~Ways to Overcome Chronic Pain Naturally~


Sick of it!!! Time for a change!!
Get off your butt’s my wellness peeps!!!
One of the BEST ways to cure chronic pain is movement!!
Did you know exercise releases endorphins and dopamine in just 10-15 min of a workout?!
Every time you lift weights, do a cardio work out or flexibility routine your brain releases
Endorphins ~ NATURAL pain reliever my friends!!!
Endorphins produce chemicals that ease out pain and stress, which reduces discomfort.
Science explains that endorphins come from the brain,
specifically create in the hypothalamus and pituitary gland.
Endorphin is also responsible for making you feel HAPPY!!
Get up, Get out!!
These are just a few of the ways to help overcome chronic pain naturally!!
Below is a great article from Steve Wright.
Just one of the amazing experts I was introduced to during my time studying at ITN.
He is the GUT Guy!!!
Take a minute out of your busy day and Check out The Healthy Gut Company!!

Improve your Microbiome Health Today!!

A Healthy Gut = A Healthy Life
A Healthy Gut Microbiome is SUPER Important for your overall health & wellbeing!!
Restore your gut health and forever loose the nasty extra LBS that are hanging around your midsection leaving you feeling tired, crabby and unhealthy!!


“Gut Health” refers to the balance of the microorganisms that live our digestive tracts. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital. Did you know ALL disease begins in the Gut!! Bloating, constipation, indigestion? Acne or other skin issues? It may be stemming from your gut. Weak immune system? It may also be related to your gut. Brain fog and mood swing? You guessed right – This can also be tied to an imbalanced gut. And the list goes on… Almost 80% of your immune system is in your gut microbiome!!! Ahhh yes this is true!!! Our body’s good bacteria help our bodies with just about EVERY process!! This includes digesting the food we eat, a healthy mind to help think clearly, beautiful healthy glowing skin and BEST of all helps us to maintain a healthy SEXY BODY!!! A Healthy Microbiome is imperative for physical and mental health, immunity, disease prevention, gastrointestinal health, and overall wellness!! When your gut microbiome is balanced, you will feel healthy, be “HAPPY” in a good mood and you will have LOTS of GREAT ENERGY!! When your gut microbiome is out of balance you are setting yourself up for a variety of health issues, including weight gain, diabetes, brain fog, autoimmune diseases and even cancer. By making just a few lifestyle and dietary changes you can start taking steps today to rebuild your gut health.


Some positive changes you can make to boost your gut health right away include the following:

  • DIET – REMOVE the Bad Bacteria!!! AVOID eating processed foods, unhealthy fats, fried foods, foods high in sugar and other artificial sweeteners that can alter the gut bacteria in a way that causes glucose intolerance.
  • DIET – REPLACE with healthy gut foods and Good Bacteria’s!! Start eating a colorful variety of organic fresh fruits, vegetables, high quality proteins, and MOST important eating probiotic rich foods such as fermented foods like kombucha, sauerkraut, kimchi & whole milk plain yogurt. Also make sure to include foods high in prebiotics such as artichokes, asparagus, garlic, and onions.
  • Avoid the unnecessary use of antibiotics – Antibiotics are so over prescribed these days!! Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary is especially important.
  • STOP taking antacids – Too many people have low stomach acid but think they have too much and take antacids. Heartburn must be caused by too much stomach acid, right? Wrong! Believe it or not, LOW stomach acid is more to blame for symptoms of indigestion like bloating, heartburn, gas, and diarrhea. Instead of using antacids try supplementing with a digestive enzyme before each meal. Digestive enzymes help to breakdown our meals to ensure proper digestive function and helps to take the extra stress off the pancreas and gall bladder. Another great digestion aid is a nice glass of lemon water or 1 Tbsp of apple cider vinegar and water before each meal. Everyone’s digestion is different do some experimenting and see which one of these remedies works best for you to see if your symptoms improve.
  • Get enough sleep – Lack of sleep has been associated with obesity. Sleep deprivation can cause weight gain which can cause significant changes in your gut flora. Not getting enough or sufficient quality of sleepevery night can have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep every night.
  • Eat Mindfully – Relax & Enjoy your meal!!! – Eat slowly and chew your foods thoroughly as this can help promote full digestion and absorption of nutrients. One of the most important factors to healing your gut is your own consciousness. Our gut is our second brain. Before sitting down to eat a nice meal removing all stressors, stressful people, and negative conversations. Every time you sit down to eat, take a deep breath, pause, and give thanks to all who helped you create and bring this beautiful meal to your table.
  • Reduce Stress – This is SUPER HUGE PEEPS!!! Chronic high levels of stress are hard on your whole body, including your gut. Some ways to lower stressmay include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet.
  • Exercise Regularly – Your body is made for movement!! Ladies and gents “Move it or Lose it” is the absolute truth when it comes to your muscles, detoxing and the overall positive impact daily exercise has on your gut flora. Start by listening to your body and slowly start to incorporate some wonderful activities such as biking, rowing, stretching, yoga, swimming, walking, hiking, or light jogging.  
  • Remove all chemical household disinfectants, deodorants & beauty products.
  • Drink tea – Evidence shows that polyphenols increase healthy microbes (probiotics) and reduce harmful pathogens in your gut, which helps to keep your microbiome in optimal balance. Tea is one of the richest sources of polyphenols – healthy prebiotics that feed the healthy bugs in your gut. Tea polyphenols also have anti-viral properties that reduce harmful pathogens. The polyphenols in tea help you digest your food faster, while suppressing hunger cravings and allowing you to poop more and eliminate toxins.


