 In my past post, I shared my experience adding in more plant, root & legume based starchy carbs in place of most grains. You can see that post here and why it can be hugely beneficial for many. Below, you will see so many of those sources of nutrient-rich foods that might just jog your memory a bit and help you to start to add in more of plants, root veggies and legumes into your diet. Try it out and see what you think! 🥔 High-Starch Plant-Based Foods (Higher Carb) These are great energy sources and suitable replacements for grains. 🍠 Whole (Unpackaged or Minimally Processed) • Sweet potatoes • White potatoes (with skin) • Yams • Beets • Parsnips • Turnips • Rutabaga • Taro • Cassava (yuca) • Plantains (ripe or green) • Butternut squash • Acorn squash • Kabocha squash • Pumpkin (fresh or canned, no sugar) • Corn (fresh or frozen) • Green peas • Chestnuts • Quinoa 🛒 Packaged (Clean/Minimally Processed) • Siete cassava tortillas • Frozen mashed sweet potatoes or butternut squash • Spiralized veggie noodles (e.g., sweet potato, squash) • Trader Joe’s root veggie fries or medleys • Love Beets cooked beets • Veggiecraft sweet potato pasta • Cassava flour or sweet potato flour • Yucca or cassava chips (lightly processed) • Barnana mashed plantain pouches • Caulipower sweet potato crust 🥦 Low-Starch Plant-Based Veggies (Lower Carb, High Fiber) These are more fibrous than starchy but still provide some carbohydrates and are excellent for gut health, satiety, and nutrients. 🌱 Whole/Fresh or Frozen • Broccoli • Cauliflower • Brussels sprouts • Sugar snap peas • Green beans • Cabbage • Zucchini • Asparagus • Bell peppers • Kale • Spinach 🛒 Packaged Options • Steamable bags of mixed cruciferous veggies • Trader Joe’s cruciferous crunch blend (shredded Brussels sprouts, kale, cabbage) • Riced cauliflower or riced broccoli (fresh or frozen) • Stir-fry veggie blends with snap peas and broccoli • Green Giant or 365 Veggie medley packs 🌿 Seed or Root Based Food Options like Quinoa These are technically seeds or root-based foods, not true grains: ✅ 1. Amaranth • Technically a seed, like quinoa (a “pseudocereal”) • Similar nutty flavor and fluffy texture when cooked • Higher in protein and micronutrients like magnesium and iron • Note: Often grouped with grains, but it’s gluten-free and not a true grass ✅ 2. Buckwheat • Also a pseudocereal, not a grain or wheat • High in fiber, protein, and antioxidants like rutin • Can be used whole (kasha), as flour, or sprouted • Great in porridge or salads ✅ 3. Chia Seeds • Can be soaked to form a gel-like texture similar to porridge or pudding • Rich in omega-3s, fiber, and protein • Not a grain, fully seed-based ✅ 4. Hemp Seeds • High in protein, omega-3s, and minerals • Can be used as a grain-like sprinkle on salads or mixed into “grain bowls” • Not starchy but nutritionally dense ✅ 5. Flax Seeds • Can be ground or soaked to make porridge-like meals • High in fiber (especially soluble) and healthy fats • Helps support digestion and hormone balance ✅ 6. Cauliflower Rice • Made from finely grated or pulsed cauliflower • Low-carb, grain-free, and a neutral base for savory dishes • Good substitute for quinoa in bowls or stir-fry ✅ 7. Shirataki Rice or Konjac Rice • Made from konjac root (glucomannan fiber) • Very low in carbs and calories, grain-free • Chewy texture mimics rice or quinoa in certain dishes ✅ 8. Cassava (Whole or Pearled) • Root vegetable that can be made into grain-like pearls or flour • Often used in AIP or Paleo baking, or in side dishes • Higher in carbs but grain-free ✅ 9. Tiger Nuts • Despite the name, they’re actually small tubers, not nuts • Can be soaked and chopped like grains, or used in flour form • Naturally sweet, high in resistant starch (prebiotic) ✅ 10. Sprouted Pumpkin or Sunflower Seeds • Can be added to bowls for crunch and protein • While not used as a full base like quinoa, they provide similar nutrients Recipes!Here are two high-protein, plant-based recipes that are 100% grain-free, gluten-free, and packed with nutrients from whole foods!
