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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.

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

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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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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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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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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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.
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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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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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 ...
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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...
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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...
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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...
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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 ...
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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...
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sardina italy as part of the blue zones
Live to 100: The Surprising Healthy Lifestyle Habits of Blue Zones Populations
Dan Buettner is one of my healthy heroes. He is the author of Blue Zones, a book about the five places in the world where people live the longest, healthiest lives. He highlights the regions and cultures that have shaped the healthiest living in...
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Health Coach Tip of the Week: 3 Ways to Find More Happiness Right Now
I LOVE sharing health and wellness tips based on my education and my mistakes and successes from 20+ years of living a healthy lifestyle.Happiness is one of those things that we often take for granted.Like the air we breathe, it surrounds us, but we ...
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Building Your Own Mental Health Gym At Home: Tips For Making It Perfect For YOU
I recently heard the term mental health gym and was immediately intrigued.I understand the importance of good mental health and make it a priority as part of my wellness routine.A mental health gym isn’t the same as going to therapy. Rather...
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How Putting Pen to Paper (or Fingers to Keyboard) Can Help Manage Stress for Better Health
I stress like anyone else.Sometimes I have to go down a downward spiral before I can even think about actually dealing with my stress. And that is OK! But when I come up for a breath of fresh air, I tend to go to journaling to work through my stress ...
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A Simple Breakdown of Nutrient-Dense Foods
What does nutrient-dense mean?Simply put, nutrient-dense foods are foods that are high in nutrients and low in calories. They’re packed with vitamins, minerals, and other healthy ingredients.What are the benefits of nutrient-dense foods?Nutrient-dens...
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10 Lifestyle Habits I Consistently Do To Stay Incredibly Healthy
I don't do all of these things 100% of the time, but being 80–90% consistent with these healthy habits has paid off 110%Photo by Joshua Gresham on UnsplashDo you want these things?Stronger immune system, lower blood pressure, healthy w...
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5 Habits That Will Help You Go From Drained to Energized
Sometimes small changes can equal big resultsDo you wish that you had more energy to get through the day?I do!I work a demanding day job as well as working a side hustle. My health and wellness side hustle brings me joy and pride, so I need the energ...
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women in bathtub with roses
Health Coach Tip of the Week: Self-Care Isn’t Selfish. It’s a Non-Negotiable Part of Being Healthy
No more guilt for self-care my friendsPhoto by Hanna Postova on UnsplashSelf-care is a buzzword at this time of year, but what does it really mean?It’s not just about taking a bubble bath or getting a massage (although those things are...
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Here’s How To Create Your 23 for 2023 Checklist Like Gretchen Rubin Does
Gretchen is an expert on happiness. Create your 23 for 2023 checklist to accomplish more of what YOU want this year.I promise this isn’t another serious goals or resolutions list!I’ve been creating my yearly ‘sorta goals’ or rather ‘what I want to do...
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I've put together some of my best recipes into Ebooks!

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  • 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.

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