A warm and hearty meal to please your friends or to feed your meal prep!
The easiest and yummiest quick Mexican meal for any busy human that is low in time!
Welcome to The Steph Sanzaro Podcast, today we are joined by the beautiful Mary Thomas. Before we begin, there is a **Mindful Warning** to proceed with care, as this episode discusses fertility, birth and suicide, please exercise caution and kindness to yourself while listening as these topics may be triggering for some. Mary is a mother, wife, entrepreneur, yoga and pilates teacher and a content creator, among many other things. Over the years Mary has dedicated countless hours to healing from PCOS (polycystic ovarian syndrome), an eating disorder, anxiety, depression and past trauma, so that she could fulfil her life long dream of becoming a mother. ‘Wellness’ is the perfect word to describe Mary’s passion and purpose. She has wholeheartedly shaped her life around it and inspires her Instagram community each and every day with ways to improve their own. Today’s conversation is for anyone that has ever encountered illness or mental health issues, for anyone who has ever wanted to become a mother or who has gone through birth, and this episode is for anyone who has ever known struggle of any kind. The message in this episode is so so special and we are so excited to bring it to you in time for Mother’s Day. Mums are so incredible and they have so much strength and resilience to go through the birthing experience, they truly are heroes and Mary’s story today is a true reminder of that strength. In this episode we talk about evolving online, rebranding and being authentic to our individual growth. We discuss Mary’s experience with PCOS, bulimia, mental illness, her travels and wellness journey and we are guided into an incredible account of her birth story, with some incredible wisdom to take away from it. If you’ve been thinking about or are looking forward to getting pregnant or having a baby one day, then I definitely recommend you dive into this beautiful episode. You can contact and connect with Mary via Instagram at @marythomaswellness and myself at @stephsanzaro Thank you for joining us today, you can stay up to date with all of the upcoming episodes by pressing the subscribe button before you head off. If any of the topics in today’s podcast brought up anything for you, take the time to reflect and to reach out to the appropriate support networks and services. It is never weak to speak. Please note these episodes do not serve as mental health advice. Happy listening xx
Episode 42 with Ryan Mannix. Hello and welcome to the first episode of 2021 and might I say… we are starting off the year with a magical conversation with the incredible Ryan Mannix. Who is Ryan Mannix at a glance? Rye was a pro athlete running for Australia, who after an unfortunate accident with a motorbike during a race was left with a lost sense of identity as everything he knew was upended by strenuous injury. But this is only a small portion his journey, with so much greatness since and so much more to still unfold! Rye stumbled upon yoga during his recovery and subsequently found his way into becoming one of Victoria’s most well known faces of mindful movement; teaching meditation and yoga, state and Australia wide and leading incredible running groups that cultivate a sense of community and collective growth. This man is a wonder, with a passion for service and I am so excited for you to dive into this episode and into all of the incredible teachings he shares with us. This conversation feels like magic. There is something so welcoming and calming about Rye’s presence and voice. Rye talks to us about connecting into our bodies, our feelings and finding a greater sense of awareness in everything around us. He provides a very beautiful insight into how we can accept and even welcome anxiety. He graces us with countless philosophies from buddhism, yoga sutras and from the great teachers like Ram Das. Rye is all about collective elevation and accelerating as a community and he leads by example by teaching from the heart here in this episode today, sharing from a place of genuine intent of helping elevate the consciousness of whoever finds this episode. We touch on comparison, celebrating the wins of others, on the spot mindful practices, why values are important, running away from our problems, vulnerability and shared experience, and why it’s so important for us to ‘allow’ our emotions to just be. If you would like to connect with Rye you can find him on instagram at @ryanmannix_yoga or at his new studio in Torquay – It’s All Yoga. Connect with your host on Instagram at @stephsanzaro xx
Our final episode of 2020! Wow, where did the time go?... A massive thank you to each and every one of you, who took the time to listen to these episodes this year. I cannot begin to express my gratitude to you, truly I am so thankful. In this final episode of the year, your host discusses the year that was. The learnings that came from deep contraction, as we enter this new phase of expansion. We talk about stepping into your power this holiday season and staying true to your values and protecting your energy. We walk through boycotting New Years resolutions and welcoming in SMART goals. Wrapping up the episode with some ways to maintain our mental health through the holiday season, before a loving goodbye for now, to you and 2020. You all make this podcast what it is, thank you for being here. Love, Steph xx Connect with your host on Instagram at @stephsanzaro
