Steph Genco - Podcast Details

Shows

The Growth Mindset GalEp. 186 The Impact of the Language on Our Ability to Make Sustainable Habits w| Steph GencoHappy Mindful Monday Everyone!In this week's episode, our host Allie Brooke interviews fellow educator Steph Genco. Steph Genco Gasiecki from Buffalo, NY is an education consultant, speaker, and health and wellness coach specializing in teacher wellness, social-emotional learning, and creating empathetic classrooms. With over 12 years of experience as an elementary teacher and a background in general and special education, Steph now focuses on helping educators improve their health and self-care habits to show up for their students with energy, patience, and empathy. Through her Be Well to Learn brand, Steph provides coaching and professional development to...2024-12-3052 min

Be Well with Steph, The Podcast103. Self Love Challenge Day 7: Embracing Your IndividualityThat’s bring everything together and reflect on how YOU as an individual can start applying these self-love ideas to your day to day life. 💖 Please lmk what you’ll be carrying forward! www.instagram.com/bewellwithsteph_ COACHING: www.bewellwithsteph.com 2024-02-1907 min

Be Well with Steph, The Podcast102. Self Love Challenge Day 6: Do Something That Sparks Joy!If you’ve needed permission to use your time simply for the sake of fun & joy… here ya go. 😘 Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Dm me any time - let me in on the fun!: Http://www.instagram.com/bewellwithsteph_ COACHING: http://www.bewellwithsteph.com/workwithme 2024-02-1812 min

Be Well with Steph, The Podcast101. Self Love Challenge Day 5: Stop Comparing!Giving actual ways to stop focusing on what others have/do and start focusing on YOU! 💖 Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Dm me any time: Http://www.instagram.com/bewellwithsteph_ COACHING: http://www.bewellwithsteph.com/workwithme 2024-02-1709 min

Be Well with Steph, The Podcast100. Self Love Challenge Day 4: Celebrate Your Wins!100th episode!? Omg how perfect… help me CELEBRATE this milestone by listening, sharing, leaving a review, sending a dm… THANK YOU for being here!! Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Don’t forget to tag me Http://www.instagram.com/bewellwithsteph_ COACHING: http://www.bewellwithsteph.com/workwithme 2024-02-1605 min

Be Well with Steph, The Podcast99. Self Love Challenge Day 3: Nourish to Flourish, Baby!This is my FAVORITE topic, if you can’t tell!! I could go on and on… be sure to scroll back & look for more nutrition topics, if you’re into this! Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Don’t forget to tag me in your foodie pics today! Http://www.instagram.com/bewellwithsteph_ COACHING: http://www.bewellwithsteph.com/workwithme EAT WELL COURSE: http://www.bewellwithsteph.com/eatwell 2024-02-1509 min

Be Well with Steph, The Podcast98. Self Love Challenge Day 2: Move Your Body from a Place of LoveTime to get moving!! Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Tag me on instagram & let me see how you’re moving & grooving - it doesn’t have to be complicated to be effective! Http://www.instagram.com/bewellwithsteph_2024-02-1407 min

Be Well with Steph, The Podcast97. Self Love Challenge Day 1: Morning AffirmationsHow you talk to yourself matters. A whole lot. Let’s start working on that, shall we? Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Dm me on instagram and lmk how you feel about affirmations… and don’t forget to tag me in some of your favorites! Http://www.instagram.com/bewellwithsteph_2024-02-1309 min

Be Well with Steph, The Podcast96. I’m back again & I’m being real + join self love challenge!Let’s try this again, shall we? Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Dm me on instagram and lmk what YOU need! Http://www.instagram.com/bewellwithsteph_2024-02-1112 min

Be Well with Steph, The Podcast95. Healing Your Relationship with Food Part 3: Embracing Self CompassionHey, you - you're doing a good job. Let's be a little nicer to you, shall we? This is the final part in a 3-part series where we journey together towards liberation, and where food becomes a source of pleasure, energy, and vitality, guiding you towards a path of lasting well-being. 🤍 Read the full show notes on the blog: http://www.bewellwithsteph.com/post/healing-your-relationship-with-food-part-3-embracing-self-compassion Follow up questions?? Hit me up at http://www.bewellwithsteph.com/podcast http://www.instagram.com/bewellwithsteph_ Shout out to my assistant Alisa for her help with writing this series & my sister/engineer/songwriter Sara Elizabeth...2023-10-1621 min

Be Well with Steph, The Podcast94. Healing Your Relationship with Food Part 2: Ditching Restrictive Mindsets & Embracing Food FreedomThis episode is unpacking ALL the things when it comes to diet culture flags to watch for, what "food freedom" is, how to start eating in a way that feels good to YOU! This 3-part series is a journey together towards liberation, where food becomes a source of pleasure, energy, and vitality, guiding you towards a path of lasting well-being. 🤍 For more ways to start creating food freedom, get the full show notes on the blog: http://www.bewellwithsteph.com/post/healing-your-relationship-with-food-part-2-ditching-restrictive-mindsets-embracing-food-freedom Follow up questions?? Hit me up at http://www.bewellwithsteph.com/podcast http://www.instagram.com/bewellwithsteph_ Shout out t...2023-10-0931 min

Be Well with Steph, The Podcast93. Healing Your Relationship with Food, Part 1: Mindful BeginningsIf you've been on the rollercoaster of restrictive diets, labeling certain foods as "bad," and internalizing harmful beliefs about certain eating habits, know that you're not alone - and that it’s not your fault! I’m here to tell you it's time to release those negative associations and embrace a new narrative—one that empowers you to nourish your body and soul without guilt or restriction. This 3-part series is a journey together towards liberation, where food becomes a source of pleasure, energy, and vitality, guiding you towards a path of lasting well-being. 🤍 More tips on mi...2023-10-0218 min

Be Well with Steph, The Podcast92. How getting active can improve your mental healthLife is busy and full of stressors and sometimes it's so easy to forget that we have the power to reduce that stress, just by moving our bodies more. It doesn't have to be a 5k, marathon, or HIIT workout class. We can simply put some music on and dance it out! It just feels good to move your body. But in case you need more reasons to get active, keep listening... We're talking about stress responses, hormones, social interactions, exercise, & more! Read the full notes at http://www.bewellwithsteph.com/post/how-getting-active-can-improve-your-mental-health Connect on instagram: www.instagram.com/bewellwithsteph_ Work wit...2023-09-1819 min

Be Well with Steph, The Podcast91. Everything Yoga! Interview with Studio Owner & Instructor Ashley KneyIf you've ever thought about trying yoga but aren't sure it's for you, then you need to give this a listen! To kick off September, National Yoga Awareness Month, I had such a great time chatting with Ashley Kney, one of the owners of The Practice Buffalo. The Practice is a power yoga studio whose instructors truly model how to live a yoga lifestyle, on and off the mat. Ashley shares advice for new and aspiring yogis, as well as info on the power yoga style. Take a risk, treat yourself with kindness, and strengthen yourself - body, mind, and s...2023-09-0533 min

