Healthy Times
I am so glad and blessed to have Melissa in my life. She has been such a huge wealth of information with health and life. I call her “Slash”because she is a friend/nutritionist/ life coach/personal trainer. I have known Melissa for almost 20 years and supported her in two different latte stands, a personal training studio, and now with MelFit. So far I have lost 200 pounds with the help and guidance of Melissa. The research of the science behind health and fitness and personal investment she puts into each one of her clients is so reassuring and heart warming. I can’t wait to see what the future holds!
Keith Warner MelFit Lifer!
VIP FOOD PREPPING SERVICE
Local food prep service exclusively for MelFit Clients
Gluten-free, dairy-free, and no processed sugar. Delivery available within a certain distance.
Weekly menu changes and is prepared by a chef/nutritionist.
6 days' worth of food that contains 3 meals, a dessert, and a snack.
Must be working on a nutrition plan with Coach Mel or must be a MelFit VIP Member.
11. BACK 2 SCHOOL 4 KIDS & ADULTS
14 tips for going back to school that will help you stay focused and organized!
26. SUCCESS STORIES
Vanessa Burt’s amazing 46 pound weight loss transformation!
36. ASK THE PROFESSIONAL
Coach Mel explains the importance of gut health.
Inspiring People
Kristi Hanson takes us on a deep dive through how she started becoming a “homesteader.”
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 hope this edition brings you value and leaves you feeling empowered.
Cheers to your Health
Melissa Valdovinos
Josh Melior
on the cover
our
Cover Photographer Bre Todd
Pictured on
cover is Coach Mel the creator of MelFit
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 Certified 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 first 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 first 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 fitness Coach, she can’t wait to share her vast expertise on all things health, fitness, and nutrition with you.
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 fitness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital fitness 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 “MelFit” and you.
MelFit Reese’s Overnight Oats
Ingredients:
1/2 cup gluten free oats
3/4 cup plant based milk, no sugar added
1 TBS ground flaxseed
1/2 TBS cocoa powder
1 tsp maple syrup or raw organic honey
1/2 tsp vanilla extract
1/2 TBS dairy-free chocolate chips
1 TBS nut butter
Instructions:
1. Combine all ingredients in a small jar with a spoon. Store with the lid on overnight until you are ready to eat.
Enjoy cold or heat for 2 minutes in the microwave or on the stovetop.
This recipe is logged in My Fitness Pal as MelFit Reese’s Overnight Oats. Please feel free to print and scan the barcode to log in My Fitness Pal.
Nutrition:
Calories: 420
Carbs: 47 g
Fat: 20 g
Protein: 15 g
Back 2 School 4 Kids and Adults Part 1:
Written by: Coach Mel
calendar to keep track of assignments, tests, and important dates. This will help you manage your time effectively.
Purchase inexpensive planners at your local store or on Amazon. Write down the three most important tasks you want to perform each day and do them really well! If you have time and energy, do more; if not, put the following three tasks on the next day in order of importance.
Get Plenty of Sleep: Make sure you're getting enough rest each night. A good night's sleep helps you concentrate and stay alert during classes. I can't tell you how often I fell asleep in class due to poor sleep. Set a bedtime and wake time and stick to it. Wait to sleep until the cows come home on the weekends! If you feel tired, try to only sleep an extra 30 minutes past your usual time.
Coach Mel’s Grandson Xavier
Coach Mel’s Grandson Isaiah
Eat Well: Fuel your body with nutritious meals and snacks. Eating healthy can improve your focus and overall well-being. This is a must! Don't skip breakfast! If anything, grab a pre-made Orgain Vegan shake or an apple. An apple is a great way to break a fast after sleeping and raises your blood sugar naturally. Make sure you pack a lunch the night before if you are time-pressed in the morning. I love to do Bento Boxes! They are easy to put together, gives you a good variety, and prevents "sandwich" burnout.
Ask Questions: Don't hesitate to ask your teachers or classmates if you need clarification on something. Asking questions shows that you're engaged and eager to learn. Don't think people will think less of you because you ask questions. A curious mind is a successful mind.
