Be Well with Steph - Wellness & Nutrition Coach

Have you ever heard of the term "superfoods" on your journey to a healthier lifestyle? What are these foods, and why are they important in your daily diet? Join us as we delve into the world of these nutrition-packed foods and uncover their many benefits. Plus, we've got a recipe pack to help you incorporate these superfoods into your weekly meal plan!

Superfood benefits + 7 Superfood packed recipes! In the quest for a healthier and more vibrant life, you may have come across the term "superfoods." But what exactly are superfoods, and why should they be a part of your daily diet? Let's dive into the world of these nutritional powerhouses and discover the numerous benefits they offer - plus, a re...

This is for you, if you are looking to set healthier habits this year, still tweaking your New Year's Resolutions list, or if you've recently decided it's time to grab the reigns and take better care of yourself.

20 ideas for things you can do TODAY to be healthier! I thought I would do a little brain-dump this week - This is for you, if you are looking to set healthier habits this year, still tweaking your New Year's Resolutions list, or if you've recently decided it's time to grab the reigns and take better care of yourself. Here's Episode 76 of the Podcast,....

A wellness mindset encourages you to prioritize your overall health and well-being by focusing on caring for your physical, mental, and emotional self, rather than following strict regimens or programs. It empowers you to take ownership of your own health, make choices that enhance your well-being, and enjoy the process. The key is to create a sustainable approach that works for you.

Here are 3 simple, easy to integrate, tips to help you cultivate a Wellness Mindset in your life, that works for YOU.

How to cultivate a Wellness Mindset - Be Well With Steph If you hang out around here often, follow me on Instagram, or maybe you're new here but find the topic of Wellness very interesting, you may have heard the term "Wellness Mindset". It's a trending topic lately around wellness blogs, social media, even doctors offices and yoga studios. So, I wanted t...

The holiday season is here, and that means it's time to start preparing for festive gatherings with family and friends. However, navigating the menus of these events can be challenging if you're trying to maintain a healthy diet, as they are often packed with heavy, animal-based foods.

To make things easier for you, we've put together a blog post with some delicious and nutritious plant-based options that are sure to dazzle your guests. Whether you're a seasoned herbivore or just looking to add a touch of green goodness to your menu, we've got you covered with easy-to-follow recipes that will leave your guests asking for seconds (and maybe even thirds!).

Easy plant-based dishes for your next holiday party! As the holiday season approaches, we're all gearing up for gatherings filled with laughter, warmth, and, of course, incredible food. If you're trying to be health conscious around the Holidays, going to gatherings can sometimes be difficult & stressful as these events are typically filled with heavi...

In the past, my approach to meal planning started with a specific meal I wanted to make. I would scour the internet for recipes, compile a grocery list based on those recipes, and then head to the store.

A major issue surfaced: I often found myself with unused ingredients. If a recipe required half a bag of spinach, what happened to the rest? Or what about that impulse buy of cabbage on sale that lacked a designated purpose in my original plan?

Cted planning based on what we already had. While there may still be occasional need for specific ingredients, the overall goal of our "reverse meal planning" approach is to save both money and reduce food waste in the long run. Turns out, it's a strategy worth considering!

Click through to read how we do it & leave your thoughts in the comments! 💕

Reverse Meal Planning to Save Money & Reduce Food Waste Some of my group coaching members were chatting about this during last night's meeting 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. In the past, I thought meal....

Lots of things can weaken your immune system, but there are ways to strengthen it, too. Discover some tips to boost your immune system and protect yourself from illnesses!

5 simple ways to boost your immune system Your immune system, which protects your body from viruses and other illnesses, is not set-in-stone in terms of how strong it is. There are ways that you can strengthen it, just like there are ways you can hurt it. When you live in a climate like WNY, where there's less sunshine throughout the year,....

We tend to focus so much of our "wellness energy" on things like the food we eat, and the exercise we get. GREAT! Yes, really, that's great. But, have you ever felt like you were eating all the right things, and getting a good amount of exercise, but something was still... off?

The human body is such a magical interconnected miracle. Each part plays a role in affecting all of the other parts of our wellness. So even though you may be taking care of your physical wellness, we can't forget about our emotional wellness

One of my favorite things about living here in Buffalo is the change of seasons. I love seeing the world start to get quiet, the leaves start to change, the air cools and it just feels like peace. PLUS we get a whole bunch of new foods becoming available at the farmers market! I just love when the squashes and corn and beets start coming out. It's like we're staying in tune with mother nature when we eat what she provides.

Here's 5 foods you can still buy at your local farmer's market especially as the weather gets colder, and some recipes you can try out!

https://www.bewellwithsteph.com/post/freshfallfoods

One week til this group kicks off! ✨️ "Healthy Through the Holidays" is an 8-week online group coaching experience, specially created to help you feel joyful, energetic, & in control from Thanksgiving to the New Year.

Meet virtually as a group every other Tuesday, 7-8pm:
November 21, December 5 & 19, January 2

“Healthy Through the Holidays” is a good fit for you if:

✨️ The holiday season approaching has you thinking, "Welp, I guess I'll wait til January to work on my health now" and that doesn't feel great.

✨️ You wish you had more control around sweets & knew how to handle holiday food better.

✨️ Extra stress is encroaching... and you want to continue to care for your SELF and your well-being, even in a more chaotic time of the year.

✨️You want the holidays to feel joyful again. A supportive community & some extra self-love might help.

Guilt & shame are no strangers to my food journey, personally. This week's podcast episode is all about understanding the guilt/shame cycle & how to break free from it.

PS ~ You are worthy & capable of creating a healthy lifestyle YOU LOVE! & You don't have to do it alone.

Healing Your Relationship with food
Part 1: Mindful Beginnings
https://www.bewellwithsteph.com/post/healing-your-relationship-with-food-part-1-mindful-beginnings
Part 2: Ditching Restrictive Mindsets
https://www.bewellwithsteph.com/post/healing-your-relationship-with-food-part-2-ditching-restrictive-mindsets-embracing-food-freedom
Part 3: Embracing Self Compassion
https://www.bewellwithsteph.com/post/healing-your-relationship-with-food-part-3-embracing-self-compassion

I chatted with studio owner and yoga teacher Ashley Kney of The Practice Buffalo for Yoga Awareness month! If you've ever thought about trying yoga but aren't sure it's for you, then you need to give this a listen. The Practice is a power yoga studio whose instructors truly model how to live a yoga lifestyle, on and off the mat.

Listen to our interview: https://www.podbean.com/ew/pb-7783s-1499318

82. 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, t...

81. Interview w/ Gabe Bult on Habit Building, Minimalism, & Living a Simpler Life I 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...

80. 5 Steps to Start Eating From a Place of Self-Love I’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 imp...

79. 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 ...

The Foundation of Wellness: Self Love Club Stephanie Genco loves long walks in the sunshine, avocado toast so loaded you can’t pick it up, a great cup of coffee, & a nice glass of wine. She loves adventures both “out on the town” and out in the woods. She loves meeting new people and trying new things. She loves routines: the way she p...

78. My Mom’s Health Scare & What it Taught Us About Heart Health February is National Heart Health Month

77. What Your Restrictive Diet is Doing to Your Body & Soul Reduce 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....

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75. 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 inspi...

74. What You Need to Know Before You Set Your 2023 Health Goals You 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 succ...

73. Being gentle with yourself through the Holidays, making memories, & shining your light Some 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.bew...

72. Self-Care During the Holidays December 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...

EP 71 Giving you couple episodes from last year that focus on maintaining your health & wellness around the holiday season

70. Mindset Moment: Forget “Work-Life Balance” & Learn to Juggle Instead You 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 differen...

Just like there's no "one size fit's all" workout program, or lifestyle, or type of diet out there, there's also no "one quick fix" for you & your body when you're feeling out of balance.

It's not JUST about changing one thing and thinking everything else will fall into place. It's looking at the whole picture.

It's looking at your body not as just a physical item that carries you around all day.

✨️ It's looking within, listening to your body with love, and treating your body like an entire person.

Is your body getting enough nourishment in other areas of life.... like spiritually? career-wise? relationships? creativity? service? fun? learning? rest?

Again, it's not JUST what you put into your body or what exercises you give it. It's all areas of life that affect your wellness!

So, listen up babes. What is your body saying to you today? Where does it want to be served & to grow?


✨️ If you could use a friend for this wellness journey, I'm here! I'm still coaching and still accepting new clients. Maybe we should get on a Discovery Call and chat about it?? Book one in my insta bio or at www.bewellwithsteph.com/workwithme

✨️ You are worthy & capable of creating a healthy lifestyle you love!

Ever thought, "I'm just not a morning person"?! Well, I have news for you, "not-morning-people"... It's not that you're not a morning person, it's that you're actually not a NIGHT person. Hear me out:

If you're not getting a good night's sleep, how are you supposed to wake up well-rested and ready for the day?

Well, Alisa wrote an awesome blog post sharing some surprising ways you can become more of a "morning person"... and they might look a little different than you'd think!

Head to www.bewellwithsteph.com/blog (linked in ig bio) to read the piece, then come back and let us know what you think. 😊

Before ya go - would you rn consider yourself a morning person, heck yes or no way?!