"We never know the worth of water until the well is dry." Thomas FullerIt goes without saying, that water has great importance in our overall health-physically, mentally, emotionally, spiritually. Staying hydrated in the summer is especially important because the body loses more fluids through sweat and heat exposure, which increases your risk of dehydration, heat exhaustion, or even heatstroke. It can also greatly hinder our body composition and/or recomposition efforts, increases food cravings and affects sleep which in turn, all affect those goals! Here’s why it matters more than usual during hot weather: 1. You Lose More Water Through Sweat
• In the heat, your body sweats more to cool itself down. • Sweat isn’t just water — it contains essential electrolytes like sodium and potassium. • If you don’t replace these, you can experience: • Dizziness • Headaches • Muscle cramps • Fatigue 2. Protects You From Heat-Related Illness Without enough fluids, you’re at higher risk of: • Heat exhaustion (symptoms: nausea, weakness, rapid heartbeat) • Heatstroke (a medical emergency — confusion, fainting, high body temp) Hydration helps maintain a stable core body temperature in hot conditions. 3. Keeps Your Brain Sharp • Dehydration worsens brain fog, irritability, and poor focus. • Hot weather + mild dehydration = faster mental fatigue, especially in kids and older adults. 4. Maintains Physical Performance Whether you’re walking, working, or exercising outdoors: • Dehydration leads to muscle cramps, slower reaction times, and early fatigue. • Staying hydrated keeps you more comfortable and reduces the risk of injury. 5. Helps You Recover From Sun Exposure • Sunburn draws fluid toward your skin and away from the rest of your body. • Hydrating after sun exposure can reduce symptoms like dryness, inflammation, and fatigue. Summer Hydration Tips with more details in our second post on this series! • Start your day with 8-16 oz of water. I will often suggest add a cup beside your bed table, or by the coffee pot. Train yourself to drink the water before you get up and/or before you have that cup of coffee! • Drink 8–12 oz every hour while outside or active • Add electrolytes if you’re sweating a lot. My favorites:
• Avoid excess alcohol, which dehydrates you faster in heat Here's to staying well hydrated, healthy and happy this summer!!! With love and strength, Missy
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Nutrition plays a critical role in mental health because your brain, like the rest of your body, depends on nutrients to function optimally. The food you eat affects brain structure, neurotransmitter production, inflammation levels, and even gut health — all of which directly influence your mood, cognition, and emotional balance. ![]() For our friends who love the science behind WHY it matters to fuel your body with nutrient dense foods...let's list some of those things to consider. However, if you are one that is like... "Come on Missy, just tell me what to eat!" ...then scroll down! 🧠 1. Brain Chemistry Depends on Nutrients Your brain uses nutrients from food to make neurotransmitters — the chemicals that regulate mood and thinking. • Serotonin (mood, sleep, appetite) needs tryptophan, B vitamins, and magnesium • Dopamine (motivation, reward) needs tyrosine, iron, and B6 • GABA (calm, anxiety control) depends on glutamine, B6, and zinc Poor nutrition = fewer raw materials for these key brain chemicals. 🔋 2. Stable Blood Sugar = Stable Mood Fluctuations in blood sugar can cause: • Irritability • Anxiety • Fatigue • Brain fog Eating nutrient-dense, balanced meals stabilizes blood sugar and supports emotional regulation and focus. QUICK TIP: Eat protein, healthy fats, and fiber every 3–4 hours to avoid crashes that trigger stress. 🧬 3. Nutrients Regulate Inflammation and Oxidative Stress Chronic inflammation is now recognized as a risk factor for depression and anxiety. Anti-inflammatory nutrients like: • Omega-3s • Polyphenols (from berries, leafy greens, spices) • Vitamins C, D, and E help protect brain cells from damage and reduce neuroinflammation. 🧫 4. Gut Health and the Brain Are Closely Connected Your gut produces about 90% of serotonin and has a direct line to the brain via the vagus nerve. Poor diet = gut dysbiosis = more anxiety, depression, and poor memory Healthy foods like: • Fiber-rich vegetables • Fermented foods (e.g., kimchi, sauerkraut, yogurt) • Prebiotics (garlic, onions, bananas) promote good bacteria, which help regulate mood and stress resilience. 🧩 5. Micronutrient Deficiencies Are Linked to Mental Illness Deficiencies in:
~Zinc
