MelFit Healthy Times

Winter 2021-22

Healthy Times health

fitness

lifestyle

Meet Coach Mel the creator of MelFit

Immune Boosting Edition

bone broth

elderberry syrup

ginger shots

immune boosting shooter

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Table of Contents 10. BONE BROTH Learn about bone broth and the health benefit

25. SUCCESS STORIE An inspiring story about Melanie McCreerys’ 30 year weight loss struggl

33. MELFIT GREEN SMOOTHI Get the recipe or purchase locally at The Brew Bar

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Inspiring People “Boss Babe” Stephanie Blanton talks about how she balances business and home life.

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featured in this issue Immune Booting Series…………………1 Success Stories………………………….2 Recipes…………………………………..3 Inspiring People…………………………2

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Ask The Professional….…………..……35

“When Melissa gave me the 8 week plan, I did not know what to think. Then I realized that I just needed to work on one thing a week. It was very doable! Yes some of the things were hard but I just needed to focus on one thing. I wasn't sure if I could do it, but guess what? I did it! I started this journey so I could get the weight off for a couple hernia repairs. I started on Oct. 2, 2019 and as of Feb 27th I have lost 43 lbs. I am very Excited!

- Sharon Melior

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Healthy Times

health

fitness

lifestyle

Creator/ Designer/ Editor Melissa Valdovinos melfitcoaching@gmail.com Digital Media Creator/ Marketing Josh Melior joshmelfit@gmail.com Cover Photographer Kibbie Walton Artisan Portrait Lead Writer Coach Mel Contributors Melissa Valdovinos Josh Melior Melanie McCreery Stephanie Blanton Kibbie Walton

@melfitchoaching melfitcoachingllc

letter from our team We are so excited to launch Melfit Healthy Times to our online and local community.

We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We wish you a happy and healthy holiday season.

Cheers to your Health Melissa Valdovinos Josh Melior

on the cover Pictured on our cover is Coach Mel the creator of MelFit Cover Photographer Kibbie Walton

www.artisanportrait.com

Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing.

Josh Melior collaborated with tness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital tness industry.

When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team.

Josh’s mission and passion are to empower, build, and create epic content for “Mel t” and you.

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Melissa Valdovinos was born and raised in beautiful Coeur d’Alene, Idaho. She has been a thriving entrepreneur since the age of 27. She has owned many businesses; including multiple coffee shops, clothing boutiques, and a catering company. She owns her own property management company and is always seeking new land development opportunities.

Melissa is married to her husband Iggy and has two stepdaughters, Marissa and Talia. Between the two girls they have four Grandchildren. Melissa’s dog Oscar is also considered a part of the family and a great running partner.

Melissa started Metamorphosis Personal Training Studio many years ago in Post Falls, Idaho. The original studio was in the garage of a friends' house. After three years, she moved into her Spokane Street studio and quickly built a large clientele. She is known for her work ethic and ability to connect with her clients on a personal level.

Melissa is a Certi ed Personal Trainer, Nutrition Coach, Chef, Food Prep/Food Shopping Expert, Marathon Coach, and Life Coach. Her success stories include many clients who have lost over 100 pounds in less than a year. She has worked with clients who were bulimic, anorexic, and morbidly obese. She is helping clients who have lost hope and have been told to have Gastric Bypass Surgery. She is currently working with a client who was almost 600 pounds and they just hit their rst 100 pound weight loss goal. Melissa prides herself on reversing Type 2 Diabetes, high cholesterol, high blood pressure, and most auto immune diseases. She also works with Athletes and just launched her rst 6 Week Shred Program for advanced clients.

Melissa has hosted many monthly food prep classes in her kitchen, further ensuring that her clients reach their goals. She feels strongly about teaching her clients that it all “starts” with food. Teaching people to how to cook Whole Foods and prepare for the week ahead is the key to her clients longterm success. She gives each client the tools they need to lose and maintain their weight loss forever. As a business Woman, she gives you the cost breakdown of her meals. Her meals range from $2.50-$3.50 per meal. She will prove to you that eating healthy does not cost more than eating processed foods.

