Monthly Archives: January 2013

29 01, 2013

Prevent Sabotage

January 29th, 2013|Nutrition|Comments Off on Prevent Sabotage

We often hit road blocks when beginning a healthy eating plan.   One of them is the many situations that can sabotage us.  Don’t let them!

How to avoid sabotaging yourself when eating out:

  • Keep attention on the conversation versus the food
  • Try to plan ahead what you are going to order (go on-line to see if there is a menu available)
  • Be the first person to put in your order.  It is more tempting to change after hearing what others are ordering.
  • Order water (You will probably order another beverage but have water too.  Make sure not to order another beverage until you have had your water.)
  • Pass the bread basket.
  • Just say, “No, thank you.” Do not add an explanation. Often when you tell others you are eating healthy they may inadvertently try to sabotage you.
25 01, 2013

Know Your Fats

January 25th, 2013|Nutrition|Comments Off on Know Your Fats

Each fat has different characteristics and different effects on your health, however fat is ESSENTIAL to the structure of EVERY cell in your body!

Benefits of fat: they help protect your organs, help keep your body warm, help your body absorb some nutrients (like vitamins A, D, E, and K!) and produce important hormones too!

All fats need to be included in your diet however there are “better” fats to include to stay healthier longer and prevent diseases. The “better” fats include monounsaturated (MUFA) and polyunsaturated (PUFA) fats.

Saturated Fats

Trans Fats

Monounsaturated   Fats

Polyunsaturated   Fats

Commonly found in these foods

(Mainly from   animals) beef, lamb, pork, poultry with the skin, beef fat, lard, cream,   butter, cheese, other whole or reduced fat dairy products

Baked goods –   pastries, biscuits, muffins, cakes, pie crusts, doughnuts and cookies

Fried foods –   French fries, fried chicken, breaded chicken nuggets and breaded fish

Snack foods –   popcorn, crackers

Traditional stick   margarine and vegetable shortening

Vegetable oils –   olive, canola and peanut


Many nuts and seeds   – almonds and peanuts/peanut butter

High in omega-6   vegetable oils – soybean, corn and safflower

Many nuts and seeds   – walnuts and sunflower seeds

High in omega-3   (EPA and DHA) fatty fish – salmon, tuna, mackerel, herring and trout

Effect on heart health

Increase risk of   heart disease

Increase risk of   heart disease

May lower risk of   heart disease

May lower risk of   heart disease


Carbon atoms   saturated with hydrogen atoms


Saturated Fats


 Solid at room temperature


Created in an   industrial process by adding hydrogen to liquid vegetable oils.



Trans Fats


Solid at room   temperature

Contained in   “partially hydrogenated oils”

Have one   double-bonded (unsaturated) carbon


Monounsaturated   Fats


Liquid at room   temperature, but turn solid when chilled

More than one   double-bonded (unsaturated) carbon


Polyunsaturated   Fats

Liquid at room   temperature and when chilled

Daily Limit

Less than 7% of   total daily calories

If you eat 2,000   calories a day, less than 140 calories (15g) can be from saturated fats

Less than 1% of   total daily calories

If you eat 2,000   calories a day, less than 20 calories (2g) can be from trans fats

Total fats should   be about 25% to 35% of total daily calories

Eat foods with   monounsaturated or polyunsaturated fats instead of saturated or trans fat

Total fats should   be about 25% to 35% of total daily calories

Eat foods with   monounsaturated or polyunsaturated fats instead of saturated or trans fats.


Need help with choosing heart healthy foods when eating out???

Here’s a helpful guideline!

If you want…


Cream based soups

Broth based soups   with LOTS of vegetables

Quiche and salad

Soup and salad

Buffalo chicken   wings

Peel and eat shrimp

Bread, muffins,   croissants

Melba toast, pita   bread, whole-grain rolls

Fried chicken

Grilled chicken and   a side salad


Grilled chicken   sandwiches, sliced meat sandwiches or even a regular hamburger with lettuce,   tomato, and onion

French fries

Baked potato, brown   rice, steamed vegetables

Hot fudge sundae or   ice cream

Nonfat yogurt,   sherbet or fruit ice


23 01, 2013

Taco Soup

January 23rd, 2013|Recipe|Comments Off on Taco Soup

1 pound ground turkey or chicken breast

1 tsp canola oil

1 quart low sodium chicken broth

1 low sodium taco seasoning packet

1 can no salt added tomato sauce

1 can no salt added black beans and white kidney beans rinsed and drained

1 can chili spiced beans

1 bag frozen roasted corn

1 can diced green chilies



In stock pot, add 1tsp oil and brown meat.  Once meat is browned add taco seasoning, chicken broth, tomato sauce, beans, corn, and green chilies.  Simmer for 30 minutes.

Serve with shredded cheese and avocado.

Nutrition Calories 264, Protein 27.8, Carbohydrate 34.4, Fat 2.8

23 01, 2013

15 Minute Creamy Avocado Pasta

January 23rd, 2013|Recipe|Comments Off on 15 Minute Creamy Avocado Pasta

Heart Healthy version of Creamy Pasta


  • 1 medium avocado, pitted and peeled
  • 1/2 lemon, juiced (save some lemon zest for garnish)
  • 2-3 cloves of garlic, to taste
  • 1/2 tsp kosher salt, or to taste
  • 1/4 cup fresh basil
  • 2 Tbsp olive oil
  • 6oz your pasta preference
  • Freshly ground black pepper, to taste


1. Bring several cups of water to a boil in a medium sized pot.  Add in your pasta, reduce heat to medium and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice and olive oil into a food processor.  Process until smooth. Now add in the pitted avocado, basil, salt.  Process until smooth and creamy.

