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


It’s September, which means we aren’t quite in High Pollen Season – nor are we quite in Flu Season.

So what’s with all the congestion, sniffles, and headaches?


I realize this is hard to believe.

None of us really have anything major going on.

It’s NOT LIKE it’s the first full month of school for parents and children, and college students …

The first full month of football as we discussed in last Tuesday’s article,

Or the last month before the FIVE MONTH stretch of debt-inducing, hangover-prone holidays:

October – Halloween

November – Thanksgiving Eve, Thanksgiving

December – Christmas, Hanukkah, Kwanzaa [respectively]

January – New  Years

February –  Valentine’s Day

Dont even act like Halloween and Valentine’s Day don’t count… you know as well as I do.

Listen, here’s the deal, I know we have heard about stress for eons and it’s something everyone has and no one wants and we all should sleep more and eat better and exercise regularly…


blah blah

But here’s the SIMPLE truth:

When you don’t get enough sleep, your body releases more cortisol [hormone] to help you stay alert …while also reducing white blood cell count [lowering your immunity]….and storing belly fat…

Cortisol also messes with Leptin [another hormone] which increases cravings for unhealthy foods in unhealthy amounts …

When your Cortisol and Leptin levels are too high, it messes with your circadian rhythm so that even when try to sleep you CANT sleep as soundly…which means your body will not get the rest it needs and it will further increase the levels of those two hormones.

If this goes one for several consecutive days, your body will continue to reduce white blood cell count and your fatigue will get worse and you will start to feel that “flu-like” feeling.

Your body is literally trying to get you to slow down, it’s begging you to get into bed and sleep so that it can get back on track.

The take-home message here is that : Your body is in charge 🙂

If you don’t give your body what it needs, it will make changes on a cellular level to get what it needs.

Work with your body, not against it.

It’s the only one you have.

Until Next time,

Stay Well,



“Fun Fact” – Self-explanatory…


For all of my September babies out there  – September is the Month of the Sapphire. That beautiful, deep, rich blue is unparalleled.

You’ve probably never heard a health professional tell you to ‘Get Blue’ for weight loss – but I’m going to.

I’m not telling you to get sad and depressed – but I am telling you to consider getting the color Blue around you, especially in the kitchen, plates, bowls, counter tops, etc.

Why, you ask?          

Research shows that  BLUE is the most calming color, it has been used in Color Therapy [yes that’s a real thing] to treat insomnia and over-activity in both adults and children.

Blue is also the least appetizing color as it does not occur naturally in foods aside from blueberries and some plums and eggplants.
Furthermore, evolutionarily, humans avoid foods that are thought to be poisonous and BLUE tends to be a color associated with poison and/or spoiled and rotting food. …

Therefore, eating off of BLUE dishes can reduce food intake by 15% or more simply by inducing notions of calmness, mindfulness, and survival.

And – BONUS TRACK – another blue color [and beautiful gemstone], turquoise is also used in Color Therapy to stimulate white blood cell count and boost immunity, keeping you healthier, longer.

You are more then welcome to send MissFit either one of these stones out of the benevolence of your heart .

But at the very least, treat yourself .


Until next time,

Stay Well,



picture c/o portfoliographicdesign.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


“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.


Today’s workout move goes by many names, but is quite simple. Some call it the Warrier II, some call it Virabhadrasana, and still others call it a standing lunge pose.

Yoga_WarriorII_02_300x350Perhaps you know it by something else entirely – feel free to write in the comments below and I’ll mention you in next month’s newsletter!

When done properly, this pose feels amazing and doesn’t require advanced yoga knowledge or flexibility.

The pose is intended to be held for approximately 5 breathes [1 inhale, 1 exhale = 1 breathe], which should last you about 30 seconds. Another 5 breathes are then done with the opposite leg bent. ONE MINUTE. That’s all this move takes you!

And check out all the benefits you can get in that one minute…

Warrier II works your hamstrings, glutes, quads, biceps, triceps, and core:

The core is being engaged as you work to hold your balance in the pose and structure your breathing.

Your hamstrings, biceps, and triceps are getting lengthening conditioning as you focus on stretching in two different directions. This is great for toning those areas.

Your glutes are getting a workout as they stay in a contracted position – you may even feel a small burn the lower you sit in your lunge. Be as low as you can holding for the 30 seconds. You are welcome to hold longer or do more reps, just make sure your form does not suffer. Quality over Quantity every time.

There are a few keys points to getting the most out of this move.

First of all – Align the parts of your body as shown in the picture – paying special attention to your knees. You never want your bent knee to go over the imaginary line drawn up from the tip of your toes; this places undue stress on your knee joint and can cause damage.

Secondly, as an ideal, do this barefoot on a yoga mat or other spongy surface. It can be very difficult to maintain your balance if you are wearing socks and on carpet; and if you wear shoes, they almost help you too much and you will lose some of the benefit to your core as the traction on your shoes will assist in balance.

However *please note* if you try it with shoes and it allows you to actually DO the move properly and you want to work your way up to removing the shoes then DEFINITELY do that.

The point is to meet yourself where you are at. Do what feels good and rejuvenating to your body and allows you to incorporate it into your days.


~Miss Fit


Questions? Concerns?

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


picture c/o zazzle.com