Monthly Archives: December 2016

20 12, 2016

Metagenics Supplement of the Month

December 20th, 2016|Nutrition|Comments Off on Metagenics Supplement of the Month

BioPure Protein and Advanced Ultrameal Brown Rice & Pea Protein.

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. BioPure Protein provides you with high quality protein. This whey protein concentrate also contains naturally occurring immunoglobulins. Immunoglobulins, or antibodies in the blood, are proteins that protect your body by fighting bacteria, viruses and toxins.


This whey protein concentrate provides both essential and branched chain amino acids. These are important for preventing tissue break down during exercise. This protein is also digested and absorbed more efficiently than other proteins as it promotes protein synthesis a few hours after consumption.

Do I need this supplement?

This supplement might be beneficial if you are looking to add high quality protein to your diet, support lean body mass and improve your immune system function.


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.

20 12, 2016

Protein Pancakes

December 20th, 2016|Recipe|Comments Off on Protein Pancakes

Yields: 6 pancakes



·        1 1/3 cup old fashioned oats

·        Optional: 1 Tbsp. ground Flaxseed

·        1 tsp baking powder

·        1/2 cup plain greek yogurt (or flavored).

·        2 eggs

·        3/4 cup milk (Almond, skim, soy, rice…)

·        1 tsp olive oil

·        1 tsp vanilla extract

·        Dash of cinnamon




1.     Add the oats, flaxseed (optional) and baking powder to a blender and blend until fine. Remove and place in a medium bowl.

2.     Add the yogurt, eggs, milk, vanilla, oil and cinnamon into the bowl. Stir until smooth and all incorporated.

3.     Wait 5-10 minutes for the oats to soak up the liquids and create a slightly thicker batter.

4.     Spray pan with non-stick cooking spray and spoon on the batter in desired size. Cook on one side until bubbles appear. Flip pancake and cook until complete.

5.     Serve with peanut butter, fruit and/or syrup. Enjoy!


Nutrition Information: Serving Size: 2 pancakes, Calories: 235,                                                                                Carbohydrates: 26 grams, Fat: 10 grams, Protein: 13 grams



20 12, 2016

Crockpot Taco Soup

December 20th, 2016|Recipe|Comments Off on Crockpot Taco Soup


Serves: 6 to 8


  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can pinto beans, drained and rinsed
  • 1 (14.5 oz.) can petite diced tomatoes, drained
  • 1 (15.25 oz.) can sweet corn, drained
  • 1 (10 oz.) can green enchilada sauce
  • 2 (14 oz.) cans low sodium chicken broth
  • 1 (1 oz.) packet taco seasoning
  • 1 Tablespoon cornstarch + 2 Tablespoons water
  • 1/2-pound lean ground beef


  1. Add all beans, tomatoes, corn, enchilada sauce, chicken broth, and taco seasoning to a large crock pot. Stir to combine. Cover with lid and cook on low heat for 3 to 6 hours. (If you’re leaving this in while at work keep it on the warm setting for 8 hours.)
  2. Mix together the cornstarch and water to create a slurry. Add to the soup in crock pot and stir. This will thicken the soup.
  3. Brown and crumble the ground beef in a large skillet until thoroughly cooked. Drain grease. Add beef to crock pot and stir to combine.
  4. Serve soup warm with shredded cheese, tortilla strips, sour cream…etc. Enjoy!


Nutrition Information: Calories: 228, Carbohydrates: 32 grams, Fat: 3 grams, Protein: 17 grams

20 12, 2016

January Sample Meal Plan

December 20th, 2016|Nutrition|Comments Off on January Sample Meal Plan

Muscle Losing Meal Plan

Warning: your body needs more fuel than this to lose weight, gain muscle and boost energy! Eating inadequate calories SLOWS down your METABOLISM


½ cup berries   1 container (5.3 oz) Plain Greek yogurt

1/3 cup granola



6 carrot sticks

¼ cup Hummus




2 cups spinach

3 oz. chicken breast

1 large tomato

½ of a whole cucumber

2 Tbsp. Oil & Vinegar Dressing



Apple & 2 Tbsp. of PB2



4 oz. Tilapia

½ cup Quinoa

1 cup grilled asparagus



TOTAL: Calories 1,083;        Fat 34 grams:                     Carbs: 155 grams:                         Protein 84 gram


20 12, 2016

New Year, New Diets: Where can you find success?

December 20th, 2016|Nutrition|Comments Off on New Year, New Diets: Where can you find success?

The New Year provides us with a fresh start and opportunity for different goals or habits. This New Year, be aware of any diets or nutrition programs that promise quick fixes. Focus on providing your body with enough energy to reach your goals in a healthy manner.

Identify Fad Diets: does the diet…

  • Make some foods completely “off-limits”?
  • Promise you will lose a large amount of weight in a short amount of time? Example: 10 pounds in 2 weeks.
  • Claim you can lose weight without exercising?
  • Have the word “cleanse” in it?
  • Refer to foods as “good” or “bad”?

Why are these diets unsuccessful?

These diets provide temporary results. With quick weight loss, there are water, mineral, muscle and organ protein lost as well.

  • Rapid weight loss triggers a “starvation response” where the body slows down its metabolism to protect itself and conserve energy.

Once you reach your goal weight, the body gains weight faster because it requires fewer calories to maintain its normal functions.

The Biggest Loser Study

A National Institutes of Health (NIH) study finds that the “Biggest Loser” contestants who lost a large amount of weight through extreme dieting and exercise were not able to sustain this weight loss.

Six years after their dramatic weight loss, this study found that:

  • Participants regained 70% of the weight they initially lost back.
  • Their body fat percentage returned within 5% of its starting range.
  • Their average Resting Metabolic Rate (RMR) dropped from an average of 2,607 calories to 1,900 calories per day.
    • These calorie needs decrease when metabolism slows in order to keep the body from gaining weight.

How to make your metabolism work for you this year:

Drop the fad or crash diets and focus on making lifestyle changes.

  • Eat breakfast! Breakfast can jump start your metabolism and keep it burning all day. Eat within 30 minutes of waking.
  • Eat consistently! 6 smaller, more frequent meals each day helps to increase your metabolism and energy for weight loss. Eat a snack every 3-4 hours.
  • Perform aerobic exercise consistently throughout the week. This will burn body fat and continue to burn calories after you work out.
  • Rapid weight loss increases muscle loss and lowers our metabolic rate. Increase lean body mass and raise your metabolic rate through weight training.
  • Be patient.
  • Be kind to your body by providing it with enough energy to meet your goals!

Long-term results are well worth it!

We want to help you set nutrition goals, and celebrate your progress through an individualized healthy program. For more guidance in reaching this year’s goals, contact a NutriFormance dietitian for a plan that works best for you!