Monthly Archives: October 2012

30 10, 2012

Holiday Eating Tips to Avoid Overeating

October 30th, 2012|Nutrition|Comments Off on Holiday Eating Tips to Avoid Overeating

The holiday season is most often associated with sitting and eating large amounts of food especially for our big holiday gatherings. This can sometimes add unnecessary stress if you are trying to stay healthy. The goal around the holidays is not to deprive yourself but to enjoy it without overindulging.

Here are some ideas to keep in mind during the holidays to avoid overeating:

  1. Eat breakfast! If you’re up early to either cook the meal for the day or just because that’s your usual time to wake up, eat something small and satisfying to carry you until the big meal!
  2. Eat a snack. Eating throughout the day keeps your metabolism working so having a snack with a protein and carbohydrate source can be very helpful to avoid hunger pains. Ex: cheese and crackers
  3. Eat a small lunch. If you aren’t eating that big meal until dinner time then make sure to have a small lunch around 3-4 hours before the big meal, you don’t want to be starving going into dinner because you will be more likely to overeat.
  4. Take a walk after lunch. Get moving so your food can better digest as well as getting some activity in for the day.
  5. Have one plate not multiple. Enjoy a little bit of everything on the table, but in small portions. Try to limit it to only one plate with a little bit of everything and take your time to enjoy the food.
  6. Drink lots of water throughout the day. This will help keep you hydrated if you are consuming alcoholic drinks as well as curb your appetite a bit so you aren’t grazing on snacks throughout the day before the big dinner.
  7. Take another walk after you eat dinner to let your food digest better.
  8. Have small portions of dessert. Don’t deprive yourself of dessert, but be aware of portion sizing! Also, wait a couple hours before eating dessert to give your turkey dinnertime to digest.


One of my family traditions every year is to try and gather as many relatives together to create a fun flag football game! If flag football isn’t your cup of tea, think of another sport that your family enjoys such as soccer and play at a local open field with a park for the kids that are too small to play so they can stay busy also! This is a great way to get everyone active as well as avoid having too many people in the kitchen when making that large meal!

30 10, 2012

TRX Golf Performance Clinic

October 30th, 2012|Uncategorized|6 Comments

The 6 week clinic runs from November 7th through December 12th. The group will meet once a week on Wednesdays from 11:30-12:15 in the Group Fitness Studio. Greg Barker, TPI Certified Golf Fitness Professional, will incorporate TRX Suspension, foam rollers and other functional training tools to improve core stability, balance and motor learning.

View our golf specific videos here…NutriFormance TPI

6 Week Clinic* = $119+tax

Please contact Greg Barker at to sign up. Space is limited.

*Missed sessions will be forfeited. No make ups.

30 10, 2012

Take Our Pilates Challenge

October 30th, 2012|Events, Group Fitness, Pilates, Uncategorized|Comments Off on Take Our Pilates Challenge

In 10 sessions you will feel a difference, in 20 you will see the difference, and in 30 you will have a whole new body. – Joseph Pilates

Take our Pilates challenge and earn FREE Pilates lessons in our fully equipped studio!

The challenge: Take 8 Mat Pilates classes during the month of November to see and feel the benefits of the Pilates Method. In addition to increased balance and flexibility, a stronger core,  and better postural alignment, we will reward you with FREE Pilates training in our fully equipped studio!

Sign up: Please contact us if you would like to participate. Then be sure to check in at the front desk when you attend class so that we can track your attendance.


The following classes are part of the challenge…

  • Monday 10:30am Mat Pilates with Emily
  • Tuesday 8:30am Mat Pilates with Emily
  • Thursday 8:30am Mat Pilates with Eli
  • Thursday 5:30pm Pilates for Athletes with Emily
  • Sunday 8:30am Mat Pilates with Maria


16 10, 2012


October 16th, 2012|Nutrition|6 Comments

“I Feel Fat.”

…But fat is not a feeling…you’re feeling imperfect, feeling out of control, feeling inadequate. You don’t have to like feeling this way, but you can handle it. Don’t hesitate to get additional outside help if you feel you need it. You are worth it! Every time you think about your weight, food, dieting, exercise, negative body image, size or weighing


If I’m not happy now, then how is changing my body, dieting, losing weight, etc going to make me happy.  Find the value in you.  Not in the number on the scale!

Continue to promote a positive self image within yourself and avoid negative talk about yourself.  Enjoy being healthy as a whole person.

