Today I am excited to present an amazing guest post from Catherine at WellnessVoyager.
Achieving our goals can seem like effort at times, especially if it takes longer than we thought it would take. However, the key to growth is that it can be a process to get to where we want to be.
Feeling frustrated with your progress? Here are some helpful tips on achieving unprecedented growth despite the ups and downs life may throw our way.
…
Today, I’d like to present another post in collaboration with Scott Sanders, who has written many wonderful articles on the website previously. Today we would like to talk about how to live a healthy lifestyle on a budget. Choosing healthy options for food exercise doesn’t have to be costly and we’d like to present many different tips and tricks, we hope you enjoy!
…
I am so excited for you all to try this recipe — it’s a super simple vegetable-filled hash that is completely whole food, plant-based. It’s inspired by my most recent listening of a podcast with Rich Roll and Dan Buettner as well as his new book, The Blue Zones Kitchen, which is both a an exploration of our heritage and a way of eating that has largely been lost in America. It also delves into how we can re-incorporate some of these indigenous foods and recipes into our everyday to live a healthier and longer life. I hope you enjoy!
…
Today I am excited to present an interesting and relevant topic to most of us living in an industrialized country – micronutrient deficiencies! Micronutrients include essential vitamins and minerals and today I will focus on two — magnesium and selenium — that are becoming increasingly scarce in our diet due to soil depletion and decreased diet diversity. Scroll to learn more!
…
Today we have another wonderful guest post from Scott Sanders on managing chronic illness and living a wholesome life. I have really been looking forward to posting this for the audience. Enjoy!
Scott Sanders is the creator of Cancer Well, which provides resources and support for anyone who has been affected by any form of cancer. He firmly believes that self-care and spiritual wellness are cornerstones in dealing with the effects of cancer.
…
This oatmeal is super filling, protein and antioxidant-packed for a nourishing breakfast! I love using oat bran because it has more fiber and thus is more blood sugar stabilizing. Fresh berries are a great alternative to dried fruit as they also contain more fiber and hold more water (lower sugar while being more filling)! Add protein powder of your choice for further blood sugar stabilization and hours of fullness. Lastly, I’ve touched on maca before briefly — it’s a root from South America that may improve insulin sensitivity (and blood sugar regulation) and endurance during high-performance exercise (through mitochondrial biogenesis and free radical scavenging). These two studies were performed in an animal model (limiting application to humans) and more research is needed to validate the findings (for more info, check out this interesting review on the interaction of Maca and the microbiome). In the meantime, let’s get cooking!
…
Residency application is complete and the cooking is ramping up! I am thrilled to be sharing some new delicious recipes in the coming weeks. I am currently on a Clinical Nutrition elective and thought now was an apt time to share nutritious and yummy recipes with a focus on whole ingredients, high protein and refined sugar-free! First up is this delicious chocolate protein banana bread, easy to make and even easier to eat. Even the interns at the hospital loved it for a late night snack! Enjoy!
…
Are egg yolks really that bad? Do they increase cholesterol and lead to heart disease? These are some of the questions I’d like to refute in today’s post.
…
I just finished a wonderful one-month rotation through the University of Arizona Tucson Center for Integrative Medicine. For our final project we were all “consultants” on a unique patient case — our patient had a new diagnosis of rheumatoid arthritis and had recently been prescribed methotrexate, yet was still struggling with joint pains as well as a possible secondary Sjogren’s diagnosis (dry mouth, dry eyes, dysphagia). We were asked to provide integrative medicine recommendations to help this patient in addition to his conventional treatment plan. I am proud to present our RA instructional handout below!
…
This salad is super quick to make and loaded with yummy vegetables! Add rusks for a crunch and kalamata olives for a savory twist. If dairy-free you can omit the cheese or try a vegan alternative (mozzarella would probably work well in this since it’s mild). Double up on the dressing and save in a glass container to have for up to 2 weeks for even faster salad preparation. The dressing is simple and always a crowd pleaser! So let’s get cooking, enjoy!
