💭 Wellness Wednesday: Why Your Stress Perception Matters More Than You Think

Most of us are taught that stress is the enemy. But what if the real issue isn’t just how much stress you’re under… but how you perceive it?

That simple shift in perspective can literally change how your body responds—down to your hormones, immunity, and healing ability.

Let’s talk about it.

🧠 Your Thoughts Create Your Body’s Stress Chemistry

Stress is unavoidable. Life is going to life. But the way you interpret stress directly affects how your nervous system, hormones, and brain respond.

“Is this stress happening to me… or for me?”

When you believe stress is harmful or overwhelming, your body kicks into full survival mode:

🚨 Increased cortisol
🚨 Elevated inflammation
🚨 Higher heart rate
🚨 Lowered immunity

But when you view stress as a challenge you’re capable of rising to (not a threat to escape), your body adapts in a completely different way:

✅ Healthier hormone balance
✅ Better focus and resilience
✅ Faster recovery
✅ Improved coping skills

🔁 Reframing Stress Is a Superpower

Every day, you have the opportunity to change your stress story:

From “I’m overwhelmed”
→ to “I’m being stretched, not broken.”

From “This is too much”
→ to “I can take one step at a time.”

From “I’m not doing enough”
→ to “I’m doing what I can with what I have.”

These aren’t just affirmations—they’re neurological rewrites. Your brain and body follow the stories you repeat the most.

💛 You Can’t Always Eliminate Stress—But You Can Empower Your Response

It all starts with perception.

And when your thoughts align with compassion, clarity, and confidence… your body follows.

🌿 Want Support Changing Your Stress Response?

That’s exactly what The Relentlessly Empowered was built for.

Here’s how to get started:

🧠 FREE 5-Day Relentless Mindset Challenge
→ Learn to shift your stress lens, one thought at a time.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan
→ Calm stress from the inside out with foods that support your hormones and nervous system.

🛍️ Visit Our Store
→ Explore wellness tools like the New Beginnings Mindset Journal, the full 30-Day Anti-Inflammatory Meal Plan, and our Simplify Healthy Eating Membership—all designed to help you feel empowered, not overwhelmed.

➡️ Tap in now. You don’t have to be stress-free to feel well—you just need to be mindset-ready.

💬 Today’s Wellness Prompt:

👉🏽 What story are you telling yourself about stress right now?
Drop a quote or affirmation in the comments that helps reframe your perspective.

🍋 Simple Oven-Roasted Chicken: The Foundation of Anti-Inflammatory Eating

When it comes to building a wellness routine that actually sticks, simplicity is power. That’s exactly why this Simple Oven-Roasted Chicken is a go-to in our 30-Day Anti-Inflammatory Meal Plan—because it’s easy to make, full of flavor, and built with ingredients that support your body’s healing process.

Recipe: Simple Oven-Roasted Chicken

Whether you’re meal prepping for the week or making Sunday dinner, this recipe is a delicious way to stay aligned with your health goals. Here’s a look at why each ingredient serves your body well:

🧂 Ingredient Benefits Breakdown

🍗 1 Whole Chicken (4–5 Pounds)

Whole chicken is a budget-friendly and nutrient-dense source of:

• High-quality protein (38–42g per serving) for muscle repair, metabolism support, and satiety

• B vitamins (especially B6 and niacin) that support energy production and brain function

• Collagen and amino acids found in the skin and connective tissue when cooked slowly, which can support joint and gut health

Bonus: roasting a whole chicken yields delicious leftovers for bowls, salads, and wraps—making healthy eating more convenient.

🫒 2 Tablespoons Olive Oil

This pantry staple is loaded with:

• Monounsaturated fats that fight inflammation and protect heart health

• Oleocanthal, a natural compound with anti-inflammatory effects comparable to ibuprofen

• Fat-soluble nutrients that support the absorption of vitamins from herbs and spices

Olive oil also helps create that irresistible golden skin without the need for processed fats or additives.

🧂 1 Tablespoon Kosher Salt + 1 Teaspoon Black Pepper

Used mindfully, salt and pepper enhance the dish without overpowering it.

• Kosher salt adds flavor while providing trace minerals like sodium and magnesium

• Black pepper contains piperine, which helps improve nutrient absorption and adds mild digestive support

🌶️ 2 Teaspoons Paprika

Paprika doesn’t just bring color—it’s also rich in:

• Antioxidants like capsaicin and carotenoids, which help fight inflammation

• Subtle spice that can stimulate digestion and improve circulation

Smoked or sweet paprika both offer anti-inflammatory benefits and deep, smoky flavor.

🧄 1 Teaspoon Garlic Powder + 4 Cloves Fresh Garlic

Garlic is a powerhouse in any healing kitchen:

• Contains allicin, which has antimicrobial and anti-inflammatory properties

• Supports immune function, heart health, and detoxification

• Fresh garlic enhances flavor and adds depth without added calories or sodium

🌿 1 Teaspoon Dried Thyme

Thyme is an herb with both flavor and function:

• Rich in vitamin C, iron, and manganese

• Contains thymol, which may help reduce inflammation and support respiratory health

• Offers antimicrobial properties that help keep your immune system strong

🍋 1 Lemon, Quartered

Lemon is a key ingredient for both flavor and detox support:

• High in vitamin C, which boosts the immune system and supports collagen production

• Aids digestion and helps balance the richness of the chicken

• Provides natural alkalizing effects in the body

🍽️ Why Oven-Roasted Chicken Works for Anti-Inflammatory Living

This recipe checks all the boxes:
✅ High protein, low carb
✅ Free of processed sugars, additives, and refined oils
✅ Packed with flavor, thanks to anti-inflammatory herbs and spices
✅ Great for leftovers and meal prep

It's a foundational recipe that proves simple doesn’t mean boring—it means sustainable.

🔥 Want More Meals Like This?

This roasted chicken is just the beginning. If you’re tired of guessing what to cook and you’re ready for meals that help you feel better every day, we’ve got you covered.

✅ The 30-Day Anti-Inflammatory Meal Plan

A full month of meals that heal:

• Mediterranean-style recipes to fight inflammation

• Weekly grocery lists, prep guidance, and full nutrition info

• Created to reduce bloating, improve energy, and simplify eating

🔁 Simplify Healthy Eating Meal Plan Membership

Stay on track month after month with:

• Fresh, themed meal plans every 30 days

• Bonus content like snack lists, seasonal produce guides, and prep tips

• Weekly accountability emails and member-only recipes

Whether you’re just starting your wellness journey or ready to go deeper, the SHE Membership is here to help you stay nourished and empowered.

🛒 Ready to Stop Guessing and Start Healing?

👉🏽Grab the full 30-day plan or head to SimplifyHealthyEating.com to join the membership today. Your body—and your grocery bill—will thank you.

💭 Monday Mindset: 5 Powerful Journal Prompts for Dealing with Stress

Life be lifin’, sis. And sometimes, stress hits harder than expected. Whether it’s a busy schedule, a tough conversation, or simply trying to juggle all the things, stress has a sneaky way of creeping into our hearts and minds, slowing down our energy and peace.

But here’s the truth: you don’t have to stay stuck in the swirl. Journaling is one of the most underrated tools to help regulate your nervous system, gain clarity, and return to yourself. That’s exactly why we created the New Beginnings 30-Day Mindset Journal—to give you guided prompts that bring peace, power, and perspective back into your day.

Today, let’s start with 5 journal prompts designed to help you manage stress with intention.

1. “What is one area of my life that feels heavy right now, and what’s one thing I can do to lighten it today?”

This prompt brings immediate awareness to the emotional weight you're carrying. Maybe it’s your job. Maybe it’s your relationships. Or maybe it’s the pressure you put on yourself to be everything to everybody. Writing it out allows you to pause and name the thing—and just that naming brings relief.

Then shift: What’s one tiny action step that can lighten the load? A nap? A boundary? A walk? A simple “no”?

Let this prompt guide your nervous system back to calm.

2. “What evidence do I have that I’m capable of handling challenges?”

Stress often comes with doubt. But when you take a moment to reflect on past wins—the storms you’ve already weathered—you tap into your inner strength. This prompt reminds you that you’re not starting from zero. You’re starting from experience.

Make a list of your past comebacks, breakthroughs, and battles you’ve overcome. That’s not just survival—it’s proof that you’re built for this.

3. “What stressor am I resisting that I could approach with curiosity instead of fear?”

Sometimes, it’s not the stressor itself that’s draining—it’s the resistance to it. When you shift from fear to curiosity, you stop seeing the stressor as an enemy and start asking, “What is this here to teach me?”