Be Well with Steph, The Podcast90. Achieving Your Health Goals, Part 3: Let’s Set SMART Goals!This is the final part to the series brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, to stumble on our health goals. Keeping it real – we've all been there, chasing after those seemingly unattainable expectations and falling short of our goals. Wondering why this just "never sticks" or we just "can't" get on top of our health? I hope this series brings you some enlightenment on some (easy to fix) mistakes that you might be making, and gets you back on your wellness game! Get the f...2023-08-2823 min

Be Well with Steph, The Podcast89. Achieving Your Health Goals, Part 2: Find Your Support SystemThis series continues to be brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, to stumble on our health goals. Keeping it real – we've all been there, chasing after those seemingly unattainable expectations and falling short of our goals. Wondering why this just "never sticks" or we just "can't" get on top of our health? I hope this series brings you some enlightenment on some (easy to fix) mistakes that you might be making, and gets you back on your wellness game! Get the full blog post...2023-08-2122 min

Be Well with Steph, The Podcast88. Achieving Your Health Goals, Part 1: Managing Your ExpectationsThis series is brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, to stumble on our health goals. Keeping it real – we've all been there, chasing after those seemingly unattainable expectations and falling short of our goals. Wondering why this just "never sticks" or we just "can't" get on top of our health? I hope this series brings you some enlightenment on some (easy to fix) mistakes that you might be making, and gets you back on your wellness game! Get the full blog post/show h...2023-08-1428 min

Be Well with Steph, The Podcast87. What is a “Wellness Mindset” & How Can You Cultivate One?A wellness mindset is a way of thinking about your health and wellness that prioritizes caring for all parts of yourself - physical, mental, and emotional - over following strict regimens or programs. It allows you to take responsibility for your own health and make choices to improve your overall well-being in a way that works for YOU, is sustainable, and enjoyable! In this episode, we talk about: - Letting go of your fixed mindset (and how to have a growth mindset) - How to stay committed to your goals - Forgetting the outcome to...2023-08-0719 min

Be Well with Steph, The Podcast86. Fun New Wellness Habits to Try This Month!Fun new episode! Today we explore a variety of wellness habits designed to bring joy and rejuvenation to your daily routine. My hope is for you to learn new ways you can improve your health, foster a deeper connection with nature, find relaxation and joy in your daily routines, and create a more balanced and fulfilling lifestyle. Whether you're new to the wellness lifestyle, or you're just looking for some variety, there's something in here for everyone! ----more---- Free resources to get you started: My guide to Morning Rituals (free download) Daily Journal Pages...2023-08-0123 min

Be Well with Steph, The Podcast85. Common Food Triggers & What to Do About ThemIf you've ever experienced digestive issues, skin problems, headaches, or other health problems after eating certain foods, you know how frustrating it can be to identify the culprit. In this episode, we'll explore some of the most common food triggers and sensitivities, and what you can do to manage them. Get the full blog post/show notes here: www.bewellwithsteph.com/post/food-triggers Shop KOS products using BEWELLWITHSTEPH for 15% off! www.kos.com Connect on instagram: www.instagram.com/bewellwithsteph_ Submit a question or idea for the podcast! www.bewellwithsteph.com/podcast Featured song: "Be Well" by Sara Elizabeth feat. Ethos Logos...2023-07-2414 min

Be Well with Steph, The Podcast84. Why should a woman invest in a health coach? + BONUS guided meditation!Do you ever feel frustrated, defeated, and maybe even a little bit lost when it comes to trying to make healthy changes stick? If you do, don't worry, because you are NOT alone! This episode includes: - how a coach can help you with mindset & strategy for achieving your health goals - a guided meditation with visualization for those working on their health goals - info on a free workshop to help you start getting in control of your health! Free Workshop! http://www.bewellwithsteph.com/getincontrol ...2023-07-1719 min

Be Well with Steph, The Podcast83. I’M BACK - Where I’ve been, plus let’s talk about SOY myths/benefits Woo, does it feel good to be back in action! In this episode of Be Well With Steph, the Podcast (after I explain where I've been, and how I've been caring for my own health) we are going to explore the myths and health benefits of SOY, a controversial topic in the health and wellness world. Have you ever wondered what actual research says about: Soy causing cancer? Soy causing hormone imbalances in women? If soy is bad for Men? We break that down for you today, plus share some additional health benefits of soy! Get the full blog post/sho...2023-07-1025 min

Be Well with Steph, The Podcast82. Reflecting on SIX Years of Plant-Based Eating (Family Interview!) My family is celebrating SIX years of this plant-based lifestyle this week! I'm sharing the episode we recorded last year for our 5th anniversary - Part 4 of the Plant-based Family Interview Series, where all four of us are chatting about allll the things, from favorite foods, to books and movies, to things that inspire us... Join us for the laughs & get to know us a little better! ;) You can listen to/read the individual interviews and here the why (and the how, and the results) of plant-based eating here: https://www.bewellwithsteph.com/post/plantbasedfamily Then jump over to Instagram & celebr...2023-06-2639 min

Be Well with Steph, The Podcast81. Interview w/ Gabe Bult on Habit Building, Minimalism, & Living a Simpler LifeI am PUMPED to have had the opportunity to interview Gabe Bult! Gabe is a Youtuber who offers subscribers awesome tips on minimalism and essentialism, finances, productivity, habit building, and SO much more. I’ve personally found his channel to be really valuable in both my personal/household and financial life (and my mom is a big fan, too) so I could not be more excited to share this with you! Connect with me: http://www.instagram.com/bewellwithsteph_ Coaching, blog, & more: http://www.bewellwithsteph.com Subscribe to Gabe's Youtube: https://www.youtube.com/gabebult Listen to Gabe's Podcast: ...2023-03-0628 min

Be Well with Steph, The Podcast80. 5 Steps to Start Eating From a Place of Self-LoveI’m sharing today five steps you can start taking today to start eating from a place that is a little more loving toward yourself. They’re steps I’ve used myself and things I help clients work through on a regular basis. I hope there’s something here that can help you make the process of improving your nutrition and relationship to food feel a whole lot better, too! Read the full show notes/blog here: https://www.bewellwithsteph.com/post/____5stepstostarteatingfromaplaceofselflove Read to start Eating Well? Learn about my new coaching program! http://www.bewellwiths...2023-02-2016 min

Be Well with Steph, The Podcast79. It’s Time to Eat Well: The Nutrition Program We’ve Been Waiting For!Sharing with you today, with a big ol’ drum roll… EAT WELL WITH STEPH! 90 Days to Nourishment & Control of Your Nutrition {from a Place of Self-Love} Eat Well is part small group nutrition coaching and part self-paced online course, supported by an exclusive online community I have GOT to share with you how the Eat Well system works! Give this a quick listen. :) Then head to http://www.bewellwithsteph.com/eatwell for allll the details, to save your spot, or to schedule a free Discovery Call to learn more! C...2023-02-1307 min