Stay Positive: Keep a positive attitude, even when faced with challenges. A positive mindset can help you overcome obstacles and enjoy the learning process. Ask yourself this question…."Is this going to matter a year from now?"
Stay Active: Regular physical activity is essential for your health and can help you stay focused and reduce stress. Get involved in physical activities at school AND home. Don't just come home and plan on sitting down. Keep moving, and if the weather is nice, go for evening walks with your family. This is a great time to talk about your day.
Make Friends: Try to make new friends and put yourself out there. Building positive relationships with your peers makes school more enjoyable. Most people won't put themselves out there. These people will struggle to make friends. Be bold and ask people you think are like-minded to hang out.
Limit Distractions: When studying or doing homework, find a quiet place with minimal distractions to help you concentrate better. Put your phone on do not disturb, and let other household members know you wish to be left alone. Set a timer for the time you want study, and stay focused.
Balance Activities: Participate in extracurricular activities you enjoy, but be mindful not to overload yourself. Balance is vital to managing your time effectively. Sometimes, it's the "downtime" that helps build a successful routine.
Be Yourself: Embrace your uniqueness and be confident in who you are. Being true to yourself makes for authentic friendships and a happier school experience. Don't try to fit in with people who don't serve you. Seek out friendships that also fill "your" cup.
Stay Hydrated: Drink plenty of water throughout the day to stay refreshed and focused. If possible, carry your own water bottle each day and use filtered water filling stations. Stick to water and stay away from energy drinks and sugary juices.
Coach Mel’s Grandsons’ Kheiran & Brayzin
Practice Time Management: Learn to prioritize tasks and manage your time wisely. This skill will serve you well both in school and beyond. When you get home, set a routine that makes sense. Do the work first and then allow downtime and screen time. This gives you something to look forward to after you get your tasks done.
Respect Others: Treat your teachers, classmates, and staff with kindness and respect. Creating a positive atmosphere benefits everyone. If you have a positive attitude, it will rub off on others. Always go into each day to make it your best.
Set Goals: Have both short-term and long-term goals for your school year. Working towards something can provide motivation and a sense of accomplishment. An example of a short-term goal may be to try out for a sport. A long-term goal may be to make it to the state championships.
Celebrate Achievements: Whether big or small, celebrate your achievements and progress.
Recognizing your efforts boosts your self-confidence. Remember, returning to school is a chance for new beginnings and learning opportunities. Embrace the experience and make the most of it! Have a great school year, parents and kids! A little pre-planning goes a long way!
Please check out the MelFit Podcast for motivation and inspiration! MelFit Podcast is located on page 2 of the app. Thanks for tuning in!
MelFit Pumpkin Curry
Serves: 6
Ingredients:
6 cups cauliflower rice
2 tbsp coconut oil
2 pounds boneless, skinless chicken breasts chopped into 1” pieces. Season with salt, pepper, and 1 tbsp curry powder. Toss and set aside.
3 cups butternut squash, peeled, seeds scooped out, and cut into 1/2” cubes. Kabocha squash is fine as well.
2 cups of spinach, chopped
1 medium onion, diced
2 garlic cloves, minced
2 tbsp. red curry paste (I like Thai kitchen)
1 tbsp. grated ginger or more to taste
1 can coconut milk
1 can pureed pumpkin
1 cup chicken stock
2 tsp. fish sauce
2 tbsp. lime juice
1 cup of pepita seeds for garnish (optional)
Instructions:
1. Add the coconut oil to a medium sauce pan and turn stove on medium high heat. Add onions and garlic and cook until onions have softened and the garlic has become fragrant, about 3-5 minutes.
2. Add the chicken and cook until the chicken is browned on both sides.
3. Add the squash and stir until blended.
4. Add the curry paste, ginger, pumpkin puree, fish sauce, and lime juice. Slowly whisk in the coconut milk and then the chicken stock. Add the spinach last.
5. Bring to a boil, then reduce the heat to low and simmer 20-30 minutes, or until the squash is soft when you poke it with a fork. Stir occasionally and let the sauce thicken slightly.
