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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
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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
With Love & Strength, Missy  Are you or someone you know in need of some help with those blood pressure spikes throughout the day....either chronic or acute? No matter what, I do know that there is not a single adult out there that couldn't use some extra tips to calm from time to time. Oils may be one the single most easy things to add to your daily routine OR during those incredibly stressful times. You will see several DIY's below to help with just that...to calm that racing heart. To read more or to grab any of the goodies to make your DIY's below, visit this link!
DAILY DIY’s FOR BLOOD PRESSURE
DIFFUSER BLENDS FOR HEALTHY HEARTS Stress-Free is How To Be : This blend helps calm the mind and reduce stress, which can significantly affect blood pressure.
With Love & Strength, Missy  This workout is great for improving your overall heart health! 💡 Balanced mix of steady-state, low-med-high impact training. 💡 Includes strength-focused cardio for overall fitness. 💡 Can be adjusted based on ability, time and preference. Scroll down below for a graphic to save to your device! Monday – Steady-State Cardio (Endurance & Heart Health)
Tuesday – Cardio Tabata Circuit (Heart & Fat Burn Boost)
Wednesday – Active Recovery / Low-Impact Cardio
Thursday – Strength + Cardio Combo (Metabolic Training)
Friday – Steady-State Cardio (Heart Strength & Recovery)
Saturday – Tabata or Fun Cardio
Sunday – Rest / Active Recovery
 Bonus Tips for Success
✔ Track Heart Rate: Use a fitness tracker or manually check pulse. Target 50-85% of max HR for the varying workouts above. ✔ Hydration & Nutrition: Have a good electrolyte drink such as Aminowise and be sure to fuel with a balanced meals around your workouts. ✔ Listen to Your Body: Adjust intensity & moves as needed—consistency is key! With Strength & Love, Missy In keeping with our Happy Hearts education this month, let's move on to Exercise... I'm fairly certain that every adult out there knows that exercise is good for them...that it can improve their health in literally every way...so why don't we all do it?! That remains the question, however I think that often times we don't allow ourselves to FEEL the benefit and/or we think we have to literally beat ourselves up during exercise for it to be "worth it". Just the other day, I remembered that I used to spend hours doing bootcamps, step classes etc where my heart rate was so high for way too long. I was exhausted by the time it was over. Being an athlete, I was used to this, but it t wasn't until I hired a trainer, that I learned I had really been doing things wrong in my aging years. Today, 2 years later, at the age of 44, I am in better shape than I ever have been and I literally sweat less...yes, I used to gauge our hard I worked based on my sweat level. Full transparency here. "Earn" the shower, I'd think to myself. Goodness, so glad those days are over. I mean yes, sweating is beneficial and I still love saunas, but not for the purpose that it used to mean to me. I feel free...LOL! So let's talk about Fitness and Exercise... Cardio (aerobic) exercise is one of the best ways to strengthen your heart, improve circulation, and boost overall cardiovascular health. There is also a HEAVY place for strength training here as well. We'll focus on the cardio piece in this post however. Here’s a quick list of benefits as a refresher and then some exercise ideas to incorporate into your routine: Benefits of Cardio for Heart Health
Best Cardio Workouts for a Stronger Heart 1. Steady-State Cardio (Moderate Intensity)
2. High-Intensity Interval Training (HIIT) Short bursts of high-intensity work followed by rest periods. Do 2-3 HIIT sessions per week.
💡 Boosts heart function, burns more calories in less time. 3. Strength Training with Cardio Elements
4. Low-Impact Cardio (Great for Joint Health)
How Much Cardio is Ideal?
