W.O.W. – SUNNY SUNDAY 07/12/2015

“Sunny” – What would a Health Blog be without some uplifting, inspirational anecdotes and mantras?


“…Many prefer not to exercise their imaginations at all. They choose to remain comfortably within the bounds of their own experience, never troubling to wonder how it would feel to have been born other than they are. They can refuse to hear screams or to peer inside cages; they can close their minds and hearts to any suffering that does not touch them personally; they can refuse to know”

~J.K Rowling, 2004

If you have been following MissFit for any length of time, you may already know about one or more of her guilty pleasures. Some are more justifiable than others.

However, this month’s Sunny Sunday quote is brought to you by none other than J.K Rowling, the infamous author of the magical saga series of Harry Potter.

I invite you to read that quote one more time. Regardless of your stance on the book series or on magic, let go of your judgement and read it as coming from one human to another.

Are you able to? Is it humanly possible to leave your opinions about a speaker at the door and enter into the sanctuary of their mind’s eye and assume positive intent?

Seems as though the longer we are on this planet, the harder this is to do.

Is that because we know too much? Or not enough?

Something to consider.

With movies such as Pixar’s Inside Out storming the box office, we know that not all adults are too far gone into the Adulthood Abyss – that gaping vortex that sucks up innocence and swallows memories of a simpler time.

This Sunday, as you embark on a new week, be mindful of your child-self. Note its presence. Allow yourself to accept and be grateful for its existence.

Step away from the constant chatter of social media and the glowing screen of your phone and let your mind wander. Let it visit previous lives, or future lives; let is muse on friends and lovers come and gone; let it built a castle in the sky.

Let it unapologetically consider the possibility of living the live you once imagined.


Stay Well,



Comment below or email direct to write.with.ms@gmail.com


“Seasonal” – Take a look at how to stay active and make delicious food choices no matter what the temperature is outside.


As promised on Tuesday’s installment of Trending – here is the simple  summer salad recipe [say that 10x fast..] jam-packed with B vitamins:

In addition to the vitamin richness, this salad has two other very “Seasonal things going for it [and you].

1. It has the patriotic red, white, and blue you would expect for July.

2. It is more healthy than anything- ANYTHING- you could get for free at a 7-11 gas station convenience store as they celebrate their namesake today

Simple Summer Salad

  • Difficulty: easy
  • Print


Items Needed

  • 1 cup  green beans, washed and blanched 1-2 minutes
  • 1 cup strawberries, washed and sliced
  • 1/2 cup blueberries, washed, pat dry
  • 1 cup cherry tomatoes, washed and sliced
  • 1 bunch mint leaves, washed, pat dry
  • 1/2 cup crumbled feta cheese
  • 1/2 cup walnuts OR 1/4 cup pistachios, shelled *optional
  • 2 tbsp red wine vinegar
  • 2 tbsp Dijon mustard
  • 2 tsp honey
  • 1/4 cup olive oil
  • sea salt and ground black pepper to taste
  • 1 large cutting board
  • 1 large mixing bowl, 1 small mixing bowl
  • 1 sharp knife


  1. Wash and slice needed fruits and veggies as indicated above, place in large mixing bowl
  2. Make the dressing in the small mixing bowl – combine the vinegar,  mustard, honey, salt/pepper and slowly whisk in oil until mixture is thorough
  3. Toss mint leaves, feta, and nuts [optional] into large mixing bowl
  4. Toss the salad with enough dressing to coat lightly
  5. Serve immediately and enjoy!

Leftovers may be placed in a glass bowl with a tight-sealing lid for up to 4 days in the fridge.

Serves 2+

Stay Well,



Comment below or email direct to write.with.ms@gmail.com

W.O.W. – FUN FACT FRIDAY 07/10/15

“Fun Fact” – Self-explanatory…


Well, unless you have been living entirely on Netflix without a tweet in between, you know that so far there are 16+ people in the running to be the next President of these United States of America.

Whoever will it be?

Take a breathe – this is not a political blog. Miss Fit is not going to give you a nutritional breakdown on each nominee.

But, with all this “serious” political chatter that has been suffocating the media over the last few weeks, it is important to take a step back and learn a few fun facts that can put it all back into relative perspective:

  1. David Rice Atchison was the President of the United States for one day on March 4th, 1849. James Polk’s term ended that morning and President-elect Zach Taylor refused to be sworn in on a Sunday; In the interim, the job went to Atchison, the Senate president pro term
  2. When President Harry Truman [a Democrat] visited Disneyland in 1957, he refused to ride on Dumbo, for fear of being photographed with a giant symbol of the Republican Party
  3. Before becoming president, Lyndon B Johnson was an elementary school teacher

So, there you have it!

In case you thought you were too petty or inexperienced to be President…perhaps you could reconsider.