🥗 1. Quinoa-Free Chickpea & Veggie Power Bowl
🌟 Protein: ~22–25g per serving (Serves 2) 🥣 Ingredients: • 1 can (15 oz) chickpeas, drained and rinsed (about 20g protein total) • 1 cup cauliflower rice, steamed • 1 cup steamed broccoli • ½ cup roasted sweet potato, cubed • 2 Tbsp hemp seeds (6g protein) • 1 avocado, sliced • 2 cups mixed greens or spinach • Optional: red onion, shredded carrots 🥄 Lemon-Tahini Dressing: • 2 Tbsp tahini • Juice of 1 lemon • 1 clove garlic, minced • 1 Tbsp water (to thin) • Pinch of salt & pepper 🧑🍳 Instructions: 1. Roast or steam all veggies to desired doneness. 2. Toss chickpeas with a little olive oil, salt, and cumin, then sauté or roast until slightly crisp. 3. Layer greens, cauliflower rice, sweet potato, broccoli, chickpeas, avocado, and hemp seeds in a bowl. 4. Drizzle with tahini dressing and serve. 🍛 2. Lentil & Walnut “Meat” Lettuce Wraps 🌟 Protein: ~24g per serving (Serves 2) 🥣 Ingredients: • 1 cup cooked green or brown lentils (18g protein) • ½ cup raw walnuts, finely chopped (6g protein) • 2 Tbsp sunflower seeds • ½ cup shredded carrots • ¼ cup onion, finely chopped • 1 Tbsp coconut aminos or tamari • 1 tsp smoked paprika • ½ tsp garlic powder • 1 Tbsp olive oil • Butter lettuce or romaine leaves (for wraps) 🧑🍳 Instructions: 1. In a skillet, heat olive oil. Sauté onions and carrots until soft. 2. Add lentils, walnuts, seeds, and seasonings. Cook on medium heat until warm and slightly crisp, about 5–7 minutes. 3. Spoon into washed lettuce leaves. 4. Top with optional toppings: diced tomato, avocado, hot sauce, or dairy-free yogurt. You can always add a meat source if you'd like! Can you see how filling and nutrient-rich these will be? So yum! ~With Love & Strength, Missy
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A few years ago, I began making the switch to plant, and/or root, legume and seed based starchy carbohydrate sources. I was trying to see if reducing gluten, honestly, would help me to feel less inflamed, increase my energy and also help with some gut-healing that needed to take place. What I was hoping to occur...did! I do FEEL better without all the grains/gluten. I truly do.  Using plants like root vegetables (sweet potatoes, squash, carrots, beets, etc.) instead of grains (rice, wheat, oats, etc.) as your primary starchy carbohydrate sources can offer a range of benefits. Here’s a comparison highlighting why many people find plant-based starches to be advantageous:
1. Easier on Digestion • Plants like sweet potatoes and squash are naturally gluten-free and often easier to digest. • Grains—especially wheat, barley, and rye—contain gluten, phytic acid, and lectins, which can irritate the gut lining, especially for people with sensitivities or autoimmune issues. 2. Lower in Anti-Nutrients • Root vegetables and tubers generally have fewer anti-nutrients (like phytic acid and oxalates) than grains. • Grains can bind minerals and reduce absorption of nutrients like iron, zinc, and magnesium unless properly prepared (e.g., soaked or fermented). 3. Lower Glycemic Load (in some cases) • Whole plant starches often have a lower glycemic load than refined grains, leading to steadier blood sugar levels. • Grains—especially processed ones—can spike blood sugar quickly and crash energy levels later. 4. Richer in Micronutrients • Starchy vegetables tend to be higher in vitamins and antioxidants, like: • Vitamin A (beta-carotene in sweet potatoes and carrots) • Vitamin C (in beets and squash) • Potassium and magnesium (support blood pressure and muscle function) 5. More Hydrating • Plant starches often have a higher water content, helping with hydration and fullness. • Grains are dry and dense, requiring more fluids and digestion energy. 6. Fewer Food Sensitivities • Non-grain starches are less likely to trigger food allergies or sensitivities. • Grains, especially gluten-containing ones, are common allergens or sensitivity triggers (even for people without celiac disease). 