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This is something I’ve been noticing more and more. Lately I’ve been noticing something everywhere, not just in the salon but out in everyday life. People are walking around in those big medical boots. Naturally, I end up asking what happened. And the answers are almost always the same. “I stepped off a curb.” “I was walking on uneven pavement.” “I tripped.” Every time I hear that, I pause for a second. Because your foot shouldn’t fall apart from stepping off a curb. Something deeper is going on there. The Answer I Learned While Studying Fitness While I was studying for my personal training certification with NASM, the explanation was staring right at me. Foot injuries like plantar fasciitis often happen because the structures of the foot simply aren’t strong enough to handle the stress being placed on them. Your feet are incredibly complex. Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments that work together to support your entire body every time you stand, walk, or run. When the small stabilizing muscles in the feet become weak, the plantar fascia, which is the thick band of tissue that runs along the bottom of the foot, starts taking on more stress than it should. Over time, that stress can lead to inflammation and pain. That’s when someone suddenly finds themselves in a boot after something as simple as stepping off a curb. The Part No One Talks About Enough But there’s another piece of this puzzle that often gets overlooked. Nutrition. Bones, muscles, and connective tissues aren’t just structures. They are living tissues that constantly rebuild and repair themselves, and they rely on nutrients from the food we eat. Minerals like magnesium, calcium, and phosphorus help support bone health. Protein provides the building blocks for muscle and connective tissue, while vitamins and trace minerals help the body repair and maintain these structures. The Mineral Balance Most People Don’t Think About Phosphorus is an essential mineral. In fact, a large portion of the phosphorus in the body is stored in our bones and teeth. The issue isn’t phosphorus itself. The problem is the imbalance that can happen with modern diets. Many prepackaged and processed foods contain added phosphates used to improve shelf life, texture, and flavor. Packaged snacks, processed meats, frozen meals, soda, and convenience foods often contain much higher levels of phosphorus than people realize. At the same time, many people are not getting enough calcium from whole foods. When phosphorus intake stays high and calcium intake stays low, the body still has to maintain mineral balance in the bloodstream. One way it does that is by pulling calcium from the bones. Over time, that imbalance can weaken bone structure. So when bones, tendons, and ligaments start struggling during normal everyday movement, it raises an important question. Are we truly nourishing the body with the minerals it needs to stay strong? Whole, nutrient-dense foods play a huge role in maintaining the strength of the very structures that support us every day, including the bones we walk on. Fixing the Injury vs Understanding the Cause What usually happens after a foot injury? You go to the doctor. They treat the injury. Maybe you get a walking boot. Sometimes physical therapy. In more serious cases, surgery. But very rarely does the conversation go deeper than that. Why did this happen? What made the foot vulnerable in the first place? And what can we do to make sure it doesn’t happen again? Those are the questions that matter. Learning how the body works changes the way you look at health. When you understand that muscles support bones, that connective tissue relies on nutrition, and that movement keeps the body strong, you start to realize prevention matters just as much as treatment. No one is saying you need to memorize every muscle, tendon, or ligament in the body. That’s not the point. The takeaway is much simpler than that. Your body was designed to move, and it needs regular movement to stay strong. Exercise strengthens the muscles that stabilize your joints and support your bones. At the same time, good nutrition provides the building blocks those tissues need to repair, rebuild, and stay resilient. When you combine movement with proper nourishment, you’re giving your body what it needs to handle everyday life, whether that’s walking, bending, lifting, or even stepping off a curb. Sometimes the most powerful health habits are also the most basic. Move your body. Feed it well. And support it so it can keep doing what it was designed to do. 💜 Another way I like to support the body is through homeopathy. Homeopathy focuses on working with the body rather than suppressing symptoms. Remedies are chosen based on the specific symptoms someone is experiencing, which makes it a very individualized approach. For injuries involving the feet, tendons, or ligaments, remedies that are commonly considered include Arnica montana, which is often used after trauma or strain, and Ruta graveolens, which is traditionally associated with supporting tendons and connective tissue. Cell salts are also sometimes used to support tissue health and repair. Two that are often considered for structural support include Calcarea fluorica, which is associated with ligament and connective tissue strength, and Calcarea phosphorica, which is often used to support bones and rebuilding tissue after strain. These are simple remedies many families keep in their home kits. If you’re curious about learning how to match remedies to symptoms and support the body naturally, I teach a homeopathy study group where we walk through the basics together. It’s designed to help people understand how homeopathy works and how to begin using it for everyday health concerns. Because when you start learning how the body works, you realize something important. Your health isn’t just something you hand over to someone else. It’s something you can learn to support every day. 💜 What is Phosphorus ? Exercises for relieving foot pain

Does the idea of ditching drugstore medicine sound a little… scary? You’re not alone. The moment someone hears homeopathy, they either lean in with curiosity or lean back like you just said you use crystals to cure strep throat. And I have cured Strep Throat but not with crystals! (but I do love a good amethyst, just saying! 😆) But here’s the thing: before Tylenol, Motrin, and the entire aisle 6 at CVS took over our medicine cabinets, what do you think people used? Homeopathy. That’s what. First came plants—herbs, vegetables, flowers—used by every culture since the beginning of time to support the body, not just silence its cries for help. Then, in the 1700s, Dr. Samuel Hahnemann took that natural wisdom and refined it into something deeper and smarter: homeopathy. A system of healing that’s been around for over 200 years—and still works today. So what changed? Big Pharma showed up. And now here we are—decades into casually popping Advil for a headache, Pepto for a stomachache, and NyQuil for a sniffle—and we’re finally seeing the damage. Gut issues. Liver strain. Rebound symptoms. Meds that don’t heal anything—they just hit mute. That’s where homeopathy is different. It doesn’t just cover symptoms. It helps your body correct the root problem. And over time—with consistency—that problem doesn’t just shrink… it disappears. Healing Takes Patience Now before you run out, grab a bottle of Arnica 30C, take one dose and say, “Welp, didn’t work”—let me stop you right there. This isn’t a quick-fix culture remedy. It’s not meant to numb you—it’s meant to read your symptoms, like your body is holding up a little “HELP ME” sign in a very specific language. And sometimes that language takes a little practice to understand. If you’re going to try homeopathy on your own, I always recommend starting with 30C remedies. They’re safe, gentle, and incredibly effective when used properly. Sometimes it takes up to three doses to feel relief. And if you don’t? That doesn’t mean homeopathy failed—it just means we need to take a closer look at the symptoms and possibly adjust the remedy. That’s why journaling or symptom tracking can be a total game-changer. You don’t need a doctor to tell you what you feel—especially with the right tools, resources, and support (and yes, some well-placed Googling, when done responsibly). And that’s where I come in. I lead study groups using Joette Calabrese’s Gateway to Homeopathy 1 & 2—the same courses that helped me turn confusion into confidence. If you’re feeling overwhelmed or don’t know where to start, I’d love to guide you. Top Drugstore Swaps You Can Make Today (Yes, Even for Your Kids) Once you get the hang of it, it’s actually fun to start replacing those go-to meds with something that supports true healing. Here are a few of my favorite swaps: 🔹 Tylenol or Motrin 👉 Belladonna 30C – For sudden high fevers with a red, hot face 👉 Arnica 30C + Bryonia Alba 30C – Nature’s Motrin combo for aches, sprains, and pains 🔹 Pepto-Bismol 👉 Nux Vomica 30C – For food poisoning, indigestion, or overdoing it on junk food (pro tip: also great for hangovers!) 