Stay Well,




Comment below or email direct to write.with.ms@gmail.com


“Therapeutic” – Gain insight into your Actions [sometimes called ‘behaviors’] and how they may be functioning as a direct result of Thoughts and Feelings


Oh Freud. We’ve loved you, we’ve laughed at you, we’ve heralded you once more, all short-lived and swaying in time with popular believes.

It’s not you, Freud, honest…It probably has something to do with our own internal turmoil . Our personal love/hate relationship with ourselves…

How Freudian of us.

Speaking of children and parents and parents trying to raise children while still mourning their own childhood, perhaps it is high time we sit back and ask ourselves – “What is the goal, here?”

As parents we are always trying to instill in our children the realization of our own vision of success and happiness.

As children, we are trying desperately to please our parents and also our friends. All the while trying to figure out who we are amongst a back splash of Media mongers.


It’s no wonder we have higher rates of anxiety and depression than ever before.

Perhaps, instead of lamenting everything we have done or not done or tried to do as parents, as children, or in that hybrid balancing act of being both child to our parents and adult to our children, we should just call a spade a spade. And that is exactly what Jennifer Senior does in her now famous TED talk exposing the high bar of Happiness:

On this Therapeutic Thursday, give yourself the gift of the next 19 minutes and listen.

Stay Well,




Comment below or email direct to write.with.ms@gmail.com


“Work it Out” – Get over that mid-week hump with the added gusto of a new work out move. Some moves may be borrowed from the Kama Sutra. Possibly.


I was told recently that I don’t feature enough male-specific articles.

Guys, the more you know about women – the better for you.  MissFit is helping you, you just didnt realize it.

All joking aside, I take my collective client voice seriously, and I want to raise a real male concern:

The guy who chronically skips leg day at the gym.

See guys, I’m trying to help you… There are more Cinderella’s out there than you realize. You don’t want to blow your shot, right?

I didn’t think so.

Whether you are new to leg workouts, or looking to break a plateau, this video from UrbanKick(R) founder Shane Barnard is seriously well done. In under 12 minutes, it features five solid moves that can be increased in difficultly simply by adding more weight and more reps. She hits home on the essentials of form to protect your knees and your spine, so listen closely. All five target the glutes, hamstrings, quads, abductors and adductors , all while strengthening your core. In case this is your first visit, MissFit is all about the Core


Stay Well,




Comment below or email direct to write.with.ms@gmail.com


“Trending” – Every time we turn around there is some other diet that will give us our dream body, some food we simply MUST avoid, or some piece of equipment we MUST buy… stay on top of what’s trending and get tips for thinking critically about marketing ploys.


In a time where TIME seems to be in short supply, and Jack has long since been a dull boy, we all feel like we could use more energy.

From a media and marketing standpoint, we seem to see a bit of a slowdown in the push for energy drinks pumped full of Taurine and chemicals that supposedly give you wings, however, we are seeing more and more companies and even doctor offices offering relief from “brain drain” in the form of a shot.

No, not “a shot” like a vaccination against stress – although… with all the vaccine controversy of late, I would not be surprised to see this in the upcoming years. Big Pharma – if you are reading this, shame on you. It was my idea.

And no, not a “shot” like we are hearing about on the news that resulted in us not being able to watch the Dukes of Hazzard on TV Land.  Cover shows a drawing of a man, who appears to be made of newspaper and is engulfed in flames, standing on top of some books. His right arm is down and holding what appears to be a paper fireman's hat while his left arm is wiping sweat from the brow of his bowed head. Beside the title and author's name in large text, there is a small caption in the upper left-hand corner that reads, Although, trying to make sense of that has indeed caused a mental fatigue of sorts that only those who have read Bradbury’s infamous Fahrenheit 451 may understand.

But a shot – an injection – of blood-stream-ready water-soluble B vitamins.

Specialty nutrition /weight-loss clinics, and doctor offices are offering package deals of multiple bi-weekly shots for hundreds of dollars. The pay-off? You will reportedly feel more energized, focused, and alert. Coupled with your morning through afternoon patronage of Starbucks and your daily dose of Adderall, you could be all energized for only about $300/month. Just a car payment or so. No big deal.

I mean it sounds great. B vitamins are water soluble and having them injected instead of taken orally through capsule or food does mean they are absorbed faster.


Injecting vitamins [or anything else for that matter] does NOT increase your body’s capacity to absorb them. B vitamins, along with Vitamin C and several others, are water-soluble. This means that once your body reaches its capacity to absorb at that time, your kidneys take over and eventually you simply excrete the vitamins along with your urine.

Eating your B vitamins naturally through whole foods, will mean it takes a bit longer for your body to absorb, BUT, this method of slower intake and therefore slower absorption, acts as an “extended release” energy formula for your body. All together this, as compared to the B shots, is like the difference between sipping two cups of java over a several hour period and downing 3 shots of espresso. In the latter, with the shots and the espresso, you are more likely to crash from the energy burst and also likely too piss away good money. Literally.