This mindset flip opens the door for creativity, growth, and new solutions. Instead of “Why is this happening to me?” try “What’s happening for me here?”

4. “What does my body need when I feel overwhelmed—and how can I honor that today?”

Stress doesn’t just live in our minds—it shows up in our bodies. Tight shoulders. Tired eyes. Shallow breath. This prompt invites you to listen to your body’s wisdom. Maybe you need a nourishing meal. Or some deep rest. Or a stretch session in the sun.

Let journaling reconnect you to your physical needs and give yourself full permission to care for you.

5. “How would I show up differently if I believed stress could make me stronger?”

Oof. This one hits.

Instead of seeing stress as something to escape, what if we saw it as something that shapes us? This prompt invites you to adopt a growth mindset—to view pressure as preparation and tension as transformation.

Write down the version of you who leans in with resilience. Who trusts that this moment is part of the process. Who is being strengthened, not broken.

💡Your Next Step: Start Fresh with the New Beginnings Journal

If these prompts sparked something in you, imagine what 30 days of guided mindset work could do. The New Beginnings 30-Day Mindset Journal was created to help you:

✨ Cultivate self-awareness
✨ Rewire negative thought patterns
✨ Build emotional resilience
✨ Make space for joy, clarity, and healing

It's not just a journal—it’s a daily check-in with your best self. One intentional prompt at a time.

Ready to create space for your healing and growth?

👉 Tap into the New Beginnings Journal today and begin your mindset reset.

🍓 Smoothie of the Week: Berry & Almond Butter Protein Smoothie

Need a delicious way to kick off your day, power through your afternoon slump, or bounce back after a workout? Meet this week’s blend: the Berry & Almond Butter Protein Smoothie — a creamy, satisfying smoothie that supports your metabolism, energy, and hormone balance.

This isn’t just a treat—it’s fuel for your wellness journey. Packed with antioxidants, plant-based protein, and healthy fats, this smoothie is simple to make but delivers serious benefits.

Recipe: Berry & Almond Butter Protein Smoothie

🥤 What’s Inside This Berry-Powered Beauty?

Each ingredient in this blend is intentional—designed to nourish your body while satisfying your taste buds.

• ½ cup mixed berries – Berries are low in sugar and high in antioxidants, fiber, and vitamin C to support immune health and fight inflammation.

• 1 tbsp chia seeds – These tiny seeds are fiber-rich, promote satiety, and help regulate digestion.

• 1 tbsp almond butter – Full of heart-healthy fats, vitamin E, and protein to help balance blood sugar and keep you satisfied.

• 1 scoop vanilla plant-based protein powder – Great for muscle recovery, hormonal support, and overall energy.

• 1 cup unsweetened oat milk – A creamy, dairy-free option loaded with B vitamins and beta-glucan fiber.

Just blend and enjoy—it’s that easy.

🌱 Why It Works

This smoothie is especially great for:

✔️ Supporting anti-inflammatory eating
✔️ Balancing blood sugar and energy levels
✔️ Nourishing your body with plant-based protein
✔️ Offering a naturally sweet option with zero refined sugar

It’s a powerhouse combo of protein, fiber, and healthy fat—all in one glass. Whether you’re trying to lose weight, fuel muscle recovery, or just stay consistent with your healthy habits, this blend will have you feeling full and focused.

💻 Simplify Your Wellness Routine

If this smoothie sounds amazing but you’re tired of figuring out what to eat every day, we got you! Tap into our free and premium wellness tools:

✅ FREE 3-Day Anti-Inflammatory Meal Plan – A jumpstart into healing, packed with flavorful recipes
✅ FREE 5-Day Relentless Mindset Challenge – Build the mindset that matches your wellness goals
✅ Full Meal Plan Membership – Weekly meal plans, recipe guides, grocery lists & more for just a few dollars a month

Let us help you create a sustainable plan that works for your lifestyle.

🔄 Switch It Up

Feeling bold? Try swapping:

• Almond butter → cashew or sunflower seed butter

• Mixed berries → frozen cherries or blueberries

• Oat milk → almond milk or coconut water for a lighter feel

💬 Your Turn

Tried this smoothie? Snap a pic and tag us on IG @michelle11leslie for a chance to be featured! 💕 And don’t forget to grab your free plan while you’re there.

🧠 Wellness Wednesday: Your Nervous System Explained — A Tale of Two Drivers

Ever feel like you're stuck in “go mode” 24/7—tense, wired, anxious, or running on fumes? You’re not alone. But the key to lasting wellness might be in understanding how your nervous system works—and more importantly, who’s driving it.

Let’s break it down with a little metaphor that makes it all make sense.

🚗 Your Nervous System = A Car with Two Drivers

Imagine your body as a car. Now imagine it has two drivers taking turns behind the wheel:

DRIVER #1: The Sympathetic Nervous System

Also known as your gas pedal.

This is your “fight or flight” mode, and it kicks in during stress. It’s not bad—it’s actually protective. It helps you escape danger, rise to challenges, and mobilize energy.

When Driver 1 is active:

• Your heart rate increases

• Your digestion slows down

• Muscles tense

• Cortisol (your stress hormone) rises

• You stay alert, focused, and ready to respond

But here’s the issue…

🚨 The Problem: Most of Us Stay in Gas-Pedal Mode All Day

Modern life is full of alerts, deadlines, pressure, and emotional overwhelm. Many of us let Driver #1 stay behind the wheel non-stop, which can lead to:

• Fatigue and burnout

• Chronic stress and inflammation

• Trouble sleeping

• Digestive issues

• Hormonal imbalance

We weren’t designed to live like this.

DRIVER #2: The Parasympathetic Nervous System

Your built-in brakes. The “rest and digest” crew.

When this system takes the wheel, your body begins to:

• Slow the heart rate

• Activate digestion

• Calm the breath

• Relax the muscles

• Lower cortisol

This is where healing happens.

⚖️ You Need Both Drivers. The Magic Is in the Balance.

Let’s be clear: You need both systems. You don’t want to eliminate your stress response—it helps you perform and survive. But you also need to know when to hit the brakes.

A healthy nervous system transitions smoothly between both modes: accelerating when needed, but just as easily downshifting into calm.

🧘🏽‍♀️ So... How Do You Give Driver #2 More Time Behind the Wheel?

It’s all about intentional regulation and small daily habits:

• Deep breathing (box breathing, 4-7-8 method)

• Gentle movement (like yoga or walking)

• Time in nature

• Prayer, meditation, or journaling

• Anti-inflammatory nutrition to reduce physical stress

• Better sleep hygiene

These practices help signal safety to your nervous system—so it knows it can relax.

🔗 Ready to Start Regulating Your Nervous System Naturally?

At The Relentlessly Empowered, we’ve created simple tools that help you get your body and mind back in balance:

💭 FREE 5-Day Relentless Mindset Challenge
→ Reframe your stress and rewire your mental habits.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan
→ Use food to calm your nervous system and support healing.

🛍️ Visit Our Store
→ Shop our full 30-Day Anti-Inflammatory Meal Plan, meal prep guides, and mindset journals that support stress relief, emotional balance, and hormone harmony.

👉🏽 Tap in now. You deserve more than survival. You deserve restoration.

💬 Wellness Check-In:

Who's driving your system right now—Gas Pedal or Brakes?

Drop a 🚗 or 🧘🏽‍♀️ in the comments to let us know you’re taking the wheel back.

🥑 Citrus Avocado Scallops: A Fresh, Flavorful Meal That Loves Your Body Back

Looking for a delicious dinner that feels indulgent but is secretly healing your body from the inside out? Enter: Citrus Avocado Scallops—a restaurant-worthy dish that’s packed with protein, healthy fats, and anti-inflammatory nutrients.

Whether you're following our 30-Day Anti-Inflammatory Meal Plan or simply want to eat more mindfully, this dish checks every box:
✅ Light but filling
✅ Bright and zesty
✅ Loaded with functional ingredients that serve your body

Recipe: Citrus Avocado Scallops

Let’s dive into why every component of this recipe deserves a spot on your plate:

🍽 Ingredient Breakdown & Benefits

🐚 1 Pound Frozen Small Scallops

Scallops are a low-calorie, high-protein seafood rich in:

• Lean protein (35–40g per serving!) to support metabolism, muscle repair, and fullness

• Vitamin B12, which promotes nerve function and brain health

• Omega-3 fatty acids, shown to reduce inflammation and support heart health

• Selenium, a powerful antioxidant that helps fight oxidative stress

They’re quick to cook and perfect for clean, anti-inflammatory meals.

