The Springing Sexy Back Cleanse – Guided by Lil Miss Wellness

Justin107Hey there sexy. I’m thinkin its about time to SPRING SEXY BACK! We do deep cleaning at home each spring. We get the dirt and grime out and let some fresh air in.  Just the same way our home gets caked up with dust and dirt, our bodies struggle with a similar issue.

Winter is often a time of over indulgence. Holiday gatherings tempt us with extra sweets and booze. The cold weather makes us want to stay in and curl up on the couch to copious amounts of pizza, beer, and netflix. Eventually, our digestive system can get sluggish. We pack on a few extra pounds, our skin can begin to look dull, and our liver and kidneys become overloaded from working so hard to filter out all the gunk. Thats why, this time the SPRING CLEANING is going to take place in our bodies! Thats right.


DIRTY BABE. THIS CLEANSE IS NOT A TIME FOR YOU TO MISBEHAVE. (Sorry for borrowing your beats Justin.  I at least had the decency to change up the lyrics a bit)

I know cleanses can be a little intimidating but –  Have no fear, Lil Miss Wellness is Here.. to guide you through this. There are 4 cheat days included for the sake of your survival. Participants have the option of signing up for my Text Message Motivational/Accountability Package (limited to 10 participants). The package costs $25 and includes secret tips, recipes, grocery shopping secrets, customized motivation and accountability, and unlimited answers to all of your cleansing questions.

To register for the Motivational/Accountability package:

  • email with subject line: Springing Sexy Back Cleanse. Payment options include: check, money order, and paypal.


Duration: 4 Weeks (28 days)

The No No List

DP - the anatomy of a binge

  • No refined carbohydrates (this means no bread or pasta except for the approved pasta substitutes)
  • No rice
  • No sweets (No Refined Sugar)
  • No refined/oxidized oils (this includes canola oil, sunflower, safflower, most olive oils, etc) There are a few approved oils.
  • No meat
  • No dairy
  • No roasted nuts/seeds or nut butters
  • No Alcohol

The Approved Listunnamed

  • All Fruits
  • All Vegetables
  • Virgin Unrefined Oils: Coconut Oil, Avocado Oil, Red Palm Oil (make sure you get the unrefined versions of these oils. I highly recommend you get the glass jars as opposed to plastic as they can leach harmful cancer causing chemicals into your food)
  • Carbs: Sweet potatoes, red skin potatoes, quinoa, Food For Life Sprouted Corn Tortillas, Explore Asian Pastas (these are made with beans), homemade zucchini noodle pasta (easy to make with a spiralizer)
  • Raw nuts and seeds
  • Raw nut butters
  • Beans and Lentils
  • coffee (in moderation/organic cold brew preferred)
  • tea

The Cheat Days! 

  • A total of 4 cheat days allowed within the 28 day cleansing period

The purpose of The Springing Sexy Back Cleanse is to detox our systems and give our organs a rest. It’s designed to get us back to eating clean and feeling light, vibrant and sexy. With that said,  this cleanse is meant to be managable and attainable for all of us. Each participant is allowed 4 cheat days (average of 1 per week, but you can use them at any time).

gut3-445155Choose your cheat days wisely my friends. You should still eat healthy on the cheat days but you can stray away from the plan a bit. If you sign up for the accountability program, I’ll be checking in to see just how bad you’re cheating. If its just too awful, I might just have to put an end to it.  If you booze cheat, limit yourself to 2 drinks and try to keep it on the healthier side. My top recommendations for booze cheats are red wine (organic is even better), or clear liquor like gin or vodka with soda and fresh citrus. You can cheat with the food too, but again keep it reasonable. Don’t go eatin’ waffles and bacon for breakfast, a double decker burger for lunch, and an entire pizza for dinner. An example of a reasonable cheat would be avocado toast, a sweet potato black bean burrito (my favorite is from Taco Tantos in Kent and Lakewood), or 2 pieces of veggie pizza and a glass of red wine. You can begin the Springing Sexy Back Cleanse whenever you’re ready. I will be leading a group cleanse that begins Sunday April 10th and finishes up on Sunday May 8th (28 day cleanse). Join our Facebook group here. If you’re looking for even more support and accountability sign up for my Text Message Motivational/Accountability Package. 

Now lets bring sexy back together!!!  Here we go! Let’s do this!

All my love and support,

Lil Miss Wellness

photo (13)



Local Spotlight – Daily Press Juicery and Cafe

This local spotlight features an adorable organic juicery nestled in the Gordon Square Arts District in Cleveland, OH – DAILY PRESS JUICERY AND CAFE

Miles Henri happily greeting the juicery guests

Daily Press is colorful and eclectic. Large picturesque windows overlook Detroit Avenue. Beams of sunlight pour in, and create a natural warmth.  The brightly colored furniture invites the visitor to relax and stay a while. Simply hanging out in this magical juicery is enough to lift your spirits.  Then there’s the juices that will send you soaring into bliss.

