Taste & Thrive

01/31/2026

The simplest nutrition upgrade nobody talks about. 👇

Skip the "smart carb" products. Grab whole grain instead.

Same swap. Way more benefits: ✓ More fiber ✓ More protein ✓ More B vitamins ✓ More omega-3s

And your body notices — lower insulin response, better cholesterol, sustained energy instead of that crash.

This isn't a diet trick. It's just... better food science.

One small shift. Big impact. 💚

Save this for your next grocery run.

01/28/2026

You're hungry but nothing sounds good. 🫠

Not the fridge. Not the pantry. Not even that thing you just bought.

Here's what's actually happening: Your brain makes food decisions based on TWO things — physical needs AND emotional needs.

When nothing "hits," it's usually a sign one of those needs isn't being met... and your brain can't figure out which one.

The fix? Don't stand in front of the fridge hoping inspiration strikes.

Grab a cookbook or scroll your grocery store app. Let visuals remind you what you actually enjoy — because we forget. A LOT.

What grabs your attention = a clue about what your body (or heart) is really asking for. 💚

Save this for the next time you're staring blankly at your kitchen.

01/24/2026

Motivation is fleeting - there's nothing wrong with you for having low days, that's just a normal part of having a brain and being human.

I find that a lot of people beat themselves up for making 'less than perfect' food decisions when they're feeling tired or low or depressed.

I catch myself doing the same thing sometimes - but the important part is that I catch it and challenge it.

Here are 3 affirmations about food you can use on low motivation days to remind yourself that food is neutral and is both a part of our physical well-being and our emotional well-being:

1️⃣ Something is better than nothing

Always. Even eating two bites is better than skipping a meal entirely - your metabolism needs to be fed to keep running, even if you don't feel much like eating or don't have an appetite two bites can still make a difference for your body and help it function better.

2️⃣ Food doesn't have to be 100% healthy for it to count

This goes along with number one - eating is not an all or nothing game. Even one piece of broccoli is better than zero pieces of broccoli.

3️⃣ My body still needs food even if I haven't done anything today

You don't have to earn the right to eat. Your body is still using resources even if you've been a couch potato all day. It still needs to be fed, it's always working in the background. Your body is replacing cells, fighting off harmful bacteria, growing hair, keeping all your organs functioning, pumping your blood, breathing, digesting, thinking.

If these resonate with you, take a screenshot and write these on your bathroom mirror or sticky note or anywhere you will see them daily.

For more affirmations and reflective conversations about food, our body's nutritional needs, and our relationship with food - hit FOLLOW and allow me to be a part of your journey💚

01/02/2026

January may mark the new calendar year, but it is not quite yet the time of new beginnings. It is a natural time for rest and reflection.

We sleep more, we do less, we have more thinking time, we become very intentional.

Winter is the introspective season.

A time not to rush.

To move deliberately and mindfully.

Yet this is the time we're pushed towards new resolutions, fresh starts, and big plans.

It's okay if that doesn't align.

The thing is, big life changes necessitate reflection, restoration, and the space to disconnect in order to find clarity.

Rest is transformative, too.

So let yourself 'winter' this January, and prepare for what is to become of you.

Imagine yourself rested, ready, and well for whatever extraordinary plans are in store, come spring.

You have permission to take this natural down time to ground yourself and enjoy simply... being.

Happy wintering!☕

And if you want support taking it down a notch so your body can actually rest and recover from the stress of life, send me a DM. I'd love to work with you❄️

12/23/2025

Creamy, cozy, and packed with seasonal flavor, this Pumpkin Pie Chia Pudding combines maple, pumpkin puree, warming spices, and chia seeds for a dessert (or breakfast) – it’s the best way to enjoy sweet flavors that you love in a quick and nourishing form. Pumpkin delivers beta-carotene and poly...

11/27/2025

Check out one of our newest recipes- just in time for all your holiday gatherings👩🏼‍🍳

Reminiscent of french onion soup, this rich, savory, and deeply flavorful caramelized onion dip combines slow-cooked onions in olive oil with creamy Greek yogurt for a snack that’s both indulgent and nourishing. Onions are loaded with quercetin and sulfur compounds that may help protect cells and ...