🥑 2 Ripe Avocados

Creamy, nutrient-dense, and full of heart-loving fats, avocados bring:

• Monounsaturated fats to help reduce LDL cholesterol and support brain function

• Potassium to help balance blood pressure

• Fiber (10–12g per serving) to aid digestion and regulate blood sugar

• Antioxidants like lutein and zeaxanthin that support eye health

This avocado mash acts as a creamy, healing base for the dish.

🍊 1 Orange + 1 Pink Grapefruit (Zest & Segments)

Citrus fruits bring serious glow-up power with:

• Vitamin C, which boosts immunity and collagen production

• Flavonoids, plant compounds that fight inflammation and free radicals

• Natural detoxification support through liver-friendly enzymes

The zest adds brightness to the scallops, while the segments provide juicy, refreshing contrast.

🍋 1 Lemon, Juiced

Lemon juice not only adds flavor but:

• Aids digestion and alkalizes the body

• Supports detoxification through enhanced liver enzyme activity

• Enhances absorption of iron and other minerals from plant-based foods

🧅 1 Small Shallot, Minced

Shallots contain sulfur compounds that:

• Support liver detoxification

• Provide antimicrobial benefits

• Add prebiotic fiber that feeds gut-friendly bacteria

They bring a delicate onion flavor without overpowering the citrus.

🌿 2 Tablespoons Fresh Herbs (Chives, Parsley, or Cilantro)

These greens are more than garnish:

• Parsley is rich in vitamin K and folate

• Cilantro helps remove heavy metals from the body

• Chives offer anti-inflammatory and antibacterial properties

Fresh herbs enhance flavor and functionality.

🫒 2 Tablespoons Olive Oil

Divided between the avocado base and the scallops, olive oil:

• Provides oleocanthal, an anti-inflammatory compound

• Boosts nutrient absorption

• Supports satiety and blood sugar balance

It’s a cornerstone of the Mediterranean diet—and for good reason.

💡 Why This Dish Supports an Anti-Inflammatory Lifestyle

This recipe combines lean protein, healthy fats, citrus antioxidants, and fresh herbs to create a beautifully balanced meal that:

• Reduces inflammation naturally

• Stabilizes blood sugar with fiber + fat

• Supports heart, brain, and gut health

• Feels light but leaves you feeling full and energized

Plus, it’s fast enough for a weeknight dinner but elegant enough for a dinner party.

🛒 Want More Meals Like This?

If this dish made you feel some type of way, imagine having a full month’s worth of them—done for you.

🔥 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired dishes that help reduce bloat, fatigue, and joint pain

• Weekly grocery lists, prep tips, and recipes like this one

• A powerful wellness reset that’s deliciously doable

💼 Simplify Healthy Eating Meal Plan Membership

• Ongoing monthly meal plans with rotating themes (High-Protein, Crave & Comfort, Plant-Based Detox, and more)

• Weekly check-ins to keep you motivated and supported

• Bonus tools, grocery guides, and exclusive members-only recipes

Whether you’re just starting or ready to stay consistent, the SHE Membership is your ultimate health companion.

🥂 Heal With Food That Feels Like a Treat

Ready to eat well, feel better, and stop guessing when it comes to nutrition?
✨Download your 30-day meal plan or visit SimplifyHealthyEating.com to become a member today.

🌞 Why Morning Sunlight Is Your Secret Weapon for Mindset, Mood & Metabolism

Let’s talk about a wellness tool that’s 100% free, available daily, and scientifically proven to boost your energy, immunity, and emotional resilience.

Nope, it’s not a supplement.
It’s sunlight—specifically morning sunlight.

The first light of the day is more than just beautiful—it's biologically essential. And if you’re on a journey to heal, reset, and grow (especially after stress, burnout, or a major life shift), stepping outside into the morning light can be one of the most healing rituals you ever adopt.

It’s not just about getting fresh air—it’s about resetting your nervous system from the outside in.

And that’s exactly the kind of micro-habit we focus on inside the New Beginnings 30-Day Mindset Journal—creating daily shifts that lead to long-term transformation.

Let’s break down why morning sunlight is your wellness secret weapon 👇

🌞 1. It Resets Your Circadian Rhythm

When morning light hits your eyes (yes, without sunglasses!), it signals your brain to stop producing melatonin and start your internal “wake-up” cycle. This single act sets your internal clock for the entire day and helps you sleep better 14–16 hours later.

🧠 Mindset Shift: Your day starts with how you wake, not just how you work.

📝 Try This in Your Journal:
“How did I sleep last night? What morning habits might improve my rest tonight?”

😊 2. It Boosts Mood & Focus

Sunlight stimulates the production of serotonin—your natural mood stabilizer and focus enhancer. This powerful neurotransmitter supports emotional balance, calm, and cognitive clarity.

That morning walk? It’s basically free therapy.

🧠 Mindset Shift: I don’t need to hustle first—I need to honor my body first.

📝 Journal Prompt:
“How do I feel emotionally before and after getting outside in the morning?”

🔥 3. It Improves Metabolism

Exposure to sunlight early in the day helps regulate the thyroid gland and blood sugar metabolism. That means better energy, fewer crashes, and more effective fat processing.

And when your metabolism is working with you, you can think clearer and show up stronger.

🧠 Mindset Shift: Nourishment isn’t just food—it’s sunlight, movement, and breath too.

📝 Journal Prompt:
“What’s one way I can nourish my body today without food?”

🛡️ 4. It Strengthens Your Immune System

The UVB rays from early sunlight help your skin produce vitamin D—an essential nutrient for immune defense, bone strength, and inflammation control.

That’s why consistent morning light exposure is a non-negotiable for long-term health.

🧠 Mindset Shift: Consistency builds resilience.

📝 Journal Prompt:
“How does taking care of my body help me show up in other areas of life?”

🌙 5. It Regulates Cortisol (Your Stress Hormone)

You’ve heard cortisol called the “stress hormone”—but it’s also your energy hormone. The goal is not to eliminate cortisol but to align it. Morning sunlight helps your cortisol peak early (for natural alertness) and decline at night (so you can rest).

This simple light exposure is one of the most powerful ways to regulate your nervous system—especially if you’re coming out of a stressful season.

🧠 Mindset Shift: I am not behind—my body just needs better rhythm.

📝 Journal Prompt:
“What rhythms and routines support me best right now?”

☀️ The Morning Light Routine That Can Transform Your Life

Ready to put this into practice? Here’s a simple protocol anyone can follow:

✅ Go outside within 30–60 minutes of waking
✅ No sunglasses—let the light hit your retinas directly
✅ Stay outside 10–30 minutes (adjust for skin tone & location)
✅ Expose face and arms if possible for maximum absorption
✅ Pair with movement (walk, stretch, journal outdoors) for bonus mood-boosting benefits

💡 Pro Tip: Use your morning light ritual as your journaling time to anchor your mindset before the day gets loud.

🔁 Pair Morning Sunlight With a Mindset Reset

If you're ready to create new rhythms, deepen your healing, and become more in tune with your body, your emotions, and your purpose—start with your mornings.

And the New Beginnings 30-Day Mindset Journal is the perfect companion to walk with you.

Inside, you’ll find:

• Daily prompts that help you tune into your emotions

• Guided reflections to shift negative thoughts

• Mind-body connection practices like breathwork, grounding, and gratitude

• Powerful mindset reframes to help you bounce back stronger

Because building a better life doesn’t always require doing more—sometimes it means doing the right things first.

🌄 Final Word: Your New Morning Mantra

"Let the light in—literally and mentally."

Let the sunlight reset your rhythm.
Let stillness set the tone.
Let journaling reframe your thoughts.
Let healing begin with the morning.

☀️ Start Your Morning Reset Now

Ready to start your mindset journey?
Grab your copy of the New Beginnings 30-Day Mindset Journal and make mornings your healing ground.

🥄 Foodie Friday: A Power Meal in 3 Ingredients — Fuel That Moves with You

Ever need a quick, no-cook, grab-and-go meal that actually sticks with you? This week's Foodie Friday is serving up just that — a simple yet powerful combo: Protein Powder + Oats + Nut Butter

Whether you’re starting your day, recovering from a workout, or craving something satisfying without the sugar crash, this simple, 3 ingredient combo is a go-to for fueling your body without complicating your life.

⚡ Why This Combo Works

The magic is in the balance: protein, fiber, and healthy fats—the three macronutrients that keep your metabolism strong, your energy stable, and your hunger in check.

