Ep 21 Missy LaBate – Self Care, Meal Prep, Mindset

Meet Missy

ABOUT MISSY

• I am originally from upstate New York. I have been living in Albuquerque, New Mexico for about 12 years now
• I worked at a hospital, but my background is health education
• I recently was certified as a functional medicine health coach
• Definitely wanted to expand my roots
• Now, trying to shift more into doing that for a career
• I am a singer and I love to cook, and I love to inspire and build people up
• Functional medicine looks at the whole person
• The program was started by Dr. Mark Hyman, because they want to train coaches so that the physicians could prescribe to their patients and the coaches could help their patients meet goals
• Say, you have chronic migraines and for me it’s acne – this is kind of pushed me to do what I have done even at my age at 45
• I still suffer from acne
• And it looks at the whole person even from when you were in the womb
• So, it is really intriguing to me
• The practitioners will look at a timeline and look at everything in what happened into that person’s life
• The four main principles they will look at are stress, sleep, self-care and diet
• All of those things, we have control over
• I just really love the concept and foundation with that

TOP ADVICES

• Definitely self-care
• And I think, that’s something definitely women don’t tend to do and schedule it
• Whether it will be a massage, a salt bath or just to sit 10 minutes in the morning and meditate
• I think as we age, it gets harder because our lives get busier
• Eating healthy is also a part of that especially that we are getting older
• Keeping that vision of your life is all part of self-care
• I think people think that self-care has to take hours
• Now, I learned that it doesn’t have to be 45 minutes, it can be 5 minutes
• Or just envision your day – that’s self-care for me
• I always do a 20-minute salt bath
• It doesn’t have to take hours
• You just have to fine what works for you
• Epsom salt, baking soda and lavender – I love them
• It has been life changing
• The Epsom salt definitely helps magnesium and helps to relax
• I probably put maybe 2 handfuls, I really don’t measure
• I put a coffee scoop of baking soda and I just put 15 to 20 drops lavender oil
• Make sure to use pure oil
• It just kind of works all together
• It helps balance hormones, relaxes muscles and sleep
• And I always tend to do before bed
• Give yourself grace
• It takes time to get into that habit
• It’s a habit we create, it’s a mindset we create
• I am definitely Miss Planner
• Sometimes I just use pen and paper and make list and love to cross off
• It’s very rewarding for me when I can cross off my list
• It’s really just a choice to say, “I am going to do this”
• I think it’s all about boundary and making the time
• Once you get in ingrained, you don’t even have to think about

MEAL PREP

• What I usually do is, I roast vegetables a lot as my base
• I’ll have asparagus and carrots
• I try to get some protein in there
• I will just throw a chicken thighs or chicken breast and I will let them cook
• I will do a big batch of quinoa and I do try to limit my dairy just for my own reason health wise
• I make a batch of scrambled egg and I just use them in the morning with sweet potatoes
• Sometimes, I make soups or stews
• And it just keeps my eating and nutrition on track
• I feel better and I have a lot of energy
• I really try not to do energy bars
• I use Pinterest a lot for recipes or food network
• We were so conditioned not to eat fat from years ago, and all the research now, it is what the brain needs
• My skin, digestion and hair are better
• If I have to give advice, I’d say watch your sugar or at least moderate it
• I am going to steal my very good friend, Heather’s advice on this one
• And I have said this to my clients is, choose the better-feeling thought
• And then, I started doing and now it’s my habit
• So, if you are having a bad day and things are not going the way you want it to go, what’s the better-feeling thought for that
• That was another thing that I have to retrain my brain
• You envision what you want at the end and then you have to take that action
• That has been a huge lesson for me and I do use that principle a lot
• I do the coaching as well, and I do work full-time for the hospital
• The salt bath, definitely because that’s very relaxing
• Enough sleep. The bath helps the sleep
• Choosing the better-feeling thought
• Just take a breath
• Go outside, put your head up to the sky, feel the sun, put your feet on the ground and feel grounded – just 5 minutes
• I do use a lot of essential oils for stress management
• I’m definitely a young living person. I love their company

FAVORITE HEALTHIES HABIT

• My ability to choose

FAVORITE ACCOMPLISMENT

• My singing

MOST GRATEFUL FOR

• My health

GUILTY PLEASURE

• Italian Wine
• Montepulciano

WHAT IS YOUR FAVORITE MOVIE

• My cousin vinny

COFFEE OR TEA

• Coffee, decaf

WHERE CAN PEOPLE FIND YOU

• Website: mlabate.com
• Instagram: misslabate
• Facebook: Missy Labate

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