Elizabeth Stephens

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Elizabeth Stephens

Habit Based Nutrition to help you learn how to live and sustain a healthy lifestyle.

14/06/2023

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. 🫶🏽

15/05/2023

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.

22/09/2022

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!

18/06/2022

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 👇🏼

23/05/2022

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!! 👌🏽

12/05/2022

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? 🍎

11/05/2022

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? 🏃🏻‍♀️

24/04/2022

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! 🥗

11/04/2022

So excited to launch this program with Crossfit Aubrey 🙌🏼🔥

10/04/2022

What’s up!! 🙋🏻‍♀️ Liz here.. ya know just with a tip.. well more of a suggestion this week! Go find your local markets and shop local! 🥬 Not only do you get to grocery shop outside in the fresh air, BUT there is so much fresh produce and healthier goods out there!

This week I found loads of steals at and 🙌🏼

Also.. Microgreens! 🌱 You want them and need them.. is my go to if you want to go check them out!

03/04/2022

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.

28/03/2022

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.

21/03/2022

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! 👀

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http://consistencybreedsgrowth.com/

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