3 05, 2017

Greg Pietrobergo

May 3rd, 2017|Men: Success Stories, Success Stories|Comments Off on Greg Pietrobergo

I have been a member of NutriFormance for approximately 19 years. It has been fun to see this organization grow into the top-notch health club that it has. Dale and Ellie are to be commended on their constant focus on growing for the benefit of their members. They have staffed the club with nothing but fantastic trainers/instructors as well as provided quality equipment and facilities. Though I had been a regular at the gym over those past 19 years, I began taking particular advantage of the club’s class offerings about three years ago. Starting with mat pilate’s, I also now enjoy the TRX and spinning classes regularly as well. Beyond group classes, I began practicing reformer pilate’s with Emily Freeman on a private basis two years ago.

I can’t begin to explain how her instruction and care has elevated my fitness and impacted my overall health. She exhibits a personal interest in the well-being of all of her students. She even consults with my regular massage therapist, Marcy Blair, when issues develop. Because of that coordination, my massage sessions with Marcy are always therapeutic. Between the two of them, they have never failed yet to “fix” any issue I have developed. Emily and Marcy exhibit true concern about my overall health. I have nothing but total confidence in both of their abilities. Emily and Marcy are just two examples of the NutriFormance family that have had a positive impact on my well-being. It is because of all of these people that even after 19 years, I can’t imagine training at any other health club.

3 05, 2017

Jim Brums

May 3rd, 2017|Men: Success Stories, Success Stories|Comments Off on Jim Brums

This year’s annual medical physical results, especially the blood tests, were so good, it totally stunned my Internist. Heart disease is a generational in my family. After a moment of silence, he asked what I have been doing. NutriFormance! What works for me is a triple combination. After joining NutriFormance 2 years ago, I learned to be patient with my pace of improvement, choose a variety of classes and stick to a regular weekly schedule. I also use the instructor’s modifications extensively. At sixty something, my fitness goal is to be exercising at ninety something.

3 05, 2017

Susie Kopp

May 3rd, 2017|Success Stories, Women: Success Stories|Comments Off on Susie Kopp

I have always been a competitive athlete, but after surgery to remove my first rib due to a life-threatening blood clot in my arm, I went from having the eye of the tiger to being a big scaredy cat. I knew if I wanted to get back into shape, I was going to need personal attention, so I joined NutriFormance for their personal training. It’s one of the best decisions I have ever made. Dale and Ellie took wonderful care of me, thoughtfully pairing me with Katie, a seasoned trainer who is also an experienced physical therapist. She took the extra time to educate herself about my surgery and reached out to my post surgical therapist so they could coordinate their efforts. Under her watchful eye I have gone from fearful to fearless faster than I ever imagined. I’ve stepped out of my comfort zone and now I take advantage of just about every class NutriFormance has to offer. From spinning and dance to TRX and yoga their variety of classes keeps my workout routine fresh and fun. Their instructors flex their creative muscle to make sure their classes are everything but routine. Whether you prefer low impact or high intensity, they will literally work your butt off. But they also make it easy to modify any movement so you never feel intimidated or afraid you can’t keep up.

It’s not just in the gym that NutriFormance has made a difference in my life. I’ve consulted with their dietitians to make sure my nutrition is on point. I’m a big believer in massage therapy and I’d be hard pressed to find a more knowledgeable and experienced team of massage therapists. As a competitive tennis player I’ve always known the importance of stretching and flexibility, and as I age, a deep tissue massage once a month increases my circulation and loosens my muscle and tissue so I can keep playing at a high level.

Dale and Ellie have their finger on the pulse of their clients and I believe that personal attention sets NutriFormance apart from the big “jungle” gyms. It’s the reason I keep coming back and I’ll always be grateful even when I think I can’t do one more curl or squat or lunge (Amy, you know who you are). I may have lost a rib, but thanks to the folks at NutriFormance, I found a new lease on life.

3 05, 2017

Diane Lacey

May 3rd, 2017|Success Stories, Women: Success Stories|Comments Off on Diane Lacey

After years of doing cardio workouts almost every day, I decided I needed to do some strength, weight training twice a week. This proved to be a huge benefit for me. Because I love to exercise and tend to overdo it sometimes, over the years I developed some aches, pains and issues. I added Pilates to my weekly workouts, and noticed a significant change in my body. Emily knows and understands body mechanics. She can immediately zero in on what my problem is, and she always works on my specific needs. I now have a sensible, beneficial workout plan that is never boring and I look forward to each day’s training. The Nurtiformance team has me on the right track.

19 01, 2017

The Art of Relaxation

January 19th, 2017|Fitness Articles, Massage|Comments Off on The Art of Relaxation

Written by: Jaclyn Mosley

Stress is a commonly used word that can be applied to everyone’s life. By definition it is a state of mental or emotional strain.  Though, it is not always considered by the health industry to be bad.  In small, controlled amounts, stress is good.  It can support mental function and increase reaction time.  Unfortunately, modern society has far surpassed allowing the small controlled amounts of “good” stress.  People are now facing daily stress at a very dangerous level.

