Stef Holistic Health

Stef Holistic Health Holistic Health Practitioner
Stewarding the body through food & fitness
Whole-body wellness 🤍

A Week of High-Protein, Clean Breakfasts 🍳🥑These are real breakfasts I’ve been eating all week — built with intention, n...
01/06/2026

A Week of High-Protein, Clean Breakfasts 🍳🥑

These are real breakfasts I’ve been eating all week — built with intention, not restriction.

Each one includes protein + healthy fat + fiber, because that combination is key for:

✨ hormone support
✨ stable blood sugar
✨ sustained energy
✨ feeling satisfied (not starving by 10am)

🥚 Protein (eggs, egg whites, smoked salmon, Greek yogurt)
Supports muscle, metabolism, and hormones while keeping hunger steady.

🥑 Healthy fats (avocado, whole eggs, salmon)
Help regulate hormones, slow digestion, and prevent energy crashes.

🥦 Fiber & micronutrients (veggies, fruit, fermented foods)
Support gut health, blood sugar balance, and nutrient absorption.

When breakfast is balanced:
• cravings decrease
• energy lasts longer
• workouts feel better
• hormones feel more supported

This is what “clean eating” actually looks like to me — simple, nutrient-dense, and satisfying.

If you want help building breakfasts that support your body and goals, you’re not alone 🤍

Mine?✨ Being skinny.I’m choosing strong over skinny—because muscle supports hormones, metabolism, confidence, and longev...
12/29/2025

Mine?
✨ Being skinny.

I’m choosing strong over skinny—
because muscle supports hormones, metabolism, confidence, and longevity… especially at 40+.

I’m done shrinking myself to fit a number.
I want strength that lasts.

Your turn👇 What are you leaving behind?

Health isn’t built in a week or a detox.It’s built in small, consistent choices that add up over time.If you want suppor...
12/28/2025

Health isn’t built in a week or a detox.
It’s built in small, consistent choices that add up over time.

If you want support creating something sustainable this year, I’m here. 🤍 DM me today!

Merry Christmas! 🎄
12/25/2025

Merry Christmas! 🎄

🍊Festive Chocolate Orange Blended Oatmealcozy, nourishing, and holiday-worthyThis one feels like Christmas morning in a ...
12/22/2025

🍊Festive Chocolate Orange Blended Oatmeal
cozy, nourishing, and holiday-worthy

This one feels like Christmas morning in a bowl 🎄
Rich chocolate, bright orange zest, and warm coffee — blended smooth and topped with a little crunch and creaminess. Simple and so satisfying.

See recipe in comments ⬇️

Estimated Macros (with toppings):
• ~430–460 calories
• ~28–32 g protein
• ~55 g carbs
• ~12–14 g fat

Perfect for a cozy holiday breakfast or post-workout treat that still feels a little special 🤍





I started my day with a balanced, nourishing breakfast. One thing I make a priority to do: have a substantial hormone ba...
12/19/2025

I started my day with a balanced, nourishing breakfast.

One thing I make a priority to do: have a substantial hormone balancing and nutritious breakfast. I want to regulate my blood sugar, fuel my body, and stay satiated until lunch. No I don’t eat “small”! 😂

This morning, my plate was full of color, flavor, and nutrients:

🥚 Scrambled eggs cooked in grass-fed butter– Packed with high-quality protein and essential amino acids to keep me full and support muscle health.
🥑 Avocado – Loaded with heart-healthy fats and fiber to help stabilize blood sugar and keep me satisfied.
🍠 Roasted purple sweet potato – Full of antioxidants, fiber, vitamins, and minerals that support heart and brain health.
🍓 Raspberries + pomegranate seeds – A boost of fiber, vitamin C, and antioxidants for immune support and healthy digestion.
🥝 Kiwi – Rich in vitamin C, potassium, and digestive enzymes to start the day energized.
🥬 Fresh greens – Low-calorie fiber to add volume, aid digestion, and help with blood sugar balance.

I like to start my day not with restriction, but with nutrition that fuels me, stabilizes my blood sugar, and keeps me feeling full and satisfied until lunch.

💡 Eating like this reminds me that breakfast doesn’t have to be complicated—just colorful, single ingredient foods that are nourishing, and balanced!

Want weight loss? Don’t skip the foundation.Most people chase results — quick fixes, shortcuts, trends.But sustainable h...
12/19/2025

Want weight loss? Don’t skip the foundation.

Most people chase results — quick fixes, shortcuts, trends.
But sustainable health and weight loss come from what you do every day, not what you do occasionally.

Your foundation includes:
✨ Consistent, nourishing meals
✨ Quality sleep
✨ Minerals & hydration
✨ Rest and recovery
✨ stress
✨Movement

Our bodies weren’t designed by God to be forced or rushed.
They were designed to be stewarded with care.

💛 Care over control.
💛 Consistency over extremes.

Need guidance building your foundation — step by step?
DM me and let’s create a plan that supports your health, weight loss, and overall well-being naturally.





bloodsugarbalance

Eating and making a nourishing protein breakfast does not have to be complicated. Just fill a plate with colorful nouris...
12/18/2025

Eating and making a nourishing protein breakfast does not have to be complicated. Just fill a plate with colorful nourishing single ingredients for balance.

Soft-boiled eggs, smoked salmon, sautéed mushrooms & zucchini — finished with everything bagel seasoning. Simple, grounding, and blood-sugar friendly.

Single-Serving Recipe:
• 2 large eggs (soft-boiled)
• 85 g smoked salmon (≈ 3 oz)
• 120 g mushrooms, sautéed
• 100 g zucchini, sautéed
•1/2 tsp butter for sauteeing
• Everything bagel seasoning, to taste
• Fresh herbs (optional)
•salt and pepper to taste

Estimated Macros:
✨ ~405 kcal
💪 ~34 g protein
🥑 ~26 g fat
🥒 ~9 g carbs

Protein-forward, micronutrient-dense, and incredibly satisfying — a breakfast that actually carries you through the morning.

Holiday comfort food… but make it nourishing ✨Recipe 5 of Healthy Holiday Recipe Series: Slow-braised chuck roast over c...
12/18/2025

Holiday comfort food… but make it nourishing ✨

Recipe 5 of Healthy Holiday Recipe Series:
Slow-braised chuck roast over creamy butternut squash polenta — cozy, festive, and easier to digest than traditional comfort meals.

Creamy Butternut Squash Polenta (Serves 4)
• 1 cup dry polenta
• 3 cups low-sodium broth
• 1½ cups roasted, mashed butternut squash
• 1 Tbsp olive oil or grass-fed butter
• ¼ cup grated Parmesan (optional)
• ½ tsp sea salt, ¼ tsp black pepper
• ¼ tsp garlic powder + pinch nutmeg + pinch cinnamon
•2 T Greek yogurt (stirred in before serving)
Simmer polenta in broth 20–25 min, stirring. Stir in remaining ingredients until creamy. Finish with fresh thyme & rosemary.

Holiday Braised Chuck Roast
• 3–4 lb chuck roast
• Salt & pepper
• 1 Tbsp olive oil
• 1 onion, sliced
• 8 oz mushrooms, sliced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 cup beef broth
• 1 cup fresh orange juice
• 2 Tbsp coconut aminos
• 1 tsp fresh rosemary (added at end)

Season & sear roast. Remove. Sauté veggies. Return roast + liquids. Cover & braise at 300°F for 3–4 hrs until fork-tender.

Estimated Macros (per serving, polenta + beef):
~480–520 calories
~35–40g protein
~30–35g carbs
~20–24g fat

✔️ Fiber-rich
✔️ Naturally gluten-free
✔️ Hormone-friendly comfort food

Save for a cozy winter or holiday meal 🤍













12/17/2025

Healthified Gumbo (no roux… please don’t come for me, Southern friends 😅)

All the cozy, spicy, soulful vibes of gumbo—just a little lighter and a lot more weeknight-friendly. This one is packed with chicken, sausage, and shrimp, simmered in rich bone broth, thickened without flour, and still delivers BIG flavor.

⸻

🥘 Healthified Chicken, Sausage & Shrimp Gumbo (No Roux)

Serves: 6
Gluten-free | Protein-packed | Whole-foods–focused

3 Tbsp olive oil
1 medium yellow onion, diced
1 green bell pepper, diced
4 celery stalks, diced
4 garlic cloves, minced
12 oz andouille sausage, sliced
2 cups cooked chicken breast, shredded
1 cup peeled shrimp
6 cups chicken bone broth
1 can diced tomatoes (or 1 cup fresh)
2 Tbsp tomato paste
2 cups roasted okra
1 tsp thyme
1 tsp paprika
1 tsp Cajun seasoning (optional)
1/2–1 tsp cayenne
Salt & pepper
2 Tbsp arrowroot starch
2 Tbsp cold water

1. Roast okra at 400°F for 20 minutes.
2. Sauté onion, pepper, and celery in olive oil 5–7 minutes. Add garlic.
3. Add sausage and brown 3–4 minutes.
4. Stir in tomato paste, spices, tomatoes, and bone broth. Simmer.
5. Add chicken and okra; simmer 15 minutes.
6. Stir in arrowroot slurry; simmer 2–3 minutes.
7. Add shrimp and cook 3–5 minutes.

Estimated macros per serving (1/6):
360–380 calories | 33–36g protein | 20–22g fat | 12–15g carbs

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Sabetha, KS

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