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October 1, 2020

Power Portions
GNAW

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Power Portions
GNAW

PUMPKIN is a fall favorite because of its freshness, flavor, and versatility! You can find it in your...

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When it comes to managing PCOS, what you eat can m

When it comes to managing PCOS, what you eat can make a world of difference.

Finding the right balance for your body and the symptoms you experience might feel overwhelming, but it doesn’t have to be.

Here are a few tips to help you navigate your journey:

👉🏾Personalize your approach: Following someone else’s plan is not the way to go, sis. Working with a nutrition professional to co-create a plan tailored to you is always worth it.

🍳 Prioritize Protein: Start your meals with a good source of protein. It may help keep your blood sugar stable, reduce pesky cravings, and boost energy with B vitamins.

🥗 Embrace Healthy Fats: Incorporate healthy fats like avocados, nuts, and olive oil into your meals to support hormone production and inflammation.

🌾 Choose fiber: Opt for whole grains, fruits, and veggies to keep your energy steady, support a healthy gut, and support your overall health.

Small changes can lead to big improvements, sis. Let your food work for you! 💪🏾

We tapped into a few additional nutrients and supplements specific to PCOS during this month’s group coaching! Check out the recording in our app!

Need some support? We have dietitians and certified nutrition specialists waiting to help you on your journey. DM us the word VERIFY to check to see if your insurance will cover services or GNAW to enjoy group support!

#GNAWCollective #healthy #nourishment #healthyfood #eathealthy #healthymindset #healthylifestyle #nourishyourself #hormoneimbalance #hormonehealth #pcos #pcosawareness #pcoswarrior

Regular exercise is crucial for managing PCOS as i

Regular exercise is crucial for managing PCOS as it has the potential to help improve insulin sensitivity, regulate menstrual cycles, manage weight, and reduce the risk of developing other health complications associated with the condition.

And girl, we get it ... you are busy, and sometimes the workouts just don’t align with the way your energy or your life is set up...

But it’s important to find an exercise routine that works for you and your body’s needs, as this can make a big difference in managing the symptoms of PCOS and improving your overall quality of life!

Need some workout inspo? Tap into our membership to see what our members have been diving into lately!

#GNAWCollective #healthy #nourishment #healthyfood #eathealthy #healthymindset #healthylifestyle #nourishyourself #hormoneimbalance #hormonehealth #pcos #pcosawareness #pcoswarrior

Our community walks are always a time! Join our F

Our community walks are always a time!

Join our FREE app to stay up to date on events, live sessions, and hot topics!! See you at the next walk!!

Plants & PCOS? Ya’ll know we love looping in s

Plants & PCOS?

Ya’ll know we love looping in some plants into your diet, regardless of the month lol.

But when it comes to PCOS, phytochemicals might be your new ally, like for real.

Phytochemicals are powerful plant compounds found in foods like berries, leafy greens, herbs, and nuts that have the potential to help balance hormones and reduce symptoms like unwanted facial hair and acne. By incorporating a variety of these nutrient-rich foods into your daily routine, you’ll have the perfect view to see how nature supports your wellness journey.

Needing some help planning out what this daily routine looks like for you? Tap in with one of our dietitians or nutrition specialists for a 1:1 sesh.

Oh, and did you know we accept insurance? Just DM us the word COVERED to get a brief benefits check and see if your sessions will be covered by insurance!

#GNAWCollective #healthy #nourishment #healthyfood #eathealthy #healthymindset #healthylifestyle #nourishyourself #hormoneimbalance #hormonehealth #pcos #pcosawareness #pcoswarrior

Here’s what’s happening this month inside The

Here’s what’s happening this month inside The Collective!⁠
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The GNAW Collective is actively accepting new members. Comment below or DM us the word GNAW and we’ll send you the link to sign up today!⁠
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#healthycurves #blacknutritionist #blacknutritioncoach #blackdietitian #healthisyourwealth #everybodyisagoodbody #mybodyisbeautiful #bodypositivity #loveyourbodynow #blackwomenshealth #wholebodyhealth #healthishappiness #holistichealth

Slow down and take a deep breath 😮‍💨 Joi

Slow down and take a deep breath 😮‍💨

Join us tomorrow for some fresh air on the trail! DM or comment “WALK” and we’ll send you the link.

If you’ve joined the app, head over to the “EVENTS” page. If you don’t have the app, JOIN US, IT’S FREE! Link in bio to join.

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power_portions

This past week we had the privilege of working wit

That athlete life = busy How do you take breaks?

That athlete life = busy

How do you take breaks? We talk about how the game is 90% mental, but did you know that goes beyond being a student of the game and your sport specific IQ? When you take mental breaks it gives your mind a chance to recover. Here are 3 ways we teach our clients to recover:

1. Schedule time to set up a bedtime routine that involves removing screens and engaging in something that relaxes them like reading, deep breathing, journaling or whatever they like that doesn't involve their sport or training.

2. Brain dumping before bed. This is something one of our referral therapist recommended that has helped a number of our clients let go of the pressures of the day and the expectations for tomorrow.

3. Enjoying a meal without distractions, this was something our co-owner and lead dietitian spoke with @TDAthletesEdge about and it's a real game changer. #PowerPortions

What’s your go to mental break?!

#mentalhealth #athletes #sports #mentalhealthawareness #mentalhealthforathletes #professionalathlete #sportsdietitian #dietitian #nutritionist

Start your day off right by remembering to eat bef

Start your day off right by remembering to eat before training!

Ideally, consuming 30-60g of simple carbohydrates 15-60 minutes before training. This could be:

- graham crackers
- granola
- fresh fruit
- raisins
- sports drinks
- dried fruit
- pretzels

Do you have a really hard early morning training day? Try consuming a larger meal with lots of carbohydrates hydrates the night before.

Have you ever had a workout that you were hyped about but crashed halfway through? You may have been low on fuel (carbohydrates)! What’s your go-to early morning snack?

Our number one focus - empowering our athletes to exceed their performance goals! #PowerPortions

#nutrition #fitness #workout #training #athletes #sportsnutrition #sportsperformance #nutritiontips #nutritionist #nutritioncoaching #dietitian #sportsdietitian #sportsnutritionist #dietitiansofinstagram #registereddietitian

What's the situation on low carb verses high carb

What's the situation on low carb verses high carb diets for athletes?⁠
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There is a misconceptions around carbs and we are here to clean in up and get you on your way, fueled up!⁠
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Our body uses carbohydrates as it's main source of fuel for activity⁠
In many situations, consuming low carb could eliminate lots of good nutrients and fiber you need⁠
Not consuming carbohydrates for activity may lead to muscle breakdown, hence decreasing performance⁠
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If you want to perform at your best, more often than not, you need carbs. The better question to ask is, when should we have carbs and how much! ⁠
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Choose nutrient-dense carbohydrates for meals and snacks. Simple carb choices can be most beneficial around workouts for quick fueling/refueling. ⁠
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For those athletes that may develop GI issues during activity, choosing an easily digested simple carb might be a good swap for you before your activity. #WholesomeU ⁠
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*There is some research supporting Low Carb High Fat diets for highly trained endurance athletes, but this is something to discuss directly with a licensed nutrition practitioner to see if this may be realistic and sustainable for you!⁠
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PMID: 28469746⁠
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#nutritiontips #nutritionist #sportsnutrition #dietitian #nutritioncoaching #HoustonDietitian #VirtualDietitian #SportsNutrition #dietitiansofinstagram #dietitianapproved #active #fitness #trainhard #training⁠ #gymlife

💪 Monday motivation...⁠ ⁠ This is your remi

💪 Monday motivation...⁠
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This is your reminder that your mindset as an athlete doesn't have to fade away with your retirement. There may be slight shifts in the way you think and function but at its core the foundation stays the same - commit and be better than you were yesterday. Your competition is in the mirror. #PowerPortions⁠
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#inspiration #mindset #goals #lifestyle #motivation #mondays #motivationalquotes #inspirationalquotes #dietitian #instafit #fitness #workout #strengthtraining #sportsnutrition #sport #sports #athletictraining #sportsperformance #nutritionist #nutritiontips #dietitianapproved #dietitiansofinstagram #nutritioncoaching #functionalnutrition #nutritioncoach

Everyone's definition of success is different. Wha

Everyone's definition of success is different. What's yours and what's it worth to you?

For him, he put in the time, dedication, and commitment. We added in the science, technology, structure and accountability. #PowerPortions

The result? His definition of success.

*Disclaimer: Names and photos of athlets in our various testimonials have been withheld out of respect for the privacy of our clients.

#nfl #testimony #fitnessmotivation #dietitian #dietitiansofinstagram #dietitianapproved #sportsnutrition #sportsnutritiontips #athletelife #athlete #athletics

(832)990-1371
info@stefandbri.com

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