SM Nutrition

Women's Gut Health, Hormones, & Autoimmune Functional Nutrition

05/24/2023

❓ You keep reducing calories, reducing calories, and reducing calories - only to find that the scale doesn't move, your measurements aren't changing, and you are still unhappy with the girl you see in the mirror!

You are tired, burned out, hungry, and feel like a loose cannon 😠 around food!

➡️Learn how to EAT MORE + finally achieve your body composition goals!

I am SO confident 🥰 that this will be your big AHA moment that I’ve created 💎An Ambitious Babe’s Guide to Flexible Nutrition - a ✨FREE✨ downloadable guide that teaches you exactly how many calories, fats 🥑carbs 🥔 and protein 🥚you really NEED to be eating to turn your body woes into WINS! 🏆

✉️DM ME - FREEBIE to get your ebook today!

HELPFUL EQUATIONS YOULL NEED:

🧮To calculate your maintenance:

💃🏻WOMEN: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161 = BMR

🕺🏼MEN: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 5 = BMR

🏃🏻‍♀️Activity level factor:
▪️Sedentary: 1.2
▪️Moderate Sedentary: 1.375
▪️Balanced Activity: 1.55
▪️Active: 1.725
▪️Very Active: 1.9

BMR x Activity Factor = Maintenance Cals

🥩PROTEIN: Body weight in kg x 1.6-2.1g

Pounds➡️kg: body weight in lbs/ 2.2

Inches ➡️cm: height in inches x 2.54

05/18/2023

Does your 🩸 period ruin your life for at least one week every month? 😣

✅You *might* be dealing with estrogen dominance.

❓You might not be producing enough progesterone vs. estrogen.
❓You might not be metabolizing estrogen due to sluggish digestion or impaired liver detox functions
❓Your body might be producing too much estrogen!

📌As your nutritionist, I can order you a DUTCH test or serum test to support your hormone balance through individualized nutrition and lifestyle stupport.

💌My comment section is a safe space and I would LOVE to hear from you! Let other women know they aren't below in the comments!

04/05/2023

❓"Why am I always craving snacks and find myself mindlessly eating all day?"

✅You need to eat more!

👉The reason you struggle to manage your hunger cravings and find yourself polishing off a bag of Garden Salsa SunChips 🤤 is because you aren't eating balanced meals throughout the day! 🤓

♥️LIKE and 🛟SAVE this check list for your next meal prep session and 👩🏻‍💻 SHARE this post with a friend who loves to snack!

12/25/2022

Merry Christmas the love of my life and the rest of the guys who sacrificed Christmas with their own families this weekend to make sure everyone else had power so that they could celebrate theirs. Missing him extra today ♥️

10/26/2022

If I could go back 10 years ago and coach my former self, the first thing I would have done is teach her the importance of the quality of her nutrition!

I would help her understand that we didn't need to rush into fat loss and we didn't need to rush to the stage to compete to prove her worth!

The first 5 years of my personal journey was spent in a chronic calorie deficit so that I could be lean enough to step on stage as a competitor.

I used bodybuilding and contest prep to lose my own undesired body fat and to build a strong, muscular body!

Although this was a great goal to have, I did not realize that nutrition was about MORE than just making my body a smaller size.

❎I had a terrible relationship with food.
❎I was sick all of the time (and I had SIBO).
❎I was in the gym 6 days a week and was obsessed with cardio.
❎I was obsessed with the scale and felt that I needed to stay below 130lbs.
❎I felt that for all of the work I was putting in I was falling short of what I thought I was working towards.

I WAS NOT HEALTHY!

I WISH 10 years ago that I was more interested in the long-term investment that nutrition offered me instead of feeling like I needed to rush to the stage or have a smaller body!

I WISH that feeding my body effectively was more important that focusing on burning calories!

There is more to come from this story and more than I want to share and teach through my experience!

But the one thing I wish I knew back then is that strong, fit, “toned” looking bodies come from consistently eating at maintenance/surplus calories and practicing key exercises over longer durations of time...
..And that it will take longer than a 12 week contest prep.

📫If you are finding yourself spinning your wheels, stuck on the same hamster wheel, or are just desiring a more balanced, healthy, trusting experience with food, nutrition, exercise, and your body, you can sign up for a consultation or even apply for 1:1 coaching with me!

♥️Link in bio or DM me.

07/30/2022

Shop for these fruits this upcoming week! 🍓🍉🍈🫐

Remember that produce that is grown closest to you geographically is likely to be ✅ fresher & more nutritious! These items are also more likely to be on sale💰, which everyone loves a good deal right now.

I’ve been really loving nectarines, cantaloupes, and blueberries this season!

What fruits are you incorporating into your diet lately? ⤵️

PS - There is so much misinformation as to why you should be avoiding fruit. And although nutrition is individualized, there are so many benefits to consuming 2-3 servings of fruit daily. Turn post notifications ↗️ on so that you don’t miss this conversation!

07/14/2022

Do you struggle with adding variety to your nutrition each week? Eat seasonally! ⁠
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Different fruits and vegetables become available at different times of the year, which I think can help you have more of a *plan* week to week, without overcomplicating your regular menu. And because different foods come into season at different times, it can be a reliable way to continuously add variety throughout the year! And thanks to transport of goods, it is possible to get produce that is in-season globally too. ⁠
⁠
Of course, this isn’t the only great reason why you should. ⁠
⁠
🍎Freshness: Fresh, in-season produce will grow in its natural environment and will be harvested when properly ripened! ⁠
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🍏Nutrition: Produce that spends more time on the vine may have higher nutrient value than those that are harvested early enough to make the long journey to its destination. Produce may also lose nutritional value over time the longer that it has been harvested. ⁠
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🍎Cost: Increased supply of in-season produce typically helps drive your cost down at the market! ⁠
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🍏Local Economy: Markets will carry local produce as it comes available throughout the year. You can usually shop directly from growers at local stands and farmers markets. ⁠
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🍎Sustainable: Consuming local produce minimizes the environmental impacts of transporting food longer distances.⁠
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☑️Follow me for more sustainable, no BS nutrition & lifestyle content! ⁠
⁠

06/30/2022

Sometimes things don’t show up or turn out how you expect. So just put it back in the oven & give it more time to bake 🧁

Address

Rutland, VT

Website

http://Www.StephNutrition.com/

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