In keeping with this month’s focus on, “Healthy Aging and Recovery”  let's move in to how we can move our bodies to support and strengthen while we age...age GRACEFULLY for sure! 

We have talked about the importance of strength training, gentle movement like walking, cycling etc but we can round out our fitness routines with some extra gentler moves such as the mobility circuit below, stretching, and using other tools to support our fitness routines. 

These ideas can be done 2–3 times per week on recovery or lighter workout days such as Saturdays and Sundays or maybe even mid-week after you have trained a bit harder on the other days:) 

1. Gentle Strength & Mobility Circuit (10–20 minutes)
    •    Bodyweight Sit-to-Stand (from chair) – 2×8–12
    •    Wall Push-Ups – 2×8–12
    •    Seated Band Rows – 2×8–12
    •    Heel Raises (standing, use chair for balance) – 2×10–15
    •    Bird Dogs (hands & knees, extend opposite arm/leg) – 2×6–8 each side
    •    Marching in Place or Slow Step-Ups – 2×30–60 sec

Purpose: maintains strength, posture, and circulation with low impact.

2. Gentle Stretching Routine (8–12 minutes)
Hold each stretch 20–40 seconds; repeat 1–2 times.
Neck & Upper Body
    •    Chin to Chest Stretch (release neck tension)
    •    Seated Shoulder Rolls + Chest Opener (hands clasped behind back)
    •    Cross-Body Shoulder Stretch

Spine & Hips
    •    Cat-Cow (on hands & knees, gentle spinal mobility)
    •    Seated Spinal Twist (in chair or on floor)
    •    Hip Flexor Stretch (half-kneeling, keep chest tall)

Legs
    •    Seated Hamstring Stretch (on chair, extend leg out, hinge forward)
    •    Standing Quad Stretch (hold chair for balance, bend knee back)
    •    Calf Stretch (hands on wall, one leg back)

3.  Recovery Boosters for Healthy Aging
    •    Walking or light cycling → promotes blood flow.
    •    Foam rolling or massage ball → reduces stiffness.
    •.   Breathing practice (3–5 minutes deep belly breathing) → lowers stress and improves oxygen flow.
    •    Consistency > intensity → daily small movements protect long-term mobility.

Need help in your own fitness or nutrition journey? Reach out to us by filling out this quick form and we will be in touch! 

Supporting our healthy aging & fitness health starts with daily supplementation. PowerGize and Sulfyrzyme are the foundation! Add in NingXia Nitro pre-workout and AminoWise post-workout to round out the routine. Reach for Breathe Again when you want to breathe deeply and for Deep Relief for icy, cool muscle relief! This is just a start to the many things we use on a daily basis in our home. Not to mention the supplements Agilease and BLM for increased healing and recovery! See all of the above here! 

~With love & strength, Missy 

It's no news that we all want to age gracefully...if we don't, we risk losing out on the most precious parts of life, enjoying those around us, and all that we get to do and see. Some of the areas that tend to ail us as we age are bone loss, inflammation, and loss of mobility and loss of muscle mass. 

We CAN take action to slow that process and to feel our best however! 

Here are 5 important nutrition concepts for aging joint & bone health:
    1.    Adequate Protein Intake
    •    Protein helps maintain muscle mass, which supports and protects joints and bones.
    •    Aim for evenly distributed protein throughout the day (about 15-20 grams for snacks-which most adults need nor more than 1 snack/day & 30-50 grams per main meal).
    •    Lean meats, fish, eggs, legumes, quality supplemental shakes, and plant-based proteins are all good sources.
To download my FREE protein supplement guide, go here. 
​
    2.    Calcium & Vitamin D Synergy
    •    Calcium is essential for bone density, while Vitamin D enhances calcium absorption and bone mineralization.
    •    Sources: dairy or fortified alternatives, leafy greens, canned salmon with bones, fortified cereals.
    •    Vitamin D: sunlight, fatty fish, fortified foods, or supplementation if levels are low.

    3.    Omega-3 Fatty Acids for Joint Inflammation
    •    Omega-3s (EPA & DHA) reduce joint stiffness, pain, and inflammation.
    •    Found in fatty fish (salmon, sardines, mackerel), flaxseed, chia seeds, walnuts, or supplements (fish oil or algae oil).

    4.    Antioxidants & Phytonutrients for Cartilage Protection
    •    Vitamins C & E, along with polyphenols, support collagen production and protect against oxidative stress that accelerates joint damage.
    •    Sources: berries, citrus, peppers, leafy greens, green tea, turmeric.
​
    5.    Magnesium & Vitamin K for Bone Metabolism
    •    Magnesium helps with bone mineralization and muscle relaxation.
    •    Vitamin K (especially K2) directs calcium into bones and away from arteries.
    •    Sources: nuts, seeds, whole grains, dark leafy greens (Vitamin K1), fermented foods like natto or certain cheeses (Vitamin K2).

Together, these nutrients help slow bone loss, reduce inflammation, and maintain mobility.

• Check out our favorite supplement stack including all the nutrients above, HERE.   You can pick and choose what fits your needs the most and then add on later if you decide to. My suggestion is first start with getting your protein sources in, then use the “food-first” focus rule in regards to getting in adequate nutrients from whole food sources and then lastly, supplement with whole food vitamins and minerals to fill the gaps. 
• Would like a whole host of info on Healthy Aging Tools? Check out this Handbook .

Are you in need of dietary counseling/coaching, with regards to healthy aging and recovery? Reach out to me here by filling out this quick form and I will be in touch! 

Ingredients (Serves 2)

• 2 salmon fillets (5–6 oz each)
• 1 cup cooked quinoa
• 1 cup broccoli florets
• 1 medium sweet potato, cubed
• 1 cup kale, chopped
• 1 tbsp olive oil
• 1 tsp turmeric + ½ tsp black pepper (anti-inflammatory blend)
• Sea salt, to taste

Tahini-Lemon Dressing:

• 2 tbsp tahini
• Juice of 1 lemon
• 1 clove garlic, minced
• 2–3 tbsp warm water (to thin)
• Pinch of salt

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes and broccoli with olive oil, turmeric, black pepper, and salt. Roast for 20–25 minutes until tender.
3. While roasting, cook quinoa according to package (about 15 minutes).
4. Pan-sear or bake salmon (400°F for 12–15 minutes) until flaky.
5. Steam or sauté kale lightly in a splash of water until just wilted.
6. Whisk dressing ingredients together until smooth.
7. Assemble bowls: quinoa base → roasted sweet potato & broccoli → kale → salmon on top → drizzle with tahini-lemon dressing.

Nutrition (per serving, approx.)

• Calories: 480
• Protein: 42g
• Carbs: 38g
• Fat: 18g​

Key Nutrients for Joint & Bone Health

• Salmon → rich in omega-3 fatty acids (anti-inflammatory) + vitamin D.
• Quinoa → gluten-free whole grain with magnesium and protein.
• Broccoli & Kale → calcium + vitamin C & vitamin K for bone density.
• Tahini (sesame paste) → calcium, zinc, and healthy fats.
• Lemon → vitamin C for collagen production.

This dinner reduces inflammation, supports bone density, and helps protect cartilage while being balanced and filling. Try it! 

With Love & Strength, Missy 

When learning to fuel our bodies in an effort to have sustained energy throughout the day as well as not ourselves in situations where we may not make the best food choices, most of the time, we can implement the "STRATEGIC" snack! As far as moving towards a well-rounded diet, one that aims to keep blood sugar levels stable, we should stop the majority of "grazing", "snacking" all day long, etc. And we won't have a need for snacking IF we are also paying close attention to our regular meals and meal times. More info on that in other blog posts but today, we are focusing on when you may want to add in a "strategic" snack to help you meet your overall goals! 

What is a “Strategic Snack”? 
A “strategic snack” is a snack that’s chosen with a specific purpose in mind, not just eaten because you’re hungry or because it’s available.
​
It’s a nutritionally intentional mini-meal that supports your goals — whether that’s sustaining energy, stabilizing blood sugar, aiding focus, preventing overeating at the next meal, or boosting workout recovery.