👉 Arsenicum Album 30C – For vomiting, diarrhea, and stomach bugs with chills 🔹 Benadryl 👉 Histaminum 30C – For general allergies 👉 Apis 30C – For hives, stings, swelling, and anything hot and red 🔹 Dramamine 👉 Cocculus 30C – For motion sickness or screen-induced nausea 🔹 Neosporin 👉 Calendula ointment – For cuts, scrapes, and skin healing (antibacterial and gentle) 🔹 Sleep aids or melatonin 👉 Coffea Cruda 30C – When your brain is exhausted but won’t shut off 👉 Nux Vomica 30C – For middle-of-the-night wakeups, irritability, or overstimulation 🔹 Antibiotics 👉 Hepar Sulph Calc 200C – For infections or skin issues with pus (yes, this can even help with acne!) 🔹 Headaches 👉 I’ve got a full chart just for that! ✨ Bonus Tip: If all of this feels a little overwhelming, Boiron makes ready-made combo remedies that make it super easy. Look for things like SleepCalm , AllergyCalm , SinusCalm , ThroatCalm and ColdCalm , and even Oscillococcinum (yep, that’s the flu one—it’s a mouthful to say, but it works like a charm!). ✨ Where to Buy These Remedies You can grab many of these remedies directly from the Boiron manufacturer, or of course—Amazon if you need it yesterday. 😅 But if you’re more of an in-person shopper (or just want to browse like you’re treasure hunting), Sprouts Farmers Market has one of the best selections around. Whole Foods also carries several of Boiron’s combo remedies—like SleepCalm, ColdCalm, and Oscillococcinum. Wherever you shop, the key is just getting started. Once you’ve got a few basics in your kit, you’ll be amazed at how often you reach for them. Oh—and Don’t Forget the Pets! 🐶🐱 Here’s something that blows people’s minds when they first learn it: Homeopathy works on animals too. Got a dog with anxiety? A cat with digestive issues? You don’t need a pet-specific version or a fancy dosing chart. Homeopathy isn’t dosed by weight—it’s based on your symptoms. One dose is enough for a toddler or a 90-pound golden retriever. Just like us, animals respond to the right remedy—not the amount of it. It’s gentle, non-toxic, and safe for the whole family—fur babies included. Ready to Take the Next Step? If you’re tired of band-aid solutions… If you’ve felt helpless watching someone you love suffer with the same symptoms over and over… Or if your gut is whispering, “I want to know how to heal naturally,”—this is your sign. You don’t need a medical degree. You just need a little curiosity, some patience, and the right kind of support. And I’m here to help. Join one of my Gateway to Homeopathy group studies , and I’ll walk with you as you learn how to listen to your body, understand the patterns, and confidently care for your family in a whole new way. Too Much Too Fast? No Problem—Start with Cell Salts! If full-on homeopathy feels like a lot right now, I totally get it. Honestly, I didn’t think I’d ever be able to remember all the remedies either— and now? I rattle them off without even looking. So if you want something simpler to start with? Enter: Cell Salts. They’re gentle, easy to learn, and powerful on their own—or when used alongside homeopathy. 👉 Check out my blog on Cell Salts if that feels more your speed. The goal here? To help you feel confident and empowered to care for your home—without defaulting to the doctor every time someone sneezes. Because not every illness needs a prescription. And not every healing journey needs a pharmacy. Let’s make your medicine cabinet a place of healing—not harm. 💛🌿 Check out National Center for Homeopathy —It’s packed with reliable, easy-to-understand resources for beginners and seasoned homeopathy lovers alike. From remedy guides to research studies and educational tools, it’s a great place to expand your knowledge and feel more confident in your natural healing journey. And when you become a member you have access to much more!

For over 20 years, I lived with what I call an invisible injury from my time in the service. On the outside, I looked fine. On the inside, my body had quietly adapted to pain, compensation, and limitation. The way I walked changed. The way I moved changed. And eventually, the way I lived changed too. I did what you are supposed to do. I went to the VA. I followed insurance-based physical therapy plans. I was handed generic exercises with no explanation. No one told me what muscle I was using or why I was using it. It was simply, “Here, do these,” followed by a very long list of things I should never do again. Be careful. Don’t lift that. Don’t move that way. Just manage it. But there was one thing no one ever told me. My muscles could actually heal. That single truth was never presented as an option. The message was always maintenance, management, or acceptance. This is just how it is now. Until one day, I stopped waiting for someone else to fix me. I went off the beaten path and booked an appointment with a holistic physical therapist, paying out of pocket and stepping outside the insurance system entirely. No fancy promises. Just curiosity and hope. In one session, she identified a single muscle that no one had ever mentioned before. One overlooked piece that explained years of compensation, pain, and dysfunction. That moment cracked everything open. She did not rush me. She did not dismiss my history. She looked me in the eye and made me believe healing was possible. And that belief changed everything. For the first time in decades, I felt empowered instead of managed. That experience lit a fire in me. I knew I needed to understand my body on a deeper level, not just to survive, but to actually heal. So I enrolled in a personal training course. Not to push through pain, but to learn what muscles do, how they heal, and how the body adapts when given the right input. The more I learned, the clearer it became. This journey started out about me, but it evolved into something much bigger. It became about helping people living with chronic pain who are told to be careful forever. People who have normalized discomfort as part of aging. People who feel disconnected from their bodies and unsure who to trust. It is for anyone who has ever been told, “This is just how it is now.” Because now I understand not only how the body moves, but how it heals. And that understanding fits perfectly with the work I already do in homeopathy. The philosophy is the same. Heal the root, not just the symptom. Support the body, do not silence it. Trust that the body is intelligent and capable when given the right tools. Movement is medicine. Homeopathy is healing. But I did not stop there. The NASM personal training course opened my eyes even further, especially the chapters on metabolic health and nutrition. That curiosity turned into action, and I signed up for the Nutrition Coaching program. This has been some of the coolest, most empowering information I have ever learned. Honestly, this is what we should be taught in health class. How muscles work. How food fuels healing. How exercise and nutrition keep you alive, functional, and living a chronic pain free life. And this is where the story circles back. Because I’ve shared how I learned to heal, but I haven’t yet told you what I was actually healing from. What I learned in my personal training course was eye-opening. I finally had language for what happened to me. I sustained what is commonly referred to as a runner’s injury. This is an overuse injury that occurs when repetitive impact, running, marching, or load-bearing breaks down muscle tissue faster than it can recover. When not properly treated, the muscles stop absorbing force the way they should, and that force transfers into joints and bones. Over time, this can lead to chronic muscle dysfunction, altered gait, joint instability, and even stress fractures. That was me. I was injured before deploying to Bosnia, but I was never sent for proper care. No imaging. No specialist. I was dismissed because I did not look injured. I was put on profile for three days to wear sneakers instead of boots and given a one-week exemption from physical training. Then I deployed for six and a half months. Walking. Running. Jumping. Carrying gear. Operating heavy equipment. Digging culverts. That is where things truly unraveled. Because I had already been dismissed by a medical professional, I kept my mouth shut and did what any good soldier does. I carried on. Until I could not. One morning, I stepped out of bed for PT and collapsed onto the floor. My muscles and bones could not do it anymore. A bone scan later confirmed a hairline fracture in my hip, and I was placed on medical profile. When we returned to the United States, the world had changed. 