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Well with Michele

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Well with Michele

This is the place to be if you want to learn how to make simple changes to your health habits that will ultimately change your life!

Board-certified health coach helping empty nesters and busy 40-something parents to feel vibrant as they age, release excess weight and keep up with their busy lives with food and lifestyle habits dictated by their unique genetic blueprint Don’t we all want to feel more energy, maintain a healthy weight, have glowing skin, and stay strong and healthy?

10/02/2025

Before you know it, the holidays will be here! October is a great time to reset your mealtime routine before the holiday rush

🥗 These 5 simple habits make meal planning less stressful and help you stay on track when life gets busy this season.

Swipe for details:

🗓 Start with One Planning Day
🍽 Rotate Your Go-To Meals
🛒 Make a Quick Grocery List
🥕 Prep One Thing in Advance
🌮 Add a Weekly Theme

💡 Small habits early in the season = less overwhelm later.

Do you need help planning healthy meals? Let's chat about how I can help make your meal planning simple! DM for details

09/29/2025

Tired of the same old salad?

This Chicken & Quinoa Protein Bowl is everything your fall lunch game needs. It's warm, hearty, packed with protein, and dressed with a lemony tahini sauce that pulls it all together.

🔥 Why you’ll love it:

🍗 Chicken: Lean protein that keeps you feeling satisfied
🍠 Butternut squash: Creamy with a bit of sweetness
🌾 Quinoa: Full of fiber to keep you fuller longer
🎃 Pumpkin seeds: Adds a crunchy, nutty component to your salad.
🍋 Tahini dressing: Smooth, citrusy, and adds the perfect creaminess.

🛒 Ingredients (serves 4)
✔️ 2 cups cooked quinoa [can be pre-cooked, frozen]
✔️ 4 cups cooked chicken breast (diced or shredded)
✔️ 2 cups cubed butternut squash
✔️ 1/2 cup red onion, sliced
✔️ 8 cups arugula
✔️ 1 cup red grapes, halved
✔️ 3 Tbsp pumpkin seeds

🥣 Dressing:
✔️ 1/4 cup tahini
✔️ Juice of 1 lemon
✔️ 1 Tbsp olive oil
✔️ 1 Tbsp maple syrup
✔️ 1 garlic clove, minced
✔️ 1.5 cups water (to thin)
✔️ Salt & black pepper to taste

👩‍🍳 Quick Directions
➡️ Roast butternut squash at 400°F until tender
➡️ Prep all other ingredients
➡️ Whisk dressing until smooth
➡️ Toss everything in a bowl, drizzle, and serve!

✅ Pro tip: Add dressing just before serving to keep the arugula fresh and crisp.

📽 Watch the step-by-step in the next slide, then tap save to make it later.

Want another recipe? Comment "FALL" and I’ll DM you another cozy fall bowl recipe!

09/27/2025

🎃 Think pumpkin is just for pies and lattes?

Think again!

Swipe through this post to see how amazing this fruit is (yes, it’s actually a fruit), but first save this post because below I’m sharing a delicious dip that blends fall flavors with gut-friendly fiber and it’s only 50 calories per cup!

✨ Whip up this Pumpkin Pie Bean Dip, it’s creamy, savory, and perfect for dipping veggies, crackers, or pita.

🥣 Pumpkin Pie Bean Dip

½ lemon, juiced and zested
2 Tbsp tahini
1 clove garlic, crushed
1½ cups white beans (drained + rinsed)
2 Tbsp olive oil
1½ cups pumpkin purée
¼ tsp cayenne pepper
½ tsp salt
1 tsp chopped fresh sage
2 Tbsp pumpkin seeds

Directions:
1. Add everything except the pumpkin seeds to a food processor and blend until smooth (add water to thin, if needed).
2. Let sit 15 minutes for the flavors to develop.
3. Top with pumpkin seeds and serve with fresh veggies or whole grain crackers!

🧡 Save this recipe for later or tag a friend who’s obsessed with all things pumpkin!

