Herbulk – Herbulk® features 7 grams of dietary fiber per serving. This powdered formula is designed to support healthy intestinal function, and offers great support for those who want to promote healthy bowel motility .*
We always recommend whole food first and supplements to fill in the gaps.
- ½ cup rolled or quick oats (steel cut will not work)
- ½ cup milk of your choice
- ½ cup plain Greek yogurt
- 1 tsp. cinnamon or pumpkin pie spice
- ¼ cup pumpkin puree
- Combine all ingredients into Pyrex glass container with lid or mason jar.
- Place in refrigerator covered overnight
- Stir in the morning, heat in microwave or serve cold as is
Options instead of pumpkin: vanilla extract or brown sugar
Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.
Banana Berry Oat Bars
For strawberry topping
- 2 cups (330 grams) finely minced fresh or frozen strawberries
- 1 T Honey
- ¼ medium lemon, juiced
For banana oat bars
- 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
- 1 tsp. baking powder
- 2 tsp. cinnamon
- 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
- 2 tsp. vanilla extract
- 2 T honey, divided
- Preheat oven to 375 degrees F
- Combine strawberries with 1 T honey and lemon juice (note: if using frozen strawberries, thaw first).
- Toss with a spoon until well combined
- Set mixture aside to chill in the refrigerator for at least 20 minutes
- In a food processor, process 1 cup rolled oats until it reaches a floury consistency and transfer to a large mixing bowl.
- Add the remaining rolled oats, baking powder, cinnamon, mashed banana, vanilla extract, and remaining 1 T honey
- Stir with a spoon until well combined
- Line and 8-inch by 8-inch baking dish with parchment paper
- Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula
- Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish
- Crumble remaining oat mixture on top of the strawberry layer.
- Bake the bars for 30-35 minutes or until the top is golden brown
- Remove and cool before cutting into bars
Sample Meal Plan
Breakfast: Overnight oats (see recipe on the blog at www.NutriFormance.com) with a banana
Mid-morning Snack: Banana Berry Oat Bar (see recipe on the blog at www.NutriFormance.com)
Lunch: Chicken Wrap (chicken breast, brown rice, black beans, and salsa wrapped in a whole wheat tortilla) with steamed broccoli
Afternoon snack: Curry roasted chickpeas (see recipe see recipe on the blog at www.NutriFormance.com)
Dinner: Grilled tilapia topped with homemade mango salsa and a side of roasted cauliflower
– Mango Salsa Recipe: 1 mango chopped, 1 green onion diced, 1 jalapeno chili pepper diced, ¼ cup red bell pepper diced, 2 T minced cilantro, 2 T lime juice, 1 T lemon juice
– Mix together and let sit for at least 30 minutes before serving
Evening snack: Popcorn
For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com
- Types and Benefits of Fiber
- Helps to keep hunger and blood sugar in check
- Useful for weight loss because fiber has no calories but gives you the full feeling
- Soluble Fiber (dissolves in water)- helps lower glucose levels and cholesterol.
- Insoluble (doesn’t dissolve in water)- helps food move through your digestive system helping with regularity and preventing constipation.
- Where do I get fiber?
- Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
- Your meat milk and eggs do not contain fiber
- Fruits for fiber
- Blackberries (7.6 grams of fiber)
- Raisins (5.4 grams of fiber)
- Pear (5.1 grams of fiber)
- Apple and strawberries (3.3 grams of fiber)
- Vegetables/Beans/Legumes for fiber
- Peas (16.3 grams of fiber)
- Lentils (15.6 grams of fiber)
- Plain Baked Beans (10.4 grams of fiber)
- Winter squash (5.7 grams of fiber)
- Green beans (4.0 grams of fiber)
- Grains for fiber
- 100% all bran (8.8 grams of fiber)
- Shredded wheat (5.5 grams of fat)
- Oatmeal (4.0 grams of fiber
- Brown rice (3.5 grams of fiber)
- How much Fiber do I need?
- Aim for 25-35 grams/day. More is not better and can prevent absorption of nutrients.
- Tips for increasing fiber intake
- Eat a piece of fresh fruit instead of a fruit juice
- Use brown rice and whole grain products over white products such as white rice and white bread
- For breakfast eat foods with whole grain as their first ingredient
- Use raw vegetables as snack options over chips or candy
- Use beans or legumes in place of meat a couple times per week
- Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
6 T chia seeds
2 cups almond or soy milk
1 tsp vanilla extract
2 T agave or maple syrup
1/2 cup pumpkin
2T cacao nibs (optional)
Stir all ingredients in a medium size mixing bowl. Allow the mixture to sit for a minute, then stir again. Continue stirring once every 10 minutes for 30 minutes, then let the mixture sit for a few hours. Serve in glasses and top with 1T cacao nibs for each serving Will keep up to 4 days in the fridge.
