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Denise Steps

@denisesteps

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A 40 y/o homecook
💪🏼wellness | HRT | recipes
🎧Cohost @thepinaymillennials
💌 [email protected]
⬇️ visit my kitchen essentials on this link

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Halloween nostalgia, creepy encounters, at mga kwentong multo na hanggang ngayon kinikilabutan pa rin kami! 👻😂🎃

From childhood Halloween memories in the Philippines to our own spooky experiences, plus a TRUE ghost story sent in by one of our listeners! 👀👻

Our Halloween Special is OUT NOW! Catch the full episode on YouTube, Spotify, and Apple Podcasts! 🎙️

Follow us @thepinaymillennials and don’t forget to like, share, and subscribe!

#thepinaymillennials #halloweenspecial #ghoststories #filipinopodcast #halloween2026 by @denisesteps

Remember that eggplant medley I made? Well, here’s how I turned it into lunch!

Oven-roasted chicken breast, fluffy quinoa, fresh arugula, and a generous serving of my homemade eggplant and sweet pepper medley.

Nothing complicated, just a balanced bowl with plenty of protein, fiber, and vegetables.

Here’s how I put everything together:

* Chicken: Thinly sliced chicken breast seasoned with salt, pepper, a little olive oil, and a sprinkle of Italian herbs. Roasted at 375°F for about 12 minutes.
* Quinoa: Cooked in chicken broth instead of water for a little extra flavor.
* Arugula: Lightly tossed in lemon juice and olive oil, then finished with a sprinkle of flaky salt.
* Vegetable medley: My homemade Rustic Eggplant and Sweet Pepper Vegetable Medley.

I’ve been trying to be more intentional with my meals, and honestly, keeping things simple makes it so much easier to stay consistent.

The full recipe for my eggplant and sweet pepper medley is in my previous reel! Definitely worth making an extra batch for meals like this.

#balancedmeals #highproteinlunch #eggplantrecipe #mealprepideas #wholefoodmeals by @denisesteps

Whenever I crave nightshades, this is the recipe I always come back to!

I’ve been making some version of this vegetable medley for probably 17 years now, I spotted these beautiful mini sweet peppers at the market and knew exactly what I wanted to make.

RUSTIC EGGPLANT AND SWEET PEPPER VEGETABLE MEDLEY

Ingredients:

* 1 medium eggplant (1lb), cubed
* 8–10 mini sweet bell peppers, chopped
* 6 oz cherry tomatoes (approximately 12–16 tomatoes)
* ½ medium onion, chopped
* 2 garlic cloves, minced
* ½ tbsp extra virgin olive oil
* Kettle & Fire organic chicken broth, as needed (approximately 1 cup)
* Salt and black pepper, to taste

How I make it:

1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic. Sauté for about 2–3 minutes until fragrant. If they start sticking, add a splash of chicken broth.
2. Add the cubed eggplant and give everything a good stir. Pour in a little chicken broth by Kettle & Fire to help soften the eggplant.
3. Let the eggplant cook for a few minutes, stirring occasionally. Add more broth whenever the pan starts getting dry. No need to pour it all in at once!
4. Add the cherry tomatoes and chopped mini sweet peppers. Season with salt and black pepper.
5. Cover and let everything gently simmer over medium-low heat for about 10–15 minutes, stirring occasionally and adding small amounts of broth as needed. The idea is to braise the vegetables until they’re tender and flavorful.
6. Remove the lid and let any excess liquid reduce to your desired consistency. Adjust the seasoning, and you’re done!

Yield: Approximately 3–3½ cups cooked

Estimated nutrition per 1 cup (using ½ tbsp olive oil):

Calories: 95–110
Protein: 3.5–4g
Carbohydrates: 16–19g
Fat: 2.5–3g
Fiber: 5.5–7g

A little cooking tip:

One thing I’ve always loved about this recipe is using chicken broth to cook down the vegetables instead of adding more oil.
With only half a tablespoon of olive oil for the entire batch, you can still get tender, flavorful vegetables without using much oil.

