89: Healthy Eating for the Whole Family | Stephanie Niemis

I’m beyond excited to welcome my friend Stephanie Niemis, a certified holistic nutritionist, recipe developer, and mother. She loves creating healthy recipes that are both nourishing and delicious. Most of her recipes are gluten-free, dairy-free, paleo-friendly, and naturally sweetened. Her recipes are simple and kid-approved, making them perfect for busy families. Stephanie’s Instagram account is one of my favorite food accounts to follow — she’s truly a creative genius. In this episode, Stephanie and I discuss her favorite “hacks” to ensure her family gets the nutrition they need, how to eat healthily on a budget in terms of both money and time, the ingredients she avoids at all costs, and her advice for content creators looking to enter the food space.

Suggested Resources:

• Stephanie's Instagram | Website
• Eat Dessert First
• Jac's Anti-inflammatory free ebook

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This episode is proudly sponsored by: Sizzlefish

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• To access notes from the show & full transcripts, head over to WellnStrong's Podcast Page

Chapters

• 0:46 Steph’s journey from math teacher to blogger and food content creator
• 3:34 How Steph deals with the challenges of being a content creator
• 5:02 How Steph balances family life and content creation
• 7:47 How Steph gets creative inspiration for her recipes
• 9:13 Healthy eating tips for your kids
• 12:40 Why meal planning & prep will save you tons of time (and money)
• 20:29 The ingredients Steph avoid at all costs
• 29:03 Steph’s kids favorite recipes
• 30:52 What Steph’s daily meals look like
• 41:05 Steph’s advice for aspiring food bloggers
• 48:19 Nostalgic Recipe Creations

Transcript

*Unedited Transcript*

Jacqueline: [00:00:00] To kick things off, I was looking through your account the other day, just, you know, going through your recipes like I always do, and I remember when you first started this, you had like, I think when we first connected you had like, what, 30 something, 30,000 followers.

And immediately when I saw your account, I was like, this woman's gonna make it really big because you're just so creative, you're so brilliant. And I was right. And here you are now with this massive following. So I'm just. So excited to finally talk to you and find out how you did it. But I, I've always loved your account.

Stephanie: Oh my gosh. Thank you so much. I appreciate that.

Jacqueline: that. It's true. So with that, Steph, how did you get started in this space? Like what is your background? I love asking this question because I find that most of the time folks backgrounds are completely unrelated, right? To like, what They're same, same here, but how did you start?

So.

Stephanie: So I was a teacher, I was a math teacher, and then yeah, after I had my second kid. It was, I mean, teachers unfortunately don't get paid much, and I was working part-time for the college. So [00:01:00] by the time we figured out me going back to work after having him and stopping my part-time work at the college and putting two kids in daycare, it just financially didn't really make sense for our family.

So I was home and I was starting to get really into nutrition like. Going down a rabbit hole because my daughter was a toddler, so all of our family meals, she was eating obviously. And I started doing baby lead, feeding, feeding with my baby. So he was eating everything too. And my husband and I just kind of always ate whatever we wanted to eat.

Kind of. We like were huge runners and I mean, I feel like I did a lot of low fat, high sugar, and um. So then as I'm researching so much, then I got so into it that I decided to go back to school to be certified as a holistic nutritionist. Um, and then I was just like listening to podcasts, reading this book, all this stuff.

Um, so my sister was like, let's start a blog because she has a science background, she has a PhD. So she was like [00:02:00] really into the science of everything. And it was supposed to be all about health, like helping our households and health. With exercising and all this stuff. So that's why it was called Healthy Holistic Home.

So it was like all the parts of our home and having kids and all that. And then it, we just kind of shortened it to Healthy Home, which is why there's that like annoying element there that everyone is confused by. Um, so. And I was just kind of posting my recipes on Instagram and some of the running stuff that I did with the kids just to kind of promote the blog.

And then the Instagram became way more of the focus. My sister got really into work. The blog kind of went by the wayside, and then I just, it was all Instagram. And then it was interesting because I was just sharing on Instagram all the things I was making for our family. Um. I'd have friends, I'd be interested in recipes, so I would grow 'em up there.

And then I remember [00:03:00] the first time I had a brand reach out to me and asked if I would use their cranberries in a recipe. And I was like, oh my goodness, I'm so excited. Because I was like, yes, because I love that your cranberries don't have added sugar. And that's so huge. And um, I think $25. And I thought that it was like.

The world's most amazing thing ever. Um, and then I was like, oh, well this could be more than just kind of a hobby. Maybe this could eventually turn into something.

Um, but it took a really long time. Um, so that's kind of how it all be in the whole journey.

Jacqueline: That resonates with me so much, especially the blog part, because I feel like so many of us start off with the blog like, well and Strong started as a blog and I feel like now obviously with short form content, everything's social media. So sadly, the last time I actually wrote a blog article was probably like two years ago, but.

It's still there, right? Like my site still hosts like content and recipes and guides and whatnot. But it's so interesting to look at like the evolution of content, even with like [00:04:00] food photography. Like I remember going on Instagram stuff and seeing just pictures, these beautiful pictures of food, and then when reels got huge, everyone was like.

The game has changed and now you have to make reels with food. And it's so funny too, like I was scrolling through my own recipe reels back from like 2020, and I like cringe when I look at some of the real content I made with food. I'm like, how did I ever even like post this? But it's a learning curve.

It's such a learning curve.

Stephanie: Yeah. Like when I look back to the original pictures I posted, it was legitimately, we had just, we were just about to eat dinner and Id like throw it on my floor and like take a picture of it. And looking back, I'm like, how did I do that? Where now it takes me like. Three hours to film a reel and then like another two hours to edit it. 

Um, so it is just like so crazy that aspect of it. But I agree. I mean, it was so different back then. And then reels make made everything a little bit more, uh, you know, but you, it was less about the food photography. So that [00:05:00] was partly good in a way.

