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20 04, 2016

Body Image

April 20th, 2016|News, Nutrition|Comments Off on Body Image

Calories are Energy

  • There is more to food than calories: Taste, texture, color, family time, & enjoyment.
  • There are no “good foods” or “bad foods”
  • Everything is healthy in moderation
  • Indulgences are part of healthy eating.
  • Eating a variety of different foods will provide a balance of all nutrients
  • Be mindful of what you eat but also be open to enjoy the foods you love
  • You are more than just a number!

Weight is just a number

  • Weight is only one part of a variety of different health assessments
  • A better picture of your health status would include measures of strength, body composition, cholesterol, blood glucose & blood pressure
  • Weight is a number that cannot define how healthy you are nor define your worth
  • You are more than a number!

Why diets don’t workdiet cycle

  • Diets don’t teach you how to make healthy food choices a part of your permanent lifestyle
  • Diets are temporary so even if you lose weight initially you are very likely to regain the weight… and then some
  • Diets are very restrictive & you shouldn’t have to miss out on the things you love
  • Fad diets can be harmful to your body and lead to obsessive behaviors in regards to food and fitness

Every BODY is different

  • Your body shape & size are impacted by a variety of factors including genetics, cultural influences, and the environment
  • Your ideal weight is the one that allows you to feel strong, energetic, and view food as fuel
  • Resist the pressure to judge yourself or anyone else based on weight or size

exercise cuz love your body

5 04, 2016

21 Day Plant-Based Challenge

April 5th, 2016|Uncategorized|Comments Off on 21 Day Plant-Based Challenge

21 plantbased challenge

22 03, 2016

Why Plant-Based?

March 22nd, 2016|Nutrition|Comments Off on Why Plant-Based?

  • Lower risk for heart disease
  • Manage or reduce blood pressure and cholesterol
  • Reduce cancer risk
  • Reduce inflammatory response
  • Reduce symptoms of auto-immune disorders
  • Improve blood glucose control
  • Increase antioxidant status

Simple is Sustainable. Simple Ways to Eat More Plants

Progress Not Perfection – Move at your own pace. Barriers = social situations, travel, cravings. Do you prefer a transition or diving in? Learn, explore, experiment, relax and have fun.

Make Easy Changes – have a few convenience items when you’re in a pinch: frozen veggie burgers and breakfast patties, vegan cream cheese, soy ice cream. Don’t toss your favorite recipes, adapt them.

Replace 1-3 meals per week with meat and dairy free options

Add healthy meat alternatives: tofu for chicken in stir-fries, edamame, tempeh, and beans add healthy fiber and protein to your meals. Skip frozen meat alternatives and instead marinate tempeh or tofu then broil or pan-fry as a flavorful filling for tacos, wraps, stir-fries and sandwiches.

Legumes all the way: high in fiber, healthy carbohydrate, and protein, legumes are one of the best feel-good foods for satiety, balancing blood sugar, and maintaining weight and energy.

Find your blend: smoothies are a great way to get a high-protein nutrient rich breakfast or snack when you are short on time.

22 03, 2016

Sample Plant-Based Meal Plan

March 22nd, 2016|Nutrition|Comments Off on Sample Plant-Based Meal Plan

3 Easy Breakfasts:

  • oatmeal with chopped apples and walnuts
  • whole wheat english muffin with avocado slices
  • veggie pancakes (fold shredded carrots and zucchini into pancake batter)

3 Easy Lunches:

  • whole wheat/quinoa pasta with spinach, chickpeas, balsamic dressing
  • bean burrito
  • spinach salad with white beans, walnuts, and tahini dressing

3 Easy Dinners:

  • whole wheat/quinoa pasta with tomato sauce and grilled zucchini/eggplant/mushroom
  • veggie burger and salad
  • tofu stir-fry with veggies and brown rice

3 Easy Snacks:

  • 1/4 cup trail mix
  • fruit smoothie – 1 cup soymilk, 1/2 cup frozen berries, 1 scoop pea or brown rice protein powder
  • popcorn with nutritional yeast


For questions or to schedule an appointment contact Susan at

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

24 02, 2016

21 Day Plant Based Challenge Recipes

February 24th, 2016|News, Recipe|Comments Off on 21 Day Plant Based Challenge Recipes

1. Southwestern Loaded Sweet Potato

1 medium sweet potato

3/4 cup black beans

1/2 avocado

1/3 cup salsa or pico de gallo


Bake sweet potato at 350F for 1 hour. Top with black beans, salsa, and avocado.

Nutrition: Calories 470  Protein 17g   Carb 80g  Fat 11g

2. Whole Grain Toast with Almond Butter and Banana


1 slice whole grain bread, toasted

2 TBSP almond butter

1 banana

Directions: Spread almond butter on to toast and top with sliced banana.

Nutrition: Calories 385    Protein 7g    Carb 41g   Fat 10g


3. Greens, Beans, and Grains Bowl

1/2 cup black beans, no salt added

2 cups kale or spinach

2 tsp olive oil

1 cup cooked brown rice

Directions: Drain Beans from can and rinse. Heat oil in skillet and tear kale/spinach. Layer brown rice, beans, and greens in medium bowl. Top with soy sauce or hot sauce.

Nutrition Calories: 470  Protein 16g  Carb 77g  Fat 12g

4. Simple Tacos

3 corn tortillas

3/4 cup vegetarian refried beans

1 cup shredded romaine lettuce

1 roma tomato

1/4 avocado

Heat beans on the stove or in the microwave. Spoon onto corn tortillas, top with avocado, tomato and romaine.

Nutrition: 515 calories, 16g protein, 70g carbohydrate, 20g fat, 16g fiber

5. PLT Sandwich

1 portobello mushroom cap

1 slice tomato

lettuce leaf

2 slices whole grain bread

1/4 cup hummus

Slice portobello and heat in pan until soft and juice release. Toast 2 slices bread, spread with hummus, top with mushroom, tomato, lettuce, and ketchup, mustard, or any condiment if desired.

Nutrition: 375 calories, 16g protein, 53g carbohydrate, 14 g fat, 14g fiber

6. Brown Rice Salad with Sweet Potatoes, Kale, and Pesto


2 1 sweetpotato, 5″ long Sweet potato, raw, unprepared

1 1 dash Salt, table

1 1 dash Spices, pepper, black

10 tablespoon Olive Oil, Extra Virgin

1 1 cup Quinoa, cooked

2 1 cup SWANSON BROTH, Vegetable Broth

2 1 cup, chopped Kale, raw

0.5 1 cup Seeds, sunflower seed kernels from shell, dry roasted, with salt added

2 0.25 cup leaves, whole Basil, fresh

0.25 1 cup Parsley, fresh

4 tablespoon Lemon juice

1 1 clove Garlic, raw

1 1 teaspoon Sweetener, syrup, agave


1. Preheat the oven to 425 degrees F (220 degrees C).

2. To make the salad, toss the sweet potatoes with the olive oil, then spread them evenly on a rimmed baking sheet. Sprinkle with salt and pepper. Bake for 10 to 15 minutes longer, until tender and browning. Let cool to room temperature.

3. Meanwhile, put the quinoa in a fine-mesh sieve and rinse until the water runs clear. Put the quinoa and broth in a medium saucepan and bring to a boil over medium-high heat. Decrease the heat to meaintain a simmer, cover, and cook for 20 minutes, until the quinoa has absorbed all the liquid. Fluff the quinoa with a fork and let cool to room temperature.

4. Meanwhile, make the vinaigrett. Combine all the ingredients in a blender or food processor and process until mostly smooth but with small pieces of herbs still visable.

5. In a large bowl, gently stir together the sweet potatoes, quinoa, kale, sunflower seeds, and basil. Drizzle with about 1/3 cup of the dressing and gently stire until all of the ingredients are evenly coated. Taste and mix in more dressing if desired.

6. Serve cold or at room temperature. Stored in a covered contrainer in the fridge, any leftovers will keep for 2 days.

Nutrition Information: Calories: 534 Protein: 8g Carbs: 33g Fat: 44g

Makes 4 servings.

7. Butternut Squash Bisque


1.5 tablespoon Olive Oil, Extra Virgin

4 1 fl oz Alcoholic beverage, wine, dessert, dry

4 1 cup, cubes Squash, winter, butternut, cooked, baked, with salt

3.5 1 cup (8 fl oz) Soup, stockpot, canned, condensed

2 1 tablespoon Syrups, maple

3 tea spoon Salt – iodized, Morton

1 1 oz Seeds, pumpkin and squash seed kernels, dried


To prepare the bisque, bring a soup pot to medium-high heat and add the olive oil. Add the shallots and saute until golden and translucent, then deglaze with the sherry. Allow the wine to evaporate, then add remaining ingredients, bring to a simmer and cook for 10 minutes.

Using a stick blender or counter top blender, combine all remaining ingredients until smooth. Season to taste and serve.  As an option, garnish with a drizzle of pumpkin seed oil and roasted pumpkin seeds.

Nutrition Information: Calories: 413 Protein: 13g Carbs: 53g Fat: 16g

Makes 4 servings.

8.  Cauliflower and Oyster Mushroom Tacos


1 1 head medium (5-6″ dia.) Cauliflower, raw

4 tablespoon Olive Oil, Extra Virgin

1 1 tablespoon Spices, chili powder

1 1 tablespoon Spices, paprika

1 1 teaspoon Spices, coriander seed

1 1 teaspoon Spices, cumin seed

0.25 1 teaspoon Spices, pepper, red or cayenne

1 1 dash Salt, table

1 1 dash Spices, pepper, black

1 1 cup, chopped Onions, raw

1 2 tablespoon PACE, Diced Green Chilies

1 1 clove Garlic, raw

0.5 cup Pepper – sweet bell, all colors, chopped,

0.75 1 cup sliced Mushrooms, oyster, raw

1 1 wedge yields Lime juice, raw

2 0.25 cup Coriander (cilantro) leaves, raw

4 each Tortilla, 99% Fat Free Whole Wheat


1. Preheat the oven to 425 degrees F.

2. In a large bowl, toss the cauliflower florets with 2 tablespoons of the olive oil until evenly coated.

Sprinkle with the chili powder, paprika, oriander, cumin, red pepper flakes, and a generous pinch of salt. Toss again until the cauliflower is evenly coated. Spread the cauliflower on a rimmed baking sheet.

3. Bake for 20 minutes, until crispy.

4. Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion, chiles, and red bell pepper and saute until the onion is tender and a bit golden, about 15 minutes. Add the garlic and saute for another minute. Stir in the mushrooms, then season with salt and pepper.  Cook until the mushrooms are tender and crispy (5 to 8 minutes). Remove from the heat and stir in the lime juice. Taste and adjust the seasonings as desired.

5. For each taco, put 1/4 cup of the mushroom mixture in a wheat or corn tortilla. Top with some of the roasted cauliflower and a tablespoonful of cilantro.

Nutrition Information: Calories: 261 Protein: 7g Carbs: 29g Fat: 15g

9. Chickpea Veggie Scramble Wrap

3/4 cup chickpeas

1 zucchini

1/2 avocado

1 whole grain tortilla

Heat pan on medium high, spray with cooking spray and place sliced zucchini into pan. Once browned, add 1/2 cup chickpeas and stir to warm. Fill tortilla with veggie mixture and top with hot sauce and sliced avocado.

Nutrition Information: Calories 475 Protein: 18g Carbs 60g Fat 16g

10. Five-Minute No Bake Granola Bars


2.5 1 cup Cereals, oats, regular and quick, not fortified, dry

1 1 cup Seeds, pumpkin and squash seed kernels, dried

0.5 1 cup (not packed) Raisins, seedless

0.66 1 cup Nuts, almond butter, plain, with salt added

2 0.25 cup Sweetener, syrup, agave

0.25 1 cup Salt, table


1. Line an 8 by 8-inch (20 by 20cm) pan with aluminum foil or plastic wrap.

2. In a large bowl, stire together the oats, pumpkin seeds, and raisins.

3. In a medium bowl, stir together the peanut butter, agave nectar, and if using unsalted peanut butter, the salt; alternatively, combine these ingredients in a food processor and process until well combined. Add to the oat mixture and stir until everything is sticky and well combined. If the mixture is too dry to hold together, add a bit more agave nectar.

4. Spread the mixture in the lined pan, then cover with the foil or plastic wrap and press firmly to form an even layer. Refrigerate for at least 4 hours.

5. Cut into bars and wrap them individually. Stored in the fridge, they’ll keep up for 2 weeks.

Nutrition Information: Calories: 306 Protein: 10g Carbs: 32g Fat: 17g

Makes 10 servings.

11.  Garlicky Kale Salad with Crispy Chickpeas


1 1 can drained Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids

2 tablespoon Garlic powder

3 3 cloves Garlic, raw

6 1 cup, chopped Kale, raw

2 1 NLEA Serving Lemons, raw, without peel

4 tablespoon Olive Oil, Extra Virgin

1 1 dash Salt, table

2 1 oz Seeds, sesame butter, tahini, from raw and stone ground kernels

2 1 tablespoon, ground Spices, cardamom

1 1 teaspoon Spices, coriander seed

3 1 tablespoon Spices, cumin seed

1 1 tablespoon Spices, ginger, ground

2 1 tablespoon Spices, paprika

1 1 dash Spices, pepper, black

1 1 tablespoon Syrups, maple


1. Peel apart garlic cloves but leave the skin on. Preheat oven to 375 degrees.

2. Add drained chickpeas to a mixing bowl and toss with oil and seasonings.

3. Add garlic cloves and seasoned chickpeas to a baking sheet. Drizzle garlic with a bit of olive or grape seed oil. Bake for 20-30 minutes, or until the chickpeas are slightly crispy and golden brown and the garlic is fragrant and slightly browned. Remove from the oven and set aside.

4. Squeeze garlic out of skins/ peel away skins and add to a mixing bowl. Add all remaining dressing ingredients and whisk vigorously to combine, smashing the garlic with the whisk. Taste and adjust seasonings as desired, adding more lemon for brightness and maple syrup for sweetness. Set aside.

4. Add kale to a large mixing bowl. Before adding dressing, add 1 Tbsp each lemon juice and olive oil to the kale and massage with hands to soften the texture and lessen bitterness. Then add as much dressing as desired (some may be leftover) and mix with a spoon.

6. Top with chickpeas and serve. Best when fresh, though leftovers keep in the fridge for up to a few days.

Nutrition Information: Calories: 566 Protein: 19g Carbs: 60g Fat: 34g Sodium: 80mg

Makes 3 servings.