💪 Protein: Protein Powder

A scoop of high-quality protein powder gives your body the amino acids it needs for:

• Muscle repair and maintenance

• Balanced blood sugar

• A strong metabolism

• Hunger control

👉 Use what works for you—vanilla, chocolate, plant-based, or whey. Just check that ingredients are clean, with no artificial junk.

🌾 Fiber: Oats

Rolled or quick oats are fiber-rich and slow-digesting, giving you lasting energy and gut-loving benefits.

Oats help with:

• Digestive health

• Heart health and cholesterol balance

• Keeping you full between meals

• Hormone regulation thanks to B vitamins and minerals

👉 Try soaking overnight oats with almond milk or blend into protein balls for a no-bake win.

🥜 Healthy Fat: Nut Butter

Almond, peanut, or cashew butter — whatever your vibe, healthy fats like these are essential for:

• Brain and hormone support

• Long-lasting energy

• Blood sugar balance

• Helping your body absorb fat-soluble vitamins (A, D, E, K)

👉 Bonus points if you use a no-sugar-added version with just nuts and salt.

🧠 Why It Matters

This isn’t just about quick meals—it’s about sustainable fuel. When you’re busy building a life, business, family, or healing journey, your body needs nutrient-dense options that don’t drain your time or wallet.

Stick with us and we’ll help you simplify your choices without compromising your goals.

🛠️ Wellness Tools to Help You Simplify the Process

Want more guidance on building meals like this? Tap into our tools at TheRelentlesslyEmpowered.com to stay consistent and empowered:

✨ FREE 3-Day Anti-Inflammatory Meal Plan — Easy, flavorful meals + done-for-you grocery list
🧠 FREE 5-Day Relentless Mindset Challenge — Start with your mind, finish with results
📅 Meal Plan Membership — Weekly recipes, grocery lists, and mindset coaching built for your real life

You don’t need to do it all on your own. We’ve done the work to help you stay ready.

🔁 Ways to Remix This Combo

• Add flax or chia seeds for extra fiber and omega-3s

• Turn it into baked protein oatmeal cups

• Roll into no-bake energy balls with a drizzle of honey

• Blend into a protein smoothie with berries and almond milk

💬 Your Turn!

Do you have a favorite “Complete in 3” snack or meal? Tag @michelle11leslie and share it with the community—we’re here for real-life nutrition that works with your lifestyle.

🐟 Foodie Friday: The Brain-Fueling Power Plate

Let’s talk about a meal that’s clean, nourishing, and delicious—and only takes 3 whole food ingredients to put together.

This week’s Foodie Friday feature is all about fueling your brain, boosting your energy, and supporting your hormone health with a simple, satisfying plate:
Salmon + Cauliflower + Avocado

This combo delivers the ideal balance of protein, fiber, and healthy fat, which is the foundation of anti-inflammatory eating.

✅ Why This Plate Works: The Balanced Trio

🧠 Protein: Salmon Fillet

Wild-caught salmon is a nutritional powerhouse. Rich in omega-3 fatty acids and high-quality protein, salmon helps:

• Reduce inflammation

• Support heart and brain health

• Build and repair muscle

• Regulate hormones

👉 Don’t love salmon? Try tuna, grilled shrimp, or a plant-based swap like tempeh.

🥦 Fiber: Cauliflower

This humble cruciferous veggie is a gut health hero. It’s low in carbs, high in fiber, and incredibly versatile.

Cauliflower benefits include:

• Feeding healthy gut bacteria

• Supporting liver detox

• Helping stabilize blood sugar

• Providing vitamin C and antioxidants

👉 Roast it, mash it, rice it—cauliflower does it all.

🥑 Healthy Fat: Avocado

Creamy, satisfying, and loaded with nutrients, avocado brings flavor and function to your plate.

Why we love it:

• Packed with monounsaturated fats for brain and heart health

• High in potassium and magnesium for hydration and muscle recovery

• Boosts absorption of fat-soluble vitamins (like A, D, E, and K)

👉 Mash it over your salmon, slice it into your salad, or blend it into a dressing.

🔁 Healing Doesn’t Have to Be Complicated

When you stick to whole, nutrient-dense foods like these, you're giving your body the exact tools it needs to restore, rebuild, and thrive.

Protein + Fiber + Healthy Fat = Balanced Blood Sugar, Satiety, and Sustained Energy

No stress, no starving—just meals that serve you.

💻 Tools to Help You Stay on Track

Let’s be real: Life gets busy. If you want to eat like this consistently but need some structure to make it easier, TheRelentlesslyEmpowered.com has you covered:

🌿 FREE 3-Day Anti-Inflammatory Meal Plan – Get started with easy recipes and simple grocery lists
🧠 FREE 5-Day Building a Relentless Mindset Challenge – Transform how you think about food, fitness, and wellness
🗓️ Meal Plan Membership – Weekly meal ideas, nutrition tips, and grocery guides delivered straight to your inbox

Let your wellness journey be intentional, not overwhelming.

📝 Quick Tip

Bake a sheet pan of salmon and cauliflower together for a one-pan meal. Add sliced avocado just before serving, and boom—you’ve got dinner in under 30 minutes.

💬 Show Us Your Power Plate

Tried this combo or your own version? Tag @michelle11leslie on IG and let us celebrate your wins! 🙌🏽

🍒 Smoothie of the Week: Cherry Chocolate Rebuild Smoothie

Ready to nourish your body and satisfy your chocolate cravings? This week's smoothie spotlight is all about recovery, satisfaction, and strength.

Introducing the Cherry Chocolate Rebuild Smoothie — a protein-packed, antioxidant-rich blend designed to help your muscles recover, balance your hormones, and curb those sweet cravings the healthy way.

Recipe: Cherry Chocolate Rebuild Smoothie

🥤 What’s In This Muscle-Rebuilding Smoothie?

This dreamy, dessert-like smoothie isn’t just about taste—it’s about function. Every ingredient plays a role in restoring your body post-workout or jumpstarting your day.

Here’s what you’ll need:

• ¾ cup frozen cherries – Naturally sweet and rich in antioxidants and anthocyanins, cherries help reduce muscle soreness and support joint health.

• 1 tbsp chia seeds – A great source of omega-3s, fiber, and plant-based protein that helps reduce inflammation and keeps you feeling full.

• 1 tbsp natural peanut butter – Healthy fats + protein = energy and satiety.

• 1 scoop chocolate protein powder – Your muscle's best friend after a workout.

• 1 cup unsweetened oat milk – Creamy, dairy-free, and loaded with vitamins like B12 and D.

• Dash of cinnamon – Adds flavor while helping to balance blood sugar.

💪 Why It’s the Ultimate Post-Workout Refuel

This smoothie does more than just taste like a treat. It supports muscle recovery, energy restoration, and even hormone balance thanks to the combo of:

• Complete protein

• Healthy fats

• Fiber

• Antioxidants

Whether you’re lifting weights, chasing toddlers, or just need a quick meal on the go—this smoothie gives your body what it actually needs to rebuild and reset.

🔧 Tools to Help You Rebuild from the Inside Out

If you're loving these recipes but struggling to stay consistent, you're not alone. That’s why we created TheRelentlesslyEmpowered.com — your go-to resource for:

✨ FREE 3-Day Anti-Inflammatory Meal Plan – A powerful starter to help you reset your body with easy-to-follow recipes and grocery guides.
✨ FREE 5-Day Relentless Mindset Challenge – Because wellness starts with mindset.
✨ Full Meal Plan Membership – Ongoing anti-inflammatory recipes, grocery lists, and weekly motivation to help you stay on track.

Don’t just blend it—build a lifestyle that supports your goals.

📝 Quick Prep Tip

To make mornings easier, prep freezer smoothie bags ahead of time with cherries, chia, and peanut butter. Just add liquid and blend when you're ready!

✨ Rebuild Your Energy, Reignite Your Focus

Whether you’re healing from burnout, rebuilding your relationship with food, or just trying to make better daily choices—this smoothie is a small but mighty act of nourishment. And with the right support tools in your corner, you don’t have to do it alone.

🧠 Wellness Wednesday: Understanding Cortisol – Friend or Foe?

When it comes to stress, we love to blame one little hormone: cortisol.

But here’s the truth—cortisol isn’t your enemy. In fact, your body needs it. So instead of trying to “cut it out,” what if we focused on balancing it?

Let’s break it down so you can stop fearing cortisol—and start managing it like a wellness boss.

💡 What Is Cortisol, Really?

Cortisol is your body’s primary stress hormone, but it also plays key roles in your survival and daily function. Think of it as your internal alarm clock, energy manager, and inflammation regulator.

Here’s what cortisol does right when it’s in balance:

• Wakes you up and helps you feel alert in the morning

• Regulates your blood pressure

• Helps manage inflammation

• Mobilizes energy for workouts or emergencies

• Supports your immune response to perceived threats

👉🏽 Bottom line? Cortisol keeps you alive and functioning.

🚨 So When Does It Become a Problem?

The issue isn't cortisol itself—it's when your body keeps pumping it out all day, every day, even when there’s no real threat.

Whether it’s from:

• constant deadlines

• poor sleep

• processed foods

• overtraining

• or unhealed trauma...

…chronic cortisol elevation can wreak havoc on your health.

Just like salt in cooking:

The right amount enhances the flavor of your life. But too much? It ruins the dish.

⚖️ Cortisol in Balance vs. Out of Whack

✅ When balanced:

• Supports metabolism

• Helps regulate inflammation

• Boosts energy when needed

❌ When chronically elevated:

• Disrupts sleep patterns

• Promotes abdominal fat storage

• Compromises immune function

It’s not about cutting cortisol out—it’s about creating a rhythm that supports your body’s natural cycles. And sis, you can absolutely do that.

🔄 How to Support Healthy Cortisol Levels (Naturally)

Here’s how to help your body regulate cortisol without extremes:

🧘🏽‍♀️ Practice daily mindfulness or journaling
🍽️ Fuel with anti-inflammatory meals and skip ultra-processed foods
🛌 Prioritize deep sleep and keep your bedtime consistent
🌿 Try adaptogens like ashwagandha, rhodiola, or holy basil (start with one!)
🚶🏽‍♀️ Move your body—but skip the overtraining

🌿 Tap Into Your Free Wellness Tools Right Here:

🎯 FREE 5-Day Relentless Mindset Challenge

Reset your mental habits. Rewire your response to stress.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan

Start eating to calm inflammation, stabilize blood sugar, and support hormone balance.

👩🏽‍💻 Explore Our Wellness Store

Grab the full 30-Day Anti-Inflammatory Meal Plan, meal plan memberships, and mindset journals to help you stay consistent and build real resilience—from the inside out.

✨ Final Thought

You’re not “too emotional.” You’re not “too tired for no reason.” You might just be dealing with an out-of-whack cortisol curve.

Balance your stress. Fuel your body. Empower your mindset.

You’re not broken—you’re building.

🥦 Crispy Roasted Brussels Sprouts: A Fiber-Packed Side That Heals From the Inside Out

Let’s talk about one of the most underrated powerhouses in your produce aisle: Brussels sprouts.

When roasted to crispy perfection with heart-healthy olive oil, a dash of sea salt, and optional balsamic vinegar drizzle, these little green gems transform from “meh” to “more, please!”—all while delivering serious benefits for your gut, immunity, and inflammation levels.

If you’re following our 30-Day Anti-Inflammatory Meal Plan or looking for nutrient-dense sides to round out your weekly dinners, this recipe is the move. 💪🏽

Recipe: Crispy Roasted Brussel Sprouts

Let’s break down why each ingredient earns its spot on your plate:

🌿 Ingredient Benefits Breakdown

🥦 1 Pound Fresh Brussels Sprouts

Brussels sprouts are part of the cruciferous veggie family (think broccoli, cabbage, kale), and they’re packed with:

• Fiber (4–5g per serving), which supports digestion, stabilizes blood sugar, and keeps you full longer

• Vitamin C, a powerful antioxidant that boosts immune function and promotes glowing skin

• Vitamin K, essential for blood clotting and bone strength

• Sulforaphane, a compound known for its cancer-fighting and anti-inflammatory effects

Brussels sprouts are low in calories but rich in nutrients that fight oxidative stress and reduce systemic inflammation.

🫒 2 Tablespoons Olive Oil

Olive oil is a staple in any anti-inflammatory kitchen for a reason. It’s rich in:

• Monounsaturated fats that support heart and brain health

• Oleocanthal, a natural anti-inflammatory compound shown to work similarly to ibuprofen

• Antioxidants that help protect cells from damage

It also enhances the absorption of fat-soluble vitamins (like A, D, E, and K) found in your vegetables.

🧂 ¾ Teaspoon Salt (Preferably Sea Salt)

Used in moderation, sea salt provides:

• Trace minerals like magnesium and potassium

• Flavor enhancement that allows you to enjoy your food without needing heavy sauces or added sugars

Salt helps balance electrolytes and supports muscle function, especially when paired with a nutrient-rich diet.

🧂 ½ Teaspoon Black Pepper

This humble seasoning does more than you think. Black pepper contains piperine, which:

• Enhances the absorption of curcumin (from turmeric) and other nutrients

• Aids in digestion and helps reduce bloating

• Adds subtle heat and depth of flavor

It’s a small addition with big benefits.

🍇 1 Tablespoon Balsamic Vinegar (Optional)

If you’re looking for that tangy, slightly sweet finish, balsamic vinegar is a game-changer. It:

• Contains polyphenols that support gut health and fight inflammation

• May help regulate blood sugar levels

• Adds complexity without added fat or calories

Drizzle it over your crispy sprouts right after roasting to lock in flavor and boost your dish’s antioxidant profile.

🔥 Why This Side Belongs on Your Weekly Menu

Roasting brings out the natural sweetness in Brussels sprouts and gives them that golden, crispy finish we all love—no soggy steamed veggies here.

This side dish is:

• Anti-inflammatory and gut-friendly

• Low in carbs (10–12g) and sugar-free

• Rich in fiber and micronutrients

• Budget-friendly and easy to batch prep

Pair it with our Dijon Marinated Pork Tenderloin (same oven temp—convenient, right?) or enjoy it with any of the recipes inside the 30-Day Anti-Inflammatory Meal Plan.

📅 Simplify Your Healthy Eating Routine

Tired of overthinking every meal?

You don’t have to do it alone. Our tools are here to guide you every step of the way:

🥗 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired recipes like this one

• Weekly grocery lists, prep tips, and full nutrition info

• No added sugars or processed ingredients

• Designed to reduce bloat, fatigue, and inflammation

🛒 The Simplify Healthy Eating Meal Plan Membership

• New meal plans every month (Protein-Powered, Plant-Based, Crave & Comfort, and more)

• Grocery guides, prep calendars, and coaching-style check-ins

• Bonus content like snack lists, seasonal recipes, and member-only deals

Whether you're just getting started or looking to stay consistent long-term, the SHE Membership makes healthy eating effortless and empowering.

Ready to feel better—with food that actually tastes amazing?

Let’s make wellness your new normal. Grab your 30-Day Anti-Inflammatory Meal Plan or visit ➡️SimplifyHealthyEating.com to join the membership today.

Reset Your Mindset Around Stress: 5 Powerful Shifts That Will Change the Way You Heal

Let’s be honest—stress isn’t going anywhere. But how we think about stress? That’s where the power is. Instead of trying to avoid it, what if we reframed it?

When life starts lifin’, most of us go into overdrive—trying to hustle, fix everything, and prove ourselves. But constantly running on empty only leads to burnout, not breakthroughs.

The truth is, your mindset about stress can either trap you or transform you.

That’s why I created the New Beginnings 30-Day Mindset Journal—to help you pause, reset, and rebuild from a place of peace and personal power. Let’s walk through five of the most common stress-related thoughts and how you can shift them starting today.

1. “Stress is bad for me” → Stress is information.

Instead of viewing stress as the enemy, think of it as a signal. Stress is your body saying, “Hey, something needs attention!” It’s not always a crisis—it’s often a cue.

📓 Journal Prompt: What is my stress trying to tell me today?
🧠 New Mindset: When I listen to my body and emotions, I can respond—rather than react.

2. “I’m overwhelmed” → I can take this one step at a time.

Overwhelm happens when you try to climb the whole mountain at once. Break it down. Micro-movements count. Breathe. Then do the next right thing.

📓 Journal Prompt: What is one small thing I can do right now to move forward?
🧠 New Mindset: Progress, not perfection.

3. “I can’t handle this” → I’ve gotten through hard things before.

Sis, you’ve survived 100% of your hardest days. Let that sink in. You're not new to hard things—you’re just facing a new version of them. And growth always comes wrapped in resistance.

📓 Journal Prompt: What are 3 times I’ve overcome something I thought I couldn’t?
🧠 New Mindset: My track record proves I’m stronger than I think.

4. “I’m not doing enough” → Rest and recovery are productive.

You don’t have to earn rest—you need it to thrive. Pushing through burnout doesn’t make you stronger, it makes you stuck. Rest is a radical act of self-respect.

