Support for health & wellness

Vios ~ Plant Based Nutrition Review

There’s a new kid in town….
Vios Nutrition! Vios is Greek for LIFE ❤

I’m always looking to better my health and the health of my family so when I hear “Plant-based nutrition” (though we do eat meat) it always peeks my interest.  And then I hear the word “convenience”…well heck yeah, count me in (y)

THEN the real kicker—- “All Víos products contain quality certified organic ingredients, are gluten-free, non GMO and 100% vegan. There are no preservatives, nothing artificial, no fillers and no sugar added. Pure quality ingredients… the way nature intended.” so y’all know I was gonna check that out!

Vios Nutrition is a new, LOCAL (to me, NC) company and if I recall correctly they were just established in April, 2016 and reached $1 million in sales within their first year!!  WOW!

Víos currently only offers 2 products, PHYTE and Matrix.  With all the key words I look for in nutrition products I ordered “samples” of these products and anxiously awaited their arrival.

PHYTE is a phytonutrition greens supplement that contains a powerful proprietary blend of cereal grasses, spirulina, chlorella, alfalfa leaves, and other greens. This unique combination of greens provides essential vitamins, minerals and proteins, and promotes overall good health. PHYTE is rich in chlorophyll, which is vital for the synthesis and function of healthy oxygen-rich blood, boosting stamina and endurance. PHYTE also contains essential enzymes and fiber that aid in digestion and help maintain healthy pH balance.

It’s a concentrated super, whole food, grown without pesticides and harvested at the plants’ peak nutritional level.  There’s no added yeast, sugar, salt, egg, fats, flavors, gluten, dairy or preservatives making it a perfect fit for my family’s dietary needs (no beef, corn, dairy, eggs, gluten, sugar, wheat or yeast).

MATRIX is a complete, plant-based meal replacement shake with a balance of protein, complex carbohydrates, omega-3 fatty acids, natural vitamins, minerals, trace minerals, branched chain amino acids pre and probiotics, and high quality fiber. Matrix is whey-free, with no added sugar, salt, synthetic vitamins or minerals, fillers or preservatives. It is also dairy-free, gluten-free, non-GMO and is USDA Certified Organic.

Matrix’s protein blend promotes muscle strengthening and conditioning; its fiber and carb blend helps boost stamina, energy and endurance; pre- and probiotics promote digestive health and support the body’s immune system; and its revolutionary adaptogen mix helps the body’s resistance to stress, anxiety and fatigue. Matrix is only 140 calories and contains 21 grams of protein.

Ingredients list is long but ALL REAL INGREDIENTS!! The protein comes from a blend of pea powder, millet powder, quinoa powder and pumpkin seed powder.  The adaptogen (herbs) blend consists of ashwagandha root, maca root and schizandra berry (uh yea, I had to look that one up too, it’s a real thing) powders.  Fiber in the mix is from golden flax seed, apple pectin, psyllium and aloe vera herb powders.  Then there’s a list of pre & probiotics as well as enzymes but those are some words that you won’t understand unless you already know what they are so I’m not gonna go into listing them 😉  Matrix also offers extracts of  vanilla, luo han guo, licorice and stevia.  Again, this product contains NO added yeast, sugars, salt, egg, dairy, synthetic vitamins or minerals, fillers or preservatives.

In the days leading up to arrival, I took a look at the owners and staff, and the business opportunity in the form of investment options.  Just think, what if YOU had gotten in on the bottom level of Facebook or Whole Foods, where would you be today?  I don’t have a plethora of cash laying around and there are lots of opportunity to spend what little there is on much needed repairs to our house but I started thinking…. “I’ve tried a lot of “vegan” proteins that leave a LOT to be desired, IF the Matrix was something I and my children could drink and would actually enjoy then there’s other people who are going to get excited about this product.  I mean look at our booming health food industry and the circle of “alternative options” is getting bigger, people are becoming more interested in “organic” products and wanting a “better way”…what if this is it?  What if I could take this high risk opportunity in a new company and it got BIG? What if my minimal investment actually paid off?”  I’ve never considered myself a dreamer and I’ve never (EVA) been a risk taker but my mind has been spinning with excitement, anticipation and what if’s!

THEN IT CAME!! My products arrived and I joyfully….sat them aside!  What was I waiting for?  I’d done all the research, I knew the products were good for me, all the anxious, giddy, excitement I had waiting (& studying) for them to get here and then I was afraid lol (yep that’s me, crazy like a fox).  BUT TODAY I BIT THE BULLET, I DID IT!

The PHYTE is your typical “greens” type powder, a dark, rich green that smells like…well, honestly, smells like grass haha (what else would you expect).  It contains barley grass, wheat grass, alphalfa leaf, sprouted barley, spirulina, chlorella, spinach leaf, nettle leaf and dandelion leaf with apple pectin, brown rice bran, beet juice powder and licorice root.  I have NEVER had a greens powder that I could drink in plain water so I did NOT attempt to do so this time either (though I may try it again just to see).  I added 1 c coconut water, 1 organic apple and juice of a 1/4 lemon with the greens pack and got it down with no problem!  Now, I ain’t gonna lie, I wasn’t as excited at the idea of trying the Phyte as I was the Matrix….I mean greens is greens am I right?  It looked rather disgusting but truly it didn’t taste bad at all.  I noticed almost immediately that I “felt” good, I felt healthy, I felt like I had gotten adequate “green” into my dietary which offered me a boost of “energy”.  I noticed I was being silly with my little, not my usual sarcasm but unbeknownst to me silly on her 9yo level haha.  Only downfall was that just including 2g protein I was still hungry.

