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Sample Meal Plan

Breakfast: Overnight Oats: ¾ cup dry oatmeal, ½ cup almond milk, 1 tbsp natural nut butter, 1 tsp chia seeds, 1 tsp honey, handful of berries, splash of milk in the morning (make the night before for a quick grab and go breakfast)

Snack: 1 cup sliced bell pepper and carrots with ¼ cup hummus

Lunch: Turkey Lettuce Wraps with an Orange: 2 pieces of romaine lettuce, 4 slices of deli turkey, 2 slices of cheese, vegetables and condiment of choice.

Snack: 10 whole wheat crackers and a ¼ cup cucumber Greek yogurt dip (tzatziki)

Dinner: Grilled lemon, basil, & cracker pepper chicken with 2 vegetable kabobs (see recipes on our blog at www.nutriformance .com)

 

 

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

jamiec@nutriformance.com

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Lemon, Basil, & Cracker Pepper Chicken

Yield: 4 servings

 

Note: Can also be baked in oven

 

Ingredients:

1lb chicken breasts

2 lemons

½ bunch fresh basil

Fresh cracked pepper to taste

 

Directions:

  1. Thaw chicken if not already thawed
  2. Slice lemons in half and squeeze juice into a large Ziploc bag
    1. Tip roll lemons on counter to release more juice before squeezing.
  3. Tear the basil into smaller pieces and place into the Ziploc bag with the lemon juice
  4. Tenderize breasts with a meat tenderizer
  5. Once meat is tenderized, pepper both sides to taste and place in the Ziploc bag with the lemon and basil
  6. Let the chicken marinade for 30 minutes or overnight
  7. Grill or bake to an internal temperature of 165°F

 

Nutrition Facts

Serving Size: 4 oz chicken, ¼ of a pound

 

Calories: 198      Total Fat: 4g        Sat Fat: 1.2g       Cholesterol: 96mg

Carb: 3g             Fiber: 1g              Protein: 35g          Sodium: 85mg

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Vegetable Kebobs

Yields 6 servings

Ingredients:

  • 2 cups cremini mushrooms
  • 1 cup cherry tomatoes
  • 1 red bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced into thick rounds
  • 1 yellow zucchini, sliced into thick rounds

 

For The Marinade:

  • ¼ cup olive oil
  • 3 cloves garlic, pressed
  • Juice of 1 lemon
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • Kosher salt, and freshly ground black pepper to taste

 

Instructions:

  1. Preheat oven to 400°F
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano, and basil. Season with salt and pepper to taste
  3. Thread mushrooms, tomatoes, bell peppers, onion and zucchini onto skewers. Place skewers onto a baking sheet.
  4. Brush olive oil mixture onto the skewers and sit for at least 10-15 minutes.
  5. Place into oven and roast until tender, about 10-12 minutes
  6. Serve immediately

 

Note:  These can be grilled over medium high heat, about 5-6 minutes per side or until tender. Soak wood skewers in water before use, or use metal skewers.

 

Nutrition Facts

Serving Size: 1 kabob

 

Calories: 145      Total Fat: 9g        Sat Fat: 1.4g       Cholesterol: 0mg

Carb: 11g             Fiber: 4g            Protein: 5g          Sodium: 620mg (w/ salt added)

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Food First! Supplement as Back Up.

Let’s Talk Metagenics Multivitamins

Food is the fuel that keeps our body going. Through food we get the basic nutrients: carbohydrates, fat, protein

But we also get valuable VITAMINS and MINERALS. We believe in food first! However, our nutrition isn’t perfect (nor will it become perfect). We can supplement with a multivitamin to fill the gaps that are not being met through diet. This month’s feature is a multivitamin, Wellness Essentials,

A little Bit About Wellness Essentials:

  • Wellness Essentials is a multivitamin with added Vitamin D and fish oil.
  • Is provided in 1 complete package
  • Provides EPA, DHA lipids
  • Not gender specific, can be used for both men and women

Helpful Tips

  • Always use food first to provide you with the nutrients you need
  • Eat a variety of fruits, vegetables, lean meats and dairy products, and whole grains
  • Consuming 2-3 servings of fatty fish a week will meet your omega 3 needs
  • Consuming 2-3 servings of salmon a week, drinking 2-3 glasses of fortified low-fat milk a day, or getting 15 minutes of daily sun exposure can meet your Vitamin D needs
  • Take multivitamin with evening meal to enhance nutrient absorption and decrease possibility of GI symptoms.

For questions regarding safety, purity, and quality of supplements or to order contact Emily at emilyb@nutriformance.com

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Let’s Get Organized

A Glance Into Your Pantry/ Fridge

Let’s Get Organized

Refrigerator Organization:

Top Shelf: Fruits and Vegetables that are not put in drawers

Middle Shelf: Butter, Cheese, and Deli Meats

Bottom Shelf: Raw meat, fish, poultry, eggs, milk, and leftovers

Drawers: 1 Drawer Fruits, 1 Drawer Vegetables

Door: Condiments, salad dressing, oils, sauces, and acidic fruit juices

 

Pantry Organization:

Top Shelf: Cookies, candy, chips, snack foods

Eye Level: Always foods (nuts, seeds, oats) and cooking/baking supplies

Bottom: Potatoes, Sweet Potatoes, Onions, and Other Cool, Dry Place Vegetables.

 

Proper Storage Of Fruits & Vegetables

 

Refrigerator: apples, cantaloupe, berries, broccoli, carrots, cauliflower, lettuce, radishes, mushrooms, asparagus, beets, Brussels sprouts, cherries, grapes, spinach, celery, green beans, kale, zucchini, summer and yellow squash

 

Countertop: apples, bananas, tomatoes, basil, cucumbers, eggplant, garlic, lemons, limes, mangoes, oranges, peppers, pineapple, pomegranates, watermelon

 

Cool, Dry Place: onions, potatoes, sweet potatoes, butternut squash, winter squash, spaghetti squash, pumpkins

 

Counter/Fridge (ripen on counter, then refrigerate): avocados, nectarines, peaches, kiwi, pears, plums

 

How Long Will My Fruits & Vegetables Stay Fresh?

 

Vegetables

 

USE ASAP (3-5 days): asparagus, basil, kale, onions-cut, spinach, snow peas, cilantro, chives, chard, bok choy

 

USE SOON (5-7 days): artichokes, arugula, bell peppers, broccoli, Brussels sprouts, cauliflower, eggplant, green beans, lettuce/mixed greens, mushrooms, radishes, zucchini & summer squash, winter squash- cut

 

NO RUSH- (2+weeks): green & red cabbage, carrots, celery, sweet potatoes, turnips, beets, ginger, lemons, limes, potatoes, onions, winter squash, parsnips

 

Fruits

 

USE ASAP (2-5 days): strawberries, raspberries, bananas, melons, peaches, pears

 

USE SOON (5-7 days): blueberries, grapes

 

NO RUSH (2+ weeks): apples, citrus fruits

 

Helpful Tips:

 

  • Place apples, oranges, bananas or other fruit in a bowl on the counter. This will remind you that you bought them and they will be easily accessible for a quick snack.
  • Place chips, cookies, crackers, etc in storage containers on the top shelf in your pantry. This will keep them out of eyesight when you first open your pantry and will prevent you from going straight for them when you are starving.
  • Healthier foods go at eye and chest level in the pantry, this way they are easier to grab and attract your attention immediately.
  • Repackage anything bought in bulk into individual servings sizes; this helps you avoid mindless eating
  • In the refrigerator keep the fruits and veggies visible, not tucked behind other food. If it is not visible or easily accessible you won’t eat it and the food will spoil
  • Keep fruits and vegetables separate, in different drawers because ethylene can buildup in the fridge causing spoilage

For additional information or to schedule a Pantry Clean Out contact Jamie at Jamiec@nutriformance.com

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Children and Running

Children and Running
by Randy Leopando

It is important to help your kids develop the exercise habit so they can grow to be healthy, active adults.  So, if your children have expressed an interest in running or a desire to participate in a race or two, don’t discourage them! Running is a great natural sport that requires very little equipment.  The important thing is to let them determine their own pace and to run only if it’s fun and enjoyable.

