Monthly Archives: September 2016

20 09, 2016

Supplement of the Month

2017-05-18T19:35:42+00:00 September 20th, 2016|Nutrition|Comments Off on Supplement of the Month

Vitamin D

Why we love it:

  • Metagenics provides you with a high degree of reliability and predicted safety in their products. Their complete line of Vitamin D3 formulas are designed for greater absorption, comes in varying dosages to meet your needs, and comes in liquid, tablet, and soft-gel forms to meet your preference.

Why you need it:

  • Many people in the U.S. have insufficient levels of vitamin D and there are few foods that are naturally rich in it. Vitamin D helps improve bone density, promotes healthy muscle function, heart health, immune system health, and overall health.

d3

Food products rich in vitamin D:

  • Very few foods are naturally rich in vitamin D. Food sources of vitamin D include: eggs, mushrooms, fish, and fortified food products, like dairy products and cereal.

Research:

  • Research has shown that vitamin D deficiency may be linked to many acute and chronic illnesses. A serum 25(OH)D level between 40-60 ng/ml has been shown to prevent many diseases, including: breast cancer, ovarian cancer, colon cancer, type 1 diabetes, and multiple sclerosis. Consuming foods rich in Vitamin D and taking the Metagenics Vitamin D3 supplements can help you achieve this serum 25(OH)D level.
20 09, 2016

Product of the Month

2017-05-18T19:35:43+00:00 September 20th, 2016|Nutrition|Comments Off on Product of the Month

Having trouble planning healthy meals for yourself or for you and your family? We have a solution for you and it is the Mealime app!

mealime

  • Let’s you filter recipes by diet type, allergies, and food restrictions.
  • Select meal plans for 2-4 servings
  • Choose between 2 and 6 recipes per week
  • A well-organized grocery list is also created for each weekly meal plan.
  • Each meal takes just 30 minutes to make!

Check it out, it’s free!

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

Cancer Prevention Sample Meal Plan

2017-05-18T19:35:43+00:00 September 20th, 2016|Nutrition|Comments Off on Cancer Prevention Sample Meal Plan

Sample Meal Plan

Breakfast:

  • Egg and hummus breakfast wrap (see blog for recipe)
  • 1 banana
  • 1 cup skim milk

Nutrition: 500 calories, 70 grams carbohydrates, 31 grams protein, 23% calories from fat

Morning Snack:

  • 6 oz. Vanilla Greek Yogurt
  • ¼ cup granola

Nutrition: 270 calories, 37 grams carbohydrates, 15 grams protein, 23% fat

Lunch:

  • Tuna salad on whole wheat English muffin
  • 1 cup of grapes
  • 3 oz. carrots

Nutrition: 367 calories, 54 grams carbohydrates, 21 grams protein, 20% calories from fat

Dinner:

  • One pan chicken and roasted vegetables (see blog for recipe)
  • 1 cup quinoa

Nutrition: 568 calories, 69 grams carbohydrates, 30 grams protein, 35% calories from fat

Evening Snack:

  • 1 Apple with 2 tablespoons peanut butter

Nutrition: 270 calories, 30 grams carbs, 7 grams protein, 53% calories from fat

Total Nutrition for Day: 1,975 total calories, 260 grams carbohydrates, 104 grams protein, 26% calories from fat

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

One Pan Chicken & Roasted Vegetables

2017-05-18T19:35:43+00:00 September 20th, 2016|Recipe|Comments Off on One Pan Chicken & Roasted Vegetables

Ingredients

  • 1 pound Brussel sprouts, trimmed and halved
  • 1 pound butternut squash, cut into bite-sized pieces
  • ½ medium onion, chopped
  • 1 lemon, thinly sliced
  • 3 large garlic cloves, minced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper
  • 4 chicken thighs (bone-in or boneless)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon fennel seeds
  • 1 teaspoon crushed red pepper
  • 1 teaspoon ground paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • ½ teaspoon pepper
  • 4 fresh sage leaves, chopped

Directions

  • Preheat oven to 450˚F. Combine the Brussel sprouts, squash, onion, lemon slices and minced garlic in a large bowl, add 2 tablespoons of oil, balsamic vinegar, salt, pepper, and nutmeg and toss to combine. Spread veggie mixture onto large baking sheet.
  • Combine 2 tablespoons olive oil, apple cider vinegar, fennel seeds, red pepper, paprika, garlic powder, sea salt, pepper and sage in a small bowl. Coat chicken with the marinade and arrange chicken on top of the Brussel sprouts and squash mixture. Bake for 30-40 minutes or until both the veggies and chicken are cooked through. Portion onto plates, squeeze any remaining juice from lemon over each serving and enjoy!