📓 Journal Prompt: Where do I need to slow down to speed up?
🧠 New Mindset: My worth isn’t tied to my productivity.

5. “Why is this happening to me?” → What is this trying to teach me?

Every challenge carries a lesson, even when it’s wrapped in pain. Shifting from victimhood to curiosity opens the door to growth. Ask better questions—get better answers.

📓 Journal Prompt: What perspective shift would make this situation more empowering?
🧠 New Mindset: Life is happening for me, not to me.

Ready to Rewire Your Mindset for Good?

These mindset shifts aren’t just nice sayings—they’re soul work. And the New Beginnings 30-Day Mindset Journal is designed to walk with you every step of the way.

Inside the journal, you'll find:
✨ Daily reflections and prompts
✨ Space to track your progress
✨ Encouragement to reframe your thoughts in real-time
✨ Tools to build emotional resilience, gratitude, and clarity

Whether you’ve just gone through a major life event, or you’re simply ready to show up for yourself in a deeper way—this journal helps you reset your foundation, one intentional thought at a time.

💡 Because a new mindset is the beginning of a new season.

Start Your Journey Now

Grab your copy of the New Beginnings 30-Day Mindset Journal and begin transforming how you navigate stress—for good.

🍽️ Foodie Friday: The Complete-in-3 Meal You Need in Your Life

Chicken breast + frozen veggies + potatoes.
It might look simple—but this plate is powerful. 👊🏽

Today’s Foodie Friday is all about getting back to basics with a complete, balanced meal that fuels your body, supports your goals, and saves you time and money. At TheRelentlesslyEmpowered.com, we’re all about real food, real results—and this meal is proof you don’t need fancy ingredients to eat well.

✅ Why This Combo Works: The Power of 3

A complete meal balances three core macros to keep you full, focused, and energized:

🍗 Protein: Chicken Breast

Lean and full of muscle-building amino acids, chicken breast is a go-to source of high-quality protein that helps with:

• Repairing muscles post-workout

• Supporting metabolism and satiety

• Keeping blood sugar stable

👉 Swap with: salmon, turkey, tofu, or tempeh for variety

🥦 Fiber: Frozen Mixed Veggies

Don’t sleep on frozen produce! It's picked at peak ripeness and often more nutritious than fresh.

Benefits of fiber-rich veggies:

• Promotes gut health and regularity

• Supports weight management

• Reduces inflammation

👉 Use what you’ve got: broccoli, peppers, carrots, spinach—all great options

🥔 Healthy Carb + Fat: Potatoes

Yes, potatoes belong on your plate! They’re a budget-friendly source of complex carbs with:

• Resistant starch for blood sugar balance

• B vitamins for energy

• Electrolytes like potassium for hydration

👉 Drizzle with olive oil or serve with avocado for that healthy fat boost

🔁 Keep It Simple, Keep It Moving

You don’t need to reinvent your meals every day. This “Complete in 3” formula is the foundation of anti-inflammatory eating and a stress-free lifestyle:

Protein + Fiber + Fat/Carbs = Real Nourishment

👩🏽‍🍳 Quick Meal Prep Tip

Roast a tray of seasoned chicken, a batch of mixed veggies, and a pot of baby potatoes at the top of the week. You’ll have grab-and-go meals all week long—and avoid the fast food trap when life gets hectic.

🛠️ Ready to Make Healthy Eating Easier?

Tap into the wellness tools designed to support your healing and simplify your meals:

💥 FREE 3-Day Anti-Inflammatory Meal Plan – Easy, delicious recipes + shopping lists
🧠 FREE 5-Day Building A Relentless Mindset Challenge – Because wellness starts in your mindset
📅 Meal Plan Membership – Weekly recipes, grocery guides, and bonus nutrition tips to help you stay consistent

💬 Let’s Talk Real Food

Have a favorite “Complete in 3” combo? Drop it in the comments or tag us on IG @michelle11leslie. We love seeing how you’re keeping it simple and sustainable.

🥬 Smoothie of the Week: Tropical Greens Antioxidant Smoothie

Looking for a quick, energizing, and delicious way to flood your body with nutrients? Say hello to your new favorite blend—the Tropical Greens Antioxidant Smoothie!

This vibrant green smoothie isn’t just pretty to look at—it’s packed with powerful antioxidants, plant-based protein, and gut-friendly ingredients designed to support your wellness goals. Whether you're aiming to reduce inflammation, fuel post-workout recovery, or just sneak in more greens, this smoothie checks every box.

Recipe: Tropical Greens Antioxidant Smoothie

🥭 Ingredients That Heal

Here’s what makes this smoothie a standout:

• ½ cup frozen mango – A tropical antioxidant bomb, rich in vitamin C and enzymes that support digestion.

• ½ cup frozen pineapple – Anti-inflammatory and gut-friendly, thanks to the enzyme bromelain.

• 1 scoop vanilla protein powder – Fuels your muscles and keeps you full longer. Ideal for post-workout or breakfast on the go.

• 1 tbsp hemp seeds – Loaded with omega-3s, protein, and fiber to boost heart and brain health.

• 1 tbsp shredded coconut or coconut butter – A dose of healthy fats for energy and better nutrient absorption.

• 1 cup unsweetened coconut water or almond milk – Hydration meets nourishment, with electrolytes and a creamy base.

• A handful of kale or spinach – Detoxifying greens packed with folate, iron, and phytonutrients.

Blend it all up, sip, and feel the difference 🌿

🌟 Why It Matters

This smoothie isn’t just tasty—it’s part of a whole-body wellness routine. When you nourish your body with anti-inflammatory foods and antioxidant-rich ingredients, you naturally support:

✅ Digestive health
✅ Hormone balance
✅ Better energy and mood
✅ Clearer skin
✅ Stronger immune function

🛠️ Need Help Simplifying Your Healthy Eating Routine?

Tap into our FREE and affordable resources to help you take the guesswork out of nutrition:

💥 FREE 3-Day Anti-Inflammatory Meal Plan
🧠FREE 5-Day Building A Relentless Mindset Challenge
📚Explore Our Meal Plan Membership & Wellness Guides

Whether you're blending your first smoothie or planning your week's meals, we've got the tools to help you stay consistent and committed.

💡 Pro Tip

Want to boost this smoothie even more? Add a pinch of turmeric for extra inflammation-fighting power, or a squeeze of lime for a zesty twist and added vitamin C!

✨ Your Wellness Journey Starts Here

At TheRelentlentlesslyEmpowered.com, we believe healing should be simple, delicious, and sustainable. This Tropical Greens Antioxidant Smoothie is just the beginning. When you commit to nourishing your body from the inside out, everything else starts to shift—your energy, your mindset, your results.

So go ahead—blend, sip, and thrive.

🌿 Wellness Wednesday: Adaptogens—Nature’s Stress Managers

Ever wonder how some people just seem to glide through chaos while the rest of us feel like we’re clinging to the edge? Sis, their secret might be rooted in nature. And today on the blog, we’re diving into one of the most underrated wellness tools: adaptogens.

💡 What Are Adaptogens?

Adaptogens are plant-based powerhouses that help your body adapt to stress—mentally, physically, and emotionally. Unlike quick-fix energy drinks or sleep aids, adaptogens work with your body’s stress response systems to promote balance and long-term resilience.

If you’ve ever felt out of whack—wired but tired, constantly fatigued, brain foggy, or like your nervous system is on edge—adaptogens might be your new best friend.

🌱 6 Powerful Adaptogens to Support Your Wellness Journey

Let’s break down some of the most effective, research-backed adaptogens you can start exploring today:

1. Ashwagandha – The Calm in the Storm

• Reduces cortisol levels by 15–30%

• Improves sleep quality

• Supports thyroid function

• Balances both energy and calm

Ashwagandha is perfect for folks juggling stress and burnout. It helps regulate your adrenal function and promotes deep, restorative rest without making you groggy.

2. Rhodiola – Your Brain Fog Fix

• Fights fatigue and mental burnout

• Improves stress resilience

• Enhances workout performance

• Balances mood

If you're mentally exhausted but still have a to-do list the length of your arm, Rhodiola can help sharpen your focus while keeping you grounded.

3. Holy Basil (Tulsi) – The Soul Soother

• Reduces anxiety and stress

• Balances blood sugar

• Supports immune function

• Improves clarity and focus

This beautiful leafy herb is a holistic favorite. It’s especially helpful for emotional overwhelm and is often used in teas to relax and restore.

