1.Use the "Protein + Carb + Produce" Formula
You don't need a complicated recipe for every meal. Start with three components:
Protein
Chicken, turkey, eggs, tuna, Greek yogurt, beans (can double as starchy carb)

Carbohydrate
Rice, oats, pasta, tortillas, bread, etc. Starchy veggies like potatoes, sweet potatoes, butternut/acorn/ squash, beans (can double as protein source) 

Produce
Fresh, frozen, or canned fruits and vegetables.

Then add flavor with inexpensive sauces, seasonings, salsa, marinades, or spices.
For example:
•Chicken + rice + frozen broccoli + teriyaki sauce
•Ground turkey + potatoes + frozen peppers + taco seasoning
•Eggs + toast + banana
•Tuna + pasta + peas + light sauce

Simple doesn't mean unhealthy.

2. Cook Once, Eat More Than Once
One of my favorite budget-friendly strategies is “batch-prepping”.
•If you're already cooking chicken, cook enough for 2-3 meals.
•If you're making rice, make extra.
•If you're roasting vegetables, make a larger batch.
•If you’re already cutting veggies or fruit, pull out a Tupperware container and cut up more for the days ahead. 

Then use those foods in different meals later in the week. 
For example:
Monday dinner: Chicken + rice + broccoli
Tuesday lunch: Chicken wrap
Wednesday "breakfast for dinner": Spicy Chicken Omelets 

Same basic ingredients. Different meals. This saves both money and time.

3. Don't Forget the Cost of Convenience
Convenience foods aren't "bad," and sometimes they are absolutely worth the extra cost.
But if you're trying to reduce your grocery bill, look for areas where convenience is costing you more.
For example, you may save money by purchasing:

• A large container of yogurt instead of individual cups
• A whole rotisserie chicken instead of pre-portioned chicken
• A large bag of rice instead of microwave cups
• Frozen vegetables instead of individually packaged vegetable sides
• Family-size packages of meat when you can freeze portions
• Whole fruit instead of individually packaged fruit

The best choice is the one that fits both your budget and your lifestyle.

4. Budget-Friendly Meal Ideas
Here are some simple meals that can be adapted based on what is on sale & also adapted based on dietary and macro needs .

Breakfast
1. Oatmeal Bowl

• Oats
• Milk
• Banana
• Peanut butter

2. Egg & Potato Breakfast

• Eggs
• Potatoes
• Frozen vegetables
• Salsa

3. Yogurt Bowl

• Greek yogurt
• Frozen berries
• Oats or granola
• Peanut butter

Lunch
1. Chicken Rice Bowl

• Chicken
• Rice
• Frozen vegetables
• Salsa or sauce

2. Turkey Wrap

• Tortilla
• Turkey
• Cheese
• Lettuce
• Mustard

3. Tuna Pasta

• Pasta
• Tuna
• Frozen peas
• Seasoning or sauce

Dinner
1. Taco Bowls

• Ground turkey or beef
• Rice
• Beans
• Corn
• Salsa
• Cheese

2. Sheet Pan Chicken

• Chicken thighs or breasts
• Potatoes
• Frozen or fresh vegetables
• Seasonings

3. Loaded Baked Potato

• Potato
• Chili or beans
• Cheese
• Greek yogurt or sour cream
• Frozen vegetables

4. Spaghetti with Meat Sauce

• Pasta
• Ground turkey or beef
• Tomato sauce
• Frozen or fresh vegetables

5. Reducing Food Waste to Save 

Reduce Food Waste at Home

• Repurpose leftovers: Turn leftover chicken into tacos, wraps, salads, or bowls instead of serving the exact same meal again.
  
  • Use various meats, veggies etc leftover from meals and make omelets, soups or casseroles put them. 
• Have a planned “LO” night: leftovers from all meals cooked over course of week. Can be a buffet of sorts! 
• Freeze before it goes bad: Bread, meat, cooked rice, fruit, and many vegetables can be frozen for later.
• Serve smaller portions first: You can always go back for more, but this can prevent food from ending up on the plate and in the trash.

Reduce Food Waste When Eating Away From Home

• Take leftovers home: If you know you won't eat them, consider whether you can freeze them or use them for lunch the next day.
• Share or order smaller portions: Restaurant portions are often larger than what you need for one meal.
• Don't order just because it's included: Buffets, sides, or extras aren't a bargain if they end up uneaten.

Use the Groceries You Already Have

• Shop your pantry and freezer first: Before buying more, see what needs to be used.
• Have a “use-it-up” meal: Combine leftover vegetables, grains, proteins, and sauces into a bowl, soup, stir-fry, or casserole.
• Move foods that need to be eaten soon to the front: A quick weekly refrigerator check can prevent forgotten foods from expiring.

A simple mindset shift:
Before you buy or cook more food, ask, “What do I already have that I can use?”

Remember: Healthy Eating Doesn't Have to Be Perfect
One of the biggest mistakes people make when trying to "eat healthy" is believing they need to buy expensive foods or follow a complicated meal plan.
You don't.
You can build balanced meals from ordinary grocery-store foods.
You can eat frozen vegetables.
You can eat canned beans.
You can eat store-brand foods.
You can eat leftovers.
You can buy what's on sale.
And you can still create meals that provide protein, carbohydrates, healthy fats, fiber, vitamins, and minerals.