 Nutrition information

  • Serves:4 – Serving size: ¼ of recipe
  • Per serving: Calories: 348; Total Fat: 18 grams; Saturated Fat: 3 grams; Monounsaturated fat: 11 grams; Cholesterol: 80 mg; Sodium: 680 mg; Carbohydrate: 30 grams; Dietary Fiber: 8 grams; Sugar: 7 grams; Protein: 22 grams

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

Egg & Hummus Breakfast Wrap

2017-05-18T19:35:43+00:00 September 20th, 2016|Recipe|Comments Off on Egg & Hummus Breakfast Wrap

Ingredients

  • 1 whole grain tortilla
  • 1-2 tablespoons hummus
  • 2 large egg
    • Plant-based skip eggs, 1/4c hummus
  • 1/8 cup chopped yellow onion
  • 2 button mushrooms, sliced
  • 2 cups baby spinach
  • 1 tablespoon crumbled feta
    • Plant-based skip eggs, 1T chopped olives
  • 1 tablespoon chopped sun-dried tomatoes

Directions

  • Spray skillet with cooking spray and sauté onion and mushrooms for 3-4 minutes or until fragrant. Add spinach and sauté for a few minutes longer, until spinach has wilted.
  • Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through.
  • Warm up the tortilla and spread on a layer of hummus. Place the egg scramble in the center of the tortilla and top with sun-dried tomatoes and feta.
  • Wrap tortilla and serve!                                                                                                                                                Nutrition information:
    • Serves: 1 – Serving size: 1 wrap
    • Per serving: Calories: 300; Total fat: 13 grams; Saturated fat: 4 grams; Monounsaturated fat: 0 grams; Cholesterol: 193 mg; Sodium: 574 mg; Carbohydrate: 27 grams; Dietary Fiber: 6 grams; sugar: 5 grams; Protein: 21 grams

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

Cancer Prevention

2017-05-18T19:35:43+00:00 September 20th, 2016|Nutrition|Comments Off on Cancer Prevention

Did you know that diet and physical activity could prevent 1/3 of cancer deaths?

Q&A

Q: What are antioxidants and do they reduce cancer risk?

A: Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals. Fruits, vegetables, and whole grains contain a wide variety of antioxidants, which protect cells from oxidative stress and may lower the risk of chronic diseases, like cancer.

Q: What are phytochemicals and do they reduce cancer risk?

A: The term phytochemicals means “plant chemicals.” They are plant compounds that are found in fruits, vegetables, and whole grains and have been linked to reducing the risk of major chronic diseases, including cancer.

Q: Does Vitamin D reduce cancer risk?

A: YES! Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.
American Cancer Society Recommendations for Cancer Prevention:
• Achieve and maintain a healthy weight throughout life
• Adopt a physically active lifestyle
*adults should engage in 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week
*children and adolescents should engage in 1 hour of moderate or vigorous intensity activity each day
• Consume a healthy diet with an emphasis on plant based foods

Breast Cancer
Breast cancer is the most commonly diagnosed cancer in women.
The following decreases your risk of breast cancer
• Moderate to vigorous physical activity
• Consumption of fruits, vegetables, poultry, and low-fat dairy products

Antioxidants & Phytochemicals
Antioxidants and phytochemicals are found in fruits, vegetables, and whole grains. They protect the cells from stress and damage, and reduce the risk of chronic diseases, including cancer.

Vitamin D
Vitamin D is obtained through sunlight, foods (eggs, mushrooms, and fortified products, like dairy products and cereal), and supplements. Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.