12.  Greek Salad with Tofu Feta


1 1 cucumber (8-1/4″) Cucumber, with peel, raw

2 1 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average

12 1 tablespoon Olives, ripe, canned (small-extra large)

8 tablespoon Onion – chopped

0.33 1 cup Parsley, fresh

4 tablespoon Olive Oil, Extra Virgin

2 1 tablespoon Vinegar, red wine

1 tablespoon Lemon juice

1 tea spoon Oregano – ground

0.25 tea spoon Salt – iodized, Morton

1 1 dash Spices, pepper, black

2 1 pita, large (6-1/2″ dia) Bread, pita, whole-wheat

5 0.2 block Tofu, extra firm, prepared with nigari

2.5 1 tablespoon Miso

2 1 tablespoon Vinegar, cider

1 1 teaspoon, ground Spices, oregano, dried


1. To make the salad, put all the ingredients in a large bowl and toss to combine.

2. To make the vinaigrette. put the olive oil, vinegar, lemon juice, oregano, and salt in a small bowl or measuring cup and whisk until well blended. Season with pepper.

3. Drizzel the dressing over the salad and stir gently until all the ingredients are evenly coated. Add the tofu feta and toss gently to combine. Serve with the pita wedges alongside.

Nutrition Information: Calories: 401 Protein: 18g Carbs: 34g Fat: 25g

Makes 4 servings.

13. Green Smoothi with Avocado


1 each Banana – med 8″

0.5 1 cup pieces Mangos, raw

0.5 1 fruit, without skin and seed Avocados, raw, California

1 1 cup Spinach, raw

1 cup Silk Plain Soy Milk

0.5 tea spoon Vanilla extract


1. Put all the ingredients in a blender and process until very smooth and creamy.

2. Add a little more nondairy milk if needed to achieve teh desired consistency or a few ice cutes if you want it to be frostier.

Nutrition Information: Calories: 380 Protein: 11g Carbs: 54g Fat: 16g

14. Muesli


2 1 cup Cereals, oats, regular and quick and instant, unenriched, cooked with water

3 1 date, pitted Dates, medjool

2 1 oz Nuts, cashew nuts, raw

2 1 oz Seeds, pumpkin and squash seed kernels, dried

0.5 tea spoon Cinnamon

0.25 1 teaspoon Spices, nutmeg, ground

3.5 1 cup SILK Plain, soymilk

2 1 tablespoon Syrups, maple


1. In a large bowl, preferably one with a lid, stir together all the ingredients. Let sit for about 20 minutes, then give it another stir. Cover and refrigerate overnight.

2. In the morning, stir again and add more nondairy milk if necessary to achieve the desired consistency. Taste for sweetness and add more maple syrup if you wish.

Nutrition Information: Calories: 407 Protein: 16g Carbs: 48 Fat: 19g

Makes 4 servings.

15. Tofu Scramble


1 tablespoon Olive Oil, Extra Virgin

1 1 cup, chopped Onions, raw

1 1 clove Garlic, raw

10 medium Zucchini – baby, raw

1 1 cup, chopped Peppers, sweet, red, raw

1 1 tablespoon Seeds, sesame butter, tahini, from raw and stone ground kernels

1 1 tablespoon Soy sauce made from soy (tamari)

3 tea spoon Mustard, Maille Multigrain

0.5 1 teaspoon Spices, turmeric, ground

5 0.2 block Tofu, extra firm, prepared with nigari

3 1 cup Spinach, raw

0.25 1 cup Parsley, fresh

1 1 dash Spices, pepper, black


1. Heat the oil in a large skillet over medium heat. Add the onion and saute until tender, 5 to 6 minutes. Add the garlic and saute for 2 minutes. Add the vegetabels and saute until tender.

2. In a small bowl, whisk together the tahini, tamari, mustar, and turmeric. Add to the skillet and stir to combine, then stir in the tofu. Cook, stirring frequently, until the tofu is heated through, about 4 minutes.

**Optional: Sprinkle 1/4 nutritional yeast over the top and stir it in. Add the spinach and cook, stirring frequestly, just until wilted.

3. Serve topped with the parsley and a few grinds of pepper.

Nutrition Information: Calories: 207 Protein: 15g Carbs: 13g Fat: 12g

Makes 4 servings.

16. Breakfast Bars


6 table spoon Honey

0.5 1 cup, shredded Nuts, coconut meat, raw

0.25 1 cup pieces or chips Nuts, walnuts, english

2 1 cup Oats

12 table spoon Peanut Butter – all natural smooth style

1 1 cup (not packed) Raisins, seedless

1 1 oz Seeds, chia seeds, dried

0.5 1 cup Wheat germ, crude


Makes 16 servings.

Nutrition Information per Serving: Calories: 248.36 Fat: 10.34g Carb: 32.08g Protein: 8.10g

17. Oatmeal made with almond, soy, or coconut milk with chopped apples and walnuts.

Prep oatmeal per directions on container sub water for milk.  Add apples and walnuts before serving.

Nutrition Information: Calories 270  Protein 8g  Carbs  47g  Fat 8g

18. Fruit Smoothie

1 frozen banana

1 cup frozen fruit

1 T nut butter

1 T chia seeds

1.5 cup soy, almond, or coconut milk

Nutrition Information: Calories 407  Protein 16g  Carbs 56  Fat 14

19. Quinoa Bowl

1 cup quinoa or brown rice cooked (prepared per package directions)

1/4 cup shredded carrots

1 cup spinach

2 TBSP chopped almonds

1T lemon juice

1 tsp olive oil

Directions: Toss all in a bowl serve warm or cold.

Nutrition Information: Calories 368  Protein 12.4g  Carbs 47g  Fat 16g

20. Creamy Pasta


1 medium avocado, pitted and peeled

1/2 lemon, juiced (save some lemon zest for garnish)

2-3 cloves of garlic, to taste

1/2 tsp kosher salt, or to taste

1/4 cup fresh basil

2 Tbsp olive oil

6oz your pasta preference

Freshly ground black pepper, to taste


1. Bring several cups of water to a boil in a medium sized pot.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, salt. Process until smooth and creamy.

3. Add in your pasta, reduce heat to medium and cook until Al Dente, about 8-10 minutes.

4. When pasta is done cooking, drain and rinse in strainer and place pasta into a large bowl.

5. Pour on sauce and toss until combined.

6. Garnish with lemon zest and black pepper. Serve immediately.

Dish doesn’t reheat well due to the avocado in the sauce.

Nutrition: Calories 362, Protein 5.25 grams, Carbohydrate 24.5 grams and Fat 28.8 grams

21. Sicilian Tofu


4oz crumbled tofu

1 cup marinara sauce

1/2c sliced mushrooms

1 cup torn spinach leaves

1 TBSP nutritional yeast

Amount per preference: sundried tomatoes and black olives


1. Crumble tofu in pan to heat through.

2. Add marinara sauce, mushrooms, torn spinach leaves, nutritional yeast.

Top with sun-dried tomatoes and black olives.

Nutrition Information: Calories 266 Protein 19.6g  Carb 28g Fat 10g

18 02, 2016

Products We Love

February 18th, 2016|Nutrition|Comments Off on Products We Love

Do your fresh herbs ever go bad and you have to throw them away?
Here is your solution!

Freeze herbs in olive oil in ice cube trays
The oil and freezer method of preservation works best with
the tougher hard herbs such as rosemary, sage, thyme, and
oregano. These are all herbs that would probably be cooked
when added to a dish.

1. Choose firm, fresh herbs, ideally from the market or your own garden.
2. If you wish, you can chop them fine. Or leave them in larger sprigs and
3. Pack the wells of ice cube trays about 2/3 full of herbs.
4. You can mix up the herbs, too; think about freezing a bouquet garni of
sage, thyme, and rosemary to add to winter roast chickens and potatoes!
5. Pour extravirgin
olive oil or melted, unsalted butter over the herbs.
6. Cover lightly with plastic wrap and freeze overnight.
7. Remove the frozen cubes and store in freezer containers or small
8. Don’t forget to label each container or bag with the type of herb (and
oil) inside!

