Monthly Archives: April 2014

30 04, 2014


April 30th, 2014|Recipe|1 Comment

Creamy probiotic-packed yogurt dip

Makes 8 servings



2 Cups low or non-fat Greek yogurt

2 large cucumbers, ends removed and sliced lengthwise. May peel if desired

2 Tbsp olive oil

½ lemon, juiced

1 Tbsp chopped fresh dill

3-4 cloves garlic, peeled and minced

Salt and pepper to taste



  1. With a spoon, scoop out the seeds of the cucumbers, leaving a half-moon shape. Slice the cucumber in ¼ inch-thick pieces


  1. Add all ingredients into a mixing bowl and mix well. Cover and refrigerate for at least 2-3 hours before serving to allow the flavors to combine. Before serving, taste for acidity and seasoning. Add additional seasonings or lemon juice if necessary.


  1. Enjoy with vegetables and pita, as a sandwich spread, or as a salad dressing!
30 04, 2014

Mediterranean Bruschetta

April 30th, 2014|Recipe|Comments Off on Mediterranean Bruschetta

Wonderful source prebiotics



1 can no salt added crushed tomatoes

1 cup artichoke hearts, drained and cut

1 cup fresh cherry tomatoes (yellow for the best flavor and color!), chopped in half

1 cup fresh mushroom, chopped

½ cup Kalamata olives, chopped

5 stalks of asparagus, chopped thin

2 Tbsp capers

3 cloves garlic, minced

1 Tbsp olive oil

½-1 tsp oregano

1 tsp thyme

2 tsp cracked black pepper

Salt to taste



In a pan, sauté the mushrooms and asparagus until partially cooked, but not mushy. Add crushed tomatoes, tomatoes, garlic, and olive oil.


Once tomatoes have cooked down, add olives, artichoke hearts, capers, and seasonings. Reduce to low heat. Allow ingredients to simmer for about 5-8 minutes. Adjust spices as desired.


Enjoy as an appetizer on toasted French bread. This bruschetta is also great as a topper for chicken, tilapia, or other types of mild fish.

21 04, 2014

Belly Boosters

April 21st, 2014|Nutrition|2 Comments

Spring is finally here and summer is right around the corner, which inevitably means lighter and fewer articles of clothing. It’s important to feel confident and excited for warmer weather, not insecure in any way! Let’s face it though; we all unfortunately get the occasional bloating and gassiness. Have no fear: NutriFormance is here with some belly-boosting tips that will blast that bloat and keep you feeling amazing.

Stay hydrated:

  • Foods that contain lots of salt, artificial sweeteners, & fiber cause you to retain water.
  • STOP this from happening by drinking plenty of fluids!
  • Tip: keep a water bottle with you at all times. Just having the water with you will remind you to drink more.

Watch what you drink:

  • Caffeine, alcohol, & products with artificial sweeteners (includes sugar-free sweets and gums) stimulate your gut, causing gassiness & even diarrhea.
  • TIP: If you choose to consume these products, drink plenty of water with them!

Fiber-rich foods:

  • Fiber moves things along in your digestive tract but be cautious! Eating too much without enough fluids can actually make your bloating worse.
  • TIP: drink lots of water with these foods:
  • Whole fruits
  • Vegetables
  • Beans
  • Whole grains (oats, brown rice, and any grain with the word “whole” in front of it.


  • These are good bacteria (“live cultures”) like the ones that live in your gut.
  • Probiotics promote good digestion & can reduce symptoms associated with irritable bowel syndrome like gassiness & bloating.
  • The GI tract also accounts for 60% of your immune health; probiotics can give you an immunity boost.
  • Foods with Probiotics: Yogurt, Kefir, sauerkraut, pickles, Miso soup, kombucha, & tempeh


  • Prebiotics are food for the probiotics. These natural non-digestible food ingredients promote the growth of good bacteria in your gut & contribute to improved digestion & overall immunity.
  • Foods with Prebiotics: Bananas, asparagus, artichokes, onions, garlic, leeks, soybeans, and whole-wheat products
21 04, 2014

The Dreaded Plateau

April 21st, 2014|Nutrition|Comments Off on The Dreaded Plateau


I recently spoke with a client who was experiencing anxiety from the most challenging part of the weight loss process: the plateau. Before the plateau you were making lots of changes with food, exercise, lifestyle, and even your attitude about life. You felt energized, successful, and almost glowing by seeing the scale drop week by week. Now you step on after a month of losing and you see it: the number is a few pounds higher than last week.


Then start all the questions, cycling thoughts, negative feelings (failure, sadness, anger, guilt, frustration, confusion, etc.). I thought I was doing so well? What did I do different from last week? Was it that extra apple I ate yesterday? Thoughts start to take over and ultimately do not become very sound anymore. You may start reaching for far-fetched reasons of why you have failed at your diet, exercise, and life in general.


But here is the thing to remember: this is a normal part of the weight loss process!! It doesn’t seem like it should be, but it is. Before you started your weight loss process, you had probably stayed at the same weight for quite some time. Then you made several significant changes, and your body responded by losing weight, or body mass. Now your body has started to catch on to what you are doing, and it is starting to create another “homeostasis” where it feels it can stay comfortable. This is the point in your weight loss where you want to look at several factors:


– is this where I want to be? If so, then I will start focus on maintaining this new weight and the fluctuations that happen around it.


– do I have the goal to safely lose more weight? Then you have to look at your exercise routine: what can be changed? Do you have the time/energy to safely make those changes?


– How is your nutrition routine going? Is there anything in that routine that can be modified without you feeling deprived, hungry, or low on energy?


Meeting with a Registered Dietitian during this “plateau” time can be extremely helpful on your path to success and overall wellness. This plateau time is a great chance to make the small, important changes that can help you meet your goal and sustain that goal for life!


8 04, 2014

Have nutrition, weight loss, or fitness goals? There's an App for that. Or is there?

April 8th, 2014|Nutrition|8 Comments

These days there’s an app for just about everything you need and nutrition is included. But how effective are nutrition apps in getting you where you want to go? Can they take the place of an individualized nutrition approach?

Energy Needs


–          track what you eat and how much you exercise

–          compare your energy balance to an amount that is budgeted for you

–          create a budgeted amount of calories for you based only on height and weight

NutriFormance RDs:

–          Test your individual needs based with Resting Metabolism, body type and composition, genetics, how active you are, and if you have any other health concerns

–          make necessary adjustments as you make progress and your needs change


Goal Setting & Nutrition Plans


–          created to fit the needs of a standard population and general nutrition guidelines

NutriFormance RDs:

–          create an individualized nutrition plan based on where you like to grocery shop and eat out.

–          set individual goals based on what you want to achieve, whether it is losing weight, improving performance or training for an event…. or can combine all three.


Timing & Nutrition Content


–          do not consider timing of eating which impacts exercise and weight loss

–          do not assist in balancing the nutrients through eat meal and snack

NutriFormance RDs:

–          plan individualized meals and snacks around exercise to optimize performance

–          help you adjust meal timing to prevent starvation mode

–          help you choose foods that are nutrient dense and will improve your overall health


Support and Advice


–           generalized tips

NutriFormance RDs:

–          target what obstacles or challenges that can get you off track and give you the tools to get back to making progress

–          guidance and expert advice on individualized nutrition concerns or questions you may have

Ultimately, apps are a useful when it comes to your nutrition goals. Unfortunately, they are just that, a tool. Just like the scale. Using it alone will not get you to all your goals.