Episode 40 with the radiant Jo Betz in An Open Letter to Grief - Part Two. *Trigger Warning* This episode comes with a trigger warning for *Grief*. If you have lost someone that you love, I would firstly like to offer my deepest condolences and to tell you how deeply sorry I am. My love is with you. Move through this episode mindfully; becoming aware of when it may be time to press pause, take a moment, regather your thoughts and validate whatever feelings are arising for you. The invitation to come back and finish this episode when you are ready is warmly welcomed, as I believe these episodes (Part One and Part Two) carry a lot of power in helping to normalise the conversation around grief. In part two, Jo and I discuss why grief is not a check list we can complete, the benefits of seeing a psychologist in and outside of grief, the balance of grieving and parenting at the same time, the physical effects of grief, finding a spiritual connection to our lost loved one and grieving during a pandemic. If you have any thoughts or messages, Jo and your host would love to hear from you! You can find Jo over on Instagram at @jo.betz and connect with your host at @stephsanzaro, happy listening xx
Episode 39 with Jo Betz comes with a *trigger warning* for grief. Please listen mindfully and become aware of what feelings this episode may arise within you. Take the time to set the episode aside if it feels necessary and to validate what is coming up for you. You are welcome to join us again at any time and listen back in to this wonderful conversation normalising grief. Jo Betz is a wedding celebrant, author, speaker and blogger who suddenly lost her husband Craig 3 years ago to an asthma attack in the middle of the night. Jo shares her story here with us today to help normalise the conversation surrounding grief and to shine light into the areas of grief that society tends to shy away from. As someone currently moving through my own grief, I can say how much I didn't realise I desperately needed this conversation. Recording it and being present during it helped to validate my grief and what I have been feeling in more ways that one and it made me feel like I was truly not alone. We have divided today's episode into two parts, so make sure to hit the subscribe button so that you are notified when the second part airs. I cannot wait for you to listen to this beautiful and raw episode, it was truly such a pleasure to be a part of. You can connect with Jo on instagram at @jo.betz and she would love to hear from you! Connect with your host via Instgram at @stephsanzaro. Happy listening xx
Episode 38 comes with a Trigger Warning for *Miscarriage*. I recommend erring on the side of caution and moving through this episode mindfully. Feel free to put down the podcast at any time and to reflect upon the feelings that it may raise. Take the time to journal and to validate how it makes you feel. The invitation is always there to pick the podcast up again and to listen to this incredible story of hope. Bec is the founder of Botanicals by Luxe, an incredible natural skin care brand taking Australia by storm. She is the proud mum to Ollie and Jack and wife to loving husband Nato. In this episode we discuss learning to manage anxiety and accessing mental health care, raising awareness for miscarriage, tools for self-care and slowing down, skin hacks for this season, building a business, 'mum guilt' and prioritising self-care and setting boundaries. This is a powerful episode that encapsulates so much beauty and wisdom in only 53 minutes! That's just how incredible Bec truly is! You can connect with Bec via Instagram over at @botanicalsbyluxe. You can find your host over at @stephsanzaro. Happy listening xx
This solo episode is all about rituals, gratitude and journaling! After a few requests, I decided to combine the three into a short 25 minute episode sharing my morning rituals/morning routine that I use to create a really beautiful mindset for the day, a template for my journal entries and why I appreciate gratitude as a means for elevating our vibration. If you enjoy this episode you can connect with me further via @stephsanzaro on Instagram xx
Episode 36 with Laura Grady, a radiant female empowerment coach who's mission is helping other women tap into their inner power. Today we will be exploring the idea of deepening the connection to ourself. We discuss the power of inner child work, understanding our past patterns and conditioning, inner work and it's benefits to anxiety, learning to value ourselves more, triggers as a means for growth, the light and shade in each of us and the importance of showing up as your authentic self. This is an episode that packs a wholesome punch that will hit you straight in the heart. Laura and I had so much fun recording this episode and we really hope that you enjoy listening to it. You can connect with Laura at @lauragradycoaching on instagram. Happy listening xx
Episode 35 on limiting beliefs and putting yourself out there. In this short 20 minute solo episode, we explore the idea of uncovering limiting beliefs through therapy, therapy as a means for mental exploration, protection mechanisms, living with anxiety, the benefits of stepping into discomfort, discovering what you are capable of, following the call of your soul, the importance of clear intentions and manifestation and the impact of self worth and self love on our belief of what we deserve from our lives. In this episode I share a piece of my heart with you all, I hope you find comfort in the words and perhaps a new sense of understanding within yourself. Thank you for sharing your time with me. If you'd like to connect you can find me at @stephsanzaro on Instagram. Happy listening xx
Episode 34 with your host, is a quick 16 minute episode about getting clear on your values and stepping into alignment with your true self. By identifying our values, we can get clearer on what feels right, or wrong, depending on our own moral compass. This can help us in areas of relationships, career, friendships and in our daily life. If we simply ask ourselves the question "Does this align with my values?" and make our decisions accordingly, we can move through life knowing that we are walking along the right path for us. You can connect with your host via instagram at @stephsanzaro Happy listening!
We warmly welcome back Elly McLean to the podcast this week, for episode 33 'Understanding Your PCOS'. In this episode we will be diving deep into Polycystic Ovarian Syndrome. PCOS effects more than 1 in 10 women world wide and the diagnosis can leave women feeling confused and alone. That is why Elly and I are so excited to share this episode and help women to better understand their condition. We will be digging a little deeper, helping you to understand the drivers of your PCOS and how these can ultimately help lead you to a more specific treatment. We look at Insulin Resistant, Post Pill, Inflammatory and Adrenal PCOS, have you been misdiagnosed with PCOS? Why you should think twice before jumping back on the contraceptive pill, what questions to ask your doctor and much more! Have your pen and paper ready, you're going to want to take notes! Connect with Elly on Instagram at @nutritionelly Happy listening!
In Episode 32 we are joined by the beautiful Jenna Hutchison as she shares parts of herself with us she has never shared anywhere else before. This is a heart warming episode of strength and inspiration to do what you've always imagined in this life. This episode will certainly bring on a few tears, so have the tissues handy. Jenna is an artist, candle maker, workshop host, founder of a not for profit organisation and a woman to watch. In this episode we sit down to have a conversation about pouring your heart and emotion into your art, leaving the 9 to 5, how our growth is never linear, the pain of losing her father to a rare blood cancer, how when we are in flow the universe provides, the spinal reconstruction surgery that changed her life forever and how having your achievements recognised can make you realise that you are deserving of allowing yourself to appreciate you, after all these years. This is such a stunning episode that I am so proud and so humbled to share with you all today. You can connect with Jenna on instagram at @loveludie happy listening friends! xx
In episode 31, a solo episode with your host, we discuss the idea of Manifestation. We talk about the importance of visualisation and calling in your ideal future, feeling your desires and getting clear on your vision. We discuss the innate goodness of people and the importance to finding gratitude in each day, the significance of a positive mindset and walking with an open mind. Connect with your host on instagram via @stephsanzaro Happy listening! x
In this episode I am joined by the electric Tom Robb, to talk about stepping into our power and living in our authentic truth, showing up exactly as we are and owning our individuality. We will talk about opening your mind to self development, why life doesn't get in the way 'life is the way', breaking the stigma of Men's mental health at a young age, why your uniqueness is what makes you special, why we need to communicate openly and so much more! You can find more from Tom at @lifeis_theway on instagram xx
Join me for this mini life update as I take you through the beautiful realisations that have come to me over the past 6 months. I will be discussing the reality of returning home from India with the remnants of Typhoid and Dengue fever and how that played on my self of identity, the sub sequential onset of chronic fatigue, how I was gifted with the chance to live with and help care for my Nan in her last months of life, how gratitude helped me to see all of the bright moments in the darkness and how there can always be a positive on the other side of a negative, it's just a switch in mindset. Connect with me via Instagram at @stephsanzaro I would love to hear from you! Happy listening x
A challenge to come back into our sense of self, through breath and movement. 100 days of Your Yoga. I am so excited to be undertaking this challenge and to be doing it with so many of you! I know a few of you are lone wolves, but some of us operate better with a…
Episode 28 with Haley Madison, a transformational coach who is helping others make lasting impact. This episode is about retuning in to our sense of self and giving ourselves permission to show up just as we are. We discuss the importance of doing what serves you, why running away from our problems is counter productive, why we need to do less and be more present and the importance of reconnecting to our inner child. You can find more from Haley on instagram at @iamhaleymadison Happy listening! xx
Take a deep dive into Episode 27 with Sam Floreani, a Chiropractor with a vitalistic view on health. Sam is passionate about innate intelligence, spirituality and self improvement and he has a lot to teach us today. In this episode we cover why the biggest investment you'll ever make is the one between your ears, why we need to remove our idea of perfection and live in 'the flow', why we shouldn't take ourselves too seriously and why stagnancy is killing us. You can find Sam and The In8 Life Team on Instagram at @thein8life Enjoy!