Be Well with Steph, The Podcast78. My Mom’s Health Scare & What it Taught Us About Heart HealthFebruary is National Heart Health Month 2023-02-0643 min

Be Well with Steph, The Podcast77. What Your Restrictive Diet is Doing to Your Body & SoulReduce portions, lower fat, cut carbs, eliminate sugar, control cravings, shorten eating window, skip snacks... Restrictive diet plans & cultural rules are always around us! How might these things be affecting our physical & mental health? Listen to see! Join the 7 Days of Self-Love Challenge! It's free & it's my favorite :) Find me on instagram & say hi! http://www.instagram.com/bewellwithsteph_ Submit your own questions for the show at http://www.bewellwithsteph.com/podcast Featured song: "Be Well" by Sara Elizabeth feat. Ethos Logos Pathos Music - find Sara Elizabeth on social @saraemusic 2023-01-2321 min

Be Well with Steph, The Podcast76. 20 ideas for things you can do TODAY to be healthier!Ok ok, I got a little carried away... but now this is like a master list of ideas that can really get your health journey rolling! Which will you try first?! Read the full show notes/blog at http://www.bewellwithsteph.com/post/wellnesslifestyle Find me on instagram & say hi! http://www.instagram.com/bewellwithsteph_ Submit your own questions for the show at http://www.bewellwithsteph.com/podcast Interested in Wellness Coaching yourself? http://www.bewellwithsteph.com/wellnesscoaching Featured song: "Be Well" by Sara Elizabeth feat. Ethos Logos Pathos Music - find Sara Elizabeth on social @saraemusic 2023-01-1626 min

Be Well with Steph, The Podcast75. What IS a ”Healthy Lifestyle,” Actually??It is really, really important to me that you listen to this episode as we begin a new year. There is sooo much media spam about what is healthy (or not) these days, and most of it is actually focused on physical appearance over true wellness. I'm hoping this episode gives you some clarity and inspiration to really live a healthy lifestyle this year... in more ways than you may expect! Read the full show notes/blog at http://www.bewellwithsteph.com/post/wellnesslifestyle Find me on instagram & say hi! http://www.instagram.com/bewellwithsteph_ Submit your own questions for the...2023-01-0916 min

Be Well with Steph, The Podcast74. What You Need to Know Before You Set Your 2023 Health GoalsYou may already have goals in mind, and that's super cool. You might not have any health goals for this year yet, or you might be kind of turned off by the idea of goals in general... Whichever you are, this is still a super important episode for the New Year! I want your dreams and goals to be successful this year, and I want you to feel well. 2023-01-0324 min

Be Well with Steph, The Podcast73. Being gentle with yourself through the Holidays, making memories, & shining your lightSome seasons for me and versions of me have been about hustle... but my heart's not really into that this year. This holiday season I am choosing gentleness. I hope this brings you a little inspiration & light. ❤️✨️ Let's connect: www.instagram.com/bewellwithsteph_ For next week 😉 Www.bewellwithsteph.com/getincontrol 2022-12-1905 min

Be Well with Steph, The Podcast72. Self-Care During the HolidaysDecember feels insane to me, every year. Schedules get wacky, responsibilities increase, and self-care often falls on the back burner. I wanted to share some ways to help you feel like self-care during the holidays is not only possible, but absolutely necessary! ----more---- We take intentional care of ourselves and our needs We eat foods that serve our bodies & make us feel energized We maintain healthy boundaries by honoring what feels good to ourselves We acknowledge that we cannot control stressful situations but we can co...2022-12-1217 min

Be Well with Steph, The Podcast71. Simplicity in gift-givingGiving you couple episodes from last year that focus on maintaining your health & wellness around the holiday season 2022-12-0517 min

Be Well with Steph, The Podcast70. Mindset Moment: Forget “Work-Life Balance” & Learn to Juggle InsteadYou can’t do it all. At least, not all at the same time! But if you’re anything like me, you WANT to do it all, or at least want to do a lot of things, and you don’t want to actually feel like hot garbage while you do it… Over the years, I’ve really benefited from thinking about a different way to do all the things. I think about doing them one at a time. Instead of keeping all the things in balance with one another, I think about focusing on just one at...2022-10-3108 min

Be Well with Steph, The Podcast69. Do you lack time or time management? How I’m making health a priority amidst the chaos...I made some big life changes this fall, and I want to let you in a little - here's what's going on, what's working, what's not, what's keeping me grounded, what's protecting my health, what's still a struggle, and what I really think about "not having enough time." It's a little rambley, but it's honest. Life is hard, but you can do hard things. You are worthy and capable of living a healthy lifestyle you love. Please consider giving this episode a share on social media, sending it to a friend, or...2022-10-2427 min

Be Well with Steph, The Podcast68. Interview Episode - Meet Tina & her 2 month plant-based anniversary!Today I am sitting with my friend & new vegan, Tina! Tina made the switch to being completely plant-based about 2 months ago, and I wanted to share with you her story! How she got here & what her life is like now. Compassion & Cucumbers: vegan resources WNY Vegans: virtual community Tina_Lou: follow Tina! Buzzin' Books: Tina's bookstore ----more---- You are worthy of living and capable of creating a healthy lifestyle you love. 🤍 1:1 Coaching: http://www.bewellwithsteph.com/wellnesscoaching Want to chat first? http://www.bewellwithsteph.com/workwithme Love to hear your feed...2022-10-1029 min

Be Well with Steph, The Podcast67. Interview episode - Meet yoga instructor Alisa & my assistant! Super special episode today as I am interviewing my assistant, and fellow wellness advocate, Alisa!! She is a yoga and meditation teacher, lover of fur babies, and social media / marketing professional. Meet one of the peeps behind the scenes at Be Well With Steph. Alisa & I knew we were the perfect fit for each other when she applied for this position, and told me about her background in wellness living. Curious? You'll have to check out the podcast episode to find out why... Find Alisa: www.elevatedselfsolutions.com // @ninja_warrior_goddess Take a yoga class: Wednesday's at 6pm Central Rock Buf...2022-09-2636 min

Be Well with Steph, The Podcast66. Q & A Grab Bag - Beverages, Healthy Habits, & Whole 30Do you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it? Well these questions came from people like you! This episode chats about my favorite beverages, the habits I can't live without, and my thoughts on "Whole 30." I'm really interested to hear what you think! Leave me your own questions at www.bewellwithsteph.com/podcast Looking for support yourself? Let's chat and see if working together would be a good fit. Discovery Calls are...2022-09-1917 min