Melissa’s many notable physical achievements include the completion of several 1/2 and full marathons and later becoming a Marathon Coach. She is an avid road biker and has completed the Coeur d’Fondo, a 90-mile bike race in her home town. She has a “stay ready” approach to life. She has maintained her impressive weight loss for almost 20 years. She was formerly a size 15 and now maintains a size 3. With over 20 years of experience as a health and tness Coach, she can’t wait to share her vast expertise on all things health, tness, and nutrition with you.

About Us

www.whitehousegrill.com

MelFit Immune Boosting Series

Bone Broth 7 Bone Broth Benefits That Will Convince You To Try The Trend Learn the health benefits of bone broth and find ways to eat and cook with this immune booster By now, you've heard about bone broth. Bone broth has been around for centuries, but lately seems to be quite a health trend What is Bone Broth Bone broth is an aromatic broth simmered with beef, fish, or poultry bones and vegetables. Bone broth sounds very intimidating to make, but it is pretty simple.

Contrary to popular belief, bone broth is not the same as stock. The difference between stock lies in the amount of time it is simmering. The longer the liquid cooks, the more nutrients and minerals come out of the bones. Broths are made by simmering the bones and meat (typically that's already been roasted) of an animal or fish for a long time, often more than 24 hours, versus a stock that can finish cooking in about three hours.

How to make Bone Broth Making homemade bone broth is easy enough once you have the bones and a bone broth recipe.

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You can ask your butcher or check the freezer section of your local store for soup bones for beef broth. I like to roast an organic chicken or turkey and use the bones.

Where to buy Bone Broth: You can buy pre-made bone broth at your local grocery store or order it online. I thought this was amazing to purchase until I looked at the price. For under $10.00, you can buy an organic chicken, roast it and add the veggies.

This recipe makes 2 quarts of bone broth. I have paid almost that much for a tiny jar that barely made one bowl of broth. I also feel like you're "essentially" getting several meals out of your $10.00 investment because you get to eat the chicken after it's roasted. In addition, you can use the broth to sip on or make other soups and dishes. I love using bone broth to make my Melfit Pho Soup What are the bene ts of Bone Broth Bone broth is an excellent source of protein (about 6 grams per cup) and minerals like calcium, phosphorus (good for bones and teeth), and potassium, which helps move nutrients into cells and waste out of cells. Here are seven more bene ts of bone broth

1. Heal and seal your gut One of the primary bone broth bene ts is for your gut. A cup of bone broth a day can help with leaky gut syndrome, but it's also suitable for protecting non-leaky guts. The gelatin in the bones used for making broth is said to help seal holes in the intestines. People with leaky gut syndrome have a porous intestinal lining; this "patching" can help ease chronic diarrhea, constipation, and food intolerances.

Also, bone broth is one of the best hangover foods 2. Protect your joints Taking glucosamine supplements has long been used as a rst line of treatment for people with joint pain, but it turns out that bone broth has glucosamine as well. Unlike pills, the broth offers nutritional and health bene ts that can help reduce pain.

Chondroitin sulfate, which is contained in the cartilage that protects the joints, has been shown to help prevent osteoarthritis 3. Sleep better Another (somewhat unexpected) bone broth bene t is that it contains glycine (an amino acid), which improves sleep and wards off fatigue.

4. Support a healthy immune system Because of bone broth's high concentration of minerals, it can strengthen your immune system and has been called a "superfood.