PROBIOTICS – Are the “Good Bacteria” in the gut. They help to keep the gut healthy and working properly!! They are live microorganisms (bacteria and yeasts) that are especially good for our digestive system. Our Bodies are full of bacteria both good and bad.  Probiotics help maintain your gut’s ecosystem as well as the ecosystem of your respiratory tract and urogenital tract.


PREBIOTICS – Are made up of carbs that your body can’t digest. They exist as food for the probiotic bacteria that that exist naturally in your gut. The use of prebiotics and probiotics together is called microbiome therapy. You do not need to take a prebiotic for probiotics to work but taking them might make your probiotics more effective. Not only does prebiotic fiber strengthen and significantly increase the good bacteria, it helps suppress the bad bacteria, promoting an optimal environment for good digestive health.  


Improved gut health and function helps to improve your Immune System, Blood sugar levels, Heart Health, Brain Health, Irritable bowel syndrome, Inflammable bowel disease, Cardiovascular disease, Diabetes, Metabolic disorders, Obesity, Eczema, Depression, Arthritis, Ulcerative colitis

Acute infectious diarrhea and Celiac disease and gluten intolerances.


The bottom line – Your gut microbiome is made up of trillions of bacteria, fungi, and other microbes. As we have already discussed your gut microbiome plays an especially important role in your health by helping control digestion and benefiting your immune system and many other aspects of health. An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, high blood sugar, high cholesterol, and other disorders. When your gut is healthy, you are healthy!! With a healthy gut you will have a much better chance of staving off illnesses, infections, disease and may even help to keep a COVID-19 infection at bay.


Like everything else, there is no one-size-fits-all when it comes to your microbiome. The key is to keep supporting your microbiome with the foods that are healthy for you and living a happy heathy lifestyle. Elimination dieting is key and really getting to know your body and working together with your gut brain to determine what foods are best for YOU and YOUR gut health.


Mamma Misty’s Tip of the Week “A Healthy Gut = A Healthy Life”!!!


Check out my supplement dispensaries to receive a 10% discount on all products or reach out and I can set you up with additional discounts!!

Probiotic, Prebiotic & Fiber Supplementation –

Wellevate ~ https://wellevate.me/misty-rydberg (Also carries a full line of beauty products and essential oils)

Fullscript ~ https://us.fullscript.com/welcome/mrydberg

Essential Oils – My favorites ~ Plant Therapy ~ they carry a full line of chemical free products including essential oils, KidSafe blends, carrier oils, hydrosols, cleaning products and more! ~ https://www.pntrac.com/t/TUJGR0ZGSEJHR0pFTExCRkxNSUlI

Journals & Planners – For some lovely options check out ~ Ponderlily ~ http://lddy.no/otef

Tips For Better Sleep


Did you know Sleep is crucial to detoxifying and preparing your body to heal and restore??

In fact, sleep deprivation is linked to all sorts of various health issues including heart disease,

high blood pressure, diabetes, thyroid issues, depression, adrenal fatigue, poor immune system, poor mental health, and obesity. You should aim for 7-9 hours each night so your body can properly repair. 

