Authentic Wellness

11/22/2025

She walks in and says "Missy, I'm wearing a coat I didn't fit in last winter and my pants are falling off! Busy, full-time working moms can do it!"

Pam is down 10 lbs and 14.25 inches and she's just getting started!! Saturday vibes are on point today ❤️

🔥

11/20/2025

Mocktails Lunch 'n Learn SUCCESS!

64 mocktails shaken, stirred, and taste-tested with some of the most energetic, curious, and creative people ever. We discussed health, hydration, sleep, and stress, and they even helped me celebrate my birthday week with cheers and raised glasses.🥂

What We Learned Together:
🍹 Mocktails support your health goals without sacrificing fun.
You still get the beautiful presentation, bold flavors, and that special “treat” moment—just without the extra sugar, inflammation, empty calories, or sleep disruption that alcohol brings.

⚖️ Mocktails help stabilize energy and mood.
No more blood sugar spikes → crashes → afternoon slumps. With mocktails, people noticed steadier energy, clearer thinking, and fewer dips.

💧 Mocktails make mindful hydration delicious.
Fresh citrus, berries, herbs, cucumber, and ginger turn simple hydration into a wellness ritual. When water tastes amazing, you naturally drink more—hello better digestion, glowing skin, and more vitality.

We even talked about alcohol + sleep.
Why it fragments deep sleep
Why it causes those 2–3 a.m. wake-ups
Why it overstimulates your nervous system
…and how simple swaps can make a big difference in energy the next day.

🍏 Our Featured Mocktails:
• Apple Cider Kombucha Mocktail
• Cranberry Orange Sparkler
• Pomegranate Lime Mimosa (always a winner!)

Absolutely LOVE this group! Thanks for another WINNER!

11/19/2025

Last night, I had the pleasure of leading a Build Your Own Seasonings class at the West Bend School District. Together, we crafted two versatile blends
🔸homemade taco seasoning
🔸everything bagel seasoning
➡️both simple, flavorful, and free of unnecessary additives.

▪️Many common spices, such as cumin, paprika, garlic, and oregano, offer natural antioxidant and anti-inflammatory properties. ▪️Seeds like sesame and poppy, along with herbs such as onion and garlic flakes, can help support digestion, provide essential minerals, and add depth of flavor without relying on excess sodium.

🤎Creating your own blends at home not only enhances flavor but also empowers you to take greater control over the ingredients you bring into your kitchen. It’s a simple step with a meaningful impact on long-term wellness.

Thank you again to the West Bend District for hosting this event and to all the participants who brought their curiosity and enthusiasm!

11/18/2025

Those little bites can really add up 😉

11/17/2025

I'm starting to pull together our Thanksgiving meal recipes....STUFFING is my FAVORITE (that...and pumpkin pie😋). Feeling grateful for these Sourdough-Cranberry Stuffing Bites!

🔸Small Bites, Big Flavor – Instead of heaping your plate, these mini bites let you enjoy all the festive flavors in smaller, satisfying portions, making it easier to pace yourself and truly savor each taste.

🔸Mindful Eating Made Easy – Eating in bites encourages slower eating, giving your body time to signal fullness and helping prevent overeating.

🔸Healthy Ingredients, Happy Body – Packed with gut-friendly sourdough, protein from egg, antioxidant-rich cranberries and pecans, and flavorful herbs, these bites deliver nourishment without feeling heavy.

Sourdough-Cranberry Stuffing Bites
servings: 6

Ingredients:
5 1/4 ozs Sourdough Bread (broken into pieces)
1 Egg (large)
2 tbsps Dried Unsweetened Cranberries
1 tsp Dried Rosemary
1 tsp Dried Thyme
1/2 tsp Sea Salt
1/3 cup Pecans
1 tbsp Extra Virgin Olive Oil

Directions:
1. Preheat oven to 375ºF. Line a baking sheet with parchment paper.
2. Add all of the ingredients to a food processor and process until you get a coarse texture.
3. Use a teaspoon to scoop out the mixture and roll into balls. Place them on the prepared baking sheet. Bake for 15 to 20 minutes or until the stuffing bites have browned lightly.
4. Enjoy!

11/16/2025

If you’ve been dragging through the day, relying on caffeine, or waking up tired even after a “full night” of sleep… this might be the most important 10 minutes you spend today.

I just released a short episode on one of the most overlooked parts of your health — sleep, the job everyone has but almost no one treats like a job.

In this episode, I cover:
🔹Why sleep is the true foundation of your energy and metabolism
🔹How to build a bedtime routine that actually works
🔹Simple shifts to make your room a place your body wants to rest
🔹What to do when your mind or body just refuses to settle

And here’s the thing — if you’re struggling to fall asleep, stay asleep, or wake up feeling refreshed… you don’t have to figure it out alone.

💙I’ve helped so many clients improve their sleep with simple supports and the exact tools I personally use — and if you want help or want to know what might work for your situation, send me a message. I’m happy to share recommendations and guide you.

Your body always pays you back when you invest in your rest.

Let’s get you sleeping better — you deserve that kind of energy.

Listen here: https://www.buzzsprout.com/2200449/episodes/18195615

11/14/2025

PROMO ***** 25% OFF all Tests booked in the month of November**

Do you wonder if a certain food is causing you problems? Perhaps you can’t pinpoint why you get migraines, or you suspect that food is behind your sinus or skin issues.

Authentic Wellness offerings include testing for:
• Food and Environmental Intolerances
• Personal Care Ingredient Sensitivities
• Nutritional Deficiencies
This non-invasive test will help identify food and environmental intolerances as well as nutritional deficiencies that may be causing problems for you.
Most often, the root of a food sensitivity is the health of your gut has been compromised and needs attention. Typically, once gut function is properly restored, you can go back to enjoying the perceived problematic foods.
Common symptoms of food intolerances are:
• Acid Reflux
• Belching
• Constipation
• Diarrhea
• Migraines
• Brian Fog
• Acne / Skin Irritations

Upon completion of the testing, we will use the results to formulate an action plan utilizing personalized tools and guidance to heal your gut and allow you to take back control of your health.

This package includes the following:
(1) 30-minute session to review existing symptoms and collect test sample
(1) Comprehensive report of identified intolerances/sensitivities/deficiencies
(1) 45-minute follow-up session to review results and formulate an action plan to move forward
Book your test here: https://l.bttr.to/CSBD4

11/14/2025

Feeling run down? Bone broth is one of my favorite immune-boosting staples this time of year. Here’s why:
✨ Amino acids help repair the gut (where most of your immune system lives!)
✨ Minerals like zinc + magnesium support immune strength
✨ Collagen + gelatin keep your gut lining strong and inflammation low
Sip it warm, add to soups, or use as your base for cooking — simple nourishment that goes a long way.

Ingredients:
1 Whole Chicken Carcass (about 2 lbs of bones)
1 Carrot (peeled and chopped)
1 Yellow Onion (diced)
2 stalks Celery (chopped)
3 Garlic (cloves, halved)
1 tbsp Apple Cider Vinegar
1 tsp Sea Salt
1 cup Parsley (chopped)
2 stalks of Celery (chopped)

Directions:
1. Place the bones in the slow cooker. Add all remaining ingredients. Set slow cooker to low and let cook for at least 12 hours.
2. After 12 hours, strain the broth through a strainer or mesh sack. Discard the vegetables that you strained out. Allow broth to cool. Once cool, remove the layer of fat that forms on the top and discard or save it for future cooking. Freeze broth until ready to use.

11/13/2025

Winter Wellbeing: Boosting Immunity & Energy

As we move into the winter season, my A.B. Data Corporate Wellbeing workshop today focused on boosting immunity and sustaining energy through simple, holistic habits.

Team members sampled kombucha, crafted their own immunity-fueled teas, and built personalized “Immunity Boost Bags” — filled with tools and goodies to help them stay healthy, energized, and prepared for the colder months ahead.

These moments of connection and self-care remind us that wellbeing is not just personal — it’s cultural. When we take care of our health, we bring our best energy to everything we do.

Here’s to a resilient and energized winter season!

11/12/2025

11/10/2025

Harvest Sheet Pan Meal 🤎Simple. Nourishing. Full of fall flavor. 🍁One pan. Zero stress. Total comfort. 💛

➡Tag a friend who needs this in their meal prep rotation!

Serves: 4
Macros per serving: 590 cal | 45g protein | 72g carbs | 17g fat

Ingredients:
20 oz sweet potato (diced) - that's about 2 sweet potatoes
16–20 Brussels sprouts (halved)
2 red onions (chopped)
2 apples (chopped)
8 chicken sausages (sliced)
1 cup grated Parmesan

Maple Honey Mustard Drizzle:
5.3 oz Greek yogurt
1 tbsp maple syrup
1 tbsp honey mustard
Pinch red pepper flakes

Directions:
1. Preheat oven to 425°F. Line a sheet pan with parchment.
2. Add sweet potatoes, Brussels sprouts, onions, apples, and sausage.
3. Drizzle with olive oil + season with salt, pepper, and garlic powder. Toss well.
4. Roast 20–22 min until golden.
5. Mix drizzle ingredients.
6. Top roasted veggies + sausage with sauce and grated Parmesan.

🍠 Sweet potatoes = hormone-supportive complex carbs
🥦 Brussels sprouts = natural estrogen detox
🥣 Greek yogurt = probiotics + protein