Be Well with Steph, The Podcast65. INTERVIEW w/ Personal Trainer & Nutrition Coach Heather Anderson of ”Healthy with Hap”I could have talked with Heather for HOURS! Listen in as we chat about how people can get started on their personal wellness and nutrition journeys, the importance of mindset to health, Heather's approach to feeding littles, finding balance in your life and in your eating, following your heart, and soooo much more! Connect with Heather on instagram @healthywithhap: www.instagram.com/healthywithhap You are worthy & capable of creating a healthy lifestyle you love. www.bewellwithsteph.com Featured song: "Be Well" by Sara Elizabeth feat. Etho...2022-09-0535 min

Be Well with Steph, The Podcast64. Super simple daily habits to start feeling more WELLIf you've been wanting to make some healthy changes but aren't sure where to start, maybe one of these ideas is for you! (And it might surprise you - none of them are diet or exercise!) So much goes into caring for our health and feeling well. I'm really hoping these ideas help you on your journey. Don't forget to download the free Morning Ritual guide! https://www.bewellwithsteph.com/morningrituals You are worthy & capable of creating a healthy lifestyle you love. Let's do it together! www.bewellwithsteph.com/workwithme ...2022-08-2915 min

Be Well with Steph, The Podcast63. Mindset Moment: Emotional Intelligence & moving through your feelings.Super short episode; super short message about how we learn to perceive, evaluate, and control our emotions in order to find more peace. It is normal to have big, powerful feelings - but learning to move through those feelings is the key. Read the full transcript on the blog: www.bewellwithsteph.com/post/mindsetmomentemotionalintelligence Are there habits that aren't serving you or mindset blocks you need to get around in order to better care for your health? I'd love to address one for you. Email steph@bewellwithsteph.com or send a DM...2022-08-2211 min

Be Well with Steph, The Podcast62. Nutrition Q & A - weight gain, timed eating, dairy, & more!Do you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it? Well these questions came from people like you! This episode dives into weight gain during menopause, eating at certain times of the day, dairy benefits / concerns, and how to balance your plate. Leave me your own questions at www.bewellwithsteph.com/podcast Links: Building Portion Awareness without Portion Control https://www.bewellwithsteph.com/product-page/building-portion-awareness-without-portion-control Li...2022-08-1517 min

Be Well with Steph, The Podcast61. Out-of-the-box ways a Wellness & Nutrition Coach can support your health!Working with a coach is not just meal plans & exercise goals... FAR from it! There are some surprising ways I've been able to support clients this year that have made BIG impacts on their quality of life, and I want to take a few minutes to share those with you. Maybe you'll see yourself in one of their stories. Maybe it will make you think about an area of your life that could use a supportive hand. Maybe it will just help you see "wellness" a little more broadly. Looking for support yourself? L...2022-08-0811 min

Be Well with Steph, The Podcast60. 3 easy plant-based dinners to help your family get startedWant to try eating more plant-based meals, but feel resistance coming from your partner or family? I have three dinner ideas for getting started! Looking for more recipes or meal ideas? Download this free sample plant-based meal plan! Www.bewellwithsteph.com/plantbasedmealplan We can work on this together, too! ❤️ Www.bewellwithsteph.com/workwithme https://midwestfoodieblog.com/bbq-chickpea-sandwich/ https://www.noracooks.com/cashew-sour-cream/ Featured song: "Be Well" by Sara Elizabeth feat. Ethos Logos Pathos Music - find Sara Elizabeth on social @saraemusic 2022-08-0114 min

Be Well with Steph, The Podcast59. Mindset Shift: What will happen if you slow down for a few minutes?Super short episode; super short message about how slowing down moves me a head, and how taking the time to care for yourself is ALWAYS worth it. 2022-07-2508 min

Be Well with Steph, The Podcast58. Q & A Grab-Bag - low calorie drinks, easy lunch ideas, and diet culture beliefsDo you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it? I'll be your new google! ;) haha. I'll be throwing in some "Q & A Grab-Bag" episodes, where I answer questions that come from YOU. If YOU have a wellness or nutrition question you'd like answered on the podcast, send a DM on instagram (http://www.instagram.com/bewellwithsteph_) or email steph@bewellwithsteph.com You are worthy of living and capable of creating a healthy lifestyle you love. 🤍 Want to ch...2022-07-1817 min

Be Well with Steph, The Podcast57. Arielle’s Client Transformation I am so excited to share this journey with you from one of my clients, Arielle! Over the past year, she's had a truly inspirational transformation. Originally posted as an Instagram story interview, I wanted to share some of the ways that we worked together in a coaching experience to contribute to her transformation & maybe some of the benefits that you could have, too! Arielle has been with me for several months now, working 1:1 through wellness & nutrition coaching. I asked her to come on Be Well With Steph, The Podcast to tell you about it because as much as I l...2022-07-1131 min

Be Well with Steph, The Podcast56. Plant-Based Family Group Chat - Come on inside! Welcome back for Part 4 of my Plant-based Family Interview Series, where all four of us are chatting about allll the things, from favorite foods, to books and movies, to things that inspire us... Join us for the laughs & get to know us a little better! ;) At the time of this release... it is my FIVE year Plant-Based Anniversary! Woo! Jump over to Instagram & celebrate with me! www.instagram.com/bewellwithsteph_ ----more---- Interested in plant-based eating? Here's a free 3-day meal plan, complete with recipes & shopping list! www.bewellwithsteph.com/plantbasedmealplan Donate to Big Big Table: https...2022-06-2739 min

Be Well with Steph, The Podcast55. Plant-Based Family Interviews, Part 3 - Meet my Dad! Hey everybody, & welcome back for Part 3 of my Plant-based Family Interview Series! You've met my mom & my sister, now it's time to meet my Dad! I'm super excited to bring you his perspective because it's not too often that you guys get to hear from my dad, and/or men of his age (no offense Dad ;) ), in general, talking about transitioning to plant-based eating. This is Part 3, Episode 55 of Be Well With Steph the Podcast, featuring my Dad! ----more---- Interested in plant-based eating? Here's a free 3-day meal plan, complete with recipes & shopping list! www.bewellwithsteph.com/plantbasedmealplan 2022-06-2040 min

Be Well with Steph, The Podcast54. Plant-Based Family Interviews, Part 2 - Meet my sister, Sara!Welcome back for Part 2 of my Plant-based Family Interview Series! We had the pleasure of chatting with my mom last week, & this week we are hangin' with my sister Sara for her 2nd feature on Be Well With Steph & to celebrate her birthday WEEK! :) If you listened last week you know that we're hitting 5 YEARS, this month, of being a plant-based, vegan family! So, my hope is that you enjoy getting some different perspectives on plant-based lifestyles aside from my own. This is Part 2, featuring birthday-girl Sara! ----more---- Interested in plant-based eating? Her...2022-06-1326 min

