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Katy Stryker Greenbauer

@strykerstronger

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Behavior Change Specialist
⚪️
Certified Sports Medicine Personal Trainer
⚪️
Certified Nutrition Consultant

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Allll the credit for the recipe/inspo goes to @blaircoooley !!
This is unreal.

I made slight changes and used what I had on hand but this is my newest hyper-fixation meal ✨

In a small dish:
~1/2c frozen raspberries (what I had on hand)
- juice of ~1/4 lemon (we don’t measure in this house)
• microwave for 30 seconds and then mush the fruit
- mix in 1T chia seeds and some honey 🍯
• put in fridge for ~30min

In another bowl:
- add your choice of yogurt (I did vanilla Greek)
- can add protein powder but I did 1T whipped topping 😋
- 1/2t vanilla extract

Take chia seed fruit mixture out of fridge. Add the yogurt layer.

I sprinkled with @cascadianfarm honey cashew protein granola and some graham cracker crumbs!

This would be sooooo easy to meal prep for a weeks worth of lunches! The chia seeds are the star of the show and really help thicken it. They also are full of healthy fats, fiber, and protein ✅✅✅

#rd #dietitian #wellness #registereddietitian #lunch #raspberrycheesecake #lemon #balance #lunchideas #cheesecake #chiaseed taken in Cincinnati by @strykerstronger

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2 years ago

Yes, watermelon contains natural sugars. As with all foods, we should just enjoy in appropriate amounts. Am I worried about you overdoing it with watermelon as an RD? To be blunt..no!! I care more about our overconsumption of refined/added sugars.

Watermelon fast facts 🍉:

• IT IS A GOOD SOURCE OF LYCOPENE.
• LYCOPENE IS A POWERFUL
ANTIOXIDANT THAT MAY HELP
LOWER YOUR CHANCES OF GETTING CERTAIN CANCERS
• HELPS YOU STAY HYDRATED!
WATERMELON IS MADE UP OF 92%
WATER
• CONTAINS ELECTROLYTES-
POTASSIUM AND SOME MAGNESIUM

#rd #fruit #electrolytes #naturalsugar #lycopene #fruitfacts #dietitian #wellness #health by @strykerstronger

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2 years ago

Full extension on the Ab Wheel is much harder from standing. I am close, but not there yet. I’ve been working on this for a long time. But it doesn’t matter how long it takes, it’s the work of getting there that’s important. The progress is the point. #strykerstrong #abworkout #abwheelrollout #coreexercises by @strykerstronger

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15 days ago

I’m already on my 5th pair. I have the black, blue, and pink ones too. I’m replacing my original white ones with these. I love these pickleball shoes soooo much!
#pickleball #pickleballshoes #cypherpickleballshoes by @strykerstronger

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9 months ago

Fiber is often overlooked in our diets. But, it has great benefits! By consuming adequate fiber daily, we reduce our risk for heart disease (helps lower our cholesterol levels), maintain regular bowel movements, produce SCFA’s (these stop harmful inflammation in the gut), and it promotes the growth of good bacteria (prebiotics)!! For adult men, intake should not be lower than 30g and for females 25g. Note: do not eat large amounts of fiber right before or immediately after a workout. We do not want to delay digestion before a workout (you’ll feel sluggish) or delay carb/protein metabolism post workout.
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#pickleballnutrition #sportsnutritioncoach #fiber #dietaryfiber #healthydietplan #onlinenutritioncoach #onlinepersonaltraining #nutritionists #nutritionforlife #personaltraining by @strykerstronger

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a year ago

Take the quiz and swipe to the end for the answers!

Note: these snacks are exactly that- SNACKS. Not meals! Their purpose is to hold you over until your next MEAL.

Explanation of answers:

1. Pre-workout snack: Think simple carbs, easily digestible foods, and electrolytes/fluids. Carbs are fuel! Too much protein before a workout can cause GI distress- it takes your body longer to digest protein versus a simple carbohydrate. We want energy NOW for your workout.
2. Post-workout snack: Protein is now more appropriate, but don’t forget the carbohydrates! They make for a great pairing. Depending on the intensity of your workout, your snack should have a carb:protein ratio of 3:1 or 4:1. Ex: the yogurt parfait with berries and granola and cheese stick have a perfect ratio of 3g of carbs for every 1 g of protein.
3. Mid-day snack: pair a carbohydrate with a healthy fat source OR a protein source. This makes for the ultimate blood sugar stabilizing snack. The pretzels and grapes would leave you hungry shortly after eating them (all carb and no fat/protein)! Great pre-workout snack though.