Key Traits of a Strategic Snack

1. Purpose-Driven – You pick it based on why you’re eating (e.g., keeping energy steady between classes, getting in extra protein, or improving focus before a meeting).
2. Macro-Balanced – It has the right balance of protein, carbs, and/or healthy fats for the specific goal.
   • Protein for satiety and muscle support
   • Carbs for quick energy and brain function
   • Fats for sustained fullness
3. Timing-Smart – You eat it at the right moment to prevent dips in performance or mood.
4. Portion-Aware – Just enough to meet the goal without overshooting calorie needs.
5. Convenient & Portable – Easy to grab, store, and eat without a lot of prep.

​To read more, download this FREE guide with recipes and more on WHEN a strategy snack may be helpful for you! 

​Functional fitness is important because it focuses on training your body for real-life movements, not just isolated muscles. Instead of only making you stronger for the gym, it helps you move better, avoid injuries, and stay independent as you age. If you think about it, functional fitness is like strength training to ENJOY life, making sure our bodies work as well in your 80s as they do/did in our younger years:)
Don't we ALL want that?!

LONGEVITY is the goal...this is the key to being able to enjoy and be present for years and years...something I want for everyone!

Here are a few reasons why we see it as such a priority:  
1. Lifting & Carrying

• Functional benefit: Strengthens your core, grip, and back so you can carry heavy grocery bags, laundry baskets, or even kids without hurting your back.
• Example exercise: Farmer’s carry → mimics carrying things in both hands.

2. Getting Up & Down

• Functional benefit: Improves lower body strength and mobility for sitting in a chair, getting off the couch, or rising from the floor without assistance.
• Example exercise: Squats and lunges → mimic standing up and kneeling.

3. Reaching & Overhead Work

• Functional benefit: Strengthens shoulders and core so you can reach for a high shelf, put away dishes, or change a lightbulb without strain.
• Example exercise: Overhead press → builds safe overhead strength.

4. Bending & Picking Things Up

• Functional benefit: Teaches proper hip hinging so you can pick up a dropped object without tweaking your lower back.
• Example exercise: Romanian deadlift → reinforces bending from the hips, not the spine.

5. Twisting & Turning

• Functional benefit: Improves rotational core strength for vacuuming, gardening, turning to check your blind spot while driving, or swinging a racket.
• Example exercise: Bicycle crunch (using a stability ball or on floor) or cable woodchop → trains controlled rotation.

6. Balance & Stability

• Functional benefit: Reduces risk of falls when walking on uneven ground, stepping off curbs, or reaching sideways.
• Example exercise: Single-leg deadlift → challenges balance while strengthening hips and core.

7. Endurance for Chores & Play

• Functional benefit: Improves stamina so you can clean the house, walk long distances, hike, or play with kids without tiring quickly.
• Example exercise: Circuit or HIIT training → combines strength and cardio.

What does Functional Fitness Training look like?! 
Here is a quick guide to cover all the areas of a SOLID program for overall functional fitness...functional wellness! We'll cover 3 days a week...with some ways to progress.

​In conjunction with this plan, walking, gentle movements such as stretching, foam rolling, even classes that focus on gentle movement on rest days, can add some well-roundedness to your entire fitness plan. 

QUICK SNAPSHOT:

• Beginners will use bodyweight/light dumbbells.
• Intermediate can increase weight, reps, or add complexity (e.g., single-leg versions, tempo work, bands).
• Frequency: 3x per week (non-consecutive days) Day A, B & C
• Equipment: Dumbbells, resistance bands, stability ball, optional kettlebell

Day A – Strength & Stability
Warm-Up (5 min)

• March in place or light cardio (1 min)
• Arm circles (30 sec each way)
• Hip circles (30 sec each way)
• Cat-cow stretch (6 reps)
• Bodyweight squats (10 reps)

Workout (Circuit – 3 rounds)

1. Goblet Squat – 10–12 reps (Beginner: bodyweight; Intermediate: dumbbell/kettlebell)
2. Incline Push-Up – 8–10 reps (Intermediate: floor push-up or deficit push-up)
3. Bent-Over Dumbbell Row – 10 reps per side
4. Glute Bridge – 12–15 reps (Intermediate: single-leg)
5. Bird Dog – 8 per side, slow and controlled
6. Farmers Carry – 20–30 sec (Intermediate: heavier weight)

Day B – Hinge, Rotation, & Core
Warm-Up (5 min)

• Jumping jacks or march in place (1 min)
• Shoulder rolls (30 sec each way)
• Walking lunges (6 per leg)
• Standing trunk rotation (10 per side)
• Dead bug (6 per side)

Workout (Circuit – 3 rounds)

1. Romanian Deadlift – 10 reps (Beginner: light dumbbells; Intermediate: heavier weight)
2. Standing Overhead Press – 10 reps
3. Step-Up – 8 per leg (Intermediate: add dumbbells)
4. Bicycle Crunch – 10–12 per side
5. Plank Hold – 20–30 sec (Intermediate: plank with shoulder taps)
6. Suitcase Carry (one side) – 20 sec each hand

Day C – Power, Agility & Endurance (2-3 rounds)
**In between each exercise in the circuit you will be adding in some endurance work to increase heart rate. You can progress from 10 seconds to 20-30 seconds. This may be challenging at the beginning! 

Warm-Up (5 min)

• High knees (30 sec)
• Arm swings (30 sec)
• Side lunges (6 each side)
• World’s greatest stretch (2 each side)

Workout (Circuit – 2-3 rounds)
1. Reverse Lunge to Knee Drive – 8 per leg**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

2. Push-Up to Downward Dog – 8 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

3. Dumbbell Thruster (squat + press) – 8–10 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

4. Band Row – 10–12 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

5. Side Plank – 15–20 sec per side**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

6. Farmer’s Carry with Turns – 20–30 sec**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

Progression Guide

• Weeks 1–4 (Beginner):
  • 2 rounds per workout
  • Light weight, focus on form
  • Rest 60–90 sec between rounds
• Weeks 5–8 (Intermediate):
  • 3 rounds per workout
  • Increase weight or reps
  • Add single-leg or unstable versions (e.g., stability ball, BOSU)
  • Rest 45–60 sec between rounds

Cool Down (All Levels, 3–5 min)

• Hamstring stretch (20 sec each)
• Chest opener (20 sec)
• Shoulder cross-body stretch (20 sec each)
• Child’s pose or seated forward fold (30 sec)

 
​YOU GOT THIS!!!!! 
~With Love & STRENGTH, Missy 

It is that time! Let's take some easy steps to plan meals so that we are helping our kiddos and ourselves fuel for success! ​

I  do this on Saturday mornings really quick! 

• My Top Tip is to find 3 options or types of meals that you can rotate out each week especially for your dinner meal (for instance, a sheet pan meal, a one pot/pan meal, a themed meal like (Taco Tuesday which can mean any type of Tex-Mex at the Miller house LOL)...if you can keep breakfast and lunch close to the same each day (focusing on your protein source first), it makes things much easier!
• Don't make it too hard! It does not need to be fancy or even FULLY planned! 
• Check your pantry/fridge first, what do you have?
• What can you base your meals around?
• Make your Meal Plan/schedule, and then make your grocery list.
• Remain flexible and keep the plan fluid just in case schedules change! 

Done! 

Here is your Back-to-School Meal Prep Guide! 
​For Kids, Teachers & Parents | Easy, Protein-Packed | Includes Batch Cooking Tips

BREAKFAST IDEAS (Meal Prep-Friendly)

1. Mini Egg Muffins (Bake & Freeze)
   • Ingredients: Eggs, shredded cheese, diced veggies, cooked bacon or sausage
   • Batch Tip: Make 24, store in freezer, microwave in 30–60 seconds
   • ~6g protein per muffin
2. Freezer-Friendly Protein Pancakes
   • Ingredients: Kodiak Cakes mix (or high-protein pancake mix), bananas or blueberries, egg
   • Batch Tip: Make a double batch and freeze in layers between parchment
   • Serve with nut butter or a boiled egg
   • ~10g protein per 2 small pancakes
3. Protein Smoothie (Grab-and-Blend Packs)
   • Ingredients: Protein powder, banana, spinach, frozen berries, nut butter, almond or dairy milk
   • Batch Tip: Assemble freezer smoothie bags without liquid, dump into blender when ready
   • ~25–30g protein per smoothie
4. Breakfast Burritos (Make Ahead & Freeze)
   • Ingredients: Scrambled eggs, cheese, salsa, cooked sausage or beans, whole wheat tortillas
   • Batch Tip: Wrap in foil individually, freeze, and reheat in toaster or microwave
   • ~20g protein per burrito