17 02, 2016

Metagenics Wellness Essentials

February 17th, 2016|Nutrition|Comments Off on Metagenics Wellness Essentials

Metagenics is triple certified for safety, purity, and quality.  The Wellness Essentials provides your daily multi-vitamin plus Vitamin D3 and Omega 3’s in 1 convenient daily packet. This month receive 10% off your 30 day supply.

Wellness Essentials
is formulated to support your nutritional needs to help you stay active and
vital and maintain overall health.This product contains essential nutrients
and a proprietary blend of 13 concentrated extracts and phytonutrients to
help protect cells and maintain DNA stability, vitamin D3, and omega 3 fatty

Research suggests that intaking 1 gram of omega 3’s per day has a protective
effect against sudden cardiac death of those with a history of cardiac disease.
Phytonutrients are found in plants and are nutrients that are known to have
beneficial health effects.
Do I need this supplement?
This supplement might be beneficial if you do not consume a variety of
fruits and vegetables and/or you do not consume foods high in omega 3’s or
do not eat fish 2x per week.
For further questions or to order your Wellness Essentials, contact Emily at
You can find the recipes, tips, and meal plans as
well as Team RD’s “How to” Video Series on blog.

17 02, 2016

Chickpea Shawarma

February 17th, 2016|Recipe|Comments Off on Chickpea Shawarma


1 15-ounce (425 g) can chickpeas, rinsed, drained and patted dry

1 Tbsp. (15 ml) grape seed or avocado oil

1 tsp. each cumin and garlic powder

1/2 tsp. each sea salt, black pepper, and smoked (or regular) paprika

1/4 tsp. each ground coriander and cinnamon


1/4 cup (60 g) hummus (or tahini*)

juice of 1/2 lemon (~1 Tbsp.)

3/4 – 1 tsp. dried dill (or sub 2-3 tsp. fresh)

3 cloves garlic, minced

2-3 Tbsp. (30-45 ml) water or unsweetened almond milk to thin

optional: Sea salt to taste (I didn’t need any)


optional: Vegan pita or flatbread

Sliced tomato

Sliced red onion

Romaine lettuce or fresh parsley, chopped

optional: Chili garlic sauce


  1. Preheat oven to 400 degrees F and line a large baking sheet with foil or parchment paper.
  2. In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes, or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired (I added a bit more sea salt, cumin and garlic powder for extra flavor).
  3. While the chickpeas are roasting, prepare your sauce by adding hummus, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it’s pourable (~2-3 Tbsp.).
  4. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.
  5. To serve, warm pitas or flatbread in the microwave for 15 -30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice.
  6. Best when fresh, though leftover chickpeas and sauce will keep well stored separately in the refrigerator for 3-4 days.


*If you don’t have hummus, tahini will make a great base substitution for the sauce – just adjust the seasonings to accommodate the lack of flavor tahini provides.

Recipe adapted from Minimalist Baker

17 02, 2016

Herb and Garlic Tofu

February 17th, 2016|Recipe|Comments Off on Herb and Garlic Tofu

  • 14-16 oz. extra firm tofu, pressed for 20 minutes – a few hours
  • 3 tablespoons low sodium tamari or soy sauce
  • 1 clove minced garlic
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 1 teaspoon herb seasoning blend (such as Mrs. Dash, Bragg’s Sprinkle Seasoning, or Frontier Salt Free Garlic and Herb)


  1. Marinate tofu. Whisk together the tamari, garlic, apple cider vinegar, pepper, olive oil, and herb seasoning blend. Cut the pressed tofu into slices. Pour the marinade into a shallow baking dish and add the slices, coating them all on both sides. Allow the tofu to marinate for a few hours.
  2. When tofu has marinated, pre-heat the oven to 350F. Bake the tofu for 15 minutes, then flip the slices over in your baking dish. Allow it to bake for another 10-15 minutes, and remove it from the oven.
17 02, 2016

Sample Meal Plan

February 17th, 2016|Nutrition|Comments Off on Sample Meal Plan

1 Cup Cooked oats
1/2 teaspoon cinnamon
1 cup milk
1/2 oz nuts
1 1/2 cups berries

AM Snack  1 medium apple 1 oz string cheese

Lunch: Chickpea Shawarma: see recipe
card or online at

PM Snack
1 cup blueberries
10 almonds
1/2 tablespoon flaxseed
8 oz. plain greek yogurt

Dinner: Herb and Garlic Tofu: see recipe
card or online at

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.

17 02, 2016

Savor the Flavor of Eating Right – NNM

February 17th, 2016|Nutrition|Comments Off on Savor the Flavor of Eating Right – NNM

The average American takes in about 3,400 mg of sodium each day. The recommended amount of salt per day is approximately 1,500 mg!

Having too much sodium in our bodies causes water retention (we don’t excrete enough water). This increase in water in our bodies creates extra pressure on our heart and blood vessels. This process can lead to high blood pressure, or raise blood pressure that is already high. High blood pressure is not healthy for our heart and may cause cardiovascular complications. Those with high blood pressure are at significantly higher risk for developing heart disease or stroke.

Watch out for the salty 6:

  3. PIZZA
  5. SOUPS

Keep sodium low with herbs and spices.

Basil: Fresh pesto; pasta sauce, peas, zucchini

Cilantro: Mexican, Asian, and Caribbean cooking; salsa, tomatoes

Cumin: Beans, beef, cabbage, cheese, curry, ginger, grains, lentils

Sage: Poultry seasoning, stuffing

Paprika: Beans, pork, poultry, and vegetables

Hidden sodium

I slice American cheese: 468 mg

1 slice cheese pizza: 640 mg

1 slice white bread: 147-230 mg

1-tablespoon butter: 101 mg

3 slices turkey: up 1,000 mg

8 oz. vegetable juice: 420 mg

1 can chicken noodle soup: 1,700

17 01, 2016


January 17th, 2016|Nutrition|Comments Off on Omegas

Metagenics Product of the Month:Omegas


Why we love it?

Metagenics products are NNFA, NSF, and TGA certified! The OmegaGenics line of oils reflects a high level of purity, safety, and quality for reliably effective use. OmegaGenetics fish oils offer the industry’s most comprehensive professional line of omega oil formulas to satisfy a broad range of clinical applications and patient preferences. Formulas are tailored with specific omega ratios and dosages for targeted protocols. Available in liquids, softgels, chewables, enteric options, and triglyceride and ethyl ester oils.


Research on Omegas

Research has determined that for secondary prevention of cardiovascular disease, 1 g of fish oil has shown to reduce overall and cardiovascular mortality, myocardial infarction, and sudden cardiac death. Higher doses may be used for its potent triglyceride-lowering effects and for patients with rheumatoid arthritis to reduce nonsteroidal anti-inflammatory use.


Do I need this supplement?

If you do not consume a diet high in foods containing omegas or do not eat fish at least 2x per week taking a this supplement may be beneficial.


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.

17 01, 2016

Chickpea Stuffed Portabella Mushroom

January 17th, 2016|Recipe|Comments Off on Chickpea Stuffed Portabella Mushroom

Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (Can be put on pizza.  Gets crispy.)


1 can Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 cup small chopped carrots
1/4 cup finely chopped red onions
3-4 scallions chopped
1/2 – 3/4 tsp. salt (depends on if the chickpeas are already salted or not)
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1+ tsp. Italian herb blend (Thyme, oregano, rosemary, basil, marjoram)
2 Tablespoons tahini
black pepper to taste
1/4 cup raw cashew halves
1/4 cup bread crumbs or ground oats
2 tsp. extra virgin olive oil (optional)
5-6 Portabellas, stems removed. Remove gills if you like

salt, pepper, thyme to taste
extra virgin olive oil
1 tomato sliced

Wash and scrub the bellas. Pat dry. Brush olive oil all over and place with tops down on parchment lined baking sheet. Sprinkle a little salt, pepper and thyme on the bellas.

In a bowl, add chickpeas and mash well. Add all the ingredients till black pepper and mix well. Taste and adjust salt and seasoning. When ready to use the stuffing to stuff the portabellas (or to stuff bell peppers or tomatoes or Squash). Add the cashews, breadcrumbs and oil and mix well. Add a few tsps. broth or water if the mixture feels too crumbly.
Note: If you like the veggies well cooked, then sauté the onions in oil, for 4-5 minutes on low-medium heat. Then add carrots, cashews and mashed chickpeas and a few tablespoons of veggie broth, cover and cook for 5-8 minutes. Take off heat, add the rest of the ingredients and mix well and use.
Stuff the seasoned mushrooms with the stuffing. Top with tomato slices. Bake in preheated 350 degrees F for 30-40 minutes, or until the mushrooms are well done and the stuffing is golden.

Adapted from VeganRicha


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.

17 01, 2016

Moroccan Farro & Lentil Soup

January 17th, 2016|Recipe|Comments Off on Moroccan Farro & Lentil Soup

Moroccan Farro & Lentil Soup


¼ cup lentils dry (or ½ cup red lentils cooked)

¾ cup water

½ tbsp. coconut oil

1 clove garlic, minced

½ cup yellow inion, diced

½ tsp. fresh ginger, grated

2 cups low-sodium vegetable broth

¼ cup faro, dry

½ cup sweet potato, diced into small cubes

½ cup red bell pepper, diced

½ cup globe tomatoes, diced

½ tsp. cumin

½ tsp. cinnamon

¼ tsp. turmeric

½ tsp. nutmeg

2 cups fresh spinach

¼ cups raisins



  1. In a 1 1/2 –quart pot, add dry lentils and water. Bring to a boil and reduce to medium heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion, and ginger in a 3-quart pot over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to 3-quart pot. Add vegetable broth, faro, sweet potato, red pepper, tomato, cumin, cinnamon, turmeric, nutmeg, spinach, and raisins,.
  4. Cover with lid, bring to a boil and immediately reduce to medium heat. Cook for 30 minutes or until farro is tender.

Recipe adapted from Academy of Nutrition and Dietetics

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.

17 01, 2016

February Heart Health Sample Meal Plan

January 17th, 2016|Nutrition|Comments Off on February Heart Health Sample Meal Plan

Breakfast: Power lentil wrap & fruit

1-6” tortilla

½ cup lentils, cooked (Trader Joe’s has precooked lentils in the produce section)

¼ cup raw spinach

Optional 1-2 scrambled eggs

Dash of Paprika, chili powder

2 Tbsp. fresh salsa

½ cup of berries


Snack: Greek yogurt w/honey & nuts

1/2 cup Greek yogurt

1 Tbsp. honey

¼ cup chopped pecans and walnuts

Mix together and enjoy!


Lunch: Moroccan Farro& Lentil Soup (see recipe on the blog at )



½ cup cauliflower

¼ cup hummus

10 almonds


Dinner: Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (see recipe on the blog at )


Snack: Peanut Butter & Banana Sandwiches

2 tbsp. Peanut Butter (or other nut/seed butter), 1 medium banana, 1 slice whole grain bread.

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.

16 01, 2016

Heart Health

January 16th, 2016|Nutrition|Comments Off on Heart Health

February-Heart Health Month

Heart disease is the leading cause of death in America. Many of these deaths and risk factors associated with heart disease can be prevented by a healthy lifestyle and an eating plan that includes, fruits, vegetables, whole-grains, beans and legumes. Adding these foods can decrease the potential of inflammatory response in our bodies. In addition, by choosing these heart healthy  foods and preparing meals from home you that are decreasing the total amount of saturated fat, trans fat, and sodium in your diet, all factorsassociated with heart disease. This month we want to focus on ways to introduce more plant-based and other heart healthy foods into your diet. Last month we discussed the benefits associated with eating at home as it minimizes the occurrence of certain chronic diseases. Be mindful of this, as eating out is associated with meals that are higher in calories, saturated fat, and sodium.Learn how to make plants the center of your plate while still having a balance of protein, fat, and carbs from new recipes offered this month.

Let’s Talk Healthy Fats

Fats are an essential component of a healthy diet and in fact 25-30% of your daily calories need to come from fats. However, it is important to know the differences between healthy fats vs. other types of fats. Unhealthy fats can increase the risk of heart disease whereas healthy fats can actually protect your heart and support overall health. As mentioned previously we want to minimize the amounts of saturated, and trans fats in our diets, these types of fats come primarily from animal products and processed foods. Heart healthy fats can be found naturally in foods like nuts, avocados, walnuts, flax seed, fish (salmon, tuna, sardines), olives, and natural peanut butter. Try and include some of these healthy snacks into your meals and snacks!

Omega 3’s known as the “Super Fat”

Research has found that a diet rich in omega 3’s can play a vital role in cognitive function and support a healthy heart. Foods that are rich in Omega 3’s include salmon, sardines, oysters, and anchovies. But lets not forget about our plant-based foods that contain great amounts of omega 3 fatty acids, these foods include, walnuts, pecans, flaxseeds, leafy greens (spinach, kale), and winter squash.  Our motto is food over supplements; however, in some cases supplementation is needed.

See this month’s metagenics product Omegas!

10 12, 2015

7 Day Home Cooked Challenge, Meal Plan & Recipes

December 10th, 2015|Nutrition, Recipe|Comments Off on 7 Day Home Cooked Challenge, Meal Plan & Recipes

Get excited about the 7 Day Home Cooked Challenge and Take Back Your Kitchen!

Here is a 7-day menu plan that can be used as guidance or if you are just feeling stuck after the holidays.

For more recipes go to www.NutriFormance.comclick blog tab > nutrition > recipes!

For Questions or comments contact Susan @

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Overnight Oats Smoothie Egg Sandwich Grapefruit Steel Cut Oatmeal Oatmeal Pumpkin Pancakes Mint Smoothie Breaded Kale Frittata
Lunch Tempeh Tacos Spring Salad Avocado Fruit Salad Salmon Pinwheels Spicy Oat Crusted Chicken Apple Salad w/Figs & Almonds Broccoli & Cauliflower Salad
Dinner Cauliflower Pizza Kick’n Chicken Seared Tuna with Pistachio Burger Tex-Mex Soup Toasted Coconut & Chicken lettuce wraps Veggie Burger

Day 1



Overnight Oats


  • 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.



Tempeh Tacos

serves 4// active time 20 minutes, total time 30 minutes

Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.


12 oz. package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)

3 tablespoons low-sodium soy sauce

2 teaspoons cumin

2 teaspoons chili powder

1/2 teaspoon oregano

1/4 teaspoon salt

1 red bell pepper

1 white onion

2 cloves of garlic, smashed and roughly chopped

1 teaspoon olive oil

12 corn tortillas

1/2 cup cilantro

1 orange, cut into segments



  1. Cut tempeh into short strips and place into a shallow tupperware.
  2. Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
  3. While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp. olive oil.
  4. Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
  5. Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
  6. Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.




Cauliflower Pizza

serves 3-6// active time 30 minutes, total time 1 hour

This non-traditional, yet highly flavorful, pizza-style dish is made with a cauliflower, ground almond and chia seed crust. Top the crust with your favorite toppings and enjoy this healthy meal any night of the week. Serve with a side salad and a vinaigrette dressing.


1/4 cup chia seeds

3/4 cup water

3/4 cup ground almonds or almond meal
1 head cauliflower
2 tsp. dried oregano
sea salt, or to taste
freshly ground pepper, to taste

1/4 cup nutritional yeast (optional)

1 onion, sliced
2 cups sliced mushrooms
1 green pepper, sliced
1 cup tomato sauce
2 tbsp. chopped sun-dried tomatoes (optional)
1/4 olives, sliced
chiles flakes, to taste


To make the crust, combine together the chia seeds and water and let sit for at least 20 minutes.

Meanwhile, preheat the oven to 400°F (200°C).

Next, clean and roughly chop the cauliflower. Place the pieces of cauliflower into a food processor and pulse until it has a fine rice-like texture.

Measure out 3 cups of the cauliflower and place into a large bowl. Add the ground almonds, oregano, salt, pepper and nutritional yeast (if using). Other flavorings, such as garlic and/or onion powder can be added to the crust if you like.

Make a hole in the center and add in the Chia mixture.

Using your hands, combine the ingredients and shape into a rough ball. The mixture will obviously not resemble a traditional flour dough.

Next, place the mixture onto a baking tray and press into an even flat crust — making sure that the sides of crust are the same thickness as the middle, otherwise they will burn more easily. If desired, the crust can also be shaped into individual pizzas.

Bake the crust for approximately 20 to 25 minutes, or until golden brown around the edges. At this point, the crust could be used as is, but it won’t be firm enough to lift with your hands. For a firmer crust (which we recommend), carefully flip the crust onto the back of another baking tray that has been lined with a clean piece of parchment. Next, carefully lift or slide the crust back onto the same baking tray and then gently and slowly remove the parchment paper from the top of the crust. Place the tray back into the oven and bake for another 5 minutes or so.

Assemble the pizza: Top with your favorite toppings or use the ingredients listed above as inspiration.

For this particular combination of ingredients, it is best to cook the ingredients first. To do this, heat a large fry pan over medium to medium-high heat. Once hot, add the onions and dry-sauté for a minute and then add the mushrooms and let cook for another 2 or 3 minutes, or until most of the moisture has evaporated. Next, add the green onion and let cook for another minute or so.

No matter which vegetables or ingredients you use, keep in mind that they will not really get cooked in the oven. So if they you want them cooked once the pizza is done, you will need to do so before you add them to the pizza.

Lastly, mix together the pizza sauce and sun-dried tomatoes (if using). The sun-dried tomatoes just add a bit of depth and richness to the sauce.

Next, spread a thin layer of the sauce onto the crust and top with the vegetables, sliced olives and chile flakes. Bake the pizza for another 5 to 10 minutes, just to fully heat the crust and toppings through.







½ cup nonfat or low-fat Greek yogurt

½ cup frozen strawberries

1/2 cup frozen blueberries

1 cup spinach leaves

1 small banana

1 Tbsp. peanut butter (or nut/seed butter of your preference)

½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)


Put all ingredients in blender, and blend until smooth.


Spring Salad

This recipe is light and packed with vegetables. If you would like to add more protein, you could add in white beans, chick peas, or lentils. If you are making this salad in advance, add the strawberries in right before serving as they will leave pink juices in the salad.

1 cup uncooked quinoa, rinsed and well-drained

½ Tbsp. extra virgin olive oil

1 leek, sliced into rounds or half moons

2 garlic cloves, minced

1 bunch asparagus, ends broken off and chopped into 1-inch pieces

1 cup diced strawberries (optional)

¾ cup fresh or frozen peas

1 cup fresh parsley, roughly chopped

2-3 Tbsp extra virgin olive oil, to taste

3 Tbsp fresh lemon juice

½ Tbsp pure maple syrup (or other sweetener)

¼ tsp sea salt

Pepper, to taste

  1. Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1 ½ cups of vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with a tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with a fork, remove from heat, and let sit covered for 5 minutes.
  2. Meanwhile, grab a very large skillet or wok. Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt and pepper. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.
  3. Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, and ¼ tsp salt) to taste. Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and pepper and enjoy!




Kicken Chicken served with homemade ranch dip

Yield: 8-12 servings


  • ¼ cup olive oil
  • ¼ cup lime juice (fresh is best, optional from bottle)
  • 1 cup hot sauce of your preference
  • 2 cloves garlic chopped
  • 2 lime wedges
  • 2-3lbs of chicken tenders (breasts cut into strips)


  1. Mix together the hot sauce, olive oil, lime juice, and garlic. Pour into a Ziploc bag.
  2. Place chicken strips into the bag with the mixture. Marinade the chicken for at least 15 minutes, but can be as long as 12 hours.
  3. Grill chicken until cooked to an internal temperature of 165F or broil in oven on low rack until cooked
  4. Once cooked, squeeze lime juice from lime wedges on top of the chicken and enjoy


Note: see our blog for homemade ranch dip to accompany your chicken strips


Day 3



One & half minute Egg Sandwich


  • 1 whole wheat English muffin or sprouted grain
  • 1 egg
  • Cooking spray or oil & paper towel
  • 1T milk
  • Salt & pepper to taste
  • Small handful of chopped fresh spinach or just under 1/4c of thawed & drained frozen spinach
  • Optional additions: cheese, deli meat, hummus, avocado, spinach


Spray microwave safe bowl with cooking spray or drizzle oil and use paper towel to spread around. (hint: use bowl that has same size circumference at bottom as the English muffin).  Place 1 whole grain or sprouted English muffin in toaster. Crack 1 egg and add milk scramble with fork and then add spinach, salt and pepper. Scramble. Pour egg mixture into greased microwave safe bowl. Cook 1 minute in microwave (may need 1.5 minutes). Slide egg onto English muffin, add your additions, and enjoy!

The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.

Also freezes well (prep once, eat breakfast for the week)

Great for active individuals & athletes to start their day.



Avocado Fruit Salad

  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 avocado
  • 10 strawberries
  • ½ lemon, juice squeezed
  • ¼ cup 0% Greek yogurt
  • 2 tbsp pure vanilla extract
  • ¼ cup chia seeds


  1. Wash, peel, core and remove seeds from fruit and cut into desired size. Add to a large bowl.


  1. To make dressing, in a separate bowl, whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over fruit and mix just enough to combine. Serve chilled.
  2. Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift juices from the bottom of the bowl.




Seared Tuna with Pistachio crust on a bed of Farro & Amaranth

This is a great source of lean protein and an easy way to get in some nutrients such as vitamin B12, vitamin D, calcium, and iron. Prepare Farro and Amaranth per package directions.

One 2 ¼ pound piece tuna loin

2 TBSP olive oil

Coarse sea salt

Freshly ground black pepper

Scant 1 ¼ cups raw or roasted unsalted pistachios

Finely grated zest of 1 lemon

5 TBSP Dijon-style mustard


  1. Heat a grill pan or large cast-iron skillet over high heat. Use a sharp knife to cut the tuna loin lengthwise, along natural divisions of the fist, into 2-3 cylindrical pieces. Brush them all over with the oil, then season with salt and pepper to taste. Add to the pan or skillet and sear on each side, for a total of no more than 3-4 minutes; the tuna should be rare at the center and just cooked on the edges. Transfer to a plate and refrigerate until well chilled for about thirty minutes.
  2. Chop the pistachios, preferably in a food processor, consistency of fine crumbs. Scatter them on a rimmed baking sheet and mix with the lemon zest. Lay 2-3 good-size pieces of plastic wrap on the work surface. Place a piece of seared tuna loin on one-piece of plastic wrap. Brush with some of the mustard on the three visible sides, then invert and transfer to the pistachio-lemon mixture. Press gently to completely coat on the three sides. Brush the top with mustard, then invert to coat the fourth side, pressing gently so the mixture adheres. Transfer to a piece of plastic wrap; wrap tightly and refrigerate. Repeat with remaining tuna pieces, mustard and coating. Chill for several hours and up to overnight.
  3. To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.


Day 4


Grapefruit Steel Cut Oatmeal

This hearty breakfast is a great source of fiber and helps lower your cholesterol


¼ cup oats

¾ cup soy milk (or whichever milk you prefer)

½ tsp vanilla extract

½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)


Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!



Salmon Pinwheels


    1/2 cup coarse dry breadcrumbs, preferably whole-wheat

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons low-fat mayonnaise




  1. Preheat      oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Mix      breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a      small bowl until combined.
  3. Working      with one at a time, spread 1teaspoon mayonnaise on a salmon strip. Spread      about 3 tablespoons of the breadcrumb mixture over the mayonnaise.      Starting at one end, roll the salmon up tightly, tucking in any loose      filling as you go. Insert a toothpick though the end to keep the pinwheel      from unrolling. Place in the prepared dish. Repeat with the remaining      salmon strips.
  4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the    toothpicks before serving.




Greek Hamburgers – Featured on “How to” Video

Beeftakia – Ellie Huff’s “Beeftakia”




1 pound ground beef

2 Tbsp parsley chopped

1 chopped onion

½ cup breadcrumbs (sub whole oats)

1 egg

1 ounce ouzo



1 tsp oregano

1 lemon (Greek secret ingredient)




Preheat oven to 350. Mix all ingredients together. Shape into burgers. Place on foil lined broiler pan. Bake for 20 minutes.


Makes 4 servings


Nutritional Information per Serving


Calories: 248

Fat: 8g

Carb: 13g

Protein: 28g



Day 4


Oatmeal Pumpkin Pancakes with maple Greek yogurt topping


  • ¾ cup rolled oats
  • ¾ cup milk
  • 1 egg
  • 1/3 cup whole wheat flour
  • ½ tsp. sugar
  • ½ tsp. baking soda
  • 1 tsp. cinnamon
  • *Mix-ins – pumpkin puree, blueberries or whatever else you like for pancakes!

Topping (makes enough for 2-3 pancakes)

  • ½ cup plain Greek yogurt.
  • ½ tsp. cinnamon (or more if you like)
  • 1 tsp. maple syrup (more or less to taste)


  • Mix the oats and milk together in a bowl and let sit for 5-10 minutes to soften.
  • Add egg, flour, sugar, baking soda cinnamon and any other mix-ins that you would like. Stir to combine.
  • Lightly spray non-cook skillet and place over medium heat. When skillet is hot, pour 3-4 tablespoons of batter onto skillet. Flip when batter starts to bubble.  Cook until both sides are lightly browned.  Makes 5-6 medium sized pancakes.  Store leftovers in air-tight container and reheat leftovers in the toaster oven or on stove-top.
  • Top with Greek yogurt topping or fruit and enjoy!



Spicy Oat Crusted Chicken

2 T canola oil

1 T melted butter or coconut oil

2 t chili power

1t garlic powder

1 t ground cumin

¾ t salt

1.5 c quick oats, uncooked

1 egg, lightly beaten

1T water or milk

4 skinless chicken breast

Fresh prepared Pico de Gallo

1 can no-salt added cannellini beans, rinsed


Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt.  Add oats, stirring until evenly moistened.

In another flat, shallow dish, beat egg and water with fork until frothy.  Dip chicken into egg wash.  Then coat completely in seasoned oats.  Place chicken on a foil-lined baking sheet.  Pat any extra oat mixture onto top of chicken.

Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.

Mix Pico de Gallo with beans and set aside.

Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.


Tex-Mex Tomato and Bean Soup

Makes 6 servings


2 carrots, chopped (or 1c shredded)

1c celery, chopped

1 red bell pepper, chopped (about 3/4c)

1T olive oil

1 med onion, chopped (1c)

¼ t salt

1 large can (28oz) no-salt-added black beans, rinsed and drained

1/2c cilantro leaves, chopped

2 T siracha

1/4c lime juice

3 corn tortillas (6”), sliced into ¼- inch strips

6T non fat Greek yogurt (optional)

1 sliced avocado (optional)



  1. Place carrots, celery and bell pepper in small microwave bowl. Add ¼ c water, cover top of bowl and microwave on high for 5 minutes or until vegetables are just tender.
  2. Heat oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes. Add steamed vegetables and season with salt. Sauté and additional 5 minutes or until vegetables are slightly caramelized.
  3. Add tomatoes with juice and water. Add beans, cilantro, and sriracha. Stir to blend, bring to a simmer, reduce heat to low, and cook 25-30 minutes. Add lime juice.
  4. Top each serving with tortilla strips and a tablespoon of plain non fat Greek yogurt and 2-3 slices of avocado.

Day 6


 Mint Smoothie

This recipe tastes more like a milk shake than a smoothie, which means kids will love it. It contains protein-rich Greek yogurt, antioxidant-rich spinach, and heart-healthy monounsaturated fat from avocado, which makes this a nutritionally sound treat. The chocolate chips are optional, but good for the soul.


¾ cup vanilla (or plain) low-fat Greek yogurt

½ cup tightly packed spinach

1/3 – 1/2 cup milk (can be regular or non-dairy milk)

5 ice cubes

½ avocado

½ – 1 Tbsp. honey (to taste)

1 Tbsp. chocolate chips

¼ tsp. pure mint extract (can also use ¼ cup fresh mint)

  1. Blend all ingredients in a blender until smooth. Enjoy!




Apple Salad with Figs and Almonds

Figs are in season through December and are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Apples are also in season throughout fall and early winter, which means they are at their peak sweetness and flavor. Use this recipe as a fresh appetizer or a palate cleansing side dish!

Makes 6 Servings


2 large red apples, cored and diced

6 dried figs, chopped

2 ribs of celery, diced

1/2 cup non-fat Greek yogurt

1 tablespoon lemon zest

2 tablespoons slivered almonds

2 carrots, peeled and grated


In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly. Top with almonds and grated carrots. Serve.






Toasted Coconut & Chicken Lettuce Wraps


  • 2 chicken breasts (about 1lb)
  • 1 cup unsweetened shredded coconut flakes
  • 2 large shallots-thinly sliced
  • 1 tsp of chili powder
  • ½ cup fresh cilantro leaves- roughly chopped
  • Dash of salt
  • 1 tbspgrapeseed oil, sunflower oil, or coconut oil
  • Squeeze of fresh lime juice
  • ½ head of romaine or endive lettuce- whole leaves separated to create wraps
  • 1 avocado-diced
  • Lime wedges


  1. Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot & cook for about 15-20 minutes. When chicken is done- drain water, allow meat to cool & pull into thin strips.
  2. While the chicken is cooking in Step 1, take out coconut flakes & a small, non-stick skillet. Place the coconut flakes in skillet and toast over low heat until lightly brown. Set aside.
  3. In a large bowl, combine shredded chicken with shallots, 2/3 of the toasted coconut flakes, cilantro, and chili powder. Season with salt, add lime juice, oil, & mix well.

To assemble:

  • Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado and some more coconut flakes, and squeeze lime juice over. Serves 5-6 as an appetizer or 2-3 as main course.


Day 7



Braised Kale Frittata

Prep Time: 12 minutes

Cook Time: 30 minutes

Yield: Makes: 4 servings (serving size: 1/4 frittata)


  • 6 large eggs
  • 4 large egg whites
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)
  • 2 tablespoons chopped oregano
  • Cooking spray
  • 2 cups Braised Kale without cheese, drained, finely chopped
  • 3/4 cup chopped cherry tomatoes



  1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).
  2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.
  3. Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.
  • 3/4 cup chopped cherry tomatoes



Broccoli & Cauliflower Salad

Salad doesn’t always mean lettuce.  Try this nutritious, twist on the traditional Broccoli, Cauliflower salad and take to your next outdoor picnic or BBQ.  Then you know you will have a healthy option to keep your intake balanced.


1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)


1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar


Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.

In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.

Mix together dressing with broccoli mixture.

Chill 1 hour and serve.  (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)


Veggie Burger – Featured on “How to” video

2 cups raw almonds *

1 small cloves garlic

2 T balsamic vinegar

1 T soy sauce

1.5 T tomato paste

1/2 tsp. dried rosemary

1/4 tsp. sea salt

1 cup green onions

1/2 cup sun-dried tomatoes (not oil packed)

1.5 cups cooked quinoa or brown rice


In a food processor, add almonds, garlic, balsamic, tamari, tomato paste, rosemary, and salt. Puree until the nuts are very finely ground, and becoming a little sticky. Be sure to grind them fine enough so that the almonds release some oils and become a little ‘sticky’, that will help bind the burgers – you don’t want almond butter, but a very fine meal that is becoming clumpy. Then add green onions and sun-dried tomatoes and pulse through until the mixture becomes dense and is starting to hold together. Add quinoa and process/pulse through again until well incorporated. Remove blade, and shape into patties (or refrigerate first for 1/2 hour, helps make easier to shape patties). To cook, heat a non-stick skillet over medium heat. Cook patties, about 5-7 minutes on first side, and then another 3-5 minutes on second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with fixings of choice.  Makes about 6 patties.

Sun-dried tomato note: Some varieties/brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight – but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (fully drain and pat dry before adding to processor).

Adapted from Dreena Burton’s Plant-Powered Kitchen



30 11, 2015

Are You Wearing the Correct Fitness Shoe?

November 30th, 2015|Endurance, Group Fitness, Hybrid, News, Personal Training, Sports Performance|Comments Off on Are You Wearing the Correct Fitness Shoe?

By Randy Leopando, CSCS, FMS, Director of Personal Training

Are you wearing the correct type of shoe when you exercise?  The right shoe can make or break your workout. After all, an ill-fitting shoe can cause faulty mechanics, pain, and even injury. If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes.


The repetitive nature of running requires extra attention to footwear in order to prevent injury and maximize comfort. Running shoes reduce the impact of each step you take. They are designed for forward motion with specific cushion in the heel and forefoot.  I highly recommend you get fitted at a specialty store.  Your foot type will dictate what type of shoe to get.  Locally I recommend the Running Center and Big River Running – they can analyze your gait and make the appropriate recommendation.


Walking involves a heavier heel strike, so walking shoes are created to have a round and stiff heel to support the heel-toe action of the gait. When shopping for a new walking shoe, check the flexibility of the sole. The toe box should be able to bend and twist easily for best results. Search for shoes with breathable mesh to keep feet cool on long jaunts.


To lift weights effectively, a stable foot is required. Look for a shoe that provides a flat and sturdy base like a low-profile cross-trainer. Most cross-trainers work well for the average gym goer because they can be used for weight lifting, plyometric and cardiovascular endurance activities. Cross-trainers, however, are not especially great for any one activity. If you are focusing specifically on Olympic lifting, for example, Olympic lifting shoes provide a rigid structure and small heel lift, which enhances the stability of the foot for explosive power transfer.

Group Fitness Classes

Our Group Fitness and Hybrid Training classes are diverse and demand lateral movement, agility and stability. Look for a pair of lightweight cross-trainers with ankle and arch support. You will likely want a shoe with a wide toe box and a soft, flexible sole to grip the floor and maneuver in a variety of formats. If you attend cycling class on a regular basis, consider a pair of cycling shoes, which provide a solid base to alleviate foot fatigue and clips to allow you to connect with the bike for a more efficient and comfortable pedal stroke.

If the shoe fits…

Once you have the proper shoe for the workout, it’s important to replace them periodically. Shoes may lose their support or cushion long before they actually look worn. In fact, your body may signal shoe break down with aches or pains in your feet, shins, knees or back. A trained professional at a specialty store can recognize wear in your current shoes, watch your gait and provide recommendations. Most experts suggest replacing running shoes every 300 to 500 miles. For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. If you like the comfort of your fitness shoes for running around town doing errands, consider buying a second pair to act as your “casual” shoe.  Hope this info gets you off on the right foot!

15 11, 2015


November 15th, 2015|Nutrition|Comments Off on CoQ10

Metagenics Product of the Month

So what is CoQ10 anyways? CoQ10 is a naturally occurring vitamin-like substance that is vital for health. Cells throughout our body, especially in the heart, liver, kidneys, and pancreas depend on CoQ10 to sustain life.

Why might this product be beneficial for me?  As we age our body’s production of CoQ10 slowly diminishes and can also be depleted by lifestyle habits, environmental factors, and statin medications. In addition, dietary and supplemental CoQ10 is often difficult to absorb, thus your body may not be getting what it needs.  Metagenics CoQ10 is a specialized product that is designed for better absorption in order to ultimately deliver more reliable health outcomes.

In what form does Metagenics CoQ10 product come? Available in three different forms; liquid (NanoCell-Q), concentrated soft gels ( CoQ10 ST-100, CoQ10 ST-200), or chewable gels (Nutragems CoQ10 300)

What does the research say? Research suggest that CoQ10 may support healthy aging, energy production, antioxidant protection, and overall wellness.


15 11, 2015

Energy Boosting Sample Meal Plan

November 15th, 2015|News, Nutrition|Comments Off on Energy Boosting Sample Meal Plan

All meals that you find on the sample meal plan are rich in whole-grains, fruit, vegetables, and lean proteins. These meals are full of vitamins , and minerals and will keep  you satisfied, and fueled throughout the day to keep your energy boosted!


Steal Cut Oats w/ pears & Raisins


½ Cup Steal Cut Oats

¾  cup 2% milk

1 cup diced pear

1 oz. Raisins                                            *Cook steal cut oats on stove top, add milk.


Whole– grain toast w/peanut butter & honey

2 Tbsp. Peanut Butter

1 piece Whole-grain bread   

1 tsp. Honey


Shrimp wrap:

1 ½” Tortilla

½ Avocado , diced

3 ounces Shrimp

¼ Cup black beans (Rinsed & drained)

¼ cup spinach

2 tbsp. salsa

2oz feta cheese

½ cup cucumber , diced

½ cup tomatoes , diced

2 tbsp. Balsamic

Fill 1 1/2” tortilla with 3 ounces of cooked peeled shrimp, 1/2 avocado, 1/4 cup black beans, 1/4 cup spinach, 2 tbsp. Salsa, 1 oz. Feta cheese.

For cucumber and tomato salad: Add cucumber, cherry tomatoes, balsamic and mix.


1/2 cup carrots

1/2 apple

1/2 cup Hummus (for dipping carrots)


6oz. Lean Pork Tenderloin

1/2 medium sweet potato baked

1 cup  steamed broccoli w/ 1 tsp. Butter and fresh squeezed lemon juice

1/2 cup unsweetened apple sauce


1/4 cup pomegranate seeds

1/4 cup cashews, chopped

1– 6oz container of Greek yogurt

Mix and Enjoy!