Episode 26 with the radiant Maddison Vernon is a beautiful episode that takes us through the journey to leading a more mindful life. We look at Maddison's own personal journey, her experience with anxiety, yoga teacher training, falling ill and how the recovery from this illness ultimately changed the pace of live she chose to live. This is a wonderful episode and there are many pockets of heart warming goodness in here surrounding the importance of meditation, self care and kindness. You can connect with Maddison on instagram at @maddison_vernon Happy listening my friends.
This week we are joined by Tessa Lloyd, the gorgeous Mental Health OT, Art Therapist and founder and creator of The Art of Insight and Our Mindful Youth. This episode is all about learning to understand ourselves a little better, the importance of self reflection and awareness. We discuss Tessa's experience with an autoimmune disease, her past of 'running' and the beautiful effects that art therapy and breath work can have. This is a beautiful and eloquent episode about understanding our mental health, you can connect with Tessa at @tessajlloyd on instagram - Enjoy, my friends.
A delicious and easy Cauliflower Fried 'Rice' recipe that is packed with plant protein!
An important episode about rediscovering your sexual power. In this episode Asti Maree, a female sexual empowerment educator takes us through the unconscious blocks to our sensuality and ability to orgasm. She explains the importance of love, safety and belonging and takes us through the significance of boundaries and not letting your fear cock block you. This episode holds some serious gravity surrounding our conditioning, trauma and mindset. Keep your mind open friends, Asti has a lot to teach us all. Connect with her on instagram at @asti.maree
A beautiful and touching episode with the wonderful Matt Runnalls, the bright mind behind Mindfull Aus. Matt is a world wide mental health advocate and motivational speaker, who is paving the way for drastic change in the health of many lives. This is a powerful and important episode and one that comes along with a *suicide* trigger warning, so please listen with awareness friends. We discuss the reality of losing countless friends to suicide, living with suicidal ideation and bipolar disorder, experiencing homelessness, the importance of holding space and resisting the recoil of mental illness, educating our support network on how to support us through mental illness, finding the lessons in our mistakes, creating a curriculum for schools that teaches emotional awareness and much much more. This is a power packed episode friends, thank you Matt for sharing so beautifully! Happy listening.
A quick and easy gluten free pasta alternative recipe that is packed full of protein, fibre and vitamins!
A fluffy gluten free and vegan banana and cinnamon pancake recipe for one!
In this episode I chat with digital nomad, Shiree Francis. Shiree runs SAF coaching, an online coaching program helping others to live their dream of traveling and working at the same time. This episode is filled with helpful information on how you too can live this amazing and free lifestyle. Shiree shares her tips on the digital world but also takes us through her origin story, her thoughts on self improvement and her take on reading, journalling and meditation. In this current climate of COVID-19 this is a MUST listen episode. Connect with Shiree on social media at @shiree.francis on instagram.
In this episode I sit down with the conscious king himself, Carlo Cirillo. Carlo is a mentor, speaker, meditation teacher and podcast host. He is a connector and in this episode he connects with us to share his wisdom on gratitude, changing your mindset, making money doing what you love, reverse engineering your plan, his story and so much more! You will definitely need a pen and paper for this one, enjoy! You can find him at @carlo_cirillo on instagram.
A powerful episode, with the incredible Sarah McCarthy. Sarah is a Fitness and Wellness professional who is making a massive impact in the local community. This episode is something special, Sarah and I broach the hard, yet honest realties of life. We discuss Sarah's early childhood in commission housing, her Dad's attempted suicide, losing her father to terminal cancer, battling anorexia and disordered eating, living a purposeful life, breaking stigmas, movement as medicine and much more! This episode is a MUST listen and definitely not one to miss!
Tofu scramble is one of the ultimate vegan breakfasts! This recipe yields 4 serves and packs a flavour punch!
In this episode Steph Watson and I delve into how to create beautiful skin from within. We look into how the food choices we make can have an impact on our skin health. We touch on: acne, anti-aging, foods to avoid and consume, stress and hormones! This is a wonderfully informative episode and one I feel will be extremely helpful to those out there suffering from skin issues! Enjoy!
In Episode 18 I detail the sagas of my last few weeks in India. I tell the stories of the fun and crazy things I got up to and of course the story of getting hit with Typhoid Fever and Dengue Fever simultaneously, landing me in an Indian hospital for 8 days. Whilst not everything went according to plan... I simply wouldn't change a thing!
