Monthly Archives: October 2013

28 10, 2013

Halloween Candy

October 28th, 2013|Nutrition|Comments Off on Halloween Candy

First EVERYTHING IN MODERATION and ALL FOODS FIT! However, when it comes to treats there are some that may be a better choice than others.
BETTER: Starburst Original Fruit Chews

Starburst, like many ‘fat-free’ products, is loaded with sugar. But, you can enjoy a whole nine pieces for less calories and fat.

9 pieces = 150 calories; 0 fat; 22 g sugar

BETTER: Dum Dum Pops

At 59 calories per serving size, or three lollipops, the Dum Dum is a low-caloric sugary treat you can enjoy for hours.

1 serving size or 3 lollipops = 59 calories; 0 fat; 11 g sugar

BETTER: Tootsie Roll

If you don’t bite it down in the middle, the Tootsie Roll takes a long time to eat, so make it last!

6 Tootsie Rolls (40 g) = 140 calories (30 calories from fat); 3 g total fat; 19 g sugar

BETTER: Brach’s Candy Corn             

Candy corn is a sugar bomb with salt. But you can have a large handful, or 26 pieces, for 150 calories.

26 pieces = 150 calories; 0 fat; 28 g sugar

BETTER: York Snack Size Peppermint Patties

If you need it — chocolate that is — this minty chocolate treat scores better in the fat, sugar and calories category than most other chocolate bars.

1 mini patty = 50 calories; 1g fat; 9g sugar
WORSE: Reese’s Peanut Butter Cups

At 105 calories per cup, 50 of them from fat, you get to enjoy the milk chocolate with all the calories, plus calories from fat.

1 cup = 105 calories (40 calories from fat); 6.5 g total fat; 10.5 g sugar

WORSE: Mounds Snack Size

Dark chocolate and coconut — well then Mounds must be healthy! Not so fast. With the first ingredient being corn syrup and with 80 calories, half of them being from fat, even the snack size Mounds is quite the guilty pleasure.

1 bar = 80 calories (40 calories from fat); 4.5 g total fat; 7 g sugar

WORSE: Almond Joy Snack Size

Don’t be fooled by the almonds in the Almond bar. At 80 calories per snack size bar, half of them from fat, the coconut and almonds add mostly calories to your Almond Joy. Unfortunately, the almond isn’t enough to redeem this candy.

1 bar = 80 calories; 40 calories from fat (4.5 g total fat); 8 g sugar

WORSE: Kit Kat Snack Size Bars

Three pieces (42 g) of this crunchy treat will set you back 210 calories, 90 calories from fat, which makes it one of the higher caloric bars and also higher in fat.

3 pieces (42 g) = 210 calories; 90 calories from fat (11 g total fat); 21 g sugar

24 10, 2013

Prevent Holiday Weight Gain

October 24th, 2013|Nutrition|Comments Off on Prevent Holiday Weight Gain

I know you do not want to hear it but before you know it we are in the holiday season. My challenge to you is get ahead of the holiday pounds. Let’s start a healthy routine now to get a jump-start on establishing healthy habits.

Stop saving up your calories. If you have been in the habit of “saving your calories” for the meal at the party and do not eat all day. This actually causes your metabolism to slow down.

Keep portions small.  Chances are you are going to want to try a variety of dishes.  Taking a small sample of each will satisfy you’re cravings, and allow you to try new dishes.

Go easy on the pre-dinner snacking.  Choose fruits and vegetables over the cheese and crackers.  Also be conservative on the dipping sauces.

Mingle. If you socialize away from the food you may be less likely to stand in front of food and nibble.

Be realistic.  Holidays are centered around family, food, and fun!  If you happen to splurge don’t feel guilty.  One day will not make or break your nutrition and fitness routine.  Wake up and start fresh.

Offer to bring a dish.  Many ingredients can be substituted to make a healthier item for the whole family.

If you are hosting the holiday meal and want to keep your families food fare healthy…… considering swapping out a few ingredients. Eat healthy without sacrificing taste!

•Using two egg whites in place of one egg can reduce the cholesterol and produce the same tasty result.

• Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and lighten holiday fat content.

• Substitute applesauce for oil, margarine or butter in muffins and quick breads like banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.

• For dips, sauces and pie toppings, use non-fat Greek yogurt and whipped topping. (whipped toppings have less calories for the same amount)

• Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

• Choose reduced-fat cheeses for salads and casseroles.

Happy eating!

24 10, 2013

Healthy Halloween!

October 24th, 2013|Nutrition|Comments Off on Healthy Halloween!