5. Increase bone strength The phosphorus, magnesium, and calcium in the bones seep into the broth, leaving you to sip all those essential nutrients for your healthy bones 6. Eat healthier Bone broth is low in calories and nutrients, making it an excellent choice for weight loss. The exact nutrition facts vary from broth to broth, but one cup of broth generally just 30-50 calories 7. Keep your collagen strong The real bene t of bone broth is the slow cooking process, which breaks down the bones and connective tissue of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion)both of which are incredibly healing

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Document Title

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MelFit Instant Pot Bone Broth

Prep time: 20 minute Cook time: 3 hour Total time: 3 hours 20 minute Servings: 8 cup Calories: 3 Protein: 1 Carbs: 8 Fat: 1 g Ingredients 1 lb of beef or chicken bones or approximately 1 chicken carcass with bone 1 onion cut in half, peel o 2 large carrots chopped in large chunks peel o 4 large celery stalks, chopped in large chunk 6 cloves garlic, peel o 1 tsp rosemary dried, or 1 Tbs fresh 1 tsp thyme dried, or 1 Tbs fresh 1 tsp oregano dried, or 1 Tbs fres 2 tsp dried parsley, or 2 Tbs fresh 2 tsp Himalayan sea sal 3 bay leaves 1 tsp chili flake 1 tsp cracked black peppe 8 cups filtered water

Instructions: 1. Place all the ingredients into the Instant Pot and cover with water 2. Secure the lid and set it to high pressure for 3 hours.

3. Once the timer goes off, press the cancel button and allow the pressure to release naturally 4. Let cool and use a slotted spoon to remove most of the bones and veggies.

5. Strain the remaining liquid into glass jars using a ne mesh strainer Slow Cooker method 1. Add all ingredients into the slow cooker and cover with water.

Close the lid and set it on low for 24 hours, and then turn it off.

2. Do steps 4 and 5 from the Instant Pot recipe above.

Enjoy

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MelFit Immune Boosting Series

Elderberry Syrup What is Elderberry Syrup Elderberry syrup provides many natural health benefits. It has been used for centuries to treat and prevent illness. You can purchase Elderberry Syrup at your local Whole Foods Store, but I find making my own saves money, and I can cut the sugar way down.

What is elderberry Elderberry is the fruit of the flowering plant known as Sambucus.

The berries have a sharp, sweet flavor.

You can not eat them raw, but they are great for syrups, jams, and spreads.

Elderberry is a perennial plant that can survive from 80 to 100 years in the wild.

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The fruit of elderberry can be used to make brandy, wine, and gin Elderberry produces 12 to 15 pounds of berries per year What health benefits does Elderberry Syrup have Elderberries are antivira Provides flu and cold relie Maintains blood sugar level Aids in digestio It is a natural antioxidan High in dietary fiber Organic detox that disperses free radicals and eliminates toxin Cancer-fighting Anti-inflammator Strengthens bone Aids respiratory health Purifies and protects the liver Beneficial to ski Benefits the immune system

MelFit Elderberry Syrup Prep time: 5 minute Cook time: 45 minute Cool time: 15 minutes Total time: 1 hour and 5 minutes Note: Feel free to double or triple the recipe Note: Honey is not added until the very end after the elderberry mixture has cooked Note: The syrup is a little thinner than usual because I cut the sugar content down; feel free to add 1/2 cup more honey for a thicker consistency. This recipe is for weight and fat loss clients who want the health benefits, but not all the sugar Equipment needed Boiling po Measuring cup Mesh strainer or cheeseclot Storage ja

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Ingredients 1 cup dried elderberries or 2 cups fresh elderberrie 4 cups wate 1 tsp cloves or 4 whole clove 1 tsp cinnamon or 1 cinnamon stic 1 tsp ginger or 1 Tbs minced fresh ginger 1/2 cup raw hone Lemon peel from 1 small lemon (try not to get too much of the white pith)

Instructions 1. Add elderberries, lemon peel, and spices to water in a large pot 2. Set to medium-high heat and allow the mixture to come to a boil 3. Once boiling, reduce heat to medium-low and simmer for approximately 45 minutes with the lid on, or until the mixture has reduced to half 4. Remove from heat and allow to cool 5. Once cooled to room temperature, use a mesh strainer or a cheesecloth to strain the liquid from the berries by pouring it into a large bowl. Discard remaining pulp 6. Add honey to liquid and stir to combine 7. Pour into a storage jar and refrigerate for up to 3 months.