They always say 'eat the rainbow'. Well, with this recipe you certainly are! A quick and easy plant based, vegan, gf breakfast idea!
A delicious recipe for my Walnut and Banana loaf! This recipe is gluten free, vegan and healthy! Enjoy
In this solo episode I talk about my crazy experiences in India in the last two months. My little rafting disaster that saw me have my first near death experience, my countless stomach bugs whilst traveling, hiking through the desert and then landing myself in an Indian hospital. It has seen me learn the importance of listening to your body, giving it the rest it needs but also that we are way stronger than we could have ever imagined and that we can truly get through anything.
Today I am joined by Mel Yu, the entrepreneur behind Ego Expo, MCO events and an avid keynote speaker for Suicide Prevention. This episode is a powerhouse of information and inspiration. Get ready to cry, laugh and learn from this incredible woman. We discuss life after losing your love to suicide, the importance of going 'within', self work and self love, building and growing business, owning your story and much, much more!
The answer to this question is found in this blog! Should you go to India to do your Yoga Teacher Training? Here you will find my daily schedule, what it was like, what to bring and how I found the whole experience!
Hey guys welcome back to the Plant Based Body Podcast! My name is Steph Sanzaro and I am your host. I am a health and wellness advocate with a passion for talking about the things that really matter. In today’s episode I am joined by Kayla Jade from the The PCOS Bible, an online platform…
In today's episode I am joined by Matt Sipala from You4ia Health and Active Living. Matt is a fitness professional, who in this episode opens up about food addiction, calorie counting and calorie restriction, his mental health, transitioning to a plant based diet and much, much more. I can't wait for you to listen!
In this episode I sit down with Elly McLean to talk all things nutrition and gut health. We discuss plant based nutrition, PCOS, hormones, building a meal, coffee, her journey and much more. This is an extremely valuable episode that I think you will learn so much from!
In this episode I am joined by author Harriet Birrell of 'Natural Harry' a series of incredible plant based recipe and lifestyle books. In this amazing episode we discuss plant based nutrition, veganism, minimal waste living, self care, finding your purpose and following your journey. This is a must listen!
A fun power bowl packed with heaps of nutrients and protein with plenty of colour and vibrancy!
In this episode I speak with Tommy Moore of Mind, Body, Plants about plant based health and nutrition, the common myths of eating a plant based diet, competing as a plant based athlete and all things meditation and mindfulness. It truly is an info packed episode!
Kim Cooper is the woman behind This Hot Mess, an amazing blog about sharpening minds and softening hearts. This is a beautiful episode filled with many pockets of wisdom. You will learn about the reality of being a Primary Carer, how to create and be your own brand, living and managing Anxiety, self care, living authentically and much, much more! This is one you cannot miss!
An easy gluten free, vegan, pancake recipe for 1!
Have you ever wanted to travel the world like you are limitless? Well my next guest Jian Wong Yen has. In this beautiful episode Jian tells us about his crazy and wonderful experiences from his years of traveling the world. His reflections and insights into the monumental moments of his life will leave you feeling inspired and enlightened. Be prepared for that fire inside of you to ignite!
Welcome to my first solo episode. This week I take you through my crazy experience in the week just past, with the Unyoked project and a spontaneous yet transformative trip to the Grampians with a guy that was no more than a stranger a week before. This episode is about the crazy things the world presents you with when you start to step outside of your comfort zone and step into your fears! It's time to open yourself up to all the possibilities the world has waiting for you!
In this episode I am joined by Gabe McClelland as he leads the important conversation around mental health. He shares his incredible story about anxiety and OCD, that has a truly inspiring message that will get you moving your body, having important conversations and being a good mate. This episode has the power to change lives.
In this episode I am joined by Elise Carver (@littlebantamsurftrainer) as we discuss sustainable living, fitness and food. An incredible insight that I believe will change the way we think about our health and fitness forever. In this episode we also touch on social media, growing a business through Instagram, mental health, living with Gastritis and fueling and moving your body.
Lucy Brennan is the founder and directer of Luce Fit Australia. In this inspiring episode we discuss overcoming binge eating, anxiety, competing in fitness competitions, founding a successful business and cultivating self love. Have your pens ready because this episode is full of amazing and helpful tips!
This episode is all about raising awareness for Endometriosis, a chronic illness that affects 1 in 10 women. I am joined by Amina King as we explore what life with this chronic illness is like for many women and how debilitating it can be.
A yummy and easy eggplant recipe to pair with any type of nourish bowl or roast vegetable cook up!