Jacqueline: Yeah. And honestly too, Steph, that was a question I had for you. How do you find the time? Because you post new recipes like. Every single day almost. And it does take so much time, like people don't realize content creation takes a lot of time between filming and editing and like my kitchen, I can imagine your kitchen with your family, but like my kitchen looks like a bombshell after I put like one recipe together and 

it takes me hours to clean up to film.

It's, it's a lot.

Stephanie: It is so much. I mean, we, when we moved into the new house, I was very fortunate we had really big islands, but like the entire island is covered. Like a, is a really legitimately, looks like a bomb on off. Um, and then it's like piles of dishes to do. Um, I'm grateful for AirPods and being able to listen to books on tape or podcasts to come like.

Make that time go a little bit better. Um, but yeah, I feel like some people, I think they're way meter than I, I just like take every ingredient out and I'm like, oh, well I'm gonna need [00:06:00] this again, so I put it away. Um, yeah. But, and I also like to batch content, so that helps me because everything's out anyway, so then I can.

Um, do like a bunch of different meals and then, or desserts. And then do all the cleanup. Um, this year has been a lot better for me with time management because my daughter is in preschool three days a week, a little bit longer, so she's there for five and a half hours. So I, I can get, like, I usually come home and I'll do my post, and then I can film two recipes, maybe even a third one.

And then that's all I do that day. So then I can like clean up and then the next day she goes to preschool. 

I'll do all my editing.

Yeah. Yeah. And then this year I've been really actually focusing on going back to the blog. So then it's like then writing the blog articles for that.

Um, so, but you're, you're right, it takes so long.

Like it just, it, I think that people don't even realize how long everything

takes. 

Jacqueline: they don't. And I like, when I first started learning how to use [00:07:00] InShot, I'm like, this is a complete, like what do people use? What do food content creators use? Like InShot, cap cut, like Lightroom, like there are so many different apps and it's very overwhelming for someone who is like just stepping into the space, who is like no clue what they're

Stephanie: Totally. Oh my gosh, Jack, this show is like how old I am. So when I first started this, oh my gosh, I'm so old. Um, when I first started this, I had to look up how to post a story because I. I don't even know what I'm doing.

Um, but like, but you know what, it's funny because my husband works for an ed tech company and he'll come to me and be like, wait, so how do I put this on my story?

So I'm like, alright. So it makes me feel. 

Jacqueline: lemme teach you, but you know what, that's wild. 'cause like, look how far you've come. You know, like, I, I absolutely love that. And also too, Steph, like how do you come up with new ideas for your recipes? Because even too, like whenever I'm just scrolling through Instagram, I'll see these like.

Incredibly innovative ideas, and then obviously things go viral, but like where do you get that [00:08:00] creative inspiration? I mean, as a math teacher, like I know you have that part of your brain, but like how, how do you come up with these recipes? Um,

Stephanie: Um, it's usually based off of things I had as a kid because I was so addicted to sugar as a child.

Jacqueline: gushers.

Stephanie: oh my gosh. 

Jacqueline: that recipe. You just post. I was like, I'm making those.

Stephanie: Yeah, like gushers and dunkaroos, like things that like legitimately were my nineties childhood. Um, but we, like I had the nickname of sugar puff growing up because I, that's, I just like, was known as the girl who had like the biggest sweet tooth.

So basically I don't want my kids it having these artificial dyes or just like certain ingredients. So I, but I want them to have those really. Fun childhood experiences too. So I just recreate these for them and, and obviously all the other people out there that I wanna help. And um, so yeah, it's really fun.

So I do a lot based on that. And then also my kids help too because my daughter came home from school one day and she's taking Italian now. And [00:09:00] her teacher was talking about tiramisu, so she was like, can you make me tiramisu? So I said, okay. So I have to create some gluten-free, refined, sugar-free version of tiramisu.

Got it. And

it's, yeah, 

it's fun. It's really fun.

Jacqueline: You obviously like, you know, you have a desire to help your kids eat healthy, and I'm sure other family's children as well. What are some of your favorite, like tips or hacks for ensuring that kids get their daily nutrient needs? And one thing I love that you do so seamlessly is you integrate those healthy nutrients, like, kind of like sneakily into your food recipe so that like the kids don't really know what they're eating.

So for, for moms and dads out there who are like, Hmm, like what tips can we use? What, what, what thoughts do you have on that?

Stephanie: So if you're, I feel like if you're ever struggling with like a kid having a hard time eating vegetables per se, um, smoothies are my go-to. Whenever I had like a toddler who went through that stage where they were like, no, with everything. Um, I would make smoothies because they love smoothies, they taste.

They taste sweet because they [00:10:00] have fruit in them, or maybe a really clean protein powder for a kid. Um, but you can put spinach, cauliflower great in smoothies. It's funny because. My one, my, like my one kid, he will love the spinach in it. And then my daughter will love the cauliflower, but I'm like, I don't care.

As long as there's some veggie in there. Um, and they make 'em thicker, thicker and then you can add cottage cheese in there or something else to give them more protein. So I, I love smoothies. 'cause a lot of times that's something I can do in the morning and then it kind of like takes that pressure off like, okay.

You know what, if today is a hard day, it's okay. We, we started the day with some good protein, some fruits, some veggies, and you know what, if, if the struggle happens later, like there's enough things about being a parent that stress you out, let's not make every single mealtime stressful.

Um. Also, we like to make sure at our meals, at our dinner time, we, we don't make sep separate meals for our [00:11:00] kids, which has been a struggle, especially having three, because they're very different, unique personalities.

But we try to always have something at dinner that we know each of them likes. So like sheet pan meals are phenomenal because we can do a bunch of different veggies. So like, Charlotte loves roasted broccoli, so we'll make sure that that's on the, on the sheet pan. Anything where they make their own. So like a, a poke bowl or like a taco night or salad bar night is a favorite in our house because they can, they own it, you know, they, you put out a whole bunch of stuff and then they make their own plate.

Um, and it's just, it just takes so much pressure off then. 

Meals 

where I am so excited about a meal 

and put it out and Jack's like, what's this? Yeah. I'm like, Oh my 

gosh. I just want them to try something new. 

Um, yeah. But thanks. I just feel like when there's a lot of lot of options, it just goes so much better.

Jacqueline: better. [00:12:00] Yeah. It's not that mealtime frustration.

Right. And I feel like they're more inclined to like want to eat what's on their plate if they put it together.

Right. Because they feel like not only A do they like it, but like B, it's like that independent, like, oh, I cooked my own, or I put my own plate together. Like I'm going to eat it now. Yeah.

Stephanie: Yeah. Yeah, we do a lot of family style. So like even Evelyn, who's four, she'll put things on her own plate and you know, sometimes she has like. A ton of like, like we'll have like some sort of a taco something or other, and like her whole plate might be Greek yogurt and know that's what she picked that night because she 

Jacqueline: That's what just low enough.

Stephanie: The Greek yogurt.

Jacqueline: I love that. Do you find stuff like, do you do like. Do you plan meals like consistently? So like every Tuesday's, like Taco Tuesday or like, does, do you find that like being consistent helps? 'cause I also know that like there are a lot of parents out there who work and they also wanna make sure that their kids are eating healthy.

And sadly, you know, people kind of sacrifice like the health or the nutrient component of like the food, um, if they don't have enough [00:13:00] time. So like what are some hacks for parents out there who are really low on time, but wanna make sure that their kids are, you know, eating a healthy meal?

Stephanie: so it's getting so much harder for us now because not only are, are we working, but now there's so many activities between three kids and I

really. Yeah, I really value the time we can sit down to eat together. So sometimes we're eating at dinner at 4 45. Um, so our meal planning is huge. My husband, he's really great.

He will plan out three months ahead. So like we 

just, uh, yeah, I know.

So. It is and like, yeah. And he, at this point, like, it's kind of nice 'cause it's almost like he has his own system where things rotate and he has like, it's on like an Excel sheet, so he'll link to the recipe. So it's, it's like makes my life a lot easier.

But then, so Sunday we just pull up that week ahead and then I can grocery shop for that whole week. Um. Tuesday, like you said, it's always some sort of a Mexican, so we rotate between, [00:14:00] um, we make like a healthy version of stacks. Uh, I don't know if like you're familiar with it. I think it's Chipotle, I don't know, wherever it's from.

And then we do a veggie nachos. We do burrito bowls, we do tacos.

Um, so yeah, so it's like once a month. You have one of each of those. Um, Friday is always sourdough pizza night, so.

Yeah, so that's really easy for me too because I'll make a double batch of sourdough pizza crust and that will last us a couple weeks and I just store it in the freezer.

So then that day is, it's so easy. All I have to do is pull it, put out the crust. Evelyn loves topping it, so I don't even do that anymore. And then put it in the oven.

Um, yeah, so those are two easy ones. And then it's really just the other three nights that we plan. And we don't have very expensive meals because honestly, the, this is the.

Point of our life where we just don't have the time right now. Um, so I mean, sometimes it's just like a, a bake that we have always liked and we'll just use that right [00:15:00] now, this time of year. Grilling is huge for us, so that's really nice and quick. We just. Grilled something and have some veggie and some side on there.

Um, but something that helps me a lot, especially in the winter time, is double batching everything. So what I'll do is I'll double batch a meal. Yeah. And then I just freeze it. And so then that night all we have to do is just heat it up. It's super easy 

and that saves me so, so much time. And that's like what we.

Even for my husband and me for our breakfast, that's what we do. So he makes like two months of breakfast burritos. So like the entire island is covered. I think it's

like 60. Oh my gosh. I know, right? I, I I know he, like, he posted one thing on my Instagram and I did so well. I'm like, do you wanna just take over 

my Instagram?

Yeah, seriously. Go ahead. Um, but I think he makes like 60 burritos, uh, because he, he batches it all. So he makes like.

Jacqueline: Do you have like a separate freezer stuff and like

Stephanie: We do. Yeah, Yeah, we do. We, [00:16:00] we have a great freezer in our garage, so that is very helpful. Um, but I mean, that's so great because the night we just take out the, from the, from the freezer Yeah. Uh, uh, breakfast for the week and then it's ready to go. so yeah, batching helps us and it's, it's more like I'm really bad. Like some people are really good at meal prep. I'm like, not, but I'm really good at making multiple batches at one time because I'm like. 

Jacqueline: Same, I'm getting all these 

Stephanie: ingredients out anyway. I have to do Right. I after the 

dish. Yeah, exactly. Like when I make taco meat, I make like six pounds of taco meat because I mean, it's the same then as a 

making one batch, right?

So 

why smart. not save so 

Jacqueline: much time?

Yeah, no, I hear you. I wish I live in an apartment, but like one day when I get a house, I'm definitely gonna have a separate freezer 

Stephanie: Right, that that is true. Like I am very fortunate that we have the freezer space because that really does help so much because I mean, we're a family of five and my kids like eat

a [00:17:00] Yeah. Honestly I was thinking about that too. Stuff like right now, like it's just me.

Jacqueline: But even too, like I find that like I also can be a black hole. 'cause I also am a runner, so anytime I'm like doing like long runs, I can eat an entire fridge worth of food and I'm like, people who have children, like I just can't imagine the amount of food they have to make in order to like satisfy each mouth.

Stephanie: it's a lot. I tell you, we, um, right now my kids are on like a sourdough, gluten-free sourdough waffle kick. So I make, I can't even tell you the stack, like on Sunday night, it's like, yay. Hi. I am not even joking. Just to 

like get us through the week. But then

Jacqueline: It's a full-time job. 

Stephanie: Yeah. But then it's so nice because then in the mornings when things are

just

haywire, Yeah. I'm like, air fry this. 

There you go. 

Jacqueline: I love that. Where do you guys do a majority of your food shopping?

