If you emotionally eat, it’s probably not broccoli.
It’s something sweet.
Or something salty.
Or something creamy.
Or all three combined.
There’s a reason.
Your brain is wired for survival...
Highly palatable foods activate the brain’s reward system and release dopamine, the neurotransmitter responsible for motivation and reinforcement, especially during times of stress.


Stress Biology & Emotional EatingChronic stress:

• Elevates cortisol.
• Increases insulin.
• Promotes abdominal fat storage.
• Increases appetite for high-energy foods.

The brain under stress prioritizes survival and calorie-dense foods historically meant safety. 

Let’s look at each type of food that we are typically pulled towards in times of stress...sugar, fat and salt to truly understand why...and then we can learn just how to make it work for us, not against us! .

Sugar

• Rapidly increases blood glucose.
• Triggers insulin release.
• It creates a quick dopamine spike and temporary mood lift.
• Increases serotonin temporarily (mood lift).
• Activates opioid receptors (comfort response).

It provides fast relief from:

• Stress
• Sadness
• Fatigue
• Mental overload

The problem?
The spike is short-lived.
Dopamine drops.
Cravings return.
Your brain learns: Uncomfortable feeling → sugar → relief...and there we have the loop created.
So the desire to have something sweet, can actually be biological. Is the desire to have something sweet after dinner a bad thing? NO. You can...you just need to go in with a plan! More on this in the next post in this series. 

Fat

• Fat is calorie-dense. In survival terms, that’s valuable.
• It slows digestion and increases pleasure signaling.
• It creates a longer-lasting comfort effect.

Fat + sugar together (think cookies, ice cream, pastries) create a superstimulus effect — higher dopamine than either alone.

Salt

• Salt enhances flavor and increases palatability.
• It can amplify the reward response in the brain.
• Stimulates appetite.
• Can temporarily reduce stress via adrenal interactions with electrolyte imbalance.

When stressed or sleep deprived, salt cravings often increase. That’s why chips are hard to stop eating.
In an effort to not skip ahead, regarding electrolytes, we will cover this more but if you are not already using electrolytes to your advantage, using them when you do feel varying cravings come on...you should! 
I am linking my favorite ideas here:
1. Ningxia Red in afternoon + 1 scoop of Aminowise in 10-12 ounces of water would be awesome! Add in Ningxia Nitro for en extra energy boost. 
2. Ultima or Junp 

The Combination
Sugar + fat + salt is highly reinforcing.
These foods are engineered to override fullness signals.
As discussed in "The End of Overeating" by David A. Kessler, highly palatable foods can condition the brain to seek repeat exposure.
Your brain isn’t broken.
It’s doing what it is meant to do. Keep you safe, help you survive! 
The goal is awareness, not shame as Dr. Carl Jung said, "shame is a soul eating emotion.” We can learn from this. 

So as you understand this more, I want you to remember...You don’t crave sugar because you’re weak. You crave it because it works.

• Does that mean it serves you? It may not...but at certain times, it MAY.
• Does that mean the overabundance may cause more harm than good? Yes.
• Does that mean we can't commit to learning more and getting real curious about what our body also needs in order to gain more clarity on when/why we are being pulled towards these pleasureful foods? 

Yes!

Next, we will cover more on How to Stop Emotional Eating and How to Use Non-food rewards! 
Be encouraged! 

With Love & Strength, 
​Missy 

We often turn to food, especially sugar-laden, high-fat foods, because they create a quick spike in dopamine, the brain’s “motivation and reward” neurotransmitter. Dopamine isn’t just about pleasure; it drives us to seek relief, comfort, or stimulation. When we’re stressed, tired, bored, lonely, or emotionally drained, dopamine levels can feel low. Highly palatable foods trigger a rapid dopamine release, giving a temporary sense of calm, pleasure, or escape.

The catch? The effect is short-lived. Dopamine drops quickly, which can leave us wanting more, not necessarily because we’re hungry, but because our brain is chasing that temporary lift again. Over time, this can wire a habit loop: uncomfortable feeling → food → dopamine spike → brief relief → repeat.
It’s not a lack of willpower. It’s a nervous system looking for regulation in the fastest way it knows how.

Often times when we find ourselves being pulled towards food, we are often looking for PEACE...it may be hunger, but are you checking in with yourself and asking yourself what you need? Are you actually full? Are you not even hungry at all? Is it peace that you are searching for? Are you overwhelmed, been a stressful day?

Why We Emotionally Eat (It May Not Be What You Think!)
1. Food Calms the Nervous System (Yes, Literally)
When you eat — especially warm, soft, carbohydrate-rich foods — your body activates the parasympathetic nervous system, often called “rest and digest.”
Chewing, swallowing, and stomach expansion stimulate the vagus nerve.
That stimulation:
• Slows heart rate
• Lowers stress hormones
• Signals safety
• Creates a calming effect
So when you reach for food after a hard day, your body is trying to regulate itself.
It works.
Just temporarily.

2. Stress Raises Cortisol (And Cravings)
Chronic stress increases cortisol.
Cortisol increases appetite — particularly for quick energy like sugar and fat.
Your body thinks you’re under threat.
It wants fast fuel.

3. Fatigue Changes Hunger Hormones
Poor sleep:
• Increases ghrelin (hunger hormone)
• Decreases leptin (satiety hormone)
• Weakens impulse control
Nighttime eating is often biology + exhaustion.

4. Restriction Rebound
If you’ve been “good” all day…
Salad for lunch.
Skipped snacks.
Avoided carbs.
Your brain will push back.
Restriction fuels rebound.

5. Emotional Avoidance
Food can temporarily numb:
• Loneliness
• Overwhelm
• Boredom
• Anxiety
It’s fast.
It’s accessible.
It’s socially acceptable.
But it doesn’t solve the root problem.

Emotional eating isn’t a character flaw.
It’s a nervous system looking for relief.
The goal isn’t to eliminate comfort.
It’s to build better regulation tools.

Next Post in this series will cover why we crave certain foods, how to begin to heal this area of your health with practical tools that have personally helped me and my clients! Take heart, this is your path towards healing your relationship with food once and for all:) 

~With Love & Strength, Missy 

1. Catalina crunch 🥣: 

• https://amzn.to/4au5AnH

2. Orange 🍊 Cream 🍶 Coffee ☕️ : Target 

3. Balance & Burn 🔥 Metabolic System naturally increased GLP-1 production

• ​https://www.youngliving.com/us/en/category/balance-and-burn-system?enrollerId=1481181&sponsorId=1481181 

4. Stress Away Bath 🛀 Salts: 

• https://m.lfstps.com/qNB/KSCu

5. Ningxia Red Antioxidant 🫐🍒Drink: 

• https://m.lfstps.com/ZHHye/KSCu ​

​
6. “Signature” Scent Essential oil Roll-on Made with: 🍊 , grapefruit, bergamot, vanilla, ylang ylang & patchouli 

• Link for each: https://www.youngliving.com/us/en/myaccount/wishlist?listId=698f023c701c89000ae92a71&enrollerId=1481181&sponsorId=1481181&userName=MELISSA 

 
7. Unreal Dark Chocolate 🍫🥜 Peanut Butter Cups 

• https://amzn.to/4awqJgO 

 
8. Ghirardelli 🍫Twilight Delight Intense Dark 72% 

• ​https://amzn.to/4ttzeSx

 
9. Daily Hormone 💕Essentials:

• https://m.lfstps.com/v2xz/KSCu

 
10. Cinnamon Roll Lip Balm 💋 : 

• https://m.lfstps.com/MOM7/KSC

 
11. Alkalime 🥴(helps to maintain optimal PH in stomach)

• ​https://m.lfstps.com/7Mqqo/KSCu 

 
12. Savvy Minerals Eye 👁️ Shadow (discontinued ☺️, check out VRAI)   ​

13. NuGo Slim Bars 

• https://amzn.to/4rj83Zk 

 
14. David Bars 🥜

• https://amzn.to/4aMFwp4

 
15. No Cow Bars 🍪

• https://amzn.to/4aDGZgm

16. Make Wellness 💧 Hydrate (also love the MW Fit peptide)

• https://makewellness.com/535675 

Link to all the YL goodies in one cart, if you desire any or all you can click to add to cart;) 

• https://www.youngliving.com/us/en/myaccount/wishlist?listId=698f0403898fc9000b9dfbbb&enrollerId=1481181&sponsorId=1481181&userName=MELISSA 

Enjoy! With Love and Strength, Missy 

We have talked a lot about fiber! Both FIBER and PROTEIN are topics that I consider highly important in our nutritional wellness! Let's dive in...don't miss the ratio content! 
​
Please see this post for so much more valuable info on creating a plate where fiber & protein are prioritized! ​

Why Fiber Matters
•Fiber supports digestive health, satiety, cholesterol management, and blood sugar control. 
•Most adults benefit from aiming for at least ~25–30 g of fiber daily, yet many fall short of this goal.  

We can use a carb:fiber ratio to choose fruits & veggies that will help us most in maintaining a healthy blood sugar. Now, remember, simply choosing whole fruits & veggies will ALWAYS be better than other food choices but when truly understanding the role of foods on blood sugar, what we eat and how we pair our foods can really impact our overall satiety, fullness and directly affect both objective & subjective health markers. 

How to Interpret Carb: Fiber Ratio
•Lower ratio = more fiber for each gram of carb → better for satiety, blood sugar control, and gut health.
•A ratio close to 1:1 (like avocado or berries) is excellent; a higher ratio (e.g., >5) means more digestible carbohydrates relative to fiber.

See the charts below! 

Guiding rule:
~> When choosing carbs from fruits and vegetables, aim for a carb-to-fiber ratio under 6. The lower the number, the more blood-sugar-friendly and filling the food tends to be. This generally supports blood sugar balance, satiety, gut health, and metabolic health.
​
Feel free to save the pics below for reference! 
​
With Love and Strength, Missy 

When we think about heart health, cardio often gets all the attention. While movement is important, your heart is influenced every day by habits that go far beyond just exercise. The good news? Many of the most impactful changes are simple, accessible, and sustainable. 
Here are heart-healthy habits anyone can start...with no gym required! 

1. Eat Regular, Balanced Meals
Skipping meals or under-eating can increase stress hormones and negatively affect blood sugar and blood pressure.
Heart-supportive tips:

• Eat every 3–5 hours (3 meals and 1 snack is usually what I prescribe for most adults. Need help with your nutrition planning, reach out please on our Miller BUILT page) 
• Include protein, fiber, and healthy fats at meals
• Don’t wait until you’re overly hungry to eat

2. Hydrate Smart
Water matters, but so do minerals like sodium and potassium, which help regulate blood pressure and heart rhythm.
Try this:

• Drink fluids consistently throughout the day
• Include potassium-rich foods like fruits, beans, potatoes, and greens
• If you sweat or feel fatigued, consider electrolytes and I usually like to use those that are non-caloric 

3. Prioritize Quality Sleep
Sleep is when your heart and blood vessels recover. Poor sleep is linked to higher blood pressure, inflammation, and heart disease risk.
Support better sleep by:

• Keeping a consistent bedtime and wake time
• Limiting screens before bed. This can be huge for decreasing overall anxiety:) 
• Creating a calm wind-down routine

4. Manage Stress Gently and Often
Chronic stress keeps the body in a constant “alert” state, which can strain the heart over time.
Simple daily stress resets:

• Slow, deep breathing
• Short walks or fresh air breaks
• Stretching or quiet moments of stillness
• Using essential oils in diffusers, baths etc. 

5. Include Strength-Building Movement
Strength training improves blood sugar control, supports healthy cholesterol levels, and protects long-term heart health.
Examples:

• Bodyweight exercises
• Resistance bands
• Light-medium weights 2–3 times per week. If you desire help in programming exercise, please reach out via our Miller BUILT page here on this site. We'd be glad to help you navigate this. 

6. Choose Heart-Friendly Fats
Fats are essential for heart health when chosen wisely.
Supportive options include:

• Olive or avocado oil
• Nuts and seeds
• Fatty fish or plant-based omega-3 sources

These help reduce inflammation and support healthy cholesterol balance.

7. Care for Your Mental & Emotional Health
Emotional well-being and heart health are deeply connected. Feeling overwhelmed, rushed, or unsupported can affect the heart just as much as physical habits.
Small daily check-ins help:

• Take real breaks. Learn to REST, not quit. Journal your thoughts. 
• Ask for support when needed
• Practice self-compassion

❤️ Final Thought
Heart health isn’t just built through workouts...it’s shaped by how you eat, sleep, manage stress, and care for yourself daily. Small, consistent habits create lasting change.
Your heart needs support...physically, mentally, emotionally, spiritually...

The Balance & Burn System is a wellness support system from Young Living that uses a combination of botanicals, prebiotics, postbiotics, and essential oils to help with:

• Metabolic balance
• Healthy blood sugar metabolism
• Efficient fat utilization
• Microbiome diversity
• Support for lipid and triglyceride levels already within the normal range

These concepts are tied to overall metabolic health, which can affect heart health in broader lifestyle contexts (like maintaining healthy cholesterol, body weight, and blood sugar). 
❤️ How It Might Relate to Heart Health

1. Supports Metabolic Health
Heart health isn’t just about the heart muscle itself...metabolic factors like lipid (fat) levels, blood glucose regulation, and body composition influence risk for coronary disease and stroke. Balance & Burn helps the body maintain healthy blood sugar and lipid levels, which is one aspect of metabolic health that can affect heart health when combined with diet and activity. 
2. May Promote Healthy Body Composition
Healthy weight and lean body composition are associated with lower risk of high blood pressure, elevated cholesterol, and insulin resistance...all major cardiovascular risk factors. The Balance & Burn System assists with balanced metabolism, which helps manage weight in a sustainable way. 
3. Microbiome & Inflammation
The components in this system support gut microbiome balance via pre- and post-biotics. A healthy microbiome is increasingly linked in research to reduced inflammation and improved metabolic markers... factors relevant to heart health. 

Other Young Living Products Sometimes Mentioned for Heart Support
While not part of the Balance & Burn System specifically, some other products in the Young Living lineup are positioned for cardiovascular or wellness support:

• CardioGize: supplement blend with herbs like hawthorn, garlic extract, CoQ10, and others traditionally associated with circulation and vascular support. https://m.lfstps.com/OqPw/KSCu
• Ningxia Red: https://m.lfstps.com/ZHHye/KSCu 
• Aroma Life Essential Oil Blend: A topical aromatherapy product intended for a calming heart-centered experience (more emotional than physiological). https://m.lfstps.com/OqPw/KSCu
• Core Supplement Kit (with OmegaGize³): Includes omega fatty acids and nutrients that many people use to support general wellness, including cardiovascular support as part of foundational nutrition. https://m.lfstps.com/OqPw/KSCu

Bottom Line
The Balance & Burn System supports all aspects of metabolic and overall wellness that, in the context of a healthy lifestyle (balanced diet, regular physical activity, good sleep), may help maintain factors that relate to cardiovascular health. 

With Love & Strength, Missy 

Oh do I  UNDERSTAND!!!! The parties, the fun outings, the events that are quite continuous throughout the holidays...from October through the New Year...they can be so often that we feel we are loosing all ground in our health & wellness efforts. But, when you are committed to a LIFESTYLE of healthy habits, MOST of the time, you never truly have to feel like you have fallen off the wagon. You CAN enjoy the holidays without guilt such as: pick your favorite indulgences, eat regular protein-rich meals, hydrate, and skip the all-or-nothing mindset. Savor what you love, leave what you don’t, and get right back to your routine at the next meal. Balance beats perfection every time. Here is how! 

I tell my clients, look at the list of things you CAN do, you don’t have to choose all. Decide what will work for you, and start practicing. We will never get better if we don’t practice! After you see the list, I’d love for you to reach back out to me and tell me what you will put in to practice! 

How to Handle Holiday Indulgences

1. Go In With a Plan (Not Perfection)
Decide your non-negotiables:
    •    A favorite dessert?
    •    A special family recipe?
Choose the 1–2 things that matter most and enjoy them mindfully. Skip the things you don’t truly love OR the things that you can literally get ANY time at the store like candy, cookies etc. 

2. Eat Regular Meals—Don’t “Save Up”
Skipping meals backfires.
You’re more likely to overeat later.
Have a protein-rich meal before parties (shake, chicken, yogurt, etc.).
A steady blood sugar = better choices + fewer cravings.

3. Use the “Plate Method Lite”
Even at buffets or events:
    •    ½ plate protein + veggies
    •    ¼ plate carbs
    •    ¼ plate indulgence
This keeps things balanced without feeling restricted.

4. Practice the 3-Bite Rule for Treats
Often the first 3 bites give the most satisfaction. THINK about the food and how it feels in your mouth, body etc. Do you want more? Do you like it? Are you having it out of habit? Are you enjoying it? 
If you want more—go for it. If not, you can stop without guilt.

5. Hydrate Before You Celebrate
Dehydration mimics hunger.
Drink a full glass of water before eating and aim for 60–80 oz per day during busy weeks. This is becoming my new favorite way to hydrate + add to our wellness routines using natural peptides. Its called the Muscle and Metabolic bundle. 

6. Move Your Body—But Don’t “Earn” Your Food
Take a walk after meals, stretch, or keep up your workouts. Movement is a supportive habit, not punishment.

7. Ditch the All-or-Nothing Mindset
One indulgent meal isn’t the problem--
a “screw it, I already messed up” week is. Get right back to your normal routine at the next meal.

8. Use the “Holiday Sandwich Strategy”
Make sure the meals before and after a big event are nutrient-dense and high in protein. This helps offset the indulgence without extreme measures.

9. Honor Your Hunger & Fullness
Pause halfway through a meal and check in:
    •    Am I still hungry?
    •    Am I eating because it’s habit, social pressure, or true hunger?

10. Practice Self-Compassion
You’re human. Holidays are meant for joy, connection, and yes--good food.
A balanced lifestyle includes flexibility.

With Love & Strength, Missy

The holidays are officially here — full of family, food, celebrations, travel, and (let’s be honest) a lot of extra stress. It’s one of the most joyful seasons of the year… and one of the hardest times to stay consistent with healthy habits.

The good news?
You don’t need perfection.
You just need movement — small, simple, consistent movement.

Here’s why keeping exercise in your routine right now matters more than ever:

1. Helps manage stress + mood
The holidays bring extra responsibilities, travel, and family dynamics. Movement boosts serotonin and reduces cortisol, helping you stay calm, centered, and emotionally balanced.

2. Supports digestion + energy
Walking and light activity improve digestion, stabilize blood sugar, and prevent that heavy, sluggish feeling after holiday meals.

3. Keeps habits from slipping
Taking “a break” from movement can easily turn into weeks of lost momentum. Staying consistent — even with shorter sessions — keeps your routine strong.

4. Maintains strength + metabolism
Resistance training and consistent movement support lean muscle, which keeps metabolism higher through a season when calorie intake often bumps up.

5. Protects sleep and immunity
Regular movement improves sleep quality and supports better immune function — crucial during cold/flu season and holiday stress.

6. Creates grounding and “you time”
Exercise becomes a reset button — especially during a season that often pulls you in many directions.

🍁 2. Ideas for Staying Active Through the Holidays

Quick, realistic ways to keep moving:

• 10–15 minute “holiday minis”
Short HIIT, yoga flows, or strength circuits you can do anywhere.

• Family walks before or after meals
Boosts digestion and gives everyone fresh air.

• Step goals
Aim for 6,000–10,000 per day depending on lifestyle.

• Pair habits
Stretch while coffee brews, plank during commercials, walk during phone calls.

• Use bodyweight circuits
Squats, lunges, push-ups, glute bridges, planks — zero equipment and highly effective.

• Travel workout kit
Mini bands + light dumbbells if possible.

• Build traditions
Turkey trots, pajama walks on Christmas morning, family hikes, or holiday dance parties.

• Accountability partner
Share daily check-ins with a friend or family member.

• “Move before you indulge” ritual
10–20 minutes of movement before big meals improves energy and appetite regulation.

• Activity-based plans for out-of-town trips
Schedule walks, hikes, or hotel gym sessions like appointments.

~With love and strength, Missy 

Sometimes we overdo it...sometimes we just need to take a step back and assess the reasons why, and then to make a quick and easy plan to get back on track. While there are many times we can get bogged down by doing too many things...we can also get trapped in the guilt and shame cycle and do nothing...leading to more of that ALL or NOTHING approach. Here, let's focus on 3 main things you can do today if you feel like you need to RESET, in a calming, sustainable way.

Re-Setting After Over-Indulging 
Last week I covered, Enjoying Foods in a Balanced Approach to Enjoy the things you love on the blog. 

This week, on the heels of Halloween and in prep for the upcoming holidays, let’s focus on 3 simple tips if you overdid it on Halloween candy 🎃🍫 — no guilt, just gentle reset that you can use any time or as often as you feel you need it:

1. Rebalance your blood sugar.
Start the next morning with protein + fiber (like eggs and veggies or a protein shake with greens). This steadies energy and reduces sugar cravings fast.

2. Rehydrate and move.
Sugar pulls water from your body — so drink extra water or electrolyte water and take a brisk walk or do light movement to boost circulation and digestion.

3. Reset, don’t restrict.
Don’t skip meals or “punish” yourself — just return to your normal balanced eating pattern. One day won’t derail progress, but guilt and deprivation can.

Need a very healthy BOOST to your RESET after your over-indulgences?  Maybe you want to add in the Ningxia RESET. This would be a perfect time! 

Shift toward healthier habits quickly and easily after a bit of overindulgence or really anytime with this 14 day reset featuring the Make a Shift Reset Kit! This simple reset box is a powerful one. Featuring our favorite NingXia Red sachets, this simple reset includes one powerful product with amazing results. Support overall wellness, increase energy levels, and reduce daily stress with every tasty sip, rein in those cravings and blood sugar swings, reduce overall inflammation and more. Who doesn't want (and need!) that?!

THE 14 DAY RESET AT A GLANCE

• A simple (and delicious) wellness challenge that anyone can do
• Includes one powerful supplement, daily movement, adequate hydration, and intentional, simple, whole food and nutrient dense eating
• Involves drinking NingXia Red frequently and intentionally over 14 days 
• Allows you to practice healthy habits, like nourishing your body with superfoods and water, moving a bit each daily, and making time for mindful self-care. Truly simple! 

14 DAY RESET COMPONENTS

• NingXia Red: You'll be drinking NingXia Red spread throughout the day to give you energy, vitaly, and lots of antioxidants! You can break this up with meals or to include and afternoon pick-me-up – however it best fits into your schedule and needs!
• Water: During the challenge (and beyond!) drink pure, filtered water. You want to drink half your body weight in ounces of water, adding in minerals so that you are truly hydrated. One option is Mineral Essence from Young Living!
• Diet: The goal with diet during this reset is to focus on eating in a way that is  nutrient-dense, mostly whole foods and as little as possible packaged, processed foods.  When we are aware and intentional with the foods we put into our body, we are empowered towards better health and overall wellness!
• Movement: We all know that movement and exercise are cornerstones of health, so making movement a priority each day is key! During the reset (and beyond!) you want 30 or more minutes of exercise each day, with day 7 of the week being an easier sort of movement like walking or gentle yoga.  Walking, jogging, swimming, and cycling are great ways to get your heart rate up, and yoga, pilates, and weight training have wonderful benefits. Choose something that fits your individual needs!

Link to read about the Reset Kit, Ningxia Red and to SHOP now, go here!

14 Day Reset DIRECTIONS:   

• Days 1–3, drink up to 2 pouches, (each pouch is 2 ounces, 2 pounces = 4 ounces) 3 times a day, up to a total of 12 ounces. 
• Continue with days 4–14, drinking 1 pouch ( 2 ounces) up to 3 times a day, up to total of 6 ounces 
• Make sure to be drinking water-64- 100 ounces spread throughout the day. 
  
• In addition to the Ningxia Red & water, this is a good time to eliminate as much added sugar, gluten, & dairy whenever possible. Recipes given will help. 

Need further help with over-indulging, nutrition tips, workout help or for specific questions regarding the Reset, just reach out to me!

With love & strength, Missy 
​

Building in the things you crave while staying on track is achievable with a balanced approach. Remember, the "all or nothing" mindset and how this can get us in to trouble sometimes...either way, we can become too strict  or too lax...too much grace, ha! I  can give you so many examples of this in my own life so I  truly understand how this feels! What we consistently do and how we treat ourselves after what we have deemed a “mess-up” is KEY! We can have the tools in place, treat ourselves with grace and kindness while also keeping a mindset of, “What can I  learn from this?” Or “How can I  do better next time?” 

Here’s how to incorporate and “allow” your favorite foods without derailing your progress:
1. Adopt the 80/20 Rule

• What it is: Eat nutrient-dense, goal-aligned foods 80% of the time, and allow 20% for indulgences.
• Why it works: It promotes sustainability by removing the "all or nothing" mindset.

Example:

• 80%: Lean proteins, veggies, whole grains, and healthy fats.
• 20%: A small dessert, a handful of chips, or your favorite latte.

2. Plan Ahead

• What to do: Schedule treats in your meal plan so they fit your calorie and macronutrient targets.
• Why it works: Anticipating indulgences helps control portions and prevents guilt. You have literally made it OK to eat the things you love and this is key! 

Example:

• Craving chocolate? Include a 100-calorie piece after dinner.
• Want pizza? Plan for 1-2 slices with a side salad to increase fiber and those volume-filling veggies & maybe add some chicken breast on top to meet your protein goals. 

3. Modify Your Favorites

• What to do: Make *healthier versions of the foods you love. 
• Why it works: You satisfy cravings without the calorie overload.

Examples:

• Use Greek yogurt and fresh fruit instead of ice cream.
• Bake sweet potato fries instead of eating regular fries.
• Choose thin-crust pizza with extra veggies over thick-crust options. 

*Be mindful however of how you feel after you eat the “healthier” version-are you still craving the “real” thing-you know what I  mean! If so, then simply put in place the tips here and include it in your meal planning! No need to have the “healthier” ice cream to only then go back to the “real” ice cream and over-indulge!

4. Practice Portion Control

• What to do: Enjoy a smaller serving of the food you crave.
• Why it works: You get the satisfaction without overindulging.

Examples:

• Share a dessert at a restaurant.
• Measure out a single serving of chips or candy instead of eating from the bag.

5. Mindfully Indulge

• What to do: Portion out your treat on a plate, sit down, eat it slowly, savoring each bite.
• Why it works: Mindful eating enhances satisfaction, reducing the urge to overeat.

Tips:

• Avoid distractions like TV or your phone while enjoying your treat.
• Focus on the flavor, texture, and aroma.

6. Balance it Out

• What to do: Adjust the rest of your day to accommodate your indulgence.
• Why it works: You stay within your calorie and macronutrient goals.

Examples:

• If you had a calorie-dense lunch, opt for a lighter dinner.
• To help manage blood sugar, move around for 10 minutes after your meals/snacks. 

7. Reframe Your Mindset

• What to do: See treats as part of your plan, not a "cheat." We don’t use the word “cheat”…ever when it comes to food. That is the first way our brain begins to rebel…we can replace it with “ENJOY”. 
• Why it works: It eliminates guilt and fosters a healthy relationship with food.

Reminder:

• Progress is about consistency, not perfection. One indulgence won’t undo your hard work. It’s what we consistently do over time that matters. 

8. Focus on Nutrient-Dense Cravings

• What to do: Identify healthier ways to satisfy your cravings. This is related to #3 above but often times it’s the craving for “sweet” or “salty” that we are trying to satisfy and not always a particular food. 
• Why it works: You fulfill your desire while boosting nutrition.

Examples:

• Swap candy for fresh or dried fruit.
• Craving something salty? Try roasted nuts or air-popped popcorn.

 
9. Lastly and maybe one of the most helpful things I’ve found is to tell myself, “I can have more later.” Above in #5 and #7, I talk about mindset. Often we tend to get wrapped in the old stories we’ve told ourselves about food…let’s begin to work on this idea of “I can have more later” and just see if it helps to be a little more aware when you feel the urge to over-indulge. When you know and allow yourself to “have more later” you lessen the desire to “have it all now!”

This changing of principles around fitting in the foods we love takes TIME…do not give up. Commit to learning through it! 

You got this! 
​With Love & Strength, Missy 

• If you’ve been feeling like your energy is on a rollercoaster—crashing mid-day, craving sugar, or struggling to stay consistent with your healthy habits—you’re not alone. The good news? Small, intentional habits can have a big impact on your blood sugar balance, immunity, and mental well-being.

Here’s how to bring more balance into your week with three simple focus areas: nutrition, movement, and mind-body connection.

1. Nutrition: Easy Weekly Meal Prep for Balanced Blood Sugar & Immunity
Balanced blood sugar is one of the most powerful ways to support steady energy, a clear mind, and a strong immune system. When your meals include protein, healthy fats, and fiber, your body stays fueled without the spikes and crashes that lead to cravings and fatigue.
Make it simple with weekly meal prep:

• Plan around protein. Start each meal with your protein source—chicken, fish, turkey, eggs, or a protein shake—and build around it.
• Batch your veggies. Roast 2–3 pans of colorful vegetables (broccoli, carrots, zucchini, sweet potatoes) early in the week for easy mix-and-match meals.
• Include immune-supporting foods. Garlic, onions, ginger, and greens naturally strengthen immune defenses. Add them to soups, stir-fries, or salads.
• Prep once, eat twice. Double your recipes so dinner leftovers become quick lunches.

Spending just 1–2 hours on Sunday or Monday prepping proteins, veggies, and grab-and-go snacks (like turkey roll-ups, boiled eggs, or chopped fruit) will save you time and help keep your blood sugar balanced all week long. See below for the SAMPLE MENU to help you easily picture a balanced blood sugar day! 

2. Exercise: Micro-Movements or Exercise "Snacks" Throughout the Day
To optimize and  support your metabolism & blood sugar, add in some “Micro-movements,” or exercise "snacks"! These are short bursts of activity scattered throughout the day that keep your body active, improve circulation, and boost energy.
Try these ideas:

• Take a 5–10 minute walk after meals to aid digestion and lower blood sugar.
• Use a walking pad or stand during calls to naturally move more while working.
• Do 10–20 squats while your coffee brews or dinner cooks.
• Schedule mini stretch breaks every few hours to reset posture and reduce tension.
• Put chores after meals. Light housework post-meal helps regulate glucose and adds movement without feeling like a “workout.”

Even just 5 minutes of movement every hour adds up. These little bursts of activity help you feel more energized, stable, and strong throughout your day.

3. Holistic Practice: Strengthening the Mind-Body Connection
Our thoughts, emotions, and stress levels deeply affect our physical health. When we slow down and connect with ourselves through gratitude, mindfulness, or deep breathing, we shift the body into a state that supports digestion, hormones, and immune balance. Adding essential oils to these practices can pack even more of a calm and relaxed state. See below for those ideas. Truly! Don't discount this! 
Here are a few ways to bring mindfulness into your day:

• Gratitude journaling: Write down three things you’re thankful for each morning or night to calm the mind and shift focus toward positivity.
• Mindful eating: Take three deep breaths before eating, pause and pray, chew slowly, and notice your food’s colors and textures. This enhances digestion and helps your body absorb nutrients more effectively. 
• Breath resets: Throughout your day, pause for a few slow, deep exhales. It signals your nervous system to relax and restores focus.

Mind-body awareness helps you eat more intuitively, manage stress better, and maintain healthy rhythms for your entire system.

Oils to Use:

• When you begin journaling
• Prior to entering the kitchen to prepare meals
• Before eating to bring a sense of calm and mindfulness to our meals or even our choices of foods, to also help us be aware of those fullness cues
• During those "breath reset" moments 

1. In the Diffuser: 

• ADD these  CALM & FOCUSED DIFFUSER BLENDSh

2. Topically-to roll on wrists, chest, back of neck: 

• Valor, Peace & Calming, Tranquil, or Breath Again 

As a recap: 
You don’t need a full lifestyle overhaul to feel better and to begin to optimize your blood sugar! You just need small, consistent steps. Start with one: prep your meals on Sunday, take a short walk after lunch, or write a gratitude note before bed. Those little moments compound into big changes—helping you build steady energy, strong immunity, and a grounded sense of well-being that lasts.

With love & strength, Missy