Elizabeth Stephens

Always keep growing. 🙌🏼

“In the gym, the weight doesn’t get easier to lift; YOU get stronger. In life, events don’t get easier to handle; YOU become better equipped to handle them.” 🫶🏽

Become the best version of YOUrself everyday. Only YOU can choose to grow. Growth can be inside and outside the gym and show up in so many ways. Take opportunities as they come and choose to focus on what you can control and and let go of what you cannot. 🫶🏽

Real talk… have you tried this viral social media recipe?! 🍓

Strawberry Cheesecake Ice Cream 🍦 Not only is it LOADED with protein, but it is so refreshingly delicious as we get into the warmer months!

Swipe right for recipe progress 👉🏼👉🏼👉🏼👉🏼

Ingredients 🤤

Base:
1 container cottage cheese
1/8 -1/4 cup of pure maple syrup (depending how sweet you want it)
4-6 fresh cut strawberries

Topping:
Graham crackers and extra chopped strawberries

-blend all base ingredients together in a food processor or blender.
-fold in crushed Graham crackers and a few more chopped strawberries 🍓
-pop in the freezer for about 45mins to an hour and ENJOY!

Don’t like strawberries? Toss in some blueberries! 🫐

Prefer Honey 🍯 feel free to sub out the Maple syrup for it!

*Macros vary depending on ingredient amounts and brand choices.

Hey y’all! 👋🏼

You may have noticed I’ve been a bit MIA lately, but I have been focusing on being present with my family for a little as I got married!!! 👰🏻‍♀️

Running both of my businesses is definitely a blessing and priority in my life, but so was marrying the love of my life! 🥰 With that said, I am finally getting back into the swing of things. We have all the markets coming up (stay tuned for the fall cookie menu tomorrow 🍎🎃) and I am officially taking on new nutrition clients! 🎉

Grateful for each and every one of you! I could not fulfill my passion without the support of everyone around me. 🥹 Thank you!

Nothing like some fresh cut vegetables to pick on throughout the weekend. 🥒

What are some of your favorite fruits and vegetables for summer snacking?! Let’s hear em in the comments 👇🏼

Quick tip for meal prepping while on the go: use a thermos to keep your food warm for when you are ready to eat! 🤯

The next time you know you will be out and about for hours, take 5 minutes before you leave to heat up a prepped meal and toss it in your thermos. Pack a napkin and utensils and bam 💥 your meal is ready and warm when you are!!

It is such a simple idea that we often forget about. So here is your reminder to use the thermos collecting dust in the back of your cabinet or to buy a new one. 😉 I highly recommend the Hydro Flask insulated food jar!! 👌🏽

Do you ever get really hungry despite eating your regular full meals? 🙋🏻‍♀️ but then you obsess that you will go over your macros or your calories for the day?!

I had to learn the hard way that obsessing over food can be just as unhealthy as eating all the less nutritious foods. I am a firm believer in an 80/20 rule. Give yourself some grace and have a snack but make it a more balanced choice. 🙌🏼

Today, I needed something sweet and was so hungry since being up early. I could have ran to get a decked out fancy latte with all the syrups in it or a baked good, but instead I made myself a protein hot chocolate and a rice cake with peanut butter and cinnamon. 🥜 It did just the trick and I have no guilt about it.

What is your favorite balanced go to snack? 🍎

Movement.. It’s a key ingredient to a healthy lifestyle. 💪🏼 The fun part about it though.. it looks different for everyone!

For me, I love CrossFit, hiking and running. For another it may be walking, playing with the kids and/or Yoga. 🧘🏻‍♀️

Movement is NOT one size fits all, but movement IS one of the key components to living a healthy lifestyle for both your mind and body. 🙌🏼

What form of movement are you getting after today? 🏃🏻‍♀️

People ask me all the time, “How do you not use salad dressing?” 🤨

My response, “By adding my favorite berries instead.” 🍓🫐

A lot of dressings are loaded with ingredients like sugar and vegetable oils, so I skip the store bought dressing and use the fresh fruit sweetness as my “dressing”.

All salads are not created equal. 🥗 Leave off the dressing and croutons next time and add fresh berries on top instead!

My favorite Salad Recipe
(Pictured)

Spring Mix/Arugula
Fresh Blueberries
Fresh Strawberries sliced
Cucumbers sliced
Sprinkle of Goat Cheese
Sprinkle of Himalayan Pink Salt
Shredded Chicken (hot or cold)

-Chop it all up, toss it in a bowl and enjoy a quick refreshing lunch or dinner! 🥗

This week’s prep tip is coming in the form of one of my FAVORITE recipes for Spring, My Broccoli Grape Coleslaw! 🥗 Swipe to see the progression 👉🏼

Not only is it yummy and refreshing, but it is so easy to make! 🙌🏼

Recipe:

Broccoli Grape Coleslaw
4 servings

2 cups chopped broccoli
2 cups fresh tri-color coleslaw
2 cup grapes (cut in half)
1-2 strands diced green onion
2 tbsp sunflower seeds (optional for crunch)
1/2 cup light mayo OR greek yogurt
2 tbsp plain balsamic vinegar
Salt/pepper to taste

1. Cut up your broccoli, grapes and green onion and toss in a big mixing bowl with coleslaw and optional sunflower seeds. I cut them all with kitchen scissors ✂️ I find it quicker than using a knife.
2. In a separate small bowl mix mayo or greek yogurt with the balsamic. I prefer greek yogurt as I do not like mayo but either will work.
3. Mix the balsamic dressing you made with the other ingredients until well combined. Refrigerate until ready to serve.
4. Enjoy with your favorite protein. I love it with a grilled turkey burger patty.

Sunday prep tip coming at ya 👌🏽

Every few weeks, I pull out my rice cooker and whip up some rice in bulk. 🍚 I grab my 1/2 cup Tupperware containers, fill them each to the top and let them cool. Then I click the lids on and put them in the freezer! Yes.. I said the freezer. 😉

When ready to have some rice throughout the week, not only is it already cooked, but it is proportioned out. 🙌🏼 Just take out how much you need for that meal from the freezer and place it in the microwave for 1 1/2-2 minutes and enjoy! For me, it’s a game changer.

Sunday Prep Tip 🫑

Last week, we talked about cutting vegetables as soon as we get home from the grocery store to save time during the week. 🙌🏼 This week, I wanted to add on to vegetable prep by sharing one of my FAVORITE kitchen accessories, the chopper! I have saved so much time using it. This is an especially useful tool if anyone in your household is not the biggest fan of vegetables! 🥗 Why you may ask?

Well chopping up vegetables small is a great way to hide vegetables in food while adding flavor and nutrients to your meal! 🥘

For example, I have a lot clients tell me they struggle with adding vegetables to their breakfast. You can chop up onions, peppers and mushrooms in your chopper in under 5 mins on Sunday and store in the fridge. Then for breakfast toss some of the veggies in your pan for a few minutes and crack your eggs over top to make a scramble. So easy to make and delicious if topped with fresh Pico or Salsa! 🍳

Link to the chopper I use is in the comments! 👀

1 year down.. ready for many more 🤩🙌🏼

Sunday Prep Tip 🥒

When you get home from the grocery store, cut all your vegetables for the week so they are ready to eat raw or cook throughout the week! 🧅🫑

So excited to collaborate with EAT's Cheats on a healthier and quick breakfast option for y'all! 🥰

New Product Alert 🚨

Y’all have patiently waited for the release of our new product.. so here it is!!

We have collaborated with to make you a go to healthier breakfast option!!! 🤩

Introducing.. Soak’n Oats
Our newest line of oats that can be made cold as overnight oats OR hot the morning of like traditional oatmeal! 🙌🏼

-High in Quality Protein
-All natural ingredients
-No added sugars

We will have 3 Flavors to start:
- Chocolate Covered Strawberry
- Strawberries and Cream
- Apple Cinnamon

We will be running a pre-sale next week with special pre-sale prices for you to try all 3 flavors! 🔥

Who is excited and ready to try these yummy breakfast oats?! 🙋🏻‍♀️

We have been creating a product with our sister company EAT’s Cheats and we cannot wait to launch it soon!! 🚀🙌🏼🔥

Y’all get excited!!! 🔥

Our newest product in collaboration with Nutrition is almost ready for launch!! 🙌🏼

Who is excited?! 🙋🏻‍♀️ I know our owner is 👩🏻‍🍳

Meal prepping doesn’t have to be hard or take a ton of time. 🍓

Some of my go to options for a busy week ahead..

