Master Her Health

  Don’t laugh, but… Lentils are a girl’s best friend. Hey, I said don’t laugh! 😂 I’m serious. If you have lentils, you can have a super quick summer meal in seconds. And lentils are full of fiber which keeps your weight healthy and your energy up. Like I said…girl’s best friend. This meal is definitely part of my summer rotation. (And I have a feeling it might become one of your favorites, too.) And the best part? The whole thing comes together in 10 minutes.  Enjoy! Honey Mustard Lentil Salad (4 servings) 2 tbsps Whole Grain Mustard 2 tbsps Lemon Juice 2 tbsps Honey 1/2 tsp Sea Salt 1/4 cup Shallot (thinly sliced) 2 1/2 cups Lentils (cooked) 3 cups Baby Spinach Directions: In a mixing bowl, whisk together the mustard, lemon juice, honey, and salt. Gently toss in the shallots, lentils, and spinach until well incorporated. Divide onto plates and enjoy!

 I hope you’re making time in your busy schedule to soak up all the delicious vitamin D summer has to offer! Low Vitamin D is very common, and this gets worse in our 40s+ (aka perimenopause). Low levels make you susceptible to osteoporosis. Healthy levels can regulate your mood and support immune and heart health. But, of course, make sure you’re not overdoing it. I know what you’re thinking…just add some sunscreen and call it a day, right? Well… Not all sunscreens are created equal. In fact, many conventional brands are loaded with icky chemicals. But don’t worry… Here are my top 3 ways to outsmart the sun (no questionable sunscreen required): 1-Eat your sunblock instead? See, the foods we eat play a huge role in our skin’s health and resilience. So load up on antioxidant-rich goodies like berries, leafy greens, and healthy fats (like avocados) to help your skin defend against sun damage. Will these nutrient-dense foods protect you from sunburn if you spend all day at the beach? N...

  Want to effortlessly ease your perimenopause symptoms? Time to bring out the power beans (or any other high-fiber foods if beans aren't your thing)! Fiber isn't just great for your digestive health—it's a powerhouse for overall well-being. Shockingly, less than 5% of us get the recommended 25g of fiber daily (especially important for women). Chances are, you're not getting enough either. Boosting your fiber intake can be a game-changer! Why is fiber is so important? Weight Management When we eat foods with fiber, our gut bacteria make short-chain fatty acids (SCFAs). These SCFAs help reduce inflammation, boost our immune system, lower blood sugar spikes, and decrease the risk of chronic diseases. SCFAs also make us feel full by stimulating hormones like leptin, PYY, and GLP-1, which help control our appetite. Fiber-rich foods reduce the hunger hormone ghrelin, making us feel less hungry and reduces cravings. Studies show that high-fiber diets make high-calorie foods l...

 If you grew up in the 90s like I did we made A LOT of Coke Floats. Nothing wrong with a ice cream float now and then. But too much would make me feel super sluggish and bloated.  So today I want to share something different. An ice cream float that’s actually…healthy! And super easy to make: Blueberry Ice Cream Float (2 servings) 1 cup Blueberries (fresh or frozen)1/4 cup Water1/4 cup Maple Syrup2 cups Coconut Ice Cream (or ice cream of your choice)3 cups Sparkling Water (or Kombucha) In a small pot, simmer the blueberries, water and syrup for about 5 minutes. Remove from heat. (Can do this ahead of time). Once cooled, divide the blueberry syrup and ice cream into bowls or glasses. Top with sparkling water, and garnish with extra blueberries (optional).  Enjoy immediately! Steph P.S. Looking for more healthy and easy ideas? Check out my Quick Breakfast Cheat Sheet to Avoid that 3PM Energy Crash for Women here. 

 The average woman spends 17 years of her life dieting. 45% of American women are on a diet on any given day.  Imagine how many of your dreams can come true with that time? Write a book, start a non-profit, create a life-changing business! What is even more upsetting is that it begins at a very young age. 51% of 9-10 year-old girls feel better about themselves if they are on a diet.  The diet industry loves this and targets young girls and women. The total U.S. weight loss industry has grown to a historic peak of $90 billion in 2023. We are stuck in this vicious cycle of losing weight and 95% of dieters regaining it back, only to go back on another diet. Diets are stealing our time, energy, and money.   We are constantly getting the message to make ourselves smaller to be "more worthy" which couldn't be farther from the truth.  As long as you are distracted by shrinking yourself you aren't expanding your life.  WE CAN CHANGE THIS MINDSET.  My...

  I got a Toto Washlet for Mother's day. Not familiar? It's a bidet with all the bells & whistles including a heated seat and dryer! This toilet seat is going to bring me years of joy. I am smiling right now just thinking about sitting on that warm toilet seat when I wake up to go in the middle of the night. This got me thinking about how as women it's part of our culture to be self-sacrificing and put ourselves LAST. There is nothing wrong with serving others, I love to do it too. But more importantly, you need to SERVE yourself. I notice the self-sacrificing mindset leads to beliefs like "no fun or pleasure can be had until" fill-in-the-blank: my to-do-list is complete, I have X amount of money saved, I lose X amount of pounds, I have more time, or I get one more degree. I for sure wasn't going to buy myself a Toto anytime soon. I even said earlier this month that we should wait longer to get it! Why?!!! Chances are you are most likely pleasure starved. ...