6. Serve over 1 cup of cauliflower rice and garnish with pepitas if desired.
Nutrition:
This recipe is logged in My Fitness Pal as MelFit Pumpkin Curry without the pepitas (optional)
Calories: 342
Carbs: 12.6 g
Fat: 22.1 g
Protein: 19.8 g
Back 2 School 4 Kids and Adults Part 2:
Written by: Coach Mel
For Parents:
Prepare the Night Before: Mornings can be hectic, so prepare as much the night before. Pack lunches lay out clothes, and make sure all schoolwork and necessary items are in backpacks.
Set an Early Wake-Up Time: Adjust your child's sleep schedule a week before school starts to ensure they're used to waking up early.
Healthy Breakfast: Provide a nutritious breakfast with protein, complex carbs, and fruits to fuel your child's day.
Create a Routine: Establish a consistent morning routine with specific tasks, such as brushing teeth, getting dressed, and packing bags.
Stay Calm: Maintain a calm and positive atmosphere. Stress can be contagious, so if you stay composed, your child is more likely to feel at ease.
Encourage Independence: Teach your child to do tasks independently, like dressing themselves, so that they can take responsibility for their routine.
Leave Extra Time: Take extra time for unexpected delays, like spilled cereal or lost items.
Use Positive Reinforcement: Praise your child for following the morning routine or completing tasks on time. Positive reinforcement can motivate them.
Communication: Keep communication open. Ask your child about their expectations for the day and address any concerns.
For Kids:
Set a Bedtime: Go to bed early to ensure you get enough sleep. Well-rested kids are more focused and energetic during the day.
Pick Out Clothes: Choose your outfit the night before to avoid morning wardrobe indecision.
Pack Your Bag: Ensure your backpack has all your school supplies, completed homework, and any required documents.
Alarm Clock: Use an alarm clock to wake up on time. You can even choose a fun alarm sound.
Morning Hygiene: Brush your teeth, wash your face, and comb your hair as part of your morning routine.
Eat a Healthy Breakfast: Enjoy a balanced breakfast to kickstart your day and keep you full until lunch.
Stay Organized: Keep your belongings, like shoes and jackets in one place so you're not searching for them in the morning.
Stay Calm: If things get a bit chaotic, take a deep breath and stay calm. Remember, it's just a moment, and you can handle it.
Help Each Other: If you have siblings, help each other with tasks to speed up the morning routine.
Express Yourself: Talk to your parents about any worries or excitement you have about the day ahead. They're there to support you.
Remember, consistency is critical when establishing a successful morning routine. Over time, these habits will become second nature, making the back-to-school transition smoother for everyone.
Eating Breakfast:
Back 2 School 4 Kids and Adults Part 3:
Written by: Coach Mel
Energy Source: Breakfast provides the necessary fuel to kickstart the day. It replenishes glycogen levels that are depleted during sleep, giving the body the energy it needs for physical and mental activities.
Improved Concentration: A balanced breakfast can enhance cognitive function and concentration, making it easier to focus on tasks at school or work.
Nutrient Intake: Breakfast can be an opportunity to consume essential nutrients like vitamins, minerals, fiber, and protein that contribute to overall health and well-being.
Healthy Weight Management: Eating a nutritious breakfast can help regulate appetite and prevent overeating later in the day. It can also support a healthy metabolism.
Blood Sugar Control: Breakfast can help stabilize blood sugar levels, preventing drastic spikes and crashes affecting mood and energy levels.
Getting Exercise:
Physical Health: Regular exercise promotes cardiovascular health, strengthens muscles and bones, and maintains a healthy weight. It also reduces the risk of chronic diseases like diabetes, heart disease, and obesity.
Mental Health: Exercise is linked to improved mental well-being. It releases endorphins, which are natural mood lifters and can help reduce feelings of stress, anxiety, and depression.
Cognitive Benefits: Physical activity has been shown to enhance cognitive function, including better memory, attention, and problem-solving skills. It supports brain health throughout life.
Social Interaction: Participating in group activities or sports can enhance social skills, teamwork, and cooperation, promoting a sense of belonging.
Quality Sleep: Regular physical activity can lead to better sleep quality, helping both kids and adults to fall asleep faster and enjoy deeper sleep cycles.