9 10, 2012

Positive Message

October 9th, 2012|Nutrition|Comments Off on Positive Message

We are exposed to approximately 5,000 advertising messages per day and the average person receives most of their health related information from the media and women’s health magazines.  (NEDA) Unfortunately, there is more inaccurate information available than accurate.

If everyone around you is speaking about how dissatisfied they are with themselves or their body and then you read your magazine that tells you how to lose 10 pounds in 1 month.  It is an easy jump for us to start to believe we need to change our bodies.

Instead try accepting and celebrating yourself!  Be confident in your body and respect it Remember what your body allows you to accomplish everyday.

When deciding to lead an active and healthy lifestyle, please be sure to consult a physician, registered dietitian and certified personal trainer with a degree in exercise physiology, kinesiology, athletic training or physical therapy.  This will lead you down the road to overall health and wellness versus the latest diet craze for a “quick fix”.

The quick fix often results in restriction and deprivation.  Even though the scale changes, you often result in unfavorable losses in muscle mass versus fat and slow down your metabolism.

Stay tuned for Fat Talk Free Week tips next week the 15-19th!

3 10, 2012

Fat Talk Free Week at NF

October 3rd, 2012|Events|Comments Off on Fat Talk Free Week at NF

 Fat Talk Free Week at NutriFormance!
Dates: October 15 – 19
Fat Talk Free Week is a five day effort to increase public knowledge of the dangers of fat talk and the effect it has on people’s self esteem and confidence.
Fat talk describes all statements made in everyday conversations that emphasize the thin ideal and add to people’s dissatisfaction with their body.
·       “I’m so fat”
·       “I need to lose at least 5 pounds”
·       “That person is too fat to be wearing that”
·       A statement that still emphasizes the need to be thin can sound positive.
An example is “You look great! Did you lose weight?”
Check out the NutriFormance board for daily tips and challenges on how to be positive about yourself and others to help eliminate fat talk!
2 10, 2012

Prenatal Massage

October 2nd, 2012|Massage|Comments Off on Prenatal Massage

NutriFormance offers Prenatal Massage.

Nurturing from the outside allows for nurturing within.

Ease common pregnancy complaints with massage by:

  • addressing swelling
  • easing neck and back pain
  • decreasing emotional and physical stress
  • improving circulation

Schedule with Jaclyn or Sue.  Gift certificates are available.

2 10, 2012

Emily's Granola

October 2nd, 2012|Recipe|Comments Off on Emily's Granola


1/4c canola oil                                                                                                                                         1c walnuts (or flax seeds 1.5c if allergic to nuts)                                                                             2c oats                                                                                                                                                     2c pumpkin  seeds                                                                                                                                                        2c sunflower seeds                                                                                                                                                         1T cinnamon                                                                                                                                            1t allspice                                                                                                                                                1T nutmeg                                                                                                                                                 1t sea salt (optional)                                                                                                                           1/3c maple syrup                                                                                                                                   3c raisins (or another dried fruit of your preference)


Preheat oven to 300 degrees. Spray baking sheets (2-3).

Mix in large bowl nuts, seeds, and oats with canola oil. Spread evenly on baking sheets.  Roast for 20 minutes or until dry.  Careful not to burn.

Mix dried seed, nut and oat mixture into maple syrup.  In separate bowl, mix spices.  Back in large bowl, toss seeds in spices and mix.  Return mixture to the baking sheets. Roast for 15 minutes.  Careful not to burn.

Cool for 30 minutes and add raisins.

Enjoy by itself or mix on yogurt or as a great snack or part of a breakfast with milk.

2 10, 2012

Jamie's Crockpot Chicken 4 Ways

October 2nd, 2012|Recipe|Comments Off on Jamie's Crockpot Chicken 4 Ways


  • 4-6 boneless, skinless chicken breasts
  • 2, 16 oz. jars of salsa one regular and one verde
  • add your favorite taco seasoning or create your own from cumin, cayenne, paprika and cilantro


  • Put Chicken breasts in crockpot and pour salsa over the top.  Cook on low for 8 hours or on high for 4-6 hours or until chicken can be pulled apart with fork.
  • Uses for chicken
    • Tacos
    • Quesadillas
    • Chicken taco salad
    • Chicken and cheese roll-ups

*Can also add black beans and corn to chicken after cooked.