Stephanie: We are all over this, the place. So we

have Costco. Costco is huge. Oh my gosh. Well, what did I do without Costco? Um, and then like our local shop, right? And [00:18:00] then we have this farmer's market that's like actual store. It's not even just like a farmer's market on Sunday. And they have. It's, it's 

So it's 

Jacqueline: So it's just in our town, 

Stephanie: it's 

one of the best things about Hillsborough. No, 

you wouldn't, it's, it's best. Um, so the prices are amazing. I mean, you have to like. Eat the stuff or freeze it pretty quickly, but they're phenomenal prices, so I can like stock up on lots of fruits and veggies. Um, but yeah, I feel like sometimes I'm like, and then I'll like go to Trader Joe's once a month, you know, like it's like all these places because I have, like, I'm, I'm trying to save money where I can, so I know, oh, this is the best price for this and oh my gosh.

And then my dad a couple months ago was like, so do you wanna go in on a pig, a mate and a cow? So that's too, right now I have like part of a pig and we're

supposed get parts of a cow soon. So I, like

I said, I'm, 

Jacqueline: coming?

Stephanie: oh my gosh, I've been like really begging my husband like, Hey, can we please get the chickens already?

I [00:19:00] mean,

it's 

time. 

Jacqueline: so much. You would save so much on taxes. Just saying.

Stephanie: Okay. So I'll make sure that he listens to this part of the podcast because it's been like a five year, five year commitment trying to get him to say yes.

Jacqueline: That's so funny. So I told you I went to high school in Morristown, Villa Walsh, and I remember just like we would take the back roads to school and you would see these massive, beautiful mansions, right? And then you'd see like a stray chicken or a stray cow. And I would always be like, I'm like dad, like why are like these like random farm animals, like on this property?

My dad's like taxes. And I'm like. I didn't realize, 'cause in New Jersey you get a significant tax savings if you have farm animals, apparently. I don't know like the exact rule, but 

I understood from that point on why like all these mansions would have like random farm animals on their property,

Stephanie: my gosh. I really need to look into this

because Jersey taxes are insane and I want chickens anyway, so

Jacqueline: Yeah, exactly. 

You're 

Stephanie: a win-win.

Jacqueline: I love that. One thing I do, so I don't have, I mean I have a Costco nearby, but I don't have a [00:20:00] car, so I'm kind of limited with like where I can go. But I do, um, meat deliveries, so I'm sure you've heard 

of like wild Pastures and ButcherBox. Um, so I found that's helpful too for like folks out there who like.

Don't really have access to a Costco, but you can set like your monthly delivery or subscription box like every two weeks or every six weeks, like depending upon, you know, how frequently you go through it. But that's been a, a big game changer for me too, just like having access to that in my freezer.

Stephanie: Yeah. I mean, there's 

so many more 

places out there now, 

which is so 

Jacqueline: is so great. 

Yeah. Um, going back to ingredients though, Steph, so for parents out there who again, like may not be too nutrition savvy, if you could tell them like, these are, I don't know, three to five ingredients you should not give your children, what would those be?

Stephanie: So 

can I 

kind of 

twist it a little bit as to like one ingredient to start with?

So, 

so let's start with sugar because. So my husband and I watched this, um, this documentary called, um, [00:21:00] uh, oh gosh, and now I'm not gonna be able to think about it. But anyway, so it was a documentary about sugar and basically how much it affects your body, even if you're like, so we were athletes, we were marathon runners, and so we had no idea all this was happening inside of our body.

Um, and so we started kind of deep diving into our own food pantry. And it's just so crazy how much sugar is in everything and how many things don't really need it. So I think, like I work with some families and that's where I always start, is let's take a look at the cereals. Let's take a look at the barbecue sauce, the ketchup, the peanut butter, um, the jellies.

Like 

there's just, oh my gosh, yes. 

Bread there. There's so much stuff that has so much more sugar in it. The yogurt,

like things you don't even realize and they. Our mar, there's so many things that are marketed to children, which make me so upset. Um, and they just have so much sugar and it's really not good for the kids to be starting their day with that.

[00:22:00] And, and when there are so many, um, kid, I mean, my, my son has it, it, there are just different things that affect different kids, right? So what. When you remove these things, it's amazing how much it helps behavior too. Um, and just gives them more regulated emotions and it just, you know, that you're just kind of helping their body.

So, and it, and also because it's an easy start, so that's the thing, like I remember when I, we switched our bread, like we switched to a Z yield and like my kids noticed 

a difference 

at first, whereas like 

when we switched our peanut butter, they didn't notice a difference. So there's different things that are an easier switch, I think when you're kind of.

When your kids are already used to certain foods, um, or, or have things as like a treat thing, like a, like a dessert thing or something, but maybe not to start our day with something that has s of sugar in it right 

before going to school. 

Jacqueline: Do you know what's so funny too, Steph? So, growing up my mom was always very health conscious with food. She was like, I call her one of the pioneers of [00:23:00] Whole Foods. 'cause 

she, she started going there when they like. First opened, she was like one of their very first customers. And my sister and I grew up like, you know, eating pretty healthy.

And it was funny 'cause whenever I found myself at friends' homes and like there would be like Fruit Loops or like Gushers or whatever, like I would go crazy 'cause I like, you know, didn't have access to that. But like hindsight, I really do appreciate the fact that like my mom didn't have that in our house.

Right. And I think it's a matter too of, like you said, even like finding like healthier substitutes, like. For those like fruit loop cereal, like now there's three wishes. I don't know if your kids have had that, but I love three wishes and like for our listeners, it's made with like chickpeas and it's really not a lot of sugar, but it tastes really great.

Like the sweeteners they use, they use Stevie, I think, but just like healthier alternatives that you know you can provide to your kids even. Even as a treat once in a while.

Stephanie: Right. Yeah. We love three wishes. Um, and, and it is true because you can find, I feel like there's so many brands now that you can find so many better versions. The hard thing is, is I'm gonna be real. Is it? Things are [00:24:00] expensive. And that

is, that is why I just, I make a lot of things because it's, it's pricey and I sometimes I'm like, oh my gosh, am I really gonna spend.

X, y, and Z on this. Um, but then you get deals and then like I stock up, like my basement has like 20 of this because I'm like, okay, this is a really good deal, and then I don't have to spend the money later.

So yeah. 

So we're big. The sugar thing is, is really big. Um, the food dyes, I have a very, my son is very sensitive to food dyes, so that's something that we eliminated.

And whereas my, my daughter, she was never sensitive. But, um, that's like a big one in our house and I'm happy that the way things are going, it seems like we won't have to worry about that as much, which is really good. Um, but, and then, um. Just like the high fructose corn syrups. Um, I think that more companies are becoming aware of all these things, and I think that a lot [00:25:00] more people are becoming advocates, which is great.

So you can see a lot of them making the shift, which I really appreciate, but trying to find more natural ways to sweeten. So the honey, the maple syrup, 

Stevia. Um, but yeah, those, the 

dates, 

like, and that's 

another thing. Yeah, so also for anyone who is like starting making recipes at home and wanting to make them healthier, I remember like, I didn't even know about dates and then like, I felt like I became like the date girl because all my recipes were like sweetened with dates, with dates,

Jacqueline: Steph, did you see the new, there's like this new viral, like fudge, like ball, whatever recipe, and it's basically just made with dates and like that's how I make all of my cosmic brownies. But I'm like, I make this all the time. Like why is all of a sudden viral, 

Stephanie: Right. like. 

I like self-published a cookbook four years ago and it was like most of the recipes were speaking with dates. I think that people like in the beginning are like weary of things and then as they become more common, then they're like, oh, okay. Like my neighbor is like sending me all these date videos.

And I'm like, yeah, I made that one. Yeah, I made that one. Yeah. [00:26:00] Um, but I'm happy though, honestly like. I'm happy that it's becoming more the norm and so people are seeing how fruit is amazing. Bananas are so amazing. The sweetened apple 

sauce is amazing. The sweetened, 

there's just like 

so 

many things that you can put in a recipe other than sugar.

Jacqueline: Yeah. I love that you mentioned a cookbook, 

Stephanie: Oh yeah. 

Jacqueline: you did that. Can we hear more about that, Steph?

Stephanie: Yeah, it's 

so weird because I like never talk about it now because I 

feel like 

so much, has changed in the last four years. I mean now it's four and a half years. I just really wanted to do this before my daughter was born, so I think I like legit publish it like a week before she was born. Um, but so it's just, it's 50, it's called Eat Dessert first.

So it's 50 desserts that mostly are just sweetened with fruit, so it's, that's why it's sweet Eat dessert first. Usually eat them like for breakfast. 

Um. Yeah, and so, I mean, I feel like in this journey I have so many more recipes that I want to put into a cookbook one day. That is a big goal of mine. But there are several recipes in that book that we still make all the [00:27:00] time.

Like there's a brownie dip that's made with chickpeas. We make it all the time. There's the cake recipe I still make for my 

kids' birthdays all the time. So. Yeah. I mean, it kind of, it's like really special to me because it was, it was a big step For me. 

Um, But I feel like I 

just don't talk about it. 

'cause it's just, I don't know.

It, I, 

it's not what 

I am always sharing 

now on Instagram. 

Jacqueline: No, I know we, yeah, same here. I have, um, a recipe guide. It's like high protein, healthy desserts. And I love it because like you said, like you can literally eat some of these recipes for breakfast because I'll just put like collagen protein or you know, something in it that obviously is like.

Includes protein, it won't spike your blood sugar and it's he. Or like my protein waffles, you know, I use my waffle maker all the time stuff. I love that waffle

maker. Even if it's like just me Sunday mornings, I'll be like stacking up the waffles. And it's fun 'cause you can experiment with, 

you know, different protein powders and different tastes, but I love that. 

Stephanie: Yeah. 

Jacqueline: Also when you mentioned cake, I remember that story you posted of like, I think it was your husband's [00:28:00] birthday. I'm like, your son always blows out the candles.

Stephanie: Always. Oh my gosh. It's so funny that you remember that. 

Yeah. 

Like it's like we like did a time. I'm like, oh my gosh, how many years has this happened? But 

Jacqueline: So funny. Do your kids have a staple or like, do each of them have favorite recipes that you make? Like do they request things from you? like 

Stephanie: Yes. 

Jacqueline: make this this week. 

So 

Stephanie: So we're like, I don't know how many families do this, but we celebrate half birthdays in our household. So my, they, it's like not no one gets presents or anything like that, but they get to pick the dessert I make for dinner that night.

So, yeah, Jack's request is always a Chaco taco, like no matter what that is what he wants.

Um, and then Charlotte, she, I mean, she kind of varies. She right. Currently she's really into my sourdough chocolate chip cookies. That is like the one, but then she also likes the, yeah, she likes things that are like frozen and like fruity. So I make this like. One, I'm actually gonna reshare it in a [00:29:00] couple weeks, but it's like, oh yeah.

So it's almost like a, a strawberry smoothie that I freeze in ice cubes, and then I put like a, a little popsicle stick in it, and then when I pop 'em out, then I dip them in chocolate. So it's almost like a chocolate covered strawberry, but it's like. Most, more like an ice creamy type. 

And 

she loves those.

And then Evelyn, 

she, 

she doesn't care. She is,

she'll eat anything. Yeah, pretty much. She, and she's home with me so much so she helps me. She's amazing. Like that's another thing is as early on as you can get the kids to help, like she is 

over 

there. 

Cutting 

things. She, she breaks all 

of our eggs for us. She unp.

Yeah. She is like a machine. She loves it. A couple Christmases ago I got her just off of Amazon, like a, a child cutting set and she, she always grabs her knife and 

it's really 

Jacqueline: it's really amazing how much help 

that. I love that. Switching. Switching to you stuff. So we talked about like, you [00:30:00] know, how to incorporate healthy meals for your children and sneak those ingredients in. What does your typical day look like in terms of food? Like what, and I know every, I know every day is different, but I always like to ask this, like, what is like your typical or your favorite?

Like breakfast, lunch, and dinner. 

Stephanie: Okay. 

So. 

Jacqueline: day in the life for Steph?

Stephanie: So it depends on the time of year. So I'll do like a warm breakfast in the winter, so it's either the, the breakfast or egg wraps that my has to make so that it has like egg and sausage and peppers and cheese in it. Yeah. So either that, um. Or in when it's like this time of year, I really like a smoothie.

