Nutritional Value

Why Self Care Is Important This Time Of The Year

We all know self-care plays an important part in ensuring we’re at the top of our health and wellness game. It’s the key to preventing burnout, feeling balanced, and leading a fulfilling, purposeful, and productive life.

Benefits of self-care include:

  1. Reduced stress and anxiety
  2. Increased energy
  3. Improved productivity
  4. Increased immunity
  5. Greater patience
  6. Greater resilience
  7. Improved mood and emotional well-being
  8. Improved physical health
  9. Greater self-compassion and self-awareness
  10. Greater ability to care for and be present for others

But did you know there are actually 7 types of self-care you should embrace to feel your best in all areas of your life?

The seven types of self-care are:

  1. Emotional self-care
  2. Physical self-care
  3. Mental self-care
  4. Social self-care
  5. Spiritual self-care
  6. Practical self-care
  7. Professional self-care

Emotional Self-Care

Our ability to regulate our emotions and cope with difficult feelings as they arise is vital to our happiness and overall quality of life. That’s why emotional self-care—the actions we take to connect with our emotions and process them in a healthy way—is SO important.

A few examples of self-care activities to address your emotional needs include:

  1. Journaling
  2. Talking to a Health Coach, Life Coach, therapist, spiritual mentor, or other counselor
  3. Utilizing affirmations or mantras
  4. Meditation
  5. Practicing gratitude

While everyone can benefit from investing time and attention in this critical area of self-care, people who will find this particularly beneficial are those who:

  • Have difficulty controlling their emotions
  • Are easily affected by others’ negative moods
  • Struggle to cope with feelings of shame, guilt, embarrassment, jealousy, anger, and/or feelings of unworthiness.The best way to start tending to your emotional health is to first pay attention to the way you speak to yourself. Noticing if you’re engaging in negative self-talk is an important preliminary step toward breaking an unhealthy habit. The second step is to replace that negative self-talk with words that are loving and kind.

By regularly engaging in emotional self-care and learning to give yourself grace, you can develop healthy coping mechanisms that vastly increase your happiness and sense of well-being.

Physical Self-Care

Physical self-care is probably what many of us typically think of when we hear the words self-care. This type of self-care refers to any activities you deliberately engage in to enhance your physical well-being.

A few examples include:

  1. Being active (going for a walk, a bike ride, taking a fitness class, etc.)
  2. Taking a relaxing bubble bath
  3. Dancing to your favorite song
  4. Getting a massage
  5. Taking a nap

So give some thought to what types of physical activities make you feel calm, balanced, and happy, and schedule regular time to do them.

Mental Self-Care

Mental self-care encompasses anything you do specifically to stimulate your mind and cultivate a healthy psyche.

Some activities that fit under the mental self-care umbrella include:

  1. Listening to a podcast
  2. Trying a new hobby
  3. Going to a museum
  4. Reading a book
  5. Writing a poem

Social Self-Care

Humans are social beings, which means we need regular connection with others to thrive (yes, even us introverts!). That’s why prioritizing social self-care—or activities that nurture our relationships with others—is critical.

The problem is, oftentimes when our lives get hectic and overwhelming (and we’d most benefit from facetime with others), we tend to cancel our plans and withdraw. While of course we all need to just say “no” sometimes, it’s also extremely important to make time for social interaction. Think of how good you feel after a good heart-to-heart with someone close to you.

A few examples of social self-care activities include:

  1. Scheduling a regular phone touch-base with your mom
  2. Hosting a game night with your friends
  3. Going on a date with your significant other
  4. Cuddling with a furry friend
  5. Writing a card and mailing it to a loved one

Along the same lines, give some thought to which relationships are no longer serving you in your life. If there’s anyone you find draining to be around (a friend or family member), it may be time to part ways. Your relationships should uplift and fulfill you, not deflate and drain you.

Spiritual Self-Care

Don’t let the name of this one fool you. This form of self-care applies to everyone—religious, atheist, agnostic, or otherwise. Spiritual self-care encompasses any activities you engage in to connect with and nurture your soul.

This practice is fundamentally about connecting with your inner spirit, which for some may include activities that honor a belief in a higher power (God, the universe, or whatever floats your boat), but may look entirely different for others.

Some examples of spiritual self-care include:

  1. Spending time in nature
  2. Engaging in prayer or attending a worship service
  3. Doing a type of meditation/reading your bible/prayer/slow movement stretching
  4. Volunteering for a cause you care about
  5. Creating a vision board or doing something else that lights you up and inspires you

We’re all unique beings so you do you!

Practical Self-Care

Yes, even mundane, everyday activities can be considered self-care. Any actions you take to fulfill your core needs and reduce stress can be catalogued as practical self-care.

Examples of practical self-care might include:

  • Organizing your email inbox
  • Tidying your living space
  • Meeting with a financial advisor
  • Setting out your clothes for the week in advance
  • Meal prepping

These forms of self-care are admittedly less exciting than some of the others, but not to be underestimated. They can be huge sanity-savers and help create a greater sense of calm and control in our busy lives.

Professional Self-Care

Last but not least, if you’re employed, it’s essential to make time for professional self-care. These are the activities and actions that support feeling balanced and fulfilled in your career.

Professional self-care examples include:

  • Setting a calendar reminder to take a lunch break
  • Spending time with coworkers after hours
  • Setting your phone to Do Not Disturb at the end of your work day
  • Taking courses, attending conferences, or working with a mentor to develop your skills and support your desired career path
  • Taking a mental health (or sick) day when you need it

Establishing a Self-Care Routine That Works For You

Self-care doesn’t have to take tons of time or cost lots of money to be beneficial.

