Liver Cleanse Grocery Lists

Planning and Preparation are Key!

If you want to do the Medical Medium Liver Cleanse, then I want you to succeed!  Organization is one of my Divine gifts, so I am providing this list in the hopes that it helps you get organized and prepared for the cleanse.

Remember that the first 3 days have options, so if your options are different from mine, then your grocery list will need to be modified accordingly.

Dragonfruit Powder

Dragonfruit can be found in some grocery stores like Berkeley Bowl, though I have seen it infrequently and it’s always quite expensive.  It is available in some freezer sections, though nearly as infrequently.  The powder seems the easiest form to get your hands on in enough quantity for this cleanse.  One 3.5 ounce bag is required for each person on the cleanse.  Amazon carries it, but iHerb has it cheaper at this link and you save more if you buy 2 of them.  Spend more than $20 and get free 2 day shipping.

Order the dragonfruit before you start the cleanse to be sure you have it delivered before day four.

If you need these items for the optional detox smoothie on my menu plan, they are available on Amazon or at Sprouts:

Barley grass juice powder
Hawaiian Spirulina
Atlantic Dulse

A word about smoothie recipes

The Liver Rescue Smoothie says 1-2 servings and the Heavy Metal Detox Smoothie says 1 serving.  I treat both recipes as 2 smoothies because I have a single serve blender and half a recipe is all that fits.

I drank 2 LR smoothies on each of days 4 to 7, but those are each half sized servings, so if you find you are still hungry, you can have up to 2 more smoothies using the same recipe.

My Grocery Lists

I hope these lists are a helpful resource! Click on each one to read and download.

I have my lists organized by days and also by stores based on preferred quality and price.  On the first cleanse I bought all of the items for days 1 to 3 and found I had some stuff left over simply because I did not eat as much of some of the produce as I purchased.  So check your supplies on hand before purchasing more for the subsequent days.

One potato is required on day 7 (or squash or sweet potato) and I simply added it to my list for the first 3 days so I don’t have “one potato” to hunt down on my third trip to the store.  I’m efficient like that.

Each list is per person.

Day 1-3

Day 4-6

Day 7-9

Yep.  It’s a LOT of food! 

Please let me know if you ave questions or need any support as you prepare for the cleanse!

Liver Cleanse Preparation & Meal Planning

The cleanse referred to in all of my blog posts this month is the 369 Liver Rescue Cleanse outlined in chapter 38 of Liver Rescue by Medical Medium Anthony William.  Any page numbers given also refer to this book.  You must have your own copy of the book to complete the cleanse as it is the only place you can find all of the information.

If you choose to undertake this cleanse for nine days, I want to support you in whatever way I can to make the experience a success for you!  This is a long post with a lot of info, so I thank Google for the images I use here to beak up the text!

Photography Credit: Elise Bauer

If YOU have a question about something, it’s very likely someone else is pondering the same thing!  So if questions arise as you plan your meals and prepare yourself for the challenge, let me know and I will try to find answers for all of us!  

What is your intention for undertaking a cleanse?  

Spend some time with that question.  Think it over.  Discuss it with those supporting you in this journey if that feels right for you, or journal about why you want to do this.  

Why are you doing this?  When the food choices feel limited or challenges arise, it will be valuable to remind yourself of your intentions for hanging in there when it’s tough, to get the outcome you desire.  Write down WHY you are doing this somewhere that it’s handy if you need reminding during the cleanse.

It can also be helpful to list any symptoms or ailments you are experiencing, specially chronic conditions, or any of the symptoms listed on the cover of the Liver Rescue book.  Tracking improvements in these will be among the benefits we share with the support group.

My Definition of Success

For me to have a successful cleanse means to increase awareness about how I fuel my body currently, and how I want to fuel it moving forward. 

My intention is to become aware of which foods make my body react and in what ways, as well as to decrease the amount of toxins in my liver for many health benefits.

Cleanse Support Group

My intention in running a cleanse support group is to empower others who are choosing to follow the Medical Medium Liver Cleanse to be as successful as they possibly can as they create healthier, more energized lives!  I am not an expert and I am not offering advice.  I am simply offering support and sharing my own experience, as well as relaying any experiences the rest of the group reports to me so that as we travel this healing path, we do not feel isolated, but rather supported by a community of like minded people who understand what we are growing through.

If you need support or encouragement during this journey, I am your go-to cheerleader!  If you are feeling challenged and want help to reframe your thoughts and focus on your intentions, PLEASE email me or send a text!  I want to help.  That’s why I am doing this.

Participation is free because I am practicing for leading similar cleanses in the future and what we learn here will be valuable information to use moving forward.  Toward the end of the cleanse I will send a feedback form to ask you questions about your cleanse experience, what benefits you gained from the cleanse and any ways in which you feel the support group could be improved for next time. 