LUNCH IDEAS (Kid-Approved & Teacher-Friendly)

1. Turkey & Cheese Pinwheels
   • Ingredients: Whole wheat or low-carb tortillas, sliced turkey, cheese, spinach
   • Serve with: apple slices, baby carrots, hummus or ranch
   • ~18–20g protein per serving
2. Bento Boxes
   • Ingredients: Deli meat or grilled chicken, cheese cubes, crackers, fruit, veggies
   • Batch Tip: Prep 3+ days’ worth of boxes at once
   • Customizable and fun for picky eaters
3. Chicken Pasta Salad
   • Ingredients: Cooked pasta (or chickpea/lentil pasta), diced chicken, chopped veggies, vinaigrette
   • Batch Tip: Cook 2 lbs of chicken on Sunday to use here + in other meals
   • ~25g protein per portion

WEEKDAY DINNER IDEAS (Quick + Batch Protein)

1. Sheet Pan Chicken & Veggies
   • Ingredients: Chicken thighs/breasts, carrots, broccoli, potatoes, olive oil, seasoning
   • Batch Tip: Roast 2–3 lbs of chicken on Sunday for leftovers
   • Serve with a grain or salad
   • ~35g protein per serving
2. Taco Night (Multiple Meals)
   • Ingredients: Ground turkey or beef, taco seasoning, tortillas or lettuce wraps, salsa, avocado
   • Batch Tip: Cook 2–3 lbs seasoned ground meat
   • Use for: tacos, taco salads, burrito bowls
   • ~25–30g protein per serving
3. Quick Stir-Fry
   • Ingredients: Cooked chicken or shrimp, frozen stir-fry veggies, soy sauce, sesame oil, garlic
   • Serve with rice or noodles
   • ~30g protein per serving
   • Batch Tip: Prep protein ahead and freeze veggie packs

BATCH PROTEIN PREP SUGGESTIONS
Chicken Breasts/Thighs:  2–3 lbs (Sheet pan dinners, lunch salads, burritos)
Ground Turkey or Beef : 2–3 lbs (Taco meat, burrito filling, skillet meals)
Breakfast Sausage:  1 lb  (Egg muffins, burritos)
Eggs (whole): 2 dozen (Egg muffins, boiled snacks, breakfast burritos)
Protein Powder:  1 tub (Shakes/Smoothies)

GROCERY LIST
Proteins

• 2–3 lbs chicken breasts or thighs
• 2–3 lbs ground turkey or lean ground beef
• 1 lb breakfast sausage
• 2 dozen eggs
• 1 tub protein powder (whey or plant-based)
• Deli turkey slices
• Cheese (shredded + block or cubes)

Grains & Tortillas

• Whole wheat or low-carb tortillas
• Kodiak Cakes or high-protein pancake mix
• Pasta (whole wheat, chickpea, or lentil)
• Crackers (whole grain or gluten-free)

Fruits & Vegetables

• Bananas
• Berries (frozen + fresh)
• Apples
• Spinach
• Baby carrots
• Broccoli
• Bell peppers
• Frozen stir-fry veggie mix
• Potatoes or sweet potatoes
• Lettuce (for wraps or salads)
• Grape tomatoes
• Cucumbers

Dairy or Alternatives

• Shredded cheese (cheddar or Mexican blend)
• Cheese cubes or string cheese
• Milk or milk alternative (almond, oat, etc.)

Pantry Essentials

• Olive oil
• Salsa
• Nut butter
• Vinaigrette dressing
• Taco seasoning
• Soy sauce or coconut aminos
• Garlic
• Hummus or ranch dip
  
  Taking just a little extra time on the weekends can truly make the week go so much smoother! 
  
