The WEL Edited Life

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As an Integrative Health Coach trained through the Institute for Integrative Nutrition and a lifelong wellness enthusiast, I bring together habit science, supportive accountability, and practical tools to help you feel more balanced and well. -Caitlin W

Hi from Caitlin’s Creative Kitchen! I’ve decided to post my recipes and a few thoughts on Substack. I’ll let you know wh...
09/04/2026

Hi from Caitlin’s Creative Kitchen!

I’ve decided to post my recipes and a few thoughts on Substack. I’ll let you know when I do.

You can find the link in my bio.

This high fiber, granola bar replacement, was fun to create. It was satisfying and kept me full. Next time I might add chocolate chips to make them a bit sweeter. 🥥🍫

03/04/2026

A friend sent me a recipe - thank you - and by some miracle I had all the ingredients! As usual, I didn’t really follow the recipe but added a little of this and that, subbed a couple things and it turned out great.

Crispy Rice (or sub quinoa)
Drizzle with sesame oil, tamari and toss with sesame seeds. Spread on cookie sheet. Roast 400° for about 10 minutes.

Roasted Asparagus
Toss with sesame oil, spicy salt and seasonings of choice or keep it simple with just this. Roast at 400° for about 7 minutes.

Airfryer Tofu (or sub chicken)
Toss with sesame oil, tamari, seasonings of choice (I added garlic).

Dressing: see my stories for tahini dressing recipe or use a store bought (no seed oil!) one.

Cook edemame per package directions.

After roasting, chop asparagus into bite size pieces.
Toss together asparagus, crispy rice, edemame, avocado, green onions, cashews and dressing. Top with tofu and hot sauce.

I would definitely make this again! 😋

One day or day 1? Maybe you’ve had a goal and always thought that someday you would achieve it, but time goes by and you...
01/04/2026

One day or day 1?

Maybe you’ve had a goal and always thought that someday you would achieve it, but time goes by and you’re still in the same place getting the same results you’ve always gotten.

What needs to change?

Set a SMART GOAL to make your goals achievable.

Want some support along the way? Let’s chat! My DM’s are always open.

❤️

HABIT STACKING / are the results you are expecting aligned with the habits you are following daily? Tip: Make sure whate...
25/03/2026

HABIT STACKING / are the results you are expecting aligned with the habits you are following daily?

Tip: Make sure whatever is hard for you is something you put on your schedule.

💪🏻 Exercise doesn’t just happen to fit in.

🥗 A healthy meal doesn’t just appear.

💦 Hydration happens when you make it happen.

🛌 Rest/downtime shouldn’t only happen during your slow weeks.

🗓️ Make an appointment with yourself and keep it.

💫 That’s how intentions turn into results.

Meal Prep Monday / here’s what I have planned*:Protein + Veggie Lasagna High Protein Cottage Cheese Quiche (if I can fin...
23/03/2026

Meal Prep Monday / here’s what I have planned*:

Protein + Veggie Lasagna

High Protein Cottage Cheese Quiche (if I can find in stock)

Ground Chicken (always ) + Zucchini patties

Salmon + Veggie + Rice Bowls

The goal is to make a little extra to allow for dinner plus some lunches.

What are you making this week?

*I like to have some ideas for meals though I may deviate from the plan based on schedule changes and what sounds good. A grilled chicken caesar salad is always a good fallback.

It’s hard to chase your dreams when you don’t have the energy.Here are some habits to help increase energy that we discu...
19/03/2026

It’s hard to chase your dreams when you don’t have the energy.

Here are some habits to help increase energy that we discussed at a recent coaching session.

Hydrate first
Front load your nutrition
Prioritized protein
Focus on fiber and variety
Include healthy fats
Build meals, not snacks
💫 Let go of all or nothing thinking

What’s one small shift you will experiment with?

17/03/2026

⚖️ Feeling like the scale won’t budge? Could be your sleep.

