Upstate Total Wellness

09/12/2022

07/27/2022

Sweated off 729 calories teaching water aerobics this morning. Join me Mondays and Wednesdays at 10:15 at Trinity health and fitness!!

07/27/2022

Today, I’m grateful for a neck🤣. I had already lost 100 pounds in the first picture. I had just finished school at Institute for Integrative Nutrition. This was my headshot to begin my career as a health coach. You don’t have to be at the finish line to begin helping others who are at the starting line or anywhere in the middle. You never know what part of your journey will inspire someone else.

07/26/2022

817 calories burned and a whole lot of sweat shed teaching water aerobics this morning!!

07/21/2022

$20 Sessions! Choose any of my services and keep this price all year! Just choose the 2022 $20 special when you book.

https://www.clickbook.net/dev/bc.nsf/SPHome?OpenForm

07/02/2022

We finished June strong, now on to July! Join us!

06/02/2022

I began this challenge today. Join me! Need some help getting your fitness or nutrition on track? Make an appointment for only $20 today! An investment in your health will always give you great returns!

05/30/2022

05/25/2022

Never Give Up! 💪🏼

05/13/2022

https://www.google.com/search?q=Upstate+Total+Wellness&ludocid=11155589353648309484&lpsid=7248428094528606331&source=sh/x/localposts&lsig=AB86z5XrD5w-I--jECHAPQNTVmGl&ibp=gwp;0,10

04/27/2022

We all have to start somewhere 🤣

Visit us at stevefmvirginia.com!

04/26/2022

Extra Creamy Vegan Alfredo - NO Cashews!

I’ve served this creamy vegan pasta recipe to both vegetarians and omnivores, always with rave reviews and complete disbelief that something this deliciously rich and creamy could possibly be made without any heavy cream, and no cashews required!

03/24/2022

You can’t out run a bad diet!

https://nutritionstudies.org/reasons-you-should-include-exercise-in-your-diet-plan/

CNS Medical Director, marathon runner and physician on why you can’t outrun a bad diet.

02/25/2022

This is my favorite “cheese” sauce. It’s so delicious! The sauce is super easy to make. We eat it on everything.

Plant Based Cheese Sauce

• 2 cups cooked potato (about 3-4 potatoes, see note)
• 2 tablespoons cooked red pepper (about 1/3 of a medium sized pepper)
• 3 tablespoons cooked orange carrot (about 4-5 baby carrots or one medium sized)
• 5 tablespoons cooked sweet or yellow onion (about 1/2 a small)
• 1/2 cup white beans
• 1 teaspoon roasted garlic (about 2-4 cloves, depending on size)
• 1 teaspoon fresh lemon juice
• 3/4 teaspoon liquid aminos
• 1/2 teaspoon ground mustard seed
• 1/2 teaspoon paprika (I prefer smoked)
• 1 1/2 teaspoons sea salt (can use less or more depending on taste preference)

Boil all veggies together
Roast Garlic
Add veggies and garlic to blender with all other ingredients and blend until smooth and creamy.

Add to elbow macaroni for Mac and cheese.
Top baked potatoes
Top broccoli or other veggies
Add to grits to make cheese grits