Remember that for steady state cardio, all movement counts...it doesn't always need to be at the same time, but purposeful. Maybe you do shorter walks of 10 minutes after each meal to help with blood sugar regulation, maybe you decide to set your watch to every hour to get up and move for 10-15 minutes. Maybe you decide to set a step goal and choose to get a jump start in the morning and then let your added movement throughout the day help you get the rest of your steps in. Make it work for you and your schedule, but just make sure you do it! Tips for Success ✔ Warm-Up & Cool Down – Prevents injury and supports heart function. ✔ Monitor Heart Rate – Aim for 50-85% of your max heart rate (220 - age = max HR). ✔ Stay Consistent – Regular movement is key, even if it’s just walking daily. ✔ Hydrate & Eat Well – A balanced diet supports heart health. See this post for those tips. ✔ Listen to Your Body – Avoid overtraining and allow recovery days. De-load weeks are helpful and ok, so long as you get right back to your regular routines. I like to say, taking more than 3 days off makes it harder to jump back in, unless you have you been exercising for many years. Just be mindful and still include regular movements and activities of daily living (ADL's) in. Would you like you like help planning out an exercise routine based on your fitness level and goals? We have many programs where we combine our regular nutrition coaching (we can often use preventative health benefits from your insurance for this part of our programs) + fitness programming & training for our clients and we work with people all over the world! Reach out to us if you'd like help! ~with Love & Strength, Missy  Let's talk supps!! Keep one of your most vital organs running at peak efficiency! Whether you're looking to support current health, for options for more acute needs or simply wanting supplements to promote a healthy heart, these are some of the best items I can recommend! You will see several that address blood sugar. In my practice, almost every time someone comes to me with high blood pressure, we can look to uncontrolled blood sugar & insulin resistance as one of main culprits. We can address with diet, exercise and supplements. Yes, there are several we can use but If I were just starting to look at this area of my health, I would simply start with the list of the YL supplements. This would be a VERY good jumpstart to addressing blood sugar and blood pressure. As we all know, your heart does a lot of work, so keep it happy and healthy with these products from Young Living and those you can grab from our professional dispensary below! Young Living Supplements 1. Green Omega 3 Softgels Item #44024 Say hello to this vegan omega-3 supplement that serves up essential fatty acids from algal oil (algae!) instead of fish oil to support your heart, brain, eyes, and immune system. A plant-based source of omega-3 has so many benefits over traditional fish-based sources – less impact on the marine ecosystem, reduced potential for marine contaminants, and a product without a fishy smell or aftertaste. All the good stuff, none of the bad!
Young Living's CardioGize is a supplement that blends essential oils and a balanced, heart-healthy combination of herbs and compounds—like astragalus, dong quai, motherwort, and hawthorn berry—that help support the cardiovascular system. With deodorized garlic extract and easy-to-swallow capsules that you can take anytime, adding CardioGize to your routine is a fast and simple way to support a healthy heart!
This EarthKosher Certified oil blend uses Marjoram, Cypress, Helichrysum and Ylang Ylang essential oils that work synergistically to support heart health on a daily basis. This blend also smells amazing!
Ok so we know all the amazing benefits of this superfood, but what exactly is it? 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, stevia and pure vanilla extract for flavor. 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. Besides its great taste, NingXia Red has some amazing health benefits! It is the highest known protection against the dangerous superoxide free radicals, as documented in the S-ORAC test conducted by Brunswick Laboratories. Read more on Ningxia Red here! Here are some of the other top supplements to support heart health. 1. Omega-3 Fatty Acids (Green Omegas above is a great one to try) • Supports: Lowers triglycerides, reduces inflammation, supports heart rhythm • Dosage: 1,000–2,000 mg EPA & DHA daily 2. Coenzyme Q10 (CoQ10) (CARDIOGIZE listed above is a great source) • Supports: Energy production in heart cells, reduces oxidative stress, may help with blood pressure • Dosage: 100–300 mg daily (higher if on statins) 3. Magnesium • Supports: Blood pressure regulation, muscle relaxation (including heart muscle), reduces arrhythmias • Dosage: 200–400 mg daily (magnesium glycinate [helps with sleep] or citrate) 4. L-Carnitine • Supports: Energy production in heart cells, may reduce angina and heart failure symptoms • Dosage: 500–2,000 mg daily 5. Taurine • Supports: Blood pressure regulation, electrolyte balance, heart function • Dosage: 500–2,000 mg daily 6. Vitamin D3 + K • Supports: Reduces inflammation, improves vascular function, supports blood pressure • Dosage: 2,000–5,000 IU daily >Vitamin K2 (MK-7 & MK-4) • Supports: Prevents arterial calcification, directs calcium to bones • Dosage: 100–200 mcg daily (pair with vitamin D3) 7. Berberine • Supports: Lowers blood sugar, improves cholesterol, may help with blood pressure • Dosage: 900–1,500 mg daily 8. Hawthorn Berry Extract (CARDIOGIZE listed above is a great source) • Supports: Strengthens heart muscle, improves circulation, may lower blood pressure • Dosage: 300–600 mg daily Grab these medical grade supplements from my professional dispensary here or simply start with the list in the links above for the Young Living supplements. (Buying supplements from unknown suppliers ie Amazon is not recommended due to counterfeits, uncontrolled dispensing etc) If you have any questions, reach out! Here to help you navigate your health in any way we can! With Love & Strength, ~Missy  Heart Disease…🫀💔...not a light and fun topic to discuss but one that is pivotal to the health and longevity of everyone...and it is one that we truly can make an impact on with lifestyle modifications!
