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Peanut Butter Banana Protein Smoothie

Ingredients:

* 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

jens@nutriformance.com

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

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Metagenics Product of the Month

PhytoMulti

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

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

susanc@nutriformance.com

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

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Sample Meal Plan

Breakfast:

* 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

Lunch:

* 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

Snack:

* 1 cup edamame

* 1 apple

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

Dinner:

* 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

Dessert:

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

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Grilled Potatoes and Onions

Prep Time: 15 m

Cook Time: 30 m

Ready In: 45 m

Ingredients

o 4 potatoes, sliced

o 1 red onion, sliced

o 1 teaspoon salt

o 1 teaspoon ground black pepper

o 4 tablespoons butter

Directions

  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

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Parmesan Asparagus

Prep Time
5 minutes

Cook
15 minutes

Ready In
20 minutes

Ingredients

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

Direction

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.

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Hawaiian Chicken Kabobs

Prep
 Time :10 m

Cook
 Time: 20 m

Ready In: 
2 h 30 m

Ingredients

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

Directions

  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.

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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
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Veggie & Quinoa Quesadilla w/Lime Slaw

Veggie and Quinoa Quesadilla with Lime Slaw

Ingredients

• 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 jens@nutriformance.com

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

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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?

WHY WE NEED PROTEIN

– 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)

WHEN WE AREN’T GETTING ENOUGH

– 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 jens@nutriformance.com.

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

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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 jens@nutriformance.com

All recipes, sample meal plans, and nutrition information is available on the blog at www.nutriformance.com

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