But… What DO you eat?

Get Stephanie’s Plant-Based Grocery Shopping Guide below!

I can’t tell you how often I have this conversation:

“I eat a plant-based diet.”

“Do you eat any meat at all?”

“Well, you can on a plant-based diet, but I choose not to.”

“Do you eat cheese or eggs or anything?”

“No, I don’t.”

“Oh… well then, what DO you eat, like salads?”

(Real Talk: I think I’ve only had two salads this week. It’s on my New Years Resolutions, okay…)

A plant-based diet is built around all kinds of plants: root vegetables & others, leafy greens, fruits & berries, whole grains, beans, legumes, nuts, & seeds.

The focus is not that “I don’t eat animal products,” but that I do eat EVERYTHING else.

I keep my pantry stocked with white and sweet potatoes, oats, whole wheat pasta, edamame pasta, quinoa, brown rice, lentils, chic peas, black beans, canned tomatoes, salsa, vegetable broth, almonds, cashews, and sunflower seeds.

My freezer has broccoli, peas, corn, cauliflower rice, blueberries, and strawberries.

In my refrigerator are baby spinach and salad greens, peppers, citrus fruits, carrots, celery, cucumber, pickles, hummus, tofu, peanut butter, and soy milk.

Don’t forget the counters with bananas, avocados, tomatoes, and whole grain bread.

And this doesn’t include spices or condiments!

So… I made you a Plant-Based Grocery Shopping Guide so you can see EXACTLY what I buy and eat! Grab it below, and let me know what healthy, plant-based choices you’re adding to YOUR shopping list!

Setting Up for Success

What would you do if you knew that you could not fail?

***Goal-Setting Freebie Below***

We set goals all the time. Or at least, we THINK we do…

We tell ourselves things like, “This week I’m going to the gym more,” or “I’m going to eat more salads.”

For years now I’ve been saying, “This year I’m going to be able to do a handstand,” yet, have I ever actually accomplished this goal? NOPE. Because I’ve never made a plan for how to.

Your goals may be simple: Eat healthier snacks. Go to bed earlier. Get to work on time.

Your goals may be a little more challenging: Lower cholesterol levels. Run faster.

Maybe they’re HUGE: Get promoted. Run a marathon. Lose a lot of weight. Pay off debt.

Whatever your goal is, you need to PLAN FOR SUCCESS. Visualize getting there, create your road map, and build in the support you need to achieve it.

Successful people are not successful on accident. They write their goals down frequently because words have power. They plan for it, work for it, and build their habits to support the goals that they have. It’s great if I want to do a handstand, or eat more raw vegetables, or whatever your goal is, but watching Netflix isn’t going to help me accomplish it. I have to dedicate time and effort in a purposeful way.

**Disclaimer: Netflix can have a valid place in your life. Helping you achieve your goals just isn’t it.

ONE MORE THING: Be realistic. You are a human with a busy life. Think about what you actually hope to accomplish to make yourself healthier or happier, and choose a time-frame that is doable for your life. If you can spend just 15 mins a day (less than one episode) working toward your goal, you will make progress. Focus on progress, not perfection, friends.

Ready for a look into HOW I plan for success?

Grab my goal-setting worksheet below!

5 Healthy Changes to Make in the New Year

How is your 2020 going so far?!

Are you recovered from your holiday extravaganzas yet? I have a bad habit of saying, “I’ll do that when I’m off for the holidays,” to about about 700 things, and then quickly realizing that my expectations are unrealistic… Mostly I caught up on sleep! Two things I am VERY excited to have accomplished, though, are launching my Holistic Nutrition counseling practice, and starting my email list. Thanks for being a part of my journey!

My Tips for a Healthier YOU in 2020!

