​ 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 

It's time to enjoy the outdoors a little more right now...the sunshine can also be so beneficial when moving our exercise outside some days.

​Here’s a full-body outdoor, spring workout with upper & lower body strength moves that can be done with little to no equipment! It includes low-impact, but effective  exercises along with mountain climbers & more for core and cardio. Click on the image to save to your device! Check out the next post as well for post-workout nutrition info! 

Do you enjoy the changing seasons going in to Spring...the extra bit of warmth, the sunshine, fresh air and greening grass? If able, moving your workouts outdoors or even walking outdoors before it gets too HOT this summer might truly be beneficial for your physical and mental health. Enjoy! 

~With love and strength, Missy 

In this post, I covered several naturally detoxifying foods as well those that are in-season in the Spring. Refer back there and then download the recipes below to start feeling that "lighter in your steps" feel this Spring! Feel free to modify per your nutrient needs as well as if you have allergies that you need to take in to consideration. Enjoy! 

As always, with Love and Strength, Missy 

Spring is a great time to take advantage of fresh, nutrient-dense produce.  

In my last post, I talked about varying medicinal foods that we can use as natural sources of daily detoxing our bodies...namely our liver, as it gets the brunt of the detox job! Many of the foods that act as natural detoxifiers are also those you will see in the list below. Refer back to that post however for the extra info on detoxing if you feel you need some extra support this spring...it's just such a good time to prune and make way for better, blooming health!

With that said, here are some of the best spring fruits and vegetables for optimal nutrition as you either begin or continue to fuel your body to perform at its best! 

Vegetables
    1.    Asparagus – High in folate, fiber, and vitamin K, great for digestion and heart health.
    2.    Artichokes – Rich in antioxidants, fiber, and liver-supporting compounds.
    3.    Arugula – A cruciferous green packed with vitamin K, calcium, and nitrates for heart health.
    4.    Spinach – Loaded with iron, folate, and vitamin C to support immunity and energy.
    5.    Swiss chard – A powerhouse of magnesium, potassium, and fiber.
    6.    Radishes – High in antioxidants and sulfur compounds for detox support.
    7.    Peas (Snap & Snow Peas) – Great plant-based protein source with vitamin C and fiber.
    8.    Carrots – Rich in beta-carotene, which supports skin and eye health.
    9.    Beets – Contains nitrates that improve circulation and athletic performance.
    10.    Green onions – High in vitamin C and sulfur for immune and gut health.


Fruits
    1.    Strawberries – Packed with vitamin C and antioxidants for skin and immune health.
    2.    Blueberries – High in anthocyanins, which support brain function and reduce inflammation.
    3.    Cherries – Rich in melatonin and anti-inflammatory compounds.
    4.    Apricots – A good source of beta-carotene, fiber, and potassium.
    5.    Pineapple – Contains bromelain, an enzyme that supports digestion and reduces inflammation.
    6.    Citrus Fruits (Lemons, Limes, Grapefruit) – High in vitamin C, supporting detox and immune function.

My advice, go through this list, write down those that you have not purchased in quite some time and add them to your grocery list! 

​See 3 lovely recipes with several of these foods to download here! 

With Love and Strength, Missy 

Detoxifying your diet & your most importantly, your Liver naturally is one BIG step you can make in creating the best possible health outcomes in term of energy, vitality and getting that pep back in your step! 

Supporting liver health requires a balance of gentle, daily habits—like staying hydrated, eating whole foods, and incorporating liver-loving herbs such as milk thistle and dandelion—along with occasional intentional cleanses to help reset and rejuvenate its function.  Regular movement, dry brushing, and essential oils can also aid the body’s natural detox pathways, ensuring the liver remains strong and resilient for overall well-being. Drink lots of water with minerals!! Add Mineral Essence to your water as well as salt or electrolyte packets. 

If you're looking to support your body's natural detoxification, by stimulating bile production and flushing out toxins, focus on whole, nutrient-dense foods that help the liver, kidneys, and digestive system function optimally. 

Here are some of the best detox-friendly foods:
1. Leafy Greens

• Spinach, kale, arugula, cilantro, and parsley help flush out toxins and support liver health.
• Best ways to eat: Add to smoothies, salads, or sauté with garlic.

2. Cruciferous Vegetables

• Broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy contain compounds that aid in detoxification.
• Best ways to eat: Lightly steamed or roasted.

3. Lemon & Citrus Fruits

• Lemons, limes, and oranges promote hydration and help the liver flush out toxins.
• Best ways to eat: Squeeze into water, tea, or use in dressings.

4. Garlic & Onions

• Contain sulfur compounds that support liver detox and have antibacterial properties.
• Best ways to eat: Add to soups, stir-fries, or roasted vegetables.

5. Beets

• Rich in antioxidants and nitrates that help cleanse the liver.
• Best ways to eat: Roasted, in salads, or blended in smoothies.

6. Ginger & Turmeric

• Reduce inflammation and support digestion, which aids detoxification.
• Best ways to eat: Add to teas, soups, or smoothies.

7. Berries

• Gogi, blueberries, raspberries, and blackberries are packed with antioxidants that combat oxidative stress.
• Best ways to eat: using the Ningxia Red drink which is a fantastic source: 
  • Each 2 oz serving of NingXia Red has the power of: 
    • 30 grams of wolfberries (in a whole Ningxia wolfberry puree)
    • 5 grams of cherries
    • 9 grams of blueberries4
    • grams of pomegranate
    • 6 grams of plums
    • 5 grams of aronia
    • Young Living Orange, Tangerine, Lemon, and Yuzu essential oils. 
    • Consider the RESET kit to get a HUGE jumpstart on detoxing the body with proven results! https://m.lfstps.com/PEoh5/KSCu 
• Fresh, in smoothies, or with yogurt.

8. Green Tea

• Contains catechins that support liver function.
• Best ways to drink: Brewed as tea, hot or iced.

9. Fiber-Rich Foods (to flush toxins through digestion)

• Lentils, beans, flaxseeds, and chia seeds help bind and remove waste.
• Best ways to eat: In soups, salads, or oatmeal.

10. Water & Herbal Teas

• Staying hydrated helps flush out toxins through urine and sweat.
• Best options: Lemon water, dandelion tea, peppermint tea. You can use Young Living’s Vitality oils in your water for an even easier way to flush the system!tps://m.lfstps.com/JFea/KSCu 

By incorporating a variety of these foods on a daily basis, you will be well on your way to detoxing the body and the liver in the most natural way! If you need further help with creating a plan or have needs that involve a greater attention to detail in your personal health journey, please reach out to me for help.

With Love & Strength, Missy