2 10, 2012

Jamie's Salmon Recipe

October 2nd, 2012|Recipe|Comments Off on Jamie's Salmon Recipe

Salmon Baked in a Foil Parcel with Green Beans and Pesto


3 cups fresh green beans
1 lemon
2 (6 oz) wild salmon fillets, skin on
2 Tbsp pesto (I used homemade, but prepared is fine, too!)
2 tsp olive oil
sea salt and freshly ground black pepper, to taste


Preheat your oven to 400. Rinse and trim beans. Halve both of the lemons.

Pull out a sheet of aluminum foil, about a yard long, and fold it in half to give two layers. Put a handful of green beans in the middle of the foil. Lay a salmon fillet, skin side down, across the beans and spoon over pesto. Drizzle each filet with 1 tsp olive oil. Squeeze over juice from one of the lemons, and season with salt and pepper. Pull the aluminum foil edges together and scrunch them up to seal the parcel. Repeat these steps to make the second parcel. Place both foil parcels on a sheet pan.

Put the baking sheet into your oven and cook for 15-17 minutes. Remove the pan from the oven and let it stand for a minute before carefully unwrapping it. Either serve the parcels on plates as they are or carefully unwrap them before serving. Yield: 2 servings.

Nutrition Information (per serving): 431 calories; 24 g. fat; 108 mg. cholesterol; 410 mg. sodium; 8.5 g. carbohydrate; 4 g. fiber; 38.5 g. protein

2 10, 2012

Emily's Healthy Twist on Beanie Weenies

October 2nd, 2012|Recipe|Comments Off on Emily's Healthy Twist on Beanie Weenies


6 boneless, skinless chicken breasts
Rub for chicken Brown sugar, cayenne pepper, garlic powder and season salt.
1 can organic baked beans (no salt added or rinsed)
1 can kidney beans (no salt added or rinsed)
1 can garbanzo beans (no salt added or rinsed)
12 oz of your favorite BBQ sauce
2T yellow mustard or spicy mustard
1 medium red onion chopped
3 cloves of garlic chopped


Crock Pot set on low for 8-10 hours or on high 4-6 hours
Combine beans, onions, garlic, BBQ sauce, mustard together.
Rub Chicken with brown sugar, cayenne pepper, garlic powder and season salt.

1 serving (1 cup beans and 3oz chicken breast)
Nutrition Information per Serving

Calories: 371
Fat: 3g
Carb: 52g
Protein: 33g
Fiber: 15g

2 10, 2012

Emily's Meatloaf

October 2nd, 2012|Recipe|Comments Off on Emily's Meatloaf

1 pound ground turkey breast
1 pound 96% lean ground beef
4 medium eggs
1 package frozen spinach
1 package onion soup mix
1 medium onion diced
2 cloves of garlic chopped
1 shallot chopped
1/2c ketchup
1c oats
1/4c seasoned Italian bread crumbs
1/2c provolone cheese (shredded)
1T Worcestershire sauce

Ketchup to spread across top.

Combine all ingredients together. Bake in 9×13” ungreased glass pan. Form the meat into a ring around the perimeter and leave the center open. When formed, spread ketchup across top of meat loaf. Bake at 350 for 45-50 minutes.

2 10, 2012

No BODY is perfect!

October 2nd, 2012|Nutrition|Comments Off on No BODY is perfect!

The theme for the month of October is Positive Body Image. It has unfortunately become a cultural norm to be unhappy with your body. Over 90% of women and 75% of men want to change something about their bodies. (National Eating Disorder Awareness and Prevention). It is not normal to be this unhappy with yourself.

I have a challenge for everyone to accept themselves and be positive and respect all that your body can do for you!

This week, I challenge you to not measure your self or your self-esteem by the scale. Instead make a list of 5 qualities you like about yourself!

Besides when you step on the scale, it only tells you total weight at that time. The scale does not tell you what is bone, blood, muscle, fat and most of all fluid (water weight).

Fluid shifts are the easiest and fastest changing level that can move the number on the scale. You can gain fluid in a matter of hours but you cannot gain fat or muscle (or lose it) that quickly. Remember the times you have movie theater popcorn or a salty Chinese or Mexican food dinner and “feel bloated”. Your body is retaining fluid you did NOT gain fat or muscle or anyother body tissue.

Did you know that muscle does not weigh more than fat. One pound of muscle weighs the same as 1 pound of fat. One pound.

The difference is in the tissue densities. Muscle is like a brick, compact and takes up a smaller amount of space. Whereas fat is less dense and is like cotton balls. It takes more cotton balls to make a pound then it does a brick.

Now make that list of 5 qualities you like about yourself and recite them anytime you feel negative towards yourself.