3. When pasta is done cooking, drain and rinse in strainer and place pasta into a large bowl.  Pour on sauce and toss until combined.  Garnish with lemon zest and black pepper.  Serve immediately.

Dish doesn’t reheat well due to the avocado in the sauce.

Nutrition: Calories 362, Protein 5.25 grams, Carbohydrate 24.5 grams and Fat 28.8 grams

22 01, 2013

Stick with your goals

January 22nd, 2013|Nutrition|Comments Off on Stick with your goals

Starting a exercise routing or increasing activity makes you hungrier.  However, if you time your meals correctly you can prevent this and make it easier to stick to your healthy goals. Make sure that you have your intake matched around when you have your expenditure (exercise).

If you are a morning exerciser, do not make the mistake of having nothing before your workout.  If you have a sensitive stomach then keep it to liquids (juice, sports drink, coconut water) or carbohydrates such as a piece of fruit.  Especially if you have less than 1 hour before exercise.  Then make sure to consume a snack or breakfast with protein and carbohydrate within 10-30 minutes after exercise and a meal or snack within 2 hours.  Your larger meals should be breakfast and lunch.  Match your fuel intake with your expenditure.

Lunch time workout.  Have a balanced breakfast within 1 hour of waking and take your lunch split it in two.  Have 1/2 before the workout and 1/2 immediately after then consume your morning or afternoon snack, whichever you notice your internal hunger cues are asking for.

Evening or after work workout.  Have a balanced breakfast, mid morning snack, lunch and have a snack before.  If you are 1 hour before just carbohydrate, if 2 hours before carbohydrate and protein.  If you are not able to have dinner within 10-30 minutes after have a snack with carbohydrate and protein until you can have dinner.

17 01, 2013

Team Endurance Training- Go! STL 1/2 & Eads Bridge Duathlon

January 17th, 2013|Endurance, Events|1 Comment

Go! St. Louis ½ Marathon Training Team

The goal of the Big Shark/NutriFormance Go! St. Louis training team is to prepare individuals to complete the 2013 Go! St. Louis ½ marathon on April 7th.  The program will consist of a 10 week training program with individualized training plans, weekly clinics and supported group training sessions.  Training sessions will be held in Forest Park and at the NutriFormance training facility.  This is a beginner friendly group with an ability to accommodate seasoned runners through personal coaching.

Cost: $54  RegisterIn person at NutriFormance or contact

Eads Bridge Duathlon

Wanting to give multisport a shot but don’t know where to start? Take the first steps toward your goal with the Big Shark/NutriFormance training team.

MissionThe goal of the Big Shark/NutriFormance Duathlon training team is to train individuals to complete the 2013 Eads Bridge Duathlon on April 21st.  The program will consist of a 9 week training program with individualized training plans, weekly clinics and supported group training sessions.  Many of the training sessions will be held at the NutriFormance training facility using a combination of treadmills and spinroom stationary bicycles, eliminating the need to own a bicycle to participate.  If you are new to multisport or would like guidance in supplementing your already existing training, this group is for you.

Cost: $159 (Includes Eads Bridge Duathlon Registration)

RegisterIn person at NutriFormance or by email to

For more information please contact:

Amy Strahan –  or Josh Marslof-

9 01, 2013

Check out the Article about Client Denise Pisciotta

January 9th, 2013|Media, Personal Training|1 Comment

The physical therapist mentioned is Pam Fisher and the training team that works with Denise include Cara Roesch, MEd, PT, CSCS and Matt Firth, ATC, CSCS.  We feel so lucky to have a client like Denise- she never misses a session!

9 01, 2013

Metabolism Makeover Quiz

January 9th, 2013|Nutrition|Comments Off on Metabolism Makeover Quiz

Metabolism Makeover Quiz

If you answer YES to five or more of the questions below, you are at risk of slowing down your metabolism or having a slow metabolism.

1.  I am a breakfast skipper.

2. I routinely go on and off diets only to regain the weight.

3. I eat on the run and survive on hit or miss meals.

4. Feel fatigued/have low energy preventing you from training at your best.

5. Sleep less than 6 hours per night.

6. Frequently feel thirsty.

7. Restrict my intake to lose weight (crash diet).

8. Eat little throughout the day to find myself snacking most of the afternoon/night.

9. I deprive myself of my favorite foods.

10. If I don’t have time to work out for 30 minutes I skip it all together

Contact Emily at to start your Metabolism Makeover.

8 01, 2013

Metabolism Boosting

January 8th, 2013|Nutrition|Comments Off on Metabolism Boosting

Do NOT diet! Decreasing your calories or starting a plan that is not maintainable will ultimately decrease your metabolism. Instead take on 1 of the following tips and stick with it for 2 weeks and then add 1 new small goal.

1. Eat breakfast with in 1 hour of waking

2. Don’t skip meals

3. Daily activity

4. Eat a protein at most meals and snacks to help stabilize blood sugar

5. Eat a fiber source (fruits, vegetables, beans/legumes, whole grains) at most meals and snacks to help with satiety

6. Limit alcohol intake

7. Eat whole foods

8. Choose whole grain products

9. Consume water throughout the day

10. Avoid artificial sweeteners