(How to address it in your life)

First, I want to let you know that if I get enough interest, I can teach about what I’m going to address on this via a webinar that would take about an hour. I got this question yesterday via private message after my live broadcast on Facebook.

First, I get it! It’s what started me on the journey I’m on. So, I’m going to tell what I did that worked. And since I did several things, I am going to take a few days to address it. Today, what diet changes can help. Tomorrow and Saturday, activities I started participating in and Sunday, the role faith plays.

First, what to eat or avoid. I highly recommend pea protein since it contains all 9 essential amino acids your body needs to recover from burn out. When you are preparing your foods, keep the temperature below 120ºF to keep your adrenal glands from being further drained. Add extra virgin olive oil, butter, and coconut oil to your soups and smoothies. Margarine, soy and modified oils MUST go. Add nutrient dense foods. Including coconut, olives, avocado, cruciferous vegetables, fatty fish, chicken & turkey. Nuts, such as walnuts & almonds. Seeds such as pumpkin, chia & flax. Celtic or Himalayan sea salt, brightly colored vegetables. High quality carbohydrates such as quinoa, lentils and buckwheat. The things I recommend you avoid are caffeine, sugar (honey or stevia are okay), processed and microwaved foods and hydrogenated oils.

Next, cooked vs raw foods. Cooked foods are easier on the body than raw foods and serves the body well when you are drained physically, emotionally, and/or mentally. Beef, chicken, turkey cooked for about 6 hours is easier for the body to digest. And is a good source of protein. I highly recommend you switch to grass fed meats. According to Dr. Don Colbert in his new book Dr. Colbert’s Keto Zone Diet, “Grass-fed meats, I later learned, are much healthier than grain-fed meats. In fact, grass-fed meats have more of all the healthy fats, minerals, and nutrients that our bodies need.” (Colbert, 11).

Third, supplements. Add type 2 hyaluronic acid and collagen. Also add a glutathione enhancer to boost your immune system and cool inflammation. Vitamin B-complex is a high need. Plus, fish oil, vitamin C, vitamin D, Selenium, Magnesium, and Zinc. Finally, add adaptogenic herbs for boosting adrenal function. On the type 2 hyaluronic acid & collagen, the glutathione enhancer and adaptogenic herbs, contact me directly so I can direct you to the ones I have used and know are effective. I have preferred brands on the others as well. My preferred brands on everything I suggest are backed by science. And can’t be purchased from your favorite superstore. By using products backed by science, you will see faster results and you will save money.

To contact me directly send me a message on Facebook on my business page at Malissa Carole or email me here.


do this




Winning Mindset

Winning Mindset

We all have things come against us. We all have words spoken into us that speak death. It happens by people we love, by people we only love in Jesus, it happens in our own thoughts! And that is the most dangerous type of words of death. I want to talk about a book I’m reading today called Leadership Lessons for Life by Bob Goshen who is a friend of mine who is also a phenomenal leader in multiple industries. In the first chapter he gives 4 areas in which we need to move.

  1. “Move on! Accept where you are and then get on with life!”
  2. “Move out! You can’t advance in life if you are not moving forward. General George Patton said, ‘Don’t die in a foxhole; foxholes are for cowards.’”
  3. “Move toward gratefulness. Fear kills more people than death.” What this means is that if you are living in fear, you aren’t living!
  4. “Move in strength & courage. Being strong is who you are, your values, your character. Define your values. Being courageous is what you do. It is how you live your values, how you speak, how you share with others, how you respond to challenges.” Or as Pastor George Pearson from Eagle Mountain International Church puts it: faith projects. These are things that most people call problems. We really don’t have problems, but we do have things in our lives that we can’t handle on our own and require faith. So, instead of calling it a problem, call it a faith project.

faith project

In the second chapter, Bob addresses “Why So Many Live in Mediocrity.” Bob said that the biggest struggle in personal human development is they have the ability and giftings, but don’t engage in the most basic principles. And there are 3 reasons people fail to achieve success.

  • I: Internal dialog is negative! It isn’t what others say to us but what we say to ourselves that keeps us from moving forward. Solution: write a list of 10 items you are thankful for. Then, when negative thoughts race through your mind IMMEDIATELY begin reciting those 10 items of gratitude. And keep doing it until the negative dialog becomes positive dialog.
  • S: Separate yourself from past failures! A solution I often suggest is to write down everything that is holding you in bondage to the past— take plenty of time. Then tear up that paper, go into your bathroom, open the toilet lid, and flush those negative memories. Never allow your past to determine your future.
  • D: Dream! Reach for the impossible! One thing I’ve learned is that if you can dream it, see it, and find a way to achieve it: it can go from being a dream to becoming a reality. Long before I graduated from Kaplan I saw it become real in my mind. I’m a Gold belt in the Chuck Norris System, but in my dreams, I’ve already reached 5th degree black belt. It will take until I’m 106 to reach 10th degree black belt. And since I’m working on doing this it will become a reality. The bible says our years are to be 120, so it is possible.

I want to challenge you to go for the impossible! And quit settling for mediocrity. You can do more! If I can help: reach out to me.

small to big


Where Do You Find Motivation?

Where Do You Find Motivation?

I’m part of a Mastermind group on Facebook led by my friend Brad Szollose called Liquid Leadership. On it, I recently learned about some different ways to start your day off right. Brad did a teaching on starting your day off right. And he gave 4 suggestions on things to do. I’m doing all 4, but 2 are new to me.


  1. Music in the morning. Stand up and move to it! You’ve been put on this earth to do something Amazing! Here are some songs that I find motivating.

Hall of Fame by the Script ft.

Superheroes by The Script

Changes in Latitudes, Changes in Attitudes by Jimmy Buffett

The Comeback by Danny Gokey

  1. Alphabet technique: take the 26 letters of the alphabet and pick 3 power words from each letter. And say them aloud with your arms wide open. “I am ____” For example, for the letter “A,” I am amazing. I am adorable. I am awesome. Continue this for all 26 letters. One letter for each day. So it will take 26 days to complete the entire alphabet.
  2. Don’t process it! Just write whatever is on your mind. Don’t worry about spelling or grammar. This is for your eyes only.
  3. Sit for 20-30 minutes and relax. Find a passage in the bible to meditate on. Keep it simple. My favorite passage to meditate on is “God is faithful.” Which is from Deuteronomy 7 verse 9.

Other things you can do to be motivated is have an attitude of gratitude, listen to uplifting music, set goals and follow through on them. If you need help, contact me and I can teach how to do this. It’s not complicated. Have a gratitude journal. By doing these things, you will find motivation. Also, uplift someone else. If you’re on Facebook, take 15 minutes and post a meaningful comment on 5 friends pages. Uplifting someone else has an uplifting effect on you too.

monday motivation


Story of Two Wolves

Story of Two Wolves

This is a lesson from my dojo, Top Form Karate & Fitness:

An old man told his grandson:

“My son, there’s a battle between two wolves inside us all.

One is Evil.

It’s anger, jealousy, greed, resentment, inferiority, lies and ego.

The other is Good.

It’s joy, peace, love, hope, humility, kindness & truth.”

The boy thought about it, and asked:

“Grandfather, which wolf wins?”

The old man quietly replied:

“The one you feed.”


Power of Mindset

Power of Mindset

Over the past few weeks I have been bombarded a lot with people making statements making clear what their mindset is. I went off on it with my live broadcast on Facebook today. And it impacts our lives as much as nutrition does.

The people I have the most respect for are those who know how to control their tongues. And when they talk about something that can be negative, they find a positive way to say it.

When mindset is brought up with many people I know I see 3 very distinct responses:

  1. These are the people I connect with as leaders and many of my friends.
  2. Realist: “I face reality and sometimes it’s very bad! And I tell it like it is.” “I’m just being honest.” I will RARELY allow people in my life who are realists. Frequently, they are in my life only for a limited time. And with them, I limit my conversations with them. Now, one thing about realists is that they are great at coming up with answers to problems. And that is why I don’t automatically kick this person out of my life.
  3. I kick the pessimist out of my life rapidly. Hanging out with someone who is negative is just not good for anyone.


How can mindset impact our health? Science has shown that a negative mindset can weaken our immune system and lead to major illnesses. It can cause depression. And depression causes major problems in marriages, as well as friendships, and every relationship you can imagine.

So, what can you do? Here are some suggestions:

  1. Practice gratitude. Write down 10 things you are grateful for every day.
  2. Watch a fun tv show or movie. Something that makes you laugh.
  3. Read some cartoons.
  4. Control who you have in your life. Remember that you are like the 5 people you spend the most time with.
  5. Get enough sleep.
  6. Follow a healthy diet.
  7. It reduces endorphins which will help with being happy.
  8. Say daily affirmations.
  9. Set goals that excite you. And reward yourself when you achieve them. Make some of them long term.
  10. If you are struggling financially, get creative and get an additional income.




A Major Goal Was Met Today!

A Major Goal Was Met Today!

College. I was told I was not smart enough to do it. But today I got my grades back for my final 2 classes:

Complementary and Alternative Medicine Class: 92.24%

Bachelor’s Capstone in Nutrition Science: 96.75%


What do you do when you set a goal and then reach it? Especially one that takes 2 or more years to reach?

You celebrate! And you shout it from the roof tops! Or in my case, post it publicly on Facebook.

It is important to celebrate achievements. In fact, if you don’t you let others down. Your success stories are encouraging to you for certain, but they are also encouraging to others. It can encourage them to develop their own stories of success.

Just so you know some of what I had to accomplish what I had to do this semester alone:

  • Complementary & Alternative Medicine class
    • Interview an alternative doctor, I chose a local traditional Chinese medicine doctor named Jay Heaverlo, M.S., L.Ac.
    • Write a 9-page essay on traditional Chinese medicine. Which, I achieved a 100% on.
    • Over 20 quizzes
  • Bachelor’s Capstone in Nutrition Science
    • Create a case study based on someone who could be real
    • Develop a realistic meal plan for this person. I had this person be Jewish and she followed a traditional Kosher diet. She was also a mom to a child with special needs and a business leader as well.
    • I also created an educational program connected to nutrition and created a proposal to present to business leaders.

None of this was easy. But when you decide that you want something you will do what it takes to make it a reality. And that is what I have done.



How to Survive A Mass Shooting!

How to Survive A Mass Shooting!

How to Survive A Mass Shooting! From Dr. Ted Gambordella, a 10th degree black belt I am friends with. He wrote this and I feel like it could save lives. He posted this on Facebook.

1. Be aware immediately that something terrible is happening. When you hear the first shots don’t just stand there, immediately realize that something terrible is happening and begin to act and think about how and what you can do to survive. Don’t panic, be calm (as hard and as impossible this may seem). Your not panicking and trying to remain as calm as possible is your best chance of surviving. Your heart will be exploding and your breath will be short and fast, but you can, you can regain your composer and you can increase your chances of survival by being aware of something terrible happening and beginning your safety program.
2. Pick up something for protection and defense. A heavy book (a lot of murders have unfortunately happened at a school), or several heavy books. A book of 200 to 400 pages (like most college text books) will stop most small caliber weapons and certainly offer some form of protection. Put the book in front of your head and look to the sides quickly for room location and to locate the shooter. A pen, pencil, an umbrella, a bottle, a glass, a heavy object you can throw. These are all things that can be used. I am not saying they will save your life, but I am saying that having something in your hand for protection or attack is better than having nothing.
3. Look for an escape. This would obviously have been a better choice if done before the attack, but most people are simply afraid at most places they go and so they never take the time to look for an escape route before something happens. It would be a good idea to get into the habit of looking for an escape route when you enter any room, or building. When you are on an airplane they always tell you escape routes, and in schools they always practice fire drills and show escape routes, and all buildings have signed posted with escape routes. You can break out a window and jump, even from a 2nd or 3rd floor, you will get hurt from the jump, but your chances of survival are better from the jump and landing than taking a bullet in the head.
4. Look for cover if there is no escape. Hide under a desk, behind a door, in a closet and be prepared to move if the shooter gets closer. You can pile up chairs in front of you to give you some space and hopefully some ducking room. If you hide under a desk, you have to be prepared to attack his legs if he comes to the desk. If you hide in a closet, you need to be prepared to attack then he opens the door. You want to be beside the door and low, ready to spring into action, not cowering in the corner of the closet.
5. Attack the shooter. If you have time to get several people who also want to defend themselves you can quickly discuss your attack plan. You can form a circle and all attack at once. You can form a single line and rush at him that means the first person in the line will be the first shot, but that also means the others can do something, perhaps stop him, or escape. If you have a weapon, even a pen, or pencil attack his eyes and throat. Kick his groin and attack the back of his neck. I know your chances of beating a man with a gun and you have only got a pen are very poor, but trying is all you can do, and if enough of you try at the same time you will definitely stop the attack. A pistol can only have 9 to 15 bullets and that means that he can only shoot 9 to 15 times before reloading and that means if there are 25 or 35 or even more people who all attack at once, he will simply not be able to shoot them all without getting some harm done to him, and hopefully being stopped.
6. Have a plan. Reading this article will give you some ideas about what you can do in this situation. Going to a martial arts school or a self defense class will give you some training. Thinking in your mind about what you would do and how you could do it is making a plan. The point here is to at least have some idea about what you would do and what you could do. It is too late when you are at the scene of the shooting to start trying to think of a plan. Spend some time planning what you could and would do now and take some time to do some planning with your family about what they can do if they are in such a situation, or if they hear shots at their house, etc.
7. Move, move, move. Don’t stand there if you are trapped in the room, move your head and move your body. It is much harder to hit a moving target than a stationary one. I know this is a disturbing point, but it is a necessary point and I must make it. Do not lie on the ground if you see him start shooting people who are lying on the ground. If he has not shot anyone, and if he tells you to lie down, then you can do it and probably should do it, but when he starts putting bullets in their heads, don’t lie there and be next. I would rather be shot running around the room, than lying face down.