Safe for children 1 and older Dosage Children: 1/2-1 tsp per da Adults: 1 Tbs per da Every day you can take this syrup and, when sick, up to every 2-3 hours Elderberry Syrup lasts up to 3 months in the refrigerator Enjoy

LOSE WEIGHT & INFLAMMATION NOT A JUICE CLEANSE NO STARVATION PURCHASE BREAKFAST HERE AT THE BREW BAR!

DOWNLOAD MY APP TODAY WWW.MELFITCOACHING.COM

Review of 3 Day Detox I did the 3 day detox right after Christmas.. I felt like crap my face was broke out and just needed to do something to reset and prepare going into the 6wk shred I loved all the food, even my husband was raving about it and my 9yr old daughter split my morning smoothie with me (she loves mel’s smoothies).

Personally it was the perfect amount of food. I did want a snack but out of habit not hunger I lost exactly 1lb each day probably could have been more if I did a workout during the 3 days and I felt so much better and my acne started clearing up.

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MELFIT 3 DAY DETOX

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MelFit Immune Boosting Series

MelFit Immune Boosting ShooteR

This is the mother of all shots! And I am not talking “bar” shots. There are so many amazing ingredients all packed into this shooter

Turmeric Improves heart healt Anti-inflammator Cancer-fighting

Here are the ingredients and their benefits: Black Pepper High in antioxidant Lowers the risk of heart disease

Lemon A high amount of vitamin Aids in weight loss

Ginger: Antioxidan Anti-inflammatory

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Honey: Rich in antioxidants Antibacterial and anti-funga Helps digestion

Garlic Supports immune functio Provides antioxidants

Cayenne Pepper Reduces inflammatio Protects the nervous system Reduces hunger

Apple Cider Vinegar Aids in digestio Reduces cholesterol

Navel Orange: Excellent source of Vitamin C, Vitamin A, Vitamin B6, Potassium, and Calcium

Cinnamon Antivira Anti-inflammatory

Ginger: Antioxidan Anti-inflammatory

Himalayan Sea Salt Rich mineral conten Aids in hydration

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MelFit Immune Boosting Shooter

Prep time: 5 minute Total time: 5 minutes Ingredients 1 Tbs honey Juice of 1 lemo Juice of 1 navel orang 1 garlic clove, mince 1 tsp fresh ginger, grated 1 dash of cayenne peppe 1 dash of Himalayan sea sal 1 dash of cinnamon 1/4 tsp turmeri Grind of black peppe 1 Tbs Organic Apple Cider Vinegar with the Mother 1 Tbs hot water

Instructions 1. Mince the garlic (ideally through a garlic press) and set aside for 10 minutes 2. Whisk together the honey, turmeric, and hot water until the honey is incorporated and smooth 3. Stir in the remaining ingredients and drink Storing: This recipe can be made ahead of time and stored in the fridge for 2-3 days.

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Document Title

MelFit Immune Boosting Series

MelFit Ginger Shot

What is a ginger shot?

Ginger shots are a popular wellness beverage that has proven health benefits.

Ginger and other shot ingredients like lemon juice help reduce inflammation, soothe digestive issues, and enhance immune function.

