Nutra-Fit Nutrition Counseling

04/06/2023

If you need help with starting a weight loss journey, I can help you find practical and sustainable ways to achieve your goals. I like to focus on starting where the client is ready to make changes, set realistic goals, and establish consistency. Remember with any weight loss goal, CONSISTENCY has to be there for changes to happen.

04/06/2023

What a great article! Many people have fear of consuming produce that is not organic due to claims of the “high” amount of pesticide residue they contain. Substitutions of organic forms of produce for conventional forms didn’t result in any decrease in risk, as residues on conventional produce are so minute, if present at all. The study shows that these misleading messages may be discouraging many people from buying and eating any produce at all.

90% of Americans aren’t meeting fruit and vegetable recommendations. All forms of produce are associated with a multitude of health benefits. Research shows that increasing consumption of produce — both conventional and organic — helps improve health and reduces the risk of chronic disease like cancer, type 2 diabetes and cardiovascular disease.

Moral of the story: just start including more fresh produce in your diet whether organic or not.

Registered dieticians weigh in on whether pesticide residue should deter you from eating conventionally grown fruits and vegetables.

03/20/2023

Awesome Costco find this weekend. I am always looking for new tasty and convenient protein foods or snacks to add to my meal plan. I like to try them out so that I can recommend to others whether it’s for athletes needing who have increased protein needs or to those on a weight loss plan. This cereal can be eaten alone, as a cereal, or be added to Greek yogurt for that extra crunch. Love, love, love that it has such high fiber for gut health. The beef stick has 4g protein and super delicious. Check them out!!!

09/23/2022

How can a registered dietitian help you to reach your health and wellness goals?
Contact me for more information on nutrition counseling.

09/23/2022

Changing your lifestyle can be difficult because we are trying to break our bad habits. Struggle, discouragement, and setbacks are all normal. If you keep your focus and not allow challenges to derail your progress, you WILL be successful! Trust the process.

09/13/2022

1. Preserve lean muscle mass
2. Raise metabolic rate
3. Improve blood sugar balance
4. Better sleep
5. Stronger bones
6. Reduce hunger and carb cravings
7. Better cortisol balance

09/12/2022

🚨Client 14 week progress update 👏🏼💪🏼

Starting weight: 262 lbs
Pant size 40x34

Current weight: 228
Pant size 34x34

Starting Body fat: 34.8%
Current Body Fat: 23.6 %

Before shirt size: XL
After shirt size: L

This client is still working to reach his goal weight and body composition numbers. We are continuing to work through small nutrition changes as his body adapts to his workout routine and calorie intake. His diet is individualized to meet his goals all while including foods he enjoys. The key to success is consistency and setting goals that are realistic for you.

*For more information on how a registered dietitian can help you reach your health and wellness goals, message me for more information.

09/03/2022

Message me for more information on how I can help you achieve your health goals.

Working with a registered dietitian nutritionist can help you sift through the information overload and devise a plan that's ideal for you.
Nutrition is more than merely counting calories, it’s a complex science that’s very specific to you. Here are a few ways working with a registered dietitian can holistically help you:

-Personally tailored nutritional advice
-Help managing chronic diseases
-Guidance navigating food allergies, sensitivities, weight gain, self-image and overall nutritional understanding.

09/02/2022

3 Nutrition Tips for Athletes: 🍎 🥗 🥩

1. ADEQUATE CALORIES: you need to get enough calories daily to provide the energy needed for training and therefore achieve the desired results (better performance, muscle growth, recovery, weight loss, etc…)

2. PROTEIN: it’s important to focus on adequate and quality protein foods for muscle growth and recovery such as poultry, fish, lean turkey and beef, dairy, and other plant sources like nuts/seeds, tofu, and certain grains/veggies, etc…

3. TIMING: it’s not only about what and how much you eat, it’s important to consider the timing of meals and snacks to support optimal performance, training, and recovery. Example: having a snack with too much fiber or fat before training can cause stomach(GI) discomfort. Having a snack moderate in protein and higher in carbs will provide good energy for training.