In Summary: Nutrition shapes your brain chemistry, energy balance, inflammation levels, and gut-brain connection — all of which are essential for mental well-being. Eating well isn’t just about physical health; it’s one of the most powerful tools for emotional resilience and cognitive strength. What Foods Begin Including Today!Knowing that there are things that you can do TODAY, gives hope! Start with what you are putting in your body! Here’s a targeted list of mental health-supportive foods, organized by specific mental functions and concerns: Foods for Reducing Anxiety & Promoting Calm These support GABA production, magnesium balance, and stress reduction: • Avocados – rich in magnesium and healthy fats • Chamomile tea – naturally calming, mild anxiolytic • Pumpkin seeds – high in magnesium and zinc • Salmon, sardines, walnuts, flaxseeds – omega-3s lower anxiety • Spinach, chard, kale – magnesium-rich leafy greens • Yogurt with live cultures / kefir – gut-brain support via probiotics 😊 Foods to Support a Positive Mood / Combat Depression These help boost serotonin and dopamine, reduce inflammation, and stabilize mood: • Eggs – rich in B12 and choline (brain + neurotransmitter support) • Turkey, chicken, tofu – good sources of tryptophan (serotonin precursor) • Oats, quinoa, bananas – help steady blood sugar and provide B vitamins • Berries (blueberries, strawberries) – anti-inflammatory and antioxidant-rich • Fermented foods – promote gut health (which affects serotonin levels) • Dark chocolate (70%+ cocoa) – small amounts improve mood and blood flow 🧠 Foods That Boost Focus & Brain Clarity These support acetylcholine, dopamine, and blood flow to the brain: • Fatty fish (salmon, mackerel) – DHA for brain structure and sharp thinking • Egg yolks – high in choline, essential for focus and memory • Green tea – contains L-theanine + caffeine for calm alertness • Beets – improve blood flow to the brain • Broccoli and Brussels sprouts – high in vitamin K and folate • Nuts (especially walnuts) – antioxidants + omega-3s for memory 🌙 Foods That Promote Better Sleep These aid in melatonin production and blood sugar regulation: • Tart cherries – natural source of melatonin • Kiwi – shown to improve sleep onset and quality • Almonds – contain magnesium and protein to prevent nighttime dips in blood sugar • Warm milk or chamomile tea – soothing evening beverages • Oats and bananas – mild sources of tryptophan and magnesium Mental & Emotional Regulating Snacks! Here are some quick and easy ways to get these nutrients in!
Nutrient Dense Recipe This is a lovely example of how to include some of these key foods into a yummy recipe you will love! Check out the recipe below from our friends at So Fresh N So Green! https://sofreshnsogreen.com/recipes/entrees-recipes/sweet-potato-pizza/ I truly hope that you will see just how important it is to fuel your whole-body with nutrient dense foods, so that you will give your brain and your entire mental & emotional health the best BOOST it can get! As Always, with LOVE & STRENGTH, Missy
Mindfulness for Mental Health, Free Resources & Best Oils!With that said, here are several effective meditation and mindfulness exercises that support mental health, reduce stress, and improve emotional resilience. My favorites are 1, 3 & 4! 1. Mindful Breathing (5–10 minutes) How to do it: • Sit or lie comfortably. • Focus your attention on your breath as it enters and leaves your nose or mouth. • When your mind wanders, gently bring it back to your breath. Mental health benefit: Calms the nervous system, reduces anxiety, and promotes presence. Oils to use from kit below: Deep Relief, Peppermint on back of neck or chest. 2. Body Scan Meditation & Thought Labeling (5–10 minutes) How to do it: • Lie on your back or sit comfortably. • Bring attention to different parts of your body, from toes to head. • Notice any tension or sensations without judgment. •When a thought arises, simply label it (e.g., “worry,” “planning,” “judging”) and return to your breath or focus. Mental health benefit: Increases body awareness, reduces tension, and can help manage chronic pain and trauma symptoms while reducing over-identification with negative thoughts. Oils to use from kit below: Lavender, Peace & Calming on temples, back of neck or chest. 3. 5-4-3-2-1 Grounding Technique (2–5 minutes) How to do it: • Name 5 things you see. • Name 4 things you feel. • Name 3 things you hear. • Name 2 things you smell. • Name 1 thing you taste. Mental health benefit: Helps anchor you in the present moment during anxiety or panic attacks. Oils to use from kit below: Stress Away on back of neck, chest, wrists, Peppermint on crown of head. 4. Mindful Walking (10–15 minutes) How to do it: • Walk slowly and pay attention to each step. • Notice how your feet feel hitting the ground, the rhythm of your stride, and your surroundings. Mental health benefit: Combines movement with mindfulness, good for reducing stress and boosting mood. Oils to use from kit below: Thieves or Purification on bottoms of feet, Lemon oil in glass or stainless steel cup/bottle. Free Guided Audio Resources 1. Mindful Breathing UCLA Mindful Awareness - Basic Breath Meditation (5 min) 2. Body Scan Meditation Jon Kabat-Zinn’s Body Scan (20 min) 3. 5-4-3-2-1 Grounding 5 Senses Grounding Exercise (3 min) 4. Thought Labeling Noting Meditation - Headspace Style (10 min) 5. Mindful Walking Mindful Walking Meditation (10 min) Regulating Nervous System w/Essential Oils
Order your kit and feel the benefits of oils on your mental health & overall nervous system right away! --> https://m.lfstps.com/36Av9/KSCu With love and strength, Missy
Walking could literally be the answer to your struggles if you deal with constipation.......and much of that benefit has to do with the Vagus nerve. If this is new to you, it might change so much about your health. We have talked about the Vagus nerve and emotional health, anxiety, stress etc, which is literally all tied to some of the reasons for digestive upsets-whether that be constipation, diarrhea or somewhere in between that seems to just cause your tummy to be in disarray, but I have not gone in to detail about how movement and/or lack of can cause the same kind of gut disturbances. There is a really interesting connection between movement, the Vagus nerve, and digestion. Here’s the simple version: • Walking involves rhythmic, gentle movement of your core muscles, spine, and diaphragm. • This rhythmic motion sends signals to the brain through the vagus nerve (which is a major communication highway between your brain and your gut). • Stimulating the vagus nerve helps activate the parasympathetic nervous system — the “rest and digest” system — which boosts digestion and encourages gut motility (the wave-like contractions that move food through your intestines). • Better gut motility = less sluggishness = relief from constipation. Even more specifically: • The diaphragm (your breathing muscle) moves more when you walk, gently massaging internal organs, which also stimulates the vagus nerve. • Walking increases blood flow to the gut, encouraging more natural peristalsis (intestinal movement). It’s like you’re literally “rocking” your intestines into action with each step!! As I was walking last Sunday morning, I realized just how heel-to-toe walking was stimulating my own GI tract so I decided to do some research. Heel-to-toe walking (where your heel strikes the ground first, then you roll through to your toes) actually improves constipation by enhancing rhythmic stimulation through your whole body, especially your core and pelvis. Here’s how: • Heel strike creates a tiny vibration up through your ankle, knee, hip, pelvis, and spine. • This vibration adds a mechanical stimulation to your intestines — kind of like a mini massage with every step. • Rolling through the foot (instead of stomping flat-footed) keeps the movement smooth and supports better activation of your core and diaphragm, both of which are deeply connected to the vagus nerve. • Controlled, rhythmic stepping helps keep your nervous system in a calm, parasympathetic (rest and digest) state, encouraging more natural bowel movements. In short: Heel-to-toe walking = more natural, gentle full-body stimulation = better vagus nerve activation = better gut movement. With all of that said, here’s a simple but very effective “constipation-relieving walk” routine you can use: Constipation Walk Routine (10–20 minutes, 1–2x per day if needed) 1. Posture check first: • Stand tall, shoulders relaxed. • Lightly engage your core (imagine zipping up tight jeans). • Look straight ahead, not down. 2. Heel-to-Toe Walking: • Step forward landing heel first. • Roll through your arch to your toes. • Push off gently with your toes into the next step. • Keep it smooth and rhythmic, like a slow dance. 3. Breathing: • Inhale deeply through your nose for 3 steps. • Exhale slowly through your mouth for 4 steps. • Try to match your breath to your steps — this enhances vagus nerve activation. 4. Gentle Core Activation (optional but powerful): • Every few minutes, lightly “hug” your abs inward as you exhale, like you’re gently tightening a belt. • This massages your intestines a little more. 5. Finisher Stretch: • After walking, do a gentle standing twist: • Stand tall, feet hip-width apart. • Slowly twist your torso side to side, letting your arms swing loosely. • This helps “wring out” the intestines a little more. ⸻ 3 Pro tips: 1. Add Digize, Peppermint or Tummygize to your tummy before you walk. Either use it "neat" no carrier oil or use approximately 1 tsp coconut or olive oil mixed with 2 drops of Digize in your hand, rub on belly and head for your walk. 2. Use this Life Essentials Kit 2 to help improve overall digestion-in this kit, is the prebiotic powder, add it to water, drink, add the Digize to your tummy as noted above and then go for your walk. Use the Essentialzymes before each large meal for best results and add in the Comfortone based on need! 3. Walk after meals (especially after breakfast or lunch) can really speed up results! With love and strength, Missy
Fitness is a powerful tool for gut health, thanks to its role in regulating inflammation, improving microbiome diversity, and reducing stress hormones like cortisol which can harm the gut-lining if in chronic fight or flight mode. The key is balance: not overtraining, staying consistent, and aligning your movement with your body’s needs. See below for a quick tip to make gut-health fitness even more enjoyable... ...apply Peppermint, Raven or R.C. essential oil to back of your neck, apply Stress Away to your belly (can help lower cortisol!) and when finished, follow-up with a few drops of Peace & Calming to your wrists after your shower and don't forget about Panaway for those aches and pains. These all come in a lovely kit here!