So I do cottage cheese, pro tea protein powder, um, usually spinach or cauliflower. And then whatever else I'm feeling like adding in there and maybe a little fruit too. Um, and then lunch is my hardest meal of the day because I'm always like, I'm working and it's 

so, oh my gosh. 

It's like. It's so hard for me to just like stop and [00:31:00] make a lunch.

So I feel like I need to be better about prepping that for me. But like I, I said before, I'm a terrible meal prepper. Um, so it's like usually honestly, I'll just grab lettuce and then I'll make myself a salad. So I'll have some sort of. Um, uh, meat on top of there, and I throw in some hemp seeds and some other veggies, but it's 

like, 

I don't know, I'm 

Jacqueline: know, I'm not 

Stephanie: pumped 

for 

it, you know?

I'm just, it's, it's, like I'm eating to eat, which is 

terrible. Right. Okay. So that, yeah. 

Jacqueline: dinner, on like 

indifferent. 

Stephanie: I know. Yeah. And then like, I love our dinners. Like we have a whole bunch of dinners that we make, and I can't, I mean, there's like a ton. So it is not even, I'm sorry, 

this is, 

a, I'm, I'm, answering this. 

terrible, 

Jacqueline: Yeah, no, I, no, you're not. I love it.

Stephanie: but, and then sometimes I'll just change it up.

Like if I'm 

on like a sourdough cake, I'll 

make myself 

Jacqueline: myself like, yeah. 

Stephanie: sourdough with avocado and egg, like 

pretty 

straightforward, normal. And there's always a treat in 

there somewhere 

because I [00:32:00] love my treats. 

Jacqueline: I love that. Are you still running, Steph?

Stephanie: Yeah, so I was like, so now as I am approaching my forties, um, I've been really trying to do a lot more strength like workouts, like with, with weights.

Um. But I am still running. I really like to do a race each year. Um, so we'll see what race I do next, but now because of my hands, I can't 

lift weights right now, 

so I've 

Jacqueline: was gonna ask how your hand feeling?

Stephanie: Oh my gosh. It's, it'll be fine. It'll be fine. Um, but, so that's actually hard for me because I've been used to doing so much weightlifting and now I have to like, kind of shift it.

So I've been running a lot more, um. But yeah, I'm like, I, I, I love running, I love that time where I can be by myself. I

can listen to. Yeah, like listening to a good book and I just feel like as a mom it's really hard to find time to yourself and I am pretty terrible about self-care. Like I feel [00:33:00] like in the health and wellness world, I do a great job with like keeping up with my physical health and my, and what I put into my body.

And like I know food is medicine and I know how to use like herbs and, and stuff like that, but like I know I need to prioritize self-care. Self-care, and I still struggle. So much. 

So I feel like running at least is my time to that time to myself to be, not be mommy this, mommy that, 

Jacqueline: Yeah, Steph. Literally same. I mean given I don't have children at this point in time, but running has become my outlet and I, I used to run in college and then I kind of stopped. But this year since taking well and strong full-time, I told you that, right? Because I worked in, I worked in finance for the past eight years, and then December 31st of last year, I was like, it's time to leave.

Time to do this full time.

Stephanie: And that's huge. 

Jacqueline: It's huge. And I mean, I'm 29 and like it's, it's been an adjustment. I don't have a team, I've worked in corporate for the past eight years, but like starting in January, I was like, I really do need an outlet. And I got back into [00:34:00] running and I do it just like you said, mostly just for the mental, emotional benefits of it.

And I think that like. People in the wellness space especially need to give more time to self-care. 'cause it's like you're giving so much of yourself, whether that's like, you know, in food content creation or, or tips and advice and it's just like, sure, the food we put on our plate is important, but like your mental and emotional health in my opinion is even more important.

Um, so if you can't, you know, give to yourself, you can't really give to others. So it's a, it's a balance for sure. Yeah.

Stephanie: And I feel like, especially with you going full-time with all well and strong, running a business is really hard in the sense that it's so hard to turn that off. Like, I feel 

like I'm, I'm, constantly like, oh, well I could be doing more, like I, I 

could be doing this and why

am I not

doing that? Yeah.

And, and it's, it's really hard because it's 

almost like. 

You 

see 

when you 

put the 

time into it 

to it that it, 

grows. But then it's Also like, okay, well then when do 

we turn it off? 

So that's, [00:35:00] 

that's, 

hard. 

Jacqueline: Yeah, no, that, that lends to my next question and I kind of wanna get into like the business aspect of it too.

Stuff like how do you like have boundaries with social because, similar to you, like I know we have our whole routine in the morning, at least I do. We're like, I'll post something and then I'll go on all of my friends accounts. Like you've 

always been top per se, and we all comment on each other's posts because we wanna show support.

But like, it's also gotten to a point now where I feel like. It's so, it becomes like a chore, you know, like a tedious like chore. And it's like, how do you still have joy, like retain a sense of joy without like having it turn into like, oh, I have to do this again, type thing. Whether that's posting content or like engaging with other users.

Like how do you, how do you have boundaries with that?

Stephanie: It is so hard. I right now am struggling a lot because I'm also struggling just honestly with the platform, how things that I once posted and did so well are not doing as well now. And it's 

really hard to pour your heart and soul into things. I'm so excited. Like [00:36:00] even like my gushers, I was so excited about that recipe.

I was so proud of that recipe. My kids loved it. Like whenever you're like, my kids love something, I'm like, yes, this is gonna, this is gonna hit. And like when it doesn't like. Go as you expect it. It really, like it's, I feel like it's bad 

for my mental health. Yeah, it 

is. So 

I 

post, 

I do exactly what we 

do. I like support all of 

our 

friends. Right. I feel like we, we've all 

been friends for years. Yeah, 

totally. So I try to set a timer for a half hour, so then.

After a half hour, then I get to work and I create recipes, or if that's my blog writing day or my editing day. Um, and then Evelyn will have like an activity later in the day. So when she's at gymnastics, then I'll go back on and I will comment, I'll respond to comments online or something.