My first visit was lovely. Upon entry,  I was greeted by Miles Henri-  a super cute, sophisticated min pin. He hangs out at Daily Press while his mama (the juicery owner), Jodi Rae is busy slinging health drinks. Sweet little Miles loves to watch you enjoy your healthy snacks. He secretly hopes that you’ll  accidentally drop something onto the floor (But you won’t because its so good that you’ll be ravenously devouring it like I did).

With so many tempting choices I ended up getting two juices during one visit!  I started out with  Kaleing me Softly. Jodi has the best names for her juices. 🙂 This nutritional powerhouse is packed with kale, parsley, cucumber, celery, pineapple, ginger, and lemon. It was quite refreshing and delicious.  To kick my kale consumption up a notch, I enjoyed my juice with a bag of chipotle kale chips.                – Savory and crunchy with a cheesy taste –

Daily Press owner and Juice Master, Jodi Rae
Daily Press Owner and Juice Master, Jodi Rae – Photo Credit: Angelo Merindino

After I devoured my tasty kale treats, I couldn’t help but ask Jodi about this chocolate milky looking beverage that I’d been eyeing. She said it’s one of her favorites. She calls it Dark Chocolate. Its made with raw cacao, gogi berries, and coconut milk. Sold! I bought it immediately. Oh my…. My inclination was right. It tastes just like chocolate milk, only better! Creamier, with a richer chocolate taste….and oh so much better for us. Instead of drinking dairy laced with antibiotics, hormones, and  refined sugary syrup crap, I sipped on natures finest super-foods loaded with beautifying vitamins and antioxidants. I felt like a queen sipping on this fine beverage.  Dark Chocolate is the new love of my life.

The Juice Cooler that holds all the magic


Next juices on my list to try:

Water You Doing – Watermelon and mint

Turm Down For What? – Carrot, Coconut Milk, Turmeric Ginger

Citrus Elixer – Grapefruit, Organge, Pineapple, and Cayenne

DP juices are cold pressed and organic. They are made with local ingredients when possible. It gets even better. There’s a bottle back rewards program. Jodi is environmentally conscious. 🙂 Instead of using planet destroying plastic, she serves the juices in reusable glass bottles. You can return your bottle for a $1.00 refund or $1.00 off of your next juice!

Daily Press is a full service cafe featuring smoothies, soups, sandwiches, salads, and more. Check out the full menu here. You’ll find lots of locally made Cleveland goodies too. Can’t wait to try out some of the other menu items.

Miles Henri supervising the customers to make sure everyone is getting their daily dose of vitamins


I love Daily Press so much that I felt compelled to write a poem about it. (We both know you missed my poetry). This ones more of a rap song. So when you read it make sure to rap it out y’all.

A hem ..


Daily Press Juice makes ya feel real good

Its over in that Gordon Square Arts District Hood’

Organic and local, even cold pressed

Daaaaang Jodi Rae, I’m impressed

 Now make your way over to visit Jodi and Miles. Tell them Lil Miss Wellness sent you, and let me know which juice is your favorite in the comment section.

The Lil Miss Wellness Warrior Shake – 32 Grams of Protein!

2015-01-17 23.01.21 (1)

Hey friends. It’s been way too long. I missed your faces.  I thought I’d share with you a delicious and nutritious wellness shake that I have created to help us to feel like the wellness warriors that we are. I call it..

…  Ahem

The LiL Miss Wellness Warrior Shake – It’s loaded with protein, iron, vitamins, minerals, antioxidants and omega threes to make us feel on top of the trees. (I know you missed my poetry).

You will need:

1 Scoop – of Sun Warrior’s – Warrior Blend Raw Vanilla Protein

1/2 – Ripe Banana

1 TBSP– Raw Organic Chia Seeds

3 TBSP– Raw Organic Hemp Seeds

Some – Purified water and a few ice cubes (Adjust amount to desired consistency)

A Blender

This shake is super easy and quick to make. I throw it together in less than 5 minutes for a quick on the go snack! If you don’t have time to mess with the blender – just skip the banana, mix together the protein, seeds, and water in a glass and drink up



1. Toss all ingredients in a blender

2. Blend it, you Warrior you.  Blend it!

3. Drink it, Warrior. Drink it!

4. Embrace your Wellness Warriorness, all happy and giddy like knowing that you just consumed an all natural, organic, raw, vegan, high protein, high omega 3,  Lil Miss Wellness Warrior Shake

Audrey, my Wellness Assistant
Audrey, The Wellness Assistant

Audrey, The Wellness Assistant has done a few calculations, and has determined that The Lil Miss Wellness Warrior Shake contains 32 grams of Protein (Complete Amino Acid Profile) and 60% DV of Iron.

I have included nutrition labels below for more information on the ridiculously amazing nutrients this shake has to offer

Warrior Blend Protein

Chia Seeds

Hemp Seeds 

I buy my seeds in bulk from a local health food store.  I get my protein on (Free 2 day shipping with my prime membership).

Let me know what you guys think of the shake!

Cheers to your Warrior Health!


Lil Miss Wellness

photo (13)