Monthly Archives: March 2015

25 03, 2015

Benefits of Anti-Inflammatory Foods

March 25th, 2015|Nutrition|0 Comments

Why are anti-inflammatory foods beneficial?

  • Chronic inflammation puts extra stress on the body and over time can contribute to cancer, heart disease and obesity
  • Certain foods (excessive processed sugar and trans fats) can enhance the inflammation process within the body
  • Anti-inflammatory foods slow the aging process

Anti-Inflammatory Foods:

  • Salmon (omega-3 fatty acids)
  • Whole grains such as quinoa and oats
  • Dark Leafy Greens (Vitamin K)
  • Nuts
  • Dairy (contain probiotics)
  • Tomatoes (lycopene)
  • Ginger and turmeric
  • Garlic and Onions (quercetin)
  • Berries (anthocyanins)
  • Tart Cherries

Food Reintroduction Tips:

  • Avoid foods belonging to multiple categories: cereal with milk (gluten/dairy), pastry (gluten/sugar), or ice cream (dairy/sugar)
  • Signs of reaction include digestive symptoms, bowel irregularities, headaches, nasal/chest congestion, skin rashes, swelling, fatigue, joint/muscle pain, stiffness/achiness, or sleep changes
  • If unsure about reaction, immediately retest the suspected food trigger (same food)
  • Discuss responses with your dietitian or physician, who may suggest retesting (at a later date), rotation, elimination of that food based on your reactions and history
  • If eliminating dairy permanently, maintain adequate protein/calcium intake
25 03, 2015

Anti-Inflammatory Meal Plan

March 25th, 2015|Nutrition|0 Comments

Sample Meal Plan

 

Breakfast: 2 scrambled eggs with an avocado spread on whole-wheat toast

Snack:        ¼ cup Quinoa pumpkin seed granola (See recipe on our blog at www.NutriFormance.com)

Lunch:        Beans/lentils, ground turkey, avocado, tomatoes, onion, and cilantro

Snack:        Rice cake with 1 TBSP of almond butter and ½ cup of blueberries

Dinner:       Seared tuna with pistachio crust on a bed of farro & amaranth (See recipe on our blog at www.NutriFormance.com)

For further questions or to schedule an appointment, contact Jamie at jamiec@NutriFormance.com

25 03, 2015

Seared Tuna with Pistachio Crust on bed of Farro & Amaranth

March 25th, 2015|Recipe|0 Comments

This is a great source of lean protein and an easy way to get in some nutrients such as vitamin B12, vitamin D, calcium, and iron. Prepare Farro and Amaranth per package directions.
Ingredients:

One 2 ¼ pound piece tuna loin

2 TBSP olive oil

Coarse sea salt

Freshly ground black pepper

Scant 1 ¼ cups raw or roasted unsalted pistachios

Finely grated zest of 1 lemon

5 TBSP Dijon-style mustard

Directions:

  1. Heat a grill pan or large cast-iron skillet over high heat. Use a sharp knife to cut the tuna loin lengthwise, along natural divisions of the fist, into 2-3 cylindrical pieces. Brush them all over with the oil, then season with salt and pepper to taste. Add to the pan or skillet and sear on each side, for a total of no more than 3-4 minutes; the tuna should be rare at the center and just cooked on the edges. Transfer to a plate and refrigerate until well chilled for about thirty minutes.
  2. Chop the pistachios, preferably in a food processor, consistency of fine crumbs. Scatter them on a rimmed baking sheet and mix with the lemon zest. Lay 2-3 good-size pieces of plastic wrap on the work surface. Place a piece of seared tuna loin on one-piece of plastic wrap. Brush with some of the mustard on the three visible sides, then invert and transfer to the pistachio-lemon mixture. Press gently to completely coat on the three sides. Brush the top with mustard, then invert to coat the fourth side, pressing gently so the mixture adheres. Transfer to a piece of plastic wrap; wrap tightly and refrigerate. Repeat with remaining tuna pieces, mustard and coating. Chill for several hours and up to overnight.
  1. To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.

Nutrition facts: Servings: 6. Calories: 405 Fat: 21g Carbs: 6g Protein: 41g

For further questions or to schedule an appointment, contact Jamie at jamiec@NutriFormance.com

25 03, 2015

Quinoa-Pumpkin Seed Granola

March 25th, 2015|Recipe|0 Comments

This recipe is great by itself or topped over baked apples, applesauce, and sliced bananas and yogurt.
Ingredients:

¾ cup uncooked quinoa, rinsed and well-drained

½ cup raw pumpkin seeds

½ cup whole and/or slivered almonds

¼ cup flax seed

¼ cup honey

2 TBSP canola oil

1 tsp ground cinnamon

½ tsp coarse salt

¾ cup dried cherries
Directions:

  1. Preheat oven to 350 degrees F. In a large bowl combine quinoa, pumpkin seed, almonds, and flax seed. In a small microwave-safe bowl heal honey on 100% power (high) for 20 seconds. Stir in oil, cinnamon, and salt. Pour honey mixture over quinoa mixture; toss to coat. Spread in a 15x10x1-inch baking pan.
  2. Bake, uncovered, 20 minutes or until golden, stirring twice. Stir in dried fruit. Cool for 15 minutes in the pan. Spread out on foil. Cool completely, breaking up any large pieces. Transfer to an airtight container to store. Store up to two weeks in the refrigerator.

 

Nutrition Facts: Serving size: ¼ cup. Makes 13 servings. 191 calories. 11 g fat. 22g carbs. 6g protein.

 

For further questions or to schedule an appointment, contact Jamie at jamiec@NutriFormance.com

5 03, 2015

Train the Trainer is BACK!!!!

March 5th, 2015|Events|1 Comment

TRAIN the TRAINER is back!! Join us Saturday, April 18th for your chance to give to a great cause, Best Buddies Missouri (check out the linkhttp://www.YouTube.com/watch?v=0DdrPyCoDoQ) & put your trainer through your favorite exercises! trainthetrainer2015