What health benefits do ginger shots have • Treats nausea and morning sicknes • Works as an antioxidant and antiinflammator • Helps with osteoarthritis • May help with weight loss by decreasing hunge • Lowers blood sugar and risk of heart diseas • Reduces menstrual pai • Treat chronic digestive problem Improves and protects brain function

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MelFit Ginger Shot

No juicer neede Equipment needed Blende Strainer or cheeseclot Potato peele Ingredients 1 inch ginger, peele Juice of 1 small lemo 1 small apple, cored and chopped 1/2 tsp cinnamo 1/2 tsp turmeri 1/4 cup wate A few cranks of cracked black pepper

Instructions: Take all ingredients and blend well Use a fine metal strainer or cheesecloth to strain the pulp out of the juice. I use a metal strainer and press the back of a spoon in the strainer to extract the juice Note: If the shot is too strong for you, feel free to add a few drops of stevia or a tsp of honey.

Consume daily Enjoy!

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Success Story

“I was headed to a dark place and will never go there again! I am stronger than I have every been in my life. I know I will finally be able to maintain my weight. This is whyI am sharing my story.”

My name is Melanie Dominguez. I am 46 and have struggled with my weight since I was 14. I grew up very active, along with my twin sister, Melissa, and older sister, Tiffany. We lived on 100 acres on the Coeur d’Alene River in North Idaho, a very remote area. We stayed very active living in the country. We moved to “town” when I was 14, and our activity levels slowed way down. I packed on 15-20 pounds by age 16.

I didn’t know how to diet, so I tried eating a bagel and a bowl of cereal daily for a while.

I lost weight but gained it all back and more. I remember not eating Thanksgiving dinner one year because I wanted to lose weight so bad. I was miserable

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At age 25, I discovered the Atkins diet. I lost 25 pounds in a relatively short amount of time. I didn’t exercise and had no muscle tone. The weight came back as soon as I went back to eating normally. I joined a gym at age 31 and started doing group fitness classes such as weights, spinning, kickboxing, and step aerobics. I was doing 2 hours of exercise a day and still eating low carb. I didn’t have a lot of energy, but I pushed through anyway. I did an 8-week challenge and lost 20 pounds and 10% body fat. I took 2nd place. After I finished the challenge, I gained it all back and more At 33, I started jogging every day. I thought you had to run to get lean. I lost a little weight, but I still had a big belly. I was still eating low carb Over the next 10 years, I lost and gained 30 pounds. After that, I would go from being super strict to no exercise and back to eating junk food. I even fasted for 5 days straight once!

When I was 38, my daughter joined the Navy right out of high school and was stationed in Okinawa, Japan, for 3 years. I pacified my sadness with alcohol and food, which only made things worse. My weight was getting out of control, peaking at 160 pounds. I started having hormone imbalances from crash dieting but found a great doctor, and I am now feeling great! But, let me warn you, things change when you pass age 40!

At 44, I started working out using weights and doing light cardio 5-6 days a week and focused on my nutrition. In the last 2 years, I have gradually lost almost 40 pounds, built muscle, and finally have abs! I eat a variety of foods now, including carbs and treats, without feeling guilty. It took me 30 years to get to where I am now. I have so much ENERGY and go to boot camp every morning at 5 AM!

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I FINALLY found the SECRET! It's called CONSISTENCY and knowledge. I have watched my twin sister maintain her weight for over 20 years, and I always knew I could do the same!

Melissa has taught me that starvation, low-carb diets, and overexercising are NOT the answer!

She has helped educate and teach me about the importance of making health and fitness a LIFESTYLE, not a temporary fix Melfit is a LIFESTYLE! Melissa is teaching you how we live our lives. We enjoy healthy desserts and even have free days that include alcohol. I am excited for what my future holds, and I am in the best shape of my life at age 46! I can do anything I set my mind to. I can hike to the top of any mountain. Actually, I can NOW run it! I can do pushups on my toes! Just because it takes you a while to reach your goals doesn’t mean you can’t get there. Never give up! Today I have lost 21% body fat! My body fat is 15.5%. Someone recently asked me if I was a bodybuilder, which was quite shocking!

I was headed to a dark place and will never go there again! Yet, I am stronger than I have ever been in my life. I know I will finally be able to maintain my weight. This is why I am sharing my story.