It’s not always easy to actively express gratitude in our everyday lives, especially when we get busy, are bogged down with a mile-long to-do list, or things aren’t going well. We may occasionally express feelings of gratitude or understand the power of positivity in theory, but actively practicing gratitude is totally different.

Adopting an attitude of gratitude every day can have a profound impact on every aspect of your life. It has the power to radically change your life—and we’re going to tell you how.

Why Is Gratitude So Powerful?

Gratitude changes your mindset, which can, in turn, change how you feel about everything. It can positively impact your relationships, mental health, physical health, and more.

An article on NPR cited several studies linking the practice of gratitude to better sleep, lower stress, improving relationships, decreasing materialism, and even healthier eating.

Gratitude can also be a vital component of our mental health. Consider these findings from a study conducted at Berkeley that evaluated the power of gratitude for students seeking mental health care:

Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief.

Make Expressing Gratitude a Habit

Ideally, gratitude should be an active practice. We all have fleeting moments of gratitude in the day—thanking someone for holding the door open, your partner for taking out the trash, or at the end of a phone call. But the real power of gratitude happens when we practice it knowingly and intentionally. Or, in other words, when we make it a habit.

We are creatures of habit. According to this Harvard Business Review article, 40-45% of our behavior occurs out of habit, either unconsciously or in reaction to external demands. Since we are creatures of habit, then it follows that if we can change our habits, then we can change the very things that determine how happy and healthy we are.

Habits are the little things we do every day, like getting up at the same time, always leaving your shoes in the same spot, getting a little caffeine “pick me up” at 2pm every day, etc. No matter what they are, our habits are either health promoting or health destroying.

Changing habits isn’t easy, but it’s worth it. And implementing a gratitude practice in your life is no different. Below you’ll find our best tips and tricks for making gratitude a daily habit that will change your life!

How to Make Your Attitude of Gratitude Second Nature

Here are several ways to create an attitude of gratitude, that you can incorporate into your life on the daily.

  • Start each day with gratitude.Each morning when you wake up, write down 5-10 things you’re grateful for. It can be small (cream in my coffee!) or large (my kids!), just list out the wonderful things having a positive impact in your life.
  • Every day, tell the people you love most why you love them and why they’re important to you.
  • If you start to feel like you’re not doing enough or are failing in some way, write down a list of accomplishments from the past week.Again, it can be small (got caught up with laundry!) or big (talked to the boss about taking on that big project!).
  • Shift your focus during the day. We all have negative thoughts. When they pop up during the day, force yourself to replace them with something you’re grateful for. Ugh, I ate that second cupcake! becomes I’m thankful for cupcakes and the opportunity to share them with my kids!
  • Don’t compare yourself to others.We’ve all heard the saying, “Comparison is the thief of joy” and it’s so true. Comparing your life to others’ isn’t fair to you and serves no purpose other than to make you feel less than happy about your own life. Again, it’s about shifting your thoughts throughout the day. If you find yourself thinking I wish I could look as good in that outfit as her, tell yourself, I really rocked that presentation today! 
  • Give back.Helping others is a sure-fire way to brighten your mood and make you grateful for your own capabilities. Try every day to do something nice for someone—buy a stranger’s coffee, help a busy mom with her groceries, or complete one of your partner’s regular “chores.” It doesn’t have to be something big or that requires a lot of money, just do a small thing every day to help someone else.

We guarantee if you start doing these things everyday, you will begin to see amazing changes in your life. After a while, take some time to notice how gratitude makes you feel. Do you feel better when you start each day with gratitude? Are you able to more easily shift your mindset away from everything that’s wrong and instead focus on what’s gone right?

If you would like to connect with owner and Health Coach Melissa Phillips, please contact the store at 270-240-1672 or email her @ and she can discuss accountability with you and help you design a plan for self care with you.


With my age (the bottom of the baby boomers) I am always looking out for vegan healthy products for my skin as well as what is going to work from the inside out.  Have you tried our new product ETERNAL!  Not only does it tastes like fruit, but it is easy to grab and go. The ingredients are incredible!  Plus the results are amazing for those with skin issues or simply desire a radiant glow!



We begin to show the signs of aging when our bodies’ natural supply of antioxidants become depleted. Using standard over-the-counter supplements to restore youthful looks can be a worthless effort because most of the ingredients generally get destroyed during the digestive process; and, it’s simply impossible to eat enough antioxidant-rich foods to fight the signs of aging.

Introducing Eternal by Vasayo! Featuring the world’s most potent known antioxidants and polyphenols, Eternal is a revolutionary age-defying blend that combines youth-restoring antioxidants delivered through our Advanced Liposomal Technology for optimal absorption, assimilation, and performance from the inside out.


Vasayo’s smart liposome delivery system helps nutrients pass through the harsh environment of the digestive system intact for better absorption and use by the body.*


Take 1–2 packets daily.
30 Servings


Contains Powerful Liposomal Polyphenols: These powerful antioxidants counteract the effects of free radicals by supporting the systems within our bodies that increasingly come under attack as we age.*

Helps Raise Collagen Levels: Eternal helps to significantly increase collagen and elastin.*

Helps Promote Cellular Lifespan: Eternal was formulated with properties designed to target the root cause of aging, which happens at the cellular level.*

Helps Maintain Already Optimal Cardiovascular Health: Multiple heart-healthy components make Eternal an excellent supplement to help nourish and support the cardiovascular system.*


Glutathione: The most powerful free radical scavenger within your body used to combat premature aging and maintain an already healthy immune system, this important antioxidant helps the body repair cell damage related to stress, pollution, and more.*

10-Superfruit Blend: The best sources of antioxidants, polyphenols, and phytochemicals, including acai, goji, mangosteen and seven other fruits, comprise a power-packed superfruit blend that helps prevent premature aging due to oxidative stress.*

Hydrolyzed Collagen: When consumed orally, hydrolyzed collagen and Elastin may help stimulate collagen production.*

MicroActive® CoQ10: Supported by five clinical studies, this trademarked coenzyme may help increase nutrient absorption by up to three times, compared to other forms of CoQ10.*

Non-GMO Sunflower Lecithin: Extracted from sunflowers, this emulsifier helps balance fat levels in the bloodstream, which may help improve heart health, and contains antioxidants that help boost the immune system.*

Eternal contains no artificial ingredients, colors, flavors, additives, gluten, casein, wheat, dairy, soy, corn, nuts, oats, sugar, lubricants, binders, fillers, flow agents, SLS, or Ti02.

eternal-product-info-sheet  JUST CLICK TO LOAD MORE

Swing by the store to pick up a packet to try today!  As always, be healthy and stay healthy….. see you soon!




Warning: Keep out of reach of children. Not intended for individuals under the age of four. Consult your healthcare provider prior to use if you are pregnant, attempting to become pregnant, nursing, taking medications, or have any healthcare concerns.

Do Supplements & Vitamins Work?

Vitamins or supplements are only the first step toward good nutrition and we have several kinds on our shelves. I personally do not sell anything here that doesn’t meet my expectations and that I personally haven’t tried.  My goal is to help people find healthy living and improve their lifestyle in abundance to be the best version of themselves.

Please take time to read this to the end for some valuable information.

When it comes to Vitamins and Supplements, absorption,( how much of a nutrient is actually utilized by the body,)depends on many factors, including the form of a supplement and the “delivery system” (tablet, capsule, or liquid). Taken improperly, many nutrients are excreted through the kidneys, creating nothing more than “expensive urine”.


The problem with most nutritional supplements is that their ingredients are combined with fillers, binders, and other additives, making them difficult to be recognized and absorbed by the body. They’re also likely degraded by digestive fluids/acids and enzymes in the digestive tract. The result? Only a small portion of nutrients reaches their intended cellular target. Eeek!

Go ahead and grab your supplements and take a look at the label as you read because I did!

General tip: The words “citrate”, “picolinate”, “aspartate”, “glutamate”, or “amino acid chelate” following the name of a nutrient (chromium picolinate, for example) indicate that a product is easier to absorb than one with the words “oxide” or “carbonate” following the nutrient name.

Multivitamins: Check to see what type of vitamin E your multivitamins contain. Look for D alpha tocopherol, not DL alpha tocopherol—it’s the synthetic version of vitamin E and doesn’t make its way through the body as efficiently as natural vitamin E. All multivitamins (as well as other supplements) should be bottled in dark or opaque containers to prevent degradation by light.

Calcium: Steer away from calcium carbonate and look instead for calcium citrate, the more easily absorbed of the two. The carbonate version is commonly derived from oyster shell and bone, which may have absorbed toxins from the earth or sea, which then may be passed on to you. For some postmenopausal women, calcium carbonate is a poor choice because they may have too little stomach acid to absorb it.

Timing: It is recommended to take multivitamins throughout the day, not in one large dose, because the body can only absorb a limited amount of a supplement at one time and the rest is excreted. In addition, the higher the dosage of a supplement taken at one time, the lower the absorption rate. For example, in clinical studies, when a person takes 100 micrograms (mcg) of vitamin B12 in a single dose, about 80 percent is absorbed. That rate drops to 3 percent when the single dose increases to 2,000 mcg. WOW!

Delivery systems: Capsules were once the most easily absorbed form of supplement. Today’s soft-pressed tablets break down just as easily as capsules, although not all tablets are soft-pressed. Tablets and sprays are quickly absorbed through the oral mucosa into the bloodstream, bypassing the intestinal tract.

The >>>>>>>advanced technology some companies are using is called Lipsomes. Liposomes are double-layered “bubbles” or spheres that surround nutrients, helping them to pass through the harsh environment of the digestive system intact for better absorption and use by the body.  I have found some Vitamins/SUPPLEMENTS >>>>>AVAILABLE HERE 

I will also have some available to purchase!

Do you know HOW you can get your daily recommended vitamins from food?

Here’s how much of each vitamin you actually need per day:

Vitamin A

For: Good vision and possibly reducing the risk of prostate cancer.
Found in: Beef, liver, eggs, carrots and sweet potatoes.
Recommended dose: 900 micrograms/day, which can roughly be found in two medium carrots.  


Vitamin B1 (Thiamin)
For: Healthy hair, skin, nails, muscles and brain.
Found in: Ham, sunflower seeds and watermelons, Half a cup of oatmeal gives you 7% of the daily value.
Recommended dose: 1.2 milligrams/day, which can be found in 3 ½ ounces (or a big handful) of sunflower seeds.


Vitamin B3 (Niacin)
For: Healthy skin, blood cells, brain and nervous system.
Found in: Meat, poultry, beets, & fish.  Vegetarian sources include avocado, peanuts, whole grains, mushrooms, green peas and potatoes.
Recommended dose: 20 milligrams/day.


Vitamin B12
For: Helps protect nerve cells, helps make red blood cells, might also lower risk of heart disease.
Found in: Meat, poultry, milk, cheese but for vegans: Coconut Milk and Almond milk fortified with B12, Nutritional Yeast or Core Supplements

Recommended dose: 2.4 micrograms/day, which can be found in less than an ounce of canned tuna or >>>>>>>>>>> Core Complete Supplements

Vitamin C
For: Helps protect cells from damage, improves absorption of iron and helps the body make collagen, a protein required to heal wounds.
Found in: Citrus fruits, juices, potatoes, broccoli, spinach and tomatoes.
Recommended dose: 90 milligrams/day, which can be found in one medium orange.


