Authentic Wellness

Authentic Wellness Health Coach for Women 40+
Nutrition | Hormones | Gut Health
Peri/Menopause Support
Food Sensitivity & Environmental Testing

https://my.practicebetter.io/ #/5c91151e627d791a5c1a0ae8/profile

Lately, I’ve been feeling a little run-down and fighting off a cold. Add in the week before Christmas, the hustle, the n...
12/19/2025

Lately, I’ve been feeling a little run-down and fighting off a cold. Add in the week before Christmas, the hustle, the noise, the constant pull in every direction, and my body was very clearly asking me to slow down.

So this morning, I listened.

I started my day with a beautiful yin yoga flow. At the beginning of class, we were invited to set an intention, and the word that came to me instantly was peace.
Peace in my heart.
Peace in my mind.
Peace in my life.

It was a gentle, grounding one-hour practice and exactly what I needed. A reminder that health is never just about food or movement. It’s mind, body, and spirit working together.

This season can be full of triggers, added stress, constant stimulation, and pressure to do more, be more, keep going. If that’s you right now, consider this your permission slip to pause. To listen. To create space for calm. To choose practices that bring you back to yourself.

Wishing you a peaceful day, however that looks for you. 🤍
Namaste

12/17/2025

👉 All the same sugar. Very different impact.

If your energy feels all over the place…
If your belly fat showed up in perimenopause or menopause…
It’s not because you’re eating sugar.

It’s because you’re eating naked sugar.

Both sides have the same grams of sugar,
but only one side comes with fiber.

Fiber slows how quickly sugar hits your bloodstream,
which means:
• fewer insulin spikes
• less cortisol activation
• less fat storage around your midsection

That stubborn hormone belly?
It’s not about willpower.
It’s about choosing sugar that comes with support.

Same sugar.
Very different outcome.

✨ I’m running a Sugar Reset starting in January, and we’re taking this on together.

Want in?
Comment SUGAR below or send me a DM and I’ll send you the details.

We wrapped up our final wellness activity of the year with A.B. Data, Ltd - Class Action Administration today, and it co...
12/16/2025

We wrapped up our final wellness activity of the year with A.B. Data, Ltd - Class Action Administration today, and it couldn’t have been a better way to close out 2025. 🎄

This month’s focus was on simple, practical wellness—making our own homemade foaming hand soaps using clean, quality ingredients. We discussed why choosing products without unnecessary chemicals and dyes is important, and how small swaps can contribute to overall health.

Together, we made 56 bottles in total 🫧

Each participant created:
🫧 One soap for themselves
🎁 One soap to gift to someone else this holiday season

We used almond oil for moisturizing and essential oils for a natural scent, then added a touch of creativity with decorating—because wellness can (and should) be fun.

What I love most about these moments is how they blend education, hands-on experience, and connection. Wellness doesn’t have to be complicated to be impactful.

Grateful to partner with AB Data on bringing meaningful wellness experiences into the workplace—and excited for what’s ahead in the new year.

If you’re ready to finally feel in control of your body and build sustainable, healthy habits, it’s your turn to start y...
12/16/2025

If you’re ready to finally feel in control of your body and build sustainable, healthy habits, it’s your turn to start your journey ❤️ Schedule your Health Strategy Session and let's create your plan! https://l.bttr.to/zp2c5

One Pan. One Meal. Zero Stress.Busy weeknight? This One Pan Burrito Casserole is:✅ Healthy & balanced✅ Packed with prote...
12/13/2025

One Pan. One Meal. Zero Stress.

Busy weeknight? This One Pan Burrito Casserole is:
✅ Healthy & balanced
✅ Packed with protein, fiber & veggies
✅ Kid-approved & family-friendly
✅ Ready in under 30 minutes
✅ Minimal cleanup

Dinner solved — and everyone leaves the table happy!

One Pan Burrito Casserole
serves: four

Ingredients:
▪️1 1/3 tbsps Extra Virgin Olive Oil
▪️⅔ Yellow Onion (large, chopped)
▪️1 lb Extra Lean Ground Beef
▪️1/3 cup Jasmine Rice (dry, rinsed)
▪️2/3 cup Pinto Beans (cooked, rinsed & drained)
▪️2 cups Diced Tomatoes
▪️2 cups Chicken Broth
▪️2 tsps Taco Seasoning
▪️5 1/3 ozs Cheddar Cheese (shredded)
▪️2 2/3 tbsps Cilantro (chopped)

Instructions:
1. Preheat the oven to 425°F
2. Heat the oil in a large ovenproof skillet over medium-high heat. Add the onion and soften for two to three minutes. Add the meat, breaking it up as it cooks. Cook for five to seven minutes or until the meat is no longer pink.
3. Stir in the rice, beans, tomatoes, broth, and taco seasoning. Cover and cook on the stove over medium-low heat for 10 to 12 minutes, stirring occasionally, or until the rice is cooked to al dente and all the liquid has been absorbed.
4. Sprinkle the cheese on top. Bake in the oven for eight to 10 minutes or until the cheese has melted. Let cool for 10 minutes. Top with cilantro and enjoy!

I get asked to make a lot of gift baskets, and I always enjoy saying yes.But today’s basket is a little bit harder.This ...
12/12/2025

I get asked to make a lot of gift baskets, and I always enjoy saying yes.
But today’s basket is a little bit harder.

This one is in celebration of my friend, Kristin Marx ❤️

Kristin was an incredible human.
She supported women-owned small businesses.
She supported Authentic Wellness.
She supported & built community.
I loved that I got to support her right back.

She joined so many of my reset groups and walking groups—always showing up with her funny sense of humor, her ability to see the bright side of everything, and her unwavering commitment to being exactly who she was.

We took a lot of walks together and talked about what “healthy” looks and feels like…
The importance of taking care of our bodies.
The importance of moving.
The joy of fresh air on your face, rosy cheeks on a cold day, and the simple gift of being alive.

Today, I build a little basket that celebrates you, Kristin Marx, and the many ways you left a lasting mark on my heart and my life.
I’m so grateful to have known you ❤

Looking forward to celebrating YOU with everyone else on Jan 10th

12/11/2025

This peppermint mocha creamer tastes like December… without the blood sugar crash.

Peppermint Mocha Creamer
Makes 6–8 servings

1 cup heavy cream (or half cream + half almond milk)
2 tbsp unsweetened cocoa
2–3 tbsp allulose or liquid monk fruit
½ tsp peppermint extract
1 tsp vanilla
Pinch of salt
Optional: 1 scoop chocolate collagen

Warm everything on low and whisk until smooth. Cool, jar it, and shake before using.

For a thicker Starbucks-style vibe: blend with 1 tbsp butter or MCT oil.

Save this for holiday mornings ❄️

12/10/2025

Why the scale jumps — and why it’s not fat.
Here are 10 totally normal reasons your weight can be higher in the morning ⬇️

1️⃣ Higher-carb meal
Your body stores 3–4x its weight in water for every 100g of carbs you eat.

2️⃣ Higher-salt meal
Your body retains more water to dilute the sodium in your bloodstream.

3️⃣ Certain medications
Some prescriptions naturally increase water retention.

4️⃣ You’re not drinking enough water
Dehydration makes your body hold tight to what it has.

5️⃣ Poor sleep + stress
Elevated cortisol slows water release and increases retention.

6️⃣ Sitting or standing all day
Fluid pools in your legs and redistributes once you lie down.

7️⃣ PMS / slower digestion
Bloating + fluid retention are common right before your period.

8️⃣ Hormonal shifts (peri/meno/luteal phase)
Hormones change how your kidneys manage water + sodium.

9️⃣ Alcohol
Alcohol dehydrates you → then your body rebounds and retains water.

🔟 Hard workout yesterday
Inflammation + muscle repair increase temporary water retention.

Your true body weight is the weekly average — not the number on one random morning.

Daily fluctuations = water, stress, salt, hormones, sleep, digestion… NOT fat.
True fat gain shows up as a consistent trend for 3–4 weeks.

If you want personalized support with weight, hormones, strength, cravings, or rebuilding your habits… DM me “COACHING” and I’ll send you options.

What an enjoyable afternoon spent with my friend Lisa Gilmore, Seniors Program Director at Interfaith Caregivers of Wash...
12/09/2025

What an enjoyable afternoon spent with my friend Lisa Gilmore, Seniors Program Director at Interfaith Caregivers of Washington County

She decided to take my Food Sensitivity Test to address some health challenges, and we spent the last hour reviewing her results, strategizing a plan forward, and enjoying great conversation about healthy lifestyles.

She has such a genuine appreciation and thoughtful approach to wellness — I’m so glad I was able to offer some guidance and direction through our testing.

If you haven’t checked out Interfaith Caregivers, you should! They’re doing fantastic things in our community ❤

👉 If you’re interested in checking out my Food Sensitivity Test, here’s the link: https://l.bttr.to/CSBD4

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301 N Main Street
West Bend, WI
53095

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Certified Nutrition and Wellness Coach

Missy is a Certified Nutrition and Wellness Coach with a “no fuss approach to better health.” She’s known for her practical, food-first approach to wellness and her clients love her for her realistic health plans that they can actually follow.

My mission is to teach you healthy, sustainable eating and living practices, guide you to alternative healing modalities and offer support and accountability so that you can be your truest most authentic you!​