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Team RD “How to” Nutrition Video Series

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OMEGAGENICS omegagenics

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. The omegagenics line are concentrated, purified source of pharmaceutical grade omega3 fatty acids from sustainably
sourced, coldwater fish. Each softgel provides a total of 430 mg EPA and 290 mg DHA.


Research shows that getting enough Omega vitamins is key to overall health and wellness. Intaking enough omega 3’s in th form of EPA + DHAs ands have been linked with maintaining a healthy heart, joint mobility, immune function, optimal metabolism, stable insulin, learning, and memory

Do I need this supplement?

This supplement might be beneficial if you do not consume adequate
amounts of fish and fat in your diet.

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

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Product of the Month


Healthy Eating Out iPhone Appnut in the fast lane
Fast Facts
about Fast Food

Nutrition Facts and tips from the American Heart Association from over 25 restaurant Chains



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Eating Out Sample Meal Plan


Panera Power Almond Quinoa Bowl and 160z low fat milk latte

(nutrition: 420 calories, 21% fat, 16g protein, 52g carbs)

Morning Snack

Smoothie King 20oz Lean 1 Chocolate Protein Smoothie

(nutrition 310 calories, 35% fat, 19g protein, 38g carbs, 16g sugar)


Sugarfire Smokehouse Smoked Turkey Sandwich

(nutrition: 424 calories, 29% fat, 53g protein, 21g carbs)


Brio Tuscan Grill Grilled Salmon Fresca with grilled asparagus, sweet potatoes, spinach, roasted peppers, pesto vinaigrette, feta, diced tomatoes, and balsamic glaze

(nutrition: 500 calories, 27% fat, 30g protein, 30g carbs)


Brio Tuscan Grill 1/4 serving of Tiramisu (split between 4 people)

(nutrition: 132 calories, 75% fat, .1g protein, 6g carbs

Total Nutrition for the day: 1800 calories, 31% fat, 118g protein, 147g carbs

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Barbecue Chicken Pizza

Prep Time: 15 m

Cook Time: 9 m

Ready In: 24 m


  • 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
  • 3/4 cup tomato chutney
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
  • 2/3 cup diced plum tomato
  • 3/4 cup (3 ounces) shredded extra-sharp white cheddar cheese
  • 1/3 cup chopped green onions


  • Preheat oven to 450°.
  • Place crust on a baking sheet. Bake at 450° for 3 minutes. Remove from oven; spread chutney over crust, leaving a 1/2-inch border.
  • Top chutney with chicken. Sprinkle diced tomato, cheese, and green onions evenly over chicken.
  • Bake at 450° for 9 minutes or until cheese melts. Cut pizza into 6 wedges.



Serves 6.  Nutritional Profile for 1.

Nutritional Information Amount per serving Calories 300 Calories from fat 26 % Fat 8.5 g Sat fat 3.9 g Protein 21.3 g Carbohydrate 35.2 g Fiber 1.2 g Cholesterol 48 mg Iron 1.7 mg Sodium 622 mg Calcium 247 mg

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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Healthy Fettuccine Alfredo

Prep Time: 10 min

Cook Time: 15 min

Ready In: 25 min


  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper



1. Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

2. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

3. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Nutritional Analysis Per Serving- Serves 4

Calories: 490 Fat: 15 g Saturated Fat: 8 g Cholesterol: 48 mg Sodium: 734 mg Carbohydrate: 66 g Fiber: 3 g Protein: 20 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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Eating Out Healthfully

With Labor Day and school starting up, we start to ponder, what do I bring to the neighborhood cookout?  What do I pack for the tailgating party?  What do I pack the kids school lunch?  Suddenly, eating out seems like the most plausible option. Unfortunately, restaurant dishes are often loaded with calories, saturated fat, sodium, and sugar that make these meals taste SO GOOD.  We waste time, money, and calories on these large, expensive meals.  Here are some strategies to consider using when eating out and further tips on how to recreate these dishes at home.

Eating out healthfully recommendations


  1. Ask if a dish can be halved or check to see if a lunch portion is available.
  2. In general, stick to grilled, baked, or steamed dishes over fried. Request no added oil, butter, salt, or sugar.
  3. Choose leaner portions such as chicken, fish, or sirloin steak.
  4. Load up on veggies!
  5. Split dessert and have 1 or 2 bites, or substitute the dessert for seasonal fruit.

Top choices based on the cuisine


  • Appetizer: Choose most often vegetables without added fats, oils, or salts or a filling salad to start the meal. Choose only sometimes chicken wings, dips, and high fat onion rings.  Ask for no croutons, cheese, or nuts on the salad. Choose a few lemon slices or balsamic vinegar as an alternative to cream-based salad dressing.
  • Soup: Choose broth based vegetable soup without added cream or cheese. Most will be high in sodium!
  • Entrée: Fresh fish, seafood, or skinless white meat chicken (broiled, steamed, broiled, or poached without added butter, oil, or salt). Plain pasta with meat red sauce is a good lower fat option.  An omelet without added cheese or salt can be a great choice at breakfast, lunch, or dinner!
  • Dessert: Fresh fruit most often.


  • Appetizer: Steamed corn tortillas (rather than fried chips) with the salsa.
  • Soup: Black bean or gazpacho soup are healthful and tasty. Sodium will be high!
  • Entrée: Chicken fajitas, sautéed with no oil, with steamed corn tortillas; soft, steamed tostada with beans, salsa, lettuce, onion, and shredded vegetables; chicken enchilada or soft chicken or fish taco (with no breading or dressing); chicken or seafood taco salad (without the taco shells), arroz con pollo


  • Appetizer: Steamed mussels or clams, grilled vegetables with minimal or no oil, or steamed artichokes
  • Salad: Salad with no meat, cheese, or olives. Use vinegar or lemon juice as a dressing.  Arugula with balsamic vinegar is a great choice too!
  • Soup: Minestrone (although high in sodium!)
  • Pasta: Ask for whole-wheat pasta or zoodles. Choose less often stuffed pastas like ravioli and tortellini.  Ask for pasta cooked in unsalted water.
  • Sauce: Meatless tomato sauce (marinara, pomodoro); use sauce with oil and salt sparingly; request fresh, chopped tomatoes, basil, garlic, and a splash of balsamic vinegar as a good alternative to sauce; order side of grilled or steamed vegetables to mix in with pasta
  • Entrée: Grilled fish or chicken or pasta primavera (avoid hidden fat like oil and butter)
  • Vegetable: Order vegetables without butter or sauce
  • Dessert: Fruit Salad or fresh strawberries in Marsala wine



  • Appetizer: Cucumber salad
  • Rice: Plain steamed brown rice
  • Vegetables: Request vegetables stir-fried in defatted chicken broth, wine, or water; ask for no soy sauce or salt
  • Entrée: Moo Goo Gai Pan (fresh mushrooms with sliced chicken), Buddha’s Delight (savory vegetarian stew), vegetable lo mein, vegetarian or chicken chop suey, bean or rice threads or noodle dishes with chicken or tofu, broccoli with scallops or chicken, whole steamed fish (no skin) with ginger and garlic
  • Dessert: Fresh fruit (almond and fortune cookies less often)



  • Appetizer: Satay (marinated grilled beef or chicken)- use sparingly the peanut dipping sauce; steamed mussels, Thai garden salad, steamed rice, and seafood kebob
  • Soup: Crystal noodle soup or Talay Thong (seafood, beans, vegetables)
  • Entrée: Thai chicken (caution portion of cashews), sweet an sour chicken, Poy Siam (sautéed seafood), scallops/bamboo/vegetable boat, Pad Thai (vegetables, noodles, spices)
  • Dessert: Fresh fruit


  • Appetizer: Vegetable vinaigrette, grilled vegetables, fresh asparagus, or steamed artichokes. For a tangy, delicious dipping sauce, mix some balsamic vinegar with Dijon mustard.
  • Soup: Onion soup (without cheese) or lentil soup; however, all soups will be high in sodium and probably contain a little oil.
  • Salad: Salads with steamed or marinated fresh vegetables.
  • Entrée: Roasted chicken, grilled chicken or fish, poached salmon, fish stew (bouillabaisse), or filet mignon.


  • Appetizer: Papadum (baked lentil wafers typically made with oil)
  • Soup: Samber (vegetarian), Mulligatawny (lentil and vegetables), or Dahl Rasam (lentil and peppers)
  • Salad: Chopped salad with onion, tomatoes, and lettuce
  • Bread: Chapati (whole wheat), Nan (poppy seed), or Kuicha (leavened baked bread). Request bread directly from the oven before they are “oiled”
  • Entrée: Chicken Tandoori, chicken Tikki (roasted with mild spices), chicken Saag (spinach, hold the cream), chicken Vindaloo (spicy dish with potato), shrimp Bhuna (cooked with vegetables), Aloo-Gobi (cauliflower and potato), Pullao (basmati rice), Chana (anything with garbanzo beans)



  • Appetizer: Cucumber salad in vinaigrette, grilled vegetables, or steamed soybeans (edamame- without the salt on top)
  • Soup: Miso soup (high in sodium!)
  • Rice: Steamed brown rice
  • Entrée: Seafood sunomono (with vegetables and vinegar), sushi, sashimi, sukiyaki, mizutaki (chicken and vegetables simmered in water), or steamed, grilled, or roasted fish
  • Dessert: Fresh fruit
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Supplements. Why choose certified products?

Know what you’re taking!

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

Why are certifications important?

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

What does that mean for you?

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

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Scrumptious Strata

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m


o 2 whole eggs

o ¼ cup reduced-fat milk

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

o ¼ cup sharp cheddar cheese, shredded

o ¼ cup diced onions (frozen is easiest)

o ¼ cup diced bell peppers (frozen is easiest)

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

o Salt and pepper, to taste


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

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

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

Serves 2. Nutritional Profile for 1.

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

For further questions or to schedule an appointment, contact Jen at 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 Salmon Steaks, Italian Style

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m


o 2 salmon steaks

o 1 tablespoon dried Italian seasoning

o 1 teaspoon crumbled dried thyme

o 1 teaspoon crushed dried rosemary

o Salt and pepper to taste

o 1 tablespoon fresh lime juice


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

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

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

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