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What is your goal in running? Or if you don't have any, why not? For me, I have always enjoyed running. It's was about 12 years ago that I started running. When I started I could barely run 1 mile, but I kept pushing myself until I could reach 1 mile without too much trouble. I realize 1 mile may not seem like much, but when you're starting out, it's an accomplishment when you hit it. Eventually I made it up to running around 2 miles each time, a few times per week. It wasn't until my cousin came to visit that I started running farther. He invited me to run with him, but it was a 4 mile run. No way! I couldn't run that far, I would probably collapse on the side of the road. But he convinced me, and off we went. He ran slower than I was used to, but he told me this is how we would be able to run the 4 miles. You know what, he was right. It made it so much easier to run the 4 miles at a slower pace. Now I run around 4-6 miles three to five times a week. I am still somewhat slow, but I get it done and that's what matters. That's exactly what matters for you, it's not how you start or how fast you can go, but if you accomplish your goals. If you don't have goals, make them. Each month I set a goal of how many miles I want to run, then I break it down into how many I have to run for the week. Here's a pic of how I keep track of how many miles I run each month, that way I can make sure I will meet my weekly and monthly goals. It wasn't until this past January that I really started running hard. For me running is a way to deal with stress and hard times. When something bad happens all I want to do is run. So this January I just started running as though I was Forest Gump. I didn't really have goals, I literally just felt like running. Once I realized how much I was running, I decided to set of a goal of running 100 miles for the month. Surprisingly, I made that goal. Now I continue to set goals because I know I can hit them. So think about what you're wanting to accomplish and set your goals and start today. It may not be goals for running, but whatever it is do it. You can meet those goals, and you'll feel so good doing it. This is when I first ran 100 miles in a month. There's no excuses. I was working a full time job and studying when I started running 100 miles for the month. Now get up and go!

Pumpkin Spice, oh so nice! Boots, scarves, jackets, orange and red leaves, and pumpkin lattes. Nothing makes me get into fall as much as these. That's why I wanted to share my favorite hot drink to make when fall slips in. This is a perfect drink to keep you warm this fall. Who doesn't love a pumpkin latte when fall rolls around? This recipe is a familiar taste and same great flavor, but comes at a much cheaper price. Checkout the video blog recipe and cozy up this fall! Recipe: 2 cups soy milk (or other milk alternative) 2 tablespoons pumpkin pureé 1/2 teaspoon pumpkin pie spice 1/4 teaspoon vanilla extract 2 teaspoons agave nectar Directions: Place all ingredients into a blender, and blend for 2-3 minutes. Place into a pot and begin heating it up on a medium heat. Allow to just come to a boil, then remove it and it's ready to serve. Benefits of Pumpkin: Pumpkin is a part of the squash family. Pumpkins are rich in provitamin A and antioxidant flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke). It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina. It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber. It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

Nanny's Chocolate Cake (vegan) Who doesn't enjoy a dessert now and then? One of my favorite desserts is a chocolate cake my Nanny used to make us on special occasions, or when she had a craving. Each time I make this recipe I'm reminded of so many wonderful memories of family and friends. I hope that this recipe can be apart of your social gatherings and bring nostalgia whenever you think of chocolate cake. Since my Nanny's cake was not vegan, I decided to give it a couple of tweaks and make it deliciously vegan, without altering the taste. I have to admit it still tastes just like Nanny's chocolate cake, but even more moist. Shhh! Flaxseed mixed with water is a great way to replace eggs in a baking recipe. The ratio is 1 Tablespoon of ground flaxseed, to 3 Tablespoons of water. Make sure you are using ground flaxseed or grind the seeds yourself in a coffee grinder. Whole flaxseeds are not easily digested, which is why it's important to grind them before eating. It's also a great way to add Omega-3 into your diet! Recipe: 2 cups sugar 1-3/4 cup all-purpose flour 3/4 cup Cocoa 1-1/2 tsp baking powder 1-1/2 tsp baking soda 1 tsp salt 2 Tbsp ground flax seed (mixed with 6 Tbsp water) 1 cup soy milk 1/2 cup vegetable oil 2 tsp vanilla extract 1 cup boiling water Directions Heat oven to 350° F. Oil two 9 inch round baking pans. (I use spring form pans). First mix together 2 tablespoons of flaxseed and 6 tablespoons of water in a separate small bowl, and set aside for 5 minutes. Mix together sugar, flour, cocoa, baking powder, baking soda and salt in a large bowl. Add flaxseed mix, soy milk, oil, and vanilla. Beat together on medium speed mixer for 2 minutes. Stir in boiling water and pour batter evenly into the two prepared pans. The batter will be thin. Bake for 30-35 minutes or poke cake with a toothpick to see if it comes out clean, letting you know it is ready. Let cakes cool before removing from pans. Once the cakes are completely cooled, go ahead and frost them. This will make a double layer cake. Chocolate Frosting: 1/2 cup vegan butter (earth balance is a great brand) 2/3 cup Cocoa 3 cups powdered sugar 1/3 cup soy milk 1 tsp vanilla extract First melt butter. Stir in the cocoa. Add powdered sugar and soy milk alternating. Stir in vanilla. Add more soy milk if needed. This makes about 2 cups of frosting. Benefits of Chocolate Cake: It's cake! Flaxseed: It is a great source for Omega-3 essential fatty acids. These are the "good" fats that have shown to have heart-healthy effects. In 1 tablespoon of ground flaxseed, it contains about 1.8 grams of plant omega-3s. It is also a great source of fiber and contains both soluble and insoluble fiber. It doesn't have much of a taste, so add it to your foods or sprinkle it on to get the added benefits. It has been linked to help against cancer, cardiovascular disease, diabetes, inflammation, and hot flashes. Enjoy this recipe and make lots of memories with it. Remember to eat responsibly! We love and miss you Nanny! Jesus can't come soon enough.