9/11 happened the day we were supposed to come home. The pace intensified. The neglect continued. I was still on profile, but I had a job to do. I struggled through. Then the call came that our platoon was deploying to Afghanistan. I was under a doctor’s care at a military base hospital. I told my First Sergeant I was injured. Orders were already in hand. I was packed. No one cared. It was not until my doctor put me on crutches that my injury became visible enough to be believed. While everyone else deployed, I stayed behind to receive care. Instead, the treatment I received made things worse. Many of the medical staff had deployed, leaving the hospital short-staffed, and the providers who remained did not seem to understand what was actually wrong with me. One hundred eighty days later, I was medically discharged from the Army. My records listed painful motion of the left hip, sacroiliac joint dysfunction, bilateral radiculopathy involving the sciatic nerve, snapping iliopsoas with trochanteric bursitis, impairment of the left thigh, and limited hip extension. The diagnoses were there, but the injury had already taken root, and the impact of it would continue to unfold over time. For more than 25 years, I carried the long-term effects of that injury in a body that was once incredibly strong. I believed I could adapt, push through, and simply keep going, trusting that everything would eventually be fine. What I did not yet understand was how deeply that injury would change the way I moved, the way my body functioned, and the course of my life. Until I educated myself. Until I learned personal training. Until I learned anatomy. Until I learned that muscles are not disposable and pain is not a life sentence. And that, my friends, is one of the paths that led me into the health and wellness realm. Not to fix people. Not to promise miracles. But to remind others, the way someone finally reminded me, that healing is possible. I hear it every day in my hair chair- People tell me they do not feel heard by their doctors, and I know that feeling well because I was not heard either. That is why I teach people how to heal from the inside out through intentional movement, metabolic health, and using food and exercise as medicine, with homeopathy offering gentle, supportive pain management along the way. Healing is not about quick fixes. It is about homeostasis. It is about education, trust, and giving your body what it needs to do what it was designed to do. Your body wants balance, it wants to thrive, and it will always find a way, even when pain tries to reroute the system. NASM The Science of Recovery Nutrition for Muscle Repair and Recovery NIH Nutrition and Muscle Recovery Fun video on Muscle Anatomy

For a long time, I didn’t fully understand gut health until my own gut stopped working the way it should. Once I learned how gut imbalances can show up on the skin, in energy levels, and in overall wellness, I couldn’t unsee it. Working behind the chair, I began noticing these patterns in my clients too. That’s when it clicked that this wasn’t just personal, it was something many people quietly struggle with. A couple years ago, when I was at my all-time sickest, I decided it was time to clean up my diet. I didn’t eat terribly, but I felt something wasn’t right. After researching, I leaned into a Mediterranean-style way of eating and focused on real, whole, nutrient-dense foods. That shift helped and I felt better, but I still wasn’t healing the way I expected. I was trying to figure out what to eat and which supplements might help, but it still felt like guesswork. I wasn’t sure about timing, pairing, or what my body truly needed. That’s when I realized I didn’t need more information, I needed guidance. Choosing to work with a registered dietitian who specialized in gut health became a turning point for me. If you’ve never worked with a dietitian before, you might wonder what it’s like. The first visit focuses on learning your story. They look at your health history, symptoms, habits, and goals to understand the bigger picture. From there, you begin building a roadmap for your health instead of chasing quick fixes. The second visit is about feedback. You try their suggestions and share what worked, what didn’t, and what felt realistic. This is where the plan becomes tailored to you. By the third visit, you’re checking progress, adjusting, and sometimes adding supportive tools like specific supplements if they make sense for your body. Then comes a longer period where you apply what you’ve learned and build real-life habits, followed by a check-in to be sure you’re moving in the right direction. One helpful tool a gut-focused dietitian may suggest is a GI-MAP or comprehensive stool test. This looks at what’s actually happening in your gut, including bacterial balance, inflammation markers, digestion, and potential pathogens. Instead of guessing, you get real information that allows support to be more targeted. And yes, gut health includes talking about bowel movements. It might not be glamorous, but it’s informative. The Bristol Stool Chart is a simple tool practitioners use to understand digestion. It’s one way the body communicates how digestion is going. Looking it up can be a helpful step in learning more about your gut. Starting with a quality probiotic under my dietitian’s guidance was another turning point. It helped me understand why certain supplements are used and when they make sense. My nutrition training later deepened that understanding by teaching me about absorption and how the body uses nutrients. That’s when my perspective shifted. More supplements don’t always mean better results. The right supplements, taken the right way and for the right reason, are what matter. For me, support started simply. My dietitian recommended a probiotic to help rebuild my gut. As my digestion improved and my knowledge grew, I added other supports thoughtfully. Today my routine includes a probiotic, liposomal vitamin C, and NAC. Each serves a purpose and was added with intention. I also pay attention to how I take supplements. Some are fat-soluble and work best with meals that contain healthy fats. Timing and pairing matter more than people realize. A good example is vitamin D3 and K2. Vitamin D3 helps with calcium absorption and immune support, while K2 helps guide that calcium where it belongs. They work best together and with food. If there’s one takeaway, it’s that you don’t have to figure it all out alone. The right guidance can save time, money, and frustration. If you’re looking for a registered dietitian, I’ll share the company I personally recommend. They accept many types of insurance and make the process simple. You can click the graphic below to learn more and get started. Your body is always giving feedback. With the right support, you can learn to understand it and make choices that truly support your health.

Your Protein Shake Might Not Be as Healthy as You Think Once I opened the door to learning about seed oils, I couldn’t unsee them on labels. It’s surprising when you realize what we’re unknowingly consuming. Most of us aren’t trying to make bad choices, we just don’t have the full picture. I didn’t either until I started reading labels more closely. I’m sharing what I’ve learned because you deserve to know what you’re consuming. Once you have the information, your choices are your own, but at least they’re informed ones. My goal is simple. Help you feel your best and not get fooled by health marketing. Is Your “Healthy” Protein Shake Really Healthy? Common Ingredient Concerns in Popular Protein Powders When you look at many mainstream powders, you’ll often find: 1. Seed Oils Used for texture or processing. Examples: • Sunflower oil • Canola oil • Soybean oil • Safflower oil • “Vegetable oil blends” These oils are high in omega-6 fats. Most of us already get plenty of omega-6s, and balance with omega-3s matters for overall wellness. 2. Gums & Thickeners Used to improve texture and shelf life. Common ones: • Xanthan gum • Guar gum • Carrageenan • Cellulose gum For some people, these can irritate digestion or cause bloating. 3. Artificial or “Natural” Flavors “Natural flavors” sounds wholesome, but it’s a broad term that can include highly processed flavor compounds. You rarely know the exact source. 4. Highly Processed Sweeteners Many powders rely on low-calorie sweeteners to taste good without sugar. A popular one is erythritol, a sugar alcohol you’ll often see in “sugar-free” or “no added sugar” products. It sweetens without raising blood sugar much, which sounds great on paper. But like many processed sweeteners, it doesn’t work for everyone and some people notice digestive or gut-health concerns when they use it regularly. Examples: • Sucralose • Acesulfame potassium • Erythritol • Sugar alcohol blends Why Do Companies Use These Ingredients? Usually for: • Better taste • Smoother texture • Longer shelf life • Lower cost S o What Should You Look For Instead? A simpler protein powder often looks like: • A short ingredient list • A clearly named protein source • Minimal gums or fillers • No added oils • Lightly sweetened or unsweetened Simple ingredients are often easier for the body to process. Stay Vigilant: The Road to a Healthy Gut Is Possible! You don’t have to be perfect. You just have to be informed. Small changes over time add up. Flip the label. Read the ingredients. Choose what aligns with your goals and your body. Protein powders can be a helpful tool when you need them, but real, whole foods should always be the foundation. Your health is worth that extra 10 seconds of label reading. UPDATE! I found a great protein powder! Truvani! I’m really happy we’ve got this food advocate in our corner—and even happier that she decided to dip into the protein game! Truvani first launched with a clean, organic plant-based protein, which I personally love. Smooth, natural, no funky aftertaste. But let’s just say…the kids weren’t exactly lining up for pea protein shakes. 😂 Apparently, we weren’t the only ones dropping hints, because now she’s come through with a regular whey protein, too—and it’s just as clean, simple, and high-quality. I think the price point is totally reasonable for the quality you’re getting. It tastes good (even to the pickier palates in the house), and it’s super accessible. You can grab it at Sprouts, order from Amazon , or save a few bucks with a subscription directly from her site. Win-win-win. 🙌

