Welcome to my little piece of the internet. I'm your host, Stef, a Nutritional Therapy Practitioner, who loves coffee, running and real food. My mission is create a commuity for people like to you to feel empowered to live your best life! Now let's get started! 

What I Ate Wednesday

What I Ate Wednesday

Thanks to Day Light Savings Time, I woke up at 4:30 on Wednesday. I laid in bed for 30 minutes, trying to go back to sleep before meeting my friends for a run. It was a brisk 41 degrees. I grabbed a handful of sweet potatoes from the fridge and layered up before heading to the telephone pole, our normal meeting spot. We agreed to stay close. Sara needed to be back home at 5:30 a.m., so we did a few mile loops around the neighborhood. It had been nearly a week since my last run, so we kept the pace slow and steady.


Sara and I had a great talk about training goals and impact on our lives and those close to us. The conversation really got me thinking about my goals. This is the first time, in a really long time that I have not planned to train or run a race. It’s funny, when I hear my friends talk about their race plans or goals for the year, I feel a twinge of envy. It was identity for so long and something I was really proud of. I loved coaching, training and crushing my goals. But, now I have a new goal; regain health. I need to tackle it the same way I would a training plan. In an effort to do so, I signed up for Laura Schoenfeld’s ‘Get Your Period Back’ program. It’s six weeks and covers everything from diet and exercise to supplements and sleep. I am four weeks into the training and plan to do a recap once it’s complete. So far, I am loving it. The material is user friendly and comprehensive. I look forward to sharing it with clients in the future.

After the run, I made breakfast and listened to the ‘Why Oh Why’ podcast. It’s a hilarious show about dating in the modern world. I finished up ‘Ghosting’ episode as I cleaned up the kitchen and got ready for another work day. It’s been cold here in Cincinnati, so I have been living in sweaters and dress pants.

I got to work around 8 a.m. My day started with a couple of meetings. Around 9 a.m., I was feeling snack-y, so I ate some trail mix. I have been the loving the Gourmet Nut ‘Mega Omega’ these days. I find it for cheap at Marshall’s and add more nuts when I get home. 

Lunch time came quickly. It’s cold in the office, so I was really looking forward to my meal. Tuesday, I brought homemade chicken soup and a Pink Lady Apple with almond butter. My body was asking for Chipotle, so I obliged. Soup it i


After lunch, I was looking for something sweet. I always have dark chocolate in my desk, so I grabbed a few pieces and dipped it in leftover almond butter. The rest of my day was spent bouncing from one meeting to the next. I ended up leaving for the day around 4:30 p.m.

I had a few errands to run and a client meeting at 6:30 p.m., so I rushed to my car and got on the road. I stopped at Marshall’s on my way home. We are headed to Nashville this weekend for a friend’s 30th birthday celebration. The activity, football, and it looks like it’s going to rain. I need some new gloves if I am going to stand out in the cold/rain. I was also out of dry shampoo. Marshall’s is the best place to buy this stuff, it’s always so much cheaper! Lucky for me, Kroger is right next store. I stopped there to grab cilantro and black beans.  

By the time I got home, I only had a few minutes before a client visit and I was feeling hungry. I snacked on a Kite Hill Plain yogurt and handful of Purely Elizabeth granola.


After the appointment, I got to work chopping veggies. I had my heart set on fake Chipotle. Though I love this meal, it takes a bit of work up front. I made some guac, chopped veggies, nuked Trader Joe’s frozen rice and heated up black beans. Boom. Dinner.


And now I have all of the things ready for another meal. The best.

Nashville Bash (Weekend Update)

Nashville Bash (Weekend Update)

November Goals

November Goals