Nutrition Fit For You LLC

04/21/2022

Great article! Compliments are meant to be positive, but sometimes they can be harmful. Consider complimenting the person, not their body.

Compliments about weight loss are often well-meaning but can have negative consequences. Here's why they're problematic, and what to say instead.

04/15/2022

Nutrition Fit for You has some fun and exciting news that we want to share....but first, we thought it could be fun to see what everyone else thinks we're up to!

So we want you to take a wild guess. What do you think our big announcement is?!

04/07/2022

❗️Mark your calendars❗️

Join us on April 28th at 5:30 PM at Studio Synergy in Arnold, Missouri for a relaxed, enlightening discussion about current nutrition recommendations, debunking fad diets, and any other food and nutrition related concerns you may have.

You bring the questions, we bring the answers! 😃

04/01/2022

Just like refueling after a workout is important, fueling before a workout is just as important. Eating a snack before a workout gives you the energy you need to sustain moderate to high intensity training. Sometimes, I see athletes who complain of low energy and aren’t sure why, upon digging, I find that they aren’t eating before a workout as they didn’t know they should. Sometimes athletes won’t even know they are lacking energy until they start eating before a workout and can’t believe all the energy they have!!

When you are trying to plan a pre workout snack, focus on things that are low in protein and fat and high in carbohydrates. This way your body can easily digest these carbs to help your body perform your best and give you a quick burst of energy.

Fruit, granola bar, cereal, baked chips, and pretzels are just a few things you could try, and of course that list doesn’t stop there. If you seem to tolerate liquids better, try some juice or Gatorade, these will give you the same benefits! Give these a try before practice next week and as always find what works best for you!

-Jen

03/25/2022

Traveling for an upcoming event can be stressful, but it doesn’t have to be complicated. Making sure to keep your intake as similar to your training diet is essential. Why? Because if you go out to eat and eat things you don’t normally eat, there is a chance you may not feel your best during your event. You might find you feel sluggish, slower than usual, or you might even find your stomach is more upset than usual. Unfortunately, you may think that your body can handle it, I’m here to tell you, I have seen many people do this and regret this. This does not mean you can’t try the local cuisine when your event is over!

Packing snacks can be a life saver, as sometimes the things that you enjoy eating won’t be available in that city or you won’t have time to run out and get them. This can save time and energy!

Hydration is essential when traveling, when we are out of normal routine it can be hard to remember to drink fluids, but this is your reminder to ensure that you give yourself every opportunity to succeed starting with drinking fluids! If you are traveling via plane or traveling to a higher altitude, you especially need more fluids than normal as you can dehydrate quicker.

Lastly, don’t skip meals or snacks on travel day, your body needs the energy for the event to perform your best!

Whether you are traveling next weekend or in a year for your sport, keep these helpful hints in mind, you can thank me later!

-Jen

03/18/2022

Some athletes don’t realize the importance of a post training snack. But let me tell you, if you aren’t having a post training snack, today is the day to start! Why? The whole point of training is to continue to improve and become stronger, but without proper nutrition this won’t happen. During a training session, our bodies break down the muscles and we get small tears in our muscles, to build them stronger and not continue to break down, you must have 15-25gm of protein after a training session along with a carb source. This gives your body the tools to build the muscle stronger without tearing the muscle down! Cool, right?

Most athletes, say they aren’t hungry after their training, so they don’t have to eat. We want to get food in as soon as possible to rebuild muscles and provide some energy for your body to begin the recovery process. Finding something to drink that has a mix of carbs and protein like a smoothie or chocolate milk is an easy way to get in post training. Then, later you can eat your normal meal.

With all this information, you must try various things and learn what works best for you, because what works for your teammate, might not work best for you! As spring season starts, give these suggestions a try!

-Jen

03/10/2022

**swipe to see our school lunch challenge**

Lunch is a critical meal that often gets overlooked. This can be a time to fuel your brain, muscles, provide a source of energy, and even hydration between breakfast and lunch.