Mamma Misty says get cozy and get your sleep on!!! 

Sleep Aid Supplementation – Check out my Wellevate or Fullscript Dispensaries for discounted supplements ~ https://wellevate.me/misty-rydberg

Essential Oils – My favorites ~ Plant Therapy ~ they carry a full line of chemical free products including essential oils, KidSafe blends, carrier oils, hydrosols, cleaning products and more! ~ https://www.pntrac.com/t/TUJGR0ZGSEJHR0pFTExCRkxNSUlI

Journals & Planners – For some lovely options check out ~ Ponderlily ~ http://lddy.no/otef

Essential Oil Benefits!!!

Essential Oils!! I Luv Luv Luv them!!


Whether I use them for skin care, or to unwind for a good night’s sleep. I truly luv essential oils!!! They are a wonderful homeopathic remedy I use to uplift my mood, relieve aches and pains, heal infections and the best of all they help me to relax you into a state of happiness and bliss. Essential Oil aromas have the potential to enhance the mind, body and your home.

What exactly are Essential Oils?

For those new to this trend, these incredibly potent oils — some of which have been around for centuries — are extracted from plants to capture their flavors, scents, and overall beneficial properties. Essential Oils are the natural essences of plants acquired by steam distillation or cold expression from a single botanical source. These oils are widely used in aromatherapy and massage therapy as well as in other commercial enterprises such as cosmetics, pharmaceuticals, soaps, candles, and domestic cleaning products.  

Some of the Health benefits of aromatherapy:

  • Basil: Stimulate, clarify, calm, fortify, energize and uplift the mind
  • Chamomile: Reduce stress and calm the mind
  • Eucalyptus: Purifying, cleansing, clarifying, and immune-boosting
  • Ginger: Soothes and reduce feelings of inflammation, nausea, stress, sadness, anxiety, lethargy, agitation, dizziness, and fatigue.
  • Lavender: Anti-septic, anti-inflammatory, reduces stress & cortisol levels, supports immune system, balances hormones and aids in a better night’s sleep
  • Lemon: Anti-anxiety, anti-oxidant known to increase happiness, improve concentration
  • Peppermint: Antiseptic, nerve stimulant, that boosts alertness and reduces headaches
  • Sage: Anti-inflammatory, anti-septic, stimulates and clarifies the mind while exhibiting a balancing, uplifting, soothing, and strengthening effect on the senses to ease negative moods such as fatigue.
  • Sweet orange: Cheerful, uplifting, relaxing, calming effect as it helps to reduce pulse rate and anxiety

How to use essential oils:

  • Add a few drops to a spray bottle filled with water and spritz on your bedding
  • Apply a few drops to a cotton ball, then put the cotton ball in your car’s air vents
  • Put a few drops in your bath (Mamma Misty’ Fav!!! With added Epsom salt!!)
  • Rub oil on your pulse points
  • Take a quick whiff from the bottle whenever needed
  • Use an oil diffuser or vaporizer


Before getting started, there are a few basics to remember when working with essential oils:

  • When applying oils topically, always dilute with a carrier oil such as coconut oil, almond oil or jojoba oil.
  • Always do a patch test before applying anything to larger areas of your skin. Many essential oils are toxic and shouldn’t be taken by mouth unless under the specific care of a healthcare professional.
  • Buy “pure” essential oils. There are all kinds of knock-off versions and perfume oils that don’t contain the same benefits.

What to look for when choosing your high quality Essential Oils:

  • 100% Pure Essential Oil!!
    • If it says “essence oil,” that’s not a pure essential oil but typically a premixed blend of essential oil(s) in a base of carrier oil (like jojoba). This is great for certain applications but is not a pure essential oil.
  • Organic, Unsprayed, or Wildcrafted
  • Label that clearly states the common and the Latin name of the plant used to make the oil.
  • A quality supplier who sells their essential oils in a tightly sealed dark glass bottle.
    Last but not least – Take your time researching!!

Please feel free to reach out to me anytime for suggestions or for one of my essential oil blend recipes!!


Enjoy the Benefits of Journaling!!!

