Steph 🌺✨(@fitandfedbysteph) 인스타그램 상세 프로필 분석: 팔로워 24,573, 참여율 0.2%

Just a gentle reminder not to compare your movement, meals, routine, or *life* to anyone else’s IG highlight reel 🫶🏼 And to embrace all moments! Even in the wobbles, you should be proud for simply showing up

Trying to resist going to the cava down the street from my house every day… so last week I made my own 🥒🍋 🌱 What’s in it: • rice • chicken + a Mediterranean yogurt-based marinade • cucumber + lemon, olive oil, salt • cherry tomatoes • pickled red onions (I make my own, so easy!) • tzatziki (I bought the @cava brand) That’s it ✨ Quick to throw together for a weeknight dinner and perfect for leftovers Lmk if you try it!

May is Mental Health Awareness Month 🌷🩵 I step onto my mat feeling different every single time. Some days I’m energized and grateful. Other days I’m overwhelmed, tired, or just not okay. It all comes with me and honestly, that’s the practice. Movement has been one of the biggest things for my mental health. When I’m feeling good, it moves that energy through my body. When I’m not, it brings me back to myself. Either way, it’s medicine. You don’t have to feel ready or motivated. Just roll out the mat and meet yourself where you are ☁️

What I’ve been eating as a dietitian who also enjoys her life 🍹✨ A mix of homemade meals and some fun ones from traveling last week. Pretty much how I always eat: 🥦 ~80% nourishing, balanced meals 🍫 ~20% fun stuff that’s worth it to you You don’t need to eat perfectly to feel your best. Balance and flexibility will always win 💛

Organization = peace of mind for me, so I’m currently on a mission to tidy up the spaces in my home, one at a time 🧹✨ Shelving unit and canvas baskets were less than $100 on Amazon and perfect for my dumbbells, bands, and yoga / Pilates things My little movement corner feels so much more inviting 💛

If you haven’t tried folding your wraps in quadrants yet, this is your sign 🌯 Every single bite has every component and honestly I don’t think I’ll ever fold a wrap any other way. It’s that good! This buffalo chicken wrap is one of my favorites right now. 33g protein and 5g fiber so it actually keeps you full, plus it takes like 5 min to assemble if you prep everything ahead of time ✨ What you need: • a big tortilla • shredded chicken • cheddar cheese • cherry tomatoes • cucumber • avocado • buffalo sauce Add the chicken and cheese first, microwave for 30 seconds to melt the cheese, then load up the rest and fold in quadrants. I prepped everything on Sunday (cut veggies, made the chicken, shredded the cheese) then just assembled at lunch each day. I even packed one for the airport and it traveled so well as a healthy meal on the go 💛 Save this for your next prep day!

My relationship with exercise started very focused on physical results only… which meant burning calories, lifting heavier, and a constant pressure to do more all the time But movement is such a gift and the benefits extend so far beyond just how your clothes fit 🫶🏼 And kind of ironically, the more you lean into the joy of it, the more consistently you move, and the more you see and feel your body physically change without forcing it Next time you move, notice how it makes you feel and let THAT motivate you. The rest will come 🦋

Simple ways to add more protein to your day 🥜✨ Not every meal needs to be perfect. Small shifts really do add up! 💛 Save to try these • • • #registereddietitian #balancedeating #foodfreedom #healthyeatingmadeeasy #nourishyourbody

Some of the meals I’ve been enjoying lately 🥑🍓🥯 As a dietitian, my approach is pretty simple: I prioritize protein and fiber, add in carbs and healthy fats, while making sure I’m actually enjoying what I’m eating. That’s really it! When your meals are balanced AND satisfying, staying consistent feels easy 🍵 Berry matcha chia pudding and 🍌 healthy banana bread recipes are in some of my recent reels if you want them 💛 Save this for easy meal inspo! • • • #registereddietitian #balancedeating #foodfreedom #healthyeatingmadeeasy #nourishyourbody

Remaking my most-loved recipe 🍌🍫✨ I’ve been making this banana bread for years and it’s remained one of my favorite snacks. It’s super easy and a healthy, higher fiber way to honor your sweet tooth. Perfect before a workout or as a mid-afternoon snack! 🍯 What you’ll need: • 3 large very ripe bananas (the riper, the sweeter) • 2 eggs • ¼ cup maple syrup • 1 tsp vanilla extract • 1 3/4 cup oat flour • 1/2 tsp cinnamon • 1 tsp baking soda • 1/4 tsp salt • 2 tbsp dark chocolate, chopped Mash the bananas in a bowl, mix in the eggs, maple syrup, and vanilla. Add the rest of the ingredients except the chocolate and mix until smooth. Pour into a lined or greased glass loaf pan, sprinkle chocolate on top (and another banana if you’d like) and bake at 350F for 30-35 min. Recipe makes 6 servings Nutritional info (per serving): 230 cal • 7g fat • 34g carbs • 5g fiber • 8g protein ⭐️ one quick note: if you have a food scale, weigh the flour (1 ¾ cups = 210g). If you don’t, make sure you SPOON the flour into your measuring cup (instead of scooping it with the cup) or you might end up with a dry/dense banana bread • • • #registereddietitian #balancedeating #foodfreedom #healthyeatingmadeeasy #nourishyourbody

Your new favorite meal prep 🍵🫐✨ This matcha berry chia pudding is one of those meals that’s as pretty as it is delicious! Creamy chia pudding, the easiest homemade berry jam (also great on toast 🍞), greek yogurt, and crunchy toppings. The textures and flavors together are so good and it’s the easiest grab-and-go breakfast or post-workout snack. 🍓What you’ll need: Matcha chia pudding: • ¾ cup chia seeds • 1½ cups milk • 3 scoops (90g) vanilla whey protein powder • 2 tsp matcha powder Berry reduction: • 4 cups frozen mixed berries • 2 tsp honey or maple syrup Toppings (per jar): • ⅓ cup greek yogurt • 1 tbsp chopped pistachios • ½ tbsp chopped dark chocolate • A few fresh raspberries 1️⃣ Mix chia seeds, milk, and protein powder. Dissolve matcha in a splash of water, stir it in, and refrigerate a few hours until set. 2️⃣ Melt frozen berries in a pan over medium heat, mash them down, stir in honey/maple syrup, and let it reduce until thick. Cool. 3️⃣ Layer pudding → berry reduction → greek yogurt → toppings. Refrigerate until you need an easy breakfast or snack! Nutrition per serving (makes 5): ~428 cal · 17g fat · 48g carbs · 14g fiber · 33g protein Meal prep this on a Sunday and thank yourself all week! 🍵 Save and lmk if you try it • • • #registereddietitian #balancedeating #foodfreedom #healthyeatingmadeeasy #nourishyourbody

Plan a whole week of healthy dinners in 30 seconds 🍽️✨ Healthy eating doesn’t have to mean spending hours planning or even cooking a new meal every single night… Here’s the framework I teach my clients to put together a simple, balanced week: 1️⃣ Pick your proteins for the week (salmon, chicken, meatballs) 2️⃣ Pick your carbs (rice, sweet potato, spaghetti) 3️⃣ Pick your fiber / veggies (broccoli, zucchini, salad) 4️⃣ Save a night for something fun like a night out at your favorite restaurant! The key is variety, balance, and utilizing leftovers so you only need to cook 3 dinners each week. Or honestly, if you don’t mind the same meal 3x, you can just make 2 dinners (this is what I usually do!) And that’s it ✨ a full week of balanced meals without it feeling like a full-time job. Save this for the next time you’re staring at your fridge with no plan 😉🫶🏼 • • • #registereddietitian #balancedeating #foodfreedom #healthyeatingmadeeasy #nourishyourbody