During the cleanse if you experience ANY detox symptoms, I would like it very much if you will let me know what day you are on and what symptoms you experience, so that I can let others know what is going on for some participants at that particular stage of the cleanse.

I encourage each of you to take this opportunity to really tune in to what your body is saying!  Honor your own individual needs.  Rest when you need rest.  Eat food from the meal plan when you are hungry.  Do NOT deprive yourself of calories.  Feeling hungry is not helpful to your mind, body or spirit and is absolutely not required for this cleanse.  Please consult your doctor if you have any questions about whether this cleanse is appropriate for you.

Believe in Yourself!

So far our group is thirteen strong and most of you have told me you are nervous about some aspect of the cleanse.  That’s perfectly normal!  We are undertaking something new in an effort to transform our health.  That can feel scary.

But it’s only nine days!

Don’t focus on what’s challenging about it.  Focus on the benefits you expect to receive by the tenth day.  Remember when I had you write down and think about WHY you are doing this?  Get that out and look at it to remind you.  Or send it to me when you write it down, and ask me to send it back when you are feeling challenged!

I have no doubt that this is doable!  I did it last month.  Each of us will feel lighter and brighter on the other side of this liver detoxification cleanse.  Will it be challenging?  Absolutely.  But you are a brilliant, resilient human capable of accomplishing EVERY damn thing that you truly put your mind to doing!  This is just nine days.  And by the time it’s challenging, it’s nearly over.

One of my clients expressed concern that she might fail to finish the cleanse for any number of reasons.  What if something does prevent you from finishing the cleanse?  That does not make it a failed attempt!  You will gain knowledge about what works and does not work for you personally.  Stay open to possibilities and pay attention to how your body feels as you feed it different types of food.  If you gain one new insight about one food, you are making progress.  There are no mistakes.  If something does not turn out the way we hope, we have still gathered more wisdom about what works, or does not work that we can use to make informed decisions moving forward.

Preparation is KEY!

I am supplying a PDF that you can print out to help with planning for the cleanse.  All of the required items are listed with blank spaces left where you have options.  Fill in what you want those days to personalize the plan a little! Click here to download PDF.

Options only happen on the first three days, and just in case you are curious what I will be eating on the cleanse, here are the options I am choosing for myself.

I love the heavy metal detox smoothie from Medical Medium’s Thyroid Healing book.  Click this link to find the recipe on his blog.  Jeremy and I drink this recipe most days with one small twist.  We use organic strawberries in place of the blueberries.  Now, wild blueberries are an essential ingredient in heavy metal detox, so we eat them every day, we just don’t eat them in this smoothie.  Why?  The combo of cilantro and strawberries is WONDERFUL!  Try it and see.

So, on each of the first three mornings, my breakfast is a Detox Smoothie with strawberries, and my morning snack is  blueberry muffins from the recipe on page 378.  I like the simplicity of keeping my mornings the same and I love both of these, so I never get bored with them.

I do plan to fix something different each day for lunch and dinner!

My lunch choices include lentil tacos from page 396, sweet potato & black bean salad from page 388, and potato pancakes with cucumber radish salad on page 402.

Other Medical Medium approved lunch choices from his blog:
Kabocha Squash Soup
Roasted Veggie Pasta
Potato Bruschetta
Roasted Eggplant with Tomato Cucumber Salad

My dinners will include grilled salmon & salad, nachos potatoes from the Thyroid Healing book, to which I will add a small amount of grilled chicken breast, and on the third night I go to a friend’s house for dinner.  I plan to bring my own grass fed steak to grill, along with Option B of the Liver Rescue Salad from page 384 to share at the pot luck.

Normally I would advise AGAINST eating one of the Liver Rescue salads on the first three days because you are going to get your fill of them and do NOT want to burn out on them.  However, since I am going to be eating at a potluck and might find myself tempted by items not allowed on the cleanse, this salad serves several purposes.  1) it is FILLING  2) it is delicious  3) it gives me a chance to tell the other dinner guests about my delicious eating plan!

More Resources

I am also sharing a PDF from one of my clients that outlines the nine days for vegan eating AND she planned an extra four days after the cleanse because she said, “I couldn’t see how spending so much time and energy cleansing your liver and then not transitioning in a thoughtful and measured way would be very supportive of the previous nine days.”

Bravo!  I appreciate your enthusiasm and initiative!  She was also kind enough to include her grocery list that supports her vegan menu for the nine days.  I include that for your use as well in case you want to follow her plan, or use her list as a template for your own. Thanks for the resources Melanie!

Liver Cleanse 369 Guidelines


• Avoid gluten, dairy, eggs, lamb, pork, canola oil.
• Substitutions for afternoon dates: mulberries, raisins, grapes or figs.
• If you are 100% raw, see full cleanse description for alternatives to cooked meals.

