Monthly Archives: September 2014

25 09, 2014

Roasted Butternut Squash

2014-09-25T08:58:31+00:00 September 25th, 2014|Nutrition, Recipe|0 Comments


2 squash, peeled, seeded and cubed (Hint, some stores have butternut squash already peeled and cubed. Makes a good time saver.)

1 TBSP maple syrup

2 TBSP olive oil

3 cloves of garlic, chopped

1 TBSP of rosemary

Pepper and salt to taste.



Toss, cubed butternut squash in maple syrup, olive oil, garlic, rosemary, pepper, and salt.

Bake at 400 degrees for 25-30 minutes until softened. You will be able to pierce with a fork.

Another option other than a side dish….. If you are looking for a yummy soup, you can now add the baked squash with 1 quart of vegetable broth and 1 can of no salt added white kidney beans to a food processor.

Nutrition info: 1 cup calories 177, 7g fat, 33g carb, 5g fiber, 3g protein

25 09, 2014

Pumpkin Granola Bars

2014-09-25T08:56:17+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition, Recipe|0 Comments

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

25 09, 2014

Candy Craze

2014-09-25T08:54:14+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition|0 Comments







Snickers – fun size 




Twizzlers –

4 pieces

            Butterfinger –                                        

                   fun size

Reese’s Peanut Butter Cup – 1804.5
Milky Way – fun size773
Tootsie Roll    

                   – 1 piece

Pixy Stix – 7 straws600
York Peppermint Patty – 1



Kisses –

3 pieces

25 09, 2014

Sugar BOOs

2014-09-25T08:50:57+00:00 September 25th, 2014|Fitness n' Fuel, Nutrition|0 Comments

Prevent Blood Sugar Crashes.

1. Eat consistently

  • Consume a meal or snack every 3-4 hours
  • Decrease portions at meals to add snacks between

2 .Include a lean source of protein at each meal & snack


  • Meat
  • Poultry
  • Fish
  • Beans
  • Eggs
  • Dairy products


3. Include some fiber at each meal & snack


  • Fruit
  • Vegetables
  • Whole grains
  • Beans/legumes


4. Include a heart healthy fat at most meals and snacks

  • Seeds
  • Avocado
  • Heart healthy oils (canola/olive)
  • Nuts


5. Keep an emergency food stash for when you forgot to pack a snack.

  • Car
  • Briefcase
  • Purse
  • gym bag
  • back pack
  • office drawer

6. Avoid consuming carbohydrates alone ****exception is right before and/or during a workout****   


Healthy planning can only take us so far. If you become OVER-HUNGRY (H-angry) from low blood sugar……    The unavoidable crash!

Never fear, your NutriFormance RDs are here! It will take 15 minutes and 15 gram of carb (1 serving of grain, starch, or fruit) to recover your blood sugar crash.

1 09, 2014

Immune Boosting Nutrition & Exercise

2014-09-01T07:24:21+00:00 September 1st, 2014|Fitness n' Fuel|0 Comments

sept 2014 FnFImmune boosting nutrition and exercise! This workout consists of 4 mini circuits that progress in difficulty. These corrective moves will help teach proper muscle recruitment, efficient movement, core stability, balance and flexibility. Focus on good form and you will definitely be challenged, no rushing through this one!