Monthly Archives: January 2015

21 01, 2015

Happy Hearts – Sodium Quiz

January 21st, 2015|Nutrition|Comments Off on Happy Hearts – Sodium Quiz

  1. Does your body need sodium?                                                                                         Yes or no?
  2. Is there a direct relationship between sodium intake and blood pressure?          Yes or no?
  3. Does most of the sodium that Americans eat come from salt added at the table?Yes or no?
  4. AHA believes that most healthy Americans should eat less than 1,500 mg of sodium a day. How much sodium, on average, do you think Americans ages 2 and older are getting?                                                                                                                  (A)1500mg (B) 2300mg (C) 3500mg(D) 5000mg
  5. Which of these foods is NOT one of the top three sources of sodium in Americans’ diets?                                                                                                                                              (A)Bread&rolls (B) Pizza (C) Cured meat& cold cuts (D) Chips&pretzels
  6. Are kosher salt and sea salt lower-sodium alternatives to table salt?                     Yes or no?
  7. Do some over-the-counter and prescription medicines contain sodium?             Yes or no?
  8. My blood pressure is normal.  Do I need to watch how much sodium I eat?         Yes or no?
  9. Can taste preferences really change to favor foods with less sodium?                    Yes or no?
  10. Which of the following ingredients can you use to replace some or all of the salt when cooking?                                                                                                                     (A)Citrus juice, such as lemons and limes (B) Vinegar, such as balsamic (C) Herbs and Spices (D) All of the above

See more at:


Sodium Quiz: Answer Sheet


  1. Yes. Sodium is an essential nutrient that controls blood pressure and helps your nerves and muscles work properly. You need the right amount — but not too much — to stay healthy.
  2. Yes. Sodium helps regulate fluids and blood pressure. Too much makes your body retain water, which puts an extra burden on your heart and blood vessels. Reducing the amount of sodium in your diet can help you keep your blood pressure at a healthy level.
  3. No. About 75 percent of dietary sodium comes from processed foods. Salt added at the table makes up about 6 percent
  4. (C) More than 3,400 mg. Many foods you find at the store have a lot of sodium. Different brands of the same food often have different sodium amounts, so compare nutrition labels and choose the product with the least amount of sodium you can find in your store. Instead of seasoning your food with salt, try using citrus juices, vinegars, or herbs and spices. When eating out, check restaurant websites for nutrition information, including the sodium content of foods. You can also ask your server to help you find foods on the menu that have less sodium, or ask for your dish to be prepared without added salt.
  5. (B) Chips and pretzels. The top three sources of dietary sodium are breads and rolls, cured meats and cold cuts, and pizza. To cut down on sodium, read the labels on prepared and packaged foods. Look for words like “salt” (which is sodium chloride), “soda” and “sodium” (it might appear as an ingredient such as sodium nitrate, sodium citrate, monosodium glutamate [MSG], or sodium benzoate). Lots of foods have sodium, even those that don’t taste salty. The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product.
  6. No. Table salt, kosher salt and most sea salts contain about 40% sodium. Kosher salts and sea salts come in different textures and flavors but usually contain about the same amount of sodium by weight as table salt. Some varieties of sea salt may claim to have less sodium. You can check the Nutrition Facts label to compare how a given sea salt product compares to table salt, which has about 575 mg/sodium per ¼ teaspoon.
  7.  Yes. Some over-the-counter and prescription medications have high levels of sodium. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must appear on labels of antacids containing 5 milligrams or more per dosage unit. For prescription drugs, you may not be able to tell if it has sodium by looking at the bottle. If in doubt, ask your doctor or pharmacist if the medication is OK for you.
  8. Yes. Even for people who don’t have high blood pressure, eating less sodium can make a big difference in controlling your blood pressure as you age. About 90 percent of American adults are expected to develop high blood pressure over their lifetimes! Cutting back on your sodium now can also reduce your risk of developing other conditions, like kidney disease, associated with eating too much sodium.
  9. Yes. As you begin to cut the sodium you eat, your taste preferences can change so that you begin to prefer foods with less sodium. Foods that used to taste just right may begin to taste too salty. And, you will begin to enjoy the true flavor of foods.
  10. (D) All of the above. There is a rich world of creative and flavorful alternatives to salt. When you’re cooking at home, experiment with herbs, spices, vinegars, and citrus juices. Remember to check the labels, because some herb and spice blends may contain sodium.