Vitamin D
For: Acts as an antioxidant, protects cells, might help prevent Alzheimer’s and prostate cancer. immune system function, nervous system, muscles and skin. Recently it has been shown to be beneficial in the treatment of autoimmune diseases, such as multiple sclerosis and fibromyalgia.
Found in: Dairy fatty fish, beef liver, eggs and leafy green vegetables.
Recommended dose: 15 micrograms/day, which can be found in 3 ounces of cooked salmon.

The two most important forms of vitamin D are animal sourced D3 called cholecalciferol (most common in supplements) and plant sourced D2 called ergocalciferol.  If we would spend enough time in the sun, then we would not require vitamin D from food.

WE CAN ADD KALE OR SPINACH TO ANY JUICE OR SMOOTHIE OR JUST PICK UP A SALAD!   It’s good to aim for at least a cup of fresh spinach or a half a cup of cooked spinach each day for maximum nutritional benefits.


For: Bone and teeth health. Helps with blood clotting and muscle contractions and helps maintain healthy blood pressure.
Found in: Although everyone thinks of milk as the go-to source of calcium, it’s actually doing more harm to your bones than good. Dairy products (including cheese and yogurt) can be high in saturated fat and retinol (vitamin A), which at high levels can weaken the bones by triggering an increase in osteoclasts (the cells that break down bone tissue). Instead, try non-dairy sources of calcium, which include tofu, salmon, broccoli, kale, collard greens, bok choy, fortified soy milk and baked beans.
Recommended dose: 1,000 milligrams/day



For: Helps hemoglobin in red blood cells and helps the body make amino acids, collagen, neurotransmitters and hormones.
Found in: Lean red meat, poultry, fish, oysters, beans, lentils, broccoli, dark chocolate.
Recommended dose: 8 milligrams/day, which can be found in 2 ½ cups of white beans.


For: Needed for immune system health, taste, smell and wound healing.
Found in: almonds (3.3mg per 100g), pecans (5mg) and walnuts (2.9mg).
Recommended dose: 11 milligrams/day


Smoothie Bowls

What does all this mean?  Eat AT WHEATGRASS JUICE BAR!

Remember, be the best version of yourself, eat healthy, stay health and live a life of abundance!

Melissa Phillips BCBC/HC

New Functional Whole Food Bars!

This week we will be trying something new and exciting!

We will have out samples to try these delicious whole food bars this week, so be sure to stop in and take a bite!  I have had quite a few bars and nothing so far is that great tasting so I am keeping my fingers crossed on this one.  Be watching for our social media reveal to win one of these!

Next week I will be traveling to Tennessee to tour the facility and meet the founder!  Their story of helping people eat healthy is amazing!



You can check them out HERE and read more about them.

 The great thing is that when you LOVE them, you can actually have them delivered to your own home…. how convenient!

See you this week and as always, stay healthy!

Melissa Phillips BCBC HC



Are You Acidic – Take the Test

Understanding pH balancing

The countless names of illnesses do not really matter. What does matter is that they all come from the same root cause…too much tissue acid waste in the body!
—Theodore A. Baroody, N.D., D.C., Ph.D. (excerpt from Alkalize or Die)

In today’s world, we are overfed and undernourished. Our Standard American Diet (S.A.D.) is abundant in calories but deficient in nutrients. Most people who come to me at the Juice Bar who want to lose weight, they are eating food that has no nutritional value or needless to say, little and processed.

How many times I discuss and meet with clients/customers that are unwilling to decrease their acidic lifestyle yet willing to take a “pill” for their condition, disease or aches and pains when most of the conditions can be at least be under control with what they eat.  You can read more about ph and acid in the body by clicking here.

The more cooked and processed foods we consume; the more vitamins, minerals, and other nutrients are pulled out of vital organs and tissues; therefore,  leading us towards an acidic pH state. Think about a typical meal prepared in most households; meat is the staple on the plate, followed by a starch, then an over-cooked vegetable usually smothered in pasteurized butter and/or dairy, and then topped off with a dinner roll consisting of white flour and pasteurized butter and/or dairy. Every single component of that meal sticks to your gut, organs, and tissues creating a highly acidic body. Plus, this overly cooked and nutrient deficient meal cannot be fully digested or utilized by our bodies. Finally, to top it all off, we wash this food down with harmful pasteurized milk, a carbonated beverage, tea, or toxic tap water. Day after day, week after week, and year after year, consuming meals like the one described above, will not allow the body to become a powerful alkaline self-healing machine, but a toxic/acidic body that is building disease.

The strain we put on our bodies through our acidic lifestyle, may lead to prolonged damage to our vital organs, tissues, and glandular systems. This bodily abuse can go undetected for many years, until warning signs or symptoms occur, that may seem trivial at first, but when ignored, can turn into a vicious monster wreaking havoc in our bodies creating disease(s).

What about drinking the right pH Balancing Water (click here to look at Owensboro Drinking water)

Research reveals that 75% of Americans are suffering from chronic dehydration. Since our bodies are made up of water with our brains composed of 85% water, it’s vital to our existence! With Americans reportedly purchasing more soda than water, the state of chronic dehydration and acidity will only continue to rise. Persistent dehydration continuously creates new toxic chemical states in the body. When these chemical states occur, it may cause structural changes, or even affect the genetic blueprints of our bodies. Who knew that water shortage in the body can even do harm to our DNA!