The goal is to make the most of the money you have.

1. If grocery prices have you feeling overwhelmed, start small.
2. Pick a few inexpensive staple foods.
3. Plan a few meals.
4. Use what you already have.
5. Buy what is on sale.

And remember that consistent, nourishing meals don't have to be complicated or expensive.

With Love & Strength, Missy 

Let’s talk about something that affects almost everyone: the cost of groceries. Whether you have a large or small family or even those that are simply living solo and feeding themselves, we can all benefit from some dollars saved! Grocery shopping and feeding our family of 7, with larger bodies, has been the ultimate challenge for the last 20 + years! I believe it’s also important to remember that not everyone is going to like the same things and that is completely ok and normal, we can offer variety and still appease the majority most of the time!  In this two-part blog series, we’ll cover some tips and tricks to help you budget just a little better! 

Eating healthy can sometimes feel expensive. Fresh produce, quality protein, specialty foods, and convenient “healthy” products can add up quickly. Not to mention what I often say, it’s usually the packaged, in the isles, foods that tend to add up quite quickly…and often it’s those foods that we may need to lessen anyway! In fact, some of the most affordable foods at the grocery store are also some of the most nutritious.

Here’s the good news: Eating a nutrient-rich diet does not have to mean spending crazy dollars…I mean it can, but with some planning, I believe we can make a positive dent in saving. 

​The key is learning how to shop strategically and as with the many things we talk about in our nutrition and wellness coaching, a little PLANNING goes a long way! 
​
1. Start With What You Already Have
Before you head to the grocery store or create your grocery orders (which honestly helps us budget!), take a quick inventory of your pantry, refrigerator, and freezer. Do you have random items in your pantry or freezer that you could create a meal from-even if it doesn’t look like a traditional “meal”? Can you use some items tucked away in your freezer by balancing them with a fresh veggie or fruit that you add to your grocery list? 
Before shopping:

1. Check your pantry and refrigerator.
2. Look at what needs to be used first.
3. Check sales and store specials-if ground turkey is on sale use it vs ground beef etc. 
4. Choose a few meals for the week built around what you have but that needs to be used first.
5. Make a grocery list.
6. Stick to the list as much as possible.

You don't need to meal prep every meal for seven days.
Even planning 3–4 dinners and a few easy breakfasts/lunches can make a huge difference.
You may already have:

• Rice
• Pasta
• Oats
• Beans
• Canned vegetables
• Frozen vegetables
• Canned tuna or chicken
• Peanut butter
• Potatoes
• Frozen meat
• Spices and sauces

Instead of starting with a blank meal plan, start with what you already own that you know your family already enjoys.
This can save money and reduce food waste at the same time.

2. Build Meals Around Affordable Protein
Protein is an important part of a satisfying meal, but it doesn't have to be always be expensive. Some budget-friendly protein options include the following and don’t be afraid to buy the store brands when truly needing to save on costs. 

• Eggs
• Chicken breasts or thighs (frozen is just fine!) 
• Ground turkey
• Ground beef when on sale
• Canned tuna (if able, these canned brands are best but in a pinch, go with what you can afford)
• Canned chicken (if able, these canned brands are best but in a pinch, go with what you can afford)
• Beans
• Lentils
• Greek yogurt 
• Cottage cheese
• Milk
• Peanut butter
• Frozen fish when on sale

You don't have to eat steak or fresh salmon every night or even every week to get adequate protein. Think about using a combination of animal and plant proteins throughout the week.

3. Don't Be Afraid of Frozen or Canned Foods
Fresh isn't automatically better. I learned this when working for a food broker company and believe me, in North Texas & many areas where you may live, frozen fish for example, may be far “fresher” than “fresh” fish!  Frozen fruits and vegetables can be an excellent budget-friendly option because they are convenient, nutritious, and don't spoil as quickly. Canned foods can also be incredibly useful.
Try keeping some of these on hand:

• Canned beans
• Canned tomatoes
• Canned tuna
• Canned chicken
• Canned corn
• Canned green beans
• Canned fruit packed in water or juice

The goal isn't to buy the fanciest version of a food. The goal is to have nutritious foods available that you will actually eat.

4. Choose Your "Staple Foods/Meals”
One of the easiest ways to save money is to identify a handful of inexpensive foods that can be used in multiple meals.
For example:
Rice + chicken + vegetables
can become:

• Chicken rice bowls
• Chicken stir-fry
• Burrito bowls
• Chicken soup
• Chicken fried rice

Or:
Ground turkey + potatoes + vegetables
can become:

• Turkey taco bowls
• Turkey and roasted potatoes
• Breakfast hash
• Turkey burgers with potatoes
• Taco salads

When the same ingredients can be used multiple ways, you buy fewer items and waste less food. Just change up the seasonings! 

And a TIP we use here: as much as possible, we keep the ingredients separate so that everyone can choose what they want…this reduces waste and most of the time everyone is more satisfied wit their meals! If we buy bagged salad, we leave the dressing off and everyone can choose their faves, if there is a veggie or an ingredient that not everyone likes, we’ll leave it separate and each can add if they desire. I’d much rather do this than have a lot of waste or noses turned at my meals! LOL! 

