• Set realistic goals. Don't just say, "I'm going to start working out." Be specific. What type of exercise will you do? What days and times are you going to work out? How long will you work out? Bring your goal to life by writing it down. Why is this goal important to you?


• Adjust your environment. This goes for your physical and mental environment. If your goal is to reach for healthy snacks, make sure you physically keep healthy snacks around. As for maintaining a healthy mental attitude, feed your mind with positive and uplifting thoughts. Surround yourself with friends and family who will support you on your journey.


• Be accountable. Find a trustworthy family member or friend with whom you can share your goals. Tell them why these goals are important to you and ask for their encouragement. Having someone to support you can provide an extra boost when you need it.


• Be patient. Making changes does not mean you need to be perfect! Change is not easy, so don't beat yourself up if you fall off course. Messing up certainly does not mean you have to start from the beginning. Acknowledge that you can learn from your mistakes then get back to working hard! Repeating a mantra, such as "I am strong, and I can do this," will keep you positive.


• Take it one thing at a time. It's easy to become stressed when things are piling up on your to-do list. Doing one thing at a time makes tasks more manageable. Help yourself focus by turning off your phone to limit distractions.


• Slow down. Meditation, getting fresh air, and practicing some form of self-care are ways you can recharge and recenter. It's essential to take a minute for yourself and be present. Sometimes it’s helpful to have reminders that you don't always have to be in "go'' mode.


• Find joy in the process. At the end of each day, take a moment to appreciate what you've accomplished. List all of the positive things and let yourself feel excited about your achievements. Remember, Rome wasn't built in a day.

• 1 tablespoon olive oil


• 4 oz. chopped kale


• 24 oz. low sodium tomato sauce


• 1 tablespoon basil


• 1 tablespoon oregano


• 4 eggs


• ½ cup crumbled feta cheese


• 2 tablespoons fresh parsley, chopped


• 4 slices whole-grain bread

1. Add the olive oil to a large pan over medium-high heat. Add kale and sauté for about 5 minutes, stirring occasionally, until it cooks down and is wilted.


2. Add tomato sauce, basil and oregano to the pan and stir to combine.


3. Turn the heat down to low. Using a wooden spoon, create four wells within the tomato sauce. Crack the eggs into each well.


4. Cover the pan and let the eggs cook for about 10 minutes until the whites have set and the yolks are still a little runny.


5. Remove from the heat. Top with feta and parsley. Serve with toasted bread.

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