  ~With Love and Strength, Missy
  
  

Living a plant-based lifestyle is not only good for your health—it’s also a powerful way to support environmental sustainability. Let me be clear, I    am a huge fan of animal based products for fueling our bodies, however I also see a large value in using plants as food as well as in home, beauty etc. 
Here are some ideas on how to support that lifestyle across food, habits, home, and community to help you live more consciously and make a lasting impact:
1. Eat More Plants, Less Waste
    •    Base meals around whole, local, seasonal produce
    •    Batch cook and freeze meals to reduce food waste
    •    Use vegetable scraps to make broth, use in soups, omelets or even compost
    •    Choose organic and regenerative farmed produce when possible

2. Rethink Packaging
    •    Buy in bulk with your own containers (grains, nuts, seeds)
    •    Choose glass jars, paper, or compostable packaging
    •    Shop at zero-waste or refill stores for dry goods and cleaners
    •    Avoid single-use plastics—carry reusable bags, utensils, and straws

3. Sustainable Kitchen Habits
    •    Use beeswax wraps or silicone lids instead of plastic wrap
    •    Compost food scraps or join a local compost program
    •    Grow your own herbs or vegetables—even in small spaces
    •    Choose glass, stainless steel re-usable dishes and meal prep containers when possible 

• When able, use bulk products such as in protein powders & drinks mixed at home vs pre-prepared to save waste 

4. Green Your Home
    •    Use plant-based, biodegradable cleaners such as mentioned below in the HOME CLEANING KIT
    •    Switch to LED lights and low-flow water fixtures
    •    Line dry your laundry when possible

5. Sustainable Self-Care
    •    Choose cruelty-free, vegan beauty and hygiene products such as those from Young Living and CRUNCHI
    •    Use refillable products to save on packaging 
    • Look for products that are more concentrated—less is more and reduces packaging

6. Transport + Travel Choices
    •    Walk or bike when possible-better way to get your steps in too! 
    •    Take public transit or carpool
    •    Combine errands to reduce driving trips

7. Community and Connection
    •    Support plant-based restaurants or farmers markets
    •    Share extras from your garden or batch cooking-LOVE when people share their produce with me! 
    •    Volunteer for community gardens or food equity programs

For the past 13 years, we have used Thieves Cleaning products in our home. My favorite is the Thieves Household Cleaner...we literally use it for EVERYTHING! Not only is is hugely economical, it is so versatile in its' uses AND it uses the powerful Thieves oil which is also helpful in boosting our immune systems and targeting the bacteria, mold, etc in our homes. ​

Healthy Happy Home Kit ​
Cultivate a happy, healthy home with this curated kit of green home favorites! These products are some of our most used and are such a huge jump start on a low-tox home. This is your easy button when it comes to all natural, plant-based cleaning. This kit features some of our most loved and most used Thieves products! The Thieves essential oil blend is infused into the cleaner, scrub, dish soap, and laundry soap because it is our go-to when it comes to kicking the ick to the curb. This kit is your one-stop shop for green cleaning! 

Why the HAPPY, HEALTHY HOME KIT? 
•A curated kit of natural home favorites
•Makes  it so simple to leave harsh chemicals behind 
•Products are versatile and easy to use
•Contains everything you need to clean your entire space 
•Products are infused with Thieves essential oil blend - a cleaning must have!
•Includes 15mL bottles of Lemon and Thieves essential oils 
•Includes Thieves Household Cleaner, Thieves Dish Soap, Thieves Laundry Soap, & Thieves Kitchen and Bath Scrub 

Grab your kit here​ and use the code SHAREYL to save 10% if you are a new customer! When you have completed your purchase, send me an email and I  will get you added to our Holistic Health group! 

With Love and Strength, Missy 

In my past two blog posts, I shared my experience adding in more plant, root & legume based starchy carbs in place of most grains. You can see those posts starting here and why it can be hugely beneficial for many such as:
Easier on Digestion, Lower in Anti-Nutrients, Lower Glycemic Load helping to maintain blood sugar to name a few. 

Here, I want to focus on Fitness Fuel with Plant-based Options!​
Now, I am a HUGE fan of meat based protein sources. That is another large topic, but here I  am mostly focusing on the carbohydrate portion of the meal/snack and looking at ways in increase starchy carbs in the form of root-based veggies and legumes etc. 

Here’s a list of quick plant-based snacks that are perfect for fueling workouts or recovery—made with fruits, vegetables, nuts, seeds, or legumes. These are portable, nutrient-dense, and give you clean energy without processed junk.

Take special note of the timing of snacks. This is really important for athletes and can be modified for those that are not necessarily in full-time training or for the average exerciser. A lot of this also depends on the time of day you are exercising, when your last meal was etc. Simply use this as a guide to learn more about how to fuel your body with nutrient dense options verses the many other more processed foods we tend to run to:) 

🏋️‍♂️ Quick Plant-Based Fitness Fueling Snacks
🚀 Pre-Workout (Quick Carbs + Light Protein or Fat)
These are best 30–60 minutes before a workout to give you energy:
    1.    Banana + Almond Butter
    2.    Medjool Dates stuffed with Peanut Butter or Almond Butter
    3.    Apple Slices + Sunflower Seed Butter
    4.    Homemade Energy Balls
    •    Made with dates, oats, cacao, and chia seeds
    5.    Rice Cake with Hummus & Sliced Cucumber or Tomato
    6.    Dried Mango or Pineapple + Pumpkin Seeds
    7.    Fresh Berries + Small handful of nuts or seeds
    8.    Half a baked sweet potato with cinnamon

💪 Post-Workout (Protein + Carb Focused)
Eat these within 30–60 minutes after a workout for recovery:
    1.    Protein Smoothie with Fruit + Plant Protein Powder
    •    Example: Spinach + frozen banana + blueberries + protein powder of choice (if you need protein power recommendations please send me a message or email!)
    2.    Roasted Chickpeas + Orange Slices
    3.    Chia Pudding with Almond Milk + Berries
    4.    Mashed Avocado on Sweet Potato Toast
    5.    Vegan Protein Bar (low sugar, whole food-based)
    •    Look for ones made with nuts, pea protein, dates (e.g., Trubar, Aloha, or homemade)
    6.    Edamame + Fresh Fruit
    7.    Coconut Yogurt with Granola + Berries
    8.    Trail Mix (unsweetened dried fruit, pumpkin seeds, almonds, coconut chips)

To take it a step further, here are those snacks with the key nutrients and why it would be beneficial as a pre or post workout snack. 
 
PLANT-BASED FITNESS SNACK GUIDE
Quick Fuel from Fruits, Veggies, Nuts & Seeds
✅ PRE-WORKOUT SNACKS
Light, energizing, and easy to digest — eat 30–60 min before training
Snack +  Key Nutrients

1. Banana + 1 Tbsp almond butter
Fast carbs + healthy fat

2. Medjool dates (2–3) + peanut butter
Natural sugar + protein

3. Apple slices + sunflower seed butter
Fiber + energizing carbs

4. Dried mango + pumpkin seeds
Quick energy + zinc & iron

5. Homemade energy ball (dates, oats, chia)
Carbs + omega-3s

6. Rice cake with hummus + tomato
Light carb + savory boost

7. Half a baked sweet potato with cinnamon
Slow-burning carb

8. Berries + small handful of walnuts
Antioxidants + fat for focus

💪 POST-WORKOUT SNACKS
Refuel with protein and clean carbs for recovery
Snack + Key Nutrients

1. Protein smoothie (banana, berries, spinach + protein powder)
20–25g protein + antioxidants

2. Roasted chickpeas + orange slices
Plant protein + vitamin C

3. Chia pudding (almond milk + berries)
Protein + omega-3 + fiber

4. Avocado on sweet potato toast
Potassium + complex carbs

5. Coconut yogurt + granola + berries
Probiotics + balanced macros

6. Edamame + apple or grapes
Protein + hydration

7. Vegan protein bar (TruBar, Aloha, homemade)
Portable protein

8. Trail mix (dried fruit, nuts, seeds)
Energy + recovery fats

~As always, with LOVE & STRENGTH, Missy 

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

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 

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)

• ​included in the following supplements: 

    •    Probiotic (gut, immunity): See more info here and to purchase: https://m.lfstps.com/zLP9f/KSCu 

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