Over the past few years, I slowly changed the way I shop, stock my pantry, and cook for my family. I do have blogs that cover where to shop, good swaps and ingredients to watch out for. The more research that comes out about our food system and metabolic health, the clearer it becomes that this is not a small issue. It affects all of us. You and your family’s health are worth the effort. Why Pay Attention to Ingredients? Many of the most common chronic issues today, like heart disease and type 2 diabetes, are strongly connected to diet and lifestyle. That alone should get our attention. Often the body whispers before it screams. Skin issues like rashes, acne, psoriasis, rosacea, dry skin, brittle nails, thinning hair, or hair loss can sometimes be early signs that something is off internally. So many of us brush these things off as “normal.” We might use a cream or take a prescription that helps the symptom but never ask why it is happening. *If something does not feel right, see your doctor. That is important. You can also consider a functional medicine practitioner or a registered dietitian to dig deeper into nutrition and root causes. That kind of guidance can be incredibly helpful. I speak from experience. My Background With Food I wasn’t born loving to cook, and I never really learned while growing up. My mom did her best, but gourmet meals weren’t her thing. We always had fruits and vegetables in the house and rarely ate out. She made sure dinner was on the table, usually a simple meal like meat and vegetables or pasta and meatballs. In my early twenties, I cared about healthy eating but did not fully understand how the body uses food as fuel. Even so, eating relatively healthy helped me avoid major issues and raise a healthy family. Simple Swaps That Make a Big Difference You do not have to change everything overnight. Start with simple ingredient upgrades. Flour Choose organic unbleached flour. It is less processed and avoids bleaching agents used in conventional flour. Arrowroot instead of cornstarch A simple thickener and a good option if you want to avoid heavily processed corn products. Aluminum-free baking powder Some baking powders contain aluminum compounds. Many people prefer to avoid them. Pasture-raised eggs These come from hens with better diets and living conditions, and many people feel better about their quality. Organic or raw milk if that fits your comfort level Everyone has a different comfort zone. Learning about your options helps you choose what aligns with your values. Pasture-raised meats and real butter Less processing, more traditional food. Shred your own cheese Pre-shredded cheese often contains anti-caking agents like cellulose to prevent clumping. Cellulose is a plant fiber used as an additive for texture and shelf life, not nutrition. Freshly shredded cheese melts better and is less processed. Chocolate chips without soy lecithin Soy lecithin is a processed additive from soybean oil used to keep ingredients from separating. It is mainly there for manufacturing convenience, not nourishment. Choosing simpler chocolate is an easy upgrade. Seasonings and spices Spices are a sneaky place where fillers and artificial flavors can hide. Choose organic or brands without fillers when possible. McCormick makes a taco seasoning without artificial flavors, which is a better option than many packets. I order my taco seasoning from Thrive Market. Peanut butter Look for peanut butter with just peanuts and salt. Many brands add sugars and oils that are not needed. Natural separation is normal. If it fits your budget, organic is a great option. And there is a tool that makes mixing it easy! Homemade salad dressing and mayo Many bottled versions contain preservatives, seed oils, and stabilizers. Homemade tastes better and uses real ingredients. Durum wheat pasta Typically less processed and has a firm texture many people enjoy. Bakery bread or homemade sourdough Local bakeries often use simpler ingredients. Sourdough is great if you enjoy baking, but even choosing better bread is a step up. Organic heavy whipping cream Not all organic whipping creams are the same. Many brands add stabilizers or gums like gellan gum for texture and shelf life. This is why I often buy mine at Sprouts. Their organic whipping cream has fewer ingredients and is closer to what cream should be. Organic does not automatically mean simple. Flip the carton and read the label. The goal is real food, not just organic food. Ditching the Box Mixes I stopped buying pancake, brownie, and cookie mixes. Read the labels and you will see why. Keeping basics like good flour, baking powder, butter, and sugar on hand makes it easy to make pancakes or waffles quickly. It becomes normal faster than you think. Once You Start, It Gets Easier When your pantry is stocked with cleaner ingredients, cooking from scratch feels less overwhelming. Then it is just about finding recipes you enjoy. Pinterest and Google are full of ideas. In my kitchen I now make: • Cheese sauce • Stroganoff sauce • Taco sauce • Balsamic dressing • Hummus • Baked goods for the kids • Mayo • Bread with my sourdough starter Do I love cooking every day? Honestly, no. But I love knowing what is in our food and how my family feels. How I Shop in Real Life I shop around to get the best quality for the best price. I buy organic heavy whipping cream, pasta, and some meats at Sprouts. Walmart has had the best price on organic unbleached flour. Sam’s Club is great for pasture-raised eggs, but Aldi is a solid option if you do not have a membership. I also buy my organic whole milk at Aldi for the price. For produce, I like my local ShopRite because many items come from local farms. It is worth asking your store where their produce is sourced. Aldi is another favorite for fruits, vegetables, and pantry staples like beans and lentils. I also use Thrive Market online for better-for-you kids snacks, spices, and pantry items, which makes it easier to keep cleaner options on hand. Real-Life Fridge Staples I keep simple, real foods ready so healthy choices are easy. Hard boiled eggs are almost always prepped for quick snacks or to add to salads. My fridge is usually stocked with romaine lettuce, cherry tomatoes, carrots, onions, cucumbers, and celery so I can pull together meals without much thought. For fruit, I rotate through green and red apples, blueberries, and oranges, which makes grabbing something sweet and fresh just as convenient as packaged snacks. Plain Greek yogurt is another staple. Flavored yogurts often contain added sugars and extra ingredients, so I buy plain and sweeten it myself with honey or fruit. It is simple and high in protein. I also keep nuts and seeds like peanuts, almonds, shelled pumpkin seeds, and shelled sunflower seeds. They are perfect for salads or a quick protein boost. I pay attention to labels because many are coated in oils like canola. I prefer plain and dry roast them myself. And yes, I snack on them throughout the day. I joke that I’m like a squirrel, but it works. 😄 A Little Encouragement You do not have to be perfect. You just have to start. One swap at a time. One label at a time. One homemade recipe at a time. Small changes add up. Your body, your skin, and your energy often reflect what you consistently give them. If this feels overwhelming, pick one thing this week and change it. That is enough. Your future self and your family will thank you. 💜 And remember, the longer the shelf life of a product, the shorter your life . 40% Off Thrive Market Registered Dietian (They take insurance!) Peanut Butter Stirrer with a Silicone Spatula As an Amazon Associate, I earn a small commission from qualifying purchases made within 24 hours of clicking my links, and I truly appreciate your support.

You want to win your mornings and own your days, right? Well, buckle up, buttercup, because the secret is simpler than you think—get up just 15 minutes earlier. That’s it. The world’s quiet, the coffee’s hot, and nobody’s blowing up your phone. You can crush your number one priority before the world even realizes you're awake. Genius, right? Well, in theory. But, let’s be real—life is full of distractions, chaos, and endless snooze button temptations. So, how do you actually pull this off without turning into a zombie by 7 a.m.? Enter the magic of the 10-3-2-1-0 Formula. This little gem helps you hit the sack on time, sleep like a baby, and wake up feeling ready to tackle your to-do list (or, you know, the world). Here’s how it works: 10 hours before bed – Say goodbye to caffeine. Yes, even that afternoon pick-me-up latte. It hurts, I know, but trust me, it’s worth it. 3 hours before bed – No more food or alcohol. This means no late-night snacks or nightcaps. Let your body chill and focus on other important things (more on that later). 2 hours before bed – Shut the laptop. Stop thinking about work, your job for the day is done. 1 hour before bed – Screen time is over. Turn off the phones, TVs, and computers. It’s time for your brain to unwind, not scroll endlessly through Instagram. 0 – That’s the number of times you’ll hit snooze in the morning. Zero. Zilch. No "just five more minutes." Get. Up. Simple, right? Stick to this formula and you’ll be conquering mornings like a champ—well-rested, focused, and ready for whatever the day throws your way. No excuses, just action. Now, let’s talk about that "no eating 3 hours before bed" rule, because there’s more to it than just dodging heartburn. When you eat before bed, you’re handing your body two jobs: digest that snack and repair your cells from the day’s wear and tear. While your body can multitask, do you really want it working overtime when you should be getting deep, restful sleep? Here’s the deal: Sleep is your body’s night shift. This is when it repairs cells, balances hormones, and recovers your muscles and skin. If you’re still digesting that midnight burrito, your body’s energy is split between breaking down food and doing those critical repairs. So instead of waking up refreshed and ready to slay the day, you wake up sluggish, like your body pulled an all-nighter. ( In bold because I can’t stress this enough!) What you eat, especially in the evening, can significantly impact your sleep. For instance, having a large meal within an hour of going to bed can make it harder to fall asleep. Certain foods might also interfere with sleep quality—though the research is mixed, some studies suggest that refined carbohydrates could disrupt sleep or even trigger insomnia. On the flip side, avoiding processed foods and opting for a healthy diet full of low glycemic index (GI) foods can improve your ability to fall asleep and stay asleep. Good options include whole grains, nuts, low-fat or nonfat dairy, fruits, and vegetables. Regardless of what you eat, digestion takes time—usually 2 to 3 hours. If you lie down too soon after eating, you might experience discomfort, nausea, or slow digestion. To avoid this, it's best to give your body enough time to fully digest your meal before hitting the pillow. Keep in mind, the exact time needed for digestion can vary from person to person. Plus, digestion cranks up your body temperature and messes with your sleep cycles. Instead of easing into deep sleep, you’re still processing that late-night pizza. Bottom line? Let your body prioritize rest and recovery. Give it a break from digesting, and let sleep do what it’s meant to—repair, rejuvenate, and recharge. As for those phones? Let’s spill the tea on why you need to pry them out of your hands before bed. I get it—scrolling through Instagram, texting, or binge-watching videos feels like a nice wind-down, right? But here’s the harsh truth: your phone is a sleep thief. First off, the blue light from your phone tricks your brain into thinking it’s still daytime. This messes with your melatonin production—the hormone that tells your body it’s time for sleep. Instead of winding down, you’re wide awake, and that deep snooze is nowhere in sight. Second, all that late-night scrolling stimulates your brain. Social media, emails, texts—whatever it is, it's not helping you relax. It revs up your mind, making it harder to fall asleep. Your brain needs downtime to shut off and process the day, not a news feed filled with stress. Lastly, if your phone is by your bedside, it’s going to ping and light up, tempting you to check it. Those notifications interrupt your sleep cycles, leaving you groggy and exhausted come morning. Make sure it is in sleep mode! I have an iPhone and customized it so that only the contacts I choose can break through sleep mode!  So I can rest assured, if there’s an emergency, I’ll still get an alert. So, put the phone down an hour before bed. It’s time to unplug and let your body and brain chill out. Trust me, the world will still be there tomorrow—your sleep is way more important. Now, let’s talk about how to define your bedtime. It’s simple math, really. Adults between 18 and 64 years old need 7 to 9 hours of sleep. If you’re a bit older (65+), aim for 7 to 8 hours. Teenagers? Yeah, good luck telling them this, but they need 8 to 10 hours. So, start with how much sleep you need and work backwards to set your bedtime. And remember, these are guidelines! But imagine how good you’ll feel if you could achieve this at least 3 times a week! To that i say, challenge accepted!! But here’s where it gets interesting: Sleep isn’t just about the hours you log. It’s about sleep cycles. A full cycle takes around 90 minutes, and you’ll go through four to five cycles a night. To avoid waking up feeling like you’ve been hit by a truck, time your wake-up to the end of a sleep cycle when you’re in a lighter stage of sleep. Do the math: Calculate your sleep in 90-minute blocks, so you wake up at the right point in your cycle, not in the middle of a REM dream about flying tacos. Trust me, waking up at the end of a cycle will make all the difference in how you feel in the morning. Plan your bedtime and set your alarm so you’re waking up at an optimal time. Your mornings just got a whole lot easier—and your future self will thank you for it. And of course I will give you some examples so your brain doesn’t explode from doing math! 😆 If you want to wake up at 6 AM , here are some optimal bedtimes based on the 90-minute sleep cycle: - 12:00 AM (for 4 sleep cycles) - 10:30 PM (for 5 sleep cycles) - 09:00 PM (for 6 sleep cycles) But if you’re and early, early bird, here are the optimal bedtimes based on 90-minute sleep cycles for waking up at 5 AM and 5:30 AM : - For a 5 AM wake-up:   - 11:00 PM (4 sleep cycles)   - 9:30 PM (5 sleep cycles)   - 8:00 PM (6 sleep cycles) - For a 5:30 AM wake-up:   - 11:30 PM (4 sleep cycles)   - 10:00 PM (5 sleep cycles)   - 8:30 PM (6 sleep cycles) Choose whichever bedtime fits best with your routine to ensure you wake up feeling refreshed! And one more thing that doesn’t get enough credit: your pillow. If you are waking up with neck pain, headaches, or stiffness, your pillow may be part of the problem. A cervical sleep pillow supports the natural curve of the neck, helping keep the head, neck, and spine in proper alignment while you sleep. This allows neck and shoulder muscles to relax instead of working all night, which can reduce tension, improve circulation, and support the nervous system’s ability to fully rest. The key to good sleep is setting yourself up for success by creating an environment and routine that helps your mind and body relax. Whether it's adjusting your bedtime routine or finding that perfect balance of lighting and temperature, a little bit of planning goes a long way. Happy snoozing! 10-3-2-1-0 Formula: Win Your Mornings and Sleep Better | HuffPost Life What is the 10-3-2-1-0 sleep rule? And does it work? | Homes & Gardens Cervical Sleep Pillow *As an Amazon Associate, I earn a small commission from qualifying purchases made within 24 hours of clicking my links, and I truly appreciate your support.

Think of your body like a sponge—it collects all the gunk and toxins over time, especially with our modern lifestyles. But just like a sponge, it needs to be wrung out to stay fresh. That’s where exercise comes in! When you move, sweat, and stretch, you’re giving your body a chance to flush out the buildup of toxins. The sweat helps detox your skin (your largest organ, by the way!), while deep breathing during exercise increases oxygen flow, helping your lungs and lymphatic system do their thing. Cardio boosts circulation, pumping toxins out of your organs, and yoga-style twists literally wring out your internal systems, stimulating digestion and your liver—your body’s natural detox machine. When you stretch, twist, and contract your muscles, you’re giving your internal organs a mini-massage, which helps everything move along and gets your body back into its natural rhythm. Think of it as a reset button for your insides! The lymphatic system—crucial for immune function and detoxing—doesn’t have a pump like the heart, so movement is the key. You need to move your body to keep the lymph fluid circulating. That’s why regular exercise isn’t just a good idea—it’s essential for keeping your body functioning at its peak. And don’t forget the mental benefits! Working out is like an emotional detox, too. You get to clear your head while you clear out your body. A win-win! The Lazy (or Busy) Person’s Guide to Sneaky Exercise But who has time for full-on workouts these days, right? Fear not! I’ve got you covered with an exercise plan for the lazy and busy human—also known as 95% of us! You don’t have to live at the gym to sneak in some movement. You can multitask your way to better health without rearranging your entire life (or getting off the couch too often). Here’s how: 1. Deskercise If you’re sitting at a desk, you can still get your body moving! Try some seated leg lifts, toe taps, or even tighten your core for 30-second intervals while working. No one will know you’re secretly flexing your abs while you read emails. 2. Stairway to Fitness Ditch the elevator and take the stairs instead. Each flight is like a mini leg day. Feeling ambitious? Take the stairs two at a time! Boom—cardio and glutes are done in one go. 3. Commercial Cardio Catching up on your favorite show? Use commercial breaks for short bursts of exercise. Knock out some squats, jumping jacks, or planks in those three-minute slots. Bonus: that cliffhanger just got more intense while you get your sweat on! 4. Walk and Talk Got phone calls to make? Walk while you talk. Pacing around your house or doing laps during a 20-minute call adds up fast, and you won’t even realize you’re getting your steps in. 5. Laundry Lunges Yes, you can get those squats in while picking up laundry or groceries. Turn mundane tasks into sneaky workouts. Folding clothes? Do some stretches in between items. Putting stuff away? Lunge across the house while doing it. The laundry never looked so fit! 6. Dance Party Clean-up Blast some music and dance while sweeping, vacuuming, or dusting. You’ll burn calories, break a sweat, and make cleaning a little less soul-sucking. Plus, your arms will get a workout shaking that Swiffer! 7. Stretch in Bed Too lazy to get up? No problem. Start your day with bed stretches. Point and flex your toes, do some lying spinal twists, or stretch your arms overhead to wake up your body before even rolling out of the covers. 8. Calf Raises While Cooking Waiting for the microwave or the oven to do its thing? Perfect. Do some calf raises while your food heats up. Even better if you’re cooking from scratch—it’s like the oven is your workout timer. Little bursts of movement like these add up throughout the day, and the best part? You didn’t have to carve out an hour at the gym. You’re basically stealth-working your way to fitness. So go ahead, wring out that sponge of a body with some sneaky movement—and feel great doing it! Herbal Teas for Liver and Kidney Support During Detox: Sip Your Way to Health Now that we’ve covered how to move your body for detox, let’s not forget the unsung heroes of the process: the liver and kidneys. These organs are like your body’s all-star clean-up crew, constantly working behind the scenes to process and eliminate toxins. But even they can use a little boost sometimes, especially when we ask them to step up their game during a detox. Enter herbal teas—a simple, effective, and soothing way to support your liver and kidneys while they do the dirty work. Below, we’ll break down the best herbal teas for liver and kidney support and how they can help you detox like a pro. Ready to brew up some benefits? Let’s get sipping! Dandelion Root Tea: The MVP of Liver Detox First up is dandelion root tea , the reigning champion of liver detox. While your lawn might think of dandelions as pesky weeds, your liver thinks of them as a spa day. Dandelion root is rich in antioxidants and promotes bile production, helping your liver break down and flush out toxins. But wait, there’s more! This tea also acts as a natural diuretic, meaning your kidneys get some love too, helping you pee out any lingering waste. Think of dandelion root tea as a two-for-one detox special—cleansing both liver and kidneys in one sip. Milk Thistle Tea: Your Liver’s Best Shield Next, we have milk thistle tea —famous for its liver-protecting superpowers. The star ingredient here is silymarin, a compound that helps repair liver cells and reduce inflammation. Not only does milk thistle support liver regeneration, but it also acts as a shield, protecting your liver from future toxin overload. It’s like giving your liver a day off and a suit of armor for the battles to come. Sip on this tea regularly during detox to help your liver regenerate and stay strong. Nettle Leaf Tea: The Kidney Warrior Moving on to the kidneys—meet nettle leaf tea , the kidney’s personal trainer. Nettle is known for being a natural diuretic, helping flush out toxins by increasing urine flow. But it’s not just about detoxing; nettle also comes packed with minerals like iron, calcium, and magnesium, giving your body a little extra nourishment while your kidneys work hard. If you need a tea that multitasks as well as your kidneys, nettle leaf is your go-to. Turmeric Tea: Anti-Inflammatory Royalty for the Liver Turmeric has earned its crown as the anti-inflammatory king, but did you know it’s also your liver’s best friend? Turmeric tea helps stimulate bile production, which assists your liver in breaking down fats and flushing out toxins. Plus, the curcumin in turmeric helps reduce liver inflammation and oxidative stress. For an added boost, throw in a pinch of black pepper to improve turmeric’s absorption. Your liver will thank you for the royal treatment! Ginger Tea: A Pep Talk for Your Kidneys Ginger isn’t just great for digestion—it’s also an excellent supporter of kidney function. This spicy root helps increase circulation and aids in detoxification, reducing the oxidative stress your organs experience from filtering toxins. Drinking ginger tea is like giving your liver and kidneys a refreshing pep talk, encouraging them to keep pushing through the detox process with ease. Peppermint Tea: Cooling Relief for Your Liver Peppermint tea does more than just freshen your breath—it’s also a great ally for liver support. When your liver is overworked, digestion can suffer. Peppermint tea soothes your digestive tract and helps bile flow more freely from your liver, making it easier for your body to break down and eliminate toxins. It’s like sending a cool breeze through your insides while your liver gets back to work. Hibiscus Tea: Tangy Detox for the Kidneys Hibiscus tea not only tastes tangy and refreshing, but it’s also a powerhouse for kidney health. Acting as a natural diuretic, it helps flush out the kidneys while supporting liver function by aiding in the breakdown of fats and toxins. Packed with antioxidants, hibiscus gives your detox an extra boost, all while tasting like a tropical vacation. Burdock Root Tea: The Blood-Purifying Powerhouse Last but certainly not least is burdock root tea . Known for its blood-purifying properties, burdock root helps cleanse your body from the inside out, supporting both your liver and kidneys in the detox process. By promoting healthy circulation and boosting kidney filtration, burdock root tea ensures that any lingering toxins get flushed out efficiently. Think of it as your body’s deep clean—inside and out. Final Sip: Keep Hydration on Point While these herbal teas are a fantastic way to support your liver and kidneys during detox, don’t forget the most important ingredient: water! Hydration is key to keeping the detox process running smoothly, so make sure you’re sipping on water throughout the day to keep those organs flushed and happy. Ready to support your detox with a few tasty teas? These herbal powerhouses not only taste great, but they also work wonders behind the scenes, helping your liver and kidneys handle the hard work of detoxing your body. Time to brew, sip, and cleanse your way to optimal health! And if you’re not a fan of hot tea, make it iced! *As an Amazon Associate, I earn a small commission from qualifying purchases made within 24 hours of clicking my links, and I truly appreciate your support.

