Stef Holistic Health

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Stef Holistic Health

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Helping others rebuild gut and hormone health with high-protein food and strength

Big foodie — romanticizing everyday plates

Holistic Health Practitioner

11/03/2026

Your gut lining is constantly renewing itself… new cells every few days. So what you eat actually matters for what it rebuilds with.

🤍Save this list for your next grocery run.

REPAIR: building blocks

Bone broth and collagen- the building blocks your gut uses to repair its lining
Red cabbage- L-glutamine, an amino acid your gut cells use for fuel and repair
Cooked apples- pectin, a soluble fiber that feeds helpful gut microbes

CALM: calm inflammation
Turmeric- helps calm inflammation in the gut
Wild salmon- omega 3s, raw material for calming signals, and support for the lining
Blueberries- polyphenols that feed helpful microbes and support the gut barrier

FERMENTED:probiotics and fermented foods

Kefir- esp. raw. live microbes that add diversity to your gut
Sauerkraut: live cultures and organic acids for helpful microbes
Miso- live cultures, enzymes, and amino acids, added off the boil

EVERYDAY: minerals, fats, and digestion

Pumpkin seeds- zinc, needed for gut cells to grow and seal up properly
Grass-fed ghee- butyrate, a fuel source for gut cells
Extra virgin coconut oil- high in lauric acid
Fresh ginger- supports digestion and calms an unsettled stomach

You don’t need all of them at once. Pick 2 or 3 you actually like, and eat them often. This is how real gut support happens.

Which of these do you already eat most weeks? Tell me below 👇

And if you want help building gut support around your own body, not a generic list, DM me START for a free 30-minute consultation. 🤍

holistichealthcoach

11/03/2026

This is such a good meal prep recipe! Chicken and potatoes in some variation are my go-to for meal prep, and this has quickly become a favorite. The combination of lemon, za’atar, crispy potatoes, and that creamy roasted garlic sauce is SO good!

Even better? It’s super easy to make, packed with protein, and makes four delicious meals.

🍗 ZA’ATAR CHICKEN (4 servings)

• 600 g boneless, skinless chicken thighs
• 20 g olive oil
• 16 g za’atar
• 2 tsp sumac
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Lemon zest, salt & pepper

🥔 CRISPY ZA’ATAR POTATOES

• 800 g Yukon gold potatoes
• 20 g olive oil
• 12 g za’atar
• 2 tsp sumac
• 1 tsp garlic powder
• Salt, pepper & fresh lemon juice

🥣 ROASTED GARLIC FAGE SAUCE

• 400 g Fage 0% Greek yogurt
• 40 g roasted garlic
• 20 g lemon juice
• 20 g water, as needed
• Fresh dill, salt & pepper

DIRECTIONS

1. Roast garlic at 400°F for 35–45 minutes until soft and golden.
2. Dice potatoes and parboil for 7–8 minutes. Drain and steam dry. Toss with olive oil, garlic powder, salt and pepper.
3. Roast potatoes at 425°F for 20 minutes. Flip, add za’atar and sumac, and roast another 10–15 minutes until golden and crispy.
4. Season chicken with olive oil, za’atar, sumac, garlic powder, paprika, lemon zest, salt and pepper. Roast at 425°F for approximately 20–25 minutes, until the internal temperature reaches 165°F.
5. Mash roasted garlic and whisk with Fage, lemon juice, dill and seasonings. Add water to reach your desired consistency.
6. Divide everything evenly into four meal prep containers. Store sauce separately.

MACROS | PER SERVING (¼ RECIPE)

Approximately:
515 calories
44 g protein
45 g carbohydrates
18 g fat
4–5 g fiber

Macros are estimates and vary with ingredient brands.

Strong bodies need fuel and both Protein & Carbohydrates matter! And enjoying the food you eat matters, too.

11/02/2026

Most of you probably know that I’m a foodie first… I love nutrition, and I love romanticizing the everyday plate, making a weeknight supper feel like a little fall ritual. That’s how I coach gut, strength, and hormones too: real food!

Turkey burger with caramelized apples and onions and melted Cheddar and Gruyère, persimmon autumn salad, and maple cinnamon delicata squash.
Save this for a cozy weeknight supper

Fall Turkey Burger Plate (one serving)

Patty: 180g lean ground turkey breast, 1/4 tsp Dijon, splash Worcestershire, 1/4 tsp thyme, pinch garlic and onion powder, salt, pepper, extra virgin olive oil

Topping: 45g apple sliced, 38g onion sliced, olive oil, splash water, 1/4 tsp balsamic, thyme, salt, pepper
Cheese: 15g total Cheddar and Gruyère, melted on top

Salad: spring mix 50g, persimmon 50g sliced, pomegranate 20g, toasted pecans 5g, Feta if desired
Dressing: 1 tsp olive oil, 2 tsp white balsamic, 1/2 tsp Dijon, 1/2 tsp maple, pinch cinnamon, salt, pepper

Squash: delicata 200g half moons, olive oil, 1/2 tsp smoked paprika, 1/4 tsp cinnamon, salt, pepper, 1 tsp maple syrup at the end

Method: Roast squash at 425°F 20-25 min, flipping once, maple last 5 min. Cook onions low 10 min, add apple 5-7 min until golden, finish with balsamic and thyme. Cook patty 5-6 min per side (internal temp 165 degrees F) melt cheese last minute with lid on. Top with apples and onions, plate with squash and salad.

Macros, estimated: 555 cal | 49g protein | 46g carbs | 16g fat | 7g fiber

What fall side are you reaching for first…delicata, or persimmon salad?

DM me START for a free 30-minute consultation if you want help building meals like this.

10/29/2026

Three months from now is January, and it’s so easy to coast from Halloween to Christmas and tell yourself January will fix it. A new restart. New year. New you. I’ve been there too.

But whatever you’re doing RIGHT NOW, you’re practicing it. Skipping real meals, staying up too late, moving less… those become the habit. BUT so does the other side: eating enough protein, getting your steps in, sleeping a little better, lifting a couple times a week.

I’m not saying you have to overhaul your whole life before the holidays. You just have to pick a direction and start.
Start a little momentum now, and November feels easier. The holidays feel easier. And January doesn’t have to be yet another restart… it can just be a continuation of what you already started. it doesn’t have to be perfect…

So tell me honestly… are your next three months going to be coast, or are you going to gain momentum by starting good habits now? 👇

And if you want help building that momentum, DM me START for a free 30-minute consultation.

10/29/2026

Maple Salmon with Roasted Beets

Maple-Dijon salmon, roasted butternut squash cauliflower rice, and beets. Sweet, earthy, filling, and it tastes like fall!!

~135g cooked salmon with maple glaze (1 tsp maple syrup, 1 tsp Dijon mustard, and 1 T Fage Greek yogurt)
-I cooked in cast iron approx 3-4 min on each side…Added the glaze last 2 minutes. Maple burns easy so don’t put it on at the beginning!

~80g cooked butternut squash (I air fried with cinnamon, smoked paprika, salt, pepper and garlic powder- 18-20 min at 400 degrees)
~100g roasted beets
200g cauliflower rice, cooked how you like
1 tsp olive oil
Fresh thyme and salt and pepper to taste

~572 cal | 44g protein | 35g carbs | 28g fat | 7g fiber

Sockeye salmon provides high-quality protein to support muscle repair and omega-3 fatty acids that support heart and brain health. It also provides vitamin D, which plays a role in bone and immune health.

Red beets bring natural sweetness along with folate, which supports healthy cell growth, and potassium, which helps support normal muscle and nerve function.

Butternut squash is rich in beta-carotene, which your body converts to vitamin A to support vision, immune function, and healthy skin. Plus, it provides fiber to support digestive health.