Our body becomes a sink for this excess acidity and it is affected in numerous ways, such as the ability to create energy decreases, the immune system becomes suppressed, aches and pains increase, inflammation and bone demineralization occurs, along with many other metabolic disturbances. If we do not supply the body with ionized, alkalizing water, the body will continue to remain in this emergency backup state. We must remember that most diseases are slowly generated in the body; meaning, we may not feel any symptoms for a long time, but disease will begin to proliferate even in a slightly chronic acidic state.

Have you tried our Kangen 9.5 Alkaline water yet?  Your first gallon is FREE!  We offer membership or just refills.  We here at Wheatgrass, want you hydrated and drinking good, clean and the right PH balanced water! 

Are you pH balanced? 

Read through this Questionnaire and answer accordingly. Follow the chart below to see how close you are to living an alkaline lifestyle.

Do you consume bottled water, carbonated beverages, coffee and/or sports drinks more than 3 times a week?

Are the majority of the foods you consume cooked?

Does your diet contain packaged and processed food more than once per day?

Do you have a challenge with your energy or motivational level?

Is your urine often yellow?

Do you have an excess of stomach acid (acid reflux, heartburn or GERD)?

Do you consume white flour more than once per day?

Do you suffer from anxiety or depression?

Do you experience added stress more than once per day?

Do you average less than 8 hours of sleep per night?

Do you consume white sugar or artificial sweeteners more than once per day?

Do you frequently have constipation and/or loose stool?

Do you feel the need to clear your throat often (excess mucous)?

Do you consume dairy more than once a day?

Do you typically purchase conventional fruits, vegetables and grains?

Is your memory or ability to recollect beginning to slip?

Do you suffer from inflammation and frequent pain in the body?

Do you suffer from ulcers?

Do you work out less than 3 times per week?

Do you get leg cramps or spasms often?

Do you have thin nails that break often?

Has your hair lost its healthy luster and volume?

Do you have arthritis or gout?

Are you experiencing bone loss / osteoporosis?

How many questions did you answer Yes to?

0-2 You are probably alkaline especially if you drink alkaline water and take digestive enzymes.

3-4 You may be slightly acidic causing undue stress on the body. Increase your alkaline water intake and consume enzymes daily to stay in proper balance.

5+ You are most likely acidic which will cause severe increased risk of disease. Adhering to the principles can make a difference in your future health. We strongly suggest getting our Kangen Alkaline water, incorporating our supplements such as Digestive Health / High Vitamins into your lifestyle, and consuming a very alkaline superfood such as our Greens or Juice on a daily basis!  A juice cleanse is a great way to jumpstart too!

These questions are indicative of a lifestyle that is out of balance and sending warning signals to proceed with caution.

The new year is a great time to start!  It is time make a U turn with your health and bring balance and harmony back to your body, so that you can live life to the fullest.

Work with me

Be healthy and stay healthy!

Melissa Phillips HC BCBC



Keto Diet Paired With CBD Oil

What?  I cannot tell you how many times I have had customers come in and ask for something on the Keto friendly menu…. this is a little difficult since we offer so much fruit here.  However, we do offer blueberry smoothies with coconut water as an option.  Our soups/wraps and salads also are an option as well as our Fat bombs snack.

I was so excited to finally meet Dr. Josh Axe in Nashville.  Hopefully soon, he will make his appearance here at the store.  We discussed more about the challenge of Owensboro having healthy options locally and our CBD Oil business Legal Hippie.  He also believes in the Ketosis, so I thought I would put one of his graphics here.

My daughter in law Heather also partner with Legal Hippie stated this in one of her articles.

The keto diet is one that is based around placing your body into ketosis.  You achieve this by strictly limiting your carb intake and eating healthy fats and proteins with leafy vegetables and berries for example.  Ketosis is when the body begins to burn your own fat for fuel.  When you consume carbs your body uses them for fuel instead of your stored fat and converts them into glucose.  But let me first say, to me, it is not a trend as some would say but a lifestyle change.  Sugar is terrible for the body and even promotes the growth of cancer cells and creates a tidal wave of other health conditions.  Limiting your sugar intake also benefits your body by reducing inflammation.  I stand behind the fact that sugar is an evil to our bodies.  If you need sweets you can get it from all the wonderful fruits that God created.

A second “trend” in holistic health care is CBD oil.  I personally stand behind Legal Hippie CBD oil.  I use it twice a day by applying 5 drops under the tongue morning and night.  CBD oil is made from strains of cannabis that contain low levels of THC (tetrahydrocannabinol), THC is what makes marijuana psychoactive.  Meaning the THC compound is what makes you high.  CBD oil is high in cannabinoids, a group of phytochemicals found in the cannabis plants. Cannabis has been used all over the world to treat various illnesses and diseases.  CBD is also an amazing anti-inflammatory!  If you didn’t know inflammation is the root cause all pretty much any disease out there!

Now lets combine these 2 “trends” and you have a super cyclone of health benefits! Including a super cyclone of anti-inflammatories!  Wow! The combination of diet and natural pain relief is also transformative.  It’s like peas and carrots! Only you don’t need a lot of either one of those vegetables on the keto diet. HA

Here is a list of a few things that both Legal Hippie CBD and a keto lifestyle may help!

  1. Epilepsy
  2. Depression and Anxiety
  3. Inflammation
  4. Schizophrenia
  5. PTSD
  6. Alcoholism
  7. Addiction
  8. ADHD and more!!!

