• Reduced joint pain and stiffness.


• Healthy blood sugar levels.


• Decreased cholesterol and triglyceride levels.

• Participate in regular physical activity. The American Heart Association recommends that adults exercise 30 minutes daily, five days a week. Even if you can't always find the time to schedule structured exercise, find small ways to increase movement each day, such as using a standing desk when possible, taking the stairs instead of the elevator, or standing and pacing while talking on the phone versus sitting. These small bouts of movement can add up to significant improvements in long-term health.


• Eat nutrient-dense foods. Aim to consume nutrient-dense foods like beans, whole grains, fruits, vegetables, lean proteins, and plant-based fats. These foods are important because they provide energy and nutrients for a healthy mind and body.


• If you drink alcohol, drink in moderation. Limit to one drink or less per day for women and two drinks or less per day for men.


• If you smoke, quit.


• Make sleep a priority. Getting the right amount of sleep is essential for overall health and well-being, especially hormone health. One night of poor sleep can increase hunger and cravings, insulin resistance. and fatigue. Sleep deprivation is linked to heart disease, obesity, depression, and other medical problems. To get the 7 to 9 hours of sleep recommended for adults, create a consistent bedtime routine that includes no electronics at least 30 minutes before bed.


• Get an annual physical. There are routine tests that will help you stay healthy and detect any medical problems you may not be aware of experiencing.


• Practice more mindful moments. Learn how practicing mindfulness while eating can help you make healthier food choices and manage stress, which can have a significant impact on overall wellness. Delve into strategies for reducing stress and improving mental health.

• 2 tsp olive oil


• 2 cloves garlic, minced


• 1 small yellow onion, diced


• 3 medium stalks celery, chopped


• 3 medium carrots, peeled and chopped


• 2 tsp dried oregano


• 1 tsp kosher salt


• 1 quart low salt added chicken or vegetable stock


• 1 (28 oz) can, no salt added diced tomatoes


• 2 cups large chunks of butternut squash


• 1 cup canned kidney beans, rinsed and drained


• 1 cup canned white bean, rinsed and drained


• 1 cup ditalini pasta


• 5 sprigs fresh thyme


• 1 bay leaf

1. 
   
   
   
   1. Heat oil in a slow cooker set to sauté function. Add garlic, onion, celery, and carrots and cook for 2 minutes.
   
   
   2. Add oregano and salt and cook for an additional 3 minutes.
   
   
   3. Add stock, diced tomatoes, squash, and beans and stir.
   
   
   4. Using a piece of kitchen twine, gently tie thyme sprigs and bay leaf into a bundle and toss in the slow cooker.
   
   
   5. Cover and cook on HIGH for 4 hours (or on LOW for 6 hours).
   
   
   6. When there are 20 minutes left of cooking time, remove the lid and stir in the pasta. Cover and cook for the remaining time.
   
   
   7. When cooking time is up, remove the thyme bundle and discard.
   
   
   8. Ladle into bowls and serve. Cool and store leftovers in the refrigerator for up to 1 week or in the freezer for up to 3 months.
   
   
   
   

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas