1. 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.


2. 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.


3. If you smoke, quit.


4. 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, 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.


5. 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.


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


7. Laugh more. Laughter is the best medicine. Not only will laughing burn more calories, but it also boosts endorphins and helps reduce stress and anxiety while promoting healthy relationships. Find a funny joke, share it with friends, and boost the feel-good endorphins —a win-win for all!

• 1/4 cup lime juice


• 1/4 cup loosely packed fresh cilantro leaves


• 2 tablespoons water


• 1 1/2 tablespoons canola oil


• 1 1/2 teaspoons garlic salt, or to taste


• ½ red pear, peeled and cubed


• ¼ avocado


• Freshly ground pepper to taste

• 3 cups pre-cooked chilled quinoa (1 lb 4 oz.)


• 2 cups of kale (small into torn pieces)


• 1/2 cup red onion, thinly sliced


• 1 red pear, cored and sliced


• 1 1/4 avocados, cut into bite-size cubes


• 3/4 cup California walnuts, toasted and coarsely chopped


• Torn fresh cilantro leaves (garnish)

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