29 11, 2016

The Benefits of Massage Therapy

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

Written By: Rena Hembrock

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

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

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

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

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

Schedule a massage to experience these wonderful benefits today!

For more information email Amyp@nutriformance.com

 

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21 11, 2016

Sample Meal Plan

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

Breakfast:

½ cup oatmeal cooked with almond milk

1 small banana

2 Tbsp. chopped pecans

Dash of cinnamon

8 oz. coffee

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

Snack:

Chocolate and peanuts Kind bar

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

Lunch:

Trader Joe’s Vegetable Jambalaya

Add ½ cup beans and 1 link of Andouille Sausage

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

Snack:

Apple and 1 cup chocolate milk

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

Dinner:

Trader Joe’s Frozen Turkey Burger

½ Avocado

Lettuce, Tomato, Pickle

Wheat bun

3 oz. Trader Joes Sweet Potato Fries

Strawberries (6)

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

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

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

21 11, 2016

HoliDAYS vs holiMONTH

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

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

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

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

 

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

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

 

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

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

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

 

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

21 11, 2016

Supplement of the Month

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

PhytoMulti


Why we love it?
Metagenics Product of the Month!

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

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

 

Research

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.

21 11, 2016

Quick Ready-Made Meals

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

Quick Ready-Made Options 

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

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

  • Trader Joe’s Vegetable Jambalaya

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

  • Trader Joe’s Frozen Turkey Burgers

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

  • Trader Joe’s Chicken Parmesan

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

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

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

  • Trader Joe’s Precooked Lentils

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

  • Trader Joe’s Pesto Chicken Breasts

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

  • Whole Food’s Zoodles or Beet Noodles

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

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

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

 For further questions or to schedule an appointment, contact Susan at susanc@nutriforamnce.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.

21 11, 2016

Product of the Month

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

DietMaster Go App

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

With DietMaster Go you can:

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

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

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.

21 11, 2016

Healthy Holiday Recipe

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

Week 2 Healthy Holiday Recipe with Susan.

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

chickpea stuffed squash with balsamic glaze:

2 acorn squash, seeds removedacornsquash

1.5 cups cooked chickpeas

1 small yellow onion

2 cloves garlic

handful baby portobellos, sliced

1 tsp dried thyme

1 tsp dried oregano

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

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

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

18 11, 2016

Healthy Holiday Recipe Series

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

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

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

17 10, 2016

Product of the Month

October 17th, 2016|Nutrition|Comments Off on Product of the Month

It’s time to create a healthy relationship with your food, mind, and body, and this book, Intuitive Eating, will help you accomplish that!

This book will teach you:intuitive-eating

  • How to find satisfaction in eating
  • How to honor hunger and feel fullness
  • How to feel your feelings without using food
  • And many other things about intuitive eating!

Only $10 on Amazon!

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.

https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047

 

13 10, 2016

Myth Busters

October 13th, 2016|Nutrition|Comments Off on Myth Busters

Myth Busters

Detox, paleo, gluten-free, ketogenic. You may be asking yourself what these words even mean and you may be wondering if you should be following this diet. Below you can see the pros and cons of these diets, along with what you are allowed to eat and not allowed to eat while following this diet.

Gluten-free diet: diet that excludes the protein, gluten. This diet is primarily used to treat celiac disease.

What can I eat? What can’t I eat?

* Foods not containing Gluten

o Fruits and vegetables

o Most dairy products

o Meat, fish, & poultry

o Beans

o Seeds and nuts

* Grains not including gluten protein

o Amaranth

o Buckwheat

o Corneal

o Rice

o flax * Any grain based product containing the gluten protein o Wheat o Barley o Rye o Triticale * Any foods made in a factory with gluten containing grains

Pros of a Gluten-free diet Cons of a Gluten-free diet

* Relieves symptoms and complications for

those with celiac disease

* Promotes intake of less refined foods * Difficult to follow * Restricts people from healthy foods * Gluten-free substitutions may be higher in calories

Paleo (Caveman) Diet: diet is based on foods that our ancient ancestors ate. If a caveman couldn’t eat it, neither can you.

What can I eat? What can’t I eat?

* Meat, chicken, turkey, & pork

* Fish

* Fresh fruit

* Nonstarchy vegetables

* Nuts & Seeds

* Eggs

* Plant based oil: olive, walnut, grapeseed, &

coconut * Grains: oats, wheat, barley * Starchy vegetables * Legumes or beans * Dairy products * Sugar * Processed foods * Salt

Pros of a Paleo diet Cons of a Paleo diet

* Could increase fruit and vegetable intake

* Could decrease intake of processed, high-

sugar, and high-sodium foods

* May lose weight primarily due to limited food

choices * Low in carbohydrates, which is dangerous for athletes * Vitamin and mineral deficiencies * High-fat diet, which could lead to weight gain

Detox Diet: intention is to eliminate toxins in your body. The body naturally detoxifies itself, getting rid of these toxins, and eliminating them through perspiration and waste

What can I eat? What can’t I eat?

* Fruit/vegetables juices and water

* Some detoxes allow fresh and frozen fruits

and vegetables

* Few allow whole grains and flaxseed * Solid foods

Pros of a Detox diet Cons of a Detox diet

* May reduce alcohol and caffeine intake

* Decreased intake of high fat and highly

processed foods

* Eating more plant based foods * Weight loss is from fluid and potentially muscle mass * Weight regain is rapid * Metabolism slows down, making it more difficult to keep weight off * Nutrient deficiencies

Ketogenic Diet: low-carb, high-fat diet that was originally designed to treat epilepsy. It uses fat for fuel and is now being used as a weight-loss method

What can I eat? What can’t I eat?

* Meat and fatty fish

* Eggs

* Full-fat dairy: butter, cream, cheese

* Nuts and seeds

* Healthy oils

* Avocados

* Low-carb vegetables: leafy greens, asparagus,

cucumbers, celery * Sugary foods: ice cream, pudding, sugary drinks * Grains * Fruit * Beans and legumes * Alcohol * Milk

Pros of a Ketogenic diet Cons of a Ketogenic diet

* Lowers blood glucose levels

* May decrease inflammation

* Rapid weight loss

* Vitamin and mineral deficiency * Electrolyte abnormalities * May increase your risk of heart disease * Lack of energy

13 10, 2016

Supplement of the Month

October 13th, 2016|Nutrition|Comments Off on Supplement of the Month

UltraMeal Advanced Protein

Why we love it:

* Metagenics continually evaluates their ingredients for safety and effectiveness and ensures that their products are of the highest quality. Their Advanced Protein contains 20 grams of protein and essential vitamins and minerals to help preserve lean skeletal muscle mass as we age, support protein synthesis and muscle growth and maintenance.

Why you need it:

* You may need this product if you have sarcopenia, the age associated loss of skeletal muscle mass. You may also need this product if you want muscle growth or muscle maintenance.

Food products rich in protein:

* High protein foods include: meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds.

Research:

* Sarcopenia is the loss of muscle mass that occurs with aging. Aging is associated with decreased protein intake, weight loss, and decline in muscle mass. Research has shown that a protein supplement may be useful in preventing and reversing sarcopenia.

13 10, 2016

Sample Meal Plan

October 13th, 2016|Nutrition|Comments Off on Sample Meal Plan

Sample Meal Plan

Breakfast:

* Overnight oats

Nutrition: 472 calories, 50 grams carbohydrates, 18 grams protein, 46% calories from fat

Morning Snack:

* Smoothie with protein powder

Nutrition: 385 calories, 55 grams carbohydrates, 22 grams protein, 23% fat

Lunch:

* Turkey Orzo Soup (see blog for recipe)

* 1 whole wheat roll

* 1 medium apple

Nutrition: 570 calories, 99 grams carbohydrates, 37 grams protein, 5% fat

Dinner:

* Chicken Brown Rice Bowel (see blog for recipe)

* Mixed green salad with balsamic vinaigrette

Nutrition: 469 calories, 33 grams carbohydrates, 31 grams protein, 40% fat

Evening Snack:

* Bell peppers with 2 tablespoons of hummus

Nutrition: 105 calories, 11 grams carbohydrates, 3 grams protein, 51% calories from fat

Total Nutrition for Day: 2,001 total calories, 248 grams carbohydrates, 111 grams protein, 28% calories from fat

For questions or to schedule an appointment, contact Susan at susanc@nutriformance.com

13 10, 2016

Chicken and Brown Rice Bowl

October 13th, 2016|Recipe|Comments Off on Chicken and Brown Rice Bowl

Chicken and Brown Rice Bowl

* Ingredients

o ½ cup uncooked brown rice

o 24 ounces uncooked, boneless, skinless chicken breast

o Dash salt

o Dash pepper

o 2 teaspoons + 2 tablespoons olive oil, divided

o 1 tablespoon honey

o 3 tablespoons lemon juice (about 1 medium lemon)

o 1 teaspoons Dijon mustard

o ¾ cup chopped celery (about 2 stalks)

o ½ cup diced onion (about ½ small onion)

o 1 ½ cups grams frozen peas and carrots, thawed

o ¼ cup chopped basil

* Directions

o Cook brown rice according to package directions

o Bake or cook chicken in a skillet on the

stovetop with 2 teaspoons olive oil until firm

and opaque throughout

o In a large bowl, whisk together 2 tablespoons

olive oil, honey, lemon juice, and

o Dijon mustard. Add celery, onion, peas and

carrots, and brown rice; toss to coat. Divide

rice mixture into four servings (about ¾ cups

rice mixture). Top each with about 4 ounces

grilled chicken.

* Nutrition information

o Serves: 4 – Serving size: ¾ cup rice mixture +

4 ounces cooked chicken

o Per serving: Calories: 388; Total Fat: 17 grams; Saturated Fat: 3 grams; Monounsaturated Fat: 8 grams; Cholesterol: 79 mg; Sodium: 363 mg; Carbohydrate: 28 grams; Dietary Fiber: 3 grams; Sugar: 9 grams; Protein: 30 grams

 

For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com

13 10, 2016

Turkey Orzo Soup

October 13th, 2016|Recipe|Comments Off on Turkey Orzo Soup

* Ingredients

o 1 large white onion

o 4 medium carrots

o 4 medium stalks celery hearts

o 2 tablespoons olive oil

o 4 cloves of garlic

o 1 ½ pounds turkey breast cutlets

o 10 cups chicken broth

o 1 ½ cups dry orzo pasta

o 2 lemons, juiced (about ¼ cup)

o 2 tablespoons chopped fresh parsley

* Directions

o Dice onion, carrots, and celery hearts. You should get about 2 cups diced onion, and 1 ½ cups each of diced carrots and celery

o In a soup pot, add diced vegetables along with 2

tablespoons olive oil and sauté for 5 minutes on

medium heat.

o Mince garlic cloves and add them to the pot, sautéing

for 2 minutes.

o Add in turkey breast cutlets (thinly sliced raw turkey

breast), broth, and dry pasta. Bring the soup to a

simmer, and then allow it to cook for 15-20 minutes.

o Test the orzo pasta for doneness before turning off the

heat. Remove the turkey meat and shred it using

2 forks, and then return it to the pot.

o Add in the lemon juice and fresh parsley. Stir to

combine, and serve hot in 2 cup portions

* Nutrition Information

o Serves: 8 – Serving size: 2 cups

o Per serving: Calories: 400; Total Fat: 5 grams; Saturated Fat: 1 gram; Monounsaturated Fat: 3 grams; Cholesterol: 53 mg; Sodium: 270 mg; Carbohydrate: 61 grams; Dietary Fiber: 5 grams; Sugar: 6 grams; Protein: 33 grams

For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com.

Check out our “How to” videos on our YouTube channel or on FaceBook or Twitter

20 09, 2016

Supplement of the Month

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

Vitamin D

Why we love it:

  • Metagenics provides you with a high degree of reliability and predicted safety in their products. Their complete line of Vitamin D3 formulas are designed for greater absorption, comes in varying dosages to meet your needs, and comes in liquid, tablet, and soft-gel forms to meet your preference.

Why you need it:

  • Many people in the U.S. have insufficient levels of vitamin D and there are few foods that are naturally rich in it. Vitamin D helps improve bone density, promotes healthy muscle function, heart health, immune system health, and overall health.

d3

Food products rich in vitamin D:

  • Very few foods are naturally rich in vitamin D. Food sources of vitamin D include: eggs, mushrooms, fish, and fortified food products, like dairy products and cereal.

Research:

  • Research has shown that vitamin D deficiency may be linked to many acute and chronic illnesses. A serum 25(OH)D level between 40-60 ng/ml has been shown to prevent many diseases, including: breast cancer, ovarian cancer, colon cancer, type 1 diabetes, and multiple sclerosis. Consuming foods rich in Vitamin D and taking the Metagenics Vitamin D3 supplements can help you achieve this serum 25(OH)D level.
20 09, 2016

Product of the Month

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

Having trouble planning healthy meals for yourself or for you and your family? We have a solution for you and it is the Mealime app!

mealime

  • Let’s you filter recipes by diet type, allergies, and food restrictions.
  • Select meal plans for 2-4 servings
  • Choose between 2 and 6 recipes per week
  • A well-organized grocery list is also created for each weekly meal plan.
  • Each meal takes just 30 minutes to make!

Check it out, it’s free!

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.

20 09, 2016

Cancer Prevention Sample Meal Plan

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention Sample Meal Plan

Sample Meal Plan

Breakfast:

  • Egg and hummus breakfast wrap (see blog for recipe)
  • 1 banana
  • 1 cup skim milk

Nutrition: 500 calories, 70 grams carbohydrates, 31 grams protein, 23% calories from fat

Morning Snack:

  • 6 oz. Vanilla Greek Yogurt
  • ¼ cup granola

Nutrition: 270 calories, 37 grams carbohydrates, 15 grams protein, 23% fat

Lunch:

  • Tuna salad on whole wheat English muffin
  • 1 cup of grapes
  • 3 oz. carrots

Nutrition: 367 calories, 54 grams carbohydrates, 21 grams protein, 20% calories from fat

Dinner:

  • One pan chicken and roasted vegetables (see blog for recipe)
  • 1 cup quinoa

Nutrition: 568 calories, 69 grams carbohydrates, 30 grams protein, 35% calories from fat

Evening Snack:

  • 1 Apple with 2 tablespoons peanut butter

Nutrition: 270 calories, 30 grams carbs, 7 grams protein, 53% calories from fat

Total Nutrition for Day: 1,975 total calories, 260 grams carbohydrates, 104 grams protein, 26% calories from fat

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.

20 09, 2016

One Pan Chicken & Roasted Vegetables

September 20th, 2016|Recipe|Comments Off on One Pan Chicken & Roasted Vegetables

Ingredients

  • 1 pound Brussel sprouts, trimmed and halved
  • 1 pound butternut squash, cut into bite-sized pieces
  • ½ medium onion, chopped
  • 1 lemon, thinly sliced
  • 3 large garlic cloves, minced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper
  • 4 chicken thighs (bone-in or boneless)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon fennel seeds
  • 1 teaspoon crushed red pepper
  • 1 teaspoon ground paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • ½ teaspoon pepper
  • 4 fresh sage leaves, chopped

Directions

  • Preheat oven to 450˚F. Combine the Brussel sprouts, squash, onion, lemon slices and minced garlic in a large bowl, add 2 tablespoons of oil, balsamic vinegar, salt, pepper, and nutmeg and toss to combine. Spread veggie mixture onto large baking sheet.
  • Combine 2 tablespoons olive oil, apple cider vinegar, fennel seeds, red pepper, paprika, garlic powder, sea salt, pepper and sage in a small bowl. Coat chicken with the marinade and arrange chicken on top of the Brussel sprouts and squash mixture. Bake for 30-40 minutes or until both the veggies and chicken are cooked through. Portion onto plates, squeeze any remaining juice from lemon over each serving and enjoy!

 Nutrition information

  • Serves:4 – Serving size: ¼ of recipe
  • Per serving: Calories: 348; Total Fat: 18 grams; Saturated Fat: 3 grams; Monounsaturated fat: 11 grams; Cholesterol: 80 mg; Sodium: 680 mg; Carbohydrate: 30 grams; Dietary Fiber: 8 grams; Sugar: 7 grams; Protein: 22 grams

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.

20 09, 2016

Egg & Hummus Breakfast Wrap

September 20th, 2016|Recipe|Comments Off on Egg & Hummus Breakfast Wrap

Ingredients

  • 1 whole grain tortilla
  • 1-2 tablespoons hummus
  • 2 large egg
    • Plant-based skip eggs, 1/4c hummus
  • 1/8 cup chopped yellow onion
  • 2 button mushrooms, sliced
  • 2 cups baby spinach
  • 1 tablespoon crumbled feta
    • Plant-based skip eggs, 1T chopped olives
  • 1 tablespoon chopped sun-dried tomatoes

Directions

  • Spray skillet with cooking spray and sauté onion and mushrooms for 3-4 minutes or until fragrant. Add spinach and sauté for a few minutes longer, until spinach has wilted.
  • Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through.
  • Warm up the tortilla and spread on a layer of hummus. Place the egg scramble in the center of the tortilla and top with sun-dried tomatoes and feta.
  • Wrap tortilla and serve!                                                                                                                                                Nutrition information:
    • Serves: 1 – Serving size: 1 wrap
    • Per serving: Calories: 300; Total fat: 13 grams; Saturated fat: 4 grams; Monounsaturated fat: 0 grams; Cholesterol: 193 mg; Sodium: 574 mg; Carbohydrate: 27 grams; Dietary Fiber: 6 grams; sugar: 5 grams; Protein: 21 grams

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.

20 09, 2016

Cancer Prevention

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention

Did you know that diet and physical activity could prevent 1/3 of cancer deaths?

Q&A

Q: What are antioxidants and do they reduce cancer risk?

A: Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals. Fruits, vegetables, and whole grains contain a wide variety of antioxidants, which protect cells from oxidative stress and may lower the risk of chronic diseases, like cancer.

Q: What are phytochemicals and do they reduce cancer risk?

A: The term phytochemicals means “plant chemicals.” They are plant compounds that are found in fruits, vegetables, and whole grains and have been linked to reducing the risk of major chronic diseases, including cancer.

Q: Does Vitamin D reduce cancer risk?

A: YES! Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.
American Cancer Society Recommendations for Cancer Prevention:
• Achieve and maintain a healthy weight throughout life
• Adopt a physically active lifestyle
*adults should engage in 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week
*children and adolescents should engage in 1 hour of moderate or vigorous intensity activity each day
• Consume a healthy diet with an emphasis on plant based foods

Breast Cancer
Breast cancer is the most commonly diagnosed cancer in women.
The following decreases your risk of breast cancer
• Moderate to vigorous physical activity
• Consumption of fruits, vegetables, poultry, and low-fat dairy products

Antioxidants & Phytochemicals
Antioxidants and phytochemicals are found in fruits, vegetables, and whole grains. They protect the cells from stress and damage, and reduce the risk of chronic diseases, including cancer.

Vitamin D
Vitamin D is obtained through sunlight, foods (eggs, mushrooms, and fortified products, like dairy products and cereal), and supplements. Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.