1-4 correct answers:  Uh oh! Is too much salt breaking your heart? You may need to re-evaluate your relationship!

5-8 correct answers: Pretty good, but there’s room for improvement. Take a look at how too much sodium may be causing unnecessary heartbreak in your life!

9-10 correct answers:  Awesome! You’ve definitely got the upper hand in this relationship!

21 01, 2015

Happy Hearts

January 21st, 2015|Nutrition|2 Comments

February is Heart Month and to keep your heart healthy the dietitians at NutriFormance are helping you to reduce your sodium intake to prevent high blood pressure (and so much more) and improve overall health.

Where does all the salt come from?

  • 65% comes from supermarkets and convenience stores
  • 25% comes from restaurants
  • 10% comes from other sources
  • 3,400 milligrams is the amount of sodium that the average American consumes. 1,500 milligrams or less is the amount recommended by the AHA for ideal heart health.

1/4 teaspoon salt = 575 mg sodium 1/2 teaspoon salt = 1,150 mg sodium 3/4 teaspoon salt = 1,725 mg sodium 1 teaspoon salt = 2,300 mg sodium HIGH BLOOD PRESSURE is the leading risk factor for death in WOMEN in the United States, contributing to nearly 200,000 female deaths each year. (That’s more than five times the 42,000 annual deaths from breast cancer.)

Excess levels of sodium/salt may put you at risk for:

  • High Blood Pressure
  • Stroke
  • Heart Failure
  • Osteoporosis
  • Kidney Stones
  • Headaches
  • Stomach Cancer
  • Kidney Disease
  • Enlarged Heart Muscle


  • Puffiness
  • Bloating
  • Weight Gain

Decrease these salty six (or find lower sodium alternatives) to improve your heart health

  1. Breads and Rolls – Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving may not seem high in sodium. Check labels to find lower-sodium varieties.
  2. Cold Cuts and Cured Meats – One 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium. Look for lower-sodium varieties of your favorite lunch meats.
  3. Pizza – A slice of pizza with several toppings can contain more than half of your daily recommended dietary sodium. Limit the cheese and add more veggies to your next slice.
  4. Poultry – Sodium levels in poultry can vary based on preparation methods. You will find a wide range of sodium in poultry products, so it is important to choose wisely.
  5. Soup – Sodium in one cup of canned soup can range from 100 to as much as 940 milligrams – more than half your daily recommended intake. Check the labels to find lower sodium varieties.
  6. Sandwiches – a sandwich or burger from a fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium. Try half a sandwich with a side salad instead.

More information at and the American Heart Association

21 01, 2015

Happy Hearts Sample Meal Plan

January 21st, 2015|Nutrition, Recipe|Comments Off on Happy Hearts Sample Meal Plan


1 ½ cups cooked Oatmeal (see recipe on our blog at


Apple Cinnamon smoothie (see recipe on our blog at


Veggie-Chicken Quesadilla

One 8” whole wheat tortilla, 1 cup spinach leaves, ½ cup mushrooms, 3 oz. sliced grilled chicken breast, and 1 oz. goat cheese


1 cup of fresh berries


3.5 oz. Baked salmon with avocado salsa (see recipe on our blog at

1 cup roasted cauliflower

**note** this meal plan provides 8 servings of fruits and vegetables. Following recommendations of the DASH Diet (dietary approaches to stop hypertension).

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at

21 01, 2015

Apple Cinnamon Smoothie

January 21st, 2015|Recipe|Comments Off on Apple Cinnamon Smoothie

This vegan smoothie is full of omega 3 fatty acids and antioxidants


2 TBSPraw, organic chia seeds                ¾ water      1¼ cups soy milk (whichever milk you prefer)

2 medium apples, cored and quartered           ¼ tsp cinnamon

1 medium banana       1 cup crushed ice


Soak chia seeds in the water and let set for thirty minutes or more. Put the soaked chia mixture, including the water, in a blender. Add the milk, apples, cinnamon, banana, and crushed ice and blend until smooth. Enjoy!