And then, like anyone who comments about mine, I, I always wanna respond to them and support them. 

Yeah. So, um. That's kind of been my goal is to just cap it at a half hour, because then I was finding too that then I'm, I'm [00:37:00] not having the time to do, to create the content, and that's really why I'm here.

Right? I'm here to, yeah. I, I wanna help people, like I want to create these things. For other people and to share them. And if I don't have the time to do that, then that's really hard. 

Um, 

I do also feel like me being like, okay, today is a filming day. Today is a, a editing day today is that helps me too with just my time.

Yeah. And last year I felt like. I couldn't, I wasn't basically like I had Evelyn home so much and I just felt like I wasn't doing well with Instagram. I wasn't doing well, being a mom, like I just felt like because she was with me, I felt like I wasn't completely present with her. And because I was, yeah, I was thinking like, oh, but I didn't do this yet.

I didn't do

this. And so this year has been really such like a weight off my shoulders in that regard. Thursdays when she's home with me, I don't do anything. I will maybe post. In the 

morning, but 

then I do no work. I just am present with her. [00:38:00] I take her, I mean, she's my baby. She's my last one. She, she'll be full-time school in a couple years.

So I want that time with her to take her to the park or take her to the zoo or something like that. Um, and then my mother-in-law's wonderful and she'll come on Tuesdays. So sometimes that helps me create more content on those days, which is nice. Um, and then the kids get home at three. So for me it's kind of like.

I have to turn that off unless there is like a time when they're at a practice and I can continue working. But I am already, Charlotte is 11, she's in fifth grade, so all her people are not necessarily her friends, but a lot of people are getting phones. So I have to do my job too as a mother to show her that I am not addicted to my phone.

I am not, even though my phone, my work is on my phone, which makes it a little bit trickier. I need to show her that I am not glued to it. That. We have a world that's not on a phone and 'cause she's not allowed to have one. And so I, she's been [00:39:00] pretty good about it all. Um, but I do think that her, seeing that balance is very helpful in that situation.

Jacqueline: Yeah. I love that. That's so important. Even too, stuff like when I was home in the past two weeks, I did not go on social like. At all. I think like maybe once or twice towards like the latter end of that. But it was so healthy and it just helped me like remain present. And it's funny because I found that like the first few days, like I was getting anxious.

I was like, oh, like what if there's brands like that are messaging me or like having this like need to feel like always available, whether it's to just followers who have questions or like people, and I recognized like, no, that's, that's not really the case. And you have to show yourself grace too. It like.

Making yourself available 24 7 to people who like aren't really even in like your life. Like it's not, it's not really healthy. And I think like you and I have a desire, like our hearts are to help people, but also too, like there needs to be a healthy boundary where it's like, I'm not gonna be responsive 24 7, right?

Like someone can wait, or like, if I don't respond to someone like that is [00:40:00] okay. It's like not the end of the world. Um, but sometimes it takes like. Really taking a step back and doing that and then realizing, wait, like I didn't respond to this person in a few days, but like everything's still okay. 

You know?

Like it's 

Stephanie: Yeah, it'll be 

fine. 

Exactly. I. 

Jacqueline: Yeah. 

Yeah. Also too, Steph, what advice do you have for someone who wants to start their own food blog? Or social media channel, like at this point in time, let's say like they're looking at your account. They're like, I wanna be just like Steph. I don't have a blog. I don't have an Instagram channel.

Like what do I even like? What are the first steps they should take? And would you even prioritize like starting a blog or would you just get right into creating that Instagram account?

Stephanie: Yeah, that's a really good question. So I honestly am putting more time back in my blog now for my followers. So it's for my Instagram fo followers because I've had so many people say, do you just have a place that I could search your recipes? So it's really for them. So it's almost like it's all still connected to Instagram, if that makes sense.

Um. [00:41:00] I feel like, um. Monetarily, it's coming from Instagram, it's not coming from the blog. So all that time is really just to support them. Um, so I would say the first thing is clearly define your niche. I feel like in the beginning I was soup doing all these meals that we had in our family. They were gluten free, we were fine, sugar free.

And so that's what I was creating and I was, it took me forever to gain followers. So, so long. And then,

Jacqueline: How did you go viral? I was gonna ask

Stephanie: Oh my gosh. 

Jacqueline: because I remember one day it's like you were at 30,000 and then the next I like checked your account and it was like. 50,000 or something. I

was like, whoa. Like 

Stephanie: No. So I was at 8,000. I was at, I had been doing this 

for 

like four years, I wanna say, and I was at 8,000 followers. And then I posted these 

apple pops that did really 

well. 

Yeah. And that 

like 

bumped me. 

And 

then like only a couple 

weeks 

later. 

I 

posted this 

hand, it's like the scar cutie [00:42:00] hand.

Yeah.

That now so many people share. Um, but so I posted a reel of that and that just like, like it went. Yeah. It's so crazy because I feel like now when any of my stuff goes viral, like I still don't blow up. Like it just, it was that time. I don't know what was about that time. Um, but, so then that did really well and then I hit like a wall for sure.

And then I think I like. Dropped in followers. And then I did, um, the, I'll, I'll reshare them again this spring, but they're like flower pots that are strawberries. And then that picked me up

again. Yeah. So, um. I don't know. And, but Zoe, it, I, I would always post like my husband jokes around that, like, fruit on a stick is my thing.

Like dipped in chocolate. So it was like the apple pops and like all those types of things seemed to do really well. So then I would do more of those, but then I kind of felt like I was like in a box. Like I, I didn't wanna just be the fruit on a stick girl, like [00:43:00] I'm here to help moms or anyone else really just like.

Eat a little bit better and find better versions of recipes they really want to eat. So then I, it's hard though, 'cause I'll create these recipes knowing full well they're not gonna do well because I'm like, oh, well it's not in my, my niche. But I would say if someone's 

starting out. Clearly define your niche and just like go into it like full throttle.

Um, like I almost feel like for you too, all of your infographics, like they explode. Like I feel like it's almost become like your niche even though you have

the 

podcast, but It's like, 

Jacqueline: It's so funny. 