A few precautions before getting started 

Check with a physician to rule out any physical limitations that may prevent your child from participating in a running program. Keep in mind that children’s bodies, although young and energetic, are not capable of performing at the same level as an adult’s.  For example, kids are more sensitive to heat, so it is essential that they drink plenty of water and avoid running in the heat of the day. ”Children have a higher body mass to skin surface ratio and may not be able to dissipate heat as well as adults,” says Dr. Gabe Mirkin, a board-certified specialist in sports medicine and pediatrics.

As muscles begin to heat up, it is OK to begin running. Also, show them how to stretch their calves, hip flexors and hamstrings after cooling down at the end of each run.

Finding their form 

Since running is a natural action, most children will develop their own form. Encourage your child to relax his or her hands and face while running. A scrunched face and clenched fists indicate tension, which usually means the intensity is too high and the child is straining rather than having fun.

Like adults, kids should be able to carry on a conversation while running and should be able to smile. Urge them to slow down if necessary and keep their shoulders relaxed while steadily and smoothly swinging their arms.

To help them avoid slapping their feet on the ground, have children imagine running on light feet. For example, rather than pounding like a herd of elephants, tell them to run as if they are angels running on clouds or tigers running very lightly so they don’t scare their prey.

How far should they go? 

Children will gauge their own limitations, so always listen when they say it’s time to stop. Children should run only as far as they are comfortable. Sports medicine experts recommend children under the age of 14 run no farther than 3 miles at a time. The reason is that bones are still growing and the growth cartilage at the ends of the bones is softer than adult cartilage and more vulnerable to injury.

Don’t put pressure on your child to run. Encourage kids to come with you on short runs, but keep the pace slow enough that they can talk to you, and stop when they are tired. Kids should not begin running races above 5 kilometers (3.1 miles) until they are at least of high school age.  Most marathons will not allow athletes under the age of 18 to enter due to possible skeletal injuries.

Although running requires minimal equipment, it is important to invest in some supportive running shoes for your children. Look for a high-quality shoe that is made for running, with proper cushioning in the forefoot and heel as well as arch support. Depending on how often your child runs, replace running shoes as soon as they show signs of breakdown, which usually occurs after about three months. I recommend you go to a running store with staff that can do a quick analysis of your child’s feet and running/walking gait so they can make recommendations on shoes.

Set attainable goals 

For children, the goal of running is to stay in shape and have fun, with a greater emphasis on the fun. Running fast or winning races is less important and may cause children to dislike exercise or abandon it altogether.  Focus instead on improving your children’s self-esteem by praising their efforts and helping them reach their goals. Chances are that if they enjoy running and feel a sense of pride when they are finished, they will remain active for life.

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Foods to Prevent Cancer

Fruits and Vegetables

  • Choose whole fruits and vegetables.
  • Don’t be tempted by products advertised as “high antioxidant”. They may be highly processed foods that have antioxidants added in afterward. Some research suggests these products may do more harm than good.
  • Choose organic with foods most often consumed.
  • Eat a variety of bright colored fruits and vegetables.

Fruits and Vegetables exceptionally high in antioxidants:

  • Fruits: Berries (blueberries, strawberries, raspberries, blackberries, cranberries), apples, citrus fruits (oranges, grapefruits, tangerines, clementines).
  • Vegetables: Leafy greens (spinach, kale, collards, swiss chard), sweet potatoes, peppers, eggplant, tomatoes.

Unsaturated Fats & Essential Fatty Acids (Omega 3s)

  • Omega 3s are exceptional at reducing inflammation.
  • Food high in unsaturated fats/omega 3s: Nuts, seeds, avocados, oils (olive, canola, safflower, sunflower, soybean), fatty fish (salmon, anchovies, sardines), flax seeds, chia seeds.
  • Look for a fish oil that has EPA and DHA. As with any supplement, check with a registered dietitian (R.D.) or physician first. Check for a NSF certification on the label.

Herbs and Spices

  • Just like with fruits and vegetables, herbs and spices each have their own unique anti-inflammatory properties. Variety is key.
  • Herbs and spices that fight inflammation: turmeric, garlic, cinnamon, ginger, pepper (red and black), basil, cumin, cloves, parsley.

Tips to help you eat more vegetables:

  • Add extra vegetables like tomato, cucumber, and sliced peppers to sandwiches.
  • Snack on raw vegetables while preparing dinner.
  • Add chopped peppers, mushrooms, onions, and zucchini to scrambled eggs.
  • Use pre-washed or pre-cut vegetables if you’re tight on time. They are ready to be steamed, tossed into a salad, or packed to go for lunch.
  • Keep frozen vegetables on hand for a quick addition to any meal.
  • Make a vegetable stir fry (1 cup vegetables + cooked chicken, tofu, or seafood + brown rice or pasta).
  • Roast a big batch of mixed vegetables and serve with meals. Toss extra leftover roasted vegetables with whole wheat pasta or puree them and make a soup.

TIP: Avoid over-cooking vegetables. Heat-sensitive vitamins can be lost in cooking. Cook vegetables in small amounts of water.

Tips to help you eat more fruit:

  • Make a fruit based smoothie: blend a banana with blueberries and low fat yogurt.
  • Choose larger pieces of fruit. These are often equal to two servings.
  • Have fresh fruit on hand for snacking.
  • Top romaine or spinach salads with fruit. Pear, papaya, dried cranberries, and oranges all work well.
  • Serve a mango salsa with grilled fish or chicken.
  • Mix yogurt with chopped fruit.
  • Add fresh or frozen fruit to your breakfast cereal.
  • Serve fresh fruit or fruit salad for dessert.

TIP:Choose whole fruit over fruit juice more often. One half-cup serving of pure unsweetened fruit juice may count as a serving of fruit, but it does not contain any of the fiber of the whole fruit. Commercially prepared, pasteurized juices often lose their vitamins and antioxidants during processing and synthetic compounds are added back in***

***exception: pre-workout under 30 minutes, liquids are more easily absorbed. 100% juice may be an option.

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Sample Meal Plan

Breakfast: 2 scrambled eggs with almond butter & sliced strawberries on whole-wheat toast

Snack:        Mint Chocolate Chip Smoothie                                                                                    (See recipe on our blog at www.nutriformance.com)

Lunch:        Spring Salad                                                                                                                   (See recipe on our blog at www.nutriformance.com)

Snack:        Yogurt with berries and granola

Dinner:       Grilled chicken breast and bell peppers with a baked potato with black bean salsa

 

 

For further questions or to schedule an appointment, contact Jamie at jamiec@nutriformance.com

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Mint Chocolate Chip 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.

Ingredients:

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)
Directions:

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

 

 

 

 

 

 

 

Nutrition Facts: Makes 1 serving. Per serving: 380 calories. 23 g fat. 35g carbs. 17g protein.

 

 

 

For further questions or to schedule an appointment, contact Jamie at jamiec@nutriformance.com

 

 

 

 

Recipe source: http://www.garnishwithlemon.com/mint-chocolate-green-smoothie/

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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.
Ingredients:

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
Directions:

  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!

Nutrition Facts: Makes 4 servings. Per serving: 313 calories. 11.7 g fat. 44.1g carbs. 10.6g protein. 

For further questions or to schedule an appointment, contact Jamie at jamiec@nutriformance.com

 

 

 

Recipe source: http://ohsheglows.com/recipage/?recipe_id=6045495

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