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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.

1:1 Holistic Nutrition Coaching + all of the resources + accountability + online community + live videos + 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. Instead of just sending you a meal plan and calling it a day, this will be a personalized experience. By starting with a 45-minute consultation and incorporating 1:1 check-ins throughout the month, 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?

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 350Ā° 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. šŸ™‚

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
  • 1Ā tspĀ onion powder
  • 1Ā tspĀ garlic powder
  • 1Ā tspĀ dried dill
  • 1Ā 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!

Am I Getting Enough Protein?

Do you consume enough calories each day? Then odds are great you consume enough protein, too!

If you’ve been getting back to the gym and thinking about gaining muscle mass, or if you are keeping an eye on your weight these days, you might be questioning your protein intake.

If you are on a plant-based diet and think about these things, you might be REALLY questioning it!

I have some good news for you…

It’s really hard to be protein deficient if you’re eating enough calories, because most foods contains at least some amounts of protein, and the consensus on recommendations seems to be that 10-35% of your daily calorie intake comes from protein.

Now, I know that seems like a really broad range. That’s because protein recommendations vary greatly by age, sex, activity level, etc. If you are pregnant or breastfeeding, or trying to build muscle mass, you’ll find yourself on the upper end of that recommendation. For most of us, though, we probably consume more than we even need for daily activity and weight management.

The Academy of Nutrition and Dietetics recommends that the average individual should consume…0.35 grams per pound of body weight per day for general health.

That means that if you’re 150lb and in average health, with moderate activity levels, you need approximately 53g of protein/day. If you’re 200lbs, you need about 70g. (Remember, these still vary!)


So, are you getting as much as you need? Let’s take a look at a standard “healthy” American day of meals:

  • Breakfast: 2 eggs (12g) + 1c spinach (3g) + whole wheat toast (10g)
  • Lunch: Salad (3g) + 1/2 c chickpeas (8g) + 1/4c almonds (8g)
  • Dinner: 1c whole wheat pasta (10g) + 1c peas (8g) + 1c broccoli (3g) + 3oz chicken (24g)
  • TOTAL: 89g

See?! More than the recommendations, and this does not include any snacks, or any milk or alternatives. Cow’s milk and soymilk are both 8g/cup. (I also didn’t include fruit, a healthy part of every day, just because the protein content is low – we eat fruit for lots of other important reasons!)


Well, what about plant-based diets? Let’s just make a couple swaps!

  • Breakfast: 6oz tofu (18g) + 1c spinach (3g) + whole wheat toast (10g)
  • Lunch: Salad (3g) + 1/2 c chickpeas (8g) + 1/4c almonds (8g)
  • Dinner: 1c whole wheat pasta (10g) + 1c peas (8g) + 1c broccoli (3g) + 1/2c lentils (9g)
  • TOTAL: 80g

Still above the daily recommendations for most adults, without snacks or milks! You can imagine how quickly those things add up…


A quick discussion on how all protein is not created equal, and why I emphasize increasing your protein intake from plant sources…
Animal Protein Sources are:
  • Typically higher in calories
  • Packaged with fat, saturated fat, dietary cholesterol, & sodium
  • Often treated with or exposed to antibiotics and hormones
  • Causes of cell oxidation and inflammation
  • In excess, stressful to the kidneys & liver
Plant Protein Sources are:
  • Typically lower in calories
  • Void of saturated fat & cholesterol
  • Packaged with fiber, iron, potassium, zinc, magnesium, and a variety of other micro-nutrients
  • Full of antioxidants that reduce inflammation and repair cells
  • Of no strain to our organs

Now you can rest assured – you are getting plenty of protein! If you’re wondering about deficiency, though, we could chat about fiber… but I think that’s a conversation for another day…

Want to have more conversations about healthy diets?

Not on Facebook? No worries – we can stay in touch through email!

Is 1:1 Nutrition Coaching Right for ME?

Well, it depends: Do you want results?

Working 1:1 with a Holistic Nutritionist guarantees the most individualized approach to tackling YOUR goals and getting you the results you’re looking for when it comes to managing your weight, improving your energy, fighting chronic disease, and promoting your overall well-being.

Even if we all ate the same and worked out the same, we’d still have different bodies.

Read that again.

Ok, so if health and nutrition plans are not “one size fits all,” then the most effective way to get results you’re looking for is to work with someone who is knowledgeable and who can customize a plan to meet your nutritional needs, lifestyle, medical background, and health goals.


1:1 Nutrition Coaching is for you if:

  • managing your weight is a source of frustration and you don’t know where to start
  • you are tired of researching/looking for recipes/wasting your money on one-size-fits-all programs or products you can’t stick with
  • you want more ENERGY, for yourself, your partner, your kids, your career, your goals…
  • you want a personal coach & cheerleader (me) who can guide you through transforming your health in natural, sustainable, delicious ways, once and for all!!!

What will I actually DO for you as a coach?

  • have an Initial Consultation (90 minutes) where we:
    • review medical history
    • discuss your lifestyle patterns
    • review current eating logs
    • set your health goals
  • have a series of Follow-Up appointments (45 minutes), depending on your needs, where we:
    • learn about nutrition related to your goals (reading labels, serving sizes, food groups, balanced meals, meal prep, and medically-specific diets)
    • create and monitor action plans for your goals
    • find healthy recipes that sound delicious to your personal tastes
    • create customized meal plans or shopping lists
  • offer other educational services, as desired, including:
    • pantry makeover
    • grocery store tour
    • meal prep or cooking tutorials
  • invite you to my private Facebook community, just for clients & members, with:
    • exclusive live videos & trainings
    • healthy recipes
    • a motivational, supportive community
  • give you access to me via text, email, messanger… I am here to answer your questions between meetings, offering tips and support!

When you’re my client, your health becomes my priority. I want to see your goals succeed.

Thinking about diving in and taking control of your health by working 1:1 with a Holistic Nutritionist? You have a few places you can go from here…