I hope it INSPIRES you and gives you HOPE! YOU CAN DO IT TOO! Please feel free to comment below or reach out to us. @melaniea Melanie McCreery

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Inspiring People

Melissa: At what age did you open your first business

“My entire life mission is to be kind to people, support people honestly, and let them know how much they matter and how much worth they have. I love getting to use the coffee platform to spread love and kindness through the community.”

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Stephanie: I was 26 when I opened my first coffee stand. Since then, I have opened 6 more Melissa: How long have you been in the coffee business Stephanie: I have been in the coffee industry for 16 years.

Melissa: You contacted me to collaborate on a healthy Melfit menu at The Brew Bar; why was adding this important to you?

Document Title

Stephanie: Adding MelFit was something I wanted to do for a multitude of reasons 1. I am obsessed with supporting local businesses 2. I love rooting in and cheering on my fellow boss babes. In this case, I wanted everyone to get a taste of your delicious healthy alternatives to many favorite & traditional beverages.

3. I continuously had requests for a healthier version of drinks and listened to so many mamas dealing with their weight, mental and just time struggles.

Having MelFit, a part of Brew, brought you another platform to help people and me to offer this nutrition to these struggling mamas on the go.

Melissa: I know your husband John helps you with your business; how do you separate work and home life Stephanie: John is my rock, and I could not do anything without him. He supports my goals and aspirations and is constantly rooting for me. We have experienced so many trials being small business owners. Some were hard lessons, and some were blessings but at the end of the day we do what we do to have time with our kids So when we are home, we make an effort to be consumed with each other and make memories with our family. God has been by our side every step of the way, and that is really who we cling to keep our marriage strong and disconnect from work and stressors.

Melissa: Where do you see yourself 5 years from now Stephanie: Oh gosh, this is tough I want to do SO MUCH in this one life we are given. I know for sure that whatever I will be doing in 5 years will involve some platform to continue serving the community.

Melissa: What is the best business advice you can give for anyone who is just getting started or hasn’t started yet

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Stephanie: Wow, something I continue to tell myself daily is you have to do YOU. You have to dig deep and remember WHY you are doing whatever it is you are doing. You will never please everyone, don’t try. You will never NOT be talked about and criticized; keep going. You will never be perfect or entirely sane after you open a business. Haha, being a business owner is NOT for the faint of heart. Keep going. Keep trying and no matter what, stay thankful and KIND. Melissa: What has being a “boss babe” taught your daughter Ailey and your son Brody Stephanie: Even though they don’t enjoy the errands we run- they see the freedom of hard work.

I am content knowing that I have done everything in my power to make their life easier than mine was growing up. I was always taught you better work for what you want and to never take things for granted. I know in my heart that I am a great example of working hard and finding balance to be present with my kids. Oh, I love those kiddos, and being able to create my life and schedule around being with them is the greatest gift.

Melissa: I noticed you always have a full staff, unlike most businesses that are struggling to find help. What do you think contributes to your employee retention?

Stephanie: I have always been good at finding the best people, not all have been what I thought, but the girls that stick around are the good ones.

Keeping staff long-term is always a struggle regardless of who you are or what your business is. I wanted to be the kind of employer that the girls knew they could come to with problems, someone that they knew had their back and always made them feel appreciated. If you do not create a positive, fun, and supportive environment, you will never keep staff for long.

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My girls know they are my family, and I understand I won’t have them forever, so being supportive of THEIR goals is huge also when being an employer. Employees are building YOUR empire- so if you don’t appreciate them You are missing a huge piece. It’s an honor to watch my girls grow up into amazing, strong leaders Melissa: If you could write a mission statement, what would it be Stephanie: My entire life mission is to be kind to people, support people honestly, and let them know how much they matter and how much worth they have. I love getting to use the coffee platform to spread love and kindness through the community. Not everyone is kind, though, and people take advantage of kind people, so I have had my fair share of hurt. My sweet husband reminds me you only have one life and to keep going. I try to encourage people, support and love on them. Everyone matters, and it’s been such an honor to have had so many businesses where I got to care for people and be a part of their families.