From personal experience being in a state of ketosis has given me so much drive during my workouts (2 years now a lifestyle!).  My mind is clearer and my energy levels are actually higher!  It amazes me.  I am currently working on getting my own body back into ketosis.  I have slid out of ketosis more times than I care to remember recently and WOW I can feel it.  I am struggle bus with my body and mind trying to power through the workouts. Both CBD and the Ketogenic Diet help with your bodies inflammation (you will hear this a lot, sorry not sorry) which causes pain and helps with mental clarity by reducing the bodies inflammation and aids in clearing your mind from worries. Who in their right mind would not want this!  SIGN ME UP!

Now that I am mixing the 2…  OH MY GOSH I am feeling extra good!  I mean the 2 together are becoming my saving grace for anxiety, joint pain, sleeplessness, and muscle-building during my workout!  CBD AND KETO… YES YES FREAKING YES!!!!  Let me add to this and say Hemp oil is a powerhouse of nutrition when it comes to healthy fats. And it is better than flaxseed oil, which in itself is a reputed source of omega – 3. Hempseed oil is more than 40 % oils and 80 % of these are essential fatty acids ( EFA ). Can I say healthy fats!!!  Yes I can!

To order your Legal Hippie full spectrum CBD oil click HERE.

As Always…. Stay Healthy and Happy Holidays!

Health Coach Melissa Phillips


Juice Or Smoothie

Juice or Blend into a Smoothie?

Both are beneficial!

Do you know the difference?  Some people who come to juice bar believe you just throw things in a blender and the magic happens however when you get home, you try to make it and it doesn’t taste the same. Why?  First of all our Smoothies contain frozen fruit without added sugar.  We Blend those fruits until they are smooth in texture.  This won’t happen until you add a liquid.  The liquid comes from not only Almond Milk but also fresh fruit/veggie juice.  We juice the fruit/veggies first then add to the frozen fruit/spinach/banana to make our delicious smoothies.
Most smoothies that you purchase at other fast food restaurants is a pre-made puree that contains other added ingredients especially sugar, then they throw in fresh spinach and add ice to give you that green smoothie…. although better than soda, still not the best or the healthiest.
I get asked all the time, which is better, Juice or Smoothie?


Juice is the liquid and about 90% of the nutrients from the fruit or vegetable.Juicing is the process of extracting juice from produce, separating it from the pulp (or insoluble fiber).

When made fresh and kept raw, those nutrients stay intact.  Juicing is the easiest way to get phytonutrients in their most absorbable form straight to the bloodstream.  Your digestive system does not have to work hard to separate nutrients from the pulp because a juicer does it for you.  There is little, if any, digestion required.  Since juices are predigested by the juicer, the body can shift its healing efforts to other more critical efforts.

The body will absorb nutrients immediately because there’s no pulp.

This makes juicing suitable for people who have a condition like diabetes or high blood pressure.

It’ll also work if you have a weak digestive system. Juicing will enable you to still get the nutrients your body needs.

Don’t rely on juicing as a substitute to a proper meal because it lacks the fiber to fill you up.

The main purpose of juicing is to repair and renew.  In addition, the enzymes are alive and aid not only to make digestion and all other metabolic processes work, but also help repair our DNA and RNA.


Blending, on the other hand, is very beneficial also.  Blending is an easy way to pack those nutrient dense foods into your diet.  Green smoothies are more filling than juices since they contain fiber.  Fiber is essential for keeping your system clean and running smoothly. It feeds the microbes within us which in turn then feed our whole body. 

Unlike juicing that separates the pulp and juice, blending retains everything as if you’re eating the whole fruit or vegetable. But the blending process will break down fiber into a puree like consistency.

This helps make fruit and vegetables easier to digest. The presence of fiber slows down the release of nutrients and helps avoid blood glucose spikes if you happen to make recipes with lots of fruit.

Your body will absorb all the nutrients because everything remains intact including the non-soluble fiber that helps with cleansing the gut.

Blending can also technically replace a meal because the fiber helps fill you up. This is an alternative to a breakfast just in case you’re in a hurry.

Which one is better?

It all boils down to what you want to achieve.

Juicing can be beneficial for the following scenarios

  • Going through a fast and need to rest your digestive system for a short period
  • Just had surgery, chemo or radiation therapy, or virus and need something that absorbs quickly to rebuild and boost your immune system
  • Looking for an alternative treatment to conditions such as high blood or diabetes – you can concoct recipes that contain ingredients that help treat these conditions naturally
  • Have a health issue and you need a quick way to absorb nutrients

Blending can be beneficial for these situations…

  • It provides a quicker option to consuming foods just in case you’re in a hurry
  • Helps you consume more leafy greens and improve your overall health
  • Can serve as a meal replacement
As you can see BOTH are great for you, so next time you are in, just go out of your comfort zone and try something new!
Stay Healthy!
Melissa Phillips

Pick Up FREE Healthy Water Today!

The human body is composed of 70% water, so it’s not much of a stretch to say that “the basis of vitality and long life is water.” If you want to feel good and be at your optimal health level, you should drink water on a daily basis. But not just any type of water.

If you haven’t already, did you know your first gallon of our Kangen water from our Kangen water station is FREE!  And did you know you can come by and refill it for only $1.50?  Or our membership is only $30 a month and you can get up to 10 gallons a week! You can bring in your own container to fill up!

What makes our Kangen water different from ANY OTHER water in town?

Some people think that reverse osmosis is better, but reverse osmosis removes healthy, naturally occurring water minerals. These minerals not only provide good taste, they also serve a vital function in the body’s system. When stripped of these minerals, water can be unhealthy. Also, 2-3 gallons of water are wasted for every gallon of purified water produced.

Why you should drink alkaline water every day

The effects of alkaline water typically start to appear in about 2 – 4 weeks. Studies on the health benefits of alkaline water typically report that the full effect of it is felt after about two months of continuous drinking. Another good reason to drink alkaline water every day is that according to the World Health Organization (WHO) you need to get 10 – 20% of your daily needs for calcium and magnesium from the water you drink.

The more alkaline the water, the greater the protective effect on the arteries.” That’s the conclusion of one of the biggest studies ever on how drinking water affects your heart. Researchers examined the health histories of people who drank mineral-rich alkaline water to those that drank water that lacked minerals. They found that people who drank mineral-rich water had healthier hearts than people who drank water that lacked minerals. They also found that the more alkaline the mineral-rich water was, the better it is for your heart.

Kangen makes mineral rich ionized alkaline water

The ionized alkaline water made by a Kangen is mineral rich, and it has the acid-fighting alkalinity that research shows to protect the arteries. Drinking ionized alkaline water has been shown to reduce levels of bad cholesterol in some studies. Research suggests that its antioxidant potential is likely responsible. The alkalinity of ionized alkaline water made with a water ionizer combined with its antioxidant potential give ionized alkaline water benefits that you can’t get from any other kind of water.

Buy a bottle and get FREE refill every time you come in the store!

Hydration: Another reason to drink alkaline water every day

3 out of 4 people are chronically dehydrated, according to Center for Disease Control (CDC) estimates. They either aren’t drinking enough water, or the water they are drinking isn’t hydrating them adequately. Chronic dehydration carries with it the risk of health problems.

Alkaline water hydrates better and faster than regular water. Clinical research has shown that alkaline water maintains your hydration levels better during exercise, and re-hydrates you better after exercise as well. For athletes, it carries the added benefit of providing alkalinity which can reduce performance-robbing muscular acidosis. If you are a physically active person (like I am) adding alkaline water to your workout routine could help you work out harder and longer.

Better hydration equals better looks.  Lots of people buy expensive moisturizer creams to keep their skin looking soft and youthful. But surprisingly few people think about moisturizing their skin from the inside out. Improving your hydration status could result in younger, healthier looking skin as well as improved health. Kangen water is actually called the “fountain of youth”!

Best for the bone

Some of the strongest research done on alkaline water is its effect on bone health. Even the prestigious Mayo Clinic agrees: There is a link between alkaline water and bone health. That link is the clinically documented fact that drinking alkaline water reduces markers of bone loss in the blood. This could help you keep the healthy bone you’ve got. Maintaining your bone health is important: The CDC estimates that one out of two women will suffer from weakened bones that could result in a life ending hip fracture. Men aren’t much better off; one out of three men are also likely to suffer from weakened bones.

Why Kangen gives you the highest antioxidant potential possible

Research suggests that the antioxidant potential of ionized alkaline water is responsible for some of its most valuable benefits: Antioxidants in the body counteract harmful radicals, which are highly charged particles that attack and destroy DNA and tissues. These attacks on your DNA and tissues are believed responsible for premature aging and are a factor in the development of degenerative diseases.

Kangen :  the best source of ionized alkaline water

Drinking ionized alkaline water every day is good for you, it promotes general wellness and can give you better workouts. If you are planning to add Kangen alkaline water to your daily routine, then consider the benefits of making it yourself, with your own water ionizer:

  • Saves money over the long run
  • You get the highest antioxidant potential possible
  • Plastic bottles leach poisonous chemicals into alkaline water
  • You get an unlimited supply

Health experts recommend drinking ionized alkaline water with a pH balance of 9 – 9.5. You get high age-fighting antioxidant potential in a glass of ionized alkaline water that has the optimum pH level for improving and maintaining your health.

Learn More about getting your own Kangen Machine for your home here.  We don’t keep them in stock, however we can help place an order for you with simple steps to have one in no time!  Call us, or message us today for our referral number before ordering or if you want to set up a payment plan.


Save money and drink alkaline water every day!

Live healthy, be healthy and stay healthy!

Melissa Phillips BCBC HC


Foods Linked To Cancer


It has been already a fast moving summer and I can’t believe school is back in session.  As we all develop new routines, lets make sure our kids are eating healthy!  Here are a few things that have been linked to Cancer causing agents.


  1. Microwave Popcorn

Many people enjoy eating popcorn while watching their favorite movie. However, it is a much better and healthier option to make your own popcorn at home in ghee or coconut oil. By this you can turn popcorn into a healthy snack but only if you are using organic popcorn kernels. Also, you should avoid buying popcorn at the movie theaters because they contain buttering agent which is a possible cancer-former.  I may buy a small bag but can’t imagine the large tub!

Cancer-Causing Agent: Perfluorooctanoic acid is created during the microwave process from substances found on the inside of the bags.  I understand people buy for convenience but lets pop our own for health!

  1. Beef Jerky

This snack contains nitrites which can lead to the development of cancer. These substances are found in many other foods but beef jerky has much more of them per ounce than many other foods.Do you love beef jerky? Make it instead of buying it for your health's sake!

Therefore, you should make your own beef jerky using grass-fed ground beef rolled out thin using a rolling-pin, and baked in the oven for hours at the lowest temperature.

Cancer-Causing Agent: Nitrites found in beef jerky are associated with cancer development, and they are added to give the jerky its color and also to keep it fresh for months, eeeew.  I will no longer use these as stocking stuffers!

  1. Canned Foods

What is in canned foods that could cause cancer? What are my other options? It has been long discussed whether BPAs contained in canned foods can cause cancer and whether these substances are transferred to the food that the cans contain. Therefore, you should opt for fresh or frozen food, or buy canned food which is BPA-free.

Cancer-Causing Agent: Bisphenol-A .