…
Yogurt parfaits are a staple of mine especially when I am busy in the hospital wards. A few months back one of my med school friends had a wonderful idea to save the glass jars from a local restaurant called Kreation – they have amazing soups that they sell in the jars (my personal favorites are their white bean kale and butternut squash, mmm)!
Since then I spend 5 minutes the night before work making my parfaits – there are literally hundreds of different varieties, and with the right mix of nuts, seeds, grains, and fruit you can have a high protein, high fiber, and antioxidant-filled breakfast! I will definitely be posting more ideas in the coming months so stay tuned. For today, this yogurt parfait is a great way to incorporate my cinnamon baked apple recipe, so enjoy!
…
Refined sugar consumption is at an all-time high. It is almost impossible to avoid with sugar being added to most foods from soda to tomato sauce and even crackers. What are the health costs of consuming a highly refined sugar diet? How can you take steps to decrease refined sugar intake? Check out my infographic today for answers to these questions. Enjoy!
…
Even if it’s not fall I loveeee these cinnamon baked apples! They’re easier on the digestive system and a perfect dessert or treat with breakfast. Try adding it to a bowl of oats or yogurt parfait. Or at night maybe some vegan vanilla ice cream. I like to store my baked apples in a mason jar which keeps them preserved for 2 weeks. Nutrition facts down below! Enjoy!
…
Today we have a wonderful guest post from Scott Sanders on going meat-free and how to implement a vegetarian diet more seamlessly! I have really been looking forward to posting this for the audience. Enjoy!
Scott Sanders is the creator of Cancer Well, which provides resources and support for anyone who has been affected by any form of cancer. He firmly believes that self-care and spiritual wellness are cornerstones in dealing with the effects of cancer.
…
Happy Tuesday! So I am currently deep into studying for my second board exam of medical school! What better time than now to take a study break and post a yummy, high-protein and veg-filled recipe that has been fueling me through the grind!
I love this scramble recipe – it’s quick, tasty, and easy to double the portion and save some extras for breakfast the next day when you might be busy (or are heading to the library like me to do practice exams)!
…
This recipe is inspired from my childhood from an old-school Italian restaurant in my town called Francesca’s (it’s actually not thattt old school and there are a few locations throughout the chicagoland area, but when you’re young, you don’t really know any better, ok!?). Back during my bread days, I loved dipping their white bread in oil while we waited for all the dishes to come out – this one was always a must that our family ordered (and their amazing Vesuvio chicken, for another post)! No matter how many times we ordered it, it was always a crowd pleaser!
So back in 2012 when I first started StephanieWellbeing, I set out to recreate this recipe and posted it on the old website. But now that things are new and updated over here, I decided to re-post it with a few more tweaks (and a little less cream). I hope you enjoy this recipe, it is a wonderful, quick vegetarian dinner and if you eat bread, toast up some sourdough and scoop this on there, it is just deeeelicious!
…
This post is inspired by my middle school bestie Marissa! She was visiting me in LA a couple of weekends ago and asked me, “What’s the secret to meal prepping?”
…
I love snacking and hummus might just be one of my favorites! The fiber from the garbanzos is filling and nutritious and the healthy fats from the olive oil is super filling! It’s a great plant-based option for extra protein when topped on salads, sandwiches or bowls or by itself with some mini peppers. It’s easy to give into temptation and buy store bought hummus containers. But here’s my problem with that — #1 I always end up taking forever to go through such a huge container and I waste it all! #2 I have yet to find a good tasting hummus brand that uses cold-pressed extra virgin olive oil (yes, there are brands out there, but they are super dry and flavorless).
All of that to say, save your money and make this hummus in less than 5 minutes!
