Monthly Archives: November 2013

29 11, 2013

Quinoa Stuffing

November 29th, 2013|Recipe|Comments Off on Quinoa Stuffing

Why is everyone talking about quinoa these days? It is a whole grain that is loaded with protein, iron and riboflavin but it is also one of the few grains that is gluten free. By using quinoa instead of bread in your holiday stuffing, you can reduce the calories while boosting nutrients!



3/4 cup uncooked quinoa

2 1/2 cups water

1 tablespoon olive oil

3/4 cup chopped onion

1 cup sliced mushrooms

1 cup chopped apple (including peel)

1/4 cup dried cranberries

2 cups diced celery

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon poultry seasoning

1/2 cup reduced sodium chicken broth



Cook quinoa according to directions on box.

Heat olive oil over medium heat in a skillet. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add seasonings. Continue to stir and cook until fragrant (about 10 min.)

Combine the quinoa, the fruit/vegetable mixture and chicken broth in a large bowl. Use to stuff turkey. Or bake in a dish coated with nonstick spray. Cover and keep warm in oven until serving.

Serves 12


Nutritional Info:

Serving size: Approximately 1/2 cup

Calories                                78                   Sodium                                 136 mg

Total fat                                2 g                  Total carbohydrate          13 g

Saturated fat                      2 g                  Protein                                 2g

29 11, 2013

Kale Chips

November 29th, 2013|Recipe|1 Comment

Kale is a wintry green leafy vegetable; it is one of the best sources of Vitamin K available and is also packed with iron. Baking it into chips creates an easy appetizer for guests to grab a handful of while socializing during a holiday party! Remember that the kale will darken to a purple-brown color when baked.


Preheat oven to about 375 degrees. Use about 1 salad spinner’s worth of kale (which is about one stuffed grocery store veggie bag). Tear the leaves off the thick stems into bite size pieces. Spread out on cookie sheets.  Drizzle with about 2 tsp. of olive oil. Use a brush to coat the leaves or use an olive oil mister.  Add a sprinkle of kosher salt.

In addition to a little salt, sprinkle with your choice of additional seasonings like Parmesan, Asiago, garlic powder to satisfy those savory cravings or some cayenne pepper for a kick!

Bake for about 15 minutes, until edges are brown and kale is crispy when moved in pan.


Nutritional Info:

Calories                     15                    Sodium                      14 mg

Total Fat                   4 g                   Potassium                 0 mg

Saturated                  3 g                   Total Carbs               3 g

Polyunsaturated     0 g                   Dietary Fiber           1 g

Monounsaturated  0 g                   Sugars                        0 g

Trans                         0 g                   Protein                      1 g

Cholesterol               0 mg               Vitamin C                  67%

Calcium                     5%                  Vitamin A                  103%

Iron                            3%

22 11, 2013

Pear/Apple Crumble

November 22nd, 2013|Recipe|Comments Off on Pear/Apple Crumble

There is absolutely nothing wrong with having sweets or desserts every once in a while. Look for desserts that are sweetened with more natural sugars coming from things like fruit, coconut, or honey. These things are sweet but not overly sweet and by choosing these types of desserts more often you will crave less of the desserts packed with processed sugars. Try this Apple and Pear Crisp this fall for a festive treat.

Easy-Peasy Baked Apples Recipe by Meaghan Mikulas

Makes 4 servings These baked apples require no crust and only a few ingredients. The apple peel stays on, making it even easier (and more nutritious!). It can be done in a flash and is great warm or at room temperature. It’s even better when served with vanilla ice cream.


