Well with Michele

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?

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

They may be the centerpiece on a charcuterie board, but figs are way more than just a pretty decoration These ancient tr...
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!

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

07/21/2025

Don't you wish you could have dessert for breakfast?

This Black Forest Chia Pudding comes close- it brings all the rich, chocolate-cherry vibes—with none of the guilt. Creamy, crunchy, and naturally sweetened, it's a nourishing treat you can make ahead for busy mornings. ✨

🖤 Why you'll love it:

🌱 Chia-power – Packed with fiber and healthy fats from chia seeds to keep you full and focused.
🍒 Cherry-charged – Cherries bring antioxidants and a naturally sweet, tart flavor.
🍫 Chocolate fix – Cacao + cacao nibs = rich flavor and crunch (and high in antioxidants!)
🥣 No-fuss prep – Just mix, chill, and layer. Simple!

Ingredients (serves 2):

🥄 ⅓ cup chia seeds
🍫 2 Tbsp cocoa powder
🥛 1¼ cups unsweetened almond milk
🍁 1 Tbsp maple syrup
🍒 ½ cup cherries, pitted
🥄 ½ cup plain Greek yogurt
🌰 1 Tbsp cacao nibs

Instructions:

1️⃣ In a bowl, whisk chia seeds, cocoa powder, almond milk, and maple syrup until smooth.
2️⃣ Divide into two jars or containers. Refrigerate overnight to thicken.
3️⃣ When ready to eat, top each with ¼ cup yogurt, ¼ cup cherries, and ½ Tbsp cacao nibs.

📌 Save this post and forward to a chocolate-lover who needs this chocolate delight in their life ⬇️

07/18/2025

Summer's flying by, but there's still time to savor it!
Every Friday, I'll be sharing simple, fresh, feel-good recipes to make your weekends extra delicious!

🍉 Sweet. Savory. So refreshing. Let's start with this
Greek-style watermelon Quinoa Salad - the ultimate summer bowl ☀️

It’s hydrating and packed with Mediterranean flavor - perfect for picnics, cookouts, or an easy weeknight meal that's light yet filling.

💣 The combo of juicy watermelon, salty olives, and creamy feta? So much flavor!

👩🏽‍🍳 Here’s what you’ll need for the salad:

1 cup cooked quinoa
3 cups watermelon, cubed
1 pint cherry tomatoes, halved
1 English cucumber, chopped
¼ cup parsley, chopped
¼ cup mint, chopped
1 red onion, thinly sliced
⅓ cup kalamata olives, pitted + chopped
⅓ cup feta cheese (omit for vegan!)

And for the simple vinaigrette:
¼ cup olive oil
3 Tbsp red wine vinegar
¼ tsp salt, to taste
Black pepper, to taste
📩 DM me watermelon or check out my website to grab the full recipe and summer meal inspo 🍴

Be sure to save this or follow for more summer fun eats! 😎

🥒 Ever tried making your own pickles? It’s way easier (and more delicious) than you think!Skip the store-bought jars. Th...
07/16/2025

🥒 Ever tried making your own pickles? It’s way easier (and more delicious) than you think!

Skip the store-bought jars. These quick pickles come together in minutes, no fancy equipment needed!

🥒 Customize with your favorite veggies and flavors (spicy jalapeño pickles, anyone?).

Perfect for sandwiches, salads, or snacking straight from the jar.

👇 Tap through to learn how, and try it out this week!

📸 Don’t forget to tag us in your pickle creations — we’d love to see what you made!

🍳 Frittatas are your answer to the “what’s for breakfast...or dinner?” dilemma!One pan, no fuss, and endless flavor comb...
07/11/2025

🍳 Frittatas are your answer to the “what’s for breakfast...or dinner?” dilemma!

One pan, no fuss, and endless flavor combos.

Whether you’re prepping ahead, feeding a crowd, or using up leftovers, this is your anytime, anywhere meal hero.

It’s the easiest thing to make with items you most likely already have on hand. It’s quick, it’s healthy and it’s delicious!

💥 Frittatas are also customizable, packed with protein and veggies, and totally satisfying - no toast required (unless you want it 😉)!

Here’s your easy build-your-own frittata guide:

✅ Step 1: Crack & Whisk the Eggs
✅ Step 2: Add Veggie Goodness
✅ Step 3: Toss in a Protein Boost
✅ Step 4: Sprinkle the Flavor Makers
✅ Step 5: Add Cheese (vegan if preferred)

💡 Need ideas? Try one of these flavor-packed combos:

🧀 Classic Veggie: Spinach + mushrooms + cheddar + chives
🐔 Hearty & Herby: Shredded chicken + roasted red pepper + mozzarella + Italian herbs
🌿 Garden Fresh: Zucchini + cherry tomatoes + goat cheese + basil

👩‍🍳 Pro Tip: Sauté veggies first so your frittata isn’t watery, and season every layer!

👉 Comment FRITTATA and I’ll DM you a quick-prep, delicious frittata recipe to get started!

🍳 Frittatas are your answer to the “what’s for breakfast...or dinner?” dilemma!One pan, no fuss, and endless flavor comb...
07/11/2025

🍳 Frittatas are your answer to the “what’s for breakfast...or dinner?” dilemma!

One pan, no fuss, and endless flavor combos.

Whether you’re prepping ahead, feeding a crowd, or using up leftovers, this is your anytime, anywhere meal hero.

It's the easiest thing to make with items you most likely already have on hand. It's quick, it's healthy and it's delicious!

💥 Frittatas are also customizable, packed with protein and veggies, and totally satisfying - no toast required (unless you want it 😉)!

Here’s your easy build-your-own frittata guide:

✅ Step 1: Crack & Whisk the Eggs
✅ Step 2: Add Veggie Goodness
✅ Step 3: Toss in a Protein Boost
✅ Step 4: Sprinkle the Flavor Makers
✅ Step 5: Add Cheese (vegan if preferred)

💡 Need ideas? Try one of these flavor-packed combos:

🧀 Classic Veggie: Spinach + mushrooms + cheddar + chives
🐔 Hearty & Herby: Shredded chicken + roasted red pepper + mozzarella + Italian herbs
🌿 Garden Fresh: Zucchini + cherry tomatoes + goat cheese + basil

👩‍🍳 Pro Tip: Sauté veggies first so your frittata isn’t watery, and season every layer!

👉 Comment FRITTATA and I’ll DM you a quick-prep, delicious frittata recipe to get started!

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89138

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Friday 9am - 5pm
Saturday 9am - 12pm
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