Be Well with Steph, The Podcast53. Plant-Based Family Interviews, Part 1 - Meet my mom!I hope everybody is having a great time as we kick off summer here, and I hope that you are as excited as I am for this series of interviews I have for you! This month, my family is celebrating our 5 Year Anniversary of being a plant-based, vegan family. We think that's pretty cool, SO cool that we've decided to bring you this series of interviews -- we are going to explore each family member's journey of eating a plant-based diet over the last 5 years! Welcome my mom to Interview #1 of the Plant-Based Family Interviews...2022-06-0630 min

Be Well with Steph, The Podcast52. Fresh Fruit & Vegetable Month - 10 tips for eating more!June is National Fresh Fruits & Veggies Month! I would be remiss if I didn't take this opportunity to share with you a little bit about why these are so important and how to get more of them in your life. You'll learn from Harvard University about the importance, along with my 10 tips on how to eat more fruits & veggies this summer! What's in season in NYS:https://agriculture.ny.gov/system/files/documents/2019/03/harvestchart2016english.pdf ----more---- THANK YOU for listening, subscribing, and staying involved with me every week! I love to give...2022-05-3025 min

Be Well with Steph, The Podcast51. Here we go, Summer! Summer is undoubtedly my FAVORITE season.. Especially here in Western NY, summer is the time our community really comes to life! There's so much more to do, and I'm super excited to share with you guys some of my favorite summer activities. I hope these ideas inspire you to get out & about this summer, to be a little more active, pay a little more attention to your health, or just gave you some ideas of how to have fun in WNY! Even more summer fun: bewellwithsteph.com/post/summerfunideas Plant-based cookout recipes: bewellwithsteph.com/post/plant-based-cookout-recipes Instagram: inst...2022-05-2323 min

Be Well with Steph, The Podcast50. A few of my favorite things - Grocery stores, snacks, products, & more!It's been a year of podcasting over here, which feels kinda awesome! I wanted to do a fun episode to celebrate, and I also know there are many new listeners and new social media followers around here lately (THANK YOU), so I'm bringing you some of my favorite things! Would love to hear if you love any of my favorites, too, or if you're excited to try something new. :) Use the code BEWELLWITHSTEPH for 15% off my favorite products from KOS (including plant-based protein powder) & Buffalo Gal Skincare! KOS: https://kos.rfrl.c...2022-05-1639 min

Be Well with Steph, The Podcast49. The Greatest Hits From One Year of Wellness & Nutrition Podcasting!Time flies when you're having fun! And we had some fun putting together a special episode for you, highlighting some of our favorite podcast moments from the past year. THANK YOU for being here, for listening, for subscribing, for asking questions, for showing support... Excited to share the next year of Be Well with Steph, The Podcast with you, and in some fun new ways! Stay tuned. ;) Something you'd like to hear or learn more about? Send me a message over on Instagram: http://www.instagram.com/bewellwithsteph_ Ready to...2022-05-0820 min

Be Well with Steph, The Podcast48. 6 Questions to Ask Yourself if Nighttime Snacking Feels Out of ControlDo you ever hit Netflix O'Clock & suddenly you're overwhelmed by the desire to eat the contents of your refrigerator and pantry? Then this episode is for you! I'm asking you to ask yourself six simple but powerful questions about your daily habits that may just help you cure your nighttime snacking (or at least make it more within your control!) For more on Food Journaling, see this blog post: https://www.bewellwithsteph.com/post/foodtracking Find my "Combating Cravings" mini-workshop & other topics here: http://www.bewellwithsteph.com/workshops Want to talk about working...2022-04-2518 min

Be Well with Steph, The Podcast47. Creating a Morning Ritual for a More Centered Day I'm not too sure about you guys, but, when I wake up in the morning I'm not exactly dying to do things that are hard. Like, the minute I roll out of bed, I don't want the first things I'm doing to be complicated. I like to start slow, peaceful, maybe energized and motivated, but not a daunting checklist of tasks that need to be crossed off. So, this week's episode of Be Well With Steph is about: What I think the difference is between 'morning routines' and 'morning rituals' (an important distinction I've discovered!) 2. A little bit about what m...2022-04-1522 min

Be Well with Steph, The Podcast46. The time I DIDN’T drown in lake erie & 3 lessons from a triathlon This episode of Be Well With Steph, the Podcast is dedicated to "the kid in the kayak".... at least that's what I've always called him because I never got his name, but I probably owe him my LIFE! Or at the very least, an awesome experience. Today's podcast is a story I've been telling for years... and I'm soo excited to share this with you too! This week I'm offering you something a bit different, but I still share a few important wellness tips that you can apply to your own life! I'd love to hear what you think. Leave you...2022-04-1126 min

Be Well with Steph, The Podcast45. Meditation - 8 minutes of peace This week, I've been so busy with lots going on at Wellness in the Village! All wonderful things, we had our Spring Open House this weekend, and starting up some new, in-person workshops (like the Nutrition Series, starting Wednesday 4/6!), sound healing, Yoga, and all new "Open Studio" hours (more info here on that). This meditation, guided by Alisa Tiburzi (yoga instructor and my assistant if you haven't met her yet!), has been the perfect way for me to stay balanced and centered with all the moving parts lately. I hope that you will give it a listen, and let us k...2022-04-0408 min

Be Well with Steph, The Podcast44. What does it mean to live a Wellness Lifestyle?I’ve been using the phrase “Wellness Lifestyle” a lot - to me that phrase is exactly what it sounds like… the lifestyle habits and daily routines that contribute to your overall health and wellbeing. But, that might look very different for different people. Since my current coaching package – which I’m absolutely obsessed with, by the way – is called “Wellness Lifestyle Coaching”, I wanted to break it down for you and get really clear on what the components of a wellness lifestyle actually are, and how Wellness Lifestyle Coaching might look different from person to person. So, that’...2022-03-2816 min

Be Well with Steph, The Podcast43. There is no wagon to fall off of; you are not on the Oregon Trail.I'm pretty sure that if I had a dollar for every time a woman told me she had fallen off the wagon, I could buy myself… well, probably a wagon! I'm a little bit confused about this metaphorical wagon, though… Does this mean that we're on the Oregon trail? Sweet, I loved that game when I was a kid. Let’s have some fun and explore this metaphor of that darn wagon and the Oregon Trail a little bit! Free wellness journal pages for your journey: www.bewellwithsteph.com/wellnessjournal Here to support...2022-03-2108 min

Be Well with Steph, The Podcast42. 4 Tips to Begin Improving Your Nutrition TODAY!Let's continue National Nutrition Month with a few tips on how you can intentionally work on nourishing yourself, and make nourishing meals a little easier! It doesn't have to be complicated to be effective. 😘 Want to talk more about how we could begin to apply some of these mindset shifts & simple strategies to your life & goals? Set up a free Discovery Call! Www.bewellwithsteph.com/workwithme Instagram: Www.instagram.com/bewellwithsteph_ Sharing this episode with a friend or to your social media, or leaving a review, is always SO appreciated. ♡ Be well! 2022-03-1413 min