Stephanie: it is like, and not that it's funny. 

I mean, they're 

Jacqueline: they're 

beautiful, but 

thing. 

Stephanie: your 

fruit on the sick. 

Jacqueline: and that's the, but that's the thing stuff too, like even with brands that I work with, they like short form content, they like reels and I'm always like, but these don't really perform as well as the illustrations do.

So it really is just a matter of like experimenting and seeing what works. Like for me, my monthly self-care posts those have become like my thing, so to speak. That wasn't a thing until a few months ago when I started like [00:44:00] seeing comments of people who are like, I look so forward to these posts every single month.

And I was like, that's the sweetest thing ever. I'm gonna keep doing them, but. It's just, it's, yeah, it's wild to see like what works. And I think that's so important because what works for one person won't work for everyone. Right. And like, it really is a matter of, just experimenting with different content and like seeing what works and what doesn't.

Um, but yeah. That's wild.

Stephanie: And I would say that it takes a long time. Like, I don't know people, I mean, people blow up overnight, but like, that is not me. So it took me a really, really long time. And even now, like even now, I feel like I'm plateaued. Like I just, like, I can't move the needle. I feel like my engagement was way down. And so like some days I'm like, am I just gonna just give it up. 

Like 

it just, it's

so, 

it is so 

hard, honestly. 

Jacqueline: I know And at this, that's the thing too. I feel like content creators, it's really hard to maintain that . Sense of motivation because like you're always playing with different algorithms on these platforms and like, I mean, I don't know what your thoughts are on [00:45:00] TikTok.

I never really got into TikTok and you know, I feel like I probably should have years ago, but I just, I didn't like the platform. Um, and now I'm starting to like try to post on it more. And I still don't like the platform, but like, you see these creators that like blow up overnight and like there is a lot of comparison and you're always trying to be like, hmm, like what can I do?

But I think like. It also kind of defeats the purpose because if your goal is to just explode I don't think that's the best goal to have. I think your goal, similar to you, should be to like, I'm doing this to support people or help people with X, Y, Z, and like the growth will come after that, right?

So like, if you remember like the mission and like the heart of the mission, no matter what is going on, whether you're in a lull or a super like fast growth phase, like that will kind of help ground you 

to remember this is why I'm creating content, right? It's not to go viral. It's because I wanna help people.

Stephanie: Right. That was like, I did like a series on Girl Scout cookies. Like I did like healthier 

versions of girl cookies. 

Oh, thanks. And I was like, I'm creating this for me. Like I'm creating [00:46:00] this for me and my family and all the people out there who love Girl Scout cookies and wanna have them year round, not just one time of year.

And maybe they're gluten free, they can't have these, you know? So I'm doing that. I know it's gonna bomb, but I don't care because it brings me joy. 

And then. then it like it. It made me so happy creating the recipes and then when it bombed, it did make me a little sad, but it Still was like, 

okay, well we love 

Jacqueline: we love 

these 

recipe. You're doing it for you. 

yeah, 

totally.

Yeah, I love that. And I think too, honestly, like the content that performs the best, in my opinion is like the content that like you really do create for yourself, 

Stephanie: Yeah. 

Jacqueline: know? So I love that. Yeah. The Thin Mints, oh my gosh, your Girl Scout cookies.

I'm a big fan, 

Stephanie: Oh, thanks. 

Jacqueline: continue that series.

Stephanie: Thank you. Yeah. Right now I'm having so much fun with my nineties series because I mean, I don't know if that's like too different time, but um, like it just, like all these things, like I grew up eating and like, and I just want to remake them and I mean, I feel like everyone is like a kid at heart, right?

Who doesn't love something nostalgic that just like brings them back [00:47:00] to these fun times and. 

Jacqueline: and

Stephanie: It's just fun. It really 

Jacqueline: really is. it 

Stephanie: it brings 

me so 

Jacqueline: so much joy 

Stephanie: make these fun things and to shareem with my kids. Like that's the coolest when they come home from school and they're like, oh my gosh, what'd you make today?

Jacqueline: Best Mom award. I'm gonna, I'm gonna just show up to your house one day. I'm gonna be like, step. I'm here. 

Stephanie: Oh my gosh, that would make me so happy.

Jacqueline: we'll get together, I promise. Next time I'm home. That'd be so fun. Um. I can't believe it's almost 11 o'clock. I could talk to you for another few hours. I'm gonna have you back on.

I'm so excited that I just got the chance to meet you. This has been a long time coming. I'm super excited to share this with listeners. Um, but with that stuff, where can they find you? Find all your wonderful recipes. Get a copy of your cookbook.

Stephanie: So on Instagram and also TikTok, although it's not like big and Facebook and YouTube, I'm at Healthy Home, so it's healthy. And then H-O-L-M-E, and then my website is healthy home.com. So it's all the same thing.

Jacqueline: Yay. Well, I'll be linking all of those in [00:48:00] the show notes. 

Stephanie: Thanks. 

Jacqueline: for you, and I know you're probably expecting this stuff because I know you listen to the 

Stephanie: Yeah, 

Jacqueline: but that is what does being well and strong mean to you?

Stephanie: I think I've actually been trying to think a lot about what I was gonna say to this because. I feel like each stage of my life, it kind of changes. Like it's, it's based on where I am at that time and so, and what I'm trying to focus on. And so right now what I'm trying to focus on is kind of slowing down a little bit more because I have a tendency to try to do, do, do, do.

And for me to be well and strong, I need to be the best version of myself for my family, for my friends. Um, so I need to find that, that balance between. Doing all these things to make sure I'm taking care of my, everyone else around me, but also filling my cup a little bit more. So that's currently my well and strong

Jacqueline: I love that. 

Nailed it Steph. 

Stephanie: Oh, thanks. 

Jacqueline: so much fun. Um, again, I'm. I'm really excited to [00:49:00] share this and yeah, I hope to have you on again at some point soon, Steph, we'll 

do it when your next cookbook comes out.

Stephanie: Okay. good. Thank 

Jacqueline: Thank you.