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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.

Start here

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!



Start here to learn how to meal plan

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 Happier + Healthier Blog

17 happiness habits article. Image of a tree in the evening sun with painted woods pieces saying do more of what makes you happy
Melissa Scala
17 Habits To Practice at Home To Cultivate More Happiness in Your Life
We all have those days when a little extra boost of joy is needed, even for someone like me who usually feels pretty happy. That's why I love having a go-to list of happiness habits as a gentle nudge to prioritize my own self-care and well-being. If ...
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Melissa Scala
I’m Not Doing New Year's Resolutions for 2024 — I’m Doing 90-Day Goals Instead
2023 thus far has been pretty good. No one in my family died this year. Except, I did lose my cat. I can't think about it right now, else I will cry.I lost my dad and sister in 2020 (dad) and 2022 (sister). So the fact that we are all still al...
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Robert Frost quote
7 Quotes to Inspire a New Perspective on This Chaotic World
I was cheated on for years. I knew it, but I couldn’t prove it.I tried so hard to prove it.I was made to feel like I was crazy for thinking he was cheating on me.I finally had the proof a few years into the whole mess of infidelity. That felt good, b...
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self-love and confidence affirmations for women over 40
10 Self-Love and Confidence Affirmations for Women Over 40
One of my favorite things to do is to journal with affirmations. I write out the affirmation, then reflect on it and write about my reflections. It puts me in a beautiful state of serenity.Here are ten affirmations focused on self-love and body confi...
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Gabby Bernstein's Genius Trick to Improve Your Mood Fast: Choose the Next Best Feeling
Choosing the next best feeling when you are struggling can be a super-tool if you can harness its power.Gabby Bernstein taught me this through her books. It was life-changing.It helped me get through grief. It still does.It helps me forgive and to st...
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Melissa Scala
Flaxseeds for Better Hormone Health
At 48, I’ve been dealing with the ups and downs of perimenopause. Anxiety, weight gain, sleep disruption, irregular cycles, headaches, and more.If you’re in the same boat as me, you know what I’m talking about!There are a number of ways you can suppo...
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Melissa Scala
Mastering the Early Wake-Up: 7 Tips That Actually Work
This post talks about how to wake up early if you are not a morning person. So many people tell me that they want to wake up early so that they don't have to rush in the morning and so they can have some personal alone time. But...They have a very ...
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Melissa Scala
How to Build a Healthy Plate in 5 Steps
The top questions I get asked as a health and nutrition coach are:“What do I eat to get healthy?”or“What do I eat to lose weight?”or“What is nutritional yeast?”I am sort of kidding about the last one. Although sometimes people look at me sideways whe...
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Melissa Scala
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...
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Melissa Scala
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...
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nutritional yeast health benefits
Melissa Scala
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...
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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...
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Melissa Scala
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...
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Melissa Scala
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...
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Melissa Scala
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...
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hydrating foods graphic
Melissa Scala
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...
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Melissa Scala
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 ...
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Melissa Scala
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 ...
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Melissa Scala
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...
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Melissa Scala
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...
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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 ...
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Melissa Scala
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 ...
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Melissa Scala
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...
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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.
Melissa Scala
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...
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Melissa Scala
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...
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