Be Well with Steph, The Podcast41. What it Really Means to ”Listen to Your Body” to Develop Food FreedomHappy National Nutrition Month! This month, we have been exploring not just the topic of nutrition, but especially the idea of "Food Freedom" and how nourishing our bodies is connected to having a healthy relationship with food. We started the conversation about Food Freedom last week in Episode 40. This week, let's talk about one of the key factors in cultivating Food Freedom: Actually listening to your body's responses to food. Read the full show notes here. I'd love to hear your thoughts on listening and communication to your body. Does this sound easy or di...2022-03-0715 min

Be Well with Steph, The Podcast40. It’s time to let go of diet programs & create a healthy relationship with food.I need to make sure you know: You have never failed at any diets or programs. Diet programs have failed to care for YOU. 🤍 Let's talk about why these aren't sustainable, and how you can start to develop a healthier relationship with food. Sharing some of my own "Food Freedom" story, what that even means, and 3 steps toward creating Food Freedom for yourself. You are worthy of living and capable of creating a healthy lifestyle you love. 🤍 1:1 Coaching: http://www.bewellwithsteph.com/wellnesscoaching Be Well Together Membership: http://www.bewellwithsteph.com/together Want to chat first? http://www.bewellwithsteph.com/workwi...2022-02-2830 min

Be Well with Steph, The Podcast39. YOU can be the one who breaks the cycle.Just because you’ve always done it that way doesn't mean you have to keeping doing it. Just because your family did things a certain way doesn't mean you have to. Just because your friends do, doesn't mean you have to. YOU can be the one who breaks the cycle. Free PDF for you, Daily Wellness Journal pages! Get info on 1:1 Wellness Lifestyle Coaching here. Connect on Instagram @bewellwithsteph_ Featured song: "Be Well" by Sara Elizabeth feat. Ethos Logos Pathos Music - find Sara Elizabeth on social @sara...2022-02-2117 min

Be Well with Steph, The Podcast38. Self-Love is Wellness + my new coaching package is here!!Yesterday wrapped up the 7 Days of Self-Love Challenge with National Self-Love Day. This past week brought me so much joy! A big thanks to all the participants - I hope you had the week to reflect, to challenge yourself, and to grow. If you're just hearing about this, all posts and videos are saved on Instagram, so go check those out! This episode is a recap & rundown of the challenge, so you have everything in one place and can refer back as a refresher… and encourage you to do that. :) EVERYTHING related to wellness is an...2022-02-1422 min

Be Well with Steph, The Podcast37. Taking Care of Your Health Is Not Rocket Science!I know that sometimes it FEELS super hard to make habit changes or to develop healthy habits... I really do! The thing is, it isn't as complicated as we sometimes make it in our head: It's not rocket science. It's not brain surgery. It's simple practices every. single. day. And you can do it, even when it's hard - you can do hard things. Always available to chat via Instagram or email, steph@bewellwithsteph.com Join us for the 7 Days of Self-Love Challenge! 2022-02-0415 min

Be Well with Steph, The Podcast36. Budget-Friendly Grocery Shopping Tips for Healthy EatingMy mom & I have put our heads together to bring you our master list of healthy grocery shopping on a budget! One of the biggest roadblocks I hear about when it comes to improving nutrition is COST. I am here to make it known - it does not have to be expensive to be healthy! Head over to Instagram and find me at @bewellwithsteph_ to comment on my weekly podcast post and let us know your thoughts - Do you have any money-saving tips that we missed? Something new you're going to try? Get my f...2022-01-3120 min

Be Well with Steph, The Podcast35. Can we open up an honest conversation about weight loss?This is NOT an episode about weight loss advice, strategy, or encouragement. It IS about my own struggles with the idea that I had to maintain a certain weight/size, and my personal experiences navigating the difference between weight loss and health. It's kind of personal, but it's a conversation that I really think needs to be opened up and explored. I hope that the Be Well with Steph community is a safe place for all of us to do that. 2022-01-2115 min

Be Well with Steph, The Podcast34. How do we stay consistent with our health goals when we aren’t feeling motivated?THAT is the question, isn't it?? We too often wait for motivation in order to take action. This is about NOT doing that; it's about getting started before you feel ready and continuing to work on your goals in consistent, strategic ways. Join us for the Tiny Habits online workshop where I will help you go from your goals or intentions this year to actual habit change. You are capable of consistency & healthy habits! OR join the Be Well Together Membership, where the workshop is included! M...2022-01-1717 min

Be Well with Steph, The Podcast33. Call Your Shots! My Personal & Business Intentions for 2022It's a little scary to speak your intentions out into the world... but here they are... come onnnnn, 2022! I'm sharing how I am hoping to grow as a person, how I am hoping to grow my business, and some of the specifics on HOW I'm going go show up to do those things. How about you - have you set intentions for the coming year? Have a work, or a resolution, or a goal, or a "how I'm hoping to keep growing?" I would love to hear! Head over to Instagram @bewellwithsteph_ & send me a D...2022-01-1023 min

Be Well with Steph, The PodcastSpecial Holiday Message & Invitation!Just a brief message to wish you a Merry Christmas, share some thoughts on New Year's Resolutions, and invite you to next week's free workshop! I'm bringing you "5 Simple Ways to Eat Healthier (without Dieting!) in the New Year. Sign up now at Www.bewellwithsteph.com/newyear Thoughts on Resolutions? Setting any intentions for the New Year? I'd love to hear! Let me know at www.instagram.com/bewellwithsteph_ *this episode was not edited by Sara Elizabeth; my Galaxy and I take full responsibility for the fuzzy recording and lack of cool music lol 2021-12-2910 min

Be Well with Steph, The Podcast32. Continuing to Care for Yourself During the Holidays December is an insane month - at least, it always feels like that to me! There's a lot of extra hustle and bustle around shopping, parties, family gatherings, school and work events, wacky schedules (or no schedules), in addition to all your regular responsibilities. When I say, "You need to continue to care for yourself during the holidays," you're probably either thinking: 1) that's insane, I can barely take care of everything else, or 2) omg, yes PLEASE! Either way, I'm hoping today's episode will make the idea of caring for yourself this month feel not only possible, but simple, and absolutely ne...2021-12-1315 min

Be Well with Steph, The Podcast31. Movement is About More Than Fitness: How Yoga is Changing Me, On & Off My MatI used to think that yoga was about being flexible and holding poses... my gosh, how my understanding has changed. Yoga has helped to change who I am as a person over the past few years. It's about so much more than strength and flexibility (although yes, I'd say those are traits that have grown, too, in more ways than one). Whether you practice yoga or not, I hope this episode inspires you to think of movement as more than something we do for fitness or physical strength. Intentional movement has the ability to improve...2021-12-0610 min