7. Better Fit for Whole-Food Diets • Root vegetables and starchy plants are usually less processed and closer to their natural form. • Grains often undergo more processing and are commonly consumed as flour-based foods (which can contribute to inflammation and blood sugar spikes). When to Use Grains: Grains can still be a part of a healthy diet when whole, minimally processed, and tolerated well—like quinoa, brown rice, or steel-cut oats. They can offer fiber, B vitamins, and convenient bulk energy, especially for active individuals. This is where working with a Registered Dietitian can truly help you navigate your individual needs! Reach out to us for that assistance. In summary, starchy vegetables from plants may be a more nutrient-dense, gut-friendly, and metabolically stable choice than grains, especially for those with digestive issues, autoimmune conditions, or blood sugar concerns. With Love & Strength, ~Missy Let's talk about the next important items for our Men's Health series! We love our guys and know they need just as much support as our ladies...see Post 1 here. It covers, the top 5 Health Tips and the Top 8 Tests for men. Moving on to addressing those Top Health concerns, Holistic Modalities & Supplements to help our guys get and remain in excellent health!  Top 5 Health Concerns for Men
1. Heart disease including High Blood Pressure, Coronary Artery Disease etc 2. Diabetes / metabolic syndrome 3. Prostate issues 4. Depression / stress disorders 5. Low testosterone / ED These are simply just some of the main issues our men face but there is so much hope! We just have to be willing and ready to A. encourage them to get the help they need and B. ready to support them where they are where they are going! Top 5 Holistic Health Modalities for Men (including essential oils) 1. Acupuncture — Supports pain management, stress, hormone health. 2. Massage therapy — Recovery, circulation, tension relief. 3. Chiropractic care — Improves posture, spinal health, reduces pain. 4. Essential oils/aromatherapy - • Peppermint (energy, focus) • Frankincense (stress, immune support) • Cedarwood (calm, testosterone support) • Lavender (sleep, relaxation) • Eucalyptus (respiratory health) Grab any of these oils HERE and I will teach you the best ways to use them! You'll be a pro in no time! 5. Herbal adaptogens — Ashwagandha, maca, rhodiola (stress, vitality, testosterone)—under guidance. Others may include Red Light Therapy, Cold Water Therapy and let us not forget Deep Breathing, regular Exercise and Stretching. Top 10 Supplements for Men Before we jump in to this topic, let me be clear. Some supplements can have drug interactions and remember, too much of a "good" thing is not always a good thing! Lastly, supplements are a bit of a Wild, Wild West...the ones I suggest are from my professional dispensary, so very well vetted, or from companies that I have been partnering with for many years and use personally with our Miller guys! These supplements are in addition to solid protein powder supplement that we will cover at a later date, however if needed, please send me a message for my tips and tricks on protein powders. Moving on...here are the Top 10 supps! For customized protocols, please send me a message. The following Young Living products can be purchased HERE. PowerGize (Young Living) ✅ Adaptogenic blend designed for energy, strength, stamina, and testosterone support. Great supplement to give that extra natural, testosterone, supporting boost! CardioGize (Young Living) ✅ Herbal/antioxidant formula supporting cardiovascular health. Excellent way to support healthy blood pressure and cholesterol. Ningxia Red (Young Living) ✅If you could only choose 1 supplement, I would simply make this one TOP priority using 2-4 ounces per day. Ningxia Red is a powerful antioxidant supplement drink made from wolfberry puree, blueberry, plum, cherry, aronia, and pomegranate juices, grape seed extract, Yuzu, Tangerine, Lemon and Orange essential oils. The essential oils mixed in Ningxia Red and other Young Living supplements act as catalysts to help deliver nutrients through the cell membranes while assisting in the removal of cellular wastes. -Supports a healthy immune system -Helps us be proactive against all the germs coming our way -Provides energy support -HUGE source of antioxidants -Support brain and joint health -Supports healthy hormone levels -Supports healthy blood sugar levels -Can help curb sugar cravings -Whole-food, nutrient dense supplement full of vitamins, minerals, amino acids and polyphenols The following products can be purchased HERE. Creatine monohydrate ✅ Boosts muscle strength, power, brain health, recovery. Ashwagandha ✅ Supports testosterone, stress resilience, sleep, mood. Included in the supplement Powergize above. Magnesium (citrate, glycinate) ✅ Muscle