a c o m p l e t e g u i d e t o m a k e h e a l t h i e r , s i m p l e s w a p s f o r y o u & y o u r f a m i l y h e a l t h c o n s c i o u s m a m a . c o m

I’m a wife, mama, lover of Jesus and all things health related. My passion to help people began when I was a little girl. I dreamed of making a difference in people’s health, so I pursued a nursing degree. But, after 6 years of practicing as a Registered Nurse, I felt like something was missing. I wanted to do more with the root issues of what causes disease and illness, so in 2017, I started assisting thousands of people in their health journey through the power of nutrition. When my husband, Lane, and I started trying to conceive at the end of 2019, my passion for health and wellness deepened. During that year, I started digging deep on uncovering the root cause of what was happening... and it changed my life. Through this process, I started getting rid of toxic products in our home. From cleaning supplies to beauty, I intentionally started reading ingredient labels and became aware of how toxic some of my daily products were. I also became even more passionate about what I was eating and started using food to fuel and nourish my body. Today, we have our beautiful son, Walker! I know that being conscious about my health and paying attention to ingredients I consumed played a role in my overall wellness! It’s my honor to now share what I learned in the hopes of helping someone else avoid common toxic everyday products and foods that can cause so many health issues. It hurts my heart that we aren’t taught the importance of health, its root causes, and the role toxins play in our well-being. I desire to help simplify this process so that you can live life to the fullest by being the healthiest version of yourself for you and your family. I know how overwhelming it can be when you want to detoxify your products and food, but aren’t sure where to start! So welcome friend, I’m glad you’re here. This is going to be a fun, empowering journey!

Our bodies know what to do if we fuel them properly, and I love that we have a choice to fuel our bodies. The things we consume on a daily basis have a direct impact on our health, so that means the choices we have directly impact us. Finding swaps sometimes is all about not feeling deprived from the food and products we love. Health doesn’t have to mean compromised quality. Now, more than ever, there are so many healthy items that are high quality and taste amazing! Remember, it’s not about being perfect and swapping everything out at once. Start with one swap at a time. This healthy guide is meant for informational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. In this guide, you will find my healthy swaps from food items to beauty products and more. Keep in mind, when I offer a healthy swap and recommend a brand, it does not mean I automatically recommend every product from the company. It’s important to always read and pay attention to ingredients. This guide is a reflection of my own research, time, money and experimentation and what I recommend when it comes to a healthier option. My hope for this guide is that you can save time on researching and go straight into living a healthy lifestyle! Health Conscious Mama seeks to simplify your health journey through educational tools, empowering resources, and practical next steps. We believe that investing in your health creates a solid foundation so that your body can heal and thrive so you can live abundantly. h e a l t h c o n s c i o u s m a m a . c o m

table of 01 02 P a n t r y F o o d | C a n n e d F o o d | C o n d i m e n t s | B a k i n g & C o o k i n g | R e f r i g e r a t o r & F r e e z e r K it c h e n | L i v i n g S p a c e | C l e a n i n g C l o s e t 03 04 B a t h r o o m 05 06 N u r s e r y S n a c k s c o n t e n t s h e a l t h c o n s c i o u s m a m a . c o m F o o d H e a lt h y S w a p s H o m e H e a lt h y S w a p s B e a u t y H e a lt h y S w a p s O u t d o o r H e a lt h y S w a p s B a b y H e a lt h y S w a p s T o d d l e r H e a lt h y S w a p s 07 R e s o u r c e s D i s c o u n t C o d e s * It e m s w it h a n a s t e r i s k

Bars: *Skout Organic Simple Mills *Bearded Brothers Potato Chips: Siete Boulder Canyon *Barnana Tortilla Chips: Siete Siete Siete Thunderbird h e a l t h c o n s c i o u s m a m a . c o m 01 Food

Crackers: Simple Mills *Hu Puffs: Lesser Evil Popcorn: Lesser Evil (kids) *Serenity Kids Lesser Evil Lesser Evil Lesser Evil h e a l t h c o n s c i o u s m a m a . c o m 01 Food

*Purely Elizabeth *Lovebird One Degree Organic One Degree Organic One Degree Organic One Degree Organic h e a l t h c o n s c i o u s m a m a . c o m Granola: Cereal: Oatmeal: 01 Food

Jovial Muffin Mix: Pancake/Waffle Mix: Simple Mills Simple Mills Simple Mills Pasta: h e a l t h c o n s c i o u s m a m a . c o m *Paleo Valley Archer Farms Beef Sticks: 01 Food

*Hu *Emmy’s Organics Unreal Simple Mills Smart Sweets *Hu Soozy’s YumEarth h e a l t h c o n s c i o u s m a m a . c o m 01 Food Cookies: Candy: Chocolate: Evolved

Jovial Primal Kitchen Emperor’s Kitchen Muir Glen Organic h e a l t h c o n s c i o u s m a m a . c o m 01 Food Tomatoes: Pasta Sauce: Minced Garlic:

Wild Planet Siete Native Forest Jovial Native Forest h e a l t h c o n s c i o u s m a m a . c o m 01 Food *Native Forest *Native Forest Seafood: Beans: Coconut Milk/Cream:

Primal Kitchen Noble Made Primal Kitchen Primal Kitchen Primal Kitchen Noble Made Primal Kitchen Chosen Foods h e a l t h c o n s c i o u s m a m a . c o m 01 Food Primal Kitchen Chosen Foods Ketchup: Mustard: Mayonnaise:

Noble Made Primal Kitchen Primal Kitchen Siete h e a l t h c o n s c i o u s m a m a . c o m 01 Food Siete BBQ Sauce: Buffalo Sauce: Hot Sauce:

Coconut Aminos: Noble Made Big Tree Farm Primal Kitchen Bragg Organic Mother Raw h e a l t h c o n s c i o u s m a m a . c o m 01 Food Primal Kitchen Bragg Organic Mother Raw Marinade: Salad Dressing:

Bob’s Red Mill Bob’s Red Mill Redmond Crucial Four Jovial Arrowhead Mills King Arthur h e a l t h c o n s c i o u s m a m a . c o m 01 Food Redmond *Crucial Four Flour: Baking Soda: Salt:

Maple Sugar: Cacao Powder: Wholesome Shady Maple Farms Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Natierra Coconut Sugar:

Natierra *Dutch Meadow Farms 4th & Heart h e a l t h c o n s c i o u s m a m a . c o m 01 Food Monty’s *Dutch Meadow Farms Butter: Ghee Butter: DF Butter: Beef Tallow:

Natierra Brightland h e a l t h c o n s c i o u s m a m a . c o m 01 Food Spectrum Culinary Chosen Foods Chosen Foods Olive Oil: Avocado Oil: Coconut Oil:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Frontier Co-Op Primal Palate Simply Organic Noble Made Siete Spices: Nutritional Yeast:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Flavorganics Simple Mills Simple Mills Simple Mills Simple Mills Boxed Cake: Frosting: Vanilla:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Sweet Apricity Artisana Organics Marshmallows: Nut Butter: Baking Chocolate: *Hu

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Maple Hill Organic *Dutch Meadow Farms Malk Three Trees Organic Valley *Dutch Meadow Farms Monty’s DF Milk: Milk: Cheese: DF Cheese:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Vital Farms *Dutch Meadow Farms Maple Hill Cocoyo Culina Yogurt: Eggs: DF Yogurt:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food True Story Applegate Organics Meats: Breakfast Sausage: Applegate Organics Force of Nature Deli Meat: Hot Dogs:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Base Culture *Birch Benders Waffles: Tortillas: Muffins: Soozy’s Siete *Unbun Bread Bread:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Siete Meals: Pickles: Bone Broth: Bonafide Provisions Grillo’s Pickles Primal Kitchen Kevin’s Natural Foods Dips:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Popsicles: Van Leeuwen Cosmic Bliss Good Pops Ice Cream:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 01 Food Juice: Flavored Water: Hot Chocolate: Olipop Santa Cruz Soda: Just Ingredients Just Ingredients