#healthyhomecooking #vegetablerecipes #wholefoodrecipes #highfiberfoods #womenover40 by @denisesteps

“Does HRT make you gain weight?”

I’ll admit, this was one of my concerns before starting HRT, too. Especially being someone who’s been working hard on her health and fitness.

In Part 4, I’m sharing my personal experience with weight changes during my first month on HRT.

If weight gain is something you’re worried about, you’re definitely not alone. It’s okay to have questions, concerns, and even a little hesitation when making decisions about your health. 🤍

A gentle reminder: I’m sharing my own experience, not medical advice. HRT affects everyone differently, and weight changes can happen for many reasons. Always consult a knowledgeable healthcare provider who can help you make an informed decision that’s right for you.

#hrtjourney #perimenopauseawareness #womenover40 #hrt #hormonereplacementtherapy by @denisesteps

I’ll admit, there was a part of me that wondered if starting HRT would actually be worth it.

One of the questions I received was, “Do you feel a big difference now that you’re on HRT? Are your symptoms completely gone?”

A month in, and I’m genuinely feeling so much better. Not everything has completely disappeared, but the improvements I’ve experienced have made such a difference in my everyday life. And for that, I’m incredibly grateful.

If you’ve been struggling with changes in your body and wondering whether you’ll ever feel like yourself again, I hope this gives you a little encouragement. You’re not alone. 🤍

A gentle reminder: This is just my personal experience, not medical advice. HRT isn’t the right choice for everyone, and everyone’s journey looks different. Always speak with a knowledgeable healthcare provider who can help you explore what’s best for you.

#hrtjourney #perimenopauseawareness #womenover40 #hrt #hormonereplacementtherapy by @denisesteps

One of the questions I received was, “Did you feel better right away, or did it take some time?”

In Part 2, I’m sharing the biggest difference I’ve noticed during my first month on HRT and how long it took before I started feeling better. There are other changes I’ve experienced, too, but I’m saving those for another update as I continue learning how my body responds.

I know how confusing it can be when your body starts changing and you’re trying to figure out what’s going on. If you’re navigating something similar, I hope these conversations remind you that you’re not alone. 🤍

A little disclaimer: Everything I share comes from my own experience with HRT. I’m not a medical professional, and everyone’s journey is different. Please talk to a healthcare provider who’s knowledgeable about hormone therapy and can help you find what’s right for you. You deserve to feel heard, supported, and informed. 🤍

#hrtjourney #perimenopauseawareness #womenover40 #hrt #hormonereplacementtherapy by @denisesteps

Everything I share about HRT comes from my own personal experience, what I’ve learned so far, and conversations with my healthcare provider. I’m not a medical professional, and I know that what works for me may not work for everyone.

I’m sharing my journey because I know how confusing and sometimes lonely it can feel when your body starts changing and you don’t quite understand why.

If this video finds someone who’s going through something similar, I hope it reminds you that you’re not alone. Your concerns are valid, your questions deserve answers, and you deserve to feel heard. 🤍

And a gentle reminder: if you’re considering HRT, please speak with a knowledgeable healthcare professional who can help you decide what’s right for your body and guide you through the process.

We’re all learning, and I’m grateful we can have these conversations together. 🤍

#hrtjourney #hormonehealth #perimenopauseawareness #hrt #hormonereplacementtherapy by @denisesteps

One thing I’m learning about this fitness journey is that consistency doesn’t mean giving up the foods or experiences I enjoy.

Tonight was Japanese food, and I kept things simple. Edamame with flaky salt, a warm bowl of miso soup, and a beautiful sushi roll with yellowtail, red snapper, tuna, salmon, avocado, asparagus, scallions, and tobiko.

I specifically asked our server to leave the sauces off the roll. Personally, I find that they’re often a little too sweet and take away from the actual flavor of the fish. A little soy sauce and wasabi on the side were all I needed. And just water to drink.

I’m paying more attention to my protein, portions, and overall nutrition these days, but I’m also learning that eating toward my goals doesn’t have to feel restrictive.