Zucchini Ranch Chips
3 medium zucchini, thinly sliced (1/4” thick) on a mandoline or with knife
1 T lemon juice
1 T olive oil
1/2 tsp salt salt
1/2 tsp garlic powder
2 tsp dried dill
Preheat oven to 450F. Mix all ingredients with clean hands in a large mixing bowl. Place slices on a baking sheet lined with parchment paper or foil and bake for 25 minutes or until lightly browned. Store chips in an airtight container for up to 1 week.
Herbed Macadamia Nut Cheese
2 cups macadamia nuts, soaked overnight
2T nutritional yeast
1 T onion powder
1/4 tsp nutmeg
1 tsp sea salt
1/2 cup fresh chives or tarragon
Drain and add nuts to a high-speed blender, scraping down the sides as needed.
Scrape the mixture into a strainer lined with a piece of cheesecloth. Draw the strings of the bag and twist to secure it. Place a small plate over the cheese and press to flatten it out a bit. Next place a heavy weight, such as a bowl of dried beans or a large can, onto the plate. The weight will help to press out any excess water, which will ultimately determine the firmness of the cheese. Cover everything with a clean cloth or breathable piece of mesh.
Let culture at room temperature for at least 12 hours or up to 24 hours for a stronger result. When ready, remove from the cheesecloth. Pressing the cheese, rather then hanging it, makes it drier and therefore easier to shape and mold.
Remove from cheese cloth and place in bowl. Add the remaining spices and mix thoroughly.
To shape the cheese, scoop onto a piece of parchment paper. Then using your hands, mold the cheese into a log-like shape. Fold the sheet over and roll the cheese to form a nice roll. Cut the cheese in half and set one half aside.
Next, roll the cheese in your choice of ingredients, such as fresh herbs or peppercorns Then simply roll and gently press the cheese into the ingredients used. Carefully, press the ends of the cheese onto the ingredients as well. Carefully roll the cheese one last time, to ensure it is evenly shaped.
Serve these cheeses as part of an appetizer or salad or simply serve as part of a non–dairy cheese platter.
Curry Roasted Chickpeas
2 cups cooked chickpeas
1 T olive oil
1 tsp curry powder
pinch of cayenne
1 T soy sauce
1 tsp maple syrup
Preheat oven to 375. Mix chickpeas, oil, and remaining ingredients in a medium mixing bowl. Place them on a parchment lined baking sheet and bake for about 35 minutes, stirring halfway through. If you like them super crunchy, bake for 45 minutes. Store in fridge for up to one week
Honey Pumpkin Fruit Dip
1.5 cups cashews
1 cup canned pumpkin
1/2 cup water
2 tablespoons honey
1 T vanilla extract
1/4 tsp sea salt
Blend all ingredients in a high speed blender. Chill for a few hours in fridge to firm up before serving with fruit.
Cashew Spinach-Artichoke Dip
3/4 cup raw cashews
3/4 cup unsweetened plain almond or soy milk
3 T lemon juice
2 cloves garlic
3/4 tsp sea salt
1/2 tsp dry ground mustard
freshly ground black pepper
2 cups frozen artichoke hearts, partially thawed (helps for pulsing in blender)
2 cups fresh spinach leaves or thawed and drained from frozen
Preheat oven to 425. In a blender, add cashews, milk, lemon juice, garlic, salt, dry mustard, and pepper. Blend until very smooth, about 1 minute in a high speed blender. Add artichokes and spinach and PULSE through to keep a chunky texture. Transfer to an ovenproof baking dish and bake for 17-20 minutes. Remove and cool for 5 minutes before serving.
So You Want to Spot Reduce
By Randy Leopando, CSCS, FMS
Director of Personal Training
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has sold a long line of exercise devices. Countless inventions, such as vibrating belts and ”gut-busting” contraptions, have claimed to miraculously tighten and tone our trouble spots. But the miracles we were expecting never materialized, and our ”spots” remained ”unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In our efforts to tone our bodies we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. When we do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.
An exercise program that combines aerobic activity and strength training is the key to changing the shape of your body. In addition to burning calories through aerobic activity, strength training will increase the amount of muscle, which burns even more calories, even at rest. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes. Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.
For instance, these enjoyable alternatives to traditional aerobic exercise are effective fat burners:
- Mountain Biking
- Road cycling
- In-line Skating
- Cross-country Skiing
Remember to choose an activity because it interests you, not because it is touted as a great workout. A few things to keep in mind when starting any new activity:
- Don’t start out too hard or too fast or you may injure yourself or quit before enjoying any benefit.
- Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
- Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Always check with your doctor before beginning any exercise program, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. To determine what your target heart rate should be, ask a NutriFormance trainer to calculate the numbers – all we need is your age and resting heart rate.
A final word about toning exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.