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Stephanie's Recipes for a Healthy Lifestyle

You are surviving cancer and have been through a lot.  Your body has endured many things, possibly surgery, chemotherapy and radiation and it is tired.  It needs to be nourished.  I am a fitness nutrition specialist as well as a cancer exercise specialist.   To help your body to heal, in addition to medical treatments, you have to move (exercise) and you also have to give it the nutrition it needs.  My goal is to compliment your medical care, so be sure to avoid any foods that your doctor tells you to, because they may conflict with your medications. So be sure to comply with your doctor’s orders. 


All my recipes are prepared with the objective of helping your body heal and recover, while still being delicious and fun to eat.  Eating tasty, satisfying food will help you maintain your healthy lifestyle because let’s face it, no one wants to eat boring, bland food.     

I encourage to you buy organic or naturally grown products whenever possible because I believe it is important to stay away from as many chemicals as possible.  Try to buy local, in season foods because they will be fresher and more nutritious than processed mass produced foods. Lastly, challenge yourself to cook and eat most of your meals at home which gives you control over the ingredients and what goes into your body.

I prepare these recipes at home for my family, and I hope you enjoy them.  Let me know what you think and have a blessed day. 


Blueberry Arugula Salad with Goat Cheese & Citrus Dressing

Arugula salad 2 IMG_0347.JPG

I love salads, this is a super easy, nutrient dense dish that is perfect for any time of the year.



6 – 7 cups Arugula (rinsed and dry)

1 cup blueberries (rinsed)

½ cup or roasted pumpkin seeds

Goat cheese to taste



½ teaspoon of lemon zest

3 tablespoons of fresh lemon juice

1 teaspoon of local honey

½ to ¾ teaspoon of creamy mustard

4 tablespoons of olive oil

Salt and pepper to taste



First, make the salad dressing by adding all of the listed ingredients into a small jar. Shake it very well to break up the honey and the mustard. Set the dressing aside.

Put the Arugula into a large serving bowl along with the pumpkin seeds. Pour about 1/3 of the dressing onto the greens and mix. Pour another 1/3 on the greens and mix, then finally finish off the dressing and mix well. Divide into two dishes and top with blueberries. Add goat cheese to taste, top off with lemon zest and a dash of pepper to taste.


Serves 2 – approximately 440 to 500 calories per serving without meat protein



Arugula was chosen because of the flavonoids it contains, notably quercetin and carotenoids which help reduce inflammation.

Blueberries are high in antioxidants, which can limit damage by free radicals, pumpkin seeds are a good source of fiber and protein and goat cheese adds some zing and is easier on the digestive system than cow cheese.

Lemon juice is high in antioxidants, olive oil is a healthy monounsaturated fat that our body and brain needs and it also helps our body absorb the nutrients from the greens and berries.



To add more protein, top it with grilled chicken, fish or shrimp, just make sure all of your meat selections are carefully sourced (local preferred) or organic.

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