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MelFit Green Smoothie Serves: Ingredients 1/2 a medium banan 1/4 cup of blueberrie 1 serving Orgain Vegan vanilla protein Instructions

powder (2 scoops 2 handfuls of organic spinac

1.

1/2-1 cup unsweetened vanilla almond

Add all ingredients to a high-speed blender making sure to add the ice “last.

milk (less is best/add more if it is too 2.

thick 2 Tbs almond butter or your favorite nut

Blend until smooth. If you make the smoothie thick, it will keep you fuller longer

butte

3.

1 date, pitte

Because of the added spinach, the smoothie will “grow” to a 20-ounce size

Dash of cinnamon 3/4 cup of ice

This recipe is logged in My Fitness Pal as Mel t Green Smoothie

Calories: 550 (this is a meal replacement shake that will keep you full for up to 4 hours Carbs: 58.7 Fat: 23.2 Protein: 32.2

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Ask The Professional

Weight Loss Advice Written by Coach Mel

Photo Credit: Kibbie Walto Artisan Portrait

Is it better to go on a low-calorie diet or exercise and move more to lose weight?

“Using this formula for weight loss, you are more likely to maintain your weight long-term.”

I love this question, and I get it a lot from my clients. Most of the people I Coach are not eating enough. The first thing people do when they want to lose weight is to drop their daily caloric intake drastically. The problem with society is that it has been engraved in everyone's brains that the “only” way to achieve weight loss is to lower your calories.

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Although initial weight loss does occur when calories are dropped, the long-term effects can be detrimental and not long-term The story always plays out the same. People decide they need to lose weight and, in turn, lower their calories drastically. The weight falls off fairly quickly and keeps people wanting to continue. People “may” reach their goal weight, but low-calorie diets are hard to maintain long term. Eventually, people go back to eating more calories than while dieting because they are sick of being hungry, and in turn, the weight comes back.

Many clients I work with have reported gaining more weight back than they lost after trying a low-calorie or fad diet. Weight gain can be very frustrating when you thought you finally had weight loss figured out and gave away your larger clothes, thinking this was it The answer I “always” give my clients is to exercise and move more to lose weight. I recommend creating a deficit from exercise and movement rather than starvation. The end result brings a way better package. The weight comes off when there is a deficit from calories burned vs. calories consumed. It doesn’t take that much to create this deficit. The movement can be as simple as walking. The best way to track this movement is a fitness watch or heart rate monitor. You will find yourself having way more energy by doing this, and your overall demeanor will be better because you are not “hangry.” Hangry is a term used to express irritability due to hunger. Being able to eat more keeps clients motivated to continue. The trade-off of moving more far outweighs being on a starvation diet.

Also, using this formula for weight loss, you are more likely to maintain your weight long-term.

What are the detrimental effects of low-calorie diets? To note, I consider a low-calorie diet anything under 1200 calories per day. Low-calorie diets can lower your metabolism. The lower your metabolism gets, the harder it is to lose weight. Low metabolism is also an indicator that you are losing muscle. You can also feel very fatigued and have nutrient deficiencies. Some low-calorie diets may lack protein, calcium, biotin and thiamine, vitamin A, and magnesium. Your hair may also fall out if you drop calories too low and eliminate certain food groups that provide nutrients for hair

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In the long term, your body will be so confused about what you’re trying to accomplish it will hold on to extra body fat. Your body’s job is to keep you alive; if you are constantly in starvation mode, you may find you hold more body fat because your body doesn’t know when its next meal is coming, so it stores fat.

