Take Back Your Mornings

Take Back Your Mornings

Take Back Your Mornings

Master Your Morning Routine

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day.

When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte?

I love and still drink coffee, but I don’t drink it to wake up or get going or get creative. That’s what my morning routine is for. I wake up and take small intentional actions that lead to me starting my day with more meaning and calm.

This guide is for you if:
  • You need “me time” before other priorities and responsibilities take over for the day
  • You want to move your body or get organized to help reduce the stress of the day
  • You want to start your day off on the right note— in a positive and relaxed way

Some days don’t always go as planned, but it’s easier to stay in a positive space instead of allowing one bad thing to derail your mood and progress for the day.

I created this guide for you because it has helped me make more of my mornings and have better days, even throughout quarantine. Learning and practicing these short rituals everyday has helped me become more aware of my thoughts/feelings and how I spend my time. This guide is a collection of all of the things I do to stay on top of my day and create the future I want.

The Morning Routine guide and workbook is full of great ideas, thoughtful workbook prompts, a morning routine template, a progress tracker, and a bonus on how to create epic affirmations so you can start living on purpose. Plus, my #1 PIECE OF ADVICE that I want you to take with you it’s the only thing you do.

Grab the guide and a lovely self-care goodie box to go with it and get ready to become a renewed version of yourself.

Plus, if you’re one of the first 5 people to get the guide and goodie box, you get a free call with me to go over the guide, your plan, and any other questions you have about creating your ideal morning routine.

Don’t wait! Sign up today! Click here now to grab the guide and self-care goodie box!

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Warm Winter Squash Dip

Warm Winter Squash Dip

Warm Winter Squash Dip

warm winter squash dip

Yes, warm squash dip is a thing.

I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were intriqued by how butternut squash could taste so good. 

I normally purchase one teeny-tiny squash during fall and winter because they’re so abundant during this time of the year. However, the rest of the season I just walk by the squash in the grocery store, uninspired by it. Aside from making butternut squash soup or adding a few cubes to a salad, I don’t really cook with it.

But, after tasting sqaush dip at the restaurant and making our own, I am a new fan of the winter gourd. Plus, the dip can be repurposed to create other dishes. Even though you need a bit of super woman strength to cut one open, I will not overlook this nutrient dense vegetable again.

Warm Winter Squash Dip

Prep Time1 hr
Cook Time15 mins
Course: Appetizer, Side Dish, Snack
Servings: 12

Equipment

  • food processor or blender

Ingredients

  • 2 pounds butternut squash
  • 5 clove garlic minced
  • 1 tsp paprika
  • 1/4 tsp cayenne
  • 1/4 tsp cardamom
  • 1/4 tsp salt to taste
  • 2 tbls olive oil
  • 1 tbsp tahini
  • 3 tbsp water
  • 1 tbsp lemon juice
  • 1/2 cup plain greek yogurt Siggis can substitute non dairy
  • 3 tbsp cream cheese can substitute non dairy
  • 1/4 cup goat cheese can substitute non dairy
  • 1/4 cup pumpkin seeds
  • 1/4 cup shredded cheese on top optional we used vegan cheese

Instructions

  • Preheat the oven to 350 degrees Fahrenheit.
  • Cut the squash in half lengthwise and scoop out the seeds. Rub with olive oil and sea salt and place cut side down on a baking sheet lined with parchment. Roast in the oven for 45 minutes, or until fork tender through the thickest part.
  • Remove from oven and let cool. This time will vary - I usually do the touch test and see if I can handle it without getting burned.
  • Next, scoop the squash out of the skin and place in a large mixing bowl.
  • Stir in the minced garlic, cayenne, cardamom, paprika, olive oil, water, tahini, lemon juice, and salt about 1/4-1/2. The salt is a taste preference. Mix well.
  • Next add the cream cheese, yogurt, and goat cheese and mix. The dip will be lumpy. Transfer the dip to a food processor or a blender and blend until smooth and creamy. You might have to pause between rounds to scrape down the sides.
  • When finished blending transfer the dip to a baking dish and top with toasted pumpkin seeds and cheese and bake for about 15 minutes in a 350 degree oven.
  • Serve with chopped carrots or broccoli, or crispy rice crackers. I dont recommend a ritz or wheat cracker because the dip is hot and needs a sturdy cracker that wont get soggy.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Blueberry Pecan Oatmeal Cookies

Blueberry Pecan Oatmeal Cookies

Blueberry Pecan Oatmeal Cookies

blueberry pecan oatmeal cookie

Homemade Roadtrip snacks are the best!