21 10, 2013

Top 10 Reasons to Stop Dieting

October 21st, 2013|Fitness n' Fuel, Nutrition|1 Comment

10. Diets don’t work. Even if you lose weight, you will lower your metabolism and gain the weight back.  Potentially more than you lost.

9. Diets are expensive. If you didn’t buy diet products, you could save to put the money towards something that will actually make you feel good.

8. Diets are boring. People on diets talk and think about food and practically nothing else.  There’s more to life.

7. Diets don’t necessarily improve your health. Like the weight loss, health improvement is temporary.  Dieting can actually cause health problems.

6. Diets don’t make you beautiful. Very few people look like models. Glamor is a look, not a size.

5. Diets are not attractive. Take care of your body and mind.  Feeling healthy makes you look your best.

4. Diets can turn into eating disorders. The obsession to be thin can lead to anorexia, bulimia, binge eating disorder or compulsive exercise.

3. Diets can make you afraid of food. Food nourishes and comforts us, and tastes good.  Dieting can make food seem like your enemy. Do not deprive  yourself.

2. Diets can rob you of energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body’s needs.

#1 REASON Learning to love and accept yourself just as you are will give you self confidence, better health, and sense of well-being.

From the Council on Size & Weight Discrimination, Inc.

14 10, 2013

What is "Normal Eating"?

October 14th, 2013|Nutrition|Comments Off on What is "Normal Eating"?

Normal eating is being able to EAT WHEN YOU ARE HUNGRY and continue eating until you are SATISFIED.

It is being able to CHOOSE FOODS YOU LIKE and eat it and truly get enough of it – not just stop eating because you think you should.

Normal eating is being able to USE SOME MODERATE CONSTRAINT on your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods.

Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.

Normal eating is three meals a day, or it can be choosing to munch along the way.

It is leaving some cookies on the plate because you know you can have some again tomorrow or it is eating more now because they taste so wonderful when they are fresh.

Normal eating is overeating at times:  feeling stuffed and uncomfortable. It is also under-eating at times and wishing you had more.

Normal eating is TRUSTING YOUR BODY to make up for your mistakes in eating.

Normal eating takes some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is FLEXIBLE AND VARIED, in response to your emotions, your schedule, your hunger and your proximity to food.

Modified from Ellyn Satter’s “Normal Eating” Handout

8 10, 2013

Is She For Real?

October 8th, 2013|Massage|Comments Off on Is She For Real?

We all have done it. We do background checks on people we do not know, we ask people and find out reputations on great Doctors in the area, and we look up and research pricing on getting the best deal for our money. So, do you do the same when looking for a good Massage Therapist?

For years, Massage Therapists were known for providing relaxation benefits. Very few people used to be able to afford massages and there were not that many Massage Therapists to choose from. Now, you can find a massage therapist just about any time of the day, and not for an expensive rate. So, how do you know that your therapist has properly been trained?

If you have been a massage guru like my-self, you have been to many different places around the country and vacation almost always calls for at least one day of spa treatments. Did you happen to notice that depending on the state you are visiting, the massage seems so different?

Each state has a different set of guidelines as to what they require. Some states don’t require any training at all! Missouri requires 500 standard hours and the same with Illinois, but Missouri allows students right out of school to work for up to 1 full year without taking their state boards to prove they know their material well enough not to hurt others. Illinois on the other hand does not allow you to work in the Massage Therapy field at all without taking your boards.

Here are a few things you can do to protect yourself as the client. As a client, you can always request to see a copy of their Massage Therapy license which should have a picture attached to it. It is state law to have these in office. If the Massage Therapist has not taken their state boards yet, it will say “provisional” at the top. If they have taken their state boards, it will not say anything other than their name.

If you know the therapists name before the massage takes place, then you can visit you can also search for your doctor on this site too!

Therese Ippolito: NutriFormance Massage Therapy Director.


8 10, 2013

FnF Dynamic Core Workout

October 8th, 2013|Fitness n' Fuel, Pilates|1 Comment

Achieve stability, balance and flexibility with these 10 Pilates inspired, core strengthening exercises. Complete 9 reps of each exercise on an active recovery day or for a muscle activating warm up before a cardio session. Or, choose individual exercises to incorporate in your strength workout. Use these challenging moves however they best work for you to feel stronger from the inside out! And be grateful for all your body is capable of and Ditch Your Fatitude for Gratitude!

Watch the exercise demos HERE

  1. Reverse lunge matrix
  2. Dynamic plank
  3. Single leg reach
  4. wide plank knee-in
  5. Forearm plank to pike
  6. Upper back extension
  7. Side bend crunch
  8. Bridge march
  9. Roll up with heel slide
  10. Wide leg lifts


Check back to see what we have in store for November!