Flexible meal planning can save you more money than rigid meal planning

Before You Go…
​Eating on a budget doesn’t have to mean sacrificing nutrition. Sometimes, it simply means being a little more intentional about what you buy, how you plan, and how you use what you already have.

So here’s something to think about before your next grocery trip:
What is one change you could make this week that would help you spend less at the grocery store without feeling like you’re sacrificing the foods you enjoy?

• Maybe it’s checking your pantry before you shop.
• Maybe it’s choosing a less expensive protein.
• Maybe it’s buying frozen vegetables.
• Or maybe it’s simply planning a few meals before you head to the store.

You don’t have to change everything at once. One small shift can make a difference.

And we’re not done yet! In Part 2, we’ll take these ideas a step further with practical ways to stretch your groceries, make multiple meals from the same ingredients, and put together simple, budget-friendly meals your whole family can enjoy.

Stay tuned!
~With LOVE & Strength, Missy 

You’re not too busy for your health, you may just need a different approach & that means 1st, you need to see YOU as important as everyone else...and no, that is not selfish, that is actually loving...when you care for yourself, you are able to pour out to everyone else with so much more love, care and service! 
​
As a mom, your schedule probably revolves around everyone else: school drop-offs, work deadlines, practices, homework, meals, appointments, and the never-ending to-do list. So where does your nutrition, exercise, sleep, and self-care fit?

The answer isn’t necessarily adding more to your schedule. It’s learning how to work your health into the schedule you already have. Instead of waiting for the perfect time to meal prep, exercise, or take care of yourself, look for small opportunities to make healthy habits easier. Let's discuss below and then I'll give you some quick meal ideas to go with #1! 

1. Plan your “nutrition anchors” 
Instead of meal-prepping every single meal, choose 2–3 go-to breakfasts, lunches, and snacks that you can rotate throughout the week. Keep easy protein, produce, and grab-and-go options stocked so you always have a backup.
Think: “What can I eat quickly that helps me feel good?” rather than “What is the perfect meal?”

2. Pair exercise with something you already have to do.
Look for opportunities to stack movement onto your existing schedule instead of trying to find an extra hour.

• Walk while your child is at practice.
• Do a 20-minute strength workout before the kids wake up.
• Take a 10-minute walk after dinner.
• Keep dumbbells at home for quick workouts.
• Schedule workouts like appointments.

Consistency beats having the “perfect” workout window.

3. Create a “Sunday reset” for the week ahead.
Spend 20–30 minutes once a week preparing the things that make healthy choices easier. 
✔️ Look at the family calendar
✔️ Choose workout windows
✔️ Plan a few easy meals
✔️ Prep 1–2 proteins
✔️ Wash/chop produce
✔️ Stock grab-and-go snacks
✔️ Fill water bottles or set up hydration reminders
The goal isn’t to have the whole week perfectly planned — it’s to make the healthy choice the easy choice when life gets busy.

🍳 EASY BREAKFASTS — 30–40g PROTEIN

1. Egg + Turkey Breakfast Wrap

• 2 eggs (or 1 whole + 2 whites) 
• 2–3 oz turkey sausage or turkey slices (no-nitrate)
• 1 high-protein/high-fiber tortilla (Ole Wellness is my fav) 
• 1 slice cheese or ¼ avocado
• Fruit on the side

    ≈ 35–40g protein

2. Greek Yogurt Power Bowl

• 1  cup Greek yogurt + 2 Tbsp protein powder (coconut/almond for non-dairy option + 2-3 Tbsp protein powder) 
• ½ cup berries
• 1/8- ¼ cup high-protein granola
• 1 tbsp chia or ground flax
• Optional drizzle of 1 Tbsp peanut butter

    ≈ 30–35g protein

3. Easy Protein Shake

• 1–2 scoops protein powder — enough to provide 30–40g protein & ≤200 calories per serving
• ½ banana OR ½ cup berries
• Ice
• Water or milk of choice

    ≈ 30–40g protein


🥗 EASY LUNCHES — 30–40g PROTEIN

1. Chicken Caesar Wrap

• 4-5 oz cooked chicken breast
• 1 Medium High-protein tortilla (Ole Wellness is my fav) 
• Romaine lettuce
• 1–2 tbsp Parmesan
• Light Caesar dressing
• Fruit or veggies on the side

    ≈ 35–40g protein


2. Turkey + Cottage Cheese Plate

• 4-5 oz sliced turkey (no nitrate)
• ½–¾ cup cottage cheese (can sub Greek yogurt or non-dairy yogurt + added protein)
• Whole-grain crackers, high protein chips, toast etc
• Baby carrots/cucumbers/celery 
• Fruit (1/2 cup berries, sliced apple etc) 

    ≈ 35–40g protein

Busy Mom Tip: Keep a few protein staples ready to grab, eggs, cooked chicken, turkey, Greek yogurt, cottage cheese, protein powder, fruit, and high-protein tortillas. This makes putting together a balanced meal much faster on busy mornings and workdays. 

With Love & Strength, Missy

🌿 My Favorite Back-to-School Wellness Essentials

Nutrition, Hydration, Exercise & Sleep are always the foundations, but I also love having a few wellness products on hand to help support our family’s routine during the busy school year.

🛡️ Wellness & Immune Support
• Thieves® Essential Oil Blend – One of my favorite oils to diffuse during back-to-school season to help create a fresh, clean environment.
• Life 9® Probiotics – Since so much of our immune system begins in the gut, supporting digestive health is one of the best places to start.
• Super C™ – An easy way to add vitamin C and antioxidant support to your daily routine.

🧴 Backpack Must-Have
• Thieves® Waterless Hand Purifier – I keep one in my purse, gym bag, and car, and it’s perfect for backpacks, lunch boxes, and sports bags too!

📚 Focus & Calm
• KidScents® Genius™ – A favorite during homework time or whenever a little extra focus is needed.*
• Stress Away® or Peace & Calming® – Perfect to diffuse after a long school day to help everyone unwind.*

🌙 Better Bedtime
A good night’s sleep is one of the most important things we can do for our health.
• Lavender Essential Oil or KidScents® SleepyIze™ can help create a peaceful bedtime routine that encourages relaxation before sleep.*

​See all of these here! ​

We are no stranger to using oils for all.the.things....and certainly the back to school days are worth not forgetting to pull them out and diffuse to usher in the calm and focus we all need! Save these below and visit here to grab yours! 

As we move back in to school for the 26-27 school year, I am happy to share some of my favorite nutrition, holistic health and overall wellness tips! In this post, I will cover my Top 3 Wellness Tips for getting back in to routine, a favorite new Fall kit for your home, and my favorite new seasoning + a recipe you can make this week! 

🍎 1. Start the Day with Protein
A protein-rich breakfast helps keep kids and adults full longer, supports energy, and can improve focus throughout the morning.
Easy ideas:

• Greek yogurt + berries
• Whole grain toast + peanut butter
• Protein smoothie
• Cottage cheese + fruit
• Hard-boiled eggs + fruit

💧 2. Make Hydration Easy
Even mild dehydration can affect concentration, mood, and physical performance.
Try this:

• Pack a reusable water bottle every day.
• Set a goal to drink one bottle before lunch and one after school/work.
• Add sliced fruit or a splash of lemon if plain water gets boring.

😴 3. Prioritize Sleep Before the First Day
A consistent sleep schedule helps improve learning, mood, and immune health.
Quick tip:
Start moving bedtime earlier by 15–20 minutes each night about a week before school starts, and try to limit screens for 30–60 minutes before bed.
Back-to-School Reminder: Small, consistent habits make the biggest difference. You don't have to overhaul your routine overnight—focus on one healthy habit each week, and let those small wins build into lasting wellness. 🌟

You can't go wrong with this new bundle! It has many of our Fall Favs + A diffuser + Thieves Household cleaner!!! LOVE!!!! Here's what's included: 
 🍂Orange  🍂Nutmeg 🍂Christmas Spirit 🍂Vanilla oleoresin 🍂 Clove 🍂 Bergamot 🍂 Thieves Cleaner 🍂 FreshStart Diffuser
To learn more and to grab yours go  here! Use code SHAREYL to save 10% with  our sponsor # is 1481181!  ENJOY!!!! 

This weekend we hosted a football party and made chicken with this seasoning...it was SO good that I wanted to share! I truly love the Kinder's seasonings and this is a recipe from their site that you can add to your back to school menu..we will be! We used this chicken on top of salad with a side of pizza since that was what we were serving for the kids' party but you can modify the recipe contents any way you choose!  Grab your season here.  And you can download a full pdf of this recipe here! 

Many women notice digestive symptoms fluctuate throughout the month, during periods of stress, or as they enter perimenopause and menopause. That's because hormones and digestion are closely connected. Let's dive in:) 

Menstrual Cycle Changes
It's common to experience bloating before and during your menstrual cycle.
Hormonal fluctuations can affect:

• Water retention
• Digestion
• Bowel movements
• Appetite
• Food cravings

Many women notice increased bloating and digestive discomfort in the days leading up to their period.

Perimenopause and Menopause
As estrogen and progesterone levels shift, digestive changes often occur.
Women may experience:

• Increased bloating
• Slower digestion
• Changes in bowel habits
• Weight gain around the midsection
• Increased sensitivity to certain foods

Thyroid Function
The thyroid helps regulate metabolism throughout the body, including digestion.
An underactive thyroid may contribute to:

• Constipation
• Slower digestion
• Fatigue
• Weight gain
• Dry skin

Digestive symptoms are sometimes one of the first clues that thyroid function should be evaluated.

Stress Hormones Matter Too
When stress becomes chronic, cortisol levels can impact digestion.
This may lead to:

• Changes in bowel movements
• Increased gut sensitivity
• Bloating
• Altered appetite
• Increased cravings for highly processed foods

Many individuals find their digestive symptoms worsen during stressful seasons of life.

Blood Sugar and Insulin Imbalances
Blood sugar swings can influence digestion and overall gut health.
Common signs include:

• Energy crashes
• Intense cravings
• Difficulty losing weight
• Increased hunger
• Irregular eating patterns

Supporting blood sugar stability often improves both digestive and overall health outcomes.

In Summary: 
Digestive symptoms can have many underlying causes. Hormones, thyroid health, stress, and blood sugar regulation all play important roles in how your digestive system functions. If you're experiencing persistent bloating, constipation, diarrhea, or digestive discomfort, it's important to consider the whole-body picture rather than focusing solely on what you're eating.

Digestive symptoms rarely have just one cause. Through comprehensive nutrition and wellness coaching, we can evaluate your eating habits, lifestyle factors, stress levels, hydration, gut health, and overall wellness to help identify potential root causes and create a plan that supports lasting relief. If you're tired of guessing, let's work together to uncover what's really going on.

​Ready to dive more in to understanding and improving your hormones on your own? Here are two resources to help you!
1. Happy Hormones Quick Course
2. Safe Solutions for Hormones Resources and Products 

​With Love and Strength, 
​Missy 

Your digestive tract is home to trillions of bacteria that play an important role in digestion, immunity, nutrient absorption, and overall health. When the gut environment becomes imbalanced, digestive symptoms often follow.

1. Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when excessive bacteria grow in the small intestine, where bacterial levels are normally much lower.
Common symptoms include:

• Bloating shortly after meals
• Excessive gas
• Abdominal distention
• Constipation and/or diarrhea
• Feeling overly full after eating

Because these symptoms overlap with many other digestive conditions, proper evaluation is important before assuming SIBO is the cause.

2. H. pylori
Helicobacter pylori is a bacterium that can live in the stomach and, in some people, contribute to inflammation or stomach ulcers.
Possible symptoms include:

• Upper abdominal discomfort
• Bloating
• Frequent burping
• Nausea
• Feeling full quickly
• Heartburn

Testing and treatment should be guided by your healthcare providers including your doctor and registered dietitian. 

3. Parasitic Infections
Parasites can sometimes contribute to ongoing digestive issues, especially after international travel, drinking untreated water, camping, or consuming contaminated food.
Possible symptoms include:

• Persistent diarrhea
• Gas and bloating
• Abdominal cramping
• Fatigue
• Unexplained weight loss
• Nutrient deficiencies

If symptoms persist, medical evaluation and appropriate testing & treatment are recommended. Consider the use of Parafree or the Cleansing Trio for a jumpstart to assisting in this area. 

4. Digestive Enzyme Deficiencies
Digestive enzymes help break down carbohydrates, proteins, and fats so your body can absorb nutrients efficiently. Some people naturally produce fewer enzymes, while others may experience reduced enzyme production due to aging or certain digestive conditions.
Signs that may suggest poor digestion include:

• Feeling overly full after meals
• Bloating
• Gas
• Indigestion
• Discomfort after eating higher-fat meals

For individuals who need additional digestive support, enzyme supplements may be beneficial.
At Miller BUILT Co., I often recommend Young Living's digestive enzyme products based on an individual's symptoms and health history:

• Essentialzymes-4® – provides a broad spectrum of digestive enzymes to support the breakdown of proteins, fats, carbohydrates, and fiber.
• Essentialzymes® – combines digestive enzymes with herbs to support healthy digestion and nutrient absorption.
• Detoxzyme® – formulated with enzymes that help support the body's natural detoxification processes and the breakdown of cellular debris.
• Allerzyme® – contains enzymes that may help break down certain food proteins and support a healthy inflammatory response in individuals with occasional food sensitivities.

Supplements should always complement—not replace—a nutrient-rich diet and healthy lifestyle. Need assistance in picking out the right one for you? Reach out to me. If ready to purchase, use this link here. 
​To read more on each, go here. 

5. Gut Microbiome Imbalances (Gut Dysbiosis)
Your gut is home to trillions of bacteria that influence digestion, immunity, metabolism, and even mood.
When this balance is disrupted, you may experience:

• Bloating
• Gas
• Constipation
• Diarrhea
• Food sensitivities
• Irregular bowel habits

Common contributors include:

• Frequent antibiotic use
• Low-fiber diets
• Highly processed foods
• Chronic stress
• Poor sleep
• Lack of dietary variety

Supporting a diverse and healthy microbiome starts with everyday habits. This Daily Detoxification Trio can also be very helpful. 

6. Previous Illness or Antibiotic Use
Many people notice digestive problems begin after:

• A stomach virus
• Food poisoning
• A course of antibiotics

While these treatments or illnesses may resolve the original problem, they can also temporarily alter the balance of bacteria in the gut, sometimes leading to lingering digestive symptoms.

7. Food Poisoning
Foodborne illnesses caused by bacteria or viruses can trigger symptoms such as:

• Diarrhea
• Nausea
• Vomiting
• Abdominal cramping

For some individuals, digestive symptoms continue long after the infection has resolved, a condition often referred to as post-infectious IBS.

8. Constipation Creates More Bloating
Sometimes bloating isn't caused by excess gas—it's caused by stool that's moving too slowly through the digestive tract.
When bowel movements become infrequent, pressure builds within the intestines, often leading to:

• Increased bloating
• Abdominal discomfort
• Excess gas
• A feeling of fullness

Improving bowel regularity often improves bloating as well.

Gut Health Foundations
Start with the basics while considering what additional professional help, dietary changes, supplemental or lifestyle changes that you need:
✔ Eat a variety of fiber-rich fruits, vegetables, legumes, nuts, seeds, and whole grains (as tolerated).
✔ Drink enough water throughout the day.
✔ Include adequate protein to support tissue repair and overall health.
✔ Consider fermented foods like yogurt, kefir, kimchi, or sauerkraut if tolerated.
✔ Move your body regularly.
✔ Prioritize quality sleep.
✔ Manage daily stress through activities like walking, prayer, meditation, deep breathing, or exercise.
✔ Only use antibiotics when medically necessary.
✔ Work with a healthcare professional before eliminating major food groups or starting new supplements.

In Summary: 
Digestive symptoms rarely have one single cause. While food certainly matters, factors such as gut bacteria, digestive enzymes, previous illnesses, medications, hydration, stress, hormones, and lifestyle all influence how your digestive system functions.

If you've been dealing with persistent bloating, gas, constipation, or diarrhea, don't settle for simply treating the symptoms. Identifying the underlying cause is the first step toward feeling your best. Please reach out to me for assistance on what your gut health symptoms may mean and what supplements mentioned here that might be helpful for your unique body/symptoms. 

With Love & Strength, Missy 

Disclaimer: This article is intended for educational purposes only and should not replace personalized medical advice, diagnosis, or treatment. If you experience severe abdominal pain, blood in your stool, unexplained weight loss, persistent vomiting, fever, or ongoing digestive symptoms, consult your healthcare provider for appropriate evaluation.

Before we get started, if you've missed any of the previous posts on this topic, go here and scroll down, there are 2 to read so far!

When digestive symptoms strike, many people immediately assume they're eating the "wrong" foods. While food can absolutely contribute to digestive discomfort, the answer isn't always as simple as eliminating more and more foods from your diet. Let's explore some common food-related causes of digestive issues and also my favorite supplements or additions to your diet that may be able to bring comfort and homeostasis to your digestive system. 

Food Intolerances: Food intolerances occur when your body has difficulty digesting certain foods.
Common examples include:

• Lactose (found in dairy products)
• Excess fructose
• Sugar alcohols (xylitol, sorbitol, erythritol)
• Certain high-FODMAP foods

Symptoms may include:

• Bloating
• Gas
• Stomach discomfort
• Diarrhea
• Abdominal cramping

Unlike food allergies, intolerances are typically dose-dependent. Some individuals can tolerate small amounts while larger amounts trigger symptoms.

Not Enough Fiber: Many Americans consume far less fiber than recommended. Low fiber intake may contribute to:

• Constipation
• Infrequent bowel movements
• Feelings of incomplete emptying

Fiber helps support regularity, healthy gut bacteria, and overall digestive health. I like for my clients to aim to get at least 25-30 grams of fiber daily. 

Too Much Fiber Too Fast: On the other hand, rapidly increasing fiber intake can create problems. If you've recently:

• Started a high-fiber diet
• Added fiber supplements
• Increased fruits, vegetables, or beans

You may notice:

• Increased gas
• Bloating
• Abdominal discomfort

Gradually increasing fiber while drinking adequate fluids is often best.

Artificial Sweeteners and Sugar Alcohols: Many "healthy" foods, protein bars, and sugar-free products contain ingredients that can be difficult to digest.
Common culprits include:

• Sorbitol
• Mannitol
• Xylitol
• Erythritol

These ingredients can contribute to:

• Gas
• Bloating
• Loose stools
• Diarrhea

Eating Habits Matter Too: Sometimes it's not what you're eating, it's how you're eating. Consider:

• Eating too quickly (aim to chew to applesauce consistency if you are feeling any of these symptoms) 
• Eating while distracted (phones away, TV off, removing as much outside noise or distraction when possible...yes I know how hard this is but honestly, you might find you actually enjoy, taste your food more and also FEEL when you are full!) 
• Large portions (we need to listen to our hunger-fullness cues. If you have trouble stopping eating, reach out to me) 
• Inconsistent meal timing (aim for meals around the same time each day, having 3 eating times is vs snacking all day, anytime...3 main eating times, water, electrolytes etc in between) 
• Frequently skipping meals and then overeating (this goes with the above-keep meals consistent as much as possible, It takes planning, is it worth it to you?:) It is to me, I just want to feel my best! 

In Summary: 
Food can absolutely impact digestion, but removing foods isn't always the answer. Before cutting out entire food groups, consider whether portion sizes, meal patterns, hydration, and overall diet quality may be contributing to your symptoms. The goal is to identify your personal triggers while maintaining as much variety and flexibility as possible.

Supplements to help:
These are some of my top supplements to help repair the gut when food may be the issue... 

• Life 9 Probiotics
  Helps replenish beneficial gut bacteria to support healthy digestion, regularity, immune function, and a balanced gut microbiome.
• Daily Prebiotic Fiber
  Provides prebiotic fiber that nourishes your good gut bacteria, helping support digestive health, bowel regularity, and overall gut balance.
• Essentialzymes
  Supplies digestive enzymes that help break down proteins, fats, carbohydrates, and fiber to promote better digestion and reduce occasional bloating or digestive discomfort after meals.
• AlkaLime
  Supports healthy hydration and electrolyte balance while helping maintain the body's natural pH balance, which may contribute to optimal digestive function and overall wellness.

If you need help with your own unique health struggles, reach out to me. 
With love & strength, Missy 

Do you frequently feel bloated after meals? Struggle with constipation one week and diarrhea the next? Experience embarrassing gas, stomach discomfort, or unpredictable digestion?
Digestive symptoms are incredibly common, but they are not something you should simply learn to live with. While occasional digestive upset is normal, ongoing symptoms are often your body's way of signaling that something needs attention.
Here are 10 common reasons you may be experiencing bloating, gas, constipation, diarrhea, or other digestive issues.

1. Irritable Bowel Syndrome (IBS):
IBS is one of the most common digestive disorders and affects millions of people. Symptoms can vary greatly from person to person.
Common symptoms include:

• Bloating
• Gas
• Abdominal pain
• Constipation
• Diarrhea
• Alternating constipation and diarrhea

Stress, certain foods, hormones, and gut sensitivity can all contribute to IBS symptoms.

​2. Food Intolerances and Sensitivities:
Certain foods may be difficult for your body to digest, leading to uncomfortable symptoms.
Common triggers include:

• Dairy (lactose)
• Gluten
• High-FODMAP foods
• Artificial sweeteners
• Excess fructose

Many people notice symptoms such as bloating, gas, diarrhea, or stomach discomfort after eating these foods.

3. Small Intestinal Bacterial Overgrowth (SIBO)
​SIBO occurs when excessive bacteria grow in the small intestine where they don't belong.
Signs may include:

• Significant bloating
• Excessive gas
• Abdominal distention
• Constipation
• Diarrhea
• Feeling overly full after meals

Symptoms often worsen throughout the day as food is consumed.

4. Stress and the Gut-Brain Connection
Your digestive system and nervous system are constantly communicating.
When stress levels are high, digestion can slow down or speed up, leading to:

• Bloating
• Constipation
• Diarrhea
• Increased stomach sensitivity
• Changes in appetite

Many people focus solely on food while overlooking the impact of chronic stress on digestion.
We covered this in detail on our last post here:) 
​
5. Inadequate Fiber Intake
Fiber helps support regular bowel movements and overall digestive health.
Too little fiber can contribute to:

• Constipation
• Hard stools
• Irregular bowel habits

However, increasing fiber too quickly can also increase gas and bloating, especially if hydration is lacking. 

6. Dehydration
Water plays a critical role in digestion and stool formation.
Signs dehydration may be impacting digestion include:

• Constipation
• Hard stools
• Sluggish digestion
• Increased bloating

This is especially common among busy adults, athletes, and individuals consuming high-protein diets.

7. Previous Gut Infections
Sometimes digestive symptoms begin after a stomach virus, food poisoning incident, or gastrointestinal infection.
Even after the infection is gone, lingering symptoms may remain, including:

• Bloating
• Gas
• Food sensitivities
• Diarrhea
• IBS-like symptoms

Many people can pinpoint their digestive issues back to a specific illness.

8. Celiac Disease
Celiac disease is an autoimmune condition triggered by gluten.
Potential symptoms include:

• Bloating
• Diarrhea
• Constipation
• Fatigue
• Nutrient deficiencies
• Unexplained weight changes

If celiac disease is suspected, testing should occur before removing gluten from the diet.

9. Medications and Supplements
Sometimes the solution is found in the medicine cabinet.
Common contributors include:

• Antibiotics
• Iron supplements
• Magnesium supplements
• Certain diabetes medications
• Antacids
• Weight loss medications
• Protein powders containing sugar alcohols

Always review medications and supplements when investigating digestive complaints.

10. Hormonal and Thyroid Imbalances
Hormones play a significant role in digestive function.
Potential contributors include:

• Hypothyroidism
• Menstrual cycle fluctuations
• Perimenopause
• Menopause
• Hormonal changes related to insulin resistance

Many women notice digestive symptoms fluctuate throughout the month due to hormonal changes.

When Should You Seek Medical Attention?
While occasional digestive upset is common, certain symptoms & test results warrant further evaluation by a healthcare provider.
Red flags include:

• Blood in the stool
• Unexplained weight loss
• Severe abdominal pain
• Persistent vomiting
• Nighttime diarrhea
• Iron deficiency anemia
• Family history of inflammatory bowel disease or colon cancer

The Bottom Line

• Digestive symptoms are often multifactorial. While food choices matter, factors such as stress, hydration, fiber intake, medications, hormones, and gut health can all play a role.
• Rather than immediately eliminating large groups of foods, start by looking at the bigger picture. Identifying the root cause can help you create a sustainable plan that supports both digestive health and overall wellness.

If you struggle with persistent bloating, gas, constipation, or diarrhea, working with a qualified healthcare professional can help uncover the underlying cause and develop an individualized plan for relief.

If you would like to work with me on your own digestive struggles, please fill out this form to get started. We will evaluate symptoms, medical history, & thoroughly review dietary intake to begin this process. My hope is for you to feel better and better as you learn how best to support your own unique digestive system!

​Follow along for Parts 2-4 on ways to improve as well! 

With Love and Strength, Missy 

Read this:) 
​
Ever notice that your digestion seems worse during stressful weeks, even when you're eating the same foods? Your body cannot be in "fight or flight" and "rest and digest" at the same time.

If you're constantly rushing, multitasking, and feeling overwhelmed, your digestive system may be paying the price. While there are many causes of GI distress that I will cover in the next blog posts, STRESS is a BIG one! 