Be Well with Steph, The Podcast30. Reverse Meal Planning to Save Money & Reduce Food WasteSome of my group coaching members were chatting about this topic and some wonderful points came up that may help you, too, when it comes to spending less on groceries each week AND reducing the amount of food (especially produce) you end up tossing! It doesn't need to be complicated to be effective. 😘 Get the full show notes here! & Get my free grocery shopping guide here. Want to talk more about your own meal planning and nutrition needs? It might be something that coaching can help! Let's set up a free Discovery Call and see. Make sure yo...2021-11-2912 min

Be Well with Steph, The Podcast29. Having an internal DEBATE about how to handle holiday eating? Use this strategy!This episode is for you if: holiday eating has you stressed out you keeping thinking about how you'll "stay on track" you eat differently from your family you tend to "overdo it" or feel uncomfortable after holiday meal you worry about making "healthy choices" I'm sharing my strategy for approaching holiday eating, so you can take all the DEBATE out of it and just enjoy your food & family! Head over to Instagram and find me at @bewellwithsteph_ to comment on my weekly podcast post and let us know your thoughts - does this make things e...2021-11-2217 min

Be Well with Steph, The Podcast28. Embrace Simplicity this Holiday Season through Sustainable, Meaningful GiftsDo you feel that impulse to shop as the holiday season approaches? I think it's time to start changing the idea that we need to spend a lot of money or exchange a lot of items in order to show the people in our lives that we love them! Wondering how you can start taking some stress off of holiday shopping, and what the heck this has to do with health & wellness? Give this episode a listen! Then head to Instagram & comment or dm me with your ideas for how YOU are going to embrace simplicity and...2021-11-1513 min

Be Well with Steph, The Podcast27. Don‘t be fooled by ”healthy” marketing terms - Here‘s how to be a smart nutrition label reader!Low-calorie, low-carb, high-protein, plant-based, keto, gluten free... Food marketing is full of terms like this! What do these REALLY mean, though? Should we be buying one over another? What should be look for when it comes to nutrition labels? How can we be smart consumers? Answering all these questions, and more, in today's episode! Head over to Instagram and find me at @bewellwithsteph_ to comment on my weekly podcast post and let us know - which label always gets ya? What will you be on the lookout for? Wondering if Nutrition Coaching might be a...2021-11-0821 min

Be Well with Steph, The Podcast26. Do it scared; What my journey into entrepreneurship has taught me so farThis is an episode about being scared and doing something anyway. It's about taking risks and learning as you go. It's about not waiting until you're ready, but instead DECIDING you are ready. And it's about all the things I've learned over the past few years about starting a business, working for myself, trying new things, and growing through what you go through. Thanks for being here and journeying with me. 2021-11-0125 min

Be Well with Steph, The Podcast25. Is your mindset getting in the way of your ability to make healthy changes?Do you have an "all or nothing" mindset that's getting in the way of improving your health? Let me share some examples and see if anything sounds familiar! I'm talking through 3 common roadblocks I see all the time, and how to start getting around them in order to grow in your wellness and reach your health goals. Head over to Instagram and find me at @bewellwithsteph_ to comment on my weekly podcast post and let us know your thoughts - how do these mindset shifts make you feel? Which is in your way? We are here to...2021-10-2509 min

Be Well with Steph, The Podcast24. Simple Ways to Reduce Stress & Overwhelm w/ Shannon South, Stress Relief ExpertIs stress interrupting your peace & joy? Does life sometimes get overwhelming, making you feel like NOT the best version of yourself? (Of course it does - that happens to all of us sometimes!) I’m so grateful to have had the chance to chat with Shannon South, a stress relief expert with simple, practical strategies for reducing your daily stress so you can live life more fully! Thanks soooo much for tuning in. Shannon & I would both love to connect! Be Well with Steph: www.bewellwithsteph.com Instagram: www.instagram.com/bewellwithsteph_ S...2021-10-1838 min

Be Well with Steph, The Podcast23. ”Break the Funk” - Finding Motivation & Energy"Finding motivation" can feel really difficult; I believe we don't find it, we CREATE it. This episode breaks down a series of small actions that I've learned help me to break out of a funk & get back to the task at hand! Whether at home or work, these are strategies that I hope will help you hit a reset button when you need it. Extended show notes for this episode are on my blog - click here! Ready to start your free 7-day trial of Be Well Together, my membership program for working on your...2021-10-1121 min

Be Well with Steph, The Podcast22. Tips for Healthy Eating On the Go!You are so busy. We are all so, so busy! In this episode, I'm sharing a few thoughts on how to make healthy options throughout the week a little easier… We're talking food prep, batch cooking, shortcuts, grabbable items, and more! Do you take any steps to make eating during your busy week easier? Head over to Instagram and find me at @bewellwithsteph_ (You can comment on a recent post, share a screenshot of this episode, or tag me in a picture of your prep so I can share it with the rest of our community!) ...2021-10-0215 min

Be Well with Steph, The Podcast21. My Bedtime Routine for a Restful Night‘s Sleep!One of the things that makes the absolute biggest difference in the way I feel and function every day is the quality of my SLEEP! In this episode I'm sharing exactly what I do every night to encourage my brain and body to get the most peaceful, restorative rest possible. I wrote a more detailed blog post for this episode & I'd love for you to take a peek! Find show notes here. Some of my fav bedtime products: I don't have specific brand of melatonin I use; I find them all really equally effective...2021-09-2718 min

Be Well with Steph, The Podcast20. Snack Pairs: How to Give Yourself Lasting Energy While Munching!Fall is just about here, kids & teachers have returned to school, and schedules are getting busier! You might be finding that your long on-the-go day requires you to be focused and have lasting energy. You might even be so busy that you find yourself skipping meals or trying to grab random things... and that's probably not the best way to keep yourself fueled and feeling good, is it? Enter: Snack Pairs! Let me explain what these are, describe some of my favorite combos, and teach you how you can easily pair your own! Ready to...2021-09-2014 min

Be Well with Steph, The Podcast19. The One Where We Chat with My SISTER!A talented singer-songwriter, champion of the Western New York music scene, program director for a non-profit, skilled sound engineer and my podcast editor, and my SISTER - that's right, today we are chatting with none other than Sara Elizabeth! While we are both multi-passionate, entrepreneurial, millennial women, and both vegan & plant-based, in many ways she is the Yin to my Yang! We're chatting about growing up together, being homeschooling, becoming vegan, being a creative spirit, and lots more. I am wildly excited to share this episode with you! We would both love to connect: Anything...2021-08-3033 min

Be Well with Steph, The Podcast18. Foods I Never Knew About Before Being VeganIn learning to think outside the box about food & eat in new, creative, ways, my exposure to new foods grew SO much! Instead of feeling restricted or deprived, being vegan/eating a plant-based diet has given me more options in the kitchen than I ever knew existed. Of course, you don't need to identify as vegan or even plant-based to incorporate the foods I share in this episode, just like you don't need to be plant-based to eat an apple, chips & salsa, almonds, etc. They're just new, super nutritious foods to add to your wheelhouse & expand your...2021-08-1614 min

Be Well with Steph, The Podcast17. Cravings Are Not About WillpowerYou are strong. And you are smart. You are capable of doing hard things; you are capable of doing anything you want to. I wholeheartedly believe that! And I also believe that it is normal to have cravings that you don't feel able to beat and that feel out of your control, especially when it comes to foods that are full of sugar, fat, sodium... Those taste good to humans! You are human! Controlling cravings is not about willpower. It is very much about your mindset around food and the practical strategies and steps that you take...2021-08-0916 min

Be Well with Steph, The Podcast16. I challenge you to a walk! (benefits of increasing daily movement)It’s time for you to get up and move your body! You don’t need an exercise program to get the benefits of movement - you just need to go for a walk! Walking is probably my favorite form of self-care. I swear I could stroll around town for hours, by myself, with my dog ChaCha, with my mom, with a friend… I walk and talk, walk and work, walk and think, walk and breathe… and I HIGHLY encourage you to give it a try, too! Head over to Instagram and find me at @bewellwi...2021-08-0211 min

Be Well with Steph, The Podcast15. Plant Protein, Part 2: Soy, Protein Powder, Collagen, & more!Oooo this is a fun one for me! **If you didn’t listen to Ep. 14: Plant Protein, Part 1, go back and start there first.** Today I’m continuing the discussion by tackling some myths and misconceptions around plant protein (and protein in general), based on questions I get all the time! Definitely interested in hearing your thoughts on these hot topics. Left with any questions?? Head over to Instagram and find me at @bewellwithsteph_ (You can comment on a recent post, share a screenshot of this episode, or send me a dm!) Products I love that...2021-07-2615 min

Be Well with Steph, The Podcast14. Plant Protein, Part 1One of the biggest questions I get (I'm sure you can guess) is, "How do you know you're getting enough protein on a plant-based diet?" Well, here's my answer! Today we're tackling: How much protein do I need? Why would I get it from plants? What are some good sources of plant protein? How can I make balanced, protein-rich meals? Make sure you return next week, where I dive into specific plant-protein topics like "complete proteins," soy, protein powder, and collagen supplements. Left with questions or thoughts? Finding this info helpful? I'd love for you...2021-07-1917 min

Be Well with Steph, The Podcast13.Reasons You Might Be Overeating (and what to do about it!)This week's episode is a little different - I'm sharing audio from one of my favorite Instagram lives! Did you know I host a live "coffee chat" on Instagram every week?? I love to answer your questions, hear about your week/current goals, chat more about the week's podcast topic... you should join us sometime! Make sure you're following along. In this specific chat, I talk through some of the big struggles when it comes to overeating and offer tips on how to prevent it. We want to keep ourselves feeling good and nourished, and I'm hoping...2021-07-1227 min

Be Well with Steph, The Podcast12. Summer Fun Ideas (that still support your wellness goals!)I’ve put together a list for you of summer fun ideas that get you moving, keep you inspired, and encourage healthy habits. Whether you’re looking for things to do with your significant other, friends, family, dog, or by yourself, I’m hoping these activities will inspire you to have some fun in a new way! If you try out one of these ideas, you know I'd love to hear about it! Head over to Instagram and find me at @bewellwithsteph_ (You can comment on a recent post, share a screenshot of this episode, or tag me in...2021-07-0515 min

Be Well with Steph, The Podcast11. Simple Dishes for Summer PotlucksHappy Veganversary to meeeee! :) At the time this is dropping, I’m celebrating 4 years vegan! What a JOURNEY, folks. And what better time than now to share with you some of my favorite vegan/plant-based recipes?! And spoiler alert: I. Never. Bring. The. Veggies. You’ll have to give a listen, learn why, and see what I bring instead! Here are a couple of the recipes I mention: Summer Chickpea Avocado Salad Vegan Buffalo Dip Interested in joining us in Be Well Together, my monthly membership program for creating a healthy lifestyle you love...2021-06-2817 min

Be Well with Steph, The Podcast10. What’s On My Grocery List? Tips for Healthy Eating On a Budget!Do you feel like it’s expensive to eat healthily? Then this is DEFINITELY the episode for you! I’ve been eating a (mostly) whole food, plant-based diet for about four years now on a Catholic-school-teacher-turned-small-business-owner budget, and I’m ready to show you my ways! I’m dropping 5 reasons your current healthy shopping might be getting pricey, AND 5 categories of foods that are always on my list! *It doesn’t need to be complex to be effective.* Want more help shopping? Grab my Free Grocery Guide here! Find me at @bewellwiths...2021-06-2118 min

Be Well with Steph, The Podcast9. Guided Meditation for MorningsThis episode is special. I’m sharing with you my own morning meditation, adapted from a variety of different versions that I’ve found inspirational. My hope is that it will provide you with some peace, centering, and focused energy to begin your day. 2021-06-1511 min

Be Well with Steph, The Podcast8. 10 Ways to Start Journaling When You Feel Like You Have Nothing to SayJournaling can be an incredible way to outline your goals, foster a positive mindset, learn to handle your emotions, sort out your thoughts, process difficult events, record your memories and experiences… But when you are staring at a blank page, how do you know how to begin?? I can definitely feel overwhelming! I hope this episode will remove any mental block to have around journaling, show you the value in it that you may not have thought of before, and help you begin to put pen to paper in a variety of meaningful ways. Do you k...2021-06-0721 min

Be Well with Steph, The Podcast7. What "Balanced Meals" Means & How to Build them QuicklyI often see people post and talk about eating “balanced meals” and I think we need to give a little clarity to that phrase. I’m sharing with you two BIG IDEAS that guide the way I plan and prepare meals, as well as my framework for doing it on the fly. Hopefully this will take away the guesswork, reduce meal planning stress, and help you manage your own hunger and energy on a regular basis. Don’t forget about the Habit Stacking Challenge I’m hosting June 7th-11th with Becky Boland, a fellow Nutrition Coach who helps...2021-05-3119 min

Be Well with Steph, The Podcast1. The Wellness Journey I Didn't Know I Was TakingHey there! My name's Steph & I'm a Holistic Nutrition Coach for young women looking to build healthier diet & lifestyle habits. I know you can do it, no matter where you are on your wellness journey right now, because I've been on QUITE a wellness journey, myself... In this episode, I just want to share my story. I want to share with you how not just what I do, but how they heck I landed here, coaching women on healthy habits, and why I turned my life on it's head for the cause! Thanks soooo much...2021-04-2910 min