8 10, 2013

No Weigh!

October 8th, 2013|Nutrition|Comments Off on No Weigh!

Directly from National Eating Disorder Awareness and Prevention.

A Declaration of Independence from a Weight-Obsessed World

I, do hereby declare that from this day forward I will choose to live my life by the following tenets.  In so doing, I declare myself free and independent from the pressures and constraints of a weight-obsessed world.

  • I will accept my body in its natural shape and size.
  • I will celebrate all that my body can do for me each day.
  • I will treat my body with respect, giving it enough rest, fueling it with a variety of foods, exercising it moderately, and listening to what it needs.
  • I will defy our society’s pressures to judge myself and other people on physical characteristics like body weight, shape, or size.  I will respect people based on the qualities of their character and the impact of their accomplishments.
  • I will refuse to deny my body valuable nutrients by dieting or using weight loss products.
  • I will avoid categorizing foods as either “good” or “bad.”  I will not guilt or shame myself for eating certain foods.  Instead, I will nourish my body with a balanced variety of foods, listening and responding to what it needs.
  • I will not use food to mask my emotional needs.
  • I will not avoid participating in activities that I enjoy (e.g., swimming, dancing, enjoying a meal with friends) simply because I am self-conscious about the way my body looks.  I will recognize that I have the right to enjoy any activities regardless of my body shape or size.
  • I will base my self-esteem and identity on that which comes from within!

I couldn’t have said it better!  Take the pledge to fuel and treat your body healthy!

3 10, 2013

Taffy Apple Grapes

October 3rd, 2013|Recipe|Comments Off on Taffy Apple Grapes


Fresh Green Seedless Grapes (about 1 bag), washed and dried

White almond bark or white chocolate chips, melted

Honey roasted or regular peanuts, finely chopped


 1. Wash and dry grapes (the bigger the grapes the better).

2. Chop up the honey roasted peanuts (a food processor works great). You don’t want dust, just very small pieces. Place in a bowl.

3. Melt almond bark or white chocolate chips in the microwave. Place them in a microwave safe bowl and heat on high for about 30 seconds. Remove and stir and repeat at 15-20 second intervals until completely melted, stirring each time.

4. Lay out wax paper on a cookie sheet. Dip your grapes about half way in the bark or chocolate, then into the finely chopped peanuts. Set on wax papered tray. When all grapes are dipped put them into the refrigerator to help them set quicker. When all the grapes are set, put them onto a covered serving platter or in a Ziploc bag and store in the fridge until needed. These are fine made a day ahead, but I wouldn’t make them much earlier than that. Enjoy!

3 10, 2013

Pumpkin Granola Bars

October 3rd, 2013|Recipe|1 Comment

This is a great recipe for fall! It’s low in calories and is a great snack or addition to a meal. It’s also quick and easy to bring with you when you’re on the go!


¾ cup canned pumpkin                                                                                                                  ¼ cup egg whites
¼ cup margarine at room temperature or sub  unsweetened applesauce
¼ cup honey
2 tbsp molasses
2 cup rolled oats
½ cup sunflower seeds
½ cup chopped walnuts
2 tbsp shredded, unsweetened coconut
¼ cup wheat germ
½ tsp ground cinnamon



Blend the pumpkin, egg, butter, honey, and molasses in a mixing bowl or food processor.

Add the oats, sunflower seeds, nuts, coconut, wheat germ, and cinnamon, mix well.

Spread this mixture into a lightly greased 15 1/2-by-10 1/2-inch jelly-roll pan.

Bake in a 350*F oven for 40 minutes or until golden brown. While still warm, cut into 3-by-1 1/2-inch bars.

For very crisp bars, remove from pan to wire rack and cool completely.


Number of Servings: 30

Nutrition Information: 88 calories, 4.9g fat, 1.1g sat fat, 1.5g polyunsaturated fat, 1g monounsaturated fat, 0g cholesterol, 9.7g carbohydrates, 2.3g protein

1 10, 2013

Ditch your Fatitude for Gratitude

October 1st, 2013|Fitness n' Fuel, Nutrition|Comments Off on Ditch your Fatitude for Gratitude

Practice creating a healthy body image with these tips.

1. Discuss with a friend or significant other something you like about yourself.  Every time you doubt yourself restate what you like about yourself.

2. Write a list of all the things your body allows you to do.  Appreciate your body and yourself!

3. Avoid negative body talk from others.  When you hear someone speaking negative about themselves, say something positive about them.

4. Stop dieting.  Do not deprive your body of the nutrients and fuel that it needs.

5. The next time you receive a compliment, instead of objecting, practice saying, “Thank you.”