recovery, sleep, heart health. Vitamin D3 + K2 ✅ Bone health, immune support, testosterone support. Zinc (or zinc + copper balance) ✅ Immune health, testosterone, prostate health. Fish oil (EPA/DHA) ✅ Heart, brain, joint health; reduces inflammation. Multivitamin for men / whole food blend ✅ To fill nutritional gaps in busy lifestyles. Peptide therapy (clinician-guided) ✅ For advanced recovery, hormone support, body composition (e.g. BPC-157 for recovery; ipamorelin/CJC for GH support). This is a heavily talked about subject currently and I have partnered with this company to provide the best education and product. If this topic is of interest, simply create an account and start to learn and when ready to begin, reach out to me if needed. Optional additions: • CoQ10 (heart health, energy production, especially if on statins)
For customized protocols, please send me a message. Note: Always check with a health professional before starting supplements—especially if you take medications or have medical conditions. ~With Love and Strength, Missy  Something that I tend to see far too often are men neglecting their health & some of the simple things they can do to feel their best now...and in to the future. We tend to focus so much on women's health, but we should never sleep on the fact that men's health is most often far more neglected than our lady friends. Maybe this is of more importance to me because I am a momma to 4 sons...either way, let's talk more about it! This post will cover the Top 5 Health Tips for Men and the Top 8 Tests that men should consider adding to their yearly routine, if not more often in some cases. Top 5 Health Tips for Men 1. Prioritize regular exercise — Include strength training, cardio, and mobility work at least 4–5 days a week. This is must men! 2. Eat a nutrient-dense diet — Lean protein, fiber, healthy fats, colorful vegetables, fruits, and whole-food carbs or alternatives. Your plate should be 1/3 lean protein, 1/4-1/3 starchy carbs rich in fiber like whole grains, starchy veggies like sweet potatoes, fruits like apples & berries, and 1/3-1/2 fibrous veggies like salad greens, asparagus, cauliflower, cucumber, celery etc. 3. Manage stress — Daily relaxation habits (breathwork, meditation, hobbies, nature). Remember, if you don't use that cortisol it will get stored right in the belly...not where we want it! 4. Get 7–9 hours of sleep — Essential for testosterone, muscle recovery, mood. If you are not sleeping due to low T, get it checked out, if not sleeping because of sleep apnea, please have a sleep study and look at reasons for snoring. If not sleeping because of GERD, move meals earlier in evening as much as possible and aim to have 2+ hours before bed of digestive rest. Aim for 12 hours AT LEAST of digestive rest overnight with no food or drink of caloric value during this time. Water is certainly ok. Morning coffee is also ok unless you are one to have some "coffee with your cream" lol! Start your morning with at least 8 ounces of water however. More on holistic helps next week but for now, check out these items to help you! 5. Avoid harmful habits — Quit smoking/vaping, limit alcohol, reduce processed foods/sugars.  Top 8 Tests for Men
(including your requested additions) 1. Blood pressure screening — Every 2 years starting at 18, more if elevated. 2. Lipid panel (cholesterol) — Every year from age 20, or more often if at risk. 3. HbA1c, fasting glucose, fasting insulin -- Every year from age 20, or more often if at risk. 4. Testosterone (total + free) — Every year from age 35 can be helpful or more often if using replacement therapy. 5. Calcium scoring (coronary artery calcium scan) — For men 40–50+ with intermediate heart disease risk. 6. Colonoscopy (or stool-based test) — Start at 45; earlier with family history. 7. DEXA body composition / bone density scan — To track fat, muscle, and bone health (valuable in aging men). See here for a way to get this done at lower cost. 8. PSA (Prostate-Specific Antigen) BONUS TEST: Sleep Study With love & strength, ~Missy "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 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
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AuthorJust a momma who loves all things holistic health, writing, creating, bringing joy and hope to anyone I can! Archives
June 2025
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