I made these cookies right before we left for our 20+ hour long road-trip to our wedding in Savannah, Georgia.

We had just moved inot our new, furniture-less home in Oklahoma and didn’t have dishes or pots to cook with just yet. 

I made this recipe on a whim so that we’d have enough food to snack on while we drove from Oklahoma to Florida, then to Georgia. And they came together perfectly to create a chewy, oatmeal cookie that I ate for breakfast, and all of the hours in between on that long road trip.

 

Blueberry Pecan Oatmeal Cookies

Prep Time10 mins
Cook Time12 mins
Course: Breakfast, Dessert, Snack
Servings: 16

Ingredients

  • 2 ripe mashed bananas
  • 5 tbsp coconut oil
  • 1 tbsp raw honey
  • 1 egg or flax egg
  • 2 cups oats
  • 1/2 cup oat flour or any flour
  • 2 tsp vanilla extract
  • 1/4 cup pecans
  • 1/4 cup blueberries
  • 1/4 cup dark chocolate chips
  • 1 pinch of sea salt

Instructions

  • add the mashed banana, egg, honey and coconut oil to a bowl and whisk until combined.
  • add the oats, salt and flour and combine.
  • mix in the chocolate chip, pecans and blueberries
  • use a tablespoon to scoop cookies onto a sheet pan in desired cookie size
  • bake for 12-15 minutes at 350 degrees.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry

Tofu

Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. When shopping for tofu, look for organic, Non-Gmo tofu.

There’s a lot of debate whether or not tofu is safe and healthy because it contains anti-nutrients. However, I say the good benefits outweigh the bad, and if you eat it moderately as part of a vegetable heavy, balanced diet, then there’s room for delicious, crispy tofu.

 

Crispy Tofu and Vegetable Stir Fry

Prep Time15 mins
Cook Time30 mins
Course: Lunch, Main Course
Keyword: plant based, vegetarian
Servings: 4

Ingredients

  • 1 head of broccoli
  • 1 yellow pepper
  • 8-12 oz. frozen peas
  • 3 cups red cabbage
  • 14 oz. extra firm tofu
  • 4 cloves garlic
  • 1/3 red onion
  • 1 tablespoon avocado oil
  • 1 1/2 cups brown rice

Sauce

  • 1 tablespoon yellowbird sriracha
  • 3/4 cup toasted sesame oil
  • 1/2 cup liquid aminos
  • 2 tablespoons maple syrup

Instructions

  • Cook the rice.
  • Chop your vegetables into desired pieces and rinse.
  • Add the onion , garlic. and yellow pepper to a saute pan with the avocado oil, and warm on low/medium heat until fragrant, about 5 minutes.
  • Next add the red cabbage to the pan and cover and cook for 5 minutes on medium heat.
  • Next add the broccoli and the peas and cover and cook for 10 minutes on medium.
  • Add about 1 tablespoon each of liquid aminos and sesame oil and toss. Taste and add more if needed.

For the sauce:

  • Add the sriracha, sesame oil, maple syrup and liquid aminos to a mixing bowl and whisk until it emulsifies a bit.

Tofu:

  • Dry the tofu by patting it with a clean towel.
  • Chop the tofu into desired size and cook in the air fryer. I start with 6 minutes at 390 degrees and cook in 6 minute intervals until it crisps.
  • When the tofu is cooke, toss the tofu in the sauce until coated.
  • Serve the tofu over the veggies and rice. Use any remaining sauce for the dish.
  • Enjoy and message me with any questions.
  • Share your creation on your feed or stories and tag @wellthymel so I can see your version of this yummy dish.
Crispy Tofu and Vegetable Stir Fry
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Pumpkin Spice Quinoa Brownies

Pumpkin Spice Quinoa Brownies

Pumpkin Spice Quinoa Brownies

Pumpkin Quinoa Brownies

Pumpkin Spice Quinoa Brownies

For when you want brownies and it’s the middle of fall. I added pumpkin and cinnamon to these brownies because I didn’t have applesauce, and  it felt like a no brainer because applesauce and pumpkin puree have a similar consistency. Plus, pumpkin has a sweet flavor and is loaded with fiber and nutrients.