👉🏼 Cut fruit and veggies for fast grab and go snacks
👉🏼 Overnight Oats for a quick breakfast option (I make 5 portions at the beginning of the week and they are just as good on Friday!)
👉🏼 Bento Boxes - This week is turkey rollups stuffed with gouda cheese and spinach with berries and cucumbers 🥒
👉🏼 Steamed veggies for quick sides to some of my protein I will cook throughout the week
👉🏼Not pictured because still cooking in the crock pot and rice cooker… Portioned out rice cups that I put in the freezer for quick easy access and shredded chicken. 💃🏻

I dedicated about an hour or two for all of this meal prep.. totally worth the time to be more prepared and not stressed throughout the week. 🙌🏼

What’s on your menu this week? 😎

🤯 Congrats to these two for completing ALL 30 miles in 6 days!!

Proud of y’all!! 🏃🏻‍♀️🏃🏻 You both are inspiring to all of us! 🙌🏼

“Just keep running, just keep running”🎶🏃🏻‍♀️

Anyone else ever sing the finding Nemo song in their head while running or rowing? 🙋🏻‍♀️🤣 No just me?! Okay cool! Haha.

Did you get some miles in today toward your 30 mile goal? 🙌🏼

Mobility🧘🏻‍♀️

Not only is it great for recovery but it is also an amazing way to calm the mind and escape the busy day! 🙌🏼

Here we go!! 💥 Happy New year!!

Want to stay accountable on your 30 miles?! 🙋🏻‍♀️ Copy this photo and mark off your miles as you go to keep track by adding an emoji over each mile completed or print it out and hang it on you fridge to mark them off! 💪🏼

Be sure to share your progress and tag in your stories or posts!

💥 30 Miles in January 💥

Who is with me?! 🙋🏻‍♀️

This can be for ANYONE! Any fitness level.. whether you are a beginner off the couch or a competitive athlete, you can make 30 miles in January a goal! 🙌🏼

🏃🏻‍♀️ You can walk, jog, run, bike, row, or even swim. 🚴🏻 Just get in 30 miles by the end of the month. 🏊‍♀️

You can do a little each day or break it up in just a few days a week. 📆 Whatever works best for you to hit your 30 miles.

Not only is this good for you to start moving your body more or build endurance, but if you are anything like me, it is also good for your mental health. 🧠 Escaping from the busy and stressful every day world by getting outside and moving is a great way to reduce stress and have some YOU time.

Who is in?! 🙋🏻‍♀️ Comment below how you will be completing your 30 miles 👇🏼

Follow for daily accountability posts full of tips, tricks and inspiration. 🙌🏼

EAT's Complete Our Mission

What’s on your Holiday week menu?! 🎄

Tonight we enjoyed a healthier, homemade, warm the soul soup! 🥣

Butternut Squash Apple Soup and a salad topped with Grilled Chicken 🍎

Yay!!! 🎉🎉🎉

It’s that time of year where everywhere you look there is a new challenge or detox being thrown in your face.

🙄 👎

If those things worked, do you think we’d have to do them every January? 🤔

Are you ready for something different? Something lasting?

Have you ever considered working one-on-one with a Coach? 🙋🏻‍♀️

Here at EAT’s Complete we believe in habit-based nutrition and educating our clients to be able to live a healthy life style long after they are finished working with our Nutritionist, Elizabeth.
🙌🏼

Trade in your fad diets and learn how to truly live a healthier lifestyle…trust us, there is a difference! 😉

Click here to find out more! 👇

You deserve something better this year! ❤️

EAT's Complete Inquiry Form Please fill out your contact information below and I will be in touch shortly to schedule a FREE consultation! -Coach Liz