Start Enjoying the Benefits of Journaling Today!!!
Yep, it’s true. Journaling does more than just help you record your memories or find self-expression. It’s good for your health.
What are some of the short- and long-term health benefits of putting pen to paper? Here are five good-for-you virtues of journaling:
1) REDUCES STRESS – An overabundance of stress can be damaging to your physical, mental, and emotional health. It’s proven. Journaling is a incredible stress management tool, a good-for-you habit that lessens impact of physical stressors on your health. In fact, a study showed that expressive writing (like journaling) for only 15 to 20 minutes a day three to five times over the course of a four-month period was enough to lower blood pressure and improve liver functionality. Plus, writing about stressful experiences can help you manage them in a healthy way. Try establishing journaling as a pre-bedtime meditation habit to help you unwind and de-stress.
2) IMPROVES IMMUNE FUNCTION – Believe it or not, expressive writing can strengthen your immunity and decrease your risk of illness. Those who journal boast improved immune system functioning (it strengthens immune cells!) as well as lessened symptoms of asthma and rheumatoid arthritis. Expressive writing has been shown to improve liver and lung function and combat certain diseases; it has even been reported to help the wounded heal faster.
3) KEEPS A SHARP MEMORY – Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing.
4) BOOSTS MOOD – Want more sunshine in your life? Try journaling. A unique social and behavior outcome of journaling is this: it can improve your mood and give you a greater sense of overall emotional well-being and happiness.
5) STRENGTHENS EMOTIONAL FUNCTIONS – Related to mood is how journaling benefits overall emotional health: Journaling evokes mindfulness and helps writers remain present while keeping perspective. It presents an opportunity for emotional catharsis and helps the brain regulate emotions. It provides a greater sense of confidence and self-identity. Journaling can help in the management of personal adversity and change, and emphasize important patterns and growth in life. What’s more, journaling unlocks and engages right-brained creativity, which gives you access to your full brainpower. Truly, journaling fosters growth.
Journaling is good for you — physically, mentally, and emotionally.
Our lesson? If you’re looking to better your health and well-being, KEEP A JOURNAL!!!

The Magic of Meditation

Make time yourself and practice daily meditation!!
You will LOVE the benefits!!
Beginners Guide to Meditation
For many non-meditators, the idea of meditation is scary. Spending time alone, without a cell phone, with your eyes closed
may bring up unwanted thoughts or feelings that you have so far managed to suppress. Or your mind may just continue to
wander. Or maybe you just don’t think you have time.
Studies have linked meditation with reduced inflammation, most likely due to its ability to reduce stress levels.
Because autoimmune disease is characterized by chronic inflammation, meditation is actually an important strategy to
manage autoimmune disease symptoms.
Even though you may go to a yoga studio, chances are that the studio deemphasizes the importance of meditation. This is
because novice yoga practitioners may feel frustrated by a focus on meditation. After all, most people in the West will only
practice yoga if they get some kind of a workout out of it—and meditation will not strengthen your biceps!
Only one branch of yoga—hatha yoga—focuses on movement. The other types of yoga focus much more on meditation,
breathing, and centering the mind, body, and soul. In the West’s quest for physical fitness, it neglects these other important
kinds of yoga (like pranayama yoga).
Meditation is easy, really, and it can be done right here, right now. Simply:
1. Find a quiet place free of distractions.
2. Sit upright with arms at your side. Posture is important for breath support.
3. Begin to focus on the breath. Do not try to change anything; just notice it.
4. Continue to focus on the breath while you scan the body for areas of tightness or pain. Focus through the pain.
Encourage the area of tension to relax.
5. If you mind wanders, pull it back with compassion and empathy. Realize that everyone has to fight mind
wandering during yoga.
At first, do this exercise for 5 to 10 minutes, and eventually you will easily meditate for 30 minutes without becoming
bored. Even if you think you don’t have time now, you will discover that the benefits of meditation are so great that you
will want to prioritize meditation in your daily routine.
So instead of skipping the meditation part of your next yoga session, lay back, relax, and enjoy the healing benefits of
© Institute of Transformational Nutrition, Inc. All Rights Reserved. | transformationalnutrition.com


Avocados are an excellent food, loaded with nutrients, many of which are lacking in the modern diet.
They’re weight loss friendly, heart healthy and, last but not least, taste incredible.
The avocado is a rather unique fruit.
While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.
Numerous studies show that it has powerful health benefits.
Check out this read!! 12 Proven Health Benefits of Avocado