First, lets cover some basic stats:
Prevention Strategies for Adults & Children We hear these topics all the time, but I cannot stress enough how important it truly is...not just now to live your most vivacious days but your heart will thank you later too! Adults: Regular screenings, heart-healthy diet, reducing processed foods & high sugar intake, adding in targeted, heart-health supplements, regular exercise, stress management, addressing emotions & spiritual health as well as becoming familiar with signs and symptoms. Children: Encouraging physical activity, limiting processed foods/sugars, and monitoring weight & blood pressure, addressing emotions & spiritual health, putting in calming practices to manage stress from school, peers etc., offering a safe and nurturing environment to learn and grow at home and at school. This is not an exhaustive list but a very good start to having a heart in tip-top shape! >Refer to this post for the top nutritional foods & recipes to positively impact the health of your heart. >Refer to this post for the top heart supporting nutritional supplements. With Love & Strength, Missy  The heath of our heart is affected by so many things! Foods we eat, activity that we do or don't do, our stress levels, the quality of our sleep, our emotions etc. Here I want to focus on the TOP 5 heart-healthy foods that you need to be including in your diet weekly (pending no known allergies of course!) plus 2 easy recipes! Did you know that your blood sugar level directly impacts your blood pressure? If you have high blood pressure, it is vitally important that you begin to shift towards a diet that will help you stabilize your blood sugar. I have seen this in many of my clients who come to me with high blood pressure. When checking their labs, I can often see that they have also had a history high blood sugar. Not always, but many times this is the case. Learning how to reduce blood sugar with foods and other lifestyle changes will serve you best in caring for your heart:) Below are 5 of the best heart-healthy foods that support cardiovascular health by reducing inflammation by increasing antioxidants, lowering cholesterol, and improving blood pressure. Let's talk antioxidants. That word gets thrown around a lot as we discuss wellness, but what does it really mean? Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. 1. Fatty Fish (Salmon, Mackerel, Sardines, Tuna) ✔ Rich in omega-3 fatty acids, which reduce inflammation and lower triglycerides. ✔ Helps prevent plaque buildup in arteries. Tip: Aim for 2 servings per week of wild-caught fish. 2. Leafy Greens (Spinach, Kale, Swiss Chard, Arugula) ✔ High in nitrates that help lower blood pressure. ✔ Packed with antioxidants, fiber, and vitamin K for heart health. Tip: Add them to salads, smoothies, or stir-fries. 3. Berries (Blueberries, Strawberries, Blackberries, Raspberries) ✔ Rich in polyphenols & anthocyanins, which reduce oxidative stress. ✔ Helps lower LDL cholesterol and blood pressure. Tip: Add to yogurt, oatmeal, or smoothies. Tip: Add in Ningxia Red to your diet. It is an excellent whole-food source of nutrients that gives energy and strength to the body without harmful stimulates. It also has an amazing low glycemic index of 11 that does not spike blood sugar levels. One ounce of Ningxia Red has the antioxidant power of:
4. Nuts (Walnuts, Almonds, Pistachios) ✔ Contain healthy fats, fiber, and plant sterols that lower bad cholesterol. ✔ Walnuts are especially high in omega-3s. Tip: Stick to a small handful (1 oz) per day to avoid excess calories. 5. Olive Oil (Extra Virgin) ✔ High in monounsaturated fats that lower LDL cholesterol. ✔ Contains antioxidants that reduce inflammation. Tip: Use extra virgin olive oil for salads, cooking, or drizzling over veggies. Two Easy Recipes with Heart Healthy Ingredients!
Super easy, modify to your liking! Add some extra berries to the dessert + to get an extra antioxidant boost, use dark chocolate. Download the free PDF here:
With Love, Grace, and 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
March 2025
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