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 

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

If you’ve been doing “all the right things” — eating what you feel like is a balance diet, exercising consistently, and getting enough sleep — yet the scale refuses to move, chronic stress could be the missing piece of the puzzle.
​
When stress becomes constant, your body produces elevated levels of cortisol. This stress hormone is meant to help you in short bursts, but when it stays high, it signals your body to hold onto fat — especially around the belly. Cortisol also drives cravings for quick energy foods (hello, sugar and refined carbs), making it harder to stick to your nutrition plan.

But it doesn’t stop there. Chronic stress creates systemic inflammation, which interferes with insulin sensitivity, metabolism, and your ability to recover from workouts. This inflammation essentially “locks the doors” on fat cells, making weight loss an uphill battle no matter how disciplined you are.

The good news? By addressing stress head-on — through movement, mindful breathing, quality sleep, and anti-inflammatory foods — you can reset your metabolism and make fat loss possible again.

Your health journey isn’t just about calories in and calories out. It’s about creating balance in your body so it feels safe enough to let go of the weight.

Here’s how stress impacts your body overall and then below, you can download a FREE guide with the steps to combat fat loss resistance and a daily plan to follow! 

Hormonal Effects
• Cortisol elevation → Stress drives up cortisol, a hormone that promotes fat storage
(especially belly fat) and can make the body more insulin resistant.
• Insulin dysregulation → High cortisol increases blood sugar and insulin, which
blocks fat burning and encourages fat storage.
• Thyroid suppression → Chronic stress can downregulate thyroid function, slowing
metabolism.
• Sex hormone imbalance → Stress lowers testosterone and progesterone, while
raising estrogen in some cases, making fat loss harder.

Metabolic & Physiological Effects
• Slower metabolism → Stress signals the body to conserve energy, making calorie
burn less efficient.
• Increased hunger & cravings → Stress activates the brain’s reward system,
making high-sugar, high-fat foods more appealing.
• Sleep disruption → Poor sleep from stress raises ghrelin (hunger hormone) and
lowers leptin (satiety hormone).
• Inflammation → Chronic stress drives low-grade inflammation, which interferes
with fat burning and muscle recovery.

Behavioral Effects
• Emotional eating → Stress eating often leads to calorie surpluses.
• Lack of consistency → Mental fatigue makes it harder to stick to a plan.
• Lower activity levels → Stress can decrease motivation to exercise or increase
sedentary behavior.

Takeaway: Chronic stress puts the body into a “protect and store” mode rather than a “burn and release” mode. Managing stress—through sleep, recovery, mindfulness, light movement, and blood sugar balance—can be just as important as diet and exercise when overcoming weight loss resistance.

Download the FREE guide with steps to help you combat fat loss resistance and a daily plan to put in to action! 

A great way to begin to combat fat loss resistance which you will see in the guide, is to fuel yourself well starting at the beginning of the day. Here are 2 recipes you can use to do just that! 

Why these recipes help with stress:
    •    Protein (30g+) keeps blood sugar steady, reducing cortisol spikes.
    •    Healthy fats (almond butter, pumpkin seeds) help with satiety and hormone balance.
    •    Magnesium-rich foods (banana, seeds) promote relaxation.
    •    Antioxidants (blueberries, cinnamon) fight inflammation linked to chronic stress.

With love and strength, Missy 

DAILY Recipes for Inflammation
In my last posts, we have talked a lot about inflammation. Go here to check out the Foods, Actions, Triggers and Habits that will help you achieve decreasing the not so great inflammation that you may deal with...and also understand when inflammation is a positive things. For those times when we need to combat inflammation using powerful, holistic tools, you can use some of these recipes and items daily to impact inflammation WHILE you work on the other areas covered in the blog post linked above! 

Nutritional recommendation: 
Start your day with a NingXia Red mocktail! 

• 2 oz NingXia Red
• 1 scoop Golden Turmeric
• ½ tsp Sulfurzyme powder
• Splash of coconut water + squeeze of lemon
• Optional: pinch of mineral salt and ice

Daily Essential Oil Use Recommendations: 

• Diffuse Frankincense + Lavender before bed while you journal or meditate.
• Apply Copaiba to the base of your spine or any area of soreness.
• Sip herbal tea while applying Deep Relief Roll-On to neck and shoulders.
• Add Lemongrass and Copaiba to a carrier oil and massage over lymph areas (neck, underarms, groin). Lymphatic massage is a great way to release stored toxins that contribute to inflammation.
• Soak in a warm Epsom salt bath with 5 drops  each Lavender and Frankincense.
• Make this DIY Inflammation: Soothing Muscle Rub:
  • ​​​​​​​½ cup coconut oil
  • 20 drops Copaiba
  • 8 drops Lemongrass
  • 5 drops Frankincense
  • 2 drops Peppermint
  • Mix, store in glass jar, and apply to tight or achy muscles.
• Use this DIY Detox Bath routinely. Epsom salt baths are a great way to relax and detox the body.
  • 1 cup Epsom salts
  • 5 drops Cypress
  • 5 drops Frankincense
  • 5 drops Lavender
  • Soak for 20-30 minutes in warm water to relax the muscles, promote circulation, and unwind after a long day.

See more here and to order any of the products mentioned. 
If you've never purchased oils before and would like to grab an easy kit​ to start with or any of the items above, click on the link and then use the code SHAREYL to save 10% on your first order! They are SO valuable...tools I will never be without!

Here’s a list of top anti-inflammatory foods that are consistently shown in research to help reduce inflammation in the body:
Fruits
Berries (blueberries, strawberries, blackberries, raspberries) – rich in anthocyanins
Cherries – especially tart cherries
Citrus (oranges, lemons, grapefruit) – high in vitamin C and antioxidants
Pomegranate – contains punicalagins and polyphenols

Vegetables
Leafy greens (spinach, kale, Swiss chard, arugula) – high in vitamin K and antioxidants
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage) – sulforaphane supports detox and reduces inflammation
Beets – contain betalains
Sweet potatoes – beta-carotene and fiber

Healthy Fats
Olive oil (extra virgin) – high in oleocanthal (natural anti-inflammatory compound)
Avocados – contain healthy fats and carotenoids
Fatty fish (salmon, mackerel, sardines, anchovies) – rich in omega-3s EPA/DHA
Nuts (almonds, walnuts) – healthy fats and polyphenols
Seeds (flaxseed, chia, hemp) – plant-based omega-3s

Herbs & Spices
Turmeric (curcumin is a powerful anti-inflammatory)
Ginger – helps reduce inflammation and oxidative stress
Garlic – contains sulfur compounds with anti-inflammatory effects
Cinnamon – reduces inflammatory markers
Rosemary & oregano – high in polyphenols

Other Foods/Drinks
    •    Green tea – rich in EGCG, a strong anti-inflammatory compound
    •    Dark chocolate (70%+ cacao) – contains flavanols
    •    Legumes (lentils, beans) – fiber and phytonutrients
    •    Mushrooms (shiitake, maitake, reishi) – bioactive compounds support immune balance

One easy way to find recipes that include many of these foods is to use the key words "Mediterranean diet" which includes lots of vegetables, olive oil, fish, nuts, and herbs & is considered one of the best anti-inflammatory eating styles.

FOODS to Avoid
These foods below are probably no news to many of you! We can always work on this area because these top inflammatory foods are everywhere and are linked with promoting inflammation when eaten often or in large amounts.
Processed & Refined Foods
    •    Refined carbs – white bread, pastries, crackers, pasta made with white flour
    •    Sugary foods – candy, desserts, sweetened cereals, pastries
    •    Sugar-sweetened beverages – soda, energy drinks, sweetened teas/coffee

Unhealthy Fats
    •    Trans fats – fried foods, margarine, shortening, packaged snacks
    •    Processed vegetable oils (when consumed in excess) – soybean, corn, sunflower, cottonseed, canola (high in omega-6, especially when refined)
    •    Excess red and processed meats – bacon, sausage, hot dogs, deli meats

Highly Processed Items
    •    Fast food – burgers, fries, pizza, fried chicken
    •    Ultra-processed packaged foods – chips, frozen meals, instant noodles

Excessive Dairy (for some people)
    •    Processed cheeses, flavored yogurts, ice cream (especially with added sugar)

Other Triggers
    •    Excess alcohol – especially beer and sugary cocktails
    •    Artificial additives – preservatives, colorings, flavor enhancers (MSG in large amounts may trigger some people)
    •    Excess salt – especially in packaged foods

These foods can raise inflammatory markers (like CRP) and contribute to chronic issues when eaten regularly. Occasional indulgence is fine, but the pattern of eating matters most. You can probably see how easy it is to consume many of these foods on a daily basis and take great work and care to include those in the first list above! You can do it though! 

With love & strength, Missy