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The Wellness Coaching Membership You Didn’t Know You Needed

Is it weird to be obsessed with something you’ve created? Because I created the Be Well w/ Steph + Membership, and I’m obsessed with it.

Videos with PRACTICAL advice + accountability + exclusive online community + weekly live Q & As + delicious recipes = THIS PROGRAM

Let me tell you what makes this Membership such a dream…

Why should I join your Monthly Membership?

Because you want someone who gets YOU. I get you because, well, I was you! It took me years of navigating nutrition programs and diet plans to realize that absolutely nothing is “one size fits all.” Instead, what matters is creating daily healthy habits you can stick with! And I can become a friend who keeps you on track and helps you actually achieve your health goals.

Because you’re busy. No calorie tracking. No weighing. No containers. No 17-step recipes to follow. In my program, we focus on simple changes and building sustainable, healthy habits that make your life BETTER, not busier.

Because you can’t stand dieting. If you’re always hungry or never satisfied, you’re doing it wrong. If you have to buy products from a specific company for it to work, you’re doing it wrong. Let’s do it better by learning about foods that fuel you, foods that fill you, and foods that serve your body – and your taste buds!

Because you want to take control of your health. In a world where so, so much seems out of our control, what we put into our bodies on a daily basis is something we CAN control. Improving our weight, fighting genetic chronic diseases, boosting energy, improving our immune system… We can do these things by changing our diet & lifestyle.

Because it takes a village. Or a Facebook group, or whatever – it takes a COMMUNITY. You’ll be able to join an exclusive Facebook group with like-minded people who are also embracing healthy eating goals and striving to become better versions of themselves. With saved resources, live teaching videos, Q&As, challenges, check-ins, and more, you don’t have to do this alone. Ya have us, now!

So… Ready to make that change?

Beating the “Winter Blues”

Notice yourself sinking into a slump during the winter?

Cold, snow, and clouds have you wanting to go back to bed?

You’re not alone! Seasonal Affective Disorder (SAD) is very real and can affect people in a variety of ways. Even without a SAD diagnosis, you might experience low interest, low energy, lack of interest in your usual favorite things, etc.

In the video below from Instagram, I chat w/ my friend Sarah Connelly about why we feel so “down” in the winter time & what we can do to boost our mood! We talk about changing thought patterns, focusing on self care, mindfulness, light therapy, and more.

Things we mention that you may find helpful:

• Vitamin B Complex (vegan): https://bit.ly/3b5wlBK
• Vitamin D w/ K2 (vegetarian): https://bit.ly/2Lma5c5
• LED Light Therapy Lamp: https://bit.ly/2XaoGKb

What is one thing you can practice this year to support your mental health? 🤍 Leave a comment (here or on Instagram) and let us know!

Simple WFPB Meal Prep Tips

I think about “meal prepping” more like “mapping out a week of eating.” When I was physically going to work every day and trying to take advantage of 14 minute teacher lunch breaks (if you know, you know), I was much more detail oriented about prepping.

Truth be told, I enjoy mapping out a week of eating a lot better! It only takes me a few minutes of thought and a couple hours of cooking/preparation to be pretty much set for a balanced, nutritious week. And the best part? No getting bored from eating the same thing every day!

A few DOS/DON’TS to get started:

  1. DO think about what you already have in the house. Browsing the internet for new recipes is SO overwhelming. Instead, let the food drive the meal. (This cuts back on grocery shopping, too. You’d be surprised what’s hiding in the back of those cupboards!)
  2. DO pay attention to what research says we should be eating daily for optimal nutrition, energy, and disease prevention. For example, I know I should be eating green leafy vegetables regularly, even though they’re not my fav… So I plan them into my days in really purposeful ways. (I’ll admit to frequently hiding them in my spaghetti sauce or smoothies!)
  3. DO focus on whole foods. They’re cheaper, easier to cook, more filling, and more nutritious. Herbs, spices, sauces, and condiments can be your best friends when it comes to “spicing up” a simple diet based in whole grains, beans, and vegetables.

  1. DON’T try to cook a completely different dinner every night. Unless you absolutely love to cook and spend a lot of time at home, this probably isn’t feasible, and it isn’t necessary. Instead, when you have a few minutes, cook a big patch of pasta for two different dishes. Make a pot of rice to use for Mexican one night and Asian stir-fry another.
  2. DON’T wait until you’re hungry to try to eat a vegetable. Most people, when they’re suddenly super hungry, don’t want to cut carrots or peel cucumbers! Having these things cut and ready in the refrigerator helps, but so does eating them as a late morning snack, chopped up in a lunch, or cooked into your favorite sauce. I like to prep my produce as soon as I bring it home from the grocery store.
Whole grain pasta with frozen vegetables & white beans makes for a super simple, balanced meal. Make a big batch and use it for a mixture of lunches and dinner!

Below is a video from my IGTV (Instagram TV, if you’re new) that walks through how I map out a week of eating and the types of things I include. Hope you find it helpful! Leave me a comment so I know you watched, and totally chime in as if you’re watching live – I’d love to answer your questions!

During 1:1 coaching, I help my clients map out their own week of eating, since everyone’s life, days, and preference are different. Once you developing a meal mapping system that works for you, it becomes second nature and a lot less stress!

To learn more about working with me as a coach, book a free 30 minute discovery call. We can talk about what you need and if what I do might be a good fit.

Thanks for reading – hope something sparked your interest! If it did, leave me a comment or message me on Instagram. Always love your feedback.

xoxo, Steph

Pumpkin Baked Oatmeal

This simple recipe makes for both an easy breakfast and a delicious dessert!

It is vegan, plant-based, gluten-free, and pumpkin-spice, sooo… Safe for all to enjoy.

Oats are also a whole grain that is rich in fiber, supporting healthy digestion and working to control both blood pressure and blood sugar.


INGREDIENTS:

  • 3 cups rolled oats
  • 2 small baked sweet potatoes (mashed) OR small can of pumpkin puree
  • 1 cup non-dairy milk of choice (I prefer soy milk)
  • 2 flax eggs (aka 2 tbsp ground flaxseed + 6 tbsp warm water)
  • 1/2c walnuts or nuts of choice
  • 2 tbsp maple syrup or raw honey
  • 1tsp vanilla extract
  • 1/2tsp pumpkin pie spice
  • 1/2tsp cinnamon
  • pinch of salt
  • Optionally, I sometimes add 2 scoops of a protein powder, like my favorite plant-based vanilla from KOS –> https://kos.com/products/kos-organic-vegan-plant-based-protein-powder

PREPARATION:

  1. Preheat the oven to 350° and lightly oil or spray a baking pan. I use a 9×9.
  2. Whisk flax and water in a large mixing bowl and let stand a few minutes.
  3. Add remaining wet ingredients (milk, potato/pumpkin, syrup/honey, and vanilla).
  4. Mix in dry ingredients (oats and spices).
  5. Press the mixture into your baking pan and bake for about 30 minutes, or until a knife would come out almost clean. Some of the pumpkin will remain moist, but that’s ok!
  6. Cool and cut into bars. I recommend a healthy serving is about 1/6 pan.

I hope you enjoy this yummy and nutritious start to your day! Let me know if you make them and what you think. 🙂

xo Steph

Vegan Buffalo Dip

Don’t you love a good party/game day snack that you can feel good about munching away on?! This spicy Buffalo “chicken wing” style dip is not only dairy free, gluten free, and meatless – it’s full of HEALTHY ingredients!
Ingredients:
  • 2 cans jackfruit
  • 1 package silken tofu
  • 1 cup raw cashews
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried dill
  • 1 tbsp dried parsley
  • 1 tsp dried oregano
  • 1/2 cup Frank’s RedHot hot sauce (more or less, depending on heat preferences)
  • 1/2 cup dairy-free cheese, if desired
Steps:
  1. Preheat the oven to 425 degrees. Lightly spray a baking sheet.
  2. Put cashews in a bowl and cover with boiling water. Set aside.
  3. Drain and rinse the jackfruit. Chop/pull it into small pieces and spread on the baking sheet. (I like to lightly season with salt, pepper, and paprika, but you can also bake plain.) Bake about 20 minutes or until the edges start to get crispy, stirring occasionally.
  4. Blend all remaining ingredients together! You can modify spices to taste.
  5. Add cashews and blend until smooth.
  6. Lower oven to 350 degrees. Grease a glass baking dish, whatever you want to serve your dip in (roughly 8×8).
  7. Combine jackfruit with the rest of the mixture and spread evenly in the baking dish.
  8. Top with dairy-free cheese if you’d like, or just an extra shake of nutritional yeast.
  9. Bake until the cheese melts or top starts to lightly brown.
Serve it up!

Serve this dip hot with your favorite crackers or tortilla chips. I also love to eat it with raw vegetables – carrots and celery go great with the Frank’s, but green peppers and grape tomatoes are delicious, too!

#GoBills!