…
Sometimes it’s hard to get your greens in, even for a brussels sprout lover like myself. This smoothie is the perfect solution! Spinach is the best green to add to smoothies in my opinion and won’t alter the taste of the smoothie like kale sometimes can (side note – try lacinato kale instead of regular curly kale). This smoothie is low in fat, high in protein, fiber and healthy carbs, the perfect post-workout fuel. Enjoy!
…
This is one of my favorite recipes during the holidays. The sweet potatoes and raisins add the perfect amount of sweetness. Sweet potatoes are chock-full of vitamin A, fiber, and antioxidants. Low-carb or diabetic folk can omit the raisins or use 1/2 cup instead of a full cup for less sugar. I recommend using 90% organic grass-fed ground beef to get the most juiciness out of the meat — 85% will garner too much leftover fat and 95% will be too lean. If sweet onions are not on hand, try shallots in place.
I also recommend steaming the sweet potatoes vs. boiling if possible because boiling can lead to excess water in the dish. Vegan or vegetarian? Try Quorn meatless grounds as an alternative.
This dish holds well as leftovers or in the freezer for future meal-prep!
…
These little nutritional powerhouses were a staple of my Greek ancestors’ diet. But for the longest time I’ve been afraid to indulge myself, asking for my Caesar salad sans anchovies and watching my Yiayia and Pappou (Greek for grandmother and grandfather) from across the restaurant table as they ate grilled sardines during our summer trips.
But something in me changed…
…
Is fasting good for weight loss? What about reproduction? Today I attempt to answer these questions with a new infographic! In a previous post, I cited some of the proposed benefits of fasting including improved glucose tolerance and cognitive function. What does the evidence say? Let’s take a look below. Enjoy!
…
In need of something hearty? Look no further! Fasolakia, Greek for green bean stew is a classic recipe! Use broad beans for a richer flavor or French green beans for more crunch. Heirloom or beefsteak tomatoes are a must over canned tomatoes for the freshest flavor.
…
This traditional Greek recipe is perfect for the winter and warms the soul with heart vegetables like eggplant and squash. Use fresh tomatoes for a richer flavor and kosher salt to properly season the dish.
…
Cooking yemista invokes memories of my childhood at my Yiayia and Pappou’s house (Greek for grandmother and grandfather). Almost every weekend, my brothers and I would spend the night and relish my Yiayia’s tasty cooking from hand-rolled tiropitas to fakes to our beloved favorite yemista. During the 40-day fasting period before Easter (when Orthodox Greeks do not eat animal products i.e. basically vegan), my Yiayia would make the yemista without meat and add extra vegetable filling for texture. While most Greek restaurants today make stuffed peppers or tomatoes, we always loved the addition of stuffed zucchini and eggplant as using the inner “meat” from these vegetables also made the stuffing even heartier.
…
Are you looking for a nourishing, low-calorie lunch or dinner option? Look no further! I love this miso ginger soup for those days where you fill rushed to meal prep. Sometimes, we may be more inclined to reach for a salty snack instead of whipping something up (trust me those days have seemed more commonplace recently). But this recipe is so quick and tasty that it’s hard for me to resist! I enjoy making a large pot of soup that can be saved for lunch throughout the week (just heat and bring in a thermos) or even frozen and reheated for weeks where meal prep is just not an option.
Read below to learn more about the benefits of miso and ginger — two of my favorite ingredients for improving gastrointestinal symptoms of IBS and/or bloating.
…
It’s definitely weird experiencing December in Los Angeles with sunny, 70 degree weather. I’m not complaining though! I am currently sitting in my apartment listening to my Christmas playlist and drinking amazing Fazenda Da Mata coffee from Thousand Faces Coffee in Athens, Georgia. Slight tangent here but this coffee shop is absolutely amazing — they source a variety of coffees from small, mostly family-owned farms around the world! I love supporting small business and more sustainable coffee agriculture and manufacturing as well. Not to mention, the taste of each of their coffee blends are delicious! I recently decided to purchase an affordable pour over coffee contraption and am absolutely loving it. I simply heat up some water in my instant tea kettle, scoop the amount of tbsp per ounces of coffee into the filter and then slowly pour the water over. Remove the filter, pour the coffee into your cup and voila! I love my coffee with a drop of vanilla creme Stevia drops and Milkadamia unsweetened vanilla creamer.
