Nutrition coach

Stephany Osorto, RD, LD

Hi there. My name is Stephany Osorto, Registered Dietitian. I’m from Tegucigalpa, Honduras (right in the middle of Central America), but I call Texas my home. I moved to Texas in August of 2011 with low self-esteem and was roughly 30 pounds overweight. Although I had declared nutrition/dietetics as my career choice, I knew nothing about it. I did what most people probably do to lose weight; I asked Google. I typed, “how do I lose weight?” into the search engine and clicked on the first result. The website I went to indicated to eat a 1200 calorie/day, low fat diet. I did exactly that. Guess what? It worked. At 5’9’” my weight dropped to 145 pounds.I thought I looked great. However, my body was telling me otherwise. My hair was falling out and became extremely thin. My skin was pale. I had no energy to hang out with my friends. Oh and the worse part: anytime I ate junk food I would binge, become bloated, and have horrible gastrointestinal distress. It was a vicious cycle of losing weight in five days and gaining it back the next two days, all while feeling emotionally and physically miserable.

Once I left home for college at Stephen F. Austin State University, I simply left my dieting patterns and ate what was served on campus in the cafeteria everyday. Through drinking four days out of the week and mindless eating, I was up to 180 pounds by my sophomore year. It wasn’t until I found CrossFit in 2014 that I had a healthy relationship with food. Why? I focused on fueling my body versus having a shredded six-pack. Since then, my education in nutrition has allowed me to learn about the gut microbiome, medical nutrition therapy, and utilizing food as medicine. Although I chose nutrition as my degree for selfish reasons, it led me to my purpose in life: to help people find their nutrition prescription through functional nutrition.

Justin introduced himself to me with the same vision and purpose, which is why I have decided to join Justin Murphy Nutrition and help expand the impact he has already started. You shouldn’t have to fit our style of nutrition coaching. Instead, we will mold our coaching into what best fits your individual needs and lifestyle. Let’s get started!

Specialties

  • Sports Nutrition
  • Medical Nutrition Therapy
  • Diabetes Management
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣
⁣
“Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣
⁣
Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable.  It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣
⁣
1.) Be Prepared. ⁣
⁣
I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣
⁣
Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣ ⁣ “Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣ ⁣ Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable. It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣ ⁣ 1.) Be Prepared. ⁣ ⁣ I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣ ⁣ Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣
⁣
Comment below 👇⁣
⁣
As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣
⁣
The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣
⁣
Caffeine:⁣
Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣
⁣
Alcohol:⁣
Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣
⁣
Exercise:⁣
Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣
⁣
Dinner:⁣
Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣

Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣ ⁣ Comment below 👇⁣ ⁣ As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣ ⁣ The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣ ⁣ Caffeine:⁣ Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣ ⁣ Alcohol:⁣ Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣ ⁣ Exercise:⁣ Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣ ⁣ Dinner:⁣ Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣ Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣
⁣
“Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣
⁣
Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable.  It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣
⁣
1.) Be Prepared. ⁣
⁣
I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣
⁣
Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣ ⁣ “Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣ ⁣ Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable. It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣ ⁣ 1.) Be Prepared. ⁣ ⁣ I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣ ⁣ Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣
⁣
Comment below 👇⁣
⁣
As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣
⁣
The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣
⁣
Caffeine:⁣
Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣
⁣
Alcohol:⁣
Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣
⁣
Exercise:⁣
Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣
⁣
Dinner:⁣
Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣

Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣ ⁣ Comment below 👇⁣ ⁣ As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣ ⁣ The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣ ⁣ Caffeine:⁣ Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣ ⁣ Alcohol:⁣ Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣ ⁣ Exercise:⁣ Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣ ⁣ Dinner:⁣ Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣ Head over to www.iCoachNutrition.com to continue reading...