Day 1-3

• Follow the guidelines for Liver Rescue Morning on page 334.
• No fats (animal protein, nuts, seeds, oil) until dinnertime and then only 50% of the fat you normally eat.
• Limit animal protein to one serving per day, only at dinner.Bring in more fruits, veggies & leafy greens every day!

Day 4-9

• Avoid radical fats (animal protein, nuts, seeds, oil) entirely.
• Stick to ONLY the foods outlined on page 345 for days 4-6.
• Stick to ONLY the foods outlined on page 348 for days 7-9.

Eat as much as you want to feel full! 

Do not skimp on portions! Feeling hungry will not increase the effectiveness of this cleanse and might lead to an inability to complete the cleanse due to feeling deprived.


The meditations at he back of the book will actually help even if you “don’t meditate.” If you are feeling challenged during the cleanse, I invite you to revisit your personal “why” of doing this cleanse, then read through the meditations section of the book. Just reading it will help realign you with reasons to do the cleanse and calm any anxiety that may come up for you.

The more prepared you are, the easier this will be! The benefits are worth the effort.

Please reach out if I can do anything to help you succeed!

The information provided on and accessible from this website is for informational  & support purposes only and should not be considered to be healthcare advice or medical diagnosis, or treatment. I support individuals who want to transform their health in whatever way they choose as best.  The state of California has no licensing requirements for Life Coaches. I am not a doctor and do not diagnose or treat disease, nor make recommendations regarding medical treatment or medications.  Please consult your medical doctor if you have any questions about the whether any cleanse is appropriate for you.   

Liver Cleanse FAQ

These thoughtful questions come from one of my clients who read my blog Friday about the Medical Medium cleanse, bought the Liver Rescue book, made her plan (including a grocery list organized by day and grocery aisle!) and sent questions for clarity!  I love her enthusiasm and organization! 

I am posting her questions here along with answers found in the Medical Medium books.  If you have questions on the cleanse, let me know and I will find answers for us and post them here also.  As of the writing of this blog there will be twelve of us following the cleanse at some point between May 10 and May 30!  I am so excited to see all the wonderful health benefits we reap!

Questions About the Liver Rescue 369 Cleanse

The recipe for the lemon/lime water is on page 362, right?  So, we aren’t adding apple cider vinegar, honey, or cinnamon/cayenne?

– Medical Medium is adamantly AGAINST apple cider vinegar (Liver Rescue p. 238) for the liver cleanse.  He has this to say about lemon water: you can add one teaspoon each raw honey and freshly grated ginger to the lemon water. I am not sure what he says about adding cinnamon or cayenne, but I believe that recipe is from a different cleanse?  It’s important not to mix other protocols with Medical Medium protocols for the sake of clarity as well as proper nutrient balance.

For the first three days, do the breakfast, lunch, and dinner options only have to adhere to the Liver Rescue Morning?  So as long as they don’t contain gluten, dairy, eggs, lamb, pork, or canola oil, I reduce my “radical” fats by 50%, and eat fats/animal products only at dinner, I am adhering to the recommended guidelines?

Correct! Guidelines for the first three days are as follows:

– Follow guidelines for Liver Rescue Morning beginning on page 334 of Liver Rescue.

– Avoid gluten, dairy, eggs, lamb, pork, and canola.

– Reduce “radical” fats by 50%, and eat fats/animal products only at dinner.

– Bring in more fruits, veggies and leafy greens each day.

How much water should I drink for days 1-8?

– Drink enough to stay hydrated for your size and activity level.  This varies by person.

– Medical Medium has this to say about hydration on his blog: “I personally try to drink around two liters of water everyday with lemon juice squeezed in. In addition, I’ll bring in celery juice, cucumber juice, and oftentimes 16 to 32 oz of fresh squeezed orange juice. These are just a few of the ways I try to keep myself hydrated. Each person’s needs are different when it comes to hydration though. An avid exerciser might want to bring more than two liters of water into their daily routine. Play around with all of these suggestions and see which ideas work best for you!”

The plan relies on celery juice for days 4-9, but the book doesn’t contain the recipe.  How do I get it?  

– Celery Juice!  Medical medium wrote a whole book on this single magic elixir.  Page 346 in Liver Rescue gives you a small glimpse of how he feels about this ‘life-giving tonic.’  Making it yourself and consuming it fresh is best, but you can order it from a juice bar if you have one local to you.  If you already have a high-end juicer, you’re all set.  If you do not have a juicer and want an inexpensive option for the purposes of this cleanse, here is a link to the one I ordered from Amazon for $35.  It’s perfect for celery and cucumbers, though it will not do the trick for apples or any type of greens.  Apple juice is required on the last day, so I just purchased a high quality organic unsweet apple juice.

For planning purposes, how much celery is required for 16 ounces of celery juice?

– One large stalk makes approximately 16-20 ounces, though stalks vary wildly in size and juice content.  I always try to choose the heaviest stalks when I am at the market, and PLEASE buy organics when it comes to celery!  It won’t help the liver to detox if you are adding in more toxins (pesticides) with your celery juice every day.  One day the grocery store only had organic celery as hearts, so I bought them and discovered they are far more bitter than a full stalk of celery and I didn’t purchase celery hearts for the juice again.  Yuck.

For the Liver Rescue Smoothie and Salad, do I go with Option A or B?  Do I have to mix it up?

Liver Rescue Smoothie: I had an absolute preference for one and stuck to it, but other people will like having options, so mix it up and do what tastes best to you!

Liver Rescue Salad: On ‘the 6’ or days 4, 5, and 6 we eat one of these salads at each lunch and dinner, so using both options will help reduce feeling limited in your choices.  Try one for lunch and the other for dinner.  Or make enough of one to have for lunch and dinner to reduce your prep time, then do the other option for lunch and dinner the next day.  Any way that works for you, you’ll want to have both options to mix it up a little so you don’t get bored.

Here’s a GREAT tip I read after I finished the cleanse: You can blend the salad ingredients together into a soup! i am totally going to try it this time around because sometimes I don’t have 30 full minutes to spend chewing a salad!

For days 4-6, the orange juice for The Liver Rescue Salad: does it need to be from the refrigerated section in the grocery store, or am I juicing oranges to make it?  

– For all of the Medical Medium recipes, fresh is the best choice.  He loves fresh, whole foods as the source of nutrients.  If you do use something from the store for convenience, read the label closely to be sure you are using just orange juice and not some type of beverage with lots of other ingredients or added sugar.

For days 4-8, regarding the asparagus and Brussels sprouts, the plan refers to the preparation as “steamed.”  Must I steam them?  Can I roast them in the oven (sans oil) or sauté them in a skillet?  Do I eat them without “the usual” butter, oil, salt, lemon, and/or other tasty additives?

– Butter and oil are NOT allowed after day 3 of this cleanse and should not be used even in small amounts!  This is so the liver does not have to deal with fats while cleaning out the toxins that we intend to get rid of.  I like to think of the cleanse as a prescription diet for my liver.  The asparagus and Brussels sprouts are prescribed steamed or raw for the purpose of maximizing nutrients and this is the BEST way to eat them for the purpose of this cleanse.

– THAT HAVING BEEN SAID, the first time I did this cleanse I wrongly assumed that because the Maple Roasted Brussels sprouts recipe was included in the Liver Rescue book that it was an allowable way to fix them for the cleanse.  I roasted them every time I ate them the first time through the cleanse because I like them MUCH better than steamed.  Afterwards I discovered that even though the recipe is in the book, it is NOT supposed to be used during the cleanse because they are more nutritious when steamed.  But I still got miraculous results from the cleanse despite the roasted Brussels.  I highly recommend that you stick to the cleanse as closely as possible to get the best results for your body.  Since I am not fond of steamed Brussels, I plan to eat mine raw this time through.

For days 7 and 8, the plan calls for Spinach Soup Over Cucumber Noodles, but the recipe is not in the book.

This is Anthony’s 4th book and I think a lot of it is written as if we all have purchased and read his previous work.  The spinach soup and cucumber noodles recipe was in his Thyroid Healing book and can be found on his blog at this link.  I got lazy and served the delicious spinach soup with cucumber slices on the side, (image at top of page) and that worked great!

All of the Medical Medium books have valuable nutrition information, interesting stories & helpful tips.  All but the original book contain and lots of delicious, healthy recipes and are well worth having on hand for reference. 

For Day 9, the author spends a lot of time on page 350 discussing the proper ratio of cucumber-apple juice, but does not devote any attention to the blended melon, blended papaya, or fresh-squeezed orange juice.  What kind of melons should I use and in what proportion to the other ingredients?  Or is it not a mix-and-match drink?

– The melons and orange juice are unlimited in any amounts or mixture that you want.  My favorite were a blended cantaloupe with ice and blended watermelon.  I liked them separate so I could taste the flavor of each melon.  We also did honeydew and papaya with orange juice.  Be creative and don’t be stingy!  Eat plenty of melons and papaya all day.

This entire plan seems like a lot of food.  How do I complete the cleanse while not spending a ton on all this fresh produce?

– Fresh organic produce is expensive, but not as expensive as chronic illness.  Since you’re not purchasing expensive dairy or meat options, it balances out.  Shop Costco and local farmers’ markets for the freshest produce at the best price.  My local Sprouts was the best source I found for organic celery.  I said earlier that I think of this food as a prescription for my liver.  I actually know someone that takes a prescription for her liver monthly that costs more than $500 a month.  By comparison, this prescription is quite reasonably priced.

What tips are the most helpful for being prepared and completing the cleanse successfully?

Read the Liver Rescue book!  Read the section on the cleanse first so that you can be prepared, but then read it cover to cover to glean as much helpful advice as you can as well as moral support to make these healthy changes!

Read the meditations section of the book!  I found some of these very helpful during the cleanse.  I especially enjoyed the one for strengthening bile production, but do whichever ones resonate for you.

Be prepared to have a few detox symptoms during days 4 to 6.  These vary from person to person.  Energy is also low on these days, so plan to rest when you can or at least set yourself a lighter schedule than normal.  Keeping active is important, but plan to do less strenuous workouts.  I didn’t feel like getting on my elliptical during the cleanse, but I did walk  ten or twenty minutes each day followed by some gentle stretching.  Go with the flow.  Listen to your body and honor it’s needs.

Ideally you need to own a juicer and a blender.   If you already have a high-end juicer, you’re all set.  If you do not have a juicer and want an inexpensive option for the purposes of this cleanse, here is a link to the one I ordered from Amazon for $35.  It’s perfect for celery and cucumbers, though it will not do the trick for apples or any type of greens.  Apple juice is required on the last day, so I just purchased a high quality organic unsweet apple juice at Sprouts.  If you don’t already own a blender, this link goes to an inexpensive option that handles all the needs of the cleanse.

Planning is KEY.  Writing out the whole plan ahead of time and then organizing individual grocery lists for each of the 3 sections was a great help to me!  The client who provided all these lovely, thought-provoking questions has her entire 9 days plan written out with grocery list already!  I will share that valuable tool along with my own meal plans in a post later this week!

Preparation time is more than most people are used to!  I had to take two or three small meals to work with me each day, so that meant prepping LOTS of food first thing in the morning.  Some days I had to get up an hour early to accomplish this.  The cleanse takes effort, but your improved health is WORTH the effort!  

The first three days are really quite easy if you plan and prep ahead.  It gets challenging with LIMITED food options, low energy and detox symptoms on days 4, 5, 6, but by then you are halfway there!  On days 7 & 8 my energy came way back up as my body adjusted.  The liquids-only prescription for the final day was actually quite refreshing since I was really OVER the Brussels sprouts and I love fresh cantaloupe.  And the energy I had and the clarity of thinking that were mine on day 10, and the lack of pain and inflammation in my back was MORE than worth any discomfort or challenge that arose.

Focus on your intentions. When you feel challenged in any way or are having some detox symptoms, focus on WHY you are doing this. My intention is to see what benefits are available to me for simply changing my diet for a few days, and to explore what further benefits will be gained by paying attention to how foods react in my body, and which foods for me personally allow me more energy and more mobility!

Journaling helps! Writing about your intentions is a super awesome way to get clarity on why you are personally undertaking the cleanse and what benefits you expect to gain.

If you have any additional questions not answered here, please leave them in the comments.   I will add them to this post along with the answers I find for us.

The information provided on and accessible from this website is for informational  & support purposes only and should not be considered to be healthcare advice or medical diagnosis, or treatment. I support individuals who want to transform their health in whatever way they choose as best.  The state of California has no licensing requirements for Life Coaches. I am not a doctor and do not diagnose or treat disease, nor make recommendations regarding medical treatment or medications.  Please consult your medical doctor if you have any questions about the whether any cleanse is appropriate for you.   

Tosha Silver

I am a GREAT believer in promoting all things vibe-raising, and Tosha Silver fills the role of vibe-raiser in such brilliant ways!

“Tosha graduated from Yale with a degree in English Literature but along the way fell madly in love with yogic philosophy. For the past 30 years she’s taught people around the world ways to align with Inner Love.” – from Tosha’s website.

I became aware of Tosha’s books less than a year ago when a dear friend recommended Outrageous Openness to me.  I instantly became a HUGE fan.  Now I read a few pages from one of her books each morning to inspire my day. 

Book Passage

I follow Tosha on Facebook, so Saturday when she posted that she was going to speak at Book Passage on Sunday, I was THRILLED!  I was even more thrilled to discover that my schedule actually allowed me to attend!  I took my fun money and drove across both the Carquinez, and Richmond bridges to one of the most amazing bookstores in the world. 

If you live in the Bay Area, you should plan a field trip to Book Passage, an independently owned bookstore with over 800 events a year!  They have so many classes they are practically a small university.  Book Passage is an amazing place with something for everyone.

It’s Not Your Money

Tosha spoke for half an hour, lighting the room with her energy.  She said her new book, It’s Not Your Money, is not about creating abundance, it’s about being abundance. 

When she took questions for half an hour, one woman who had already read the book, was in tears when she thanked Tosha for the transformation the book had brought to her life. 

Then Tosha signed books, and greeted each of us with that radiant smile. I asked her to sign two copies, one for me and one for a friend that has been between jobs for almost four years.  She looked up and said,”Oh she HAS to read this book!  Can I write that?”

“Yes, please,” I replied.  She inscribed it, ‘To Laura, Read this book! Love, Tosha

She inscribed my book with love as well, and I was left with the feeling of deep connection to myself, my Soul and my creator.

The entire experience was Divine!

If you are not familiar with Tosha’s books, you are in for SUCH a treat!  Any of them are great resources to lift your vibration. Click this link for her author page on Amazon.

If you are familiar with her books, maybe you did not know that she offers many classes and events! Click this link for info on Tosha’s classes.

Either way, Tosha Silver is a treasure, and a valuable resource for anyone that wants to build a stronger connection with the Divine, and live a more inspired life.

Want help energizing your life? Schedule a free empowerment session with me. 707-515-8324

Deeply Centered

Wear your cloak of invincibility.

It is my mission to uplift the vibration of this planet each day I am here! This seven minute recording is my gift to you! It’s a great way to center yourself before beginning anything. What does it mean to center yourself? I like to think of it as gathering my energy around me like a cloak of invincibility.

If you feel anxious, nervous, or anything other than supremely confident, take seven minutes to restore your breathing, raise your vibration, and pull on your cloak of invincibility. I use this exercise first thing every morning, before each session with a new client, and with clients to begin a session any time they arrive feeling frazzled or unfocused. Listen to it here whenever you like.

Breathe deeply at whatever pace is comfortable for you.

Subscribe to my blog and I will send you the download link for this powerful tool so you can use it wherever you are!

Practice Happiness Daily

So – How do you choose happiness (or at least a sense of calm) when chaos is raining down around you? One of my coaching clients posed this very question to me last week. Here’s my short answer:

Practice happiness daily.

Olympic athletes don’t show up on game day to give a peak performance without practicing a few (hundred) times.  To strengthen your faith, you need to practice building faith daily.  To strengthen your ability to choose happiness and increase your overall sense of calm, you need to practice choosing happiness daily.  And you can’t wait until your transmission leaves you stranded with a huge car repair bill and then hope you’ll remember to choose happiness in that moment if you haven’t been choosing it daily.

Practice happiness daily! Choose it every chance you get, and you get myriad chances sprinkled into your days.

What constitutes a happiness practice? 

There are LOTS of options, and it’s different for everyone, so you get to put together the pieces that resonate with you!  You get to choose what to call your daily practice (happiness practice, spiritual practice, faith-building practice), and select the tools that fire you up and make you feel energized and ready to seize your day!

A great place to start is to unfollow anyone and anything on social media that is not adding to your joy and start following people and businesses that do uplift your soul. You can find uplifting vibes at Practice Happiness Daily, along with about a million other choices to lift your vibe and inspire your day. When you focus on what you want, the Universe brings you more of what you want.

One of the ways I practice happiness is reading something uplifting every morning.  My current inspiration is coming from Jen Sincero’s You are a BADASS Every DayJen describes what I am talking about in a much badassier way than I can, so let me quote:

“Strengthening these muscles of badassery is where something I like to call the spiritual gym comes in.  As we travel the winding road to greatness, we’ve got to have some sort of workout routine to keep our motivation strong, our belief in the near impossible unwavering, and our focus firm – because muscles don’t stay strong all by themselves.”  She continues, “Get specific about which practices make you feel like you could bench press a gorilla and make them a nonnegotiable part of every single solitary day with no exceptions.”

I couldn’t agree more! 

Your practice. Your choice.

Despite what religions would have us believe, there is no one right way to connect to Source energy. You get to choose. My morning practice has evolved over time and currently looks like this: five minutes centering, read something uplifting for ten minutes, write a gratitude letter, read it out loud, visualization practice for ten minutes max, core strength & stretching for ten minutes.  Then I like to write in my journal to process whatever I am growing through at the moment. It’s the first hour of my day and sets the tone for my energized and thriving life!

I sprinkle affirmations liberally throughout my day and do something active at least five days a week. One of my friends listens to inspirational podcasts while she runs on the beach in the morning, and another keeps a running gratitude journal throughout the day on an app in her phone. Lots of my friends practice yoga and meditation.

Creating your personalized workout for your ‘spiritual gym,’ consists of playing with any combination of options from the menu below, or myriad others that makes your feel like you could hike the Himalayas.  Or you know, remain calm, centered, and effective while everyone else runs around with their hair on fire.  You could even survive meeting your boyfriend’s parents, or calmly recite all the reasons you deserve a raise to your boss.  Who knows what you’ll achieve if you tap into the infinite power of Source!  Probably whatever you put your mind to.

Feel Free to add other menu items in the comments! 
I would LOVE to hear what energizes your day!

Spiritual Gym Menu – 

  • reading uplifting books
  • subscribe to uplifting blogs like this one
  • centering/meditation ~ Link to my 7-minute recorded meditation
  • write gratitude lists & read them out loud
  • visualization
  • affirmations – Click this link for affirmations on my photographs
  • setting intentions  
  • journaling
  • podcasts or YouTube videos of uplifting speakers
  • breathing in the light, breathing out anything that does not serve you
  • exercise
  • stretching
  • yoga practice

Here are some great ones Sincero’s book added to my list:

  • Making gratitude lists that leave you sobbingly aware of what a miracle your life is.
  • Listening to music that makes you feel like an invincible pillar of joy
  • Ensmartening yourself
  • Making a vision board & staring at it all the time
  • Reading biographies of people who inspire the crap out of you

Some books & speakers that inspire the crap out of me:



Add your faves in the comments to expand my Universe!

It doesn’t matter what you choose to practice, so long as it uplifts your spirit, plugs your Soul into Source, and inspires you to step into a more powerful version of you!

“Make them a nonnegotiable part of every single solitary day with no exceptions,” so that when those less than optimal moments arrive, you’ll be amazed at how little they affect your vibration, and how easy it is to respond from a place of confidence and clarity.  You get to choose how to show up. 

One option is NOT to practice happiness, and show up like a cork tossed on the raging seas of chaos.  My choice is to practice happiness daily and show up awesome!

Awesome feels better in my opinion, but you get to choose for yourself!

Create an awesome day for yourself and those around you!

A Powerful Tool – Free for You!

Twelve years ago I first learned about the importance of reframing negative thoughts.  There were all kinds of thoughts in my head that didn’t help me or make me happy and I felt powerless to stop them.  My first therapist called it my “monster voice” and Rick Carson described them as gremlins having distinct characteristics in his brilliant book, “Taming Your Gremlin, a Surprisingly Simple Method for Getting out of Your Own Way.”  I highly recommend it to everyone who has any self-doubts at all.

My lovely therapist taught me that reframing the thought was the trick.  Then practice the new thought until it’s more familiar than the unhelpful one.  Voila!  New neural pathways are created this way and you can retrain your mind with practice.

Then in 2010, I discovered Esther Hicks.  I resonate deeply with the message she channels from Abraham, so I became an avid follower and remain so today.  I remember watching an interview with Esther when she was asked how she began the process of raising her vibration and she said “meditation and positive affirmations.”  I began writing affirmations that appealed to me on index cards and it was a delightful tool for me.  

Several months later a close friend was going through a difficult challenge, and I thought some of the positive affirmations I had been practicing might be helpful for her.  I was going to make some index cards for her, but I have terrible handwriting, so I decided to print the index cards using my computer printer so she could actually read them.  My printer happened to have 4×6 photo paper loaded in the tray, and as I reached to take it out, I had an inspiration.  Why couldn’t I print the affirmations on my beautiful landscape photos?  That way the natural artwork of our glorious Universe would uplift the reader even more than just the uplifting words!

I opened one of my images in Photoshop, put a text box on it and made my first photo affirmation creation.!

Not my best image. Not my favorite affirmation. But it was the beginning of something beautiful!

That was in 2011.  In February of 2012, I took my favorite 38 photo affirmations and created my first book, Live Joy Fully.  It was 3×5 inches – the perfect size to carry in my purse to uplift my spirit whenever and wherever I happened to be!

Over the next three years, I sold 50 copies of my book and over 100 wall calendars full of photo affirmations.  I wasn’t getting rich, but I was delighted to be uplifting the vibrations of those I came in contact with!  

Positive affirmations continued to find me.  I was reading Esther-Abraham and Wayne Dyer.  I discovered Jill Lebeau and Florence Scovel Shinn.  Everything that spoke to me was added to a list that I could use to adorn my photos.  I delight in finding JUST the right image to reflect the feeling of the affirmation.

Every year around October I have new calendars for sale.  If you follow my blog or FaceBook, you will see order info in case you want to inspire your year.  If you’re not currently following me, you can do that, or just check my photography website in November for order information.

In 2016, I created my second photo affirmations book, Practice Happiness Daily, which has nearly sold out.  I have four copies left if you want to grab yours before they disappear forever!  

I expect I’ll create another book soon because I keep creating the empowering photo affirmations. To date I have over 400 positive, empowering thoughts printed on my photos, and you can download every single one of them for FREE!  

I sell my landscape photography online and in local galleries on canvas or metal prints, but the photo affirmation creations are my gift to the world.  They started as my way to help uplift the spirit of a friend in need and grew organically from there.  If they uplift you, I want you to have them!  Please download any that you enjoy, print them out, post them around your house, send them to friends, uplift the vibration of our planet!  

This is one of the MANY reasons that I resonated so completely with iPEC when I was researching life coach schools last year.  iPEC’s mission is to “raise the consciousness of the world, one person at a time.”  As soon as I read that, I was hooked.  No other school appealed to me after that.  I could not have found a coaching school more aligned with my own values.

My most recent empowering thoughts on photos are the 33 foundation principles of my school, also known as the iPEC Empowerment Principles.

I absolutely ADORE coaching people and helping them raise their vibration!  One of the tools I constantly use during sessions is reframing thoughts!  Most of us are thinking something on a regular basis that does not serve us.  Many of us become exhausted by those thoughts!  My clients are creative and come up with all kinds of empowering thoughts to replace depleting ones.  When someone creates one that really shifts their energy up, I add it to a photo for them as a special gift to help them remember not just the new thought, but how easy it is to shift their energy by shifting their thoughts!

Below are three affirmations created by clients and added to my own images.
That’s me in the bottom one saying “no thank you” to sugar in my power pose!

All of my free images can be seen and downloaded here: The Art of Positive Thinking

Here is a link to each individual category:
Health & Wellness
Prosperity & Abundance
Inspired by Abraham
Raise Your Vibration
Soothe Your Spirit

If you wish to subscribe to my blog for thoughts, tips & resources for inspiration and self-empowerment, please email me at with “blog please” in the subject line. I will send you a link each time a new blog posts. Thanks!

Live in the Flow!

As a self-empowerment coach, my goal is to help you reach YOUR goals, whatever those may be.  I happen to believe that one of the BEST ways to start moving in the direction of those goals is to raise your vibration.

Volumes of works have been dedicated to the importance of a high vibration, so I won’t try to reinvent the wheel.  I simply want to SHARE with my delightful readers the things I have picked up along my path that truly improve the quality of my life.  

One of the most influential positive vibrations in my life (meaning a vibration that is so constantly positive that it acts like a gravitational pull when you are near it and have no choice but to feel joyful) is Jill Lebeau MS, MFT, spiritual psychotherapist, Living in the Flow Coach & author.  Jill is on a mission to reconnect her clients with their highest potential, setting them free to create the life of their dreams with ease and effortlessness.   

There are many things I love about Jill, and because she is such an influential vibe, I am sure you will see her name in future blogs!  Today, however, I want to focus on her upcoming Live in the Flow, mentored course.  Jill has partnered with Michelle Dwyer MS, CNC, holistic health coach and certified nutrition consultant to create an empowering course that will supercharge your life.  Michelle loves to guide people to personal transformation so they experience greater wellness, energy and vibrancy.  She empowers people to create optimal health in all aspects of their lives – which makes ma a HUGE fan!

I enjoyed their Live in the Flow program when they offered it in 2018, and it was truly one of the turning points in tuning my vibration closer to love and joy.  I have long been a follower of high-vibe thinking, but as much as I wanted to implement strategies to raise my own vibe, I usually drifted back into lower energies of ego or indifference.  Through their fun, easy, uplifting program I reconnected with my own inner strengths and remembered the importance of connecting my mind, body and spirit.  Best of all, the course taught me how to implement that connection in my daily life.  It was when I discovered this course that I truly began keeping my vibe high on a more consistent basis!

What does that mean to you, to “live in the flow”?  Maybe it means enjoying optimal health and well-being!  Maybe it means feeling confident in your career.  Maybe it means feeling at peace in your own skin, or improving your relationships.  Maybe it simply means to move smoothly from one area of your day to the next without stress or anxiety!

The keys to live in the flow – whatever your definition of that may be – and create maximum success through minimal effort truly are here in this program.  Jill & Michelle offer a four-step process that applies the ancient technique of Feng Shui – which is really all about living in the flow of life – to the mind, body, and spirit.

I realize that this may sound like hype, but those of you who know me also know that I am seriously allergic to advertising in any form.  

I do not promote this program lightly.  It made a serious difference in my life!  I love the 12 recorded modules that I can listen to time and again.  If my vibe feels a little funky, I listen to one of the twelve modules and I am tuned up and ready to take on the world in just 15 minutes!  

One of my biggest struggles in life has been my relationship to food!  Michelle’s expertise in nutrition comes through in positive, uplifting ways that helps remove the guilt sometimes associated with food choices.  The course helped me reframe the way I think about food in ways that have greatly improved my health and well-being.

So please understand that when I recommend this program, it is because I know it can empower you to create the life that you want to live.  The twelve weeks of heart-centered mentoring is life-changing if you allow it to be, and FUN every step of the way!

The three-month program includes 12 weekly sessions with not just one, but two high-energy, fun-loving Live in the Flow Coaches, with decades of experience.  And the program includes so MUCH more than just the weekly sessions!

Follow this link to find out everything that’s included, and all the details about what makes this course AMAZING: Live in the Flow Link. They include some FREE recordings to give you a taste of what you will experience in the course. It’s fun!

This course is absolutely one of the reasons that I am an empowerment coach.  I want everyone to claim the confidence and power innate within them.  This course is a very reasonably priced tool to help anyone do just that.

The next session begins soon!

It’s fun.

It’s valuable.

It’s a great value!

If you’ve been feeling “stuck” or uninspired, I invite you to get fired up for a healthier, wealthier life with Jill & Michelle and a community of people like us, who will create a better world for our children.

I’ll see you there!