Sleep is often treated as a simple lifestyle choice, but in reality it is one of the most powerful regulators of appetite and metabolic health.

Even short periods of sleep deprivation can dramatically alter the body’s appetite signals, making you crave things like sweets and unhealthy carbs.

Optimizing sleep—especially protecting early-night deep sleep and minimizing artificial light at night—may be one of the most effective interventions for regulating appetite and improving metabolic health.

💤 Start prepping now for a good sleep tonight!

☀️ Start with sunlight exposure as close to wake time as possible.
🥗 Eat balanced meals throughout the day, ending at least two hours before bedtime.
💦 Limit liquids after dinner to help prevent waking to use the bathroom.
🛀 Have a bedtime routine to help calm the body + mind
📱 Limit exposure to devices close to bedtime.
🥶 Keep your bedroom cool + dark

Meal Plan Monday / not sure it’s a things but hey, it could be! Here are a couple things on the list for this week. Pist...
16/03/2026

Meal Plan Monday / not sure it’s a things but hey, it could be! Here are a couple things on the list for this week.

Pistachio Parmesan crusted chicken + shaved asparagus arugula salad

chicken and black bean enchiladas + side of raw veggies or salad

Roasted broccoli, kale salad with the most delicious bean, Parmesan, dill, cashew topping

Salmon, broccoli, roasted sweet potatoes

fresh pea soup is a solid option too

I like a rough idea of what I’m making, but I also like to leave some space or last minute eating out or changing my mind depending on what I feel like eating.

Follow my stories for more info + inspo.

Happy Sunday Friends! I created this account with you in mind! My goal is to provide content that makes meal planning a ...
15/03/2026

Happy Sunday Friends!

I created this account with you in mind! My goal is to provide content that makes meal planning a little easier, gives you a gentle reminder to move your body (or choose rest) and reminders that you are worth the effort in doing both. I share content that educates. I share what works for me. I hope to empower you to choose what’s best for you.

As a Health Coach I will be your accountability partner so you can achieve your goals. We’ll discover what’s been holding you back and create a plan. We’ll celebrate your achievements whether big or small. Appointments are virtual so I can connect with you pretty much anywhere.

If you’re here, thank you!

You’re worth all the things! Save this reminder for those days you wonder - why do I do all the things, why do I take th...
10/03/2026

You’re worth all the things!

Save this reminder for those days you wonder - why do I do all the things, why do I take the time to make a gratitude list, plan meals, food prep, take movement breaks from work, get outside, schedule the workout, have a consistent bedtime routine, and go to sleep at a consistent time?

My why: I know I feel better, these habits support my long-term health goals and I take care of myself so I can then give back to others.

Need help with creating your why or with consistency? DM me to schedule a free call to learn more about what hiring a coach can do for you.

05/03/2026

BREAKFAST / Keeping it simple on a busy morning while still getting the macros I need to fuel me for teaching

🐮 plain yogurt

🫐 Homemade raspberry “jam”

🥝 Kiwi, raspberries….ad what you like!

🥣 Sprinkle granola

🍪 Drizzle OMG Cookie Butter as an extra treat 😋

Getting the recommended daily amount of fiber can seem daunting, but with a couple simple swaps and additions, you can s...
25/02/2026

Getting the recommended daily amount of fiber can seem daunting, but with a couple simple swaps and additions, you can see here it’s not really that hard.

Add chia seeds (10g) or seeds (15g) raspberries(8g) to a smoothie, yogurt or oatmeal
Add pepitas (5g) and 1/2 avocado (4g) to your salad, bowl or snack
Swap apple (4-5g) for pear - Asian pears (5+g) are a fun variety I’m loving rn
1 cup broccoli 5g

🍽️ Fiber keeps you full, helps to balance blood sure and keeps things moving

🥬 Be sure to go slow as you add fiber to your diet.

💦 And be sure you’re well hydrated as well.

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