Here is my first video I put together to demonstrate how to make pesto sauce. Give the recipe a try and let me know how you enjoy it! Pesto Sauce Recipe 2 cups basil, packed 1/4 cup pine nuts (or walnuts) 2 Tbsp nutritional yeast flakes 1 Tbsp lemon juice 2 cloves of garlic Salt to taste Directions: Place all ingredients into a food processor. Blend for about 3-5 minutes or until it is a somewhat smooth consistency. Eat it with pasta, as a pizza sauce, or my favorite, Israeli couscous. Benefits Basil: helps to relieve nervous digestive spasms and headaches associated with indigestion. Pine Nuts: rich in good fats, protein, vitamin B1, and iron. Helps with nervous disorders and anemia.

Lemon Tartlets Filling: 1 can coconut milk (13.5 oz) 1/2 cup sugar pinch of salt 1 teaspoon vanilla extract 1 1/2 teaspoons lemon extract 1 Tablespoon lemon juice zest of 2 lemons yellow food coloring (if desired) 1/4 cup soy milk (or other milk alternatives) 1/4 cup arrowroot or cornstarch Crust: 1 1/2 cups all-purpose flour 1/3 cup sugar 1/4 teaspoon salt 1/2 cup vegan butter 5-8 Tbsp ice cold water Directions: Preheat oven to 350. Crust Place crust ingredients into food processor, except butter. Once the dry ingredients are well mixed, then add butter. Pulse until ingredient is crumbly. Add 5-8 Tbsp of ice cold water, until dough forms into a ball. Press the dough into tart pan (or muffin pan). Bake for 20-25 minutes, or util edges turn golden. Let crust cool fully before placing filling in it. Filling In a separate bowl mix soy milk and cornstarch. Make sure to mix well with a whisk or fork until there are no lump. Set aside. Place sugar, salt and coconut milk into a saucepan, and on medium-high heat bring it to a boil, stirring occasionally. Once it begins to boil, reduce heat to medium and slowly add the cornstarch mixture. Whisk continuously. Continue to cook until it is the consistency of pudding (3-5 minutes). Remove from heat and stir in vanilla extract, lemon extract, lemon juice, zest, and food coloring (if desired). Place filling into crust evenly. Place it in refrigerator for 6-8 hours. You can garnish it with whatever fruit you would like. I used raspberries. Eat and enjoy! Kids like them too!

Here is a presentation I have put together on weight loss. It is important that we remember that a "fad diet" is just that, a fad. They come and go. That's what happens when we follow them, they come and go. The pounds typically go and come back as well. What is most important is that we find lifestyle changes that we can implement into our daily lives, ones that we will stick to. The result may take longer to see, but they will be lasting. You can click on a picture for a larger view. Enjoy! Why are constipated people so rude? Because they don't give a crap! This presentation is not to make you eat only these foods, but to show you that it is important to be eating wide variety of high-fiber foods. Other foods that are lacking in fiber are the foods we should eat sparingly. So keep this in mind as something that you can add to your daily life. Think of ways to add extra fiber to your diet!