  1. GMO Foods

GMO treated food contains herbicides and pesticides which have been shown to cause cancer and lead to development of many other diseases. These chemicals cannot be rinsed off before eating. Try to consume 100% organic foods, or the food that has the “Non-GMO Project Verified” seal on it to make sure your food is GMO free.What are the top GMO foods that you shouldn't eat?

Cancer-Causing Agent: herbicides and pesticides.

  1. Cola

Cola contains High Fructose Corn Syrup which gives the soda its brown color. This chemical has proven to feed the cancer cells that you currently have in your body.

Learn to read labels.  Look for this ingredient in most sodas, even ginger ale.  (Ours in the store does not contain High Fructose Corn Syrup but real sugar and ginger.

Do you LOVE to drink these? Cancer causing issues! Stop the Addiction.....Cancer-Causing Agent: 4-MI (4-methylimidazole) which is directly linked to cancer development in thousands of individuals.

  1. Diet Foods

Generally, diet foods contain artificial sweeteners which are associated with cancer development. Moreover, these substances have toxic effect on the body.  WHY SHOULD  THIS MAKE YOU ANGRY?  Diet drinks, foods have been known to carry cancer inducing properties! Don't use!

Cancer-Causing Agent: Aspartame which is the most commonly used artificial sweetener and it has been linked to cancer development for years. However, FDA claims that there is no sufficient evidence to support this theory, but I know several people who have migraines and other health issues related!

  1. Fried Snacks

Fried snacks are absolutely delicious, but carcinogenic as well. These snacks have previously been deep-fried, just like French fries, in order to make it crispy . During this process there is a formation of cancer-causing substances which eventually we consume.Why fried snacks and food could lead to cancer....

Cancer-Causing Agent: Glycidamide, a metabolic product of Acrylamide, a substance produces from frying foods at high temperatures. This substance is considered as highly carcinogenic.

If you found this helpful, I would love to know your feedback!  Please leave me a comment below or subscribe to keep up with staying healthy with us!


Just like proper hygiene on the outside, we must have proper hygiene on the inside.  How do you know you are in toxic overload?

When we talk about toxins in the body, most people first identify the chemicals and contaminants they have been taught are harmful. These can include things like cigarette smoke, pollution and other environmental toxins, but the substances that can create toxic buildups within the body go far beyond these dangerous pollutants.

Did you know that even the water you drink can deposit toxins in the body?  Processed food, undigested fats and impure water can create a toxic buildup within the body over the course of several years. This inner pollution can become harmful to your body’s lymphatic system, blood and nervous system. Reducing the buildup of toxins in the lungs, heart and vascular system and removing waste is the equivalent to washing your face or combing your hair each day. Taking care of what’s on the inside is just as important as practicing hygiene for what’s on the outside.

To keep your health in check and your body systems operating properly, make it a habit to remove toxins regularly. Consider the following:

Alkaline Water

Here at Wheatgrass, it is important that we serve and offer the best water in town!  Our Kangen Water machine produces not only filtered water but 9.5 Alkaline Ionized Mineral water to help not only hydrate you but reduce the acid which reduces inflammation in your body. Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis.  Did you know you need to drink half your body weight in ounces as a rule of minimum when it comes to water.

Increase Nutrients
While detoxifying the body of harmful waste is important, increasing your nutritional intake is just as critical. This is best accomplished by following a primarily raw, plant-based diet with a vegan lifestyle or simply a 1-3 day JUICE CLEANSE. This can help you consume and retain the nutrients vital to energizing, nourishing, strengthening and healing.

Replenishing the body with nutrients is a key part of removing toxins.

Consuming raw fruit and veggies is the most effective way to get these nutrients back and juicing can also give your digestive system a break. Flushing out the poison is more effective when your body is getting all of the vital minerals and vitamins it requires.

We also offer the Activated Charcoal drink to help flush out toxins, however we advise not to take with medicine several hours before or after taking.  It has a light refreshing lemon taste so don’t let the black color fool you.

Vitamins to The Rescue

As part of our core routine, our Pure Organic Vitamins called Daily Build are the best. In fact it is featured in the 2018 Physician Desk Reference as a top choice!  Choose from liquid or in Capsule form supplement, most people see their cravings for food disappear and lose weight once they start feeding their body with nutrition. Our Daily Build will do just that!

Regulating your digestive system is one of the most effective ways that you can promote your body’s detoxifying process. Moreover, healthy and regular bowel movements – between two and three times per day – are important for the overall health of your body. If you have trouble managing, our supplemental Cleanse or Detox has been shown to improve regulation. These may be beneficial for you.

Focus on Fiber 
Did you know that dietary fiber is the No. 1 tool used by the body for removing toxins and heavy metals effectively and naturally. Proper detoxification is done with healthy amounts of fiber, which most people on the Standard American Diet fail to acquire. Natural options for upping your fiber intake include beans, ground flax seeds, chia seeds and lentils. (We have a great Lentil soup and Taco soup, Power Balls and Mila (organic micro sliced chia seeds can be added to your smoothie) all served from our menu to help you focus on your fiber!

Can you remember the last time you were sweating excessively from a workout or physical activity? If so, that’s great because that means you were simultaneously ridding the body of toxins through the skin. Not only were you getting your regular exercise, but detoxifying the body as well. Sweating is one best ways to eliminate the toxic buildup of contaminants in the body.  Best of all, exercising is something you may already be doing anyway, making it a win-win.

BE ON THE LOOKOUT FOR OUR 4 YEAR CELEBRATION SATURDAY, MAY 12!  We are calling it SAMPLE DAY!  You can sample all of our products just by coming in and preregistrating right from your phone when you receive the text if you are a loyal member!