4. Reishi – The Restorative Mushroom

• Supports restful sleep

• Calms an overactive stress response

• Immune system modulator

• Liver detox support

Reishi is your evening wind-down ally. It’s not just calming—it’s healing. It’s often used in wellness tonics to support immunity and restful nights.

5. Lion’s Mane – Brain Fuel, Activated

• Cognitive enhancement

• Nerve regeneration

• Mood support

• Mental clarity

Need to get your focus back? Lion’s Mane is known to stimulate nerve growth factor (NGF)—critical for brain and memory function. Whether you're rebuilding from burnout or just want to stay sharp, this one's a game-changer.

🧘🏽‍♀️ How to Use Adaptogens

Don’t overthink it. Here's the breakdown:

• Start with one. See how your body responds before stacking them.

• Consistency matters. Take them regularly for best results—not just when you're feeling off.

• Cycle them. Try 2 weeks on, 1 week off to avoid overstimulation.

• Use them strategically. Energizing ones like Rhodiola or Lion’s Mane? Mornings. Calming ones like Reishi? Evenings.

🚫 Remember: Adaptogens are not instant miracle workers. They're steady supporters—meant to help build long-term stress resilience over time.

✨ Want More Holistic Support?

At The Relentlessly Empowered, we believe food, mindset, and daily habits work together to create lasting wellness.

That’s why we created tools like:

✅ The 30-Day Anti-Inflammatory Meal Plan – Filled with healing recipes that support hormonal balance, gut health, and energy.
✅ Simplify Healthy Eating Membership – Get rotating meal plans, shopping lists, and recipe guides that make clean eating sustainable.
✅ The New Beginnings Mindset Journal – For rewiring your thought patterns and showing up for yourself with relentless self-love.

🔗 🔥 Ready to Start Healing from the Inside Out?

Tap into your FREE wellness tools right here on this site:

✅ 5-Day Building a Relentless Mindset Challenge – Reset your thoughts. Reclaim your power.
✅ 3-Day Anti-Inflammatory Meal Plan – Fuel your body with foods that fight inflammation and support real healing.

And when you're ready to go deeper…
🛒 Visit our store to explore premium wellness tools designed to help you stay consistent, stay empowered, and feel your best for the long haul. Whether you’re looking to start a new wellness journey or mustering up the courage to scale your business, we are confident you will find a tool that fits your ambition.

Your healing starts now. 💪🏽 Let’s get it.

Because your wellness isn’t a trend. It’s a lifestyle.

💬 Tell Us:

Which adaptogen are you most excited to try first? Drop your favorite or ask questions in the comments below 👇🏽

🔥 Dijon Italian Marinated Pork Tenderloin: Flavorful, Functional, and Full of Health Benefits

When it comes to anti-inflammatory eating, flavor should never be sacrificed. This Dijon Italian Marinated Pork Tenderloin is a perfect example of how healthy meals can still feel hearty and satisfying—without weighing you down.

It’s simple, nourishing, and ready to elevate your weekly meal prep with ingredients that don’t just taste good—they do good for your body.

Recipe: Dijon Italian Marinated Pork Tenderloin

Let’s break down why each ingredient in this delicious dish deserves a spotlight:

🌿 Ingredient Breakdown & Their Benefits

🐖 Pork Tenderloin

Lean, tender, and protein-packed. Pork tenderloin is an excellent source of:

• High-quality protein (28–30g/serving) to build muscle and support satiety

• B vitamins (especially B6 and B12) which are vital for nerve health, red blood cell production, and energy metabolism

It's a versatile, low-fat protein that fits beautifully into an anti-inflammatory lifestyle—especially when prepared like this.

🫒 Olive Oil

Rich in monounsaturated fats and powerful antioxidants like oleocanthal, olive oil is:

• A key component of the Mediterranean diet

• Known to reduce inflammation markers in the body

• Supportive of heart and brain health

Drizzling olive oil in your marinade means you're fueling your body with healthy fats that nourish, not inflame.

🟡 Dijon Mustard

Not just a flavor booster—Dijon mustard is low in calories and carbs, and made with:

• Mustard seeds, which contain compounds like glucosinolates and selenium that have anti-inflammatory and detoxifying properties

• Vinegar, which may help stabilize blood sugar and improve digestion

🧄 Garlic

A wellness warrior in any kitchen. Garlic contains allicin, a compound known for:

• Immune-boosting properties

• Natural anti-inflammatory and antimicrobial effects

• Cardiovascular benefits like improved blood pressure and cholesterol levels

Bonus? Garlic takes the flavor to a whole new level.

🌿 Italian Seasoning

This blend of herbs—like oregano, thyme, rosemary, and basil—is more than just tasty:

• Packed with polyphenols (plant compounds that fight inflammation)

• Antioxidant-rich and gut-friendly

• May help reduce oxidative stress and support your immune system

🧂 Salt & Pepper

Used in moderation, these pantry staples enhance flavor naturally.

• Sea salt contains trace minerals your body needs

• Black pepper contains piperine, which boosts the bioavailability of nutrients (meaning your body absorbs more goodness from your food)

🍋 Lemon Wedges (Optional but Worth It!)

Fresh lemon adds brightness and a dose of vitamin C, which:

• Supports collagen production and skin health

• Helps fight free radical damage

• Aids digestion when squeezed over meals

🍽️ Why This Dish Works for an Anti-Inflammatory Lifestyle

Many people think eating clean or reducing inflammation means bland meals, but that couldn't be further from the truth. This pork tenderloin is a masterclass in balanced eating:

• Low-carb and low-sugar

• Rich in anti-inflammatory fats and herbs

• High in lean protein to stabilize blood sugar and support muscle repair

It's the kind of dish you’ll actually want to repeat—and with the 30-Day Anti-Inflammatory Meal Plan, you’ll have 4 full weeks of these types of recipes ready to go.

🛒 Want More Meals Like This?

Healthy eating doesn’t have to be hard—or boring. If you’re tired of Googling recipes and winging your grocery list every week, we’ve got you.

✅ The 30-Day Anti-Inflammatory Meal Plan

This downloadable plan includes:

• Mediterranean-style recipes like this one

• Weekly grocery lists and meal prep guidance

• Easy, healing meals that help reduce bloating, inflammation, and fatigue

✨ Perfect for beginners or anyone looking to hit the reset button.

🔁 Want Ongoing Support?

Then it’s time to join the Simplify Healthy Eating Meal Plan Membership—your go-to monthly (or annual) wellness support system.

As a member, you’ll get:

• Fresh meal plans every month (think High Protein Power, Comfort & Crave, Plant-Based Detox, and more)

• Weekly check-ins and accountability emails

• Rotating recipe guides, snack ideas, and grocery cheat sheets

• A supportive community of others on the same journey

It’s health made simple—because consistency is what creates change.

🔗 Ready to eat for healing, not just for hunger?

Tap into the full 30-Day Anti-Inflammatory Meal Plan or upgrade to the Simplify Healthy Eating Membership to never second-guess your meals again.

💥 Embracing Strong Over Skinny: Why Mindset Is the Real Muscle That Changes Everything

In a world obsessed with “smaller, thinner, lighter,” it’s easy to think our worth is wrapped up in the number on the scale or the size of our jeans.

But here’s the truth, sis:

👉🏽 Being strong—physically, emotionally, mentally—is the real flex.
And the journey to that kind of strength?
It all starts in the mind.

🧠 Why Mindset Is the Foundation of Transformation

Every goal you’re chasing—whether it’s to feel more confident, get healthier, rebuild after heartbreak, or pursue your purpose—requires one thing first: a renewed mindset.

Before the workouts.
Before the meal plans.
Before the vision board.
You have to believe differently to become differently.

A negative self-image, fear of failure, or the “I’m not enough” loop will sabotage even the most perfect plan. That’s why the New Beginnings Mindset Journal is designed to help you reset from the inside out.

✨ Strong Over Skinny: A Shift That Changes Everything

Let’s break this down.

Choosing strong over skinny doesn’t mean you’re giving up on goals. It means you're upgrading them. Instead of chasing a look, you’re chasing a lifestyle. Instead of shrinking, you’re showing up.

And this mindset shift brings so much more freedom.

Because “skinny” is a moving target.
But “strong” is a feeling, a focus, a foundation.

When you prioritize strength, you start making decisions that support your entire well-being—not just your appearance.

📝 5 Journal Prompts to Help You Redefine Your Self-Image

These powerful prompts, like those found in the New Beginnings Mindset Journal, will help you rewrite the narrative and build a new self-image rooted in strength, resilience, and purpose:

1. What does 'being strong' mean to you beyond physical appearance?
   How might focusing on strength change your relationship with food, fitness, and self-worth?