Approximately 30-45 minutes later upon opening the Matrix I thought if it tastes half as good as it smells we have definitely picked a winner here.  Other vegan proteins I’ve had no matter what I added I couldn’t make it taste good enough to finish (bleeeeck) but I actually tasted this one just mixed with plain, unsweetened almond milk and it was “ok”, I mean I could’ve gotten it down and probably even finished it but wouldn’t have “enjoyed it”.  Like I said, OK, it had some what of a “dirt” taste BUTTTT once I added 6 cubes of ice and JUST a tsp of natural peanut butter….OHHH MYYY WORD!  I loved it!  Literally, it smelled like birthday cake (now my Dr. Axe whey protein smells like birthday cake and I love the taste but my son can’t have it because of the dairy), it didn’t have the “vanilla” taste I expected and there was no nasty aftertaste.  As a matter of fact the aftertaste was somewhat of a “sweetness” in my mouth 😀  Not only was it satisfying to my tastebuds but it was also pleasingly satiety (I never can use that word right)satisfying.  Didn’t make me feel FULL but satisfied…like I could’ve added another ounce or two with a tad more peanut butter and woulda been too much but just several more swigs woulda been good.

And added bonus which some will consider a TMI (but if you’ve stuck w/ me for long you know I’m all about sharing too much information haha) but within 30 mins (heck maybe less, because if was BEFORE this paragraph) I had my second BM today 🙂  (If y’all know my story, I used to go WEEKS and not have one but once I started watching what I ate and supplemented correctly I’m regular…but not regular like a “healthy body” should be.  Every time you eat, you should poop!  I’m typically 1-2x/day but it’s just now noon time and I’ve been 2x so whoop whoop)

I could’ve added the PHYTE and the MATRIX together rather than having two separate drinks but I wanted to be sure I tasted them individually

Bottom line, I will order MORE!
Not sure yet about the investment but it’s now something I’ve become MORE interested in since trying the products.  Just have to figure that out pretty quickly as that option is only available 6 more days (yikes)

OH…one more thing about the company…
“A key aspect of living The Víos Life is to help improve the communities where we live and serve, and to assist those who are less fortunate in the developing world. We are proud to partner with Hydrating Humanity, a faith-based non-profit humanitarian organization providing clean, safe water, hygiene training and hope for people in developing nations.

Each year, inadequate access to safe drinking water and improper sanitation cause an estimated 1.9 million deaths in developing countries, mostly among young children. Hydrating Humanity’s core purpose is to help connect resources to needs in developing nations throughout the world. It does this by first recognizing the strengths a particular community has, then partnering with that community to empower the people for a change, at a local level, that is sustainable long after Hydrating Humanity has left.

Víos is committed to supporting Hydrating Humanity’s critical mission. Each time a Brand Partner joins the Víos revolution, we provide six months of clean drinking water and hygiene training to a person in a developing nation, helping the organization to spread hope throughout the world.”

I ❤ ❤ ❤ working with a company that GIVES BACK!!


*Disclaimer – This review was written by hotsparkmama with no outside influence or any compensation from this company or their representatives.  I tried a new product that I enjoyed and wanted to share with others.  I will however, be looking into the investment opportunity with this new company, Vios Nutrition.

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Shhh…it’s my secret

Actually it’s not much of a secret when everyone can SEE!

Y’all know I lost a total of 50 lbs three years ago…I went from a size 16/1X dress to a size 6 AND my health drastically improved! I give God all the glory and thank Him for literally dropping the simple steps into my lap!

It started with EZ changes like dropping “all things white” from my diet (sugar, breads and limited starches), consuming half my body weight in ounces of water and following the AdvoCare 24 Day Challenge supplemental program.

Over a 6-7 month period I ate more food than should be normal HaHa (every 3 hours) and focused on clean meats, fresh (steamed mostly) veggies and organic fruits. I cut out all Starbucks frappucinos and limited my dessert treats to special occasions.

I didn’t deprive myself if I WANTED something I HAD it

Over time I began to realize I had once again become addicted to sugar! It creeped in slowly at first. Birthday cake at parties, dessert from the Sunday lunch buffet then added froyo on Wednesday nights before church and frappucinos couple times a week (once pumpkin spice RE-entered the lineup)…

Just before Halloween rolled around my 9yo started selling candy ($.25/) to help raise money for her babies in the Philippines and once all the children at school started noticing her “income”, well let’s just say they all found a “reason” and it got outta hand! Of course Halloween came & went and we couldn’t give the stuff away.

I’m a human trash compactor…I do not like to throw stuff away and tho I limited the intake of my family members (due to the plethora of allergies) I took it upon myself to get rid of it 🙄

Ya know what happened then… Thanksgiving!!!
T-day is the one time of year my husband insists I fix a “normal, traditional” meal “because we have non-allergen family coming over and we will feed them stuff they’ll enjoy”. Though I do understand his desire to feed his family (once a year) with their favorite dishes, this past year NOBODY CAME!!! The 6 from his family nor the 10 from mine…I cooked a full meal complete with multiple desserts for the entire crew.. and just US 7 ate!! And I ate and I ate and I ate… Christmas the following month, same shenanigans, family dropped like flies!

I knew 2017 had to include CHANGE! I had once again found things getting outta hand. I purchased size 10 jeans around Christmas that were uncomfortably tight. My sleep patterns were OFF! I found it difficult to be my usual early (420am) riser, go all day, happy-go-lucky self. I had aches and pains that had once become null and void AND the heartburn is now back!!

Here we are today… I turned 47 this past week and I’m up 25 lbs!!

Listen y’all I’m just keeping it real! I ain’t gonna lie, as a health coach that’s helping others break bad habits, lose weight and improve health, it’s very disheartening to have lost my own mojo! And another joyful side effect of finding myself in this start of an unhealthy predicament is that my husband doesn’t get his mojo either (*wink wink)
<—–THIS is what caused me to stop and take note of the situation.

You see, I’ve been here, this is where it all started 4 years ago and it’s really easy to let it keep going in the direction I’m headed but do I really wanna wake up one day and find myself in that position? Back over 200lbs, neglecting my mate due to physical insecurities, being uncomfortable in my own skin with a multitude of health issues that could potentially end my life (**side bar–I do not currently have any health issues to speak of per-say and what little things (like allergies, colds, headaches and heartburn) do pop up I’m able to treat/alleviate with essential oils) and so exhausted that I can’t bear another conversation about what elementary drama my 3rd grader has at school (bless her heart, life’s tough for a 9yo lol)

Yep, this is the year!
Now is the time to practice what I preach and once again put my foot down on the head of this monster!
I’ve won this battle once and I’m ready to wage war and “go home with the W” for the last time!

I have my plan in place (in my head not yet on paper…that’s pretty scary haha).
I’m starting with another AdvoCare 24DC (eliminating dairy, gluten & sugar), I will implement clean eating using the principles of THM (Trim Healthy Mama, still eating but separating fats & carbs), I will exercise by walking 1-2 miles 3-4/week (depending on weather) and incorporating 30 Days to Shred in between (or some other DVD as I no longer have a Zumba instructor and do not see the need for a gym membership) and I will use my essential oils to boost immunity, curb cravings and fight all the “mental” junk that can go along with detox!!

I predict within the next 60 days I WILL look and feel like the person I love to be physically. Here’s a real “kick-in-the-butt” key, I will also be growing Spiritually as I have neglected my Lord as of late as well. I haven’t been starting my days abiding with my saviour and I know the time I spend studying his word and meditating on scripture are the most important BREAD in my diet!

Would you care to join me on my journey to optimal health reboot? Do you need a good starting point or a jumpstart? I’m always happy to help and having partners in crime (lol) will help keep us ALL motivated, encouraging each other to push through, ensuring one another “this too shall pass” and rejoicing in each other’s success while praying for any bumps we may encounter along the way ❤

Are you in?


**DISCLAIMER – The products and statements made about specific products on hotsparkmama have not been evaluated by the US FDA and are not intended to diagnose, treat, cure or prevent disease.  All information provided here unto is for informational purposes only based on known and/or personal experiences. It is not intended to substitute for advice from your healthcare provider.

The information and research stated here has been of my own accord through countless hours spent in training, nutritional classes, biblical health coaching and information gleaned from various books and other sources.  All research and information was gathered independently of Charity Baptist Church, AdvoCare and Essential Oils and is for informational purposes only.  I am NOT a Nutritionist, Dietitian or bible scholar, I am simply a MOM trying to teach my children to serve a mighty sovereign God, take care of their bodies NOW so they won’t have to worry later and that there are alternative options in doing so.  I am a certified FNS (Fitness Nutrition Specialist), Weight Loss Specialist, with a diploma in Personal Nutrition using essential oils while studying to become a Biblical Health Coach and receiving my diploma in Advanced Nutrition (whew, that was a mouthful) ❤ .

**I am an Independent Distributor of AdvoCare nutritional supplements and when purchasing through my website I will receive a commission.  I’d love to talk to you about how you can save 20-40% off retail prices 🙂
**I am an Independent Distributor of essential oils and when purchasing through my website I will receive a commission.  I’d love to be your guide through the journey of good health, let me tell you how to save 25%-55% on all your essential oil purchases ❤



Honey–the kind ya eat not the one you live with

I have always known that honey is good for us!  I don’t mean the kind ya buy in the plastic bear containers but the REAL (raw, pure, natural) kind!  Everybody knows what honey IS right?  A sweet, sticky, yellowish-brown thick liquid made by bees from nectar collected from flowers.  Yes, it’s also an excellent example of something or term of endearment, but for this post let’s talk about the sticky sweet kind not the one that melts my heart 😀

My pastor even had a sermon on HONEY several years ago while doing a study on nutrition.  There are actually 61 direct references to honey in the bible with the first time being in the very beginning where it’s considered “the best”, an honored gift.
Genesis 43:11  And their father Israel said unto them, If it must be so now, do this; take of the best fruits in the land in your vessels, and carry down the man a present, a little balm, and a little honey, spices, and myrrh, nuts, and almonds:

In Judges the question is asked “…What is sweeter than honey?”
To me that says USE HONEY AS A SWEETENER!  In fact, until sugar became widely available in the sixteenth century, honey was the world’s principal sweetener!

In bible days honey was a symbol of good health!  1 Samuel 14:27 But Jonathan heard not when his father charged the people with the oath: wherefore he put forth the end of the rod that was in his hand, and dipped it in an honeycomb, and put his hand to his mouth; and his eyes were enlightened.

Proverbs tell us it is good— 24:13 My son, eat thou honey, because it is good; and the honeycomb, which is sweet to thy taste:

In Matthew, John the Baptist SURVIVED on honey, that tells me it’s a great staple for every home! Matt 3:4 And the same John had his raiment of camel’s hair, and a leathern girdle about his loins; and his meat was locusts and wild honey.  NOW, I’m not telling you to go eat bugs but it wouldn’t hurt ya 😉

Used as an alternative to sugar, honey is a sweet, dense, flavorful food that can vary widely in taste and color, depending on what the bees are eating. Most grocers sell it, since it is a very popular food around the world but please be sure the ONLY ingredient is HONEY.

We have this little hole in the wall restaurant near by that’s been around for as long as I can remember and they have FAMILY STYLE DINING.  You do not order from a menu they just bring you a little bit of everything being cooked that night and you can get all the refills you can eat.  We don’t do bread in our home but they had these huge “cathead” biscuits that were buttery golden and crunchy around the edges…calling my name!  I asked did they have honey…they brought me the plastic bear and first thing I noticed was the bear’s “sign” said “Natural syrup flavored with honey”. Hmmmm… I flipped it over and do you know what the #1 ingredient was?? HFCS!  That’s high fructose corn syrup for those wondering what it stands for.

We’re all familiar with it but do you know what it is?  a sweetener made from corn starch that has been processed by glucose isomerase to convert some of its glucose into fructose (wide-eyes HUH?).  As a sweetener it’s chemically compared to granular table sugar but manufacturally it’s is easier to handle and more cost-effective therefore its in just about everything!  It has been suggested that this sweetener should be a concern in the overwhelming epidemic of obesity and diabetes in our society.  Bottom line, IT’S NOT NATURAL and causes major metabolic disorders!  Even when used in moderation it is a major cause of heart disease, obesity, cancer, dementia, liver failure, and tooth decay!

But I digress….
#2 ingredient was CORN SYRUP!
Hey, wait a minute….we’re talking about the little bear HONEY right?

#3 ingredient was HONEY (being the last ingredient meaning it contains less of this than the first two ingredients) fake honey

When making the decision for my family to remove added sugars from our diet, I decided that honey would remain in our diets for so many reasons!!

Y’all know I love THM (Trim Healthy Mama) and honey isn’t an approved sweetener…I take a little issue with this BUT as I’ve said so many times before we need to figure out what works best for our own bodies/families and not remove or add food groups because it worked for someone else (y)

Most of the honey consumed today is highly processed honey that’s been heated and filtered since it was gathered from the hive. Unlike processed honey, raw honey does not get robbed of its incredible nutritional value and health powers. It can help with everything from low energy to sleep problems to seasonal allergies. Switching to raw honey may even help weight-loss efforts when compared to diets containing sugar or high fructose corn syrup.

I believe honey CAN be good for weight management!
A San Diego State University study found that replacing sugar with honey can actually help prevent packing on extra pounds and also lower blood sugar.  Another study from the University of Wyoming found that raw honey can activate hormones that suppress the appetite.  Raw honey increases insulin and decreases hyperglycemia (whoop whoop bonus that’s good for diabetics)

I find when adding honey to my breakfast it offers an early boost of energy.
It provides an easily absorbed supply of energy in the form of liver glycogen, making it ideal for energetic morning starts and as a pre- and post-exercise energy source. 

I’m sure you’ve heard it said before that “local” honey can alleviate allergy symptoms.
Raw honey contains bee pollen, which is known to ward off infections, provide natural allergy relief and boost overall immunity.  The bees in your neighborhood go from flower to flower collecting pollen that causes you to suffer, but when a you consume local raw honey, you also consume that same offending local pollen. After some time, an allergy sufferer may become less sensitive to this pollen that previously caused problems and experience less seasonal allergy symptoms

I know so many people who are looking for a perfect antioxidant in supplement form but I suggest using honey.
Studies have shown that a daily dose of raw honey raises levels of health-promoting antioxidants in the body. Antioxidants help block free radicals in the body that cause disease. It also boosts the immune system, acting as a preventative against any number of debilitating diseases. Honey contains polyphenols, which are powerful antioxidants that have been shown to reduce the risk of heart disease and cancer.

We use honey (specifically Manuka) on skin issues that we can’t seem to clear up any other way. With all it’s antibacterial benefits why would you NOT use honey as a skin healing tool?

If my children complain of a scratchy throat the first thing I reach for is the honey (and I always add a drop of Lemon essential oil for “cleansing”) for soothing.  And I know you’ve seen OTC cough syrups “with honey”, you don’t need that, scientific evidence shows that a single dose of honey can reduce mucus secretion and coughs.

Looking for a natural way to clean your face or help your acne riddled teen?  Make a face wash with honey.  Yes, it’s sticky but once wiped clean your face will feel so soft and smooth.  It makes a great exfoliator! Use honey on dry winter skin by adding two cups of honey to a bath, soak for 15 minutes, then add one cup of baking soda for the final 15 minutes (I ain’t gonna lie, this one can be pricey so only recommend this one if you truly have a NEED).

Raw honey has been known to promote restorative sleep by increasing melatonin.
Has anti-inflammatory agents that can treat respiratory conditions such as asthma.
It can help improve urinary tract infections due to its antibacterial properties.
Raw honey is full of natural prebiotics which promote the growth of good bacteria in the intestine.

I mean really y’all, the list is seriously endless, do some research on the plethora of benefits this God given tool offers ❤

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Ummm—how’s your poo?



This is a post about POOP…or rather lack there of :/

Have you ever stopped to think about the fact that what goes IN must come OUT?

As a child I can remember my mom would fuss at me about not clearing my bowels as if it was by choice and she instilled the fear of cancer in me through my potty habits.  As a young adult I struggled with bowel movements and considered myself lucky if I went once a week.  And lemme tell ya, when it happened, it was quite an ordeal.  And you know it always hit me at the most convenient times, such as riding down the highway, standing in line at the grocery store, or just as my dinner was being served at the restaurant…cramps, cold sweats, nausea, the works!  And then there was the blowout which I will not gag you with the details but it was pleasant (NOT)!!

Wanna know the real exciting part?  Everyone who knew me knew this about me!!

This blowout scenario followed me into adulthood!

After I changed my diet and supplemented appropriately things changed DRASTICALLY (praise the Lord)!  I ain’t gonna lie, it didn’t happen overnight.  As a matter of fact I started easing into this life of good health very slowly, mainly because I didn’t know what I was doing.  I already thought that because I fixed my family’s food at home that I was feeding them healthy, never considering the fact that if it came from a box in the freezer (or cabinet) it was highly processed and potentially toxic!

I attribute following the AdvoCare 24 Day Challenge program for helping me get the jumpstart I needed!  I started with a 10 day herbal cleanse followed by 14 days of one meal replacement shake/day and a series of pre-chosen supplements.  It was by far the easiest thing in the world to do!  I was given a “basic” do’s/don’ts list of what to eat and I just followed along, added in a little exercise and a lot of water (and a couple of their companion products called Catalyst and ThermoPlus)!!  My personal goal was to FEEL BETTER but I really wanted to lose about 20 lbs (I actually verbally asked my husband, “If I lose 50 lbs will you take me on a trip and shopping?” and my eldest quickly whispered, “Mom, that would be my size”.  Luckily he’s hard of hearing so I got to change it to a more realistic number) 😀 **I actually did lose 50 lbs but that’s not what we’re discussing here!

What makes us poop?
Eating food provides us with the energy and nutrients we need. Leftover fiber and undigested material, and waste products from the body, are then eliminated as poop.  Therefore poop, in simplest terms, is the body’s natural way of expelling waste and toxins that it doesn’t need once it’s absorbed all of the usable nutrients from  food.

The process of digestion- eating a food, the food traveling through your stomach and intestines and down to your colon, and then you pooping the digested waste from the food out- involves many aspects of your body including enzymes, hormones, blood flow, and more. So when just one of the involved organs or systems is off, your digestion really suffers- and that shows up in your poop of course!

What causes constipation?
Constipation is defined as having difficulty emptying the bowels, usually associated with hardened feces. In other words it causes slower than normal movement of food waste (poop) through the digestive tract.  It is usually caused from a combination of different factors, including those related to your diet, level of movement, and also your stress levels. The most common causes include eating a low fiber diet, being dehydrated from not drinking enough water, and having unusual amounts of emotional stress.

When constipation occurs, several things often take place within the GI tract: there is slowed movement of stool passing through the colon or not enough stool is being formed, there is delayed emptying of the colon from the pelvis, or a combination of both.

What do you do about constipation?
Personally I start by checking my diet…
#1  What have I added/removed or changed?
Typically it’s more about what I’ve added (like sugar) than it is what I’ve removed (unless I find my vegetables have been lacking)

#2  I increase water consumption
Normal consumption for me is 90-120 oz in a day but if I’m on the lower end of the scale too often I obviously need/try to bump it up (y)

#3  I swap out breakfast/snacks with smoothies (full of spinach and fruits!)
Leafy green vegetables and fruits (& beans) are the best sources of soluble and insoluble fiber which will increase your ability to properly poop.  All leafy greens, cruciferous vegetables like broccoli and cabbage (yes, I have put broccoli in there before), berries, apples, chia seeds, flax seeds, and dates (for a sweetener if needed)

#4  I MOVE!!!
I’m not talking about spending an hour in the gym as much as just getting up, down and all around more.  Movement helps to stimulate your bowels so take a longer walk (HAVE I even walked lately)!  Break out some jumping jacks (or if you have a rebounder that’s perfect) or an old cardio DVD.

#5  Up my magnesium and probiotic supplements
I regularly take magnesium at night before I go to bed because I find that not only does it help me sleep but also helps keep my pipes clean.  I will increase that magnesium at night to help soften whatever is bound up in there (but not too drastically as too much magnesium will give you more than you bargained for in the poop department).

I’ve also taken a probiotic every morning before breakfast for the last several years.  Probiotics are not promoted to help your bowels but it only makes good sense that when the gut flora is good the poop flow is better right?! HaHa (yes even eating some plain grass-fed yogurt will help to increase your probiotic intake)


According to The Bristol Stool Scale, the seven types of stool are:

  • Type 1: Separate hard lumps, like nuts (hard to pass)Bristol stool chart, Poop chart
  • Type 2: Sausage-shaped, but lumpy
  • Type 3: Like a sausage but with cracks on its surface
  • Type 4: Like a sausage or snake, smooth and soft
  • Type 5: Soft blobs with clear cut edges (passed easily)
  • Type 6: Fluffy pieces with ragged edges, a mushy stool
  • Type 7: Watery, no solid pieces, entirely liquid

Types 1–2: indicate constipation

Types 3-5: considered to be ideal (especially 4), normal poops

Type 6-7: considered abnormal and indicate diarrhea

Sorry we had to get so down and dirty with it today but I’ve had a couple days of struggle and know I cannot be the only one that deals with this occasional issue 😉
Whatever you do—-DO NOT take laxatives!  Laxatives might temporarily help relieve constipation but they way too often overused and cause many side effects that you may not even realize until way down the road :/

Laxatives work by causing the muscles of the GI tract to contract, increasing water absorption or bulking stool so it can move quickly through the colon. The problem is that this often interferes with the renin-aldosterone part of the digestive system, causes abnormal loss of fluid and ultimately weakens muscles needed for bowel movements. The body rebounds after taking laxatives by holding on to all of the available water it can get, which will cause bloating due to water retention.

Other known health problems associated with laxatives can include:
Dehydration (fluid loss), the inability to produce enough digestive enzymes, dizziness and light-headedness, damage to the colon and digestive organs, alternating diarrhea and constipation as well as something more serious like complications with your cardiovascular systems.

Just trust me on this one and stick to the natural remedies!  If you feel that your diet is offering you no relief, I’m happy to talk to you about implementing essential oils for this issue to reach faster results (oils work BEST in conjunction with a clean diet) 😉


**DISCLAIMER – The products and statements made about specific products on hotsparkmama have not been evaluated by the US FDA and are not intended to diagnose, treat, cure or prevent disease.  All information provided here unto is for informational purposes only, based on known and/or personal experiences. It is not intended to substitute for advice from your healthcare provider.

The information and research stated here has been of my own accord through countless hours spent in training, nutritional classes, biblical health coaching and information gleaned from various books and other sources.  All research and information was gathered independently of Charity Baptist Church, AdvoCare and Essential Oils and is for informational purposes only.  I am NOT a Nutritionist, Dietitian or bible scholar, I am simply a MOM trying to teach my children to serve a mighty sovereign God, take care of their bodies NOW so they won’t have to worry later and that there are alternative options in doing so.  I am a certified FNS (Fitness Nutrition Specialist), Weight Loss Specialist, with a diploma in Personal Nutrition using essential oils while studying to become a Biblical Health Coach and receiving my diploma in Advanced Nutrition (whew, that was a mouthful) ❤ .

**I am an Independent Distributor of AdvoCare nutritional supplements and when purchasing through my website I will receive a commission.  I’d love to talk to you about how you can save 20-40% off retail prices 🙂   **I am an Independent Distributor of essential oils and when purchasing through my website I will receive a commission.  I’d love to be your guide through the journey of good health, let me tell you how to save 25% on all your essential oil purchases ❤



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Must haves

As much as I LOVE to make everything from scratch I sometimes just can not get it done! Between ball schedules, multiple home-based businesses and simply maintaining a happy home and healthy family just takes precedence over preparation No matter how much I wish, (i wish, i wish) I was Super Woman or Mega Mom I’m only human (sigh—there I’ve admitted it).

I feel like over the last year I have pretty much given up with the family member who needs my allergen-free expertise (lol) most. My teenage son is the one who struggles with the endless list of food allergies while my 9yo just deals with the gluten/dairy foods. As a teenager he has way too much freedom! I pack him a lunch everyday and probably 7 out of 10 times he doesn’t return his lunch box (which is an indication he didn’t eat it) or he returns with his entrée, just having eaten the snacks. I don’t know what he eats or how he pays for it because I do NOT give him lunch money (unless for some reason they’re having the one thing he loves most or I need to shop HaHa). I know he has a habit of hanging out at the local Sheetz gas station (big eye roll) and he manages to eat out with friends quite a bit on the weekends (again, no idea HOW) and then there are those away games. They take my child to McDonalds or Taco Bell before their ballgames!!! (Yes, insert ANGRY face)

I had to cave in and be sure that my cabinets always have “snacks” because neither of my children (nor husband) will go to the fridge and/or fix anything. It’s all about convenience with these people. I keep fruits on hand at all times and there are always cut up veggies readily available but for some reason they feel it’s good exercise to unwrap prepacked foods (eye roll).

A few items that I feel have literally saved my life—well, at least my sanity 😉

Nick’s Sticks
100% Grassfed beef and free-range turkey jerky. These are a great protein source and there are several flavors to choose from. I don’t know what I would’ve done without having these handy-dandy snacks on hand. It’s great for quick grab-n-go! Kids can grab on the way out or when they’re working on the farm being pre-packaged they can just stick it in their pockets to carry along. They are not cheap but sometimes run a % off sale and they offer discounts on bulk orders. (If you’re interested and live local to me let me know and we can go in on larger orders to save $$)

Kid Clif Z Bars
Organic snack bars and fruit ropes. Now let me preface by saying these little babies ARE “sugar” (and may have gluten) but you know as well as I do that sometimes we just “need” something sweet. Non-GMO, no artificial flavors and NO HFCS.

Van’s Cereals
Gluten-free, dairy-free, corn-free, egg-free, no artificial flavors or colors and surprisingly delicious. My kids like the Cinnamon and the Honey flavors. This small box (11oz) of cereal will run you about $4 a pop however we save cereal for Sunday mornings only (and occasionally a snack).

Bob’s Red Mill Oats
Seriously!! This is one (healthy) food my son will COOK himself. Oats are naturally gluten-free but due to cross-contamination if you’re a Celiac you definitely want to opt for spending a little more and get the GLUTEN-FREE version.  Typically runs less than $4

Organic Coconut Oil (solid and liquid/fractionated)
WOW! This has changed so many aspects of my life…for real! It’s versatile enough to use in cooking as butter for baking, “frying”, as a hair conditioner, skin moisturizer, make-up remover and as a carrier to mix with essential oils. I try to remember to Oil-pull 1-2x a week but I ain’t gonna lie, if I don’t have a toothache or mouth sore I tend to not think about it. My kids have even come to realize they can relieve these type issues with as little as a 3 minute swish (adding essential oils that meet their particular needs).  Average cost of approximately $20

Rice Milk
I prefer to use homemade almond milk but that takes time that sometimes I do not have. Usually when I see it starting to get low I’ll go ahead and soak my almonds but the whole straining (& pulp drying) process is the time consuming part. If I haven’t been watching the milk levels I realize when it’s already gone that HELLO it’s already gone therefore we have to have a back up. Most store bought almond milks have carcinogens in it and I’m NOT putting known cancer growing products into these precious bodies.
Rice milk is made by blending milled rice and water. It is a naturally sweeter tasting milk due to the higher carbohydrate content however it very low in nutrient values :/

Essential Oil Diffuser
As an essential oils guru (according to friends/family haha) I use my oils daily, topically and often! Night time is no different! I wanna sleep and don’t wanna set an alarm to wake up for applying lol so I diffuse in order to still get the benefits of my oils without the thought of where/when to apply. Using an essential oil diffuser has allowed me the best of both worlds.  I have multiple different diffusers but hands down this one is my favorite, it runs 4-8 hours, provides a light while offering the perfect scents of essential oils while I’m inhaling beneficial health properties.  Learn more about diffusers with this video 🙂 (no it’s not ME but it sooo could be lol)

Fit Bit
Over the last few years I’ve completely changed my view of exercise. I used to thing “Nah, no need” then that turned to “Hit it, hit it hard” but now I believe in trusting your body’s instincts, focusing less on intensity and more on just moving. A great way to do that is to track your steps. Aiming to get 8,000 plus steps a day is a good goal to reach for. Having a high functioning watch to track this makes it fun and attainable. I prefer a Fitbit Charge and wear it night AND day because not only does it track my steps but it also tracks my sleep patterns.  (As I’ve said before YES, you get to count sex and walking to the mailbox or through the grocery store as exercise HaHa but I also want your heart rate going up for a good 20 mins/day at least 3 days/week)

Next, I’m going to get me a natural (non-synthetic) dry brush!
The lymphatic system is one of the most critical systems of the body and yet we know little about it. However, more and more information is coming out about the importance of our lymphatic system and moving it to create better health.

Given that the lymphatic system has no central pump, we are required to move our fluid through exercise, sweating, massage and any form of movement. Every contraction in your body moves the lymphatic system. If you want to increase your lymphatic flow and get a better glow I’m told to try using a dry brush. Small circular motions on your extremities moving towards your heart is all it takes. Plus it feels like a mini massage and costs less than $10.

This concept of dry brushing recently came about when I was conversing with my Integrative facility about my 9yo having some “soreness/knot” in one of her breasts. (We’ve been using a blend of Frankincense and Protective Blend) Ok, so I realize she’s a girl and that girls start maturing/menstruating at different ages but she’s 9, she cannot be growing breasts yet…can she? It only seems smart that we should start thinking about her lymphatic system

What “healthy” items do you keep on hand and/or just can’t live without?

Have you ever shopped for your speciality and/or allergen-free items online?   It can be expensive when adding shipping costs from several different sites (and somewhat confusing)  I find most of my items at Vitacost.  By shopping through this link you and I BOTH will get $10 off our next $30 purchase!!

I have found even MORE specialty items at Thrive Market.  By shopping through this link each of you will get 15% off and I’ll earn $25 in Thrive Cash when you become a paying member.  Yep you guessed it, the downfall here is that you have to pay a yearly fee for membership (and I ain’t gonna lie, I’m not sure that it’s entirely worth it as I don’t seem to shop here as often as Vitacost)

Now, finally but certainly not least—-who doesn’t yet know the benefits of essential oils and thinks they’re ready to learn??  I would be happy to set a FaceBook event to teach you and your friends/family the basics of oils (what they are, where they come from, how they work).  Know what they are and ready to start earning your own for free?  Then it’s time to jump on board, join & save!  I’ll be sure to add you to our private community to help answer all your oil questions and walk along side you on this journey ❤


**DISCLAIMER – The products and statements made about specific products on hotsparkmama have not been evaluated by the US FDA and are not intended to diagnose, treat, cure or prevent disease.  All information provided here unto is for informational purposes only based on known and/or personal experiences. It is not intended to substitute for advice from your healthcare provider.

The information and research stated here has been of my own accord through countless hours spent in training, nutritional classes, biblical health coaching and information gleaned from various books and other sources.  All research and information was gathered independently of Charity Baptist Church, AdvoCare and Essential Oils and is for informational purposes only.  I am NOT a Nutritionist, Dietitian or bible scholar, I am simply a MOM trying to teach my children to serve a mighty sovereign God, take care of their bodies NOW so they won’t have to worry later and that there are alternative options in doing so.  I am a certified FNS (Fitness Nutrition Specialist), Weight Loss Specialist, with a diploma in Personal Nutrition using essential oils while studying to become a Biblical Health Coach and receiving my diploma in Advanced Nutrition (whew, that was a mouthful) ❤ .


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I love daily Facebook “memories” but quite frankly, it does sorta freak me out!  I mean does it kinda make ya go Hmmmm…

My memory popped up the other day and as usual I like to scroll back through to see how my life may (or may not) have changed…  I am proud to share that particular memory with you as I feel my family’s health has improved drastically over the years because of not only how we eat but how we treat 💕

Y’all know my AdvoCare testimony but now I’m on a new path to great health (in addition to Advo)

I am in FULL agreement that a WHOLE FOODS diet is the best way to optimal health!!

Shopping around the parameter of the store and staying away from the aisles is a great tip to keep in mind. The aisles are full of processed, preservatives, trans fats, and tons of sugar. That stuff is killing us…LITERALLY and causing our nation to become obsese! I also KNOW that even doing so, there will still be nutritional gaps that need to be filled w/ supplements. I’m not shy about telling y’all when I started AdvoCare it was more about vanity than health and nutrition! It is true I was concerned about my health after having a mini-stroke but even that didn’t put me on the right path. Yes, I wanted to FEEL better! I was tired of having daily heartburn and migraines…

But truth be told, I wanted to look good to my husband! I wanted to see a picture of myself and not cringe over “the way that I’d become”. AdvoCare helped me to jumpstart my weight loss as well as dramatically improve my health. But there was still the issue of my family’s health. Though I was feeding them “better”, they didn’t always eat what I prepared. You know my lil’ Princess was sick A L-O-T for what seemed like several years! And yes, she’s always taken a children’s multi-vitamin (which after I finally taught myself to read labels I discovered was full of preservatives, artificial colors/flavors and full of sugar). I hated knowing going to the doctor would mean antibiotics EVEN when there was no infection (“We’ll give her this just in case”), that my friends is why antibiotics DON’T work when our children DO NEED IT.

Once it finally hit me (like a brick) that the enthusiast’s TIC disorder/TS was in all actuality a “gut-brain” issue I started looking into what he should or rather should not be consuming. One of the big “triggers”…ANTIHISTAMINE. He’d been suffering w/ allergies something awful and I’d just recently started giving him an OTC allergy medication. So what could I give him? Once I started STUDYING (and I’m talking on my own, NOT for my nutrition certification class), reading everything I could get my hands on and talking to anybody I found that was dealing w/ the same type situations, I began to realize there are a LOT of people looking to CURE their families in a non-pharmaceutical way. I’d already hit up Pinterest on numerous, numerous occasion for “natural remedies” to headaches, back pain or pms   This is when I started to consider essential oils. It was w/in a matter of days that a FB friend (who’s posts NEVER show up on my feed) posted information regarding “an oils class”…hello God, I hear ya knocking!!

Essential oils provide something for you that cannot be found anywhere else. They are pure botanical extracts. I’ve heard it asked, “Why can’t I just eat a lemon or squeeze it’s juices into my water, why do I need the “oil”?” (Shhhh…it was actually me that asked the question) These oils are HIGHLY CONCENTRATED meaning it would take 45 lemons vs. a 15ml bottle, we’re talking you would use 2 drops of the oil into your 16 oz water rather than half+ of a real lemon. (Lavender? 30 lbs of flowers vs. 15ml oil!). These oils can be used aromatic (drops in a diffuser), internal (by mouth, in liquids, meal recipes, etc.) and/or topical (apply to certain areas of the body depending on the function of the oil being used). DoTERRA has opened my eyes to a whole new world… I ain’t gonna lie, I gotta LOT to learn so there’s more to come…

Until then, for further information go here

Now, I can’t wait to see what memory will freak me out tomorrow

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What health issues do you battle

Do you ever wonder how to protect your health and avoid and beat cancer and other diseases?