Not having the chance to “catch up” can lead to illness and secondary effects such as poor performance at work or in sports. And now, more diseases, such as cancer have been directly related to stress and lifestyle.  It is clear, that now more than ever, you owe it to yourself to take some time for you.

For many, relaxation massage has become a big part their lives. Adding time to relax into a busy, often frantic routine has become vital to maintain a level of health and wellbeing.   Be it either work, sports or family; stress is consistently targeting society today. It is important to add into the week or month a scheduled time to allow the body and mind to relax.

Similar to a car, a body needs to be maintained if you want it to take you from place to place throughout your day with no slowdowns or breakdowns. Allowing time to recharge and relax is essential to a body’s wellbeing.

Relaxation massage will:

  • Protect the health of your heart
  • Decrease the risk of illness and cold
  • Improve memory
  • Decrease feelings of depression
  • Increase mental clarity

Relaxation massage is not a luxury. It is a necessity.  If you are suffering from poor sleep, ongoing illness like colds, lack of memory or concentration, you may well gain some clear benefits from relaxation massage on a regular basis.

Do it today. Make time for you.  Reinvest in your life with a relaxation massage.

12 01, 2017

Green Smoothie

January 12th, 2017|Recipe, Recipes|Comments Off on Green Smoothie

serves 2

1 banana, peeled and frozen

1/2 cup frozen mango or pineapple

1/2 avocado

1 large handful spinach

1.5 cups soy/almond milk

1/2 tsp vanilla extract


Combine all ingredients in a high-speed blender and blend until smooth.

12 01, 2017

Lemon Chia Oat Energy Bites

January 12th, 2017|Recipe, Recipes|Comments Off on Lemon Chia Oat Energy Bites

serves 10 (2 bites per serving)

2 packed cups pitted Medjool dates

1 cup old fashioned rolled oats

½ cup unsweetened finely shredded coconut + extra for coating

2 tablespoons chia seeds

Zest from 1 lemon

2 tablespoons fresh lemon juice

¾ teaspoon pure vanilla extract

¼ teaspoon ground ginger (optional)

Pinch of sea salt


Combine all ingredients in a food processor and run blade until it forms a dough-like consistency. Roll into bite-size pieces and coat in shredded coconut.

12 01, 2017

Blueberry Cornmeal Drop Biscuits

January 12th, 2017|Recipe, Recipes|Comments Off on Blueberry Cornmeal Drop Biscuits

serves 8

1 cup all purpose flour

1/2 cup whole wheat flour

1/2 cup cornmeal

2 tsp baking powder

1/2 tsp salt

3/4 cup soy/almond milk

1/4 cup grapeseed oil

1/4 cup maple syrup

1 cup blueberries (or thawed from frozen)

Preheat oven to 450F. Mix dry ingredients. Add in wet ingredients. Mix until just combined and fold in blueberries. Drop into 1/4 cup servings on baking sheet lined with parchment paper. Bake for 12-15 minutes until golden.

11 01, 2017

Unsaturated Fat vs Saturated & Coconut Oil

January 11th, 2017|Nutrition, Nutrition Articles|Comments Off on Unsaturated Fat vs Saturated & Coconut Oil

Benefits of Replacing Saturated Fats with Unsaturated Fats

  • Decreases Cancer Risk
  • Lowers LDL Cholesterol Level and raises HDL Cholesterol
  • Decreases risk of Heart Disease
  • Can support weight loss
  • Reduces inflammation
  • Helps prevent insulin resistance
  • Helps control blood sugar


  • Typically, liquids at room temperature
  • Canola Oil
  • Olive Oil
  • Safflower Oil
  • Sunflower Oil
    • Peanut Oil
    • Sesame Oil
  • Nuts and Nut Butters
  • Walnuts
  • Almonds
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Seeds
  • Sunflower Seeds
  • Flax Seeds
  • Chia Seeds
  • Watermelon Seeds
  • Pumpkin Seeds
  • Fish
  • Avocado

Myths about Saturated Fat

-All saturated fats are bad

Although saturated fat consumption has been linked to heart disease, there is newer evidence that certain types of saturated fats (in dairy and coconut oil) actually may be protective against heart disease. More research is needed, but all saturated fats may not be created equally.


-Saturated fats will give you heart disease

Recent studies show that dairy, in particular, is not correlated with heart disease. That being said, it has also been shown that replacing dairy fats with polyunsaturated fats can reduce the risk of heart disease, while replacing them with meat sources of saturated fats can increase the risk. It seems that meat sources pose the greatest risk for heart disease, dairy and other sources like coconut oil may not increase the risk, but unsaturated fats are of benefit.


-Saturated fats only come from meat

Saturated fats come from sources other than meat such as coconut oil, dairy, eggs and are included in desserts like donuts as well. In addition, not all meats are high in saturated fats, for example chicken contains low amounts of saturated fat.


-Eating foods containing fat will make you fat

  • Fat is an essential part of the diet. The Academy of Nutrition and Dietetics recommends that 20%-35% of all calories should come from fat (<7% from saturated fat).

Saturated Fat

What is Saturated Fat?

Saturated fats are fat molecules that do not have double bonds and are saturated with hydrogen molecules. They are fats that at room temperature are usually solids

Foods containing Saturated Fats:

  • Beef
  • Lamb
  • Pork
  • Lard
  • Butter
  • Cheese
  • Milk
  • Eggs
  • Coconut Oil
  • Shortening
  • Pastries
  • Dessert

What is Coconut Oil?

  • Coconut oil is fat containing 90% saturated fats.
  • It is made up of different fatty acids called medium-chain triglycerides.


Types of Coconut Oil:

  • Refined– Made from dried coconut meat, which has less nutrients due to the drying process. It also has a higher smoke point, making it better for cooking
  • Virgin– Made from fresh coconuts. It has a lower smoke point, which is less ideal for cooking.






  • Coconut Oil can raise HDL Cholesterol
  • Provides a dairy-free alternative to butter for vegetarians/vegans
  • Adds flavor to cooking
  • It has many uses, such as a skin moisturizer
  • Some studies show that coconut oil has been protective against heart disease
  • Possible illness prevention
  • Possible thyroid stimulation



  • High in calories- 1 Tablespoon has about 120 calories
  • Coconut oil can raise LDL Cholesterol (Linked to heart disease)
  • When used in frying, can cause a detrimental effect on health
  • Saturated fat recommendations are <7% of daily intake, which equals about 1 Tablespoon of Coconut Oil
  • We need more research
  • Not as beneficial as unsaturated fat alternatives
11 01, 2017

Feb 2017 Sample Meal Plan

January 11th, 2017|Nutrition Articles, Recipe|Comments Off on Feb 2017 Sample Meal Plan


  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g


  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g


  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g


  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g


  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g


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 www.nutriformance.com blog.

11 01, 2017

Zucchini Eggplant Lasagna

January 11th, 2017|Recipe|Comments Off on Zucchini Eggplant Lasagna



1 large eggplant, cut crosswise into 1/4-inch-thick slices

3/4 teaspoon salt, divided

2 teaspoons olive oil

3/4 cup chopped onion (about 1 medium onion)

3 garlic cloves, chopped

3/4 teaspoon ground black pepper, divided

1/2 teaspoon chopped fresh oregano

1/8 teaspoon ground red pepper

1 (28-ounce) can crushed tomatoes

1 cup fresh basil leaves, chopped

1 cup (8 ounces) part-skim ricotta cheese

1 (8-ounce) package precooked whole grain lasagna noodles

2 medium zucchinis, cut into 1/4-inch-thick slices

2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese


  1. Preheat oven to 350°.
  2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
  3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add 1/4 tsp salt, 1/4 tsp black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
  4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned.


Serving Size: 1/12 of Lasagna

Calories 216

Fat 7.7g

Saturated Fat 4.2g

Monounsaturated fat 2g


Polyunsaturated fat 0.4g

Protein 12.7g

Carbohydrate 25.7g

Fiber 4.2g


Cholesterol 21g

Iron 1.3mg

Sodium 393mg

Calcium 247mg


Recipe from: http://www.myrecipes.com/recipe/zucchini-eggplant-lasagna

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 www.nutriformance.com blog

11 01, 2017

No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

January 11th, 2017|Recipe|Comments Off on No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars


  • 3 Cups Rolled Oats
  • 1/3 cup ground flaxseed
  • ¼ tsp salt
  • 1/3 cup coconut oil, melted,
  • 1 medium ripe banana, mashed
  • ½ cup honey
  • 1/3 cup milk
  • ½ tsp vanilla


  • ½ cup crunchy peanut butter
  • 1/3 cup dark chocolate chips
  • ¼ cup maple syrup


In a bowl, combine oats, flax and salt. Make a well in the center and add in coconut oil, banana, honey, milk, and vanilla. Divide the dough in half and press into an 8×8 baking dish. In a separate bowl, mix together the three ingredients for the dark chocolate peanut butter filling. Spread the filling over the dough. Add the remaining oat dough on top of the filling and press flat. Cover and refrigerate for at least three hours.

Recipe modified from: http://immaeatthat.com/2016/10/27/epic-no-bake-pumpkin-peanut-butter-filled-oat-bars/





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 www.nutriformance.com blog.

20 12, 2016

Metagenics Supplement of the Month

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

BioPure Protein and Advanced Ultrameal Brown Rice & Pea Protein.

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. BioPure Protein provides you with high quality protein. This whey protein concentrate also contains naturally occurring immunoglobulins. Immunoglobulins, or antibodies in the blood, are proteins that protect your body by fighting bacteria, viruses and toxins.


This whey protein concentrate provides both essential and branched chain amino acids. These are important for preventing tