It 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: 

• ​Aminowise
• Ultima 
• LMT for athletes or those really losing a great about of fluid
• Skratch Labs also for athletes needing to replenish glucose and electrolytes

    •    Eat hydrating foods like watermelon, cucumber, and oranges
    •    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 

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:

1. ~Vitamin D

~Magnesium
~Zinc​

• ~B vitamins (especially B6, B12, and folate) are often found in people with depression, anxiety, or cognitive decline.

Even mild deficiencies can impair neurotransmitter production and brain function.

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.

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

Here are some quick and easy ways to get these nutrients in!

• Hard-boiled eggs + avocado slices
• Apple slices + almond butter
• Greek yogurt + chia seeds + berries
• Hummus + carrots or bell pepper strips
• Trail mix with raw nuts, seeds, dried berries (skip sugary mixes)
• Cottage cheese + cucumber slices or cherry tomatoes
• Oatmeal energy bites (oats, nut butter, flax, honey, dark chocolate chips)
• Turkey/chicken roll-ups, slice of cheese or cucumber
• Smoothie with protein powder, banana, greens, nut butter
• Chia pudding made with coconut milk, topped with fruit
• NingXia Red + boiled egg or mixed nuts

(Ningxia Red is one of the BEST supplements that I can recommend for many reasons...grab this starter kit and just start using 2 ounces per day. If you want a full RESTART, then grab this 14 Day kit!)

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 

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)

• Stress Away: A deep breath in a bottle. Relax and release mental overwhelm.
• Lavender: Gently soothes the senses — perfect for winding down or creating a calm environment.
• Deep Relief: Supports the release of physical tension in the shoulders, neck, or jaw.
• Thieves Roll-On: Feeling supported physically builds emotional safety. Thieves helps keep your immune system strong, so your body can focus on regulating.
• Purification: Clears the emotional and environmental “noise” — helps you feel lighter, fresher, more grounded.
• Peppermint: Naturally energizing without crashes or jitters — mental clarity & mood boosting.
• Lemon: Emotionally uplifting & clarifying. Helps cut through fog and reconnect you to motivation & forward movement.
• Peace & Calming: Nervous system reset in a bottle — calms the body, especially during moments of high stress or sensory overload.

Diffuse these oils, use as noted above or in the pic below on "ways to use". 

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 

...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

• Try to get at least 30-45 minutes of gentle movement such as walking 

    •    Foam rolling
    •    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

• Fiber-rich foods like organic fruits and vegetables
• Whole (ideally fermented) grains to provide prebiotics 
• Fermented foods like sauerkraut, kefir, and kimchi that are packed with probiotics
• Whole food antioxidants like YL NingXia Red which support detoxification and protect against oxidative stress on the body
• Purified water with minerals from YL Mineral Essence 
• Quality protein sources–consider YL Pure Protein Complete or YL Power Meal (vegan) if you struggle with getting enough quality protein.
• Gut-healing foods like bone broth, sauerkraut, and natural pre and probiotics like YL Life 9 & YL Daily Prebiotic Fiber

​Grab any of these YL items here! ​

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.

• At the heart of gut health is the microbiome—a diverse ecosystem of beneficial bacteria that aids in breaking down food, producing key vitamins, and defending the body against harmful invaders.
• When the gut is out of balance, it can lead to symptoms like bloating, low energy, skin issues, weakened immunity, and even mood disturbances, thanks to the strong connection between the gut and brain.
• Supporting gut health enhances nutrient absorption, regulates hormones, and assists the body’s natural detox processes, helping you feel your best from the inside out.
• A well-balanced diet, along with stress reduction and healthy lifestyle choices, is key to maintaining a thriving gut environment.

We can’t expect to fuel our bodies with processed, low-quality foods and still function at our best. It’s like pouring the wrong kind of fuel into a gas tank and wondering why the engine stalls. 

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 

​ 1.    Declutter Your Mind     
•    Do a quick “brain dump” or Journal your thoughts to release mental clutter. Use Stress Away behind your neck or chest, breathe in as you release.     

2.    Reframe Your Focus     
•    Identify and release limiting beliefs. Reframe your thoughts and focus on what you WANT,  not on what you don’t want.      
•    Use Lavender or Frankincense essential oil on your temples for emotional balance.     

3.    Refresh Your Routine     
•    Establish a consistent sleep schedule. Aim for 7 hrs. Start by putting your phone away 30 minutes before bed AND not going straight to social media or email right when you wake up! Start by bringing in peace-a devotional, journaling, praise music, prayer.     
•    Diffuse citrus oils (Lemon or Citrus Fresh) for energy and clarity.   

 4.    Nurture Your Emotional Well-being     
•    Set boundaries around toxic influences.  What are they? Who are they?;) 
•    Apply Valor or Peace & Calming oil to chest or back of neck for emotional support.     

5.    Cleanse Your Environment     
•    Open windows for fresh air and natural light.     
•    Use Citrus Fresh, Purification or Thieves essential oil to purify the air by using your diffuser or cleaning with them.    You can even put a drop on the inside of your paper towel or toilet paper roll! 

6.    Prioritize Self-Care     
•    Engage in activities that bring joy and relaxation.   What brings you Joy?  
​•    Add Lavender or Peace & Calming essential oil to a warm bath. Apply Pan Away to soothe muscles.      

7.    Practice Gratitude & Positivity     
•    Write down 3 things you’re grateful for daily.     
•    Diffuse Peppermint or Raven oil for focus and positivity     

8.    Disconnect & Reconnect     
•    Limit social media and digital distractions. Set timers. When does it feel like it’s causing anxiety? Listen to your body.      
•    Spend time in nature with grounding oils like Frankincense or Valor.  Apply to wrists or back of neck.

Click the button below to grab these oils talked about including a diffuser! 

While it is talked about quite a lot, it is not something to gloss over. We all have a toxic threshold...some reach it far easier and some it takes time...rest assured though, if we don't heed to the importance of ridding as much as possible from our lives, it will catch up to us...it will. 

​

• Common toxins include mercury, lead, aluminum, pesticides, petrochemicals, and synthetic chemicals from household cleaning products, make-up, lotions, deodorants, perfumes..so much! 
• Toxic buildup can contribute to digestive upsets, fatigue, brain fog, hormone imbalances, insulin resistance, weight gain and/or fat loss resistance, weakened immunity leading to autoimmune diseases and more.
• The body has natural detox pathways, but they can become sluggish with all of the above & without proper support.
• Routine cleansing...and as Dietitian, I am ALWAYS going to point you to targeted nutrition support FIRST!, herbs, essential oils, exercise, breath-work, supplements & various other holistic health modalities are key to that “I feel so good!” feeling! 

In our day and time, no matter how “healthy” we think we are, we cannot escape all the things that can contribute to those symptoms above. Sometimes we have to dedicate extra time to our “clean-up” and sometimes we need to change what we’re allowing in, on or even around our bodies! 

Practices like dry brushing, sweating through exercise or saunas, and staying hydrated can help your body release toxins more efficiently.  Here are some of the top tips that I     incorporate each day....don't get overwhelmed! Pick 1-2 things you can easily incorporate in to your lifestyle. Use timers, lists, reminders etc to begin to build your new habits. 

1. Dry brush daily with Cypress and Grapefruit *essential oils to stimulate lymphatic flow and promote toxin release.
2. Sweat regularly through exercise, hot yoga, or saunas to encourage toxin elimination through the skin.
3. Stay hydrated with plenty of water, adding Mineral Essence to replenish vital minerals and support detox processes.
4. Support lymphatic health with gentle movement like rebounding, yoga, or stretching/foam rolling, red light therapy etc to promote fluid circulation.
5. Eat a whole foods diet rich in antioxidants, fiber, probiotics and detoxifying foods like leafy greens, cruciferous vegetables, berries, citrus fruits & healthy fats from plant based sources like avocados, nuts etc 
6. Practice mindful breathing or meditation to reduce stress and support the body’s natural detox functions. Pair with Frankincense, Valor, or Peace & Calming oil to calm the nervous system.
7. Use essential oils like Lemon, Peppermint, and Rosemary to stimulate detoxification and clear the mind.
8. Take Epsom Salt Baths  which provides magnesium, which aids detoxification. 
9. Use Natural Cleaning & Beauty Products  that avoid harmful chemicals.
10. Drink Green Tea or Dandelion Tea  to support liver function.
11. Avoid Alcohol  to reduce toxin buildup. I  know this is a hard one for some to hear, but I  must be honest, this is one of largest causes of toxic overload, weight gain and so much more. I  see it often in my practice. Be very mindful friends:) 
12. Get quality sleep to allow the body’s natural repair and detox processes to occur overnight. If needed, add Super Magnesium and/or Deep Night Essence supplements to improve sleep.

True cleansing does not happen overnight, but the results…a clearer mind, more energy, and that “pep in your step”, are well worth the effort! 
​
​*its important to note that even with essential oils like those mentioned above, there are many on the market that ARE full of toxins, chemicals etc..the very things we are trying to avoid. I  have used Young Living for 13 years and will continue to. Grab any of those oils above here OR scroll down for some kit options! 

I mention several items from one of my favorite brands that takes GREAT care in helping us reduce harsh toxins…Young Living…while I mention several things we use, I want you to know, sometimes you just need to pick a place to start…incorporating the whole-health products from this company will transform every area of your health, but I’m going to make it real simple on where to start…
A. If you have several health issues such a GI discomfort, headaches, aches, pains, anxiety etc. pick this oils kit + diffuser: ✅🌱🌷

B. Interested more in home cleaning and removing those yuck chemicals like the blue stuff that cleans windows…pick this kit:  🧽🪣🧹
…your lungs will thank you!

C. Desiring to have a RESET to your metabolic health, dealing with excess fatigue, insulin resistance, body composition goals that just need a jumpstart...pick this kit. 🫐🥦💪📉
…your entire body will thank you!
Just START! 

We have a generous promo of FREE Shipping & $25 Credit to use in April with purchases made through March 31 at 11:59pm., MT, all new customers. 
And if you have not yet started with Young Living, shop here and use this link reach out for help! 
​
You will be SO glad you started...it will be a journey you will be thrive from! ​

Let’s get CRUNCHI! 
My next favorite brand is Crunchi! If you've been waiting for the perfect time to upgrade your makeup, today is the day!  I love is this make-up company which also has a SUPER & safe SPF lotion and make-up/foundation which also has an SPF. Not to mention, the bronzers, blush, eyeshadows, everything, I LOVE! 
As someone who trusts Crunchi for clean, effective, and sustainable beauty, I want you to experience why I love these products. No harmful chemicals—just flawless, natural beauty.

They have a Spring SPF Sale in full swing!! The SPF products are formulated with Non-Nano Mineral Zinc Oxide, a safer alternative than chemical sunscreens. 
NOW through Monday, March 31st, enjoy 25% off all Sunlight® products, including:
🌞 Sunlight® Facial SPF 30
🌞 Sunlight® Tinted SPF 30 (perfect in place of foundation!) 
🌞 Sunlight® Body SPF
🌞 Sunlight® Duo
🌞 Sunlight® Body Family 4-Pack 

Grab yours here and I'd be so grateful if you'd make sure to see my name at the top of purchase link. 

So there you have it…two of my favorite brands that not only won’t add to your toxic load AND that will help you REDUCE your toxic load by varying methods of targeted support to help you meet all your health goals! Please reach out with any questions you have!

And if YOU have a favorite brand that I need to know about, please do share!

​With love & strength, Missy ​

Gold at the end of a “workout” 🌈…a refueling protein shake/meal replacement or solid meal with balanced macronutrients...I’d say that’s a real blessing to be able to fuel our bodies well ❤️ ​ See post-workout parameters & tips below! 

A good post-workout meal should support muscle recovery, replenish glycogen, and reduce muscle soreness. Here are the key parameters to follow:

​1. Protein (20–40g)
    •    Supports muscle repair and growth
    •    Fast-digesting proteins are best post-workout
    •    Examples:
    •    Chicken, turkey, lean beef, fish
    •    Egg whites or whole eggs
    •    Protein powder (whey or plant-based)

2. Carbohydrates (20–50g, Depending on Goals)
    •    Refuels muscle glycogen after exercise
    •    Examples:
    •    Quinoa, lentils, or beans (low GI, steady energy)
    •    Sweet potatoes (moderate GI, good for replenishment)
    •    Berries or a small piece of fruit (fiber + antioxidants)

3. Healthy Fats (5–15g, Optional)
    •    Helps with satiety and slows digestion (use sparingly post-workout)
    •    Examples:
    •    Avocado, olive oil, nuts, or seeds

4. Hydration & Electrolytes
    •    Water: At least 16–24 oz post-workout
    •    Electrolytes: If sweating heavily, include sodium, potassium, and magnesium (e.g., coconut water or electrolyte powder)

Favorite Protein Powders for post-workout:
1.  Isa Tri Release (highly appreciate you using my referral #11197338)
2. YL Pure Protein Complete  use code SHAREYL to save 10% for new customers 
Plant based: 
1. YL Power Meal
​2. Isa Plant Based(highly appreciate you using my referral #11197338)
Need pre-made options? Send me a message and I can direct to the best ones that don't have artificial sweeteners or other ingredient we may not want to over-consume. 

Favorite Electrolytes: 
1. Aminowise
use code SHAREYL to save 10% for new customers
2. Ultima 

I  get asked a lot about post-workout fuel so along with the above, here’s a post-workout meal plan template for a day,  focusing on fresh, nutrient-dense sources, high-protein, gluten and dairy-free. Feel free to sub items with gluten or dairy if you'd like. 

Meal 1: Post-Workout Shake (As Close as Possible to After Workout)
    •    2 scoops protein powder (whey protein isolate or plant based if needed) 
    •    1/4 cup blueberries
    •    1 cup spinach
    •    12 oz water or unsweetened almond milk
    •    1 tsp flaxseeds (optional for omega-3s)
✅ Macros: ~220 kcal, 45g protein, 6g carbs, 3g fat
​
Meal 2: High-Protein Recovery Meal (30–60 Minutes Post-Workout)
    •    5 oz grilled chicken breast or wild-caught salmon
    •    1/2 cup cooked quinoa (or lentils for variety)
    •    1 cup steamed broccoli & zucchini (lightly sautéed in olive oil)
    •    1 tsp olive oil (drizzled over veggies) or 1/4 avocado on the side
✅ Macros: ~450 kcal, 50g protein, 30g carbs, 10g fat

Snack: Light Protein & Healthy Fats (Midday or Evening)
    •    2 oz turkey breast
    •    1/2 an apple
✅ Macros: ~150 kcal, 15g protein, 10g carbs, 2g fat

Meal 3: Balanced Protein & Fiber Meal (Later in the Day)
    •    5 oz lean turkey or grass-fed beef
    •    1/2 cup sautéed cauliflower rice with garlic
    •    1 cup sautéed leafy greens (e.g., kale, Swiss chard, or bok choy)
    •    1 tbsp tahini dressing
✅ Macros: ~500 kcal, 50g protein, 20g carbs, 15g fat

Any questions? Reach out for extra assistance:) 

~With Love & Strength, Missy