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13 07, 2016

Supplements. Why choose certified products?

July 13th, 2016|Nutrition|Comments Off on Supplements. Why choose certified products?

Know what you’re taking!

Why do we choose to recommend Metagenics? All Metagenics products are NNFA, NSF, and TGA certified!

Why are certifications important?

Third ­party certification assures suppliers, regulators and consumers that products comply with strict standards for quality and safety.

What does that mean for you?

Metagenics products are verified to have the ingredients that are listed on their labels. The certifications mean they are very unlikely to be contaminated or have unnecessary fillers in them.

13 07, 2016

Scrumptious Strata

July 13th, 2016|Recipe|Comments Off on Scrumptious Strata

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m


o 2 whole eggs

o ¼ cup reduced-fat milk

o 1 slice whole-wheat bread, torn into small pieces

o ¼ cup sharp cheddar cheese, shredded

o ¼ cup diced onions (frozen is easiest)

o ¼ cup diced bell peppers (frozen is easiest)

o 1 pinch each of garlic, oregano and crushed red pepper

o Salt and pepper, to taste


1. Spray an oven-safe glass dish with non-stick cooking spray and preheat oven or toaster oven to 350°F.

2. In a small mixing bowl, beat eggs and milk. Add veggies, cheese and bread and toss to coat.

3. Pour into prepared dish and bake for about 25 minutes, or until top is browned and knife inserted into the center comes out clean.

Serves 2. Nutritional Profile for 1.

Calories: 389; Calories from fat: 206; Total fat: 23g; Saturated fat: 11g; Trans fat: 0g; Cholesterol: 462mg; Sodium: 507mg; Total carbohydrate: 19g; Dietary fiber: 3g; Sugars: 6g; Protein: 27g

For further questions or to schedule an appointment, contact Jen at You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

13 07, 2016

Grilled Salmon Steaks, Italian Style

July 13th, 2016|Recipe|Comments Off on Grilled Salmon Steaks, Italian Style

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m


o 2 salmon steaks

o 1 tablespoon dried Italian seasoning

o 1 teaspoon crumbled dried thyme

o 1 teaspoon crushed dried rosemary

o Salt and pepper to taste

o 1 tablespoon fresh lime juice


1. Preheat an outdoor grill for medium heat and lightly oil grate.

2. Season one side of each steak with the Italian seasoning, thyme, rosemary, salt, and pepper.

3. Lay the steaks with the seasoned-side down on the prepared grill. Cook on grill until the flesh flakes, turning once, 7 to 8 minutes. Sprinkle each steak with lime juice to serve.

For further questions or to schedule an appointment, contact Jen at You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

13 07, 2016

Product of the Month

July 13th, 2016|Nutrition|Comments Off on Product of the Month

Love avocados but they always go bad?? HERE’S YOUR SOLUTION


Keep halved avocados fresh longer with this handy gadget, which reduces oxidation and browning by protecting the exposed side from air.  Only 7 dollars on amazon!avocado saver

13 07, 2016

Cooking for 1 or 2

July 13th, 2016|Nutrition, Uncategorized|Comments Off on Cooking for 1 or 2

Tips & Tricks

Cooking for two people day after day, meal after meal can be time consuming, exhausting, and down right frustrating.  Therefore, many people opt for premade entrees and snacks to satisfy their hunger cues.  However, many of these frozen, prepackaged items are expensive and laden with sugar, salt, and dangerous chemicals.  Homemade cooking is the healthier, most affordable option- it only requires a little upfront patience and strategic planning.  In the end, it will save you time, energy, and money!


1.Cook a batch of whole grains such as brown rice or barley and freeze in individual portions in a zip-top bag.

2.Have a six-pack of whole-grain English muffins or a whole loaf of bread? Tuck those extras into the freezer for another day.

3. Visit the bulk bins grocery stores. You can buy exactly what you need with no waste.

Fruits & Vegetables

1. Don’t be afraid to buy frozen. Just watch out for hidden sugars or sauces

2. Only buy what you can reasonably eat before the produce perishes.

3. Be strategic. Enjoy your most perishable fresh produce like berries and spinach early in the week.


1. Eggs can make a meal happen in a flash, anytime! They are an excellent source of protein and contain a bounty of nutrients such as vitamin D.