For clients with eating disorders this can be a difficult and triggering time.

In school lunches take place in a dining hall we're eating in front of others is unavoidable, this may result in feeling the need to restrict out of fear of judgment. The time allowed to eat may only last 25-45 minutes resulting in an easy opportunity to 'forget' to eat because we are socializing. Or feelings of overeating can occur because we ate too fast or impulsively out of fear of being late or running out of time. Our safe foods may be limited at school creating an atmosphere full of anxiety if we aren't properly prepared.

So we have put together a few challenges based on these different struggles. Swipe to take a look!

See something that you want to try? Was there something new you want to hear more about? Let us know in the comments or send us a message!

03/09/2022

Happy National Dietitian Day!

A shout out to all of the amazing RDs/RDNs, as well as the RD's to be that will be eligible this year.

Ever wonder - - what's the difference between a registered dietitian (RD) and a nutritionist?

An RD completes:
a bachelor's degree (a master's degree will be required in 2024)
courses focused in nutrition sciences (yay biochem!)
900-1200 supervised practice hours (for free!)
a national board exam (it's a doozie!)
ongoing continuing education (75 hrs submitted every 5 years)
and licensure in states that protect the RD title

A nutritionist does not require a degree, supervised practice, an exam or ongoing education. Basically, anyone can call themselves a nutritionist, aka Tik Tok and IG influencers, and give nutrition advice that may not be evidenced based and can often be harmful.

So before you take advice from someone claiming to be a nutrition expert, look for the credentials RD or RDN to assure you are getting reliable, evidenced based nutrition guidance from the true nutrition experts.

03/07/2022

There is still time to register for the very first Nutrition Fit For You Book Club! 📚

We will be reading and discussing, "Limitless: The Power of Hope and Resilience to Overcome Circumstance." This book is written by Paralympic Gold Medalist, Mallory Weggemann. Mallory shares her story about overcoming fear and self-doubt in order to conquer obstacles and embrace a new life set before her.

Join us for a powerful discussion about embracing your journey and finding the courage to overcome obstacles set before you.

When? 🗓
March 21st, 2022

What time? ⏰
12 pm - 1 pm

Where?📍
Zoom!

We are so excited for our first ever book club, and are looking forward to a great discussion! 😃

03/04/2022

So many factors go into being a great athlete. The one we are going to talk about is hydration… You might think, “Oh, I drink enough”, but you may not know how to spot underhydration and the importance of hydration for your athletic performance.

First, it’s important to know how to identify if you are getting enough fluid or not. This can be seen via the color of your urine. Ideally, we should be aiming for a light-yellow color, we are not aiming for clear or dark yellow. Clear urine signals overhydration and dark yellow signals dehydration.

It’s also important to note that the sensation of thirst means you are already dehydrated and have lost 1% of your body weight in water, so don’t wait until your thirsty to drink. Keep up your fluids throughout the day and make it a priority, so you don’t have to worry if you are dehydrated or not.

Stay tuned for more education on hydration in the coming weeks.

03/04/2022

It's Employee Appreciation Day!!!

Time to celebrate the best team ever!

Nutrition Fit for You wouldn't be where we are today without our amazing dietitians. I am so grateful to have each and every one of them in the practice!

Thank you to Jen Stripling, Shelby Hirschman, Sarah Hess & Carlie Foust for all that you do!

Check them out here @ https://nutritionfitforyou.com/about/

03/01/2022

Welcome to National Nutrition Month!

So many people associate dietitians and nutrition with dieting, 'good food/bad food' mentality, don't eat 'X', and many other limitations.

At Nutrition Fit for You, we want to change that perception! We strive to help our clients repair their relationship with food and explore ways food can be enjoyable and nourishing.

Throughout the month of March, we'll be debunking some nutrition myths, sharing some fun food facts and encouraging you to explore your own relationship with food.

Have a nutrition question? Feel free to submit them in the comments!