Here’s a Weekly Fitness Plan for a Healthy Gut that blends strength, cardio, and restorative practices: Day 1: Strength Training (Full Body) • Why: Builds muscle, regulates insulin, supports motility • Sample Moves: • Squats – 3 sets of 8-12 reps • Bent-over rows – 3x10 • Push-ups – 3x10 • Plank – 3 rounds x 30 seconds • Keep rest short (30-60 sec) to avoid cortisol spikes. Day 2: Low-Intensity Cardio (LISS) • Examples: 30–45 minutes brisk walking, swimming, or cycling • Benefits: Boosts digestion, increases blood flow to the GI tract, reduces stress. Day 3: Yoga and/or a Form of Stretching for Digestion • Focus on poses like: • Supine Twist • Cat-Cow • Seated Forward Fold • Wind-Relieving Pose • 20–30 min of gentle flow or restorative yoga • Breathwork: 5–10 mins of deep belly breathing post-session Day 4: Rest or Active Recovery • Gentle stretching • Walking in nature
• Focus on hydration + magnesium for gut motility Day 5: Interval Training (HIIT-style) • Keep it short (15–25 Minutes) • Sample: 30 sec work / 30 sec rest x 6 rounds or 20 sec work / 10 sec rest x 8 rounds. Download a free Tabata timer to help you! • Jump squats • Mountain climbers • Dumbbell thrusters • Jumping lunges • Always follow with cooldown and deep breathing Day 6: Core + Mobility • Core moves for gut support: • Dead bugs: 3 sets x 20 reps (10 each side) • Bird-dog: 3 sets x 20 reps (10 each side) • Side planks: 3 sets x 20 reps (10 each side) • Bicycle crunch: 3 sets x 20 reps (10 each side) • Add hip and spinal mobility drills (10–15 minutes) Day 7: Rest / Nature Walk / Gentle Yoga • Prioritize parasympathetic activation (think peace = parasympathetic) • Get sunlight, barefoot grounding if possible ⸻ Key Guidelines • Train, don’t drain: Overtraining raises cortisol, which harms gut lining. • Hydration is non-negotiable: Dehydration = sluggish digestion. • Move after meals: 10-minute walks post-meal help blood sugar and digestion. • Consistency over intensity. Aim for at least 4 days/week of movement. I hope this helps you see how you can improve your overall gut-health by incorporating varying forms of movement! With love and strength, Missy Oils Kit Referred to Above! Nutrient Dense foods are crucial for maintaining a diverse microbiome—a community of beneficial bacteria that help digest food, absorb nutrients, and protect against harmful pathogens. FOODS TO NOURISH THE GUT
BUILDING A HEALTHY PLATE Creating a gut-healthy plate is all about incorporating foods that support a diverse and balanced microbiome, promote good digestion, and reduce inflammation. Here are some practical tips: 1. Add Diverse Fiber-Rich Vegetables • Aim for variety—think colorful! Each color often supports different gut microbes. • Great choices: leafy greens, broccoli, carrots, Brussels sprouts, cabbage, leeks, asparagus, and artichokes. • Raw and cooked options both have benefits. 2. Include Fermented Foods • These provide beneficial probiotics (good bacteria). • Examples: sauerkraut, kimchi, kefir, yogurt (dairy-free if needed), tempeh, miso, and kombucha. • Start small to avoid bloating if you’re not used to them. 3. Choose Prebiotic Foods • These feed your good gut bacteria. • Examples: garlic, onions, leeks, bananas (slightly green), oats, and Jerusalem artichokes. 4. Add a Lean Protein Source • Protein is essential, but opt for gut-friendly versions. • Choose: wild-caught fish, pasture-raised chicken or turkey, lentils, eggs, or fermented soy like tempeh. • Avoid heavily processed meats. 5. Include Healthy Fats • Supports gut lining and reduces inflammation. • Choose: avocado, olive oil, nuts, seeds, and fatty fish like salmon. 6. Minimize Processed and Sugary Foods • These can promote bad bacteria and yeast overgrowth. • Watch out for additives, artificial sweeteners, and refined carbs. 