Here’s what I ordered:

* 1½ cups edamame (in pods), with flaky salt
* 1 cup miso soup
* 1 specialty sushi roll with assorted fish, avocado, asparagus, scallions, and tobiko
* ½–1 tablespoon soy sauce + wasabi
* Water

Estimated Macros | Entire Dinner

Calories: ~610 kcal

Protein: ~47 g

Carbohydrates: ~60 g

Fat: ~21 g

Fiber: ~9 g

Macros are estimates based on typical restaurant portions.

At 40, I’m not interested in a diet that makes me feel like I’m missing out on life. I want to build habits I can actually maintain, and yes, that includes sushi nights. 🤍

#fitnessover40 #womenover40 #proteinforward #balancednutrition #sushinight by @denisesteps

🍓 Strawberry Banana Protein Smoothie | My PMS Go-To

The day before my period is usually when my energy takes a dip and my appetite isn’t quite there. This is one of those smoothies I always come back to.

I love that the banana gives me some carbs for energy, the whey helps with muscle recovery, and the yogurt and milk provide calcium, which may help with certain PMS symptoms. Plus, I’m getting vitamin B6 and vitamin C from the fruits.

Nothing fancy or a magic fix for PMS. Just an easy, nourishing way to give my body a little extra love when I’m not feeling my best. ❤️

Ingredients:

• ⅓ cup frozen strawberries
• 1 whole banana
• ¼ cup Stonyfield nonfat Greek yogurt
• 1 scoop unflavored whey protein (25g protein)
• ¼ cup 2% milk

Estimated Calories: 305

Protein: 34g
Carbohydrates: 38g
Fat: 3g
Fiber: 4g

#pmswellness #womenover40 #proteinsmoothie #perimenopausejourney #proteinforward by @denisesteps

Same meals, different portions. And there’s a reason for that. 🤍

The containers on top are for my husband, and the ones at the bottom are mine. Believe it or not, I’ve actually been eating more than him these days! I even added 4 oz of sweet potato to my meals because I’ve been more active and need that extra fuel.

One thing I’m learning on this fitness journey is that portioning isn’t necessarily about eating less. It’s about eating with intention.

When you’re working toward a fitness or health goal, understanding how much you’re eating matters just as much as what you’re eating. Getting enough protein, fueling your workouts, and finding the right balance for your body’s needs can make such a difference.

And just because two people eat the same meals doesn’t mean their portions need to look the same.

I’m learning to stop seeing food as something I need to cut back on and start seeing it as something that supports the body I’m working so hard to build.

The goal isn’t to eat as little as possible. It’s to eat enough, eat well, and stay consistent. 💛

#mealprep #portioncontrol #proteinforward #fitnessover40 #womenover40 by @denisesteps

Some days I’m motivated. Other days, I have to remind myself why I started.

One thing I’ve been staying consistent with apart from strength training is walking 30–45 minutes a day on the walking pad, at an incline of 7–8 and a speed of at least 3 mph.

It’s not always about pushing harder. Sometimes it’s just about keeping the promise I made to myself, even on the days I don’t feel like it.

Consistency over motivation. Every single time.

#womenover40 #fitnessover40 #inclinewalking #consistencyovermotivation #strongwomen by @denisesteps

Learning to cook more iron-rich meals, one dish at a time. 🌿

I’m still a beginner when it comes to understanding iron-rich foods and how to combine ingredients to get the most nutritional benefits out of them.

Today, I made this vegetable medley with:

* Lacinato (dinosaur) kale
* Green lentils
* Green peas
* Yellow bell peppers
* Broccoli
* Edamame

This dish is braised in bone broth & a drizzle of Extra Virgin Olive Oil, a dash of himalayan salt, and black pepper.

What I love about this combination is that the lentils, kale, and edamame provide plant-based iron, while the bell peppers and broccoli add vitamin C, which helps our bodies absorb that iron more efficiently.

I’m learning that it’s not just about eating iron-rich foods, but also understanding how different nutrients work together.

#ironrichfoods #nutritionjourney #healthyeatinghabits #wholefoodnutrition #womenover40 by @denisesteps