But back to the turkey burgers!
…
There’s nothing like a perfectly tart cranberry sauce to complement all the other wonderful dishes on Thanksgiving and Christmas day. The perfect blend of tartness revives the soul on those cold, wintery mornings. I love to add pecans for a little extra crunch and usually make extra batches for turkey cranberry sauce sandwiches on Ezekiel bread. Yum!
I hope you enjoy this recipe and have a wonderful and safe holiday season with friends and family!
…
Growing up, some of my greatest memories were coming home from school to my Greek grandparents, excitingly toiling away in the kitchen. My grandmother would knead dough for hours on end to create crispy “tiropitas” (cheese pies”) while my grandfather helped her keep an eye on the soup.
…
A delicious and easy side dish. The more onions the better! Also tastes great in omelets the next day so be sure to try that!
These oat bran muffins have become a staple in our household during quarantine. I don’t know why, but my father has this obsession with oat bran! It adds a nutty, creamy, and crunchy flavor to muffins and is super filling. I guess that’s good news for me because it means more muffin making and a little extra enjoyment paired with my morning latte.*
*(Of course, after breaking my 14-16 hour time-restricted fast from the evening before)
…
I have been searching for the perfect gluten-free protein pancake recipe for so long that isn’t too sweet, but also isn’t too oily, and comes out fluffy! After trying to look for different recipes online, I was never satisfied with the ratios and always ended up making pancakes that were too dense or too chocolatey. After playing with the recipe, I finally found something that works well!
…
Perfect for the summer, this acai bowl recipe is refreshing and delicious! Customize your bowl with various different toppings like cacao nibs or stick to the basics with some fresh berries and granola! Enjoy.
…
Tasty, simple, savory, crunchy, gluten-free, AND low-carb?! What more could there be? Round 2 of testing this recipe and I think it is perfected… or at least I received the seal of approval from my family who promptly ate all the fritters after my photoshoot! Guess I’ll have to make more this weekend. I hope you enjoy this recipe – great as an appetizer, vegetarian lunch meal prep option, and especially paired with my tzatziki. Mmm!
…
I finally mastered a tasty GF crust that is crunchy and smooth at the same time. This quiche is a great grab-and-go dish for those hectic mornings and is protein and veg-filled!
…
Tzatziki is a traditional yogurt sauce that is a staple in a Greek household. It pairs perfectly with meatballs, grilled pita bread, or spread on raw veggies. Enjoy, but be warned that you may scare away your significant other with garlic breath!
…
This fried rice dish is super easy to throw together! I recommend a rice cooker to perfectly cook your basmati rice and remove the headache of watching over your rice while you prep the other ingredients. My recipe used peas and carrots, but feel free to add in broccoli for extra green veg! I also used eggs to follow a more traditional recipe, but plant-based followers could add in tofu or tempeh for extra protein.
Paleo or low-carb folks can substitute the white rice for cauliflower – I would just recommend roasting fresh cauliflower rather than using frozen bags or it can become very watered down.
Enjoy!
…
As a current research assistant in cancer survivorship at Northwestern University, I am thrilled to be presenting this guest post by Scott Sanders, creator of cancerwell.org. Managing the many facets of a cancer diagnosis and subsequent treatment can take a significant toll on one’s emotional well-being, as well as those close to the patient. In addition to opening up clear avenues of communication with one’s healthcare providers, family members and friends, and support groups, it is also critical to trust and honor one’s self-care instincts during this difficult time.
I am honored to present this article by Scott — his website is a wonderful resource for both patients and their family members by providing self-care recommendations, healthy recipes, and other helpful information.
