MelodyB Nutrition Coach

11/05/2025

Happy Mother’s Day 💐

17/04/2025

Spring Fling Athletes—Let’s Talk About Friday Fuel!

Alright crew—our Spring Fling competition is almost here and you’ve been putting in the work. Now it’s time to fuel like champions the day before so you can show up Saturday feeling strong, steady, and ready to throw down.

Here’s your quick & real-food-friendly guide for Friday (aka “Prime the Engine” day):

1. Keep it real (literally) 🥩🥦
Stick with the whole foods your body knows and loves—this is not the time to experiment with that new mystery powder or giant bowl of pasta you never eat.

2. Prioritize protein + quality carbs + fats 🍳🍠🥑
Think meals like:
• Grilled chicken thighs, roasted sweet potato, and avocado
• Ground beef bowl with white rice, sautéed greens, and extra virgin olive oil
• Eggs + fruit + full-fat yogurt or a protein smoothie with nut butter

3. Hydrate with purpose 💧⚡
Sip on water throughout the day and add Thorne Catalyte, LMNT, or a pinch of unprocessed salt (like Redmond’s) to keep your minerals in check. Cramping and fatigue are more often hydration-related than carb-related.

4. No need to “carb load” ❌🍞
You’re not running a marathon—your body doesn’t need to be stuffed with bread or pasta. You just need steady energy from food you digest well.

5. Night-before game plan 🌙😴
• Eat your last full meal 2–3 hours before bed
• Lay off alcohol
• Prioritize sleep—recovery is your secret weapon

You’ve trained hard—now let your nutrition support you, not sabotage you. Let’s fuel up, show up, and crush it together.

See you bright and early Saturday! Post below if you’ve got any food or prep questions—we got you!

09/01/2025

It’s snowing in North Texas!

Here’s my snow day activity.

Cold Day Crustless Quiche
Yield 6 servings (or maybe 4, maybe 2 😂)
Preheat oven to 350°
Quiche Base:
•6 eggs
•1 cup heavy cream*
•1/4 tsp salt
•Pinch of white pepper
•Pinch of nutmeg
Whisk.

Quiche Filling:
•1/2 lb ground breakfast sausage, browned
•4-6 sliced cooked bacon, chopped
•1 cup Gruyère cheese, shredded

Place cheese, bacon, & sausage in a buttered deep dish pie pan.
Pour quiche base over top.

Place in preheated 350° oven and bake for about 35-40 minutes or until middle is set, but jiggly (professional chef term).

Let cool, cut and enjoy.
Enjoy with a side of fresh berries. If you’re one of my sourdough bakers - you know what to do.

Macros Per Serving (Divided by 6)
• Calories: ~418
• Protein: ~20g
• Fat: ~37g
• Carbs: ~2g

*You can sub milk for the cream. This will change the macros and it will be less creamy. But still delicious.

13/12/2024

Our favorite local BBQ spot is making changes 💪🏼

07/11/2024

It’s time to MAKE AMERICA HEALTHY AGAIN!
is about to make pull-ups and protein part of the plan💪🏼
Let’s go! 🇺🇸
-
A healthy nation can work hard, create, build and protect. An unhealthy nation is paralyzed, always needing assistance.
Let’s get our country out of the convalescent home!

We need healthy bodies, minds, and spirits.
-Food is literally the foundation of our emotions-
If we get the poisons out of our foods- mark my words- will we become a healthier and more robust as a nation! 🇺🇸

30/10/2024

🚨The most important expert advice ever ignored🚨
👇🏼👇🏼👇🏼

Did you know the Food Pyramid we were taught to trust was more about profits that health? 🤯 We should have listened to Luise Light. The department that grow...

23/10/2024

🤔Do you need more INFORMATION? Or do you need help with IMPLEMENTATION?

Be real with yourself.

“Doing more research” or learning more about health & fitness is good in nature, but is that the thing that’s really holding you back?

Don’t get me wrong, there’s a ton of misinformation out there (a scary amount), but let’s say you researched the perfect meal plan and workout routine, are you even going to do it?

Or are you just gonna fall off after a few weeks again?

What was the point of all that “research”?

Even then best program in the world doesn’t work in once per week, or for 3 of your 21 meals in a week.

You need to take action, not passive action, but make an actual step in the right direction.

And if you’re anything like most people, when you’re honest with yourself, you need help doing that.

You need a guide, a mentor, or a coach.

You need someone to show you the ropes, save you all that research time, but most importantly, you need someone to hold you accountable!

So quit “researching” the perfect solution. Find something that is 80% perfect, and start taking actions.

05/10/2024

It was 12 years ago today that he asked me the best question ever 💍
-
We are two peas in a pod. We didn’t buy the first pic. (We were at the show ) We just downloaded the proof 😂
Second pic was at the bottom of the Paris Hotel Eiffel Tower after he asked 💍🥰 (we bought that one)

04/10/2024

This is one of the biggest marketing lies ever told.
-
The labels says “Pure Vegetable Oil” …well that sounds great!
There are even vegetables pictured on the label. That makes further enforces the idea of fresh vegetables 🥗 being the source of this fat.
-
But did you know there are zero… ZERO vegetables in Vegetable Oil?
-
Here are the ingredients for this commonly used “Pure Vegetable Oil”

From their website:
Crisco Vegetable Oil primarily contains soybean oil along with a small amount of citric acid.
-
Big food manufacturers hope you never look past the front label.
Don’t be fooled by their blatant marketing stunts that attempt to keep you purchasing their cheap, health crushing, inflammatory, highly processed foods.
-

04/10/2024

This is one of the biggest marketing lies ever told.
-
The label says “Pure Vegetable Oil” …well that sounds great!
There are even vegetables pictured on the label. That further enforces the idea of fresh vegetables 🥗 being the source of this fat.
-
But did you know there are zero… ZERO vegetables in Vegetable Oil?
-
Here are the ingredients for this commonly used “Pure Vegetable Oil”

From their website:
Crisco Vegetable Oil primarily contains soybean oil along with a small amount of citric acid.
-
Big food manufacturers hope you never look past the front label.
Don’t be fooled by their blatant marketing stunts that attempt to keep you purchasing their cheap, health crushing, inflammatory, highly processed foods.

01/10/2024

I don’t know how I feel about this.
•On one hand, I’m very happy for this family owned company to be this successful.
•On the other hand, I worry about a huge corporate conglomerate like PepsiCo changing what we love about .
-
These have been the ONLY chips I’ve consumed for a very a long time. My sincere congratulations to the Siete company! But I will be reading the ingredients on the back with every purchase watching for any changes that may or may not be made by

17/09/2024

We had such a blast.