09/26/2025

🎃 Think pumpkin is just for pies and lattes?

Think again!

Swipe through this post to see how amazing this fruit is (yes, it's actually a fruit), but first save this post because below I'm sharing a delicious dip that blends fall flavors with gut-friendly fiber and it's only 50 calories per cup!

✨ Whip up this Pumpkin Pie Bean Dip, it’s creamy, savory, and perfect for dipping veggies, crackers, or pita.

🥣 Pumpkin Pie Bean Dip

½ lemon, juiced and zested
2 Tbsp tahini
1 clove garlic, crushed
1½ cups white beans (drained + rinsed)
2 Tbsp olive oil
1½ cups pumpkin purée
¼ tsp cayenne pepper
½ tsp salt
1 tsp chopped fresh sage
2 Tbsp pumpkin seeds

Directions:
1. Add everything except the pumpkin seeds to a food processor and blend until smooth (add water to thin, if needed).
2. Let sit 15 minutes for the flavors to develop.
3. Top with pumpkin seeds and serve with fresh veggies or whole grain crackers!

🧡 Save this recipe for later or tag a friend who’s obsessed with all things pumpkin!

09/17/2025

If you’re struggling with energy dips, cravings, or mood swings...your blood sugar might be out of balance.

Blood sugar isn’t just about sweets. It’s affected by what you eat, how much, when you eat, stress levels, and even how well you sleep.

🍽️ Skipping meals?
🍬 Eating carbs alone?
😴 Not sleeping well?
These can all cause your blood sugar to swing up and down, and your energy with it.

Did you know? Eating carbs with protein or fat (like apple + peanut butter) helps slow digestion and supports steadier blood sugar.

📌 Small things you can start doing today:

✅ Pair carbs with protein or fat
✅ Eat every 3–4 hours
✅ Add a short walk after meals
✅ Get 7–9 hours of sleep
✅ Take breaks to lower stress

Swipe through for simple ways to support steady blood sugar all day.

Comment “STEADY” and I’ll send you a simple snack pairing guide!

09/10/2025

If you're struggling with energy dips, cravings, or mood swings...your blood sugar might be out of balance.

Blood sugar isn’t just about sweets. It’s affected by what you eat, how much, when you eat, stress levels, and even how well you sleep.

🍽️ Skipping meals?
🍬 Eating carbs alone?
😴 Not sleeping well?
These can all cause your blood sugar to swing up and down, and your energy with it.

Did you know? Eating carbs with protein or fat (like apple + peanut butter) helps slow digestion and supports steadier blood sugar.

📌 Small things you can start doing today:

✅ Pair carbs with protein or fat
✅ Eat every 3–4 hours
✅ Add a short walk after meals
✅ Get 7–9 hours of sleep
✅ Take breaks to lower stress

Swipe through for simple ways to support steady blood sugar all day.

Comment “STEADY” and I’ll send you a simple snack pairing guide!

09/08/2025

They may be the centerpiece on a charcuterie board, but figs are way more than just a pretty decoration

These ancient treats are actually inverted flowers, and they've got some sweet health benefits! 💪

🧻 With plenty of gut-healthy fiber, plus bone-building minerals like calcium and magnesium, figs are a sweet treat that does your body good.

🍬 Craving dessert or something sweet? Try my 3-ingredient fig & ricotta toast. It may taste like a guilty pleasure, but it's so good for you!

🥣 Recipe:

✔️ 1–2 slices whole grain or sourdough bread
✔️ ¼ cup part-skim ricotta or Greek yogurt
✔️ 2–3 fresh figs, sliced (or rehydrated dried figs)
✔️ Optional: drizzle of honey + crushed pistachios

Directions:

➡️ Toast the bread, spread on the ricotta, top with figs, and finish with a drizzle of honey and nuts. Simple, sweet, and packed with nutrition.