• 2 granny smith apples, cored and sliced

• 2 honey crisp apples, cored and sliced

• ½ tablespoon ground cinnamon

• ¼ cup brown sugar

• 2 tablespoons butter, melted

• ¼ cup dried cranberries or raisins

Instructions 1. Begin by preheating the oven to 350 degrees F. 2. Core each apple and slice it into about 8 wedges. 3. In a deep pie dish add sliced apples, cinnamon, sugar and melted butter. 4. Using hands, toss all ingredients until well incorporated. 5. Place in the middle oven rack for about 30 minutes. The apples should be soft when taken out of the oven. 6. Add dried cranberries, stir and serve! OR Cinnamon Apple, Pear, and Almond Crumble


Cinnamon Apple, Pear, and Almond Crumble

Prep Time: 40 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 25 minutes

Yield: 8 Servings

Serving Size: 1 Serving


·         1 cup oats

·         3/4 cup + 1 tbs whole wheat pastry flour

·         1/2 cup raw turbinado sugar

·         1/4 tsp salt

·         3/4 cup raw almonds, chopped small

·         2 tsp ceylon cinnamon

·         6tbs cold butter

·         1/2 cup unsweetened apple sauce

·         3 large pears-peeled, cored, thinly sliced

·         3 large apples-peeled, cored, thinly sliced

·         2tbs fresh lemon juice


1.      Preheat oven to 375°. Coat an 8-by-11-inch baking dish with oil.

2.      In a medium bowl, mix: oats, 3/4 cup whole wheat pastry flour, sugar, salt, chopped almonds, 1tsp ceylon cinnamon. Cut in butter and incorporate with hands until crumbly. Mix in apple sauce.

3.      Place peeled, cored, and thinly sliced apples and pears into a large bowl. With hands, gently mix in lemon juice, 1tbs whole wheat pastry flour, and 1 tsp ceylon cinnamon.

4.      Pour fruit mixture evenly into prepared baking dish. Sprinkle the oat mixture on top. Bake for 35 minutes. Cover with tinfoil, and bake for an additional 10 minutes until fruit is tender and topping is golden.


If you choose to use a different type of cinnamon, use slightly less than 2tsps. Ceylon cinnamon is a very mild cinnamon.

I used 3 large pears and 6 small apples. Adjust the amount of fruit to your liking.



18 11, 2013

Simple is Sustainable

November 18th, 2013|Nutrition|Comments Off on Simple is Sustainable

“Simple is Sustainable” A great quote from another dietitian Bob Seebahor.

Simple is Sustainable is a great way to approach nutrition and specifically the holiday season.  This is not the time of year to add more stress to your life.  Focusing on a few healthy behaviors versus a diet is always a more attainable approach but definitely during this time of year.

Learning how to eat not what to eat will help you much more in the long run! Some simple steps can be taken.  I challenge you through the holiday season to practice mindful eating.

  • Plan what you are going to eat later. The purpose of traditional meals is to have a similar menu every year so you know what is coming!
    • Make a list of things you REALLY want to eat
    • Pick one or two “tastes” of indulgent foods like a half piece of pumpkin pie or one spoonful of mac and cheese instead of a heaping pile
    • Write it all down! You hold yourself more accountable to short term goals when you write them down.
  • Take half of what you really want to take. Our eyes are almost always bigger than our stomachs especially around the holidays when everything has been cooked with love! You can always go back for more. Plus the less you consume the more leftovers = cooking less the next couple days.
  • Don’t eat just because everyone else is. Holidays revolve around food, which makes it very easy for us to ignore our cues of being “full” so try occupying yourself to keep from snacking.
    • Carry around your water to keep your hands out of mixed nuts and candy dishes. (dehydration can also falsely misconstrue hunger)
    • Eat slowly that way you are not sitting at the table with an empty plate watching everyone else finish eating; you may be tempted to get seconds when you don’t actually want more.
    • Reminder: it takes 20 minutes to register satiety.
11 11, 2013

Food Additives and Red40… eliminate or look at the bigger picture?

November 11th, 2013|Nutrition|Comments Off on Food Additives and Red40… eliminate or look at the bigger picture?

Food additives, particularly Red40, is being discussed now with its potential ties to hyperactivity in children and adolescents. Many families are trying elimination diets, where they completely eliminate foods with Red40 from their children’s diet. This can be quite challenging, as a simple Google search pulled up the following foods (and many more…)

– pre-made frostings to make the golden, vanilla color.