11/15/2025

✨ Last call! I have 2 more 1:1 client spots available before 2026 ✨

I'm limiting my 1:1 spots in 2026, so this might be the last call for a bit.

If you want this holiday season to feel different -- lighter, calmer, more joyful, and way less guilt-and-shame filled -- this is your chance.

Together we’ll work on:
🌟 Nourishing routines that feel natural
🌟 Stress + emotion-informed eating
🌟 Building trust with your body
🌟 Creating a holiday plan that supports you (not pressures you)
🌟 Releasing the “all or nothing” cycle

Imagine stepping into the holidays with clarity instead of worry, ease instead of overwhel, and confidence instead of second-guessing. That’s what this work does.

If you’ve been waiting for a sign to start—this is it. 💚

Let’s make this your most grounded, supported season yet. 🥧

DM me or book a complimentary call: https://calendly.com/tasteandthrive/discovery-call-with-melanya

11/01/2025

In this season of peak fall colors, watching the final drop I was inspired to create a dish that reflects the beauty of the season🍂

Roasted acorn squash, hearty quinoa, and toasted walnuts & goat cheese — proof that nourishing can look AND taste good too.

Every bite is like sweater weather and cozy evenings.
Would you share one or keep both halves? 😉



Follow for more inspo and DM for the recipe ☺️

10/10/2025

How long does it take the nervous system to recover from stress?

The truth is each is unique and there are no timelines. Your body and mind have the final say.

Your nervous system is resilient, but recovery doesn’t happen overnight. PLUS, streas is cumulative - which is why you may not recover as fast as before, if you're not letting yourself fully recover each time. That little bit of residual really adds up over time😢

After a singular event, reactions often begin to settle after a few weeks to a few months. Recovery from chronic stress or burnout can take several months—or sometimes years. And both affect our metabolism and motivation - consequently, our behaviors may shift to support the stressful environment, not the one that will get us out of the stress.

✨ Healing is rarely linear. Even in healthy individuals, recovery comes with ups, downs, and plateaus

✨ The type of stress matters: a single event, ongoing burnout, or repeated trauma each leave different marks.

✨ Nervous system healing is multi-layered—restoring balance in the body, rewiring the brain, and regulating emotions all happen at different speeds.

Honor the process, get support when you need it, and give yourself permission to take the time your nervous system needs. It's your life, after all.

If you want help finding the best path forward, drop me a dm and we can set up a free consultation call❣️

10/10/2025

We had our first frost of the season last night! So its officially soup season 🍲✨

First up is this recently created Sausage, Kale & White Bean Soup. It's the best of all worlds - rich in flavor, packed with protein + fiber, and totally satisfying. (And, you can make it with plant based sausage if you prefer!)

🥬 Kale brings antioxidants
🫘 White beans add protein, fiber, and creaminess
🍲Plant-based (or not) sausage keeps it hearty + indulgent

👉 Want the full recipe? Save this post + hit follow—I’ll be sharing ilthe recipe soon!

10/09/2025

What (and how) you eat doesn’t just affect your physical health, it also shapes how your brain handles stress. 🧠✨

When you’re under pressure, your brain needs steady energy and specific nutrients to stay resilient. But common eating patterns, like skipping meals, relying on take out, or eating too close to bedtime can actually magnify your stress response.l and make it harder for your brain to cope.

A few small shifts can support your brain and your stress response at the same time. Here are 3 strategies to try:

🌿 Eat consistently throughout the day - pick an eating pattern and stick to it. The body likes predictably

🌿Balance your plate- aim to have a fruit or vegetable, a protein, and a complex carb at each meal so you're giving it some of all the nutrients

🌿 Eat more earlier in the day and taper you intake as you approach bed time - this will better align with your body's energy output, so it won't be behind the curve trying to play catch up.

Stress is inevitable, but it can be wrangled so it doesn't affect you as much. Feeling constantly exhausted and a mind that doesn't shut off is just one sign that your body is struggling to handle the amount of strrss you're living with. Nutrition and lifestyle changes can be one of your best tools for resilience - schedule a free consultation to chat more about how we can improve your quality of life with what and how you eat.

10/08/2025

Kudos to Rowena for this gem😅 I legit think this *every* time I read the word!