08/06/2022

Maddison Surita
Johnny Economedes High School (Edinburg)
11th grade
Cross Country
Track: 1 mile , 2 mile , 800m

Very proud of this young lady for investing in her health first and foremost, but for learning what it takes to properly eat like an athlete. Nutrition is absolutely crucial for an athlete to achieve improved performance and gain maximum training adaptations. Maddie saw obvious improvements in energy, muscle definition, endurance, strength, recovery time, and confidence in her ability to perform at practice and competition. Thank you for reaching out to me and trusting me to help you with your sports goals. I look forward to continue working with you throughout your senior year and seeing you do great things.

From Maddie’s Parents:

We had been searching for a sports nutritionist for a very long time. Someone who could help teach her the proper way of fueling her body. She works out from 5:30am till 9am then a full schedule of school then works out again from 5:30-7pm. She would go hours without eating and we felt that wasn’t helping her improve. No matter how hard she trained her body was missing nutrients so she wasn’t going to see her hard work fully pay off. In a short time we have seen so much progress. She is coming back from an injury that had her out for 6 months but she performed well in summer track placing 3rd in both the 1 and 2 mile. We are excited to see what great things she will accomplish in cross country after an incredible season last year going to State as a team for the 1st time in the school’s history. Now, not only is she training but eating well and giving her body everything it needs to get stronger and faster.
We are very appreciative to Jiovanna for all her help and support.

07/27/2022

Reasons why FATS are SO important for athletes:

07/18/2022

☀️ Good morning everyone! Wishing you the best on your health goals as we start a new week. Remember focus on your “why”, set small goals, and practice consistency. I am rooting for your success!

07/07/2022

Did you know that WHAT you eat can influence HOW MUCH you eat? Yep, it’s true.

Protein, fiber & water are three nutrients that are most satiating which help you to eat less. When protein is consumed, the level of ghrelin, the hunger hormone decreases. Protein also takes more energy to digest than refined carbohydrates. Fiber can help stop you from overeating because fiber attracts water, stretching out the stomach & turning off the secretion of ghrelin. When our stomach is empty it secretes ghrelin letting us know it’s time for food. Our bodies can’t always tell the difference between hunger & thirst. We need water to survive. You might think you’re hungry when I’m actuality you need a big glass of water to help hydrate you.

Ultra-processed foods tend to be low in protein, fiber and water making them significantly less satiating, making you want more.

If we’re making this journey all about your HEALTH, then when picking foods, pick real foods that contain protein, fiber & water. Think lean proteins, beans, fresh fruit & veggies, and whole grains. Have fun with your food, try new recipes and see if you can find healthier versions of your favorites, including desserts.

📞 Contact me for help with your nutrition. I offer several options and economical packages for individual nutrition counseling.

06/29/2022

My favorite nutrition quote! Truly, nutrition has the power and potential to prevent, treat, and even reverse many chronic diseases we suffer from here in the U.S. Most of these diseases are due to sub-optimal dietary habits that lead to chronic inflammation in our bodies. With inflammation present it leads to diseases like type 2 diabetes, heart disease, some cancers, chronic pain, rheumatoid arthritis, Alzheimer’s, etc…

📣 Reach out to me for consultation if you are ready to discuss nutrition and how it can help you manage your chronic disease. 📞

06/29/2022

Have a young athlete at home and want to help them with their nutrition this summer? 🍎🥗🥛 Here are a few suggestions I like focusing on when it comes to performance nutrition with youth athletes. 🏋️‍♂️

06/28/2022

🍎 Try this delicious fruit salad recipe! 🍉 This is the perfect snack for the summer. It is full of many nutrients and antioxidants to keep you healthy.
Tip: use or add your favorite fruits and buy in-season to save money.

https://www.spendwithpennies.com/fresh-summer-fruit-salad/

06/25/2022

I am currently accepting new clients for sports nutrition counseling. Everything is individualized for each athlete and their goals. Includes meal planning specific to the sports training and competition schedules.
Contact me for more information.

06/24/2022

A little something to think about when it comes to your nutrition habits. Focus on making consistent and sustainable changes and you will see results.

Contact me for more information on how seeing a registered dietitian can help you get closer to reaching your health goals.