Not only will you lose weight by moving more and exercising, but you will also look better and build muscle. Skeletal muscle mass is the best indicator of good health. If you do go on a low-calorie diet and lose weight, more than likely, you will still look soft and “untoned.” If you are older, your skin can tend to look “looser” and hang off of your body.

The reason this happens is that most people “also” drop their carbohydrates too low.

Carbohydrates help fill up your muscle glycogen and are the body’s primary energy source.

Carbohydrates are converted to glycogen, which is a form of energy which is stored in the muscles. The end result of lowering your calories and carbohydrates does not reap the benefits you would expect. You and up looking “thin,” but that doesn’t stand a candle in the wind to being “fit” and toned. I can always tell when I see someone who has lost weight through starvation diets. They look unhealthy, gaunt, and appear to have no energy.

What is the end result of losing weight through movement and not starvation? A healthy appearance, more energy, and a toned body. Not being hungry, less brain fog, and not having to cut out whole food groups has a way of keeping serotonin levels high. Serotonin is the essential hormone that stabilizes our mood, feelings of well-being, and happiness. So what would you rather be? In a bad mood and sad, or full, fit, toned, and happy?

Coach Me Nutritionis Personal Traine Che Food Prep Coac Food Shopping Exper Marathon Coac Life Coach

If you are interested in more information about weight loss please visit www.melfitcoaching.com to schedule a complimentary call.

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Prep time: 15 minute Cook time: 30 minute Total time: 45 minute 1.

Ingredients: 8 strips sugar-free/nitrate-free baco 1 Tbs. ghee or olive oi 1/2 medium onion, diced 3 carrots peeled and dice 2 cloves garlic, minced 2 pounds white sweet potatoes, peeled and cut into 1-inch cubes 4 cups chicken stock, plus more for thinning 1 tsp. paprik 1 tsp. onion powde 2 tsp. sea salt, divided 1/2 tsp. black peppe 2 cups chopped broccoli floret 1 cup raw, unsalted cashews 2 Tbs. nutritional yeas 1 Tbs. lemon juic 1 1/2 cups wate 2 green onions diced for garnish

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Servings: 6

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MelFit Dairy-Free Broccoli Cheese Soup

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Place the cashews in a bowl and cover with boiling water. Let them soak while you make the soup.

Set your oven the 400 degrees. Line a rimmed baking sheet with foil or parchment paper. Lay the bacon pieces at on the baking sheet and cook until crispy, approximately 12-15 minutes.

Another method is the air fryer for the same time, ipping halfway. Use the hottest setting. When the bacon is done, remove the pan from the oven drain them on a paper towel-lined plate. After it cools, cut the bacon into small pieces.

While the bacon is cooking, chop your onions, carrots, and potatoes. Heat cooking oil of choice in a large stockpot over medium heat. Add the onions, carrots, and garlic. Sauté for 3-4 minutes until they begin to soften.

Add potatoes, chicken broth, paprika, onion powder, 1 tsp of sea salt, and pepper. Bring to a boil, then reduce heat to medium, cover, and cook for 10 minutes

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Remove 1 cup of diced potatoes from the pot using a slotted spoon and place them into a high-powered blender. Drain the cashews and add them to the blender and the nutritional yeast, lemon juice, remaining 1 tsp of sea salt, and water.

Blend on high for 1 minute or until it becomes very thick and creamy. Pour the mixture into the soup pot and stir well until combined. Taste test and more salt and pepper if needed.

Add the broccoli last and cook over medium heat for 5 minutes. Reduce to low.

Check the consistency; if you like it thinner, add more chicken stock. Serve soup topped with bacon bits and chopped green onion

Notes: This recipe is intended for meal prepping. Divide the soup into 6 portions as well as the bacon and green onions. I eliminate the need to measure portions To make this nut-free, sub the cashews for 1 cup full-fat coconut milk. Then, reduce water to 1 cup.

To make this vegan, use vegetable stock instead of chicken broth and omit the bacon

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