Feeling run-down with a cold, headache, or just dealing with simple nervous tension? Your body could be craving some key minerals to bring it back into balance. Hyland’s Bioplasma is here to help! Each little tablet packs a punch with the 12 essential cell salts your body needs to restore equilibrium and kick those symptoms to the curb. Whether it's colds, fatigue, or tension, these flavorless tablets dissolve quickly and won’t upset your stomach—no water required! Now, although homeopathic medicine isn't typically meant to be taken prophylactically, I believe Bioplasma can and should be! With our busy lives, poor nutrition, lack of sleep, and too much screen time, we’re practically inviting colds and fatigue into our bodies. That's why I recommend taking Bioplasma twice a day, just to keep up! Once the school year starts, I notice a lot of families getting hit with colds. It starts in September and doesn’t let up until February. It's the annual onslaught of cold season! While Bioplasma won’t prevent these viruses, it can definitely reduce the frequency and duration of the illness. So, what's the magic behind these 12 mineral homeopathic cell salts? Well, they’re not just any minerals—they are vital to keeping your cells functioning at their best. When your body’s running low on these, you’re left more vulnerable to everyday health annoyances. By replenishing these salts, you help your body stay strong and ready to tackle illness. This whole idea traces back to the 19th century when Dr. Wilhelm Schuessler, a physician and biochemist, discovered that these specific inorganic compounds were essential for a well-functioning body and mind. Fast forward to today, we’ve got a booming industry of mineral supplements, but tissue salts offer a gentle, balanced approach without any unnecessary dosages or side effects. These little gems work on three levels: optimizing your cells' environment, helping you absorb minerals from your diet, and directly supporting your body’s physiological needs. The way they’re made ensures they’re safe for everyone—even pregnant women, nursing mothers, and babies. It might sound a bit like magic to some, but most people who try tissue salts swear by their benefits. So, why not give them a go? After all, there’s really nothing to lose, and you just might feel that balance you’ve been missing! Hyland’s offers 12 individual cell salts, each one designed to address a variety of illnesses. Bioplasma is a blend of all 12, making it a great all-in-one option. But let’s dive into one specific cell salt: #7, Kali Sulph . This one is known for its ability to help with inflammation anywhere in the body, especially when there’s a yellow-green discharge. Now, here’s where you start to learn homeopathy…-think about where we could use this Cell Salt! I personally use Kali Sulph for pimples. Since pimples are essentially inflammation, this cell salt helps reduce them and speeds up the healing process. But that’s not all. Imagine you have a cold, and your nose is running with yellow or green (or maybe both) discharge—this is another perfect situation for Kali Sulph! All the cell salts work similarly, targeting different symptoms and supporting natural healing. If you’re curious to learn more, check out my scrolling class, where I’ll guide you on how to start your journey into natural healing methods! Be sure to check out my other blog posts on cold medicine from Boiron for more tips on staying healthy this cold season! Learn Cell Salts with Joette Calabrese Part 1 Cell Salts Part 2

Not all synthetic wigs are created equal and using heat the wrong way can permanently damage your hairpiece. In this post, I break down the real differences between heat-friendly fibers and regular synthetic fibers and a pro trick that make wigs look less “wiggy” and more natural. Regular synthetic fibers are made from plastic-based materials that are pre-styled at the factory. The curl, wave, or sleek shape you see is literally heat-set during production, which is why these wigs are such reliable wash-and-wear pieces. What this means in real life: • They hold their style extremely well • They bounce back after washing • They do not tolerate direct heat tools Flat irons, curling wands, and blow dryers are a hard no. Even low heat can permanently damage or melt the fibers. However… here’s the good news. While traditional synthetic fibers cannot handle direct heat, they can be safely steamed. Steam is a game-changer for taming frizz, softening stiff ends, and refreshing areas like the nape that tend to get rough over time. Steaming works because it gently relaxes the fibers instead of melting them. When done correctly, it smooths and calms the hair without compromising the style. Steaming is perfect for: • Reducing frizz and fuzz • Softening crunchy ends • Helping hair lay more naturally • Refreshing worn areas This keeps your synthetic wig looking polished, natural, and very much not wiggy. Best for you if: You love low-maintenance, grab-and-go hair but still want a safe way to refresh and smooth your wig when it needs a little love. Heat-friendly fibers are also synthetic, but they are engineered to tolerate heat up to a certain temperature. Usually around 270–340°F depending on the brand. This means you can use heat tools, but with intention and respect. • You can re-curl, smooth, or reshape • You can customize the style • You must use low heat only Heat-friendly fibers feel softer and more human-hair-like, but they do require more maintenance. They can relax, lose curl, or get fuzzy over time if overheated. Best for you if: You love styling flexibility, changing things up, and making a wig truly your own. Which fiber should you choose? Ask yourself these questions: • Do I want zero styling effort? • Am I someone who loves tools and experimenting? • Do I want this piece to last as long as possible? • Am I realistic about maintenance? If you want grab-and-go hair, regular synthetic is your soulmate. If you love flexibility and customization, heat-friendly fibers will make you very happy as long as you treat them kindly. Neither is better. They just serve different lifestyles. 💡 Bonus Tip That Changes Everything Here’s a tip. A real good one. The kind that takes a wig from “Is that a wig?” to “Wait… is that her real hair?!” Dry shampoo. 💕 A very light coating of dry shampoo helps dull that overly shiny finish that synthetic hair can have. Less shine equals less “wiggy.” More confidence. More chef’s kiss hair moments. You do not need anything fancy or expensive. My go-to is Not Your Mothers Clean Freak Unscented Dry Shampoo because: • It has no scent • It doesn’t leave heavy residue • It plays nice with synthetic fibers How to use it like a pro • Hold the can about 12 inches away • Use a very light mist That’s it. Do not go wild. We’re dulling shine, not frosting cupcakes. This tiny step can completely change the realism of your wig and is one of my favorite behind-the-chair secrets. Simple. Affordable. Game-changing.

Ten years ago, like many women, I got breast implants to feel like my pre-baby self again. I didn’t do much research—figured as long as they didn’t rupture, I was good. Wrong. There are hidden dangers doctors and surgeons aren’t telling you, or if they are, it’s not enough to make you think twice. I was an Army soldier—strong, competitive, and healthy. Never been sick or had surgery, so I thought, “What could go wrong?” In March 2013, I got the surgery. A month later, I was hospitalized with a random kidney infection. The doctors were baffled, and I chalked it up to too much beer—totally not true if you know me! But that’s the story I told myself. By month two, I was back to camping and hiking, but that weird kidney thing lingered in my mind. Fast forward to 2016. I hurt my leg while camping and figured it was just the old Army injuries—bursitis, nerve damage, the usual. But my health kept declining. Fibromyalgia, chronic fatigue—doctors couldn’t explain it. I tried everything, but nothing worked. Eventually, they said it was all in my head. That crushed me. Friends stopped calling, I struggled to work, and I withdrew, feeling like I was dying with no answers. By 2018, I gave up on doctors. I stopped working out, barely left the house, and lived in pain. I kept blaming my leg, but deep down, I knew something else was wrong. In 2019, I tried yoga and healthy eating again, but new symptoms popped up—food allergies, electrical shocks, ringing in my ears. My skin wasn’t purging toxins, and I even started showing MS-like symptoms. By 2020, I was setting limits just to function, but I still felt off. In 2021, it got worse. Breathing issues, brain fog and panic attacks—I thought I was dying. The allergist found nothing but a grass allergy and wanted to put me on acid reflux meds because she didn’t know what else to do. I wasn’t about to trade one issue for another, so I went full Paleo—gave up coffee and everything acidic. A year later, I felt better but still not right. Then, in March 2022, after I decided to go back to my regular foods and drinks, my body gave me the biggest wake-up call. I woke up in the middle of the night in anaphylactic shock—face swollen, unable to breathe. I was terrified. Doctors had no answers. I was convinced it was all the military vaccines, especially Anthrax. Then, I stumbled on Gulf War Illness and saw a mention of breast implants. Lightbulb moment. I remembered my cousin telling me about a TikTok she saw where a woman was sick from her implants and got better after having them removed. I ignored it at the time because, well, TikTok, but suddenly it all made sense. I looked up Breast Implant Illness, and there it was—everything I was going through. My implants were poisoning me. Once I realized this, I immediately scheduled a consultation for explant surgery, but it was three months away. Well, my body wasn’t going to wait. Within a week of that phone call, I went into another anaphylactic shock. I called my surgeon and said, “I don’t have three months left.” Thankfully, he agreed. He knew the minute he saw me—I was dying. Now, two years post-op, I’m alive again and I feel great! Minus that leg injury! My body is taking time to heal. The chemicals and metals wrecked