Monthly Archives: November 2016

29 11, 2016

The Benefits of Massage Therapy

November 29th, 2016|Fitness Articles, Uncategorized|Comments Off on The Benefits of Massage Therapy

Written By: Rena Hembrock

Come utilize the NutriFormance Massage team for your self care!  Our Massage Therapists know how to reach therapeutic goals; each session is different and client focused.

Effects of Massage Therapy are seen on a cellular level by improving tissue health and repair. Releasing adhesions and separating muscle fibers benefit your body on a physical level. There are many physiological and psychological changes and positive effects of massage. Such as:

  • Decreased Blood pressure
  • Improved Heart rate
  • Helps Ease Anxiety and depression
  • Promotes optimal joint function and flexibility
  • Stimulates parasympathetic nervous system (relaxation response)
  • Sharpens body awareness
  • Releases endorphins and enkephalins
  • Increased circulation
  • Speeds lymph fluid movement
  • Encourages full complete breathing
  • Improved digestion with relaxation
  • Increased mental clarity
  • Tissue Repair
  • Lowered Cancer-related fatigue
  • Alleviated Low back pain
  • Manages Osteoarthritis of the knee
  • Reduced post-operative pain
  • Boosts the body’s immune system functioning
  • Decreased symptoms of carpal tunnel syndrome
  • Reduced headache frequency
  • Eases alcohol withdrawal symptoms
  • Decreased pain in cancer patients
  • Lessens Fibromyalgia discomfort
  • Diminished Inflammation from exercise

A multitude of recent research shows a direct correlation between massage therapy and improved cardiovascular health; the immediate results of lowered blood pressure can last up to 72 hours after massage. As with anything, check with your health care providers and ask if they recommend this as a part of your wellness.

Pain is a major public health concern, affecting approximately 100 million Americans.  Pain is multi-dimensional and may be better addressed through an integrative approach; Massage Therapy is conditionally recommended for reducing pain.

Schedule a massage to experience these wonderful benefits today!

For more information email








21 11, 2016

Sample Meal Plan

November 21st, 2016|Nutrition|Comments Off on Sample Meal Plan


½ cup oatmeal cooked with almond milk

1 small banana

2 Tbsp. chopped pecans

Dash of cinnamon

8 oz. coffee

Calories: 414          Fat:17 g          Carbs: 62 g       Protein: 10 g


Chocolate and peanuts Kind bar

Calories: 200      Fat: 13 g       Carbs: 17 grams      Protein:  7 g


Trader Joe’s Vegetable Jambalaya

Add ½ cup beans and 1 link of Andouille Sausage

Calories: 410       Fat: 11 g         Carbs: 53 g           Protein:  26 g


Apple and 1 cup chocolate milk

Calories: 200      Fat: 1 g           Carbs: 46 g          Protein: 8 g


Trader Joe’s Frozen Turkey Burger

½ Avocado

Lettuce, Tomato, Pickle

Wheat bun

3 oz. Trader Joes Sweet Potato Fries

Strawberries (6)

Calories: 605      Fat: 32g          Carbs:  60             Protein:  30 g

TOTAL: Calories: 1,829  Fat: 74g    Carbs: 238g   Protein: 81g

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

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

21 11, 2016

HoliDAYS vs holiMONTH

November 21st, 2016|Nutrition|Comments Off on HoliDAYS vs holiMONTH

The Holidays are centered around celebrations, family, food and fun. Enjoy these opportunities a few days out of the month. Use these tips on mindfulness and moderation to decrease stress and increase your energy level this season.

This month’s celebrations call for an excess of food, drinks and fun. By avoiding extremes and controlling your indulgences you can maintain your energy and stick to your health program. Here are a few moderation tips for this month:

  • Do not skip meals in anticipation for the upcoming feast.
    • Studies show that eating in the morning can reduce the number of calories you eat throughout the day
  • Continue to fuel your body every 3-4 hours. This will maintain your metabolism and help you avoid overeating.
    • Use snacks that contain protein and carbohydrates to hold your hunger. Cheese and crackers is a great snack on the go!
  • Drink water throughout the day.
    • This will keep you hydrated if you are consuming alcoholic drinks and curb your appetite.
  • Treat your indulgent drinks as dessert for the day.
    • Liquid calories can add up quickly. Moderation is considered one drink per day for women and two drinks per day for men.
  • Have one plate, not multiple. Enjoy a little bit of everything, but in smaller portions.
  • Fill your plate with salad or vegetables first. Take up plate space with more nutrient dense foods that will keep you fuller, longer.
  • Hold something in your hands. If you have a purse, camera, glass of water, baby…etc. your hands are not as free to grab food!


During this busy season, using mindfulness tips will not only help with what you eat but also how you handle stress. Give yourself time to be attentive to the present which includes both internal and external environments.

  • Visualize the indulgent foods you want.
    • Thinking about the sight, taste, texture and smell of those foods can make you eat less. You will feel satisfied sooner through your mindfulness
  • Select foods that will satisfy and nourish. This is not the season to deprive yourself, choose foods you know your soul will enjoy and that you can feel good about.
  • Enjoy every bit. Focus on your food and discuss it with family and friends to truly appreciate each and every bite.
  • Listen to your body. Slowing down during feasts allows you to be aware of your hunger or fullness.
  • Be realistic! If you happen to splurge don’t feel guilty. One day will not make or break your nutrition or fitness routine.


Preparing, attending, and cleaning up after family and friend gatherings can be stressful for some. Take time for yourself and your goals with these tips.

  • Quit Multitasking
    • With all of the excitement, enjoy your meal. After you’ve finished your plate, wait 20 minutes before going back for more.
    • Distract yourself by
      • Playing a game with your kids or grandkids
      • Talking to a family or friend you haven’t seen in a while
      • Start cleaning up an area
    • Say NO to food pushers. Politely decline stating that you are too full or will try their food later. If they persist, offer to take it home for another time.
    • Stay active. Take a walk with family and friends before and after your meal. Even a walk around the block can burn calories and get your blood pumping.
    • Back away from the food. Try to position yourself away from the food area or table to prevent unconscious nibbling.

NutriFormance hopes you have a great Holiday month enjoying your gatherings, celebrations and time off. Keep your energy level high by concentrating on mindful eating and moderation with family and friends.


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

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

21 11, 2016

Supplement of the Month

November 21st, 2016|Nutrition|Comments Off on Supplement of the Month


Why we love it?
Metagenics Product of the Month!

Metagenics products are NNFA (National Nutritional Foods Association), NSF (National Sanitation Foundation), and TGA (Therapeutic Goods Administration) certified! PhytoMulti takes you beyond basic wellness support. It has a proprietary blend of 13

concentrated extracts and phytonutrients with scientifically tested biological activity to protect your cells and maintain DNA stability.



Antioxidants are known fighters of free radicals and cancer-causing products. The major antioxidants are beta-carotene, vitamin C, and vitamin E. This multivitamin has 200% of your need for vitamin A and C and 333% of your daily need for vitamin E.

Do I need this supplement?

This supplement might be beneficial if you do not consume a variety of fruits and vegetables.

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

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on  blog.

21 11, 2016

Quick Ready-Made Meals

November 21st, 2016|Nutrition|Comments Off on Quick Ready-Made Meals

Quick Ready-Made Options 

Healthy meals for the hectic holiday season to help you stay on track.

Use this list for busy holiday nights when you’re low on time but want a nutritious meal!

  • Trader Joe’s Vegetable Jambalaya

Serving: 1 package Calories: 180 Fat: 5 grams Sodium: 350 mg Carbs: 29 grams Protein: 5 grams

  • Trader Joe’s Frozen Turkey Burgers

Serving: 1 burger Calories: 180 Fat: 10 grams Sodium: 280 mg Carbs 0 grams Protein: 22 grams

  • Trader Joe’s Chicken Parmesan

Serving: ½ package Calories: 300 Fat: 8 grams Sodium: 690 mg Carbs: 19 grams Protein: 37 grams

  • Trader Joe’s Ready-made Ravioli (varied flavors)

Serving: 1 cup Calories: 190 Fat: 7 grams Sodium: 340 grams Carbs: 21 grams Protein: 9 grams

  • Trader Joe’s Precooked Lentils

Serving: ½ cup Calories: 120 Fat: 0 grams Sodium: 240 grams Carbs: 20 grams Protein: 9 grams

  • Trader Joe’s Pesto Chicken Breasts

Serving: 4 oz. Calories: 160 Fat: 2 grams Sodium: 850 mg Carbs: 8 grams Protein: 26 grams

  • Whole Food’s Zoodles or Beet Noodles

Serving: 2/3 cup Calories: 90 Fat: 0 grams Sodium: 0 mg Carbs: 22 grams Protein: 2 grams

  • Amy’s Frozen Meals-Available at Target, Walmart, Schnuck’s

Cheese Enchilada: Serving: 1 meal Calories: 370 Fat: 15 grams Sodium: 680 grams Protein: 17 grams

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

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

21 11, 2016

Product of the Month

November 21st, 2016|Nutrition|Comments Off on Product of the Month

DietMaster Go App

The DietMaster Go is a meal plan tool that is used with your Registered Dietitian here at Nutriformance!

With DietMaster Go you can:

  • Access multiple meal plans
  • Track your food
  • Track your progress through graphs/visuals
  • Track your activity
  • Log notes along with daily inputs
  • Make grocery lists

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

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

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

21 11, 2016

Healthy Holiday Recipe

November 21st, 2016|Recipe|Comments Off on Healthy Holiday Recipe

Week 2 Healthy Holiday Recipe with Susan.

Acorn squash is the sports utility vehicle of the holidays — stuff it with anything you please🍁🍂❤️

chickpea stuffed squash with balsamic glaze:

2 acorn squash, seeds removedacornsquash

1.5 cups cooked chickpeas

1 small yellow onion

2 cloves garlic

handful baby portobellos, sliced

1 tsp dried thyme

1 tsp dried oregano

balsamic glaze
Bake the squash at 350F 45min until soft.

Heat onion and garlic in skillet until soft. Add mushroom, chickpeas, herbs until heated through. Fill squash and drizzle with balsamic glaze. Serves 4.

Switch it up by filling with soup, stuffing, or cranberry sauce.

18 11, 2016

Healthy Holiday Recipe Series

November 18th, 2016|Recipe|Comments Off on Healthy Holiday Recipe Series

NutriFormance presents healthy holiday recipe series with one of our RD’s, Susan!cranpumpkin-scone
cranberry pumpkin scones🍁 + the start of our #healthyholidays series featuring #recipes of #nutrient packed, #allergyfree favorites that will be showing up at our holiday table 🍂🌲🍁❤️ -cranberry pumpkin scones-
serves 6
1 cup all-purpose flour
½ cup whole-wheat flour
1/2 cup cornmeal
½ cup cranberries
¾ cup canned pumpkin
¾ cup almond milk
¼ cup walnut or olive oil
¼ cup pure maple syrup

Preheat the oven to 450°F. Line a baking sheet with parchment paper.
Mix dry ingredients. Mix wet. Pour wet into dry and mix until just combined.
Drop a large spoonful onto baking sheet until you form 6 scones.
Bake for 12-15 minutes until golden.
Great with ☕️ or with your #thanksgiving spread. Easily sub cornmeal #glutenfree flour. #recipe #thanksgiving #eatwelllivewell