Miller Built & Co. Nutrition & Fitness

08/12/2026

📚💪 It's that time of year...in fact, we already know some that are not feeling so HOT ✅ right now so let's be as proactive as possible!

Nutrition 🍎, Hydration 💧, Exercise 💪 👟, Sleep 😴 & Sunshine 🌞 are always the foundations, but I also love having a few wellness products on hand to help support our family’s routine during the busy school year. Don’t be caught off guard, we all know what happens when in closed doors with lots of kiddos 🤪
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💜Check them out here on the blog to see why!
https://www.missyrmiller.com/blog/back-to-school-2026-week-2

🩷To go straight to the wishlist to purchase, go here​!
https://www.youngliving.com/us/en/myaccount/wishlist?listId=6a785659a298f5000a754cf7&enrollerId=1481181&sponsorId=1481181&userName=MELISSA

Missy Chambers Miller

08/08/2026

What they may not tell you when you have kiddos not living at home…you’ll scour and look and wait for any digital 📸 glimpse you can find! Of course I’m loving this one…Lamar Univ just hired a new Sports Dietitian so yes, this fellow Dietitian momma is a fan of seeing her athlete fuel up well!!! It doesn’t start in the weight room or the field, it starts with what we are feeding our athletes! He’s looking quite healthy 💪, quite nourished and I couldn’t be more pleased!! 🖤🏈❤️

08/07/2026

BACK TO SCHOOL 2026 WEEK 1! We made it here at the Miller house 🏡 !!! I know this time of year can be super tough to move in to new routines, even though we thrive off routine! I find that we can make things too complicated and so I wanted to share just some main things! Here’s the WHAT…now, think about the HOW which is the action!

So…As we move back in to school for the 26-27 school year, I am happy to share some of my favorite nutrition, holistic health and overall wellness tips! In this post, I cover my Top 3 Wellness Tips for getting back in to routine! See here:
https://www.missyrmiller.com/blog/back-to-school-2026-week-1

Missy Chambers Miller

07/27/2026

Back to SCHOOL!!!
Can you believe it’s already back-to-school season? I can't but we are getting ready here at the Miller house!

As schedules fill up with school, sports, homework, and activities, healthy habits can quickly get pushed aside. The good news? They don’t have to be perfect, they just need to be consistent.

As a Registered Dietitian, my goal is to help you simplify nutrition and wellness so your family has the energy to learn, play, work, and thrive. A few small habits practiced consistently can make a huge difference throughout the school year.

🍽️ Simple Lunch Ideas Everyone Will Enjoy
When packing lunches, I like to keep one thing in mind: protein + fiber + healthy fat + color. That combination helps keep kids (and adults!) fuller longer and provides steady energy throughout the day. I have a simple rotation that makes it so easy to pack lunches.

Rotate these ideas (or just use your fav over and over), modify the amounts for who is eating (*let's NOT eat like birds my friends, adults, you need more than your 5 year old, but I'd advise paying attention to too little or too much based on your needs!)

🥪 Turkey Roll-Up Lunch Box
Turkey & cheese roll-ups
Whole grain crackers
Apple slices
Baby carrots with hummus

🌯 Chicken Ranch Wrap
Whole wheat tortilla
Rotisserie chicken + lite ranch or ranch seasoning
Lettuce & shredded cheese
Grapes or berries on the side

🥣 Greek Yogurt Power Bowl
Plain or lightly sweetened Greek yogurt
Berries
Granola
Chopped nuts or seeds
A cheese stick or turkey stick for extra protein

Make the chicken option a bowl by subbing the tortilla for rice...make it a salad by adding extra lettuce. Just remember, Protein + Fiber + Healthy fat + Color! You got this!!!

*(not sure just what your needs are, or need help with your nutritional health, reach out:)

Do you or your kiddos have a favorite lunch?!

07/21/2026

Protein matters…but there’s more to the story…quality matters…this is why we focus on whole food sources first. 💪🥩🍗🥚🍣🍤
https://open.substack.com/pub/thegroceryedit/p/how-to-tell-protein-washed-foods?r=34lda5&utm_medium=ios

Missy Chambers Miller

A practical framework with real product examples.

07/20/2026

💡 💪🔥💙🩷 On stressful 😩 , tired 😴 , full 🗓️ days..we will EAT what is easiest to REACH. Take note, how are you setting up your environment to serve your body composition goals?
Missy Chambers Miller

07/20/2026

𝙋𝙖𝙧𝙩 4 𝙤𝙛 𝙩𝙝𝙞𝙨 𝙨𝙚𝙧𝙞𝙚𝙨... "𝙒𝙝𝙮 𝙖𝙢 𝙄 𝘽𝙡𝙤𝙖𝙩𝙚𝙙?" :)
If you're constantly battling bloating, gas, constipation, or diarrhea, it may not be "just the food", or the way we are eating/not eating, or parasites & bacterias, or an underlying disease state...it certainly could be one of these things we have covered over the past few weeks (please read these 5 posts here, https://www.missyrmiller.com/blog to determine if this sounds like you), but this last one, I find could be more likely than we realize.

In this week's blog, https://www.missyrmiller.com/blog/why-am-i-bloated-part-4 we're diving into some of the most common gut health-related causes of digestive discomfort having to do with HORMONES... Plus, I'll share a few simple habits that can help support a healthier digestive system.

If you've been struggling with ongoing digestive issues, this is one you won't want to miss! Read here​, https://www.missyrmiller.com/blog/why-am-i-bloated-part-4 !

Digestive symptoms rarely have just one cause. Through comprehensive nutrition and wellness coaching, we can evaluate your eating habits, lifestyle factors, stress levels, hydration, gut health, and overall wellness to help identify potential root causes and create a plan that supports lasting relief. If you're tired of guessing, let's work together to uncover what's really going on.

PS: to never miss our news, subscribe to our newsletter here: https://www.missyrmiller.com

Have a SUPER Monday!!!! 🥰

Missy Chambers Miller

07/16/2026

🍎🥩🍊🍗🫐🍠Friends…properly understood & directed hunger is natural, it’s not to be feared …when we understand it & understand how to fuel our bodies well when it’s tummy hunger that’s calling (and I understand it’s not easy to navigate and that’s why help is often needed). We are living in an age where nourishing our bodies with adequate nutrition is being met with far inadequacy creating bodies that are starved…starved of solid, whole food sources of macronutrients thus creating bodies starved of micronutrients (vitamins/minerals). Are we trying to survive off little fuel or Are we fueling enough for longevity & strength?
🩷, a very concerned & compassionate Momma, Holistic, Registered Dietitian, & Fitness Coach 🩷

07/15/2026

This weeks' newsletter will cover more on Bloating, Gas, Constipation, with another focus...bacteria/microbes/parasitic causes..this is Part 3 of 4 & with that, I hope that you are seeing that this area of health is one of the most important pieces to feeling your best! I am learning and growing and working with you!

If you're constantly battling bloating, gas, constipation, or diarrhea, it may not be "just the food." While nutrition certainly matters, many digestive symptoms actually begin with what's happening inside your gut.

In this week's blog, we're diving into some of the most common gut health-related causes of digestive discomfort having to do with bacterial overgrowth, digestive enzyme deficiencies, past antibiotic use, parasites, food poisoning, constipation, and why a healthy gut microbiome is so important. Plus, I'll share a few simple habits that can help support a healthier digestive system.
If you've been struggling with ongoing digestive issues, this is one you won't want to miss! Read here: https://www.missyrmiller.com/blog/part-3-why-am-i-bloated #

Need help identifying what may be contributing to your symptoms? I'd love to help you create a personalized nutrition and wellness plan that supports better digestion and overall health.

Would you like to have our newsletter come to your inbox weekly?! Here's last weeks letter- http://static-promote.weebly.com/share/ec7bc481-55e8-46d1-a573-07b8863447cd

and you can easily subscribe here: https://www.missyrmiller.com

Missy Chambers Miller