Longevity: Engaging in regular exercise is associated with a longer and healthier life. It can help delay the aging process and improve overall quality of life.
Body Image and Confidence: Regular physical activity can improve body image, self-esteem, and confidence by promoting a positive relationship with one's body.
Healthy Habits: Instilling the habit of regular exercise in childhood sets a foundation for a more active and healthier lifestyle in adulthood.
In both cases, the habits formed during childhood tend to carry over into adulthood. Therefore, promoting healthy eating habits and regular physical activity early in life can have long-lasting positive effects on overall health and wellbeing.
MelFit Move Bars
Makes 24 bars
Serving size: 1 bar
Ingredients:
2 cups gluten free oats
1 cup mixed nut butter or almond butter
1 cup walnuts
1 cup pitted dates smashed down
1 cup pumpkin seeds
1/2 cup honey
1/8 tsp Himalayan sea salt
1 tsp vanilla
1 cup unsweetened coconut flakes
2 servings vegan vanilla protein powder
1/3 cup bake believe or Lily’s sugar free chocolate chips (1/2 dark/1/2 white)
1/8 tsp cinnamon
Food processor:
Blend oats and transfer to bowl. Blend walnuts and transfer to bowl. Blend dates and then add the oats and walnuts back to food processor. After everything is well blended transfer to your bowl.
Stir in all ingredients except chocolate chips.
Put on gloves if you prefer and blend in the chips. Press mixture into silicone bar molds. Refrigerate for 24 hours. Store in the freezer to avoid overeating.
Nutrition:
This recipe is logged in My Fitness Pal as MelFit Move Bars
Calories: 263
Fat: 12.8 g
Carbs: 36.5 g
Protein 7 g
“WHAT IF YOU GAVE YOURSELF A YEAR?”
Success Story
I am feeling so much better and glad I have changed my eating habits and lazy habit!!
Down 48 pounds!
1st phase 12 week completed with MelFit coaching and I was thinking I would lose 15 pounds in 12 weeks…maybe 20. I LOST 24.4 LBS AND 61.81 INCHES! I am feeling so much better and glad that I have changed my eating habits and lazy habit!! I am so glad I can feel better in my skin/clothes. I am not where I want to be yet !!! But I am not where I was….. thank God. I appreciate you a ton!
Inspiring People
Bee-yond Bread: Our family’s journey of taking food back to the basics
It all started with…..
Written by Kristi Hanson
The Sourdough: I would love to say I started baking sourdough bread because of the health benefits for my family (as there are plenty!), but that is not the case. The truth is that a friend/colleague of mine brought an asiago/parmesan sourdough loaf to work for a potluck. After one bite of the warm deliciousness, I was immediately obsessed with making this a staple in our home. For the next month, I would read all I could about making my sourdough starter and impatiently wait for it to be "active" enough to bake my bread.
• What is a sourdough starter? Simply put, it's flour and water! The two ingredients ferment, encouraging the growth of natural yeasts and bacteria from the environment and the flour. At certain stages of "feeding" the starter, it becomes active and then acts as a leavener, which causes the bread to rise.
• Fun fact: sourdough starters can be passed down through generations. Some bakers have starters that are centuries old!
The most critical aspect of sourdough baking is naming your starter, of course! Inspired by those who have named their sourdough starters before me, "Bready White" and "Doughlores," to name just a couple, our starter "Doughlene" was born. After many unsuccessful attempts, Doughlene came through for the first of many crunchy crust, soft interior loaves. I...WAS...HOOKED! Since then, I have made sandwich bread, tortillas, English muffins, bagels, rolls, crackers, hamburger buns, pizza dough, and countless sourdough loaf inclusions (my husband's favorite is bacon/jalapeno/ cheddar to take hunting).
• Fun fact: The lactic acid produced during fermentation is a natural preservative, giving sourdough a longer shelf life than other breads without artificial additives.
• Fun fact: Sourdough bread typically has a lower glycemic index than other breads, which means it causes a slower, more gradual rise in blood sugar levels.
