Keely Marie, Wellness Coach

05/06/2026

Time is one of the biggest barriers to fitness; if you’ve already got a lot on your plate, your priority probably isn’t an hour-long gym session.

The good news - Your workouts don’t need to be long to be effective.

Here's why 15-minute workouts can be sufficient in midlife – and the essential moves to target.

05/06/2026

05/06/2026

Avoidant/Restrictive Food Intake Disorder is an eating disorder where a person will limit the volume, type, and/or variety of foods they consume—often due to fear about food rather than body image.

Learn the signs & symptoms—and how to get help: samhsa.gov/mental-health/eating-disorders

05/06/2026

Teriyaki Cauliflower Power Bowl (Vegan)

🥦 A flavorful and nutrient-packed vegan power bowl that's perfect for lunch or dinner! 🌱 Packed with protein, vibrant veggies, and a delicious teriyaki glaze. Perfectly balanced for your health and taste buds! 🍚✨

Ingredients:

1 head of cauliflower, cut into florets
2 tbsp olive oil
Salt and pepper to taste
1/4 cup low-sodium soy sauce
2 tbsp maple syrup
1 tbsp rice vinegar
1 tbsp sesame oil
1 garlic clove, minced
1 tsp fresh ginger, grated
1/4 cup sesame seeds
2 green onions, chopped
1 cup cooked quinoa
1 avocado, sliced
1/4 cup shredded carrots
1/4 cup edamame, cooked

Instructions:

Preheat oven to 400°F (200°C).
Toss cauliflower florets in olive oil, salt, and pepper. Spread them on a baking sheet.
Roast the cauliflower in the preheated oven for 25-30 minutes, until golden and crispy, flipping halfway through.
While cauliflower is roasting, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, garlic, and ginger in a small bowl.
Pour the teriyaki sauce into a small saucepan and simmer over low heat for 5-7 minutes, until slightly thickened.
Once the cauliflower is done, drizzle the teriyaki sauce over it and toss to coat.
To assemble the power bowl, layer cooked quinoa, teriyaki cauliflower, avocado, shredded carrots, edamame, and sesame seeds in a bowl.
Garnish with chopped green onions and serve immediately.

Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 400 kcal | Servings: 2 servings

05/06/2026

When you accept yourself in all your facets: the parts you are happy with as well as the parts that frustrate you, then you are poised to accept others too. And the opposite is true too - when you judge yourself, chances are you are judging others as well.

To that end, people have expectations about others and often try to make them change. We think, “If only he or she were more …” Plug in any adjective you’d like here–understanding, considerate, compassionate, romantic–the list can go on and on. We’ve all done it. We’ve all tried to change someone to fit the mold of what we’re looking for, whether it’s an emotional need or a physical one.

But “changing” someone never works. People don’t change because they are forced into it. They change because something inside of them lights up and says, “It’s time.” The person or people you love may never change. They may never fit the mold of what you “want them to be.” And that is okay. They are not meant to fit a mold. They are just as they are supposed to be. Can we all be better versions of ourselves? Sure. We can be more understanding. We can let our partners know how we’re feeling. And we can be more patient. But it is not your job to change someone at their core. That is individual work.

Your work is to accept yourself more, appreciate yourself more, and from that place, you can accept others too, exactly as they are. When people feel accepted and seen as they are, they can flow more easily towards who they are meant to be.

05/06/2026

Fresh Thai Noodle Salad with the BEST Peanut Sauce Ever 🍜🥜

✨ A refreshing and vibrant Thai noodle salad that’s bursting with fresh veggies and topped with the creamiest, most flavorful peanut sauce ever. Perfect for a light lunch, a side dish, or a deliciously satisfying dinner! 🌿

Ingredients:

8 oz rice noodles (or your favorite noodles)
1 cup shredded carrots
1 cucumber, julienned
1/2 red bell pepper, thinly sliced
1/4 cup fresh cilantro, chopped
1/4 cup chopped green onions
1/4 cup chopped peanuts (optional)

For the peanut sauce:

1/4 cup peanut butter
2 tablespoons soy sauce (or tamari for gluten-free)
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon honey or maple syrup
1 teaspoon sesame oil
1 teaspoon grated ginger
1 garlic clove, minced
2 tablespoons water (to adjust consistency)

Instructions:

Cook the rice noodles according to package instructions, then drain and rinse under cold water to stop the cooking process. 🍜
In a large bowl, combine the cooked noodles, shredded carrots, cucumber, red bell pepper, cilantro, and green onions. Toss gently to combine. 🥒🌶️
In a separate bowl, whisk together all the ingredients for the peanut sauce until smooth and creamy. Add water as needed to achieve your desired sauce consistency. 🥄
Pour the peanut sauce over the salad and toss until everything is well coated. 🍴
Garnish with chopped peanuts for some extra crunch (optional). Serve chilled or at room temperature for a refreshing bite! ❄️

Prep Time: 10 minutes | Cooking Time: 5 minutes | Total Time: 15 minutes
Kcal: 350 kcal | Servings: 4 servings

05/06/2026

Creamy Burrata Stuffed Zucchini Rolls with Tomato Glaze

Ingredients:

For the Zucchini Rolls:

3 medium zucchini (about 400 g / 14 oz), thinly sliced lengthwise
2 tbsp (30 ml) olive oil
½ tsp (1 g) salt
¼ tsp (0.5 g) black pepper
2 balls burrata cheese (about 250 g / 9 oz total), torn into pieces

05/06/2026

While moves like planks and crunches still have their place, standing core exercises train your body in a more practical way.

They mimic how your core actually works in everyday life – keeping you stable, upright and supported as you move 💡