Cauliflower rice adds fiber and vitamin C, which supports immune function and collagen production, while adding another serving of vegetables to your plate.

10/28/2026

Your bones start losing density in your 30s and most women don’t hear about it until much later.

Estrogen helps protect bone, so as estrogen drops in perimenopause and menopause, bone loss speeds up. Muscle loss speeds up too. That’s a double hit: less bone to stand on, less muscle to support it.

The scale can’t show you that. It measures weight, not bone density, and not muscle versus fat. Wrinkle cream can’t fix that either. It’s surface only. (Disclaimer: I do still use wrinkle cream 😂)

What can help is loading your bones. Lifting, carrying, and moving against resistance tells your bones to stay strong, helps you hold on to muscle, and paired with enough protein, gives your body what it needs to support both. It shouldn’t be about getting smaller… if it means sacrificing quality of life as we age.

If you want to get strong without guessing where to start …DM me START. I offer a free 30-minute consultation, and we’ll talk about a plan that fits your body and your life.

10/28/2026

Everyone wants the shortcut first 😂… Peptides, cleanses, hacks all before the nutritious meals, protein, the sleep, the dumbbell AND most importantly consistency!!!

Start there, and the “fancy stuff” actually has something to build on.

10/27/2026

I don’t take the fun out of Halloween for my kids…but here is what we do. 🎃

We go trick-or-treating, just like everyone else. They get to dress up and fill their buckets.

Then, at home, we do our exchange. They keep a Ziploc bag of their favorites that’s theirs, no fight over it. The rest, we exchange. I keep better options on hand at home, so they can trade their candy in, not just lose it. No all-or-nothing or guilt spiral.

And we still make it a fun night. We come home to chili, and fun treats we make together sometimes banana ghosts, mandarin pumpkins, or other fun treats.

So they still get the Halloween fun, just in a way that feels good too.

What do your kids do with their Halloween candy? keep it all, toss it, donate it, eat it all in one night?? 😂Give me ideas!! 👇

🎃

10/26/2026

BUFFALO CHICKEN BOWL

Crispy roasted potato wedges, spicy buffalo chicken, crunchy celery, carrots, and cabbage, topped with a creamy homemade ranch made with Fage Greek yogurt. And a little blue cheese to finish it off.

The little trick that made this bowl extra easy and good? I mixed up one batch of ranch seasoning and divided it between the potatoes, chicken, and yogurt. That way, you get a little ranch flavor in every bite.

I love finding ways to take foods we enjoy and make them a little more nourishing without sacrificing flavor. This bowl is packed with protein, colorful veggies, and satisfying carbs to fuel your body and keep you full.

RECIPE in caption below: ⬇️

Macros per serving (estimated):
549 calories | 56g protein | 50g carbs | 14g fat | 8g fiber

Good food doesn’t have to be boring to nourish you well. Sometimes it’s just about bringing together simple ingredients, a little creativity, and flavors you love.

Save this one for your next buffalo chicken craving! 🔖

10/26/2026

I didn’t start living this way because it looked good. I started because I felt terrible.

Gut issues. Hormone issues. Trauma/PTSD. Tons of appointments and test results and days of extreme fatigue …trying to feel like myself again.

So when I finally felt better, of course I protected it. I changed how I eat, how I sleep, how I move, how I handle stress. None of it happened overnight, and absolutely NONE of it was easy.

And I hear it from my clients too …and honestly, I hear it myself. The eye rolls when you say “no”. The “you’re no fun anymore.” The “surely a little bit won’t hurt.”

Here’s what I want you to know: you’re not boring, and you’re not obsessed. You’re someone who knows exactly what it cost to feel this good and you get to decide what’s worth protecting.

If that’s you, send this to someone who gets it.
And if you’re at the start of that journey and want support getting there, the link to book a free consultation is in my bio. 🤍

Address

Sabetha, KS

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Monday

8am - 3pm

Website

https://linktr.ee/stefholistichealth

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