Being my first foray into making a vested effort to not rely on packaged and processed food, I experimented with several different iterations of bread loaves that I could feel happy about feeding my kids, and my kids would be glad to eat. While the girls weren't necessarily overly excited about what ingredients go in their bread, I suddenly greatly appreciated what I was feeding them was
better (while maintaining their desire to eat it) than any bread products they had eaten in their lives. Interesting…I can feed my kids food they like while not compromising on the foods I want (or didn't want) them to eat. I was thinking of what else is feasible in our lives (as two parents with full-time jobs) to take on in the world of healthy living. One day at breakfast, we thought, "What would go great next to these sourdough English muffins? Farm fresh eggs!
The Chickens: I'm a sucker for a good, healthy egg. The brighter the yolk, the better. I am fortunate to be married to the kindest, sweetest, most patient man who has encouraged and supported this journey of more straightforward, traditional ways of living. He is also very talented and built the Taj Mahal of chicken coops for our nine chickens. They get fed organic feed, fruit/vegetable scraps, and (their favorite) dried worms! We love our little dinosaurs, and watching them free-range and scratch for bugs in the yard is surprisingly entertaining. We are leaning on the knowledge of friends who have had chickens for quite a while. We decided to get nine chicks, assuming several wouldn't survive the first few months as they're naturally vulnerable when firstborn. With some good fortune, all nine not only survived the first couple of months, but here we are 18 months later, and we've only lost one. The unexpected consequence of having more chickens than we needed is a surplus of eggs, which has led to our girls' first entrepreneurial effort of selling eggs to neighbors. It's become their job to get eggs from the coop, and when someone wants to buy them, they'll deliver them or meet the buyer by the coop, let the buyer know they need to wash them, and collect the money. Our birds across the street are now inadvertently teaching our kids how to work for money, and when you earn your own money, you have the freedom to save and spend it on things you wouldn't be able to get otherwise.
• Fun fact: Chicken eggs have a natural protective layer around them, and if unwashed, they can stay fresh for weeks at room temperature or months in the refrigerator.
The next phase was apparent: we had better start a garden!
The Garden: As simple as it sounds, I never grew up wanting to have a garden. In fact, I have always had quite the brown thumb and have struggled to keep house plants alive. We now have raspberries, strawberries, blueberries, grapes, sweet corn, zucchini, peas, a variety of peppers, basil, tomatoes, carrots, onions, and potatoes in the garden. I love that our daughters help plant these seeds/starters in the Spring and eat fresh produce straight from the ground in the summer. They beg me to help water the garden and love picking spicy peppers for their dad's lunch (usually an egg scramble with various veggies). We should have pears, apples, and plums from our fruit trees in another year or two. Our girls love my zucchini bread, and their dad makes mouth-watering zucchini chips and fries. In today's world, finding food that is truly healthy and that our girls will happily eat is incredibly difficult. The peace of mind from consuming the food we grow and bake is priceless. When our daughters ask to pick carrots from the garden to put in their lunchbox for school, it feels like a huge parenting win.
Two items I bake the most throughout the year are zucchini bread and sourdough sandwich bread. Next time you are at the store, consider looking at the list of ingredients in one of the "healthy" loaves of bread. I was shocked to see such a big list! One of the first ingredients in the popular "healthy" loaves is organic cane sugar. Sure, it's organic, but why not find an opportunity to NOT give my kids sugar in something, as it feels like just about everything in the supermarket has it in some capacity? The sandwich bread recipe I found that I have come to love has six simple ingredients:
• Filtered water
• Organic, unbleached flour
• Organic milk
• Real salt
• Olive oil
• Raw honey
This takes us to the unexpected next phase of the journey…
The Bees: Honey is expensive! So, instead of paying $70 for a jug of honey at the store for my baking needs, I should spend thousands on beekeeping equipment to harvest my own. Again, my husband is a very patient and supportive man. I went to a local bee farm and said, "I want to keep bees, and I know absolutely nothing about them." I took a college course in beekeeping 101 and can proudly say I am now a certified beekeeper! So, I obviously know everything there is to know about bees, right? WRONG. There's one thing I have heard about keeping bees: the first three years, you know you don't know anything (this is absolutely true for me right now). Then you think you know everything about bees in year four. Slowly, you realize that you don't know what you have been doing for the duration of your time as a beekeeper. It's challenging, but it has also been incredibly rewarding (and I haven't even harvested any honey yet). Honey Bees are fascinating, and here are some of the coolest facts I have learned so far:
• Honey Bee Facts:
• There is one queen bee in each hive (we personally have two hives with Queen Elizabeth and Queen Bey, as in Beyonce) aptly named by our daughters.
