Wholefully, Melissa Davis

Educating, Inspiring, and Equipping YOU to live your life wholefully

5 Ways to Get More Water

Hi again! Happy Monday! I wanted to stop in and help cheer your day up a bit by sharing 5 tips to help you get more water in your life! These are super simple, yet they can make all the difference in the world…

  1. If you don’t like the flavor of water…add something to flavor it! This can be as easy as adding lemon, lime, cucumber, orange, and/or mint leaves to your water. The possibilities are endless, and you’ll end up feeling refreshed in the process.
  2. If you are looking for fizzy water…add Emergen-C (not sponsored btw). This isn’t my cup of tea (more on that in a moment), but I know tons of people who love the flavor that Emergen-C provides. Plus, it delivers extra punch in the form of immune system support! Take that flu/cold/allergy season!
  3. Drink your favorite herbal tea, hot or iced. I. LOVE. TEA. But, I often forget about it unless I’m feeling under the weather. But there is an herbal tea out there for everyone. Try peppermint, lemon ginger, or chamomile…just to name a few.
  4. Carry a filled water bottle with you EVERYWHERE. No seriously! I find that when it’s there, I tend to drink more! At the gym, by my bed, in a meeting at work, at church, etc. You’ll be surprised how much easier it is to stay hydrated.
  5. Last, but certainly not least, drink 1-2 glasses of water right after you wake up. The benefits to this tip are many, but let’s keep it simple. You’ve been sleeping for 6-8 hours, right? That’s 6-8 hours with ZERO water intake, which means you are not as hydrated as you need to be. By guzzling some water first thing, you’ll allow your body to re-hydrate quickly, leading to higher energy and clearer thinking!

So there you have it! 5 easy tips to help you drink more water. Do you have any water tips? If so, comment below!


The Case for Water

Hi guys! Today I want to talk to you about water and its importance in your diet. Water is something often overlooked, perhaps because it is so obvious and so accessible to everyone. However, it is crucial to living a healthy life!

Did you know? Water is the 2nd most popular beverage option in the USA, after soft drinks. I dream of our country learning how to make healthier choices, and I would love to see water become THE most popular beverage choice!

I’m sure you are wondering, why talk about water? What’s the big deal? Let me share with you just a few reasons:

  • Water keeps the fluid balance of your body (remember, we are approx. 60% water as human beings)
  • Water carries nutrients to our cells and aids digestion. What good is healthy eating if our bodies can’t absorb the nutrients?
  • Water flushes bodily waste (obvious, but often forgotten)
  • Water keeps your kidneys healthy
  • Water keeps your moisture-rich organs (i.e. eyes, mouth, nose, etc.) functioning well

Now the good thing is there is no cut and dry answer as to how much water you should be drinking. We are all different, so how much water I drink might not be the right answer for you! However, the general guideline proposes you should consume somewhere between 64 ounces and 67% of your body weight to maintain optimal hydration. For example, a 200 pound individual should, on average, drink between 64 and 134 ounces (200 x 67%) in a single day. There are a number of factors that affect the amount you should consume, but I don’t want to bore you with the details.

Luckily, there are three signs that you are drinking enough water:

  1. Your urine should be light in color (not dark)
  2. Your urine is abundant (not scant)
  3. You have to empty your bladder every two to three hours

The takeaway I want you to have today is simple: Are you drinking enough water? If yes, great! Keep it up! If not, make a goal to increase your consumption, little by little, until you are hydrated!

Are you drinking enough water? Do you enjoy posts  like this? Let me know in the comments below!

Next post, I’ll be sharing some tips and tricks to increasing your water intake!

Meal Plan Monday – 04.03.17

Hello friends and welcome to a new month! Something I am trying to get back into the habit of is setting weekly and monthly goals.

This week’s goal is simple: Minimize processed foods and focus on including more whole foods in my diet.
This month’s goal is not so easy for me: No weigh-ins. I really need to take a step back to focus on how my body feels. I need to learn to listen to my body not a number on the scale.

In hand with my goal for the week, this is a loose meal plan for the week ahead. I am trying to give myself room for flexibility, as I am trying to become more intuitive with my food choices.


  • Smoothies (this morning is a Ginger-Berry smoothie) and a protein bar.
    • I recently made the decision to switch back to morning workouts which means I need a packable breakfast. Smoothies are great as it is warming up and are a great cool-down treat post-workout. The protein bar ensures that I am not missing out on that vital post-workout recovery.


  • Turkey Wraps with a sides of Grapes and Carrots
  • Chicken Salad (homemade) with a side salad and an apple


  • Rice Noodles with Red Sauce and Ground Turkey
  • Veggie Stir-Fry


What’s on your menu for this week? 

Meal Plan Monday

Hi guys! Happy Monday and Happy Spring!

This week’s menu is pretty basic, as I am trying to have less leftovers to freeze for the future. Fun fact: I’m not a huge leftovers fan.


  • Protein Oatmeal with Apple & Cinnamon
  • Protein Oatmeal with Mixed Berries
  • Protein Shake w/ Espresso over Ice



  • Greek Yogurt (one of the few dairy products that doesn’t bug me)
  • Baby Carrots
  • Apple


  • Protein Bar


What’s on your menu this week? Also – any suggestions for something I can eat for dinner in the evenings post-workout? I hate to eat something heavy when it’s so late!

Protein Oats

Hey guys! Today, I wanted to share with you a way to pump up your boring, bland oatmeal into a flavorful, protein-packed breakfast. Let me know your thoughts!

Protein Oatmeal
Time: 5 minutes
Servings: 1


  • 1 banana
  • 1/2 cup oats (quick-cooking or old-fashioned)
  • 3/4 cup non-dairy milk (I use unsweetened almond milk)
  • 1/4 cup egg whites (I use liquid egg whites)
  • Any desired toppings/seasonings
    • I used cinnamon and 1/4 cup applesauce this morning


  1. Peel banana and mash.
  2. Combine all ingredients and mix well.
  3. Cook on stove-top, stirring occasionally, until desired consistency is reached. I cooked mine approximately 5 minutes.
  4. Top as desired, and enjoy!

I hope you enjoy this quick and easy breakfast option. As always, I welcome your comments and questions!

Roundup | Who I’m Watching on YouTube – Health/Fitness

Hey guys!

It’s Friday, and I’ve been MIA since Monday! Yikes! I wish I had a valid excuse, but I don’t. Just an average person’s case of good ol’ writer’s block.

So I thought I’d keep it simple (and short) today, and let you all know what my favorite health and/or fitness YouTube channels are currently. So, if you want to get lost in the black hole that is YouTube videos, check out the below channels!

In no particular order…

  1. Amanda Bucci
  2. Juggernaut Training Systems
  3. Meg Squats
  4. Obese to Beast
  5. Sarahs Day
  6. Team Richey
  7. Yami Mufdi

What YouTubers do you like? I’m always open to check out new channels!

Meal Plan Monday

Good morning friends! I am so sad that the weekend is over; it never seems long enough, and I am usually left wishing I had one more day to actually rest & relax. Such is life though, and we are back to another Monday!

So, what is on the menu this week? Well….the plan is below. All heck may break loose, as my husband is in town for some portion, or all, of this week. His work location is undetermined as of yet. As such, there is a possibility that the food will be eaten quicker than anticipated….I shall let you guys know later this week!


  • Slow Cooker “Baked” Oatmeal with Bananas, Blueberries, and Coconut (from a Skinnytaste cookbook)
  • Coffee and Protein Shake with a greek yogurt

Main Entrees

  • Slow Cooker Chicken & Dumplings Soup – This soup is a gift from God…it is THAT good
  • Grilled Chicken Salad
  • Chicken “Stir Fry” (by stir fry, I mean with rice noodles, sauce, and veggies)
  • Protein Cookie (for late nights at the gym ONLY)


  • Mandarin Oranges (I typically have 2-3 a day)
  • Banana
  • Cooked Apples (which I cooked for too long, almost making a delish applesauce)


Now it’s your turn! What is on your menu radar this week? I would love to hear!

What is Your Why?

This morning, I had the privilege to attend a “fireside chat” with none other than the well-known Simon Sinek. For those of you who don’t know (it’s okay, I didn’t a week ago), Simon is a leadership expert who has given a Ted talk and has written a book called “Start With Why.”

If you are interested, check out his talk here: Why Good Leaders Make You Feel Safe.

While his thoughts this morning for my group were centered around leadership in the workplace, the core of his thoughts can be much more broad in application. This led me to think, what is my why for getting healthy, for desiring to lose weight, for waking up every single day?

I have recently discovered (I think) my purpose, and it is the tagline of this blog: To educate, inspire, and equip others to live life wholefully. I just didn’t realize that this statement was in fact my bigger purpose.

So ask yourself: What is your why?
You know “what” you do everyday, and you know “how” you do that; but what is the “why” in your life? This very “why” has the power to unlock so much potential in the everyday.

Meal Plan Monday

Happy Monday! For those of you who have an extra day off work, congratulations! My current profession (public accounting) is not so lucky/blessed to have today to ourselves.

I thought I would share with you what I have lined up for my week of eats. FYI – I love themes, and alliteration, so “Meal Plan Monday” it is!

In the past I tried to plan out my days out exactly, with Breakfast, Lunch, Dinner, and Snack by day. However, I found it too cumbersome to stick with. As such, I have moved to a more flexible meal planning concept, in which I aim to have 2-3 options available for each meal. This way, I can vary my days by what I have time for and/or what I am in the mood to eat.

  • Breakfast Ideas
    • Oatmeal (the variations are endless!)
    • Protein Frappe (I combine ice, coffee, and a chocolate protein shake in a blender)
    • Scrambled Eggs (2) with Turkey Bacon
  • Main Entree Ideas
    • Buffalo Chicken Salad or Buffalo Chicken w/ Rice Noodles
      • I found a delicious recipe for buffalo chicken made in the slow cooker that I am currently loving. Let me know if you would like the recipe!
    • Greek-Inspired Lemon Chicken Soup from Lexi’s Clean Kitchen Cookbook
      • This reminds me of Panera’s Lemon Orzo Chicken Soup, but it is so much healthier AND tastier.
    • Stir-Fry
      • For nights when nothing else sounds good, I’ll just make a quick stir-fry with rice noodles, veggies, and typically chicken. Quick, healthy, and easy!

As you can see, my meal-planning is not overly complicated and allows for flexibility. I typically snack on fresh fruit or not at all, to curb any mindless or emotional eating.

Do you meal plan? If so, what are your mainstays?

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