👉 Let me show you how healthy can be delicious! Comment FIG and I'll send you more fig recipes

09/01/2025

Finish out the summer with this special Berry Yogurt Bark- this can go from your weekend barbecue to a year-round after school snack or dessert for the family,

Berry Yogurt Bark
Serves 6
6 strawberries, hulled and sliced
1 cup raspberries, halved
1/4 cup pecans, raw, crushed
1/2 cup blueberries
2 cups Greek yogurt, full-fat
1 Tbs maple syrup
salt, to taste

✔️Line a shallow baking pan with parchment paper.
✔️ Slice strawberries, halve raspberries and crush pecans.
✔️ Whisk together yogurt, maple syrup, and a pinch of salt.
✔️ Spread the yogurt over the parchment paper in the baking pan.
✔️ Cover with berries and sprinkle with crushed pecans.
✔️ Place in the freezer for at least 3-4 hours to firm.
✔️ Remove from the freezer and break into pieces using a chef's knife.

🍓Rich in Antioxidants
Berries are incredibly high in antioxidants. Antioxidants help protect your cells from damage caused by free radicals, which can lead to an increased risk of disease. Eating berries can also help protect against inflammation.

🍓Nutrient-dense
Berries are packed with nutrients like Vitamin C, potassium, and fiber. Vitamin C helps keep your skin looking young and healthy while potassium is important for regulating blood pressure levels. Fiber helps promote digestion and improves cholesterol levels.

🍓Brain Function
Berries are rich in flavonoids, which are important for maintaining cognitive function and preventing age-related cognitive decline.

Avoiding dairy? No problem - just replace the dairy yogurt with coconut yogurt.

👉 Swipe for the video and recipe!

08/07/2025

You probably have walked by these foods and never noticed them - but here are some reasons to consider adding them to your cart. 🛒

🫘 Lupini beans are packed with protein and make a great snack or salad topper.

🍒 Ground cherries offer a sweet and tart flavor that's perfect for desserts.

💚 Celery root adds a nutty flavor to soups and purees.

🌶️ Shish*to peppers are often used as a fun appetizer.

🍚 Teff is rich in iron and great for gluten-free dishes.

🧡 Gooseberries add a tangy flavor to desserts.

🥒 Kohlrabi's mild, sweet flavor works well raw or cooked.

🤍 Hearts of palm are great for salads, pasta, or stir-fries.

👇🏻 Comment UNIQUE and I'll send you a recipe to try!

08/01/2025

🌞✨ Are you ready to beat the heat with a delicious treat?

These Tropical Popsicles are the perfect refreshing treat for those scorching hot days. Made with juicy pineapple, tangy kiwi, sweet mango, and a bit of pure maple syrup, these popsicles are full of tropical flavors that will transport you straight to a sunny paradise. ☀️🏝️

Why you'll love these popsicles:

Pineapple 🍍: Packed with vitamin C and bromelain, pineapple helps support your immune system and aids digestion. Plus, its natural sweetness is irresistible!

Kiwi 🥝: This small fruit is a powerhouse of nutrients, including vitamin C, vitamin K, and fiber. Kiwis are known to support heart health and improve skin appearance.

Mango 🥭: Rich in vitamins A and C, mangoes contribute to healthy vision and a strong immune system. Their creamy texture and tropical taste make them a favorite in any summer treat.

Maple Syrup 🍁: A natural sweetener that adds a unique flavor, maple syrup is a healthier alternative to refined sugar, containing antioxidants and minerals like zinc and manganese (make sure to get the pure version in the glass bottle)

Gather these ingredients and let's get started!

🍍 2 cups pineapple, chopped
🥝 2 cups kiwi, sliced
🥭 2 cups mango, cubed
🥄 1/4 cup maple syrup

Feel free to experiment with your favorite fruits! Add a squeeze of lime or a handful of berries for an interesting twist. 🍓🍇

Feeling inspired to make simple, healthy diet changes that taste good? Let's make a plan that fits your lifestyle. Link to my website in bio.

Address

Las Vegas, NV
89138

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 12pm
	6pm - 7pm

Telephone

+17024829163

Website

http://www.livingwellwithmichele.com/

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