2. When have you felt most powerful in your body?
   Describe that moment. How did it feel? How was it different from chasing thinness?

3. How might your nutrition shift if your goal was to build strength instead of just losing weight?
   What nourishing foods would you start adding instead of restricting?

4. What abilities would you love to develop if you focused on what your body can do instead of how it looks?
   Think: strength, flexibility, endurance, energy.

5. Imagine yourself one year from now, choosing strength over size.
   What does your life feel like? How has your confidence, energy, and self-image transformed?

This is real growth. The kind that lasts.

🧘🏽‍♀️ Mindset Work Is the Missing Link (Not a Luxury)

Let’s be honest—most people skip the mindset work.

They want the meal plan but not the mirror.
The vision board but not the values check.
The “results” without rewriting the internal story.

But here’s the truth:

If you don’t upgrade your beliefs, you’ll sabotage your blessings.

That’s why journaling isn’t just a cute wellness trend—it’s a transformation tool. Writing things down gives you clarity, self-awareness, and emotional regulation. It's how you start hearing your own voice instead of everyone else’s.

📓 Ready for a New Beginning?

The New Beginnings Mindset Journal is more than paper—it’s a power tool for women who are ready to reclaim their self-image, renew their thoughts, and rebuild their goals with grace and grit.

Inside, you’ll find:
✅ Daily mindset prompts
✅ Weekly reflections
✅ Empowering questions that stretch your thinking
✅ Tools for faith, focus, and self-love
✅ A system to track your emotional + personal growth

Whether you're healing, reinventing yourself, or just ready to finally feel good in your own skin—this journal is your guide.

💬 Final Word

Being skinny might get applause.
But being strong gets results.

If you’re tired of shrinking to fit into boxes you’ve outgrown—it's time to start thinking differently.

🛑 No more chasing weight.
✅ Start building strength, inside and out.

📲 Tap the link below to grab the New Beginnings Mindset Journal and start the mindset shift that changes everything.

👉 The New Beginnings 30-Day Mindset Journal

🍽️ Complete, Healthy Meals for $5 or Less? Yes, It’s Possible—Here’s How.

Let’s be real for a second:

The cost of eating out is wild right now. A basic fast food meal can easily run you $12–$16, and that’s not even the “healthy” stuff. 😩

But here’s the truth they don’t want you to know…

👉🏽 You can fuel your body with complete, satisfying meals for just $5 or less—without skimping on flavor, nutrition, or fullness.

In fact, we’ve built entire meal plans around this idea. Our $5 or Less Meals are complete in 3—that means each one includes:
✅ Protein
✅ Fiber
✅ Healthy fats

These are the core nutrients your body needs to stay full, focused, and fired up—all while keeping your grocery bill low and your energy high. 💪🏽

Let’s dive into why this approach is a game changer for both your health and your wallet.

💵 Fast Food Is Costing You More Than Money

Sure, fast food feels convenient in the moment… but what are you really paying for?

• A $16 meal that leaves you bloated and hungry again in 2 hours

• Empty calories with little to no protein or fiber

• Blood sugar spikes and crashes

• Long-term damage to your metabolism and gut health

• Emotional eating cycles that drain your confidence

Not to mention, that $16 could’ve fed you for three full meals at home.

👩🏽‍🍳 Cooking at Home = Long-Term Wellness + Wealth

When you prep your meals at home using whole ingredients, you’re doing more than just saving money—you’re setting up your body to THRIVE.

🧠 Health Benefits:

• Better blood sugar regulation

• Steadier energy throughout the day

• Improved digestion

• Hormone balance

• Less inflammation and brain fog

You’re no longer eating to just survive the day… you’re eating to thrive.

And when your meals are complete—with protein + fiber + healthy fats—you stay full longer, you snack less, and you don’t get those mid-afternoon crashes.

💡 What Makes a $5 Meal “Complete”?

Let’s break it down. A balanced meal doesn’t have to be complicated or expensive. Here’s a quick formula we live by in the Simplify Healthy Eating Meal Plans:

🍗 Protein: Chicken, tuna, tofu, ground turkey, eggs, lentils
🥬 Fiber: Leafy greens, sweet potatoes, beans, quinoa, whole grains
🥑 Healthy Fats: Olive oil, avocado, nuts, seeds, tahini

Simple ingredients. Strategic pairing. Major results. 🙌🏽

🛒 Grocery Store vs. Drive-Thru: A Side-by-Side

A cost comparison between buying fast food vs. cooking at home

Cooking at home isn’t just cheaper… it’s a wellness decision.

📦 The Simplify Healthy Eating Meal Plan Makes It EASY

You don’t have to figure this out on your own. That’s what we’re here for.

Our Simplify Healthy Eating Meal Plan Membership gives you:
✅ New rotating meal plans every month
✅ Grocery lists you can take straight to the store
✅ Recipes that are simple, budget-friendly, and anti-inflammatory
✅ High-protein, high-fiber options that help you feel good AND look good
✅ Meal prep tips to save time and reduce waste
✅ Guidance to finally build consistency without the stress

We believe healing doesn’t have to be heavy—and eating well shouldn’t be expensive.

✨ Ready to Eat Well Without Breaking the Bank?

If you're tired of throwing money at meals that leave you drained and discouraged, it's time to switch it up.

The solution is simple. Literally.

📲 Tap the link below to explore the Simplify Healthy Eating Meal Plans and start your journey to better health, more energy, and bigger savings.

👉 Simplify Healthy Eating Meal Plan Membership

👉 30-Day Anti-Inflammatory Meal Plan

💪 Weight Loss vs. Fat Loss: Why Chasing the Scale Might Be Holding You Back

Let’s clear something up right now:

📉 Not all “weight loss” is created equal.

You’ve probably seen it before—someone drops 15 pounds fast, only to feel sluggish, flabby, and frustrated. Meanwhile, another person might only lose 5 pounds over several weeks, but they’re looking tighter, stronger, and glowing from the inside out.

So what’s the difference?

👉 It’s not just about weight loss. It’s about FAT loss.

🔍 Understanding the Core Difference

A comparison of Weight loss vs. Fat loss

⚠️ The Problem with Traditional “Weight Loss” Culture

Most weight-loss strategies revolve around rapid, short-term fixes:

• Crash diets

• Juice cleanses

• Hours of cardio

• Scale obsession

Sure, you might see a quick drop in pounds, but what are you actually losing?

🧠 Often it's water, glycogen (stored carbs), and even muscle — which is not what you want.

When you lose muscle, your metabolism slows down. That’s why many people feel exhausted, cold, and even gain the weight back (plus more) once the diet ends.

🔥 Why Fat Loss Is the REAL Goal

Fat loss is different—it’s smarter, more sustainable, and focused on true body transformation.

Instead of just trying to shrink, fat loss is about building strength while burning fat, creating a healthy, energized body that looks good and feels good.

Here’s what real fat loss includes:

✅ Protein-rich meals
✅ Strength training (even bodyweight counts)
✅ Recovery + rest days
✅ Balanced meals that fuel your body, not deprive it
✅ Progress tracking beyond the scale (like progress pics, measurements, how your jeans fit)

It’s not flashy. But it works—and it lasts.

🧠 Why the Scale Can Lie

Let me be real with you: The scale doesn’t tell the whole story.

You can lose inches, gain muscle, and completely reshape your body… and the scale might barely move.

But guess what? That muscle is gold. 💪🏽 It helps you burn more calories at rest, supports your joints, boosts your energy, and gives you that tight, toned look that “weight loss” alone won’t deliver.

Stop letting the number on the scale steal your wins.

🌟 Ready to Focus on Fat Loss the Right Way?

That’s exactly why I created The Fat Loss Formula — a guide that ditches toxic weight-loss culture and teaches you how to:

✅ Burn fat without burning out
✅ Preserve and build lean muscle
✅ Eat foods that fuel you, not restrict you
✅ Shift your mindset from scale-obsession to results-obsession
✅ Develop habits you can actually stick to

Whether you’re just starting or stuck in a plateau, The Fat Loss Formula gives you the tools to train smarter, eat better, and get sustainable results.

💥 Final Thought

If you’re tired of yo-yo dieting, tired of chasing a number, tired of feeling like “doing everything right” isn’t working—this is your sign to shift your focus.

✨ Weight loss is fleeting. Fat loss is empowering. ✨

It’s time to ditch the scale drama and take control of your health from the inside out.

📲Grab your copy of The Fat Loss Formula and finally make progress that sticks.