This is one of my favorite summer salads to make. It's simple, easy and super tasty! Recipe: Salad 4 cups finely chopped kale, ribs removed 1 (15-ounce) can chickpeas, rinsed and drained 2/3 cup dried cranberries 1 cup edamame beans, cooked and cooled A few carrot shreds Garnish: Cherry Tomatoes Dressing 3 tablespoons lemon juice 4 tablespoons extra-virgin olive oil 3/4 teaspoon dried Italian herb blend 1/4 teaspoon kosher salt Instructions Add all dressing ingredients to a large salad bowl and whisk until combined. Place kale, chickpeas, cranberries, shredded carrots and edamame into large bowl. Add dressing to the salad and mix well to combine. Serves around 6 people. Benefits of Kale Bone health, cancer prevention, cataract prevention, hyperthyroidism, immune system health. High in vitamin K, A, and C. Kale is a good source of calcium because it contains Boron which helps stop the loss of calcium from the body. Contains indole, which helps regulate hormones. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Benefits of Cranberries Healing power can help: prevent and treat urinary tract infections, protect cells from cancerous changes, and reduce the risk of heart disease and stroke. They are cousin to the blueberry, and is an incredible antioxidant star. Dried cranberries actually have the most antioxidants, than fresh, bottled drinks, and cocktails. Cranberries help put more flavonoids into your diet. Flavonoids help block damage from free radicals, harmful oxygen molecules that can lead to cancer, heart disease, and other serious conditions.

Here we go! My name is Kylee Melo, if you have not guessed that already. I am a Registered dietitian who feels compelled to share health with others. I am so excited to start blogging and share information that I have learned and am still learning about. My passion is food, health, running, and sharing with others. I have taught many cooking classes, given health lectures, worked at a lifestyle center, and traveled abroad sharing health. This blog will be a place where I can share health tips, cooking demonstrations, recipes, fitness tips, and so much more with you. I believe that we can prevent and reverse disease through the lifestyle choices we make on a daily basis. I will be sharing some of these tips as time proceeds. I hope you enjoy this blog, and feel free to give any ideas, advice, or questions that you are wanting me to talk about.

Who doesn’t love a fresh salad? I do, especially with vegetables that are in season. Since corn is in season this makes the perfect recipe. It’s yummy in my tummy! It’s nice and simple, just the way I like it. So take a look at the video and give it a whirl! By the way, I just wanted to thank all of you for supporting me with my blog and videos. It truly means a lot to me. Please continue to support by sharing the posts and videos, and also subscribing to my youtube channel. It is SO much appreciated. It will help me to continue spreading the health. Recipe 5 ears of corn 1 1/2 cups edamame 2 tomatoes, diced 3 Tbsp green onion, chopped 2 Tbsp cilantro, chopped juice of 1 lemon salt to taste The corn can either be boiled or roasted. The roasted corn gives it an extra special flavor. Cut the corn off of the cob. Place all ingredients in a bowl and mix together. Benefits of Edamame It’s a great source of fiber and soy protein. Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes, according to a study in rats. A new study from Chinese university of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL “bad” cholesterol, and raised HDL or “good” cholesterol, especially in men. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis. Benefits of Tomatoes Tomatoes help protect against prostate cancer, enhance the immune system, and are an anti-carcinogen.

Are you on a budget? I am. Each month my husband and I look at our monthly budget, before the month starts, to make sure we have everything that we need for that month. Rent, car insurance, phone bill, etc. Of course one of the areas is groceries. In my marriage I tend to be the tight one, and I like to save. So when it comes to groceries I like to spend as little as possible, while still eating healthy. One thing I have recently started doing is buying peanuts in bulk and making peanut butter. This could also work with almonds to make almond butter. It is the easiest thing to do, plus it tastes so fresh and delicious. A jar of peanut butter can run around $6 or more. I'm talking about the healthy peanut butter, not those junk ones full of sugar. At WinCo I can buy peanuts in bulk for about $3. That can be more than half the cost! Money saved. The other good thing about making your own peanut butter is there is only one ingredient. Peanuts. No sugar or oils added. Just straight up peanuts in your peanut butter. Watch the video to see how simple it is to make homemade peanut butter. Recipe: Place unsalted peanuts in a food processor and process for 10-12 minutes, or until desired texture. Keeps for 3-4 weeks in a sealed container. Avoid salted peanuts since it makes the peanut butter too salty. Try using roasted peanuts or adding a little maple syrup or agave to sweeten it a little.

