Your Cart

You can feel fit, fabulous + healthy

It’s never too late to start!



Stop waiting for the perfect time to get health and happy. 


Start this minute by taking one small step for YOU. 


That small step may just propel you

forward into the rest of your healthy, long life.

Explore my healthy living philosophy:

Mindset that health and happiness is achievable no matter where you’re at

Eating delicious nutrient dense whole foods without restriction. Yes, you can have dessert!

Movement in ways you love. If you hate jogging, don’t jog!

Energy for living life to the fullest and to nourish your body and soul

Meal planning made simple!

Are you tired of trying to figure out

what to eat every day? 


Do you struggle with finding healthy meals to make?


Let me help with my

FREE Meal Planning Guide and recipes!



Meet Melissa!

Hey there! It's fabulous to meet you! I've been learning and living a healthy life for 'uh hum' two decades now. I came to a point in my life in 2019 when I started asking myself why the heck am I not helping other people get healthy on a larger scale? I was helping family and friends. Then one day a bell went off in my mind 'ding, ding, ding'!


That is when I found the Institute of Intergrative Nutrition in NYC and the rest is history.


Here's some deets about me:


Certified Holistic Nutrition Women’s Health Coach • Certified Personal Trainer • Passionate foodie & home chef • Kombucha lover • Healthy optimist


Helping badass, busy women to achieve their healthy weight, feel comfortable and happy in their beautiful bodies, balance hormones and gain vibrant energy.


I'll say it over and over - you CAN feel fit, fabulous & healthy. 💪🏻

Now sit back, grab your favorite bev + read the blog






The Ultimate Healthy Foods Cheatsheet: 100 Foods to Supercharge Your Health
Need some healthy food ideas? I got you!The top question I get from people who want to lose weight or have more energy is “What food should I eat?”.I often give out lists of healthy food options to friends and family, so I thought I would create a ch...
Read More
20 Unique and Fun Wellness Hacks. You've Probably Never Heard These Before!
Cleaning and having fun at the same time? Can you imagine the thought of scrubbing the kitchen counters or vacuuming up all that dog hair with excitement instead of dread? See #2 in the wellness hacks list below and see if you can transform cleanin...
Read More
nutritional yeast health benefits
Nutritional Yeast 101: Maximizing Nutrition and Taste in Your Diet
Are you part of the 'nooch' fan club?If you’re like me, nutritional yeast is a staple in your cupboard at all times.I am often surprised at how many people have no clue what it is.So, I am going to tell you what this delicious sprinkle is and wh...
Read More
Happy Hormones, Happier You: 3 Daily Routines to Enhance Your Mood
Yep, we all have happy hormones in our body and there are things we can do on a daily basis to actually boost those hormones to improve our mood.Are you in for a daily mood boost?I am, and my hormones play a big role in that.Here’s a breakdown of our...
Read More
The Summer Power Fruit: Watermelon Health Benefits and Kate Middleton's Watermelon Salad Recipe
Do you know how hydrating watermelon is?Nutritional benefits of watermelon92% water content is how hydrating it is!It’s also packed with vitamins A and C, as well as magnesium, potassium, and antioxidants. It is also low in calories and may help you ...
Read More
Lemons for Life: Why You Should Be Getting More of This Citrus Fruit
Lemons are one of the most versatile fruits in the world. They can be used in cooking, salads, tea, and as a garnish for your favorite cocktails.Lemons are also incredibly healthy for you!Today, we’ll explore some of the health benefits of eating lem...
Read More
Health Coach Tip: Mastering the 2-Minute Rule for a Head Start on Your Health Goals
Some great advice here using a James Clear concept.According to James Clear, author of “Atomic Habits,” the philosophy known as “the 2-minute rule” suggests that any task that can be completed in 120 seconds or less should be done now instead of putt...
Read More
Pots for planting herbs
Take Your Summer Meals to the Next Level With These 5 Fresh and Healthy Herbs (Plus Recipes)
Summertime is the perfect time to grow and harvest your own fresh herbs or buy them from your local farmer’s market. Even if you don’t have a yard (aka apartment living), you can throw some herb seeds or starters into some pots and grow them on your ...
Read More
What Is Magnesium Good for, Exactly? (Plus Quinoa Salad Recipe)
Magnesium is a superhero nutrient that plays a crucial role in various bodily functions.This blog post explores the benefits of magnesium, how to ensure you are getting an adequate intake, and provides a recipe rich in magnesium.Sound good? Don't get...
Read More
hydrating foods graphic
Top Hydrating Foods to Eat This Summer For Better Gut Health
Did you know that hydration is a key part of optimal gut health? Let me share why:The gut, also known as the gastrointestinal tract, plays a vital role in digestion and nutrient absorption. It's lined with a mucous membrane that needs to stay adequa...
Read More
Create a WFH Commute Ritual
You might be asking “why on earth do I need a pretend commute when I’m already working from home?” First and foremost, a WFH (work-from-home) commute ritual helps create a clear separation between work and home life. It’s like drawing a line in ...
Read More
Time Management Needs to Include Fun Stuff Too!
I manage my time around my energy levels. Then I schedule my tasks and priorities into my week and most importantly, I sprinkle in some fun!I have had a love-hate relationship with my to-do list ever since I started a wellness side hustle. I tend to ...
Read More
49 One Sentence Tips for Living a Longer, Healthier and Happier Life
Sometimes I want my healthy living tips distilled into a quick, easy, and actionable format. I am guessing you might feel the same! As an integrative nutrition health and fitness coach with over 20 years of experience in living a healthy life (most...
Read More
The Slow Morning Routine That Sets Me Up for Success Every Day
There are two camps — morning people who love being part of the 5 AM club and then those that burn the midnight oil.Me… I love early mornings, especially slow mornings!The concept of morning routines has become a cliché in recent times, with many peo...
Read More
Boost Your Mental and Physical Health with These 10 Easy Micro Habits
The simple things can add up to the most magnificent results.I can confidently say that two goals that I have every single day are to feel happy and energized.I literally think about what I can do and what I can eat in a day to keep my energy levels ...
Read More
30 Questions That Will Challenge You to Become Your Healthiest Self Yet
Do you know what your #1 asset is in your life? It's not your home, boat, or the money you have in the bank.It is YOU! In order to enjoy your monetary assets, your family, and all of the adventures and joy in life, optimizing your health can make it ...
Read More
17 Delicious Superfoods to Add to Your Life Today for a Mega Nutritional Boost
I am a self-proclaimed superfood queen!Does that make you think of cardboard-tasting and utterly boring food?Hey, guess what? Superfoods can be delicious!As a health and nutrition coach, I want to convey the concept of a diet that prioritizes the con...
Read More
A woman's hands with a blue pencil about to write affirmations in her journal.  A calming green plant sits on the desk along with a soothing candle.
Words of Wellness: 30 Powerful Health Affirmations to Write, Believe, and Manifest
"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." -Muhammad AliMuhammad Ali was a firm believer in the power of positive affirmations. By consistently repeating positiv...
Read More
9 Motivational Quotes to Jumpstart Your Creativity When You're Feeling Low
I am sharing a brief blog post with some amazing quotes that might inspire something special in you today as they have me - enjoy!Blank page syndrome is at it again today. Whether it is writing or being creative at work (whatever work you do), have y...
Read More
quote - you do not find the happy life.  you make it by Camilla Eyering Kimball
Happy Habits: How a Simple Daily Practice Can Bring More Joy to Your Life
We always make gratitude lists. What about adding a happy list too?Instead of making your daily gratitude list, what if we switch it up one day and make a daily happy list?Sure, these are similar, but gratitude tends to focus on the positive aspects ...
Read More
women walking alongside the ocean cliffs in jeans and a long green jacket for article on walking benefits.
Health Coach Tip of the Week: 11 Reasons Why Your Body Will Thank You for Taking a 10-Minute Walk Every Day
If you’re looking for an easy way to improve your overall health and well-being, taking a 10-minute walk each day could be just the thing you need!Not only can it help to lower your blood pressure, improve your heart health, and reduce your risk of c...
Read More
Organic Blueberries: Unveiling the Dirty Truth and Why You Need to Make the Switch
This beloved superfood is now #11 on the Dirty Dozen listFirst and foremost, always wash your produce before consuming it!I make it a habit to carry the Dirty Dozen and Clean Fifteen list in my wallet so that I can reference them at the grocery store...
Read More
Beets just pulled from the garden atop a granite countertop for beets article about health benefits and recipes.
Unbeetable Benefits: Discover the Surprising Health and Fitness Perks of Beet Roots!
Beets, those deep magenta wonders, are not only a colorful addition to your plate but also a nutritional powerhouse that deserves a place in your health and fitness routine.I started eating beets again about 10 years ago. I was on a hiatus from beets...
Read More
The Surprising Benefits of Mindful Eating: A Beginner's Guide
Does your plate of food disappear way too quickly? Do you mindlessly devour your meals?You’re not alone…I find myself doing this all too often, which is why I am sharing this with you. I am not sure why I eat so fast, other than because my food ...
Read More
woman shopping at grocery store trying to save money.  10 Tips for saving money while shopping for healthy food.
Smart Ways to Maintain a Nutritious Diet without Breaking the Bank: 10 Budget-Friendly Tips for Grocery Shopping
What is your current grocery budget like? Are you overspending most weeks? It is one of the easier things to overspend on — I can attest to that! I finally reigned in my grocery budget using these 10 tips. Take a look and see if you can save a few bu...
Read More

I've put together some of my best recipes into Ebooks!

Check em' out below!

Stay up-to-date with the latest healthy habits, delicious recipes, and happiness hacks!

Every other week you'll receive:



  • Inspiring tips and strategies to help you create a healthier, happier, and more fulfilling life.
  • Delicious and nutritious recipes to help you nourish your mind, body, and spirit.
  • Practical happiness hacks and self-care practices to help you cultivate greater joy and well-being.

Don't worry - you can unsubscribe at any time if this newsletter isn't for you.