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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…

Battling Processed Foods

5 Ways to Reduce “Junk Food” & Eat a More Whole Foods Diet


  1. Evaluate your emotional connection to junk food. Are you addicted? It might feel dramatic to be talking about being “addicted” to junk food, but hear me out: How do you feel when that first crunchy, delicious potato chip hits your mouth? How about as you lick the chocolate frosting off the top of your favorite cupcake? You know that kind of joy I’m talking about. It’s HEAVENLY. It’s why we grab the salty snacks when we’re stressed and the ice cream when we’re sadโ€ฆ for that dopamine hit! There’s a reason they call it comfort food… Ok, so maybe it isn’t the food itself we’re addicted to; maybe it’s the comfort? The pleasure? The feeling of control? The energy boost? However we look at it, there’s something about that processed food that makes us keep coming back for more. It’s THAT that we need to tackle first. What else can we do when we’re stressed? What else can make us feel better when we’re sad? What else can we do, or even eat, when we need energy that isn’t full of sugar/salt/fat. Let’s start there. โค Share with us – what’s something you can do that brings you joy when you’re sad/stressed that is NOT related to food?
  2. Start assessing snacks. First, let’s clean up the definition of a snack. What it doesn’t need to be: Something in a single serve package; something that isn’t eaten at a meal time; something special. What it does need to be: a typically smaller portion of food eaten between two meals; something nourishing to give your body energy. How does this change your definition of a snack? Now, a less processed snack could be: a piece of fruit & some almonds some raw vegetables & guacamole, hummus & whole grain crackers… but it could ALSO be: leftover pasta salad, half a PB sandwich, a small veggie wrap, a cup of soup, etc. Focus on eating more than one food group to give yourself lasting energy and a good balance of nutrients.
  3. Start swapping! When it comes to meals, start to incorporate more whole food swaps into your favorite dishes you already make: canned soup –> vegetable broth and frozen vegetables, sour cream –> cashew cheese, white rice –> brown rice, apple juice –> the whole apple, sausage –> beans & spices Swap one thing at a time and your meals will transform before your eyes! This is one kind of thing I help clients do: take a look at what they’re already eating and find ways to swap/adapt/adjust in order to provide nourishment and meet health goals (while still staying tasty!)
  4. Avoid additives. (Sugar and sodium and oils, oh my!) I love the saying, “Food doesn’t have ingredients; food IS ingredients!” A simple way to eat healthier is to eat food with fewer additives. Many ingredients are added to packaged foods for “flavor” or preservation that our bodies simply don’t need – or that may even be quite harmful! I encourage you to stick to as many foods in their whole form as possible. If you are buying packaged foods (which we all do sometimes, for fun, flavor, or convenience!) try to minimize the amount of added sugar, salt, and oils, in all their varying forms. Remember, what matters the most is what we do the most, so make the bulk of what you eat be just plain FOOD! Finding the place for packaged favorites among a mostly whole foods diet is something I help clients with all the time. (If you’d like to share your processed food battles and see if working together might be a good fit, go ahead and book a free 30 minute discovery call.)
  5. Focus on eating for HEALTH. We’re not torturing ourselves, here; we’re eating foods that will protect our health. Think about it as “crowding out” processed foods, not eliminating them. When we fill up on whole foods, focusing on eating a wide variety of whole plant foods every day, we have less room for the processed stuff. Try putting your veggies on your plate first, then your proteins and whole grains, then adding whatever else makes you happy! Think of using highly processed foods kind of how you’d use condiments in general – sparingly for flavor, not as the center of the meal.

Food has the power to help us fight chronic diseases like heart disease, cancer, type 2 diabetes, dementia, chronic inflammation, digestive disorders, hormone imbalancesโ€ฆ. you name it! In addition, it offers us fuel for our long days and energy to tackle all our goals & dreams. Powerful stuff, huh?!


Follow me on Instagram for daily whole foodie & healthy habit goodness!

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:

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

What is one thing you can practice this year to support your mental health? ๐Ÿค 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 favโ€ฆ 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 350ยฐ 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. ๐Ÿ™‚

xo Steph

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?