– Pillsbury crescent rolls, frostings, supreme cake mix, and pie crust

– candy: red, dark brown, chocolate/coffee flavored, cinnamon, Altoids Cinnamon mints, M&Ms, Skittles, pink or cinnamon flavored chewing gum

– Cereals

– Diary: yogurt and ice cream – strawberry, raspberry, cherry flavors

– Drinks: Strawberry Kiwi V8 Splash, Hi-C, Ginger Ale, Gatorade, Crystal Light mix, Kool-Aid mix, Ocean Spray Ruby Red Grapefruit Juice, Lipton Brisk Iced Tea

– Sauces: Kraft BBQ Sauce, red tomato sauces, beef-flavored seasonings

– Snacks: Doritos, Toaster Strudel, Maraschino cherries, Hershey’s Syrup, Twinkies, Nutri-Grain bars, Pop-Tarts, Jello: mix, pre-made, and sugar-free-instant cups, Quaker Chewy Granola bars and fruit & oatmeal bars

Once again, this is just a sample of the more popular foods and brands.

When looking at this list, it made me think – an elimination diet of Red40 is primarily an elimination diet of processed foods in general. Is the focus of Red40 taking away from the bigger picture – a lifestyle of more wholesome, natural foods for your children and family?

If a child or anyone in your family suffers from ADHD or other forms of hyperactivity, an elimination diet of Red40 and food additives may be worth a shot. BUT, it may be time that we look at the bigger picture: teaching children about healthy, wholesome foods, why we eat them, what they do, and why they are important both for now and their health in the future. This could be a vital turning point where return to the theory that food is fuel, not a reward, and not a way to just “give the kids what they want” – which is exactly what the major brand’s marketing team wants.

This is by no means an easy process and is definitely easier said than done. Meeting with a Registered Dietitian can help give you meal, snack, and meal planning ideas for you and your family. Involving the whole family is also very important so that everyone is being supportive of the process and no one is being “singled out” or feeling like they have to eat “special foods.”

Lastly – decreasing processed foods and trying to incorporate a more wholesome diet and lifestyle does NOT happen overnight… or in a week… or in a month. You must allow yourself time to see what works for you and your family, what routines you can develop, what recipes work, etc. Having support from your family and the counseling of a Registered Dietitian can make this process successful!

6 11, 2013

Give and You Shall Receive!

November 6th, 2013|Events|Comments Off on Give and You Shall Receive!

You’ve seen the gift boxes and thank you notes around the gym…Say thanks to someone special!

We all at some point in our lives have become “wrapped up” in our daily living activities that we forget about those people around us that make those daily activities easier to do. So take a moment to give thanks and everybody wins.

Fill out a thank you card (we have them for you), And place it in one of the wrapped gift boxes. Each week, we will be doing multiple drawings and giving away a lot of free goodies. If your note is drawn, not only will your recipient win, but you will too!

The drawings will continue through Black Friday. If your thank you was not drawn for a prize, the person you want to acknowledge will still win a small gift. We will even send the thank you card to the person of your choice for you.

General rules:
• One entry per person per week.
• You DO NOT need to be a member to enter into the drawing.
• You are NOT limited to who you can say thank you to
• What you write will NOT be shared with members and staff unless you request it to be
• The thank you card must be filled out in full in order to be eligible
• You do not need to be present to win
• Winners will be in the next upcoming newsletter as well as posted on facebook, twitter, and in NutriFormance
• Anyone can offer to add to our list of prizes. If you own a business or know someone that does, feel free to drop off anything you would like entered in the drawing

5 11, 2013

November Spinning Threshold Test Classes – Personalize Your PowerCycle

November 5th, 2013|Events, Group Fitness|Comments Off on November Spinning Threshold Test Classes – Personalize Your PowerCycle

Have you found your PST yet? Learn how to get your own personalized power ride every time. Read about it HERE…

power meterNovember Threshold classes:

  • Wed 11/6 6am with Phil
  • Mon 11/11 6pm with Moira
  • Wed 11/13 8:30am with Matt
  • Mon 11/18 9:30am with Kim
  • Thurs 11/21 8:30am with Moira
  • Mon 11/25 Noon with Libby
  • Wed 11/27 9:30am with Amy

Private threshold testing is available by appointment with any of our instructors.

