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October 19, 2021

Power Portions
GNAW

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Power Portions
GNAW

Top 4 Fall Snacking Tips

Fall is one of my favorite seasons for so many reasons; leaves changing colors, bonfires, crisp air,...

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Starting your day early sets the tone for a produc

Starting your day early sets the tone for a productive and positive day ahead. Here’s why early mornings can make a difference:

Peaceful Start: Enjoy quiet moments for yourself before the hustle begins.

Boosted Productivity: Maximize your energy levels when you tackle tasks early.

Mindful Routine: Establish a morning ritual that includes self-care and goal-setting.

Embrace the power of early mornings and discover how it transforms your daily routine. How do you make the most of your mornings? Share your tips below!

Huge s/o to @blkbeetles + @propelwater for bringin

Huge s/o to @blkbeetles + @propelwater for bringing us in to host one of their workshops during their “Propel Your City: Houston” kickoff!

We had the unique opportunity to share how nutrition can fit seamlessly into your routine while engaging in social activities to boost both your physical and mental health. 🥗🤝 We laughed, we learned, we built yogurt parfaits and mason jar meals… safe to say, we are ready to go!

On a mission to equip our community, one hour at a time 🫶🏾 where will we pull up to next?! 👀

Want more nutrition tips from us!? Join our FREE app to stay updated on our blogs, discussions, and upcoming events! Link in bio 📲💬

#GNAWCollective #PropelYourCity #WeAreBLKBeetles

📸: @ddotwalls

#healthycurves #blacknutritionist #blacknutritioncoach #blackdietitian #healthisyourwealth #everybodyisagoodbody #mybodyisbeautiful #bodypositivity #loveyourbodynow #blackwomenshealth #wholebodyhealth #healthishappiness

Embrace them, cherish them, and let them guide you

Embrace them, cherish them, and let them guide you. Your heritage is powerful—let it nourish you and help you thrive.

#GNAWCollective #healthy #nourishment #healthyfood #eathealthy #healthymindset #healthylifestyle #nourishyourself #nourishyoursoul #holistichealth #mindfuleating

Did you know? A healthy gut is crucial for overall

Did you know? A healthy gut is crucial for overall well-being! Supporting your gut with probiotic-rich foods like yogurt and kefir, along with fiber-packed fruits and vegetables, promotes digestion and boosts immune function. Take small steps to prioritize gut health daily—your body will thank you! How do you nurture your gut health? Share your tips below!⁠
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#GNAWCollective #healthy #nourishment #healthyfood #eathealthy #healthymindset #healthylifestyle #nourishyourself #nourishyoursoul #holistichealth #mindfuleating

Nutrition plays a crucial role in maintaining a he

Nutrition plays a crucial role in maintaining a healthy gut, and a well-balanced diet can positively impact the composition and function of the gut microbiome. Here are a few helpful tips to support your gut:

1) Probiotic-rich food: are live bacteria that contribute to a healthy gut microbiome they are found in food such as yogurt, kefir, miso, kimchi, and other fermented foods.

2) Polyphenol-rich foods: polyphenols are found in plant foods that support the growth of bacteria and combat inflammation. These are foods like berries, dark chocolate, green tea, and red wine (in moderation (€)

3) Prebiotic foods: these are non-digestible fibers that nourishes and supports the growth of beneficial bacteria. Garlic, onions, leeks, asparagus, bananas, and chicory root are good sources of prebiotics.

4) Limiting Processed foods and sugars: reducing these helps prevent the overgrowth of harmful bacteria and supports balance in our gut

5) Fiber: fiber is a prebiotic the promotes the growth of good bacteria, supports regular bowel movements and contributes to overall gut health. Good souces of fiber include: whole grain, fruits, veggies, legumes, and nuts

#blackwomenshealth #wochealth #blackwomenshealthmatters #healthyeatingideas #healthyeatingrecipes #blacknutritionist #blacknutritioncoach #blackdietitian #guthealth #healthygut #guthealthmatters

✨NEW BLOG✨ Maintaining a healthy digestive sy

✨NEW BLOG✨

Maintaining a healthy digestive system is crucial for overall well-being. Our gut health influences everything from our immune system to our mood. We can support and enhance our digestive health by incorporating specific foods into our diet.

This blog will explore five essential foods that promote a healthy gut. They are backed by science and easy to incorporate into your daily routine. DM us or comment ‘GUT’ and we’ll send you the link!

#guthealth #gutfriendly #GNAWcollective

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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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