• All the worker bees are female, and there are male bees called "drones." Other than mating with a queen, drones are pretty useless. They do not have a "job" in the hive like the worker bees and typically beg for honey.
• Honey bees do have stingers, but they can only sting once. The stinger is attached to their abdomen, and they die when the stinger comes out.
• If the worker bees believe the queen is not doing her job well, if there is sickness in the hive, or if they feel like running out of room, the workers will communicate that it's time for half of them to leave with the queen. Commonly referred to as a "swarm." The queen and half of the hive will gorge on honey and then leave the hive looking for another home. The other half of the bees will stay and tend to the brood/baby bees. They will make a new queen for the hive out of eggs laid. The first queen to hatch will trumpet to the others, and as they trumpet back, she locates the cells of the unhatched queens and uses her stinger to kill each one so that she is the only queen in the hive.
• Have you seen someone catch a swarm? Many beekeepers scoop the bees up and place them in a temporary hive, sometimes without protective gear! This is because the bees are typically docile and happy, and they gorge on honey before departing the hive.
• The waggle dance: Bees dance to communicate with others when they find suitable areas to forage for nectar and pollen—it's so cute!
• A hive's first and bottom two boxes (called "deeps") contain honey for the bees to survive winter. Any boxes above the deeps (called "supers") can be harvested for humans!
While I have yet to harvest honey from our hives, we tasted samples straight off the comb and were amazed at their deliciousness.
My favorite recipe is breakfast sandwiches, which I make with my homemade sourdough English muffins, farm-fresh chicken eggs, organic cheese, and husband-hunted antelope or elk breakfast sausage (insert chef's kiss here!).
While typing this article, it's funny to think about how this exciting journey came about accidentally from one colleague bringing in one loaf of bread to share with our team, which I thought was delicious. None of this was necessarily a plan of mine to do. Still, it is pretty wild how quickly making food that I thought was delicious became a hobby of eating and living a healthier life for both myself and my family, with benefits exceeding even that. We've met so many of our neighbors (including Coach Mel), starting with the construction of the garden, thinking it was so cool. My husband spent so much time building a lovely garden and chicken coop. My girls now have their own businesses and are saving their own money. We encourage them to be slightly more outgoing and talk to strangers (strangers under their parent's supervision, mind you!). They are learning valuable lessons that will help them financially and professionally. They've even parlayed egg selling into watching the neighbor's dog occasionally…their entrepreneurial spirit grows. My husband, an entrepreneur himself, has given out bread and eggs as client gifts that, granted, are a bit unique of a gift, but one that people have loved and has been a benefit to his professional career. Neighbors have reached out or stopped by when I'm with our little mini-homestead, talking about their experiences with beekeeping, gardening, and baking, asking questions, and offering advice to me. And, of course, most importantly, my kids are eating things that look abnormal because they are normal, not the stuff we all buy in grocery stores. They're eating strawberries about the width of a nickel and red throughout, not oversized and white on the inside like the store-bought ones. The egg yokes they eat are bright and vibrant yellow, not a dull yellow hue from a chicken laying eggs in an environment unnatural to how they've lived since they've existed. Berries are sweet and colorful right off the plant. Vegetables are supposed to look imperfect, and when grown and picked fresh with no chemicals or pesticides, there's a distinct difference in taste. From a food perspective, we're far from being wholly self-sustained, but every meal we eat that doesn't contain added sugars/preservatives/chemicals feels like an absolute win for my family.
Now, if only I had a dairy cow to make cheese for those breakfast sandwiches……
4 DAY GREEN JUICE CLEANSE
DETOXIFY ELIMINATE EXTRA WATER WEIGHT AND BLOATING AID IN WEIGHT LOSS
The Importance of Gut Health: Your Body’s Hidden Powerhouse
Written by Coach Mel
Gut health has become a hot topic in the health and wellness world, and for good reason. Often called the “second brain,” the gut plays a crucial role in our overall health, influencing everything from digestion to immune function and even mental wellbeing.
What Is Gut Health?
Gut health refers to the balance of microorganisms living in your digestive tract. These tiny organisms, collectively known as the gut microbiome, include bacteria, viruses, fungi, and other microbes. While the idea of bacteria in your body might sound alarming, many of these microbes are beneficial and essential for good health.
Why Is Gut Health Important?
1. Digestive Health: A healthy gut helps your body break down food, absorb nutrients, and eliminate waste. Imbalances in gut bacteria can lead to issues like bloating, constipation, diarrhea, and even more serious conditions like Irritable Bowel Syndrome (IBS).
2. Immune Function: About 70% of the immune system resides in the gut. A healthy gut microbiome helps to protect against infections and supports the immune system's ability to fight off illness.
3. Mental Health: The gut and brain are connected through the gut-brain axis, a communication system that links the emotional and cognitive centers of the brain with intestinal functions. An unhealthy gut can contribute to issues like anxiety, depression, and mood swings, highlighting the importance of maintaining gut health for mental well-being.
4. Chronic Disease Prevention: Research shows that an unhealthy gut may contribute to the development of chronic diseases such as obesity, type 2 diabetes, and even heart disease. Maintaining a healthy gut can help reduce the risk of these conditions.
How to Support Gut Health
• Eat a Balanced Diet: Focus on consuming a variety of fiber-rich fruits, vegetables, and fermented foods like yogurt, kefir, and sauerkraut. These foods help nourish the beneficial bacteria in your gut.
• Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the mucosal lining of the intestines, which supports a healthy gut.
• Exercise Regularly: Physical activity can promote the growth of healthy bacteria in the gut, contributing to overall well-being.
• Manage Stress: Chronic stress can negatively impact gut health. Practices like mindfulness, meditation, and yoga can help reduce stress and support gut function.
• Consider Probiotics: Probiotics are supplements that contain live beneficial bacteria. They can help restore balance to the gut microbiome, especially after antibiotic use.
Conclusion
Your gut health is a cornerstone of your overall well-being. By paying attention to what you eat, how you manage stress, and your lifestyle habits, you can support a healthy gut and, in turn, enjoy better digestion, a stronger immune system, and even a more balanced mood. Prioritizing your gut health is not just a trend—it’s a vital step toward living a healthier, happier life.
MelFit has created 14 nutritional and gut flush programs. Please read my story on my gut health and how I fixed it once and for all at melfitcoaching.com (see plans or scan QR code on the cover).
How was MelFit Gut Flush born?
MelFit Gut Flush was born due to my own issues……your welcome! When I was 27 I opened up my first business, a drive-thru coffee stand. I went from managing restaurants and working late hours, to getting up at 4:30 in the morning. We didn’t have a bathroom inside my coffee stand so I had to run out to the Port-O-Potty when time permitted. When I first opened my business I was blessed with immediate success. This was great, but when would I get to go to the bathroom? My body would hold it and when I got home I never eliminated like I should have. I couldn’t seem to break the circadian rhythm that my body was used to. I couldn’t go that early in the morning and I certainly wasn’t running to the potty while I had 3 cars on each side working alone. This created my worst nightmare. I was getting more and more backed up and feeling lethargic. I know the processed foods I was eating and the major caffeine I was drinking weren’t helping either. My belly was distended and I was gaining weight quickly. I sought out help from a Naturopathic Dr. who performed colonics on me. It was very expensive and very humiliating to have to do this. I would have to go 3 days a week for several weeks just to get my system going again. I was tired of paying this money and I didn’t have the time to keep doing this. I was going to figure this out once and for all. I started researching and found these amazing products which you are about to get access to. I just about kick myself every time I think of how much money I have spent to get my gut right on colonics, supplements, and cleanses that didn’t work or that gave short-term results. I am honored to have created the MelFit Gut Flush to continue to help more clients with this ongoing issue. This is a plan that will give you the knowledge that you need to balance your gut flora forever.