2. Buy a whole package of meat or poultry and wrap individual portions in freezer-safe paper

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

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

20 06, 2016

Peanut Butter Banana Protein Smoothie

June 20th, 2016|Recipe|Comments Off on Peanut Butter Banana Protein Smoothie


* I frozen banana

* 1 scoop metagenics vanilla protein powder

* ¾ cup almond milk

* ½ cup vanilla Greek yogurt

* 1 tablespoon peanut butter

Directions: place all ingredients in a blender and mix well. Serve immediately!

This is a great post-workout snack filled with carbs and protein to refuel and rebuild muscles!

Nutritional Facts: Calories: 385, Carb: 55 g, Protein: 21.5 g, Fat: 10.2 g

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

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

20 06, 2016

Metagenics Product of the Month

June 20th, 2016|Nutrition|Comments Off on Metagenics Product of the Month


Why we love it?

Metagenics products are NNFA, NSF, and TGA 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.


Research suggests that grilling at high temperatures can cause cancer causing agents to enter your body. 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.

20 06, 2016

Sample Meal Plan

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


* 2 Egg Veggie Omelet

* Whole wheat avocado toast

* 1 cup Berry Salad

Nutrition: 472 calories, 38% calories from fat, 24 g protein, 56 g carbs


* 1 baked tilapia filet (½ tsp. olive oil)

* 1 cup quinoa

* 1 cup steamed broccoli

* 2 cups Greek salad with feta cheese

Nutrition: 508 calories, 22% calories from fat, 39 g protein, 53 g carbs


* 1 cup edamame

* 1 apple

Nutrition: 261 calories, 28% calories from fat, 17 g protein, 34 g carbs


* 1 serving hawaiian chicken kabobs (1-2 kabobs)

* ½ cup roasted asparagus with parmesan

* 1 cup grilled potatoes and onion

Nutrition: 549 calories, 27% calories from fat, 34 g protein, 68 g carbs


* ⅛ cup dark chocolate covered almonds

Nutrition: 122 calories, 70% calories from fat, 3.5 g protein, 6.5 g carbs

Total Nutrition for Day: 1,890 calories, 26% fat, 118 g protein, 217 g carbs

For further questions or to schedule an appointment, contact Jen at You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

20 06, 2016

Grilled Potatoes and Onions

June 20th, 2016|Recipe|Comments Off on Grilled Potatoes and Onions

Prep Time: 15 m

Cook Time: 30 m

Ready In: 45 m


o 4 potatoes, sliced

o 1 red onion, sliced

o 1 teaspoon salt

o 1 teaspoon ground black pepper

o 4 tablespoons butter


  1. Preheat grill for medium heat.
  2. For each packet, measure out 2 or 3 squares of aluminum foil large enough to easily wrap the vegetables, and layer one on top of the other. Place some of the potatoes and onion in

the center, sprinkle with salt and pepper, and dot with

butter. Wrap into a flattened square, and seal the edges.

Repeat with remaining potatoes and onion.

  1. Place aluminum wrapped package over indirect heat,

and cover. Cook for approximately 30 minutes, turning

20 06, 2016

Parmesan Asparagus

June 20th, 2016|Recipe|Comments Off on Parmesan Asparagus

Prep Time
5 minutes

15 minutes

Ready In
20 minutes


o Olive oil cooking spray

o 1 pound fresh asparagus, tough ends trimmed

o 1/4 cup shredded Parmesan cheese

o 1 teaspoon sea salt

o 1/4 teaspoon garlic powder, or to taste


1. Spray the inside foil with olive oil cooking spray (or spray grill basked to place on the top rack of the grill or indirect heat). Place asparagus in the foil and lightly spray spears with cooking spray.

2. Sprinkle asparagus with Parmesan cheese, sea salt, and garlic powder.

3. Grill in preheated oven until fork easily punctures thickest part of stem, about 12 minutes.

20 06, 2016

Hawaiian Chicken Kabobs

June 20th, 2016|Recipe|Comments Off on Hawaiian Chicken Kabobs

 Time :10 m

 Time: 20 m

Ready In: 
2 h 30 m


o 3 tablespoons soy sauce

o 3 tablespoons brown sugar

o 2 tablespoons sherry

o 1 tablespoon sesame oil

o 1/4 teaspoon ground ginger

o 1/4 teaspoon garlic powder

o 8 skinless, boneless chicken breast halves – cut into 2 inch pieces

o 1 (20 ounce) can pineapple chunks, drained

o Skewers


  1. In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
  2. Preheat grill to medium-high heat.
  3. Lightly oil the grill grate. Thread chicken and pineapple

alternately onto skewers. Grill 15 to 20 minutes, turning

occasionally, or until chicken juices run clear.

20 06, 2016

Grilling Season

June 20th, 2016|Nutrition|Comments Off on Grilling Season

As July 4th approaches, the fireworks are out and grilling season is upon us!  Follow these simple and healthy grilling tips to cook up delicious, nutritious food that will send your family, friends, and neighbors running…

Cooking meat at high temperatures while grilling, boiling, and frying over an open flame creates 2 cancer-causing substances such as “heterocyclic amines” (HCAs) and “polycyclic aromatic hydrocarbons” (PAHs).  HCAs are also found in cigarette smoke and have been shown to cause stomach, colon, liver and skin cancer.  PAHs are formed when juices from meat drip onto coals or other hot surfaces and create smoke; the carcinogens are deposited onto the surface of meat as the smoke swirls around the food.  There are ways to minimize exposure to carcinogens when grilling by precooking food slightly before grilling to reduce cooking time, marinating the meat, and eating sensible serving sizes.  Additionally, grilling fruit and vegetables instead of meat DO NOT create carcinogens when they char. Phytochemicals are biologically active compounds found in plants which reduce inflammation and oxidative damage that spark cancer growth.  Therefore, make sure to include fruits and vegetables with a variety of colors to increase the carotenoids, flavonoids, polyphenols, and other phytochemicals to inhibit cancer cell growth and aid in immunity.

Top Grilling Tips for Healthy Eating

  1. Marinate your meat

The marinade may create a protective barrier between the meat’s proteins and the heat of the grill or the antioxidants in the marinade may combat the carcinogens head-on.

  1. Keep your grill clean

Scrubbing keeps the buildup of carcinogens left on the grill grates to a minimum and makes your food taste so much better.

  1. Shorter cook time = better

The faster foods are cooked, the less likely they’ll develop dangerous charring. Size matters when it comes to grilling meat. Cube or slice meat into smaller portions to speed up the cook time or choose a quick-cooking option like shrimp or fish.

  1. Go beyond the meat

Try adding in vegetables and fruits such as peaches, asparagus, apples, pineapple, corn, peppers, or cabbage.

  1. Be sensible about serving sizes

Appropriate serving sizes:

  • 1/4 pound burgers
  • Filet mignon-sized steaks
  • Kabobs made with small pieces of meat, alternated with vegetables
  • Link sausage, cut lengthwise in half instead of grilled whole
1 06, 2016

Veggie & Quinoa Quesadilla w/Lime Slaw

June 1st, 2016|Recipe|Comments Off on Veggie & Quinoa Quesadilla w/Lime Slaw

Veggie and Quinoa Quesadilla with Lime Slaw


• 2 tablespoon vegetable oil, divided

• 1 small sweet potato, cubed

• 2 teaspoons chili powder, divided

•¼ teaspoon salt

•¼ cup quinoa, dry

•½ cup water

• 1 small zucchini, diced

• 1 small yellow squash, diced

•½ teaspoon chipotle chili seasoning

• 1 cup red cabbage, thinly sliced

• 1 tablespoon olive oil

• Juice of ½ lime

• 2 whole-wheat tortillas

• ⅓ cup shredded cheddar cheese

• Optional toppings: grilled chicken, sliced avocado, Greek yogurt, diced tomatoes Directions

1 Preheat oven to 400°F.

2 In a bowl, combine 1 tablespoon vegetable oil, sweet potato, 1 teaspoon chili powder and salt. Stir to mix. Spread evenly on a baking sheet and roast for 20 to 25 minutes or until tender.

3 Meanwhile, combine quinoa and water in a pot. Bring to a boil. Once boiling, reduce heat to low and simmer for 15 minutes or until all the water is absorbed.

4 While the quinoa is cooking and sweet potato is roasting, heat a frying pan over medium heat. Add remaining 1 tablespoon vegetable oil, zucchini and yellow squash. Sauté

5 to 7 minutes or until the zucchini is tender. Add remaining 1 teaspoon chili powder and chipotle chili seasoning and stir. If desired, season with salt.

5 In a bowl, combine cabbage, olive oil and lime juice. Stir to combine.

6 If you have a quesadilla maker, turn it on now. If you don’t have a quesadilla maker, heat skillet over medium heat.

7 Lay tortilla out flat. Layer one side with cheese, quinoa, zucchini mixture, sweet potatoes and an extra sprinkle of cheese. Fold the tortilla in half.

8 Place the folded tortilla on quesadilla maker or skillet and grill until the tortilla starts to turn brown and get crispy. It should take about 5 minutes. Flip and cook on the other side.

9 Once the tortilla is brown and crispy on both sides, remove from the pan. Open up the tortilla and pile in the lime slaw. Serve with additional toppings, such as sliced avocado, Greek yogurt and diced tomatoes. Makes 2 quesadillas. Food and Nutrition Magazine.

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

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

1 06, 2016


June 1st, 2016|Nutrition|Comments Off on Metagenics

UltraMeal Advanced Protein Powder – Maximize your protein!

Do you feel fatigued during your workout or just during your day?

Do you always feel hungry?

Do you follow food restrictions or have food intolerances?


– promote muscle maintenance and repair

– necessary for muscle growth

– keeps our body functioning at optimal levels

– keeps us satisfied and energized

– For muscle growth, shoot for 10-35% total calories from protein

(Ex. 50-175g for 2000 calories/day; 75-260g for 3000 calories/ day)

– For maintaining muscle mass, shoot for 0.37g per pound of body

weight (Ex. 55g for 150 pounds, 75g for 200 pounds)


– Try UltraMeal Advanced Protein!

– 2 scoops provide 20g plant-based protein,

including BCAAs

– Muscle tissue uses BCAAs as fuel and

supports muscle growth

– Pea and rice protein – added together, pea and rice make a complete protein which is as effective as whey protein

– Contains 4g prebiotic fiber – promotes

optimal digestive tract function – Contains cocoa polyphenols – helps

maintain healthy blood flow – 25 vitamins and minerals!

Other protein foods include

1 large egg = 6 grams

1 cup low-fat milk = 8 grams

1 cup plain low-fat yogurt = 12 grams

½ cup low-fat cottage cheese = 14 grams

2 tablespoons peanut butter = 8 grams

1 cup quinoa = 8 grams

3 ounces of lean ground beef = 22 grams

3 ounces skinless, baked chicken = 26 grams

3 ounces grilled salmon = 21 grams

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

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

1 06, 2016

Power Up Sample Meal Plan

June 1st, 2016|Nutrition|Comments Off on Power Up Sample Meal Plan

POWER UP: Sample Meal Plan for Training

Breakfast: -egg and cheese sandwich with whole wheat toast -orange -glass of milk

Snack: -handful of nuts -apple

Lunch: -turkey, veggies, & hummus wrap with whole wheat tortilla -greek yogurt -1/2 cup granola

Snack: -beet cherry berry smoothie (recipe on the blog)

Dinner -Chicken, Veggie, & Quinoa Quesadillas -Mixed green salad with avocado cilantro dressing

For questions or to schedule an appointment contact Jen at

All recipes, sample meal plans, and nutrition information is available on the blog at

9 05, 2016

Strawberry Lemonade Smoothie

May 9th, 2016|Recipe|Comments Off on Strawberry Lemonade Smoothie

Strawberry Lemonade Smoothie- naturally replenish electrolytes and energy levels post-sweat session with this refreshing, summer-ready smoothie.

1/2 cup frozen strawberries

1/2 cup frozen pineapple

1/2 lemon, juiced

1-2 dates for sweetness

12 oz coconut water

Combine all ingredients in a blender. Pour into your favorite drinking vessel and hydrate.

– Susan Caciano, MS, RD, LD


20 04, 2016

beet, cherry, berry smoothie

April 20th, 2016|News, Nutrition|Comments Off on beet, cherry, berry smoothie

1.5 cups almond milk or apple juice

1-2 small beets

3/4 cup frozen cherries

3/4 cup frozen strawberries

2 cups kale, stems removed and leaves chopped

Peel beets, cut into quarters, add to blender. Add remaining ingredients and blend in a high power blender until smooth.

why BEETS? – rich in natural nitrates, which your body can convert into nitric oxide – nitric oxide tells your blood vessels to relax, opening them up for more blood flow – nitrates from beets not only dilate arteries, but allow your body to extract more energy from oxygen in the blood for HEALTH: – researchers have seen a 10-point systolic blood pressure drop in volunteers within hours of consuming beet juice — an effect that lasted throughout the day

for ATHLETES: -greater endurance while using less oxygen…energy production is more efficient! -men and women eating 1.5 cups beets 75 minutes before racing improved their running performance with less perceived exertion (faster time with less effort!) -maximize athletic performance with 1/2 cup beet juice 2-3 hours before competition

what’s the optimal AMOUNT? – 1/2 cup juice, which is the equivalent of a 15 oz can of beets or 1.5 cups baked beets

Susan Caciano, MS, RD, LD Registered Dietitian + Wellness Coach

NutriFormance/Athletic Republic


for meal planning, cooking classes, or coaching in eating for optimal health, longevity,

and performance

feel free to say hello or schedule an appointment:

20 04, 2016

Metagenics Vitamin D3 – Are you getting Enough?

April 20th, 2016|Nutrition|Comments Off on Metagenics Vitamin D3 – Are you getting Enough?

Did you know the current Recommend Daily Allowance for Vitamin D only covers prevention of Ricketts. For bone health, cancer prevention, autoimmune, or injury prevention/healing more than 400IUs of Vitamin D are needed.

Do you limit sun exposure or wear sunscreen/ protective clothing outdoors?

Are you lactose sensitive or avoid enriched dairy products?

Do you limit or avoid foods rich in vitamin D (fish, eggs, mushrooms)?

Are you an athlete recovering from an injury?

Do you take prescription drugs (corticosteroids, calcium antagonists) that can deplete vitamin D?

Do you frequently take products that reduce stomach acid or interfere with fat absorption?

Are you pregnant or nursing?

Are you a “mature” man or postmenopausal woman?

Have you had reoccurring injuries?

Has a blood test revealed that you have low vitamin D levels?

vitamin d3For further questions or to schedule an appointment, contact susanc@NutriFormance.comYou can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

20 04, 2016


April 20th, 2016|Recipe|Comments Off on Granola

Ingredients:                                                                                                                                         1/4c canola oil                                                                                                                                         1c walnuts (or flax seeds 1.5c if allergic to nuts)                                                                                 2c oats                                                                                                                                                     2c pumpkin seeds                                                                                                                                 2c sunflower seeds                                                                                                                                 1T cinnamon                                                                                                                                           1t allspice                                                                                                                                                   1T nutmeg                                                                                                                                                1t sea salt (optional)                                                                                                                          1/3c maple syrup                                                                                                                                   3c raisins (or another dried fruit of your preference)

Preparation:  Preheat oven to 300 degrees. Spray baking sheets (2-3).

Mix in large bowl nuts, seeds, and oats with canola oil. Spread evenly on baking sheets.  Roast for 20 minutes or until dry.  Careful not to burn.                                                                   Mix dried seed, nut and oat mixture into maple syrup.  In separate bowl, mix spices.  Back in large bowl, toss seeds in spices and mix.  Return mixture to the baking sheets. Roast for 15 minutes.  Careful not to burn.                                                                                                         Cool for 30 minutes and add raisins. Enjoy it on it’s own or mix on yogurt as a great snack or part of a breakfast.

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 04, 2016

Homemade "Ice Cream"

April 20th, 2016|News, Recipe|Comments Off on Homemade "Ice Cream"

Snacks are a part of a healthy, balanced intake. Snacks = blood sugar stability.

Indulgences are also part of healthy eating!  If you have a sweet tooth, allow yourself to have the foods you enjoy without judgment.  So here is your treat (not cheat!!!)


2 frozen bananas

1T unsweetened cocoa powder

2T chocolate chips

1/4c milk (almond, soy, coconut), if using a blender

Instructions: put in blender or food processor.  Serve into ramekins. Enjoy now or freeze up to 3-7 days and let sit for 15-20 before eating.

Recipe variations, pretzels, walnuts/cinnamon, nut butter, take out 1 banana and add frozen, chocolate covered pretzels, strawberries)

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.