4 11, 2013

Don't Judge a Food by its Sugar

November 4th, 2013|Nutrition|Comments Off on Don't Judge a Food by its Sugar

At least not by sugar alone! If you are trying to cut sugar from your intake be sure to consider the difference of added sugar versus natural sugar.  Read your ingredients do not just read the grams of sugar.

Yes fruit contains sugar but many other nutrients as well.  Take a pomegranate (currently in season) for example, it has 12g of sugar.  This might lead you to dismiss it. Don’t.  It is also a good source of fiber (3.5g) and contains antioxidants, vitamin C, K, B6 and high in antioxidants.

Compare the pomegranate to another snack such as a pumpkin muffin (a favorite seasonal item) contains 53g of sugar from local bakeries (less if homemade).  This sugar is added.  While pumpkin by itself has 3.2g of sugar it does also contain a lot of beneficial nutrients such as vitamin A, C, B6, potassium, iron, calcium and magnesium.  The rest of the sugar in the muffin is added.

When making decisions about your nutrition intake do not exclude foods based on one nutrient.  Carbohydrate, protein and fat are all needed for our bodies to function at their best. Test your Sugar knowledge:

  1. Which food has more sugar?
    1. Stuffing (1 cup) vs.      Whole Wheat Dinner Roll
    2. Tomato Juice (1 cup) vs.      Clementine
    3. Butternut Squash (1 cup)      vs. Green Bean Casserole (1 cup)

Answers: 1. whole wheat dinner roll 2. tomato juice 3. green bean casserole

All foods fit!


1 11, 2013

Smashed Cauliflower

November 1st, 2013|Recipe|Comments Off on Smashed Cauliflower

Introduce your friends and family to a healthy alternative to the traditional Thanksgiving side dishes! Cauliflower is a cruciferous vegetable, which means it is associated with cancer prevention and delivers a high dose of vitamin C for fighting those wintery colds. However, don’t completely eliminate potatoes! Potatoes are packed with potassium and fiber; roast them in the oven with other vegetables instead of the typical mashed style that requires loads of butter and salt.

Makes 2 cups per recipe


  • 1 head cauliflower
  • 2 Tablespoons butter or substitute
  • 1/4 cup milk
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon garlic powder
  • 1/4 cup Parmesan cheese
  • 1/2 teaspoon minced garlic
  • 1 Tablespoon dried parsley


  1. Wash and cut the cauliflower.
  2. Steam it until all parts are tender. Drain.
  3. Add milk, butter, salt, and garlic and mash with an electric hand mixer, or for a very smooth consistency use a hand blender.
  4. Mix in Parmesan cheese and garlic.
  5. Sprinkle with parsley and serve.


Nutritional Info:

Serving size: About 1/2 cup

Calories: 149                         Sodium: 170mg

Total fat: 5g                            Total carbohydrate: 8g

Saturated fat: 3g                   Dietary fiber: 4g

Trans fat: 0g                          Sugars: 4g

Monounsaturated fat: 1.9g   Protein: 5g

Cholesterol         : 31mg

1 11, 2013

Apple Salad with Figs and Almonds

November 1st, 2013|Recipe|Comments Off on Apple Salad with Figs and Almonds

Figs are in season through December and are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Apples are also in season throughout fall and early winter, which means they are at their peak sweetness and flavor. Use this recipe as a fresh appetizer or a palate cleansing side dish!

Makes 6 Servings


2 large red apples, cored and diced

6 dried figs, chopped

2 ribs of celery, diced

1/2 cup non-fat Greek yogurt

1 tablespoon lemon zest

2 tablespoons slivered almonds

2 carrots, peeled and grated


In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly. Top with almonds and grated carrots. Serve.


Nutritional Info:

Serving size: About 3/4 cup

Calories: 89                           Sodium: 38 mg

Total fat: 1 g                           Total carbohydrate: 18 g

Saturated fat: trace               Dietary fiber: 3 g

Trans fat: 0 g                         Sugars: 3 g

Monounsaturated fat: 1 g     Protein: 3 g

Cholesterol         : trace