Digestion & Stress: Why Your Gut Feels Different When Life Feels Heavy
Stress doesn't just affect your mind—it directly impacts your digestive system. The gut and brain are connected through what's often called the gut-brain axis, meaning emotional stress can show up as physical digestive symptoms.

What Stress Can Do to Digestion
When your body perceives stress, it shifts into a "fight or flight" response. This can:

1.  Slow stomach emptying, leading to bloating and fullness
2. Speed up digestion, causing diarrhea or urgency
3. Slow digestion, contributing to constipation
4.  Increase stomach acid and indigestion symptoms
5.  Increase cravings for sugar, processed foods, and comfort foods
6. Reduce awareness of hunger and fullness cues
7. Alter gut bacteria balance over time

Signs Stress May Be Affecting Your Gut

• Frequent bloating
• Nausea or upset stomach
• Constipation or diarrhea
• Increased gas
• Heartburn
• Emotional eating
• Feeling "not hungry" all day and ravenous at night

Nutrition Strategies to Support Digestion During Stress
1. Eat consistently
Skipping meals can further stress the body and worsen digestive symptoms. Aim for meals every 3-5 hours. 

2. Prioritize protein
Protein helps stabilize blood sugar and can reduce stress-related cravings.

3. Stay hydrated
Even mild dehydration can worsen constipation and fatigue. Consider adding in an electrolyte powder such as Ultima or Hydrate. 

4. Slow down while eating
Taking 15-20 minutes to eat, chewing thoroughly-I like to say to applesauce consistency, and limiting distractions from phone, work, or even distracting folks eating around you ;) when you can, will help to improve digestion. You know that stress around the table, let's aim to reduce it as much as possible. 

5. Include gut-supportive foods

• Yogurt or kefir (if tolerated)
• Sauerkraut or fermented vegetables
• Oats
• Fruits and vegetables with skin on as much as possible 
• Beans and legumes (as tolerated)

Foods that may help relieve constipation:

• Prunes or prune juice
• Kiwi fruit
• Pears
• Berries
• Chia seeds
• Ground flaxseed
• Psyllium husk 
• Oatmeal
• High-fiber cereals such as Catalina Crunch 
• Lentils and beans
• Sweet potatoes with skin
• Avocados
• Leafy greens
• Aloe Juice 
• Adequate water alongside increased fiber intake

Pick 1-3 and add to your grocery list today! 

Use the plate method for at least 1-2 of your daily meals: 
1/2 Plate in non-starchy veggies 
1/4-1/3 in protein source 
1/4-1/3 in starchy carb sources 

Tip: Increasing fiber without increasing fluids can sometimes make constipation worse, so focus on both.

6. Reduce "stress eating triggers"
Rather than removing favorite foods, pair them with protein or fiber for better blood sugar control. When starting with more consistent meal times, you will be better able to handle those stress cravings that tend to come on STRONG vs true hunger that comes on gradually. 

Lifestyle Habits That Help

• Begin day with warm beverage such as 1/4 cup warm water, 2 Tbsp Aloe Juice and a splash of lemon juice. If you love, coffee, do this before coffee:) 
• Take a 5-10 minute walk after meals. 
• Aim to increase the amount of time you are up and moving. Try a step or minute goal! 
• Practice deep breathing before eating. A perfect time to remember to pray before eating:) 
• Aim for consistent sleep. 7-9 hours is ideal for adults. 
• Strength train regularly, exercise helps regulate stress hormones and supports gut health.
• Take warm Epsom Salt baths by mixing Epsom Salt with 1-2 drops Stress Away and then add to warm bath water. 

Young Living Gut Health Helps!
For our clients interested in holistic support, these are my top picks to assist: 

• Whole Body Cleanse 
• Life 9®  probiotic support
• Daily Prebiotic Fiber
• Essentialzymes® digestive enzyme support
• Comfortone
• Stress Away® essential oil blend,  can support relaxation practices
• Balance Complete® provides fiber and nutrients that support digestive health
• Peppermint Oil provides topical relief and support 
• DiGize Oil provides topical relief and support 

For Full Kits to get started, these are my top recommendations: 

• Balance and Burn Ultimate Bundle: If weight/fat loss + blood sugar control is also a desire, then this bundle will be perfect. Take your Balance & Burn routine to the highest level! This trio combines the full Balance & Burn™ System with Daily Prebiotic Fiber to help feed the Akkermansia in your gut and adds NingXia Red for powerful whole-body wellness support.*
• ​Life Essentials Kit 2: Boost your daily wellness routine—and keep things running smoothly—with herbs that are rich in vitamins, minerals, enzymes, amino acids, fiber, and essential oils. Use Daily Prebiotic Fiber™ Powder in the morning, Essentialzyme™ and DiGize® Vitality™ with meals, and ComforTone® throughout the day for round-the-clock digestive care.
• Daily Detoxification Duo: Daily liver + gut support in an easy to use combo 

Not sure what might be right for you? Feel free to send me a message:) 

Remember
Sometimes digestive issues aren't caused by what you're eating, they're influenced by how stressed your body is while eating it. Supporting stress management can often improve digestion just as much as adjusting food choices.

This week, try asking yourself:
"What does my body need right now besides food?"
The answer may be rest, movement, hydration, connection, fresh air, or simply a few minutes to slow down.

With Love & Strength, Missy