7. Hydrate Well • A healthy gut needs adequate water to support digestion and bowel movements. • Herbal teas like ginger or peppermint are also great. Sample Gut-Healthy Plate: • Grilled salmon (protein + omega-3s) • Quinoa or lentils (fiber + plant protein) • Steamed broccoli and sautéed kale (prebiotic fiber) • Side of sauerkraut (probiotics) • Drizzle of olive oil and a few pumpkin seeds on top 2 Gut-Healing JUMPSTART /RESET Kits In addition to cleaning up your diet and creating these nutrient dense, gut healthy plates, a beautiful jumpstart is again, this Reset system…we see so many great changes by incorporating these items in while we work on food! The great thing is, you can do this all on your own if you choose! Kit #1 NINGXIA RESET KIT + Building a base foundation with an easy gut RESET + targeted nutritional support & medicinal supplements is key. •NingXia Red Reset: Big lifestyle changes start small. This kit is your guide to making healthier choices for your body until a THRIVING microbiome routines becomes a natural part of your everyday practice.The NingXia Red 14 Day Reset + targeted nutritional support & medicinal supplements is the best way to optimal gut health and overall wellness! Here’s what you need: •NINGXIA 14 Day Reset Kit •Digest & Cleanse •Life 9 •Comfortone if you struggle with constipation* •My 14-Day RESET Guide with food lists & easy daily chart to follow! (once you grab your new kit, send me an email and I will make sure you have my guide!) *The Gut Health RESET kit linked above, you can add or delete any items you choose not to grab...such as the Comfortone if you don't need the extra help with constipation;) Kit #2 LIFE ESSENTIALS 2 KIT Provides the body with daily fiber to help cleanse, digestive enzymes and essential oils to comfort and soothe digestion, and herbs to help remove toxins. Did you know that over 75% of your immune system is in your gut? Sounds so wild, but it is true. This is yet another reason why a healthy, happy belly is of utmost importance! The LIFE ESSENTIALS 2 Kit includes Daily Prebiotic Fiber Powder, ComforTone capsules, Essentialzymes tablets, and DiGize Vitality essential oil blend to assist with your gut-health needs from inside and outside the body. See all that info here and to grab your kit. 3 Gut Soothing Recipes These 3 recipes are sure to not only taste amazing but also be very soothing to the tummy. Download the recipes here and ENJOY! ~With love & strength, Missy
The gut can truly be a ZOO...but we CAN put some things in place to have a more orderly ZOO, lol! Why it’s important to nourish the gut: The gut plays a central role in overall health, impacting everything from digestion and immune function to mental clarity and skin vitality.
To run efficiently, the body needs clean, vibrant, nutrient-rich foods. These same foods also help cultivate a diverse microbiome, which is essential for digestion, nutrient absorption, and immune defense. We are going to so much more about the right kind of fuel next week but first, let's go over what you will also need to get a jumpstart along with the foods we talk about. Where do you start?! Building a base foundation with an easy gut RESET + targeted nutritional support & medicinal supplements is key. •NingXia Red Reset: Big lifestyle changes start small. This kit is your guide to making healthier choices for your body until a THRIVING microbiome routines becomes a natural part of your everyday practice.The NingXia Red 14 Day Reset + targeted nutritional support & medicinal supplements is the best way to optimal gut health and overall wellness! Here is what you need! •NINGXIA 14 Day Reset Kit •Digest & Cleanse •Life 9 •Comfortone if you struggle with constipation* •My 14-Day RESET Guide with food lists & easy daily chart to follow! (once you grab your new kit, send me an email and I will make sure you have my guide!) *The Gut Health RESET kit linked above, you can add or delete any items you choose not to grab...such as the Comfortone if you don't need the extra help with constipation;)
With Love & Strength, Missy It is the perfect time of year to take a quick pause...and think about how we might need to prune...or clean out some areas of our lives that need to make room for the new. Possibly, new that will allow us to remain in a state of calm, more often than not:) |
AuthorJust a momma who loves all things holistic health, writing, creating, bringing joy and hope to anyone I can! Archives
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