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sam

@sam.tahan

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notes of a nutritionist for the well-informed
founder @thewell.society
[email protected]

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This was a post for me 🤎

Thank you for trusting me to help you and letting me do what I love!!! by @sam.tahan

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9 hours ago

My favorite bars when I need something on the go! by @sam.tahan

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2 days ago

WELL INFORMED HABITS

First one is the most important.

#healthandwellnesstips #morningroutines #habitstacking #whattoeat by @sam.tahan

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4 days ago

When deciding how long I want my clients to be on certain supplements I look at their levels and also keep in mind the time it takes to replete.

Also helpful to know these before TTC! by @sam.tahan

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4 days ago

NOTES on bagels

• How I eat them: I pair a bagel with something that makes the meal more satisfying, like eggs, Parmesan, or another protein/fat source, instead of treating the bagel like it needs to stand alone.

• Why they’re actually useful: bagels are an easy source of carbohydrates, which can be especially helpful in the morning (most of my carbs before 3), before a busy day, or around activity when you want something substantial and easy to digest.

• What I don’t do: I don’t compensate for eating one by skipping lunch, cutting carbs later, or trying to “burn it off.” It’s just part of the meal.

#whatieat #bagelsandwich #wellnessroutine #breakfastinspo #diml by @sam.tahan

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6 days ago

PROTOCOL

If a client has 4 dinners out in one week, I’m not trying to make the dinners “healthier.” I’m making the rest of the day support them better.

• Keep breakfast and lunch very consistent. Restaurant meals already add variability in sodium, fat, meal size, and timing, so I like the first half of the day to stay predictable.

• Leave a digestion window before dinner. Ideally finish your last substantial meal 3 to 4 hours before. If dinner is late, use a small bridge snack instead of showing up ravenous.

• Don’t stack every digestive stressor at once. Rich entrée, sparkling water, raw salad, bread, dessert. Pick what you actually want instead of automatically doing all of it.

• Hydrate earlier in the day. Chugging water after a salty late dinner usually just makes you feel more uncomfortable. Get fluids in earlier and include potassium rich foods during the day.

• Walk for 10 minutes after dinner. It can help with post meal glucose handling and usually feels better than going straight from the table to bed.

And the next morning, no fasting, detoxing, or compensating. Just go back to your normal routine. by @sam.tahan

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8 days ago

NOTES

- 20 calf raises while you are making your morning drink
- balance on each leg while brushing your teeth (important!!)
- legs up the wall while you scroll, then no scrolling when you’re done

#wellnessroutine #habitstacking #morningroutines by @sam.tahan

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9 days ago

DETAILS

Eating my electrolytes this afternoon.

Olive oil
Balsamic Vinegar
Salt
Parsley
Olive
Artichoke
Pickled Onion
Parmesan

#afternoonsnack #easyrecipe #whatieat by @sam.tahan

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13 days ago

Gut health habits that are achievable and will actually make you feel better!!!

#guthealth #wellnessroutine #healthyhabit #nutritionist #guthealthy by @sam.tahan

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15 days ago

Will be making this everyday. Forever.

#dirtywater #afternoonpickmeup #wellnessroutine by @sam.tahan

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19 days ago

My boss had a really fun week!!! (It’s me, I’m boss) by @sam.tahan

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24 days ago

Notes on the best time to take your supplements.

& what I imagine them to look like.

#supplementroutine #wellnessroutine #healthandwellnesstips #supplementsthatwork #nutritionist by @sam.tahan

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a month ago