1. Stay hydrated. Hydration doesn’t just come from drinking water, but also from fresh fruits and vegetables and water-based beverages like seltzer, tea and yes, even coffee! Water intake recommendations can vary greatly from person to person based on their nutritional needs, age, and exercise, but as a general guideline, shoot for half your body weight in ounces each day. That means if you weigh 180lbs, you should aim to drink about 90oz of water/day. Staying hydrated cushions your brain and nerves, lubricates your joints, boosts skin health, regulates body temperature and blood pressure, and flushes waste. It’s one of the simplest things you can do to support your overall health!
   This has been my fav water bottle to carry for years. It’s 40oz – if I can drink two a day, I’m feeling great: https://www.kleankanteen.com/products/classic-water-bottle-40oz?variant=1605355075

2. Keep a consistent sleep schedule. Getting enough sleep can be a challenge. Experts are saying, though, that the amount of sleep you get is only one factor; as with most things, consistency here is key. When you go to sleep and wake up at different times throughout the week, you literally become jet-lagged. Your body may be getting up on Monday morning thinking you’ve crossed time zones since Saturday night! Shoot for that 7-hour a night minimum, but also aim to rise and shine around the same time every day. 
   I’m the type of nerd who likes to track her sleep cycle… This is the app I use: https://www.sleepcycle.com/

3. Practice gratitude. Such an easy little habit… I started this about ten months ago and it was life-changing. (I know that sounds dramatic, but I mean it!) When you wake up and make a list of the good things in your life, the blessings you have, and the people who support you, it’s easier to take some of the difficult parts of your day a little more lightly. It takes two minutes to do and I don’t think you’ll regret the shift in your mindset when you make this a routine. Any notebook will work, but Amazon has some guided ones that are fun.

4. Swap refined grains for whole grains. Quick background info – A grain is made up of three parts: the germ, where vitamins, minerals, protein, and healthy fats are stored; the endosperm, or starchy carbohydrate part, that is used for energy; and the bran, or fibrous outer layers. Refined grains or “white carbs” strip the bran and the germ and only leave the endosperm. That’s why our bodies look at them like a simple sugar, and why the “carbs are bad” label gets slapped on! Whole grains, on the other hand, use all the parts of the grain and have been shown to reduce inflammation, prevent Heart Disease, regulate blood sugar, improve digestion, and boost energy.
You don’t need to “give up carbs.” I consider myself to be on a HIGH carb diet! I’m just careful about where those carbs come from: vegetables, sweet potatoes, fruits, beans, and whole grains. Some of my favorites are quinoa and barley, but I also eat breads, pastas, wraps, etc… Look for that 100% whole grains!

5.Try Meatless Mondays. There are so, so many reasons to make this choice… Choosing to not eat meat one day a week means you WILL choose to fill your plate with other nutrient-packed foods like whole grains, beans, legumes, and vegetables. It means you’ll reduce your cholesterol and saturated fat intake. You’ll learn about and explore new foods. You’ll also reduce the impact you make on the environment. 
   You can go to https://www.meatlessmonday.com/ to learn a lot more and get some awesome plant-based recipes to send you on your way!

What do you think? Do any of these changes inspire you? I’d love to hear from you!

Today will be amazing.

H A P P Y – N E W – Y E A R

Some years are amazing and some years are hard, just like some days are amazing and some days are hard. More likely, however, it’s a combination – a roller coaster of ups and downs, wins and losses, sadness and joy… 𝐓𝐡𝐚𝐭’𝐬 𝐥𝐢𝐟𝐞, 𝐛𝐚𝐛𝐲! And as annoying as it may be to some people, I truthfully believe that the way to have more good days is to wake up and tell yourself, every day, 𝐭𝐨𝐝𝐚𝐲 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐚𝐦𝐚𝐳𝐢𝐧𝐠. Even if you’re not sure it will be. Even if you feel like there’s no way it ever COULD be. Because when you tell yourself 𝐭𝐨𝐝𝐚𝐲 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐚𝐦𝐚𝐳𝐢𝐧𝐠, you take control of the only thing you truthfully have control over: how you respond to the situations life throws you.

READ 👏 THAT 👏 AGAIN: the only thing you have control over is how you respond to the situations that life throws you. 𝐒𝐨𝐨𝐨𝐨… You need to decide that the day will be amazing; that the year will be amazing; that you will respond to the roller coaster of life with determination, grace, positivity, and compassion. And that when you can’t – when you just feel like you just can’t – that you will reach out to me – someone – anyone – to help remind you that you ARE determined, and graceful, and that you can do it.

And that will be pretty 𝐚𝐦𝐚𝐳𝐢𝐧𝐠, too. ✌️✨