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Introducing the Nutrition and Wellness for Life

4-Week Meal Plan!

This meal plan has it all…breakfast, lunch, dinner, and 2 snacks every day for 4 weeks.  Take the guess work out of healthy eating.  Download your meal plan now for just $9.97!

Join the hundreds of others in my Facebook group.  This is a great place to share healthy recipes, ask questions, and give each other motivation.  You can join the Nutrition and Wellness for Life Community here!

Hi, my name is Melissa.  I am a certified Nutrition and Wellness Consultant and a certified Fitness Instructor.  I am married with two children, and we live in Buffalo, NY.  Good health, nutrition, and fitness are my passions.  It is even more my passion to help other people become healthier, eat better, and exercise more.  I also love to cook, bake, read, write, exercise, and do anything outside (when the weather is warm!).  My favorite foods include cheese (the stinkier the better), dark chocolate, popcorn, roasted Brussels sprouts, pineapple, and ice cream.  For exercise, I will do anything, but I really love spinning, strength training, running, and bike rides.

MY PHILOSOPHY

I believe in eating MOSTLY clean, which means 80-90% of the time.  When I eat this way, my body just works better and I feel amazing.  The other 10-20% is reserved for whatever I want.  Life is meant to be enjoyed, and part of that enjoyment comes from food.  I would never tell you that you can’t eat pizza or drink wine.  My goal is to teach you how to make healthier choices most of the time.


Healthy Recipes

Steak and Blue Cheese Mason Jar Salad

Steak and Blue Cheese Mason Jar Salad

Unless you’ve been living under a rock, you know about the awesomeness of mason jar salads.  There’s just so much to love about them.  One of my favorite things is how you can mix up the ingredients to create so many different types of flavors […]

Healthy Instant Pot Chili

Healthy Instant Pot Chili

When I got my Instant Pot for Christmas, I wanted to start with something relatively easy.  I decided to pick something that I already know how to make pretty well, and give it a shot in the pot.  I give you Healthy Instant Pot Chili. […]

Spaghetti with Mushroom and Less-Meat Sauce

Spaghetti with Mushroom and Less-Meat Sauce

Pasta can fit into a healthy lifestyle, as long as you think about a few important things.  This Spaghetti with Mushroom and Less Meat Sauce is the perfect recipe for a healthy, delicious pasta dinner. The first key to make your pasta dish healthy is […]

Herb-Crusted Baked Pork Chops

Herb-Crusted Baked Pork Chops

Pork chops are one of those foods that everyone in my family will happily eat for dinner.  However, they have to have mad flavor…no bland, boring pork chops here.  So I took one of my favorite Cooking Light recipes and changed it up a bit […]

Oatmeal Raisin Protein Balls

Oatmeal Raisin Protein Balls

No-bake snack balls are my new obsession.  I’m sure many of you are with me on this, but if you have not yet ventured into no-bake ball territory, get on it now!  These Oatmeal Raisin Protein Balls are my latest tasty little bites for you […]


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