Whether you seek to prevent serious diseases like cancer and heart disease — or beat them — you’ll discover many powerful and proven insights you aren’t hearing about from doctors that can literally save your life.

Want to join me and be a part of what’s being called the decade’s most important health event, for free?

For 3 days, nearly 50 of the world’s top health experts, including Dr. Joseph Mercola, Dr. Josh Axe, Sayer Ji and many others, are getting together LIVE to reveal the most powerful but little-known health secrets. Tune in and watch it from anywhere in the world for free.

You won’t hear information like this anywhere else.

Register here —–>> for this free event starting October 14, 2016

This event is going to change your life and the lives of the people you love. The Truth About Cancer – Ultimate LIVE Symposium (October 14-16) is bringing together more than 40 experts to give more than 60 presentations. History will be made.

Watch LIVE. Watch FREE by signing up here, now!

The Ultimate Live Symposium October 14th-16th


Speakers will include:  Chris Wark * Dr. Ben Johnson * Dr. David Jockers * Dr. Eric Zielinski * Dr. Joseph Mercola * Dr. Josh Axe * Dr. Keith Scott-Mumby * Dr. Sherri Tenpenny * Dr. Tony Jimenez * Erin Elizabeth * Dr. Charles Major * Mike Adams * Ocean Robbins * Sayer Ji * Ty & Charlene Bollinger * Dr. Stanislaw Burzynski * Jordan Rubin * Dr. Andrew Wakefield * Jeffrey M. Smith * Dr. Jonathan Wright * Dr. Jack & Heather Wolfson *KC & Monica Craichy * Dr. Darrell Wolfe * Dr. Rashid Buttar * Dr. Leigh Ann Connealy * Dr. Patrick Quillin * Dr. Robert Scott Bell * Dr. Thomas Lodi * Dr. Daniel Nuzum * Cherie Calbom * Dr. Veronique Desaulniers * Dr. R. Ernest Cohn * Dr. Roby Mitchell * Dr. Lee Cowden * Dr. Edward F. Group III * Dr. Terry Harmon * Dr. Bill Cham * Dr. Galina Migalko * Dr. Gaston Cornu-Labat * Dr. Sunil Pai * AJ Lanigan * Carol Alt * Dr. Howard Fisher * Mary Tocco * Dr. Irvin Sahni * Paul Barattiero * Dr. Bradford S. Weeks * Jefferey Jaxen

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Educate, expose and eradicate cancer

Educate, expose and eradicate cancer by learning ALL you can in how to prevent and treat it!

episode 3

Did you know there’s a virus that kills cancer? I’m guessing nobody does because it wouldn’t make big pharma the fat cow anymore! It’s called RIGVIR and in Russia, it’s FREE! To learn more about it just click the link below to register for and view “A Global Quest”. It is packed full of real, usable information that you can start applying today! Last night’s Episode 3: Killing Viruses, Cancer Stem Cells, GMO’s, Juicing & Eating the Rainbow is still available!

Friends and family who really know me know that I have had a passion to help others over the last 3-4 years like never before. I am in a constant state of research and learning. Weight, Cancer and finding alternative methods to treat symptoms otherwise masked with medication seem to be the biggest concerns of the people I’ve talked to. In order to help everyone as best I can I’ve become certified in Fitness Nutrition, gotten my diploma in Personal Nutrition, am currently working on my diploma for Weight Loss Specialist, I’ve received certificate from the Essential Oils University and am also a part of Dr. Axe Essential Oils Transformation. I tell you all this not to toot my horn but to say I TAKE THIS STUFF SERIOUSLY! I study and don’t just follow the lemurs. I do not want to simply offer you my opinion, I want to KNOW that what I’m sharing is backed up by real research!

What’s the best advice I can give you about WEIGHT? Eat REAL food! ❤

I haven’t personally faced cancer (but with the astounding statistics I could in the future) but those of you who have or currently are OR just want to avoid it… PLEASE WATCH THIS DOCUMENTARY SERIES!!!

If you are ready to take your own healthcare seriously and use alternative methods to everyday situations (even if it’s lessening the chemical footprint in your home) please contact me today and let’s set up a time to talk about how essential oils can benefit you and your family.


**DISCLAIMER: This website (including any/all site pages, blog posts, blog comments, forum, videos, audio recordings, etc.) is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information on this website for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider. Any application of the recommendations from this blog is at the reader’s discretion.

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Do you ever wonder…

Do you ever wonder….
– The TRUTH about how cancer spreads
– How/what essential oils can benefit a compromised immune system
– Are there foods to avoid when dealing with cancer
– The most effective diagnostic methods for breast cancer (and the serious problem with mammograms)
– The effect and importance of hormones relating to cancer
Learn this AND more!

There have been so many studies done over how essential oils can benefit an ailing body but how can it help a compromised immune system that has allowed cancer cells (which everyONE has BTW) to metastasize?

I’ve heard from many people when getting the diagnosis of cancer that their doctors say NOTHING about nutrition!  As a matter of fact most of them were told to go eat whatever they wanted because the calories would only HELP!  I mean, hellur?  We ALL know that sugar feeds cancer…so what’s the deal?

Have you ever been concerned about mammograms?  I HAVE!!!  And due to fibroids I’ve had 3 years in a row that included 2 diagnostic mammos each year.  I’ve always wondered…is all that radiation actually CAUSING cancer?  I think the fact that Breast Cancer is THE #1 cancer….I have my answer!

Even if you could care less and have no concerns over cancer, register to watch so that I can have this series in my video library (because with today’s statistics showing by 2020 1 in every 2 women and 1 in every 3 men WILL HAVE CANCER…you’re going to want me to have this information to share) 🙂

Episode 3 starts tonight at 9:00 PM but you can still view Episode 2 “Cancer Fact & Fiction, Breast Cancer, Hormones, Skin Cancer” until 8:00 PM

Do me a favor and Puuuuuh-LEZE register HERE

global quest

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