Remember: timing of protein and the amount of protein consumed is important! Save this post as a reference. Everyone’s daily protein needs are totally different. Plan out your day accordingly. Tip: don’t save all your protein needs until before bed and consume crazy amounts, spread it out throughout the day! The main sources should be coming from your meals, not snacks! Specific questions? DM us or comment!

#fuelyourbody #carbs #measurablegoals #protein #goals #proteinneeds #balance #customworkouts #onlinecoaching #onlinecoach #StrykerStrong #fuelyourworkouts #fuelyourpickleball #pickleballnutrition #pickleballnutritioncoach by @strykerstronger

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a year ago

Said what I said 😅🫶🏻

And please, just please…continue to eat fruit. No, I’m not worried about the sugar in your watermelon this summer!
However, I do understand and empathize with people that are confused and don’t know where to turn to for nutrition education. Let me help you! ❤️

#rd #dietitian #wellness #balance #health #registereddietitian

RD • dietitian • propaganda • trends • wellness • nutrition taken in Cincinnati by @strykerstronger

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a year ago

This liquid is not to be feared! Mix it in and don't pour it out! 💪🏋️‍♀️
SWIPE to learn why!

#rd #strykerstronger #balance #dietitian #nutrition #nutritioneducation #leucine #musclegrowthtips by @strykerstronger

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a year ago

Ellen here! A question I get asked often is..."which rice is healthier for you?"

Swiper for the answer! Spoiler: it might surprise you. They are different nutritionally speaking, but this does not mean that both can't fit into a well balanced diet.

Questions?

#rd #balance #strykerstronger #dietitian #brownrice #whiterice #askadietitian #rice #nutrition #balance #nutritioneducation by @strykerstronger

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a year ago

Share with someone that needs to hear it!

Now, I am not promoting that you should drink regular Gatorade all day long through a straw. But, if you are exercising for >60 minutes frequently and are sweating profusely, drink a regular Gatorade.

You're body will love the intra-workout quick carb source + you will optimize your electrolyte absorption. You can think of the sugar as a key that is helping your cells to absorb the electrolytes.

#strykerstronger #electrolytes #sugar #balance #glucose #gatorade #propel #rd #dietitian by @strykerstronger

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a year ago

Probably not the answer you’re expecting:

As an RD, I review people’s diets (what they typically eat and when) all day long.

Something I see on most people’s forms….no food from 12:30pm-6pm ‼️Most people eat lunch and then get busy working, drive home or workout, then cook dinner and proceed to eat ravenously at 6pm or later. I get it!!

That’s a huge gap of time with no food. Eating a small protein and fiber rich snack ~3pm will help stabilize your blood sugar AND help to prevent overeating later in the day!
Ex: apple + cheese stick, yogurt and berries, beef stick and banana

You know when you snack on dinner while making it?? This might help prevent that from happening too!!

Lastly, this will probably then help you stay in an appropriate calorie range for the day too. Can you tell I’m a fan of the 3pm snack?? 😌

#rd #dietitian #wellness #health #balance #registereddietitian #3pmsnack #snack #bloodsugarbalance #bloodsugarmanagement taken in Cincinnati by @strykerstronger

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2 years ago

5 WAYS TO IMPROVE YOUR RELATIONSHIP WITH FOOD

Note- these have NOTHING to do with calories or eliminating food groups. Our relationship with food directly impacts what we eat, when we eat, how much we eat, and how we feel about ourselves. Needless to say, it matters.

Take time to think about these 5 principles. Consider journaling your answers to help you reflect! Think about which principle to work on first. I am personally trying to "listen" better. Working through lunch often leads to distracted eating and I struggle to eat enough. By 2:30pm, I can be ravenous due to not eating enough at lunch.

#nutrition #dietitian #rd #personaltrainer #foodscience #strykerstrong #research #balance #health #wellness #relationshipwithfood

Source: Kronberg, Sondra. The Comprehensive Learning/Teaching Handout Manual for Eating Disorders © 2001 Sondra Kronberg, MS, RD, CEDRD-S. Wellness Programs Publishing, 3rd Edition, 2016. 516-513-1284 by @strykerstronger

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2 years ago