There are a couple of things that I am wanting to share with you all. These are two huge experiences that have happened in my life simultaneously. These are both things that I had wanted to accomplish in my life, and I am so pleased with both of them. Check out the video to see what the big reveals are! Benjamin Clifford Melo, 1 day old Later I’ll be doing a blog and Youtube video on my birth story. It was quite different than expected, and still hard to talk about, but I want to share it with you all. This cookbook, Simply Fresh, was created to be used by colporteurs. Colporteurs are usually students going door-to-door selling christian books and health books, and typically they are working in a summer program to earn money for school. This was something special to me to be able to write a cookbook for this because I had colporteured for a few years. I first started out in Northern California in a summer program, where we worked for 10 weeks to earn money for school. It was one of the most challenging and rewarding things I have done. It takes a lot of courage to go door-to-door selling, especially Christian books. Unless you’ve done this, you can’t imagine how rude people can be. I even once had a man come outside and pee right next to me, even before he knew what I was selling. Ugh. The blessing of having someone tell you that I had been praying for guidance from God, and wanting to know Him better, and then I knock on their door. A couple years later I found myself in Calgary, Alberta Canada colporteuring with a friend. I had just graduated with a Bachelors in Dietetics, so I was more focused on the health aspect. It was such a blessing to be able to help people see how they can make changes in their lifestyle to improve their health. I would talk with the people in their homes and see what problems they were having, then I would open up my health books and show them what foods are causing their problems, and which ones help to prevent and reverse the problems. To hear of how after just a few days they had major improvements in their health, was all worth it. Also colporteuring led me to Manaus, Brazil. Though I did not speak the language when I arrived, I was able to learn quickly, and make great friendships, despite the lack of communication. After a about four weeks of being in Brazil, I was about two hours from our house with a friend, and neither of us had money for lunch. Colporteuring in Brazil is different than in the United States, because you walk everywhere to get where you are going for colporteuring. So there we were, two hours from home, hungry and broke. I grabbed a little health magazine from my friend and took it over to two men sitting at a table, and I began to explain the magazine to them in Portuguese. They ended up buying the magazine for 10 reis (about $5), which is exactly how much I needed for lunch. My friend saw what I did and sent me off to sell a magazine for her so she could get lunch. That’s when I realized that I was picking up on the language and was able to speak with the people. It’s amazing to look back and see where God has lead me, and gave me the courage and faith to trust Him through it all. That is why this cookbook is so precious to me. The recipes are amazing and some of my favorites, but what makes my heart happy is knowing there are hundreds of students going door-to-door with a cookbook God had me write. So if you have students knocking on your door, be kind to them.

I don’t know about you, but I love pineapple upside down cake, and this recipe is a quick way to get a fix when the craving comes along. It’s so simple to make and doesn’t take a lot of time to put together. Recipe: 2 tablespoons dairy-free butter 1/3 cup brown sugar 6 slices pineapple (or enough to cover the bottom of the pan) 1/2 cup whole wheat pastry flour 1/2 + 1/3 cup all-purpose flour 1/2-3/4 cup sugar 1/3 cup diary-free butter 1 1/2 teaspoons baking powder 1/2 teaspoon salt 3/4 cup dairy-free milk (Soy or almond milk work best) 1 tablespoon ground flaxseed + 3 tablespoons water Preheat oven to 350 degrees F. In an 8-inch cake pan melt 2 tablespoons of dairy-free butter and mix in 1/3 cup brown sugar. Place pineapple in the pan. You can add Marciano cherries if desired. In a small bowl add ground flaxseed and water, mix well and set aside for 3-5 minutes. In a separate bowl add flour, sugar, baking powder, and salt and mix. Crumble in dairy-free butter until it resembles a course meal. Add the flaxseed mixture to the bowl of dry ingredients, and add dairy-free milk. Mix until well combined, but be sure not to over mix it. Pour the batter over the pineapple slices in the cake pan, and spread evenly. Bake for 50-55 minutes, or until the top is golden brown. Check cake with a toothpick or knife around 50 minutes, and if it comes out clean the cake is ready. Let it cool for 15 minutes. Cover cake with serving plate and invert the cake. Tips for dairy-free butter: Typically I will use Earth balance or Smart Balance. Be sure not to get omega-3 earth balance, since it contains fish oil. There are plenty other selections to chose from.