Oh- and also – B shots are routinely issued into the Gluteus Maximus. And it hurts.

I don’t know about you, but I already consider flushing money down the toilet to be a royal pain in the ass.

I don’t need to sign up for a package deal.

And neither do you.

Wondering which foods have the highest levels of the different B vitamins?

Miss Fit has made this lovely chart for just such an occasion:

B1 thiamine Beef, pork, beans, peas, nuts, whole grains
B2 riboflavin Dairy products, dark, leafy vegetables, beans, nuts
B3 niacin Tuna, poultry, pork, beef, peanuts, mushrooms, sunflower seeds
B5 Pantothenic acid Avocado, broccoli, kale, cabbage, mushrooms, eggs, dairy milk
B6 Pyridoxine, pyridoxal, pryidoxamine Egg yolk, beef, sweet potatoes, melon, whole wheat
B7 biotin Eggs, organ meats [liver, kidney], nuts, peas, beans, chocolate, dairy milk
B9 Folic acid Dark, leafy greens, asparagus, broccoli, Brussel sprouts, citrus fruits, avocados
B12 Cyanocobalamin, methylcobalamin Sardines, salmon, lamb, shrimp, Eggs, spinach

Make sure you check back on Saturday’s Seasonal installment where MissFit will be featuring a wonderfully simple summer salad recipe jam packed with B vitamins, guaranteed not to taste like grass or be a pain in the ass.

Stay Well,



Comment below or email direct to write.with.ms@gmail.com


“Make it Happen” – Start off the business week with positive reinforcements, tips and tricks for bringing yourself success in your work, your wellness, and your wealth.



~E.W. Howe


In last month’s newsletter, we took a look at how to protect yourself in the hot summer months from the most common form of cancer…This Monday, we take a look at something equally as epidemic that we influence every single day: Sleep

That little thing we do to close out each day and usher in each new one.

Seems simple enough, right?

And I’m sure your mother told you how important sleep was since the time you were a toddler and she was trying to get you to lay down for a nap?

And up through your teenage years – as she impressed upon you the need for that curfew?

But we fought so hard, didn’t we?

To stay up late, to be COOL, to watch that movie or eaves drop and wait to see if our older sister snuck out to meet that guy…

Seeing as how we started so young with our disdain for sleep, it is most interesting that now as adults, it is listed as the #3 thing we wish we had more of [following only Time and Money – the obvious leaders of that question until the end of our days].

Studies conducted over the last 10 or so years are unanimous in the finding that adequate sleep is ESSENTIAL for maintaining your weight and staving off disease. Sleep is when your body recovers. If your body cannot recover from the day’s activities, your immunity goes down and your Cortisol levels get elevated. Both of which, over time, lend to chronic inflammation and clear pathways to weight gain, depression, fatigue, and those superfluous aches and pains we all love – –  All of which play off of one another to suck a person into a downward spiral of poor health.

No bueno.

But certainly that doesn’t describe any of us – right?

Well – between the late nights spent at work to finish that project, the long days being the Gran Maestro to get the kids to all of their summer activities, and the chunks of time lost to our latest Netflix binge, odds are we are not getting enough sleep.

And neither are one out of four of our friends.

In fact, recent studies reveal that in the United States 25% of adults are consistently not getting enough sleep – a status know as chronic sleep deprivation.

Chronic sleep deprivation has known correlations to all those wonderfully terrible items mentioned above that include but are certainly not limited to weight gain.

So what exactly is “enough” and what does that mean?

Age Group Recommended Hours of Sleep
Newborns 16-18 [including naps]
Preschool-aged 11-12 [including naps]
Adolescent / pre-teen At least 10 per night
Teenager / College -aged At least 9 per night
Adults 7-8 per night [NOT including naps]

Okay, once you stop laughing, re-join me here.


Seven to eight hours.

Of uninterrupted sleep.

We have to stop being heroes. Going on 3-5 hrs of sleep is NOT badass.

It is not cool to pull all-nighters anymore.  It is simply not worth it. Your cognitions and emotions are immediately impacted after just one night of sleep deprivation.

If you currently have habits that involve “winding down” by surfing the internet or watching TV to “fall asleep”, you are robbing yourself of valuable time your body needs to heal.

Those are habits. And they can be broken.

This Monday, after the holiday weekend, as you are likely already looking forward to next weekend so you can “catch up” on sleep – I challenge you not to wait wait until next weekend. Make it Happen THIS Monday.

Tonight. You know you want to.

Get to bed 7.5 hrs before your alarm is set to brrrrrrrrrrrrring you into the new day.

It might seem absurd the first time you do it. But you only get one body. Treat it right.Give it what it needs.


Stay Well,




Comment below or email direct to write.with.ms@gmail.com