Steph Rossler Nutrition

10/01/2023

Meal prep is a daunting task. It can seem like it will take hours on a Sunday and most think you have to prep every meal you’re going to eat for the week. Here’s your reminder meal prep isn’t always that!

🍏🥒It can look like chopping all your veggies to cut down on prep time.
🧇🥚It can be as easy as just making your breakfast for the week.
🥩🥓It can be prepping your proteins.
🍓Or it could be as simple as planning out your meals.

Don’t let the thought of meal prepping stress you out. Make it something that will fit for your lifestyle. It’s all about making it easier for YOU, however that may be.

10/23/2022

Sundays are for longer runs!

Pre-run fuel and hydration: Gatorade.

Post workout smoothies are great for those who aren’t hungry right after a run.

Recipe:
4oz milk of choice
4oz of tart cherry juice
150g yogurt
1 cup fruit of choice (I used some smoothie packets we got from Costco).

10/15/2022

I had a patient this week tell me not to eat the fair food because I’m a dietitian and it’s “bad for you.” This struck up the conversation about how it’s about overall diet as opposed to just one day. I told him I love funnel cake and how we really only get to have it once a year, when the fair comes around, so I’m definitely going to eat it. Is it fried? Yep. Does too much friend food have a negative effect on health? Yes.

At the end of the day, it’s about the overall diet.
You don’t have to cut out foods you enjoy and you should enjoy them guilt free.

10/14/2022

Come run with me!

I may or may not have told Wallace I’d run my first marathon next year (potentially March) so it’s time to build the base back because we know I definitely didn’t run over the summer.

This week is two 1.5 mile runs and a 5k. And don’t worry, I’ll still be lifting!

09/08/2022

Hey everyone! I have a few nutrition coaching and/or training spots open up.

Nutrition Coaching:
▪️Initial Zoom call to set up your nutrition plan and review your goals in depth.
▪️Nutrition plan modified to your goal whether it’s for athletic performance, weight loss/maintenance, muscle gain, or overall health.
▪️Weekly check-ins via a questionnaire. After filling out the check-in form, you will receive an email from me modifying the plan (if needed) and what goals to work on throughout the week.
Monthly Zoom call to discuss how things are going.
▪️You will have access to me via email or text.

Remote Training:
▪️Training program based on your goals that will be updated weekly. The training program will be modified based on if you have access to a gym or home workouts.
▪️Weekly check-ins via a questionnaire. After receiving the questionnaire, I will review it and update your training program.
▪️Access to me via email or text.

Both Training and Nutrition Coaching:
▪️All that’s listed in both!

If interested, fill out the coaching application listed below and set up a time to chat via the link at the bottom of the application:

This application will help me gain better insight of your goals, background, and what you are hoping to achieve through 1:1 nutrition/training coaching. After completing this application, please schedule a Discovery Call (if you have not done so already) so we review your application and determine i...

09/03/2022

Consistency in the gym can be hard to build. And it’s easy to get down on yourself when you can’t seem to build that consistency. Here’s a few ways to help with it:

1️⃣Pick exercise you enjoy. You’re less likely to stick to exercise you hate/don’t enjoy. Yeah, there may be days you don’t like the exercise you normally enjoy but that’s normal. You don’t want to dread going to the gym or exercising every time.

2️⃣Be realistic with how many days a week you can go/will go to the gym. The most common mistake I see is people starting off wanting to go 5 days a week then get frustrated when they can’t make it because it doesn’t fit in their schedule.

3️⃣Have someone to help hold you accountable. Whether it’s a workout partner or a coach, having accountability can help with that consistency.

08/30/2022

Google is overwhelming when it comes to trying to find out how you should eat. By the end of your search you’re left more confused than you were at the beginning.

A tip from a registered dietitian: if it restricts food groups, makes promises, or has you taking multiple supplements, it’s probably a fad diet and not sustainable.

Stay skeptical, my friends! Also, should I do a part two?

08/26/2022

Want to improve your diet but don’t know where to start?

Trying to improve your diet can be tough and overwhelming ESPECIALLY if you have no clue where to even start. Here’s a few simple ways to jumpstart that change:

✔️Add an extra serving of veggies. Not only will it increase your micronutrient intake but it will also help increase fullness at meals.
✔️Add an extra serving of fruit.
✔️Drink more water. Hydration is key when it comes to improving our diet.
✔️Eat more fiber rich foods. Let’s face it, most don’t enough fiber. Increasing fiber intake is great for the GI tract and has a range of other health benefits.
✔️Choose lean protein sources.
✔️Cut back on sugary beverages.
✔️Track your food for at least a week. Tracking your food for a short period of time can help you see where changes need to be made.

This checklist is just a few easy ways to improve your diet without added stress. What are some other ways you can improve your diet today?

08/22/2022

Some days you need easy protein options. Here are a few of my go to protein sources from Costco:

▫️Cooked shrimp. You can throw them on salads, in pastas, or wraps.
▫️Chicken Skewers: you can throw these on salads, wraps, and in pastas as well.
▫️Turkey Meatballs: you can cook these in the air fryer, oven, or sauté them. They are good in stir fry’s and pasta.
▫️Greek Yogurt. You can eat as a snack with berries and granola, throw seasoning in it and use as a veggie dip, or use in various dishes to add extra protein.
▫️Tuna: you can use for salads, wraps, or make tuna salad and use for veggies and crackers.
▫️Protein bars a good for when you’re going to be on the go. They aren’t a mea replacement but good for a quick snack while out and about.
▫️Ready to drink Protein Shakes are a good grab and go option. Pair with a carbohydrate source to add more sustenance.

These are just a few options from Costco! There are so many more to choose from. What’s your fav easy protein source?

08/19/2022

Preworkout nutrition is important for a good training session.

Aim for about 30-60g of carbs (depending on the length and intensity of your workout) about 30-60 minutes before your training session.

Focus on simple carbohydrate sources like fruit, fruit snacks, fig bars, sports drinks, juice, bagel, waffles, or toast with jelly.

08/18/2022

Need ways to add more protein in but don’t want to a protein shake? I got you covered! Here are 3 ways to add extra protein in your day:

1️⃣Add an extra portion or two of protein at each meal! If you’re having two eggs, add an extra. If you’re having 3oz of meat with a meal, add an extra ounce or two.

2️⃣Add a high protein snack or two! You can add in some Greek yogurt with berries or fruit, add in some nuts, cottage cheese, cheese sticks, or beef jerky!

3️⃣Add in some plant based proteins as sides! Good options to choose from are edamame, quinoa, beans, and lentils.

What’s your favorite way to get in some extra protein?