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Utensils: Glass Storage: Pyrex All-Clad Stainless Steel Bambu Organic All-Clad Stainless Steel Mixing Bowls: Duralex Glass Pots/Pans:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Measuring Utensils: All-Clad Stainless Steel John Boos Bambu Bamboo Baking Sheets | Pans: Caraway Cutting Boards:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Berkey Stasher If You Care If You Care Radiant Life Clearly Filtered Aqua Tru Sandwich Bags: Parchment Paper: Water Filter:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Air Fresheners: Air Purifier: Air Doctor *Basic Bee Candle Co. Grow Fragrance Canopy *Fontana Candle Company *Primally Pure Humidifier: Candles:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Disinfectant Spray: Carpet & Floor Cleaner: Puracy Branch Basics *Force of Nature *Force of Nature Puracy All-Purpose Spray:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Dish Soap: Attitude Branch Basics Dishwasher Pods: Puracy Puracy Branch Basics Hand Soap: Branch Basics *Primally Pure Dr. Bronner’s Glass & Bathroom Cleaner:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 02 Home Branch Basics Stain Remover: Bleach: Branch Basics Molly’s Suds Branch Basics Molly’s Suds Aunt Fannies Laundry: Disinfectant Wipes:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty *100% Pure Crunchi Ilia Juice Beauty Skincare: *Primally Pure *100% Pure Crunchi Indie Lee Makeup:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty *Aleavia Body Lotion: *Aleavia *Primally Pure Dr. Bronner’s Body Wash:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty Hair Spray & Hair Gel: Innersense *100% Pure Leave-In Conditioner: Innersense Innersense Innersense Shampoo & Conditioner: Dry Shampoo: Just Ingredients Under Luna

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty Floss: *Risewell Teeth Whitening Strips: *Risewell Lumineux Toothpaste & Mouthwash:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty *Primally Pure Perfume: Self-Tanner: Just Ingredients Pacifica Henry Rose Beauty by Earth Deodorant:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 03 Beauty Leaf Shave Nail Polish: Feminine Products: Lubricant: Huella Cora The Honey Pot Company *Coconu Razor:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 04 Outdoor Babo Botanicals Insect Repellant: ThinkBaby *Primally Pure Badger Pest Control: Wondercide Fertilizer: Sunday Sunscreen:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 05 Baby *Healthybaby Baby Wipes: Believe Diapers *Healthybaby *Jackson Reece Pipette Diapers:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 05 Baby Baby Lotion & Soap: *Earth Mama Baby Powder: Era Organics Redmond *Earth Mama Babo Botanicals Attitude Diaper Balm:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 05 Baby Laundry Detergent: Babo Botanicals Toothpaste: *Risewell *Earth Mama Thinkbaby Weleda Branch Basics Sunscreen:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 05 Baby Glass Bottles Sippy Cups: Elk and Friends Thinkbaby Glass Bottles Bottles:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 06 Toddler Yogurt Melts: *Serenity Kids Puffs: *Serenity Kids Cerebelly *Amara Lesser Evil Pouches:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 06 Toddler Bars: *Lovebird Fruit Snacks: Solely *Skout Organic Goldfish: Made Good Foods Cheerios:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 06 Toddler Harvest Snaps: Lesser Evil Veggie Straws: Fresh Bellies Graham Crackers: Simple Mills Lesser Evil Lil' Crunchies:

Natierra h e a l t h c o n s c i o u s m a m a . c o m 06 Toddler Danimals Smoothie: Bear Go-Gurt: Sweet Nothings Kids Jif To-Go: Artisana Organics Maple Hill DF: Cocoyo Fruit Roll-Ups: