Authentic Wellness

09/03/2025

🤎 This Maple Cinnamon Mule mocktail tastes like autumn in a glass—warm spice, crisp ginger, and just the right touch of maple sweetness. Perfect for curling up, celebrating with friends, or winding down at the end of the day. 🍁

Who’s ready to trade in summer spritzers for fall feels?

08/29/2025

This Turkey Harvest Salad isn’t just cozy + delicious—it’s designed to love on your hormones too! 💛

Why this fall salad is hormone-loving…
✅ Steady energy → Protein + fiber + healthy fats keep blood sugar balanced (bye-bye energy crashes).
✅ Happy hormones → Sweet potatoes support progesterone production, while kale helps the body metabolize and balance estrogen = powerful hormone-friendly combo.
✅ Glowing inside & out → Antioxidants from apples & cranberries fight inflammation.
✅ Mood boost → Omega-3 rich walnuts + lean turkey = brain & hormone fuel.

Turkey Harvest Salad with Honey Mustard Dressing
serves: 2

2 Sweet Potato (small, peeled and cubed)
8 ozs Turkey Breast
1 tbsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
2 cups Baby Kale
1 Apple (medium, chopped)
1 tbsp Dried Unsweetened Cranberries
1 tbsp
Walnuts (toasted, crushed)
2 tbsps Honey Mustard Dressing

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Spread the sweet potatoes out on the baking sheet. Nestle the turkey breast between the sweet potatoes. Drizzle lightly with oil, season with salt and pepper, then toss the sweet potatoes to coat evenly. Cook in the oven for 15 minutes.
3. Toss the sweet potatoes and flip the turkey breast. Place the baking sheet back in the oven for another 15 minutes, until the sweet potatoes are tender and the turkey is cooked through. Let the turkey rest for five minutes before slicing.
4. To assemble the salad, divide the kale, sliced turkey, sweet potatoes, apple, cranberries, and walnuts evenly between bowls. Top with dressing and enjoy!

Calories 474 Protein 31g | Fat 19g | Carbs 49g

08/27/2025

My classes + workshops are the perfect mix of learning, creating, and walking away with something you’ll actually use… and honestly, I LOVE hosting them ❤️ They’re always SO much fun!

This fall is packed with fresh, hands-on ways to weave healthy habits into your daily life—I can’t wait to see you! 🍂✨

08/27/2025

As a health coach who’s walked through the ups and downs of perimenopause and menopause myself, I created this Fall Reset with YOU in mind—a four-week journey to help you feel better in your body, supported in community, and grounded in simple daily rituals.

✨ This isn’t a quick fix—it’s a reset from the heart. September 14th-October 11th, 2025

Over four beautiful weeks, we’ll walk side by side as we embrace healthy shifts and rediscover our energy, joy, and confidence. Here’s what’s included:

🥗 Weekly Meal Plans + Recipes
Hormone-balancing meals that reduce symptoms and taste amazing. These are the exact recipes I use in my own kitchen—and I can’t wait to share them with you.

🚶‍♀️ Fall Walking Group
Let’s move together and enjoy the crisp autumn air. Whether you walk for 5 minutes or 5 miles—you belong here.

💆‍♀️ Daily Self-Care Rituals
I’ll guide you through my favorite calming practices like gua sha and dry brushing—small routines that make a big difference in how you feel.

🤍 Supportive Community + Education
This is a safe space for real connection, encouragement, and honest conversations. Along with community support, I’ll be sharing helpful education around natural ways to manage symptoms like hot flashes, cortisol spikes, sleep challenges, anxiety, and sugar cravings (especially those that target belly fat). You’ll learn how to use supplements, herbs, and simple daily practices to feel more balanced, calm, and in control.

This season of life can be hard—but it can also be deeply healing. If you’re ready for a fresh start, I’d love to do this with you.

✨ Early bird pricing is live! Use code FALL50 for $50 off through August 31, 2025.
Register here: https://square.link/u/UQxTmDhN

Let’s make this fall the beginning of something beautiful. 🍁

08/24/2025

💜

08/22/2025

Hormones out of whack? Fatigue, brain fog, cravings, hot flashes… sound familiar? You don’t have to just “push through it.”

In my latest This Is Me at 50 podcast episode, I’m breaking down what it really means to balance your hormones naturally—and why it’s not about a magic pill, but small daily habits that make a BIG difference. ✨

🎙️ You’ll learn:
✅ 5 science-backed steps to support hormone balance (hello steady energy + fewer cravings!)
✅ The role of protein, sugar, fiber, gut health & healthy fats
✅ 5 herbal supports for perimenopause + menopause relief

👉 Tune in today and start your own hormone reset!
https://www.buzzsprout.com/2200449/episodes/17710247

💬 Drop a 🙌 if you’re ready for more energy, focus, and hormone harmony!

Are your hormones out of whack? Fatigue, brain fog, hot flashes, cravings, or mood swings can all be signs your body’s messengers are off balance. In this episode of This Is Me at 50, I’m breaking down what it really means to balance your hormones...

08/22/2025

Allergy or intolerance? Here’s how to know — and what to do next...

Many people mistake intolerances for allergies, but they’re not the same. And understanding the difference is the first step toward finding real relief.