my gut and body systems. That near-death experience changed everything. I lost faith in traditional doctors and meds, but I learned so much about natural healing. I study homeopathy, functional nutrition, and natural remedies. I’ve become a bit of a detective—I can look at hair and skin and know what’s going on with a person's health. I recognize that our healthcare system is broken, and people aren’t getting the help they need. It’s not just about breast implants anymore—this was just the catalyst! How Breast Implants Wreak Havoc: Let’s talk about leaching —it’s what happens when breast implants break down and start releasing their materials, like silicone, saline, or heavy metals, into your body over time. Sounds fun, right? Here’s how this mess goes down: When you get implants, your immune system sees them as foreign invaders. It immediately builds a protective barrier, known as scar tissue (or a capsule), around them. This is your body’s way of isolating the implant to keep it from causing too much damage. But over time, as the implants degrade, they begin releasing chemicals, silicone particles, and other toxins into your system. When this happens, your lymphatic system jumps into action, trying to pull these toxins out and transport them to your detox organs (like your liver and kidneys) for elimination. But as more toxins leach from the implants, the lymphatic system becomes overwhelmed. It dumps these toxins into your organs, which can’t keep up with the overload. The result? Your organs become clogged and dysfunctional . Your liver, for example, gets backed up and can’t break down and eliminate the toxins fast enough. This creates a vicious cycle where toxins build up in your body, leading to chronic inflammation and immune system dysfunction. If you smoke, drink alcohol, or eat processed foods loaded with seed oils, you're just pouring gasoline on the fire. These habits add more toxins, making it harder for your body to function properly. Now, not only are your implants leaching chemicals, but your lifestyle choices are contributing to the overload. It’s a recipe for disaster. That’s exactly what happened to me. My immune system was so overwhelmed, my digestive system just gave up. My body couldn’t figure out what was harmful anymore, so it stopped accepting food altogether. That’s why after I came off my "cancer patient" diet, my body freaked out! It was already working overtime to purge toxins, so when I reintroduced my regular food, it completely overloaded my system. I became malnourished and, honestly, a skeleton of my former self. This is what happens when your body can't keep up with purging toxins—it just starts shutting down. That’s why it’s so important to listen to your body, cut out the extra toxins, and recognize the warning signs before things spiral out of control. The Lyme Disease Confusion: My blood work also showed I had Lyme disease, but I didn’t treat it because I knew the symptoms were really from the chemicals in my implants. Turns out, the toxins from the implants can mimic Lyme disease in the body! One year after having my implants removed, I got another blood test and—shocker—no more Lyme disease. Proof that the implants were the real culprit all along. The Bigger Picture: Here’s what I’ve since learned: doctors use reference ranges when reading blood work—basically a scale of what’s considered “normal” based on averages across a large population. If your numbers fall within that range, they often dismiss any issues, even if you're barely scraping by. But here’s the problem: “normal” doesn’t mean optimal, and just because your results are in the range doesn’t mean you’re actually healthy. Doctors tend to treat the number, not the patient. That’s why so many women, myself included, are told everything looks fine when we’re far from it. I had no idea that my lab results, while technically "normal," were so close to dangerous levels. It’s wild to think that doctors overlook these nuances, especially when symptoms are screaming at us that something’s wrong. In the end, it all comes down to trusting yourself and listening to your body. We’re taught to rely on doctors and dismiss our symptoms if lab work comes back "fine," but as I’ve learned, those numbers don’t always tell the full story. If something feels off, don’t let anyone—doctor or not—convince you it’s all in your head. Dig deeper, ask questions, and be your own advocate. Whether it’s breast implants, chronic fatigue, or that nagging feeling that something’s just not right, don’t settle for “normal.” Your health is worth fighting for, and sometimes it takes more than a blood test to get the answers you need. And remember, the doctor works for you. Ask questions, challenge their answers—don’t just settle for what they say because they have medical training! And always seek a natural option first! What’s being prescribed to you is only covering the symptoms, which can cause more symptoms, leading to more meds and more health problems. Final Thoughts: Looking back, I can see now that the kidney infection was from the toxins leaching from my implants. But not one doctor ever asked if I had breast implants. Whenever a woman tells me she’s not feeling well, my first question is, “Do you have implants?” That should’ve been one of the first things I was asked. Sure, I didn’t write it down on my medical forms because, at the time, I didn’t think breast implants could cause health problems—it felt like my private business and irrelevant. But after rattling off all my symptoms, you’d think a doctor might ask, “Hey, any chance you have breast implants?” The truth is, not all doctors accept that Breast Implant Illness (BII) is real. That’s why I sought out a surgeon who actually gets it. He’s written award-winning papers on the dangers of implants, and he even talks women out of getting them. That’s a doctor who upholds his oath. He doesn’t just go along with the mainstream narrative; he listens, researches, and prioritizes his patients' health. It’s one of the many reasons I respect him so much. That was just a brief description of the symptoms I experienced with Breast Implant Illness (BII)—I had a laundry list of problems! Pretty much had all of these symptoms listed in the graphic! Many of them I brushed off as just part of the aging process. But now, knowing what I do, I’m horrified that breast implants are still being pushed as safe. I can’t stop advocating about the dangers. Women are being misled, and the FDA and surgeons are in bed together—it’s all about the money. If you’re on Facebook, I highly encourage you to check out the group that saved my life and the lives of my friends. Breast Implant Illness and Healing by Nicole. It’s been a game-changer. Also, if you can, watch the documentary Explant on Paramount and listen to the podcast Killer Boobies . All my research led me to health, and now I’m determined to share it and educate women. If it wasn’t for the women before me speaking out—despite doctors calling us crazy—I probably wouldn’t be here. And that makes me think of all the women who have died because their implants were killing them and no one realized it. This is why we have to keep talking about it. And as I wrap up the longest blog of my life, I hope you see why I’m doing what I’m doing. I’m changing my career with the hope of helping people recognize the pitfalls of our healthcare system and the unrealistic expectations placed on women. We deserve better than being dismissed, misled, and left in the dark about our health. This isn’t just about me—it’s about empowering others to take control of their health and challenge the system that’s failing us.   Can Chemicals in Breast Implants be the Source of Illness? Breast implants, heavy metals & autoimmune disorders: What should be in FDA warnings? | National Center for Health Research

Snacks. Snacks, more snacks! We all love them, right? Trust me, I’m not here to tell you to give them up—but I am here to say, let’s be a little more selective about what we grab. Those brands with seed oils? Yeah, let’s skip those. I know it’s tough; I’m right there with you, practicing what I preach. I wouldn’t be telling you to do anything I’m not doing myself! Now, I get it—your kids are seconds away from a meltdown, and reading labels feels like a full-time job. Believe me, I barely have the time either, but I do it anyway. Why? Because I don’t want to feed my family chemicals, and I know you don’t want that either! So here’s the deal—I’m in this with you. You can always text me with your snack questions, and I’ll guide you through it. My mission? To educate, support, and keep us all snack-happy and chemical-free. I can’t do it for you, but I’m here to be your rock. And hey, if it gets rough, we can totally cry about it together. 🥲 I’ve really fallen in love with Thrive Market—it’s a game-changer. It makes checking ingredients so easy, and the price point, along with the Thrive Cash you can earn, is unbeatable. Plus, it saves your sanity and a dreaded trip to the store. So, grab your favorite herbal tea, settle into your comfiest chair, and get your grocery shopping done from home! Just a quick tip—always read the labels! Even if one product from a brand is seed oil-free, that doesn’t mean they all are. Not sure what seed oils to watch out for? No worries—check out my other blog posts for all the info! Here are my go-to replacements for chips, crackers and bakery items. My kids know the deal: if they don’t like something, no problem! I’ll keep searching until we hit that sweet spot. It’s all about finding the right balance, one snack at a time! I’ve also started making baked goods like cupcakes and brownies using clean, seed oil-free ingredients. Having those treats around helps keep the peace—so my kids don’t end up hating my guts! We’re making healthier choices without sacrificing flavor or fun. Now, we can finally enjoy snacks without worrying about poisoning ourselves or our kids! Can I get a big Amen to that? 🙌 This has been quite the journey—and I’ve only just begun! But let me tell you, it’s worth every second. We all feel so much better in the Scheets house! Healthier snacks, happier vibes! Get 40% off your first shopping trip at Thrive Market!