Enjoy these soft, extra chocolatey brownies.

Pumpkin Spice Quinoa Brownies

Prep Time15 mins
Cook Time40 mins
Course: Breakfast, Dessert, Snack

Equipment

  • Food Processor
  • 8x8 pan

Ingredients

  • 1 1/2 cups cooked quinoa
  • 1/2 cup raw cacao powder
  • 1/2 cup maple syrup
  • 2 flax eggs real eggs will work too
  • 1/4 cup almond butter or nut/seed butter of choice
  • 2/3 cup pumpkin puree
  • 1/4 cup coconut oil
  • 1/2 cup chocolate chips
  • 2 teaspoon vanilla extract
  • 1/2 teaspoon sea salt
  • 1 teaspoon pumpkin spice or cinnamon

Instructions

  • Combine all the brownie ingredients in a food processor or blender and blend until smooth.
  • Line an 8x8 or 9x9 pan with parchment paper. Make sure you have a little going up the sides as well.
  • Pour the batter into the pan.
  • Bake for 30-40 minutes or until the top springs back a little.
  • Once the brownies are done, lift them out by the edges of the parchment paper.
  • Let them cool for before cutting into squares.
  • Store in the fridge, you can also freeze them for longer. Enjoy!
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Pumpkin Butter Dip

Pumpkin Butter Dip

Pumpkin Butter Dip

Pumpkin Butter Dip

I’ve been dipping my way through the month with my new snack recipe, Pumpkin Butter Dip!

During the fall months I usually stock up on different varieties of apples, and whenever I am snacking on an apple, I usually dip it in a nut butter. 

This recipe was created on a pancake Sunday, I thought it would be fun to swirl pumpkin puree and almond butter into the pancakes. And, since I had an open can of pumpkin puree, I decided to mix a dollop of that with my usual almond butter and this recipe was born

Pumpkin Butter Dip

Prep Time5 mins
Cook Time5 mins
Course: Breakfast, Dessert, Snack

Ingredients

  • 1/2 cup pumpkin puree
  • 1/2 cup almond butter
  • 2 teaspoons pumpkin spice or cinnamon
  • 1 teaspoon honey
  • 1 teaspoon vanilla extract
  • pinch sea salt

Instructions

  • Add all of the ingredients to a mixing bowl and mix well with a spatula.
  • Top with cacao nibs, mini chocolate chips, or coconut flakes.
  • Serve with apples or spread on your favorite bread.

The taste of fall–Pumpkin Spice

What is pumpkin spice?

Pumpkin pie spice mix is traditionally made with cinnamon, nutmeg, and cloves, although many homemade recipes (including the recipe below) include ginger and allspice, too. While many people associate beloved pumpkin pie recipes with Thanksgiving meals, Scientific American reports that pumpkin pie probably wasn’t served during Colonial times: “While we believe that American colonists were eating pumpkins simply because it would have been a prolific food source, their ovens would not have been capable of creating modern crusts as we know them.” Pumpkin spice’s modern rise to fame began in the 1950s, when McCormick first sold a blend on supermarket shelves. Since then, home cooks and popular brands alike have discovered myriad ways to make the most of these flavors, from cult-favorite lattes to family-secret pumpkin spice cookie recipes.

Want more Pumpkin Spice recipes to keep you inspired through the fall season?

Click here to browse 9 awesome pumpkin spice recipes to make this fall, courtesy of Thrive Market. 

 Thrive Market, 9 Pumpkin Spice Recipes to Make This Fall, September 29th, 2020, by Nicole Gulotta

Pumpkin Spice

Prep Time5 mins
Cook Time5 mins
Course: Dessert

Ingredients

  • 3 tablespoons Ground Cinnamon
  • 2 teaspoons Ground Ginger
  • 2 teaspoons Ground Nutmeg
  • 1 ½ teaspoons Ground Allspice
  • 1 ½ teaspoons Ground Cloves

Instructions

  • Combine all ingredients in a small jar. Seal and store for up to six months.
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

Take Back Your Mornings

It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

Warm Winter Squash Dip

Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private