21 01, 2015

Baked Salmon with Avocado Salsa

January 21st, 2015|Recipe|1 Comment

This is a great source of omega 3 fatty acids and helps reduce inflammation


2 lbs salmon, cut into four pieces 1 tsp olive oil (light extra virgin olive oil)

½ tsp ancho chili powder

1 tsp black pepper

1 tsp ground cumin

1 tsp paprika powder  1 tsp onion powder

Avocado Salsa:

1 avocado, sliced

½ small red onion, sliced

Juice from two limes

1-2tsp finely chopped cilantro


Mix spices together and rub the salmon filets with olive oil and the seasoning mix. Refrigerate for at least thirty minutes. Pre heat the oven. Combine the avocado, onion, cilantro, and lime juice into a bowl and mix, chill until ready to use. Bake until desired. Top with avocado salsa.

21 01, 2015

Grapefruit Steel Cut Oatmeal

January 21st, 2015|Recipe|Comments Off on Grapefruit Steel Cut Oatmeal

This hearty breakfast is a great source of fiber and helps lower your cholesterol


¼ cup oats

¾ cup soy milk (or whichever milk you prefer)

½ tsp vanilla extract

½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)


Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!

Oatmeal (Slow cooker overnight and ready in the morning. Reheats beautifully)


2 bananas, mashed

5 cups of water, divided

1 cup oats  1 tsp cinnamon

1tsp vanilla extract

¼ cup walnuts(optional)


Put bananas into a blender with 1 cup of water; puree and pour into the slow cooker. Add remaining water, oats, raisins, cinnamon, and vanilla extract. Cook on Medium, stirring every thirty minutes, for three hours.

16 01, 2015

Little Shark Kid's Triathlon Club

January 16th, 2015|Endurance, Events|Comments Off on Little Shark Kid's Triathlon Club

What: Little Shark Kid’s Triathlon Club Informational Meeting

Where: NutriFormance/Athletic Republic – 10407 Clayton Road 63131

When: Thursday, January 22 at 6pm

Who: All those interested in joining the Little Shark Kid’s Triathlon Club and parents.

Learn more about: Practice locations and times, expectations, equipment, club benefits, uniform kit orders, and more!

The Little Shark Triathlon Club is for kids who like to swim, bike, and run! Local professionals from Big Shark, NutriFormance/Athletic Republic, Pedal Hard, and Parkway Swim Club have teamed up to offer fantastic training opportunities for the young multi-sport athlete.

11 01, 2015

January Fitness'n Fuel

January 11th, 2015|Fitness n' Fuel|Comments Off on January Fitness'n Fuel

Diet & Exercise Destroyers

Don’t sabotage your workout! This month we’re giving you 4 basic moves to master. In our video demo, we’ll show you common mistakes and how to avoid them. Keep these cues in mind in any variations of the exercises to ensure that you are engaging the proper muscles to challenge your body correctly and avoid injury.

Do the following 4 moves in a ladder. 10 reps of each for the first round, then 9 each…all the way down to 1. Focus on form and don’t rush!

Push ups                                                                                                                                                 Squats                                                                                                                                                   Lunges                                                                                                                                                   Plank knee bends

11 01, 2015

Endurance Training

January 11th, 2015|Endurance|2 Comments

Have you begun your training for your first 1/2 or marathon this spring for Go! St. Louis Marathon and family fitness weekend? Or are you a seasoned runner looking to PR?

NutriFormance has endurance coaching for training plans, VO2 testing, and video analysis to correct or prevent injuries. Contact us at 314-432-6103 to get on your individual training plan today!


5 01, 2015

10 Tips to Keep your Fitness New Year Resolution on Track

January 5th, 2015|Personal Training|Comments Off on 10 Tips to Keep your Fitness New Year Resolution on Track

by Randy Leopando

Chances are at some time in your life you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are 10 tips to help you get started.

 1. Be Realistic

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

 2. Plan Ahead

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.

 3. Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4. Make a “Pros” and “Cons” List

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

 5. Talk About It

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.

 6. Reward Yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

 7. Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

 8. Don’t Beat Yourself Up

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9. Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.