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 

There is a great connection between our Nutrition, Movement and Hydration status when it comes to our immune system. Your immune system thrives when inflammation is low and balance is restored. Discover how cutting sugar, lifting weights, and staying hydrated (with a little help from herbal teas) can help you build resilience from the inside out. ​

Nutrition: The Link Between Excess Sugar, Inflammation, and Lowered Immunity

Most people know that too much sugar isn’t great for their health—but few realize just how deeply it affects the immune system. When we eat large amounts of added sugar, our blood glucose levels spike, triggering an inflammatory response in the body. Over time, this chronic low-grade inflammation can weaken immune defenses and make us more susceptible to illness.

Excess sugar also feeds harmful gut bacteria, disrupting the balance of the microbiome—the foundation of strong immunity. A disrupted gut can lead to more inflammation and fewer beneficial microbes that help fight infection.
High sugar intake may even suppress white blood cell activity for several hours after eating, making it harder for your body to defend against viruses and bacteria.

The takeaway: Keeping sugar intake low helps reduce inflammation, supports gut health, and strengthens your immune system’s ability to protect you. Focus on whole foods like vegetables, lean proteins, nuts, seeds, and berries for natural sweetness without the immune-suppressing effects of refined sugar.

Exercise: Strength Training to Improve Insulin Sensitivity and Immune Resilience
Strength training isn’t just for building muscle—it’s one of the most effective ways to support metabolic and immune health. When you lift weights or use resistance bands, your muscles become more sensitive to insulin, allowing your body to use glucose more efficiently and maintain stable blood sugar levels.

​Better insulin sensitivity means less inflammation, and less inflammation means a stronger, more balanced immune system. Strength training also boosts circulation, helps regulate hormones, and supports the production of immune cells that defend against illness.

Tip: Aim for 2–4 sessions per week using major muscle groups. Even short, consistent workouts make a big impact on your body’s ability to manage stress, balance blood sugar, and stay resilient.

Holistic Practice: Hydration + Herbal Teas for Inflammation and Immune Support
Staying well-hydrated is one of the simplest yet most powerful ways to support your immune system. Water helps flush out toxins, transport nutrients, and keep mucous membranes moist—your body’s first line of defense against germs.

Adding herbal teas can enhance these benefits. Green tea is rich in antioxidants that lower inflammation and protect immune cells. Echinacea may help activate white blood cells to fight infection, and elderberry has antiviral compounds that support the body’s response to seasonal illness. 

Tip: Sip water throughout the day and swap one or two cups of coffee for herbal tea to boost hydration, calm inflammation, and strengthen your defenses naturally. Try this “mocktail” in the afternoon to help boost your immune system in one of the best ways we know how!

See more on the power of Ningxia Red and Ningxia Nitro HERE! 

With these tips you will be well on your way to tackle the times when the immune system takes a hit due to varying seasons throughout the year! 

With Love & Strength, Missy 

We have officially entered the “candy” month…before we head in to the “pie” month and the “cookie” month 🤪 If that just triggered you forgive me ☺️ BTW, have you seen those candy prices…nuts, just nuts…I digress. If you know me well, you know I’ve always had a sweet tooth but it’s evolved over the years as I’ve learned more & more about the impacts of blood sugar dis-regulation + spent the valuable time listening more to my body cues-why I’m craving it, when, where, what the triggers are, as well as how too much feels in my body. 

This month I’m going to dive in to teaching you more-I’m not advocating the taking away of things that you love & bring you a little joy but I am going to help you learn so that you live in more control over your body and ultimately in more JOY! 

We will talk nutrition, exercise & holistic practices that impact this area of health. 
Ready to dive in?! 

The Basics of Blood Sugar Balance
Blood sugar (or blood glucose) is your body’s main source of energy, coming primarily from the carbohydrates you eat. When you eat, your body breaks those carbs down into glucose, which enters your bloodstream. In response, your pancreas releases insulin — a hormone that helps move that glucose into your cells for energy or storage.

When this process runs smoothly, your blood sugar rises and falls gently throughout the day, keeping energy stable and mood balanced. But when glucose spikes too high or drops too low, you may experience fatigue, cravings, irritability, or brain fog. Maintaining balanced blood sugar helps support metabolism, hormone health, and long-term energy — not just for today’s meals, but for your overall well-being.

Nutrition: 3 Simple Swaps for Steady Energy
Keeping your blood sugar balanced doesn’t require a total overhaul — just a few mindful swaps can make a big difference:
    1.    Add protein to every meal.
WHY: Protein slows digestion and helps prevent glucose spikes. Try pairing proteins with carbs and fats such as: eggs, 1/3 avocado and piece of sourdough or gluten-free wrap in the morning, chicken or fish with lunch salad & 1/2 sweet potato at lunch, a protein shake with 1/2 cup berries for snack or swap for easy breakfast. 
    2.    Choose fiber-rich foods.
WHY: Fiber helps slow the release of sugar into the bloodstream. Opt for 1/2 plate in non-starchy veggies such as salad greens, zucchini, cucumber, green beans, etc and 1/4-1/3 plate in starchy carbs & veggies such as beans, lentils, potato, sweet potato, quinoa, whole-grain rice etc. 
    3.    Pick low-glycemic fruits.
WHY: Berries, apples, and pears cause smaller glucose rises than tropical fruits like pineapple or mango. Pair fruit with a protein or healthy fat (like almond butter) for even steadier energy.

Exercise:  Short Walks After Meals Improve Glucose Control
A short walk — even 10 minutes — after meals helps your muscles use glucose from the bloodstream for fuel. This simple habit can reduce post-meal blood sugar spikes, improve insulin sensitivity, and support digestion. You don’t need an intense workout — light movement like a walk around the block, gentle stretching, or tidying up after eating can be incredibly effective.

Holistic Practice: The Role of Stress Reduction in Stabilizing Blood Sugar
Stress triggers the release of cortisol and adrenaline, which can raise blood sugar levels even without food. Over time, chronic stress can lead to insulin resistance and energy crashes.

Practices like deep breathing, meditation, or mindfulness activate the parasympathetic (“rest and digest”) system, helping the body return to balance. Try taking 3–5 slow breaths before meals or spending 5 minutes each morning in quiet meditation — small moments that make a big difference for your metabolism and mood. I  personally have a reminder that comes up on my phone 3 times a day reminding me to STOP, BREATHE & PRAY.

May these tips help you begin to regulate your Blood Sugar….I  cannot stress enough how important this is to your overall health, not to mention if you have goals to improve your body composition, this is where its at! 

With Love & Strength, Missy