Allergies involve your immune system and can trigger immediate or severe reactions such as swelling, hives, or difficulty breathing.

Intolerances and sensitivities don’t involve the immune system but can still cause uncomfortable, ongoing symptoms. They’re also a major source of inflammation, which may lead to long-term health issues like diabetes, gut imbalance, or even certain cancers.

If you’re treating an intolerance like an allergy, or vice versa, you could be managing symptoms the wrong way. The fastest way to know the difference is to get tested.
Authentic Wellness offers Sensitivity/Intolerance Testing Schedule your test here: https://l.bttr.to/CSBD4

Common Allergies (immune-related):
➤ Reaction to proteins in peanuts, shellfish, or eggs
➤ Environmental allergens like pollen or pet dander
➤ Insect stings or certain medications

Common Intolerances & Sensitivities (non-immune):
➤ Lactose – difficulty digesting dairy sugars
➤ Caffeine – jitteriness or rapid heartbeat even at low doses
➤ Food additives – such as sulfites, MSG, or artificial sweeteners

Schedule your test today: https://l.bttr.to/CSBD4

08/21/2025

One of my FAVORITE workshops...Come join in the FUN! Learn a thing or two...make a healthy lunch...leave with an AWESOME RECIPE Book packed full of fresh & tasty ideas! 🍅🥭🍋🍐🫐🍆🥒🥕🥑

Don’t forget to sign up for SALAD IN A JAR. September 10th with Authentic Wellness - Missy Propper

🥗

08/21/2025

Insulin first. If you're snacking nonstop or insulin resistant, your body can't burn fat-no matter how much protein you eat.

Timing is everything. Front-loading protein in the morning = stable blood sugar, fewer cravings at night.

Muscle matters. Protein preserves muscle, so your metabolism stays strong while you lose fat

Most women under-eat. 40-60g a day isn't enough. You need 100-130g+ for hormones, lean mass, and fat loss.

Metabolism boost. 30% of protein calories get burned just digesting it (yep, it's THAT powerful)

Pair smart. Protein + Fiber + Healthy Fats = Steady blood sugar + sustainable results.

If you've tried to "Eat more protein" but you're still stuck -it's NOT your fault. The secret is using it in the right way for YOUR hormones + metabolism

Schedule a consultation today and let's talk more!

08/19/2025

This morning, I had the opportunity to lead a Lymphatic Health & Natural Support workshop as part of the A.B. Data, Ltd. corporate well-being program.

The lymphatic system is one of the body’s unsung heroes—a network that helps remove waste, circulate immune cells, and maintain fluid balance. Unlike the heart, which pumps blood, the lymphatic system relies on movement, breath, and daily habits to keep flowing.

We explored natural practices that support this vital system, including:
✨ Dry Brushing – stimulating flow + boosting energy
✨ Gua Sha – reducing puffiness + relieving tension
✨ Breathwork – clearing toxins + strengthening immunity
✨ Tongue Scraping – reducing toxic load + supporting oral & immune health

It was a great session filled with curiosity, conversation, and practical takeaways that participants can bring into their daily routines for better energy, resilience, and well-being.

Grateful for the chance to share these tools and support others in feeling their best—both at work and at home. 💚

08/18/2025

If you're making one thing this week...make THIS!

Why this recipe is hormone-friendly:
🔸Salmon → protein + omega-3s to balance blood sugar & reduce inflammation
🔸Brown rice → steady energy & fiber for gut + estrogen balance
🔸Peach salsa & cucumber → antioxidants + detox support for the liver

Balanced, anti-inflammatory, and blood-sugar–friendly = happy hormones! 💚🧡

BBQ Salmon with Peach Salsa
▪1 cup Brown Rice (uncooked)
▪1/4 cup Lime Juice (divided)
▪1 1/2 lbs Salmon Fillet
▪Sea Salt & Black Pepper (to taste)
▪2 Peach (finely chopped)
▪1/2 cup Red Onion (finely diced)
▪1 Jalapeno Pepper (finely diced)
▪1/3 cup Cilantro (finely chopped)
▪1 Cucumber (finely chopped)

1. Cook the rice according to the package directions.
2. When the rice has about 20 minutes remaining, preheat the barbecue to medium heat. Pour half of the lime juice over the salmon, season with salt and pepper, and add the salmon to the barbecue. Cook for 12 minutes, flipping halfway through.
3. Meanwhile, make the salsa by combining the peach, red onion, jalapeno, cilantro, and remaining lime juice in a bowl. Mix well.
4. Divide the cucumber, rice, salmon, and peach salsa evenly between bowls. Enjoy!

Serves: 4
Cal 446 P 43g | F 10g | C 49g

08/14/2025

Metabolic health is the REAL foundation for thriving in perimenopause & menopause 💪💗

Just got my annual mammogram and last month went in for my blood panel...
✅ Healthy Cholesterol
✅ Healthy Fasting Glucose
✅ Healthy Blood Pressure

None of these have anything to do with the number on the scale.
Weight does not equal health.

Your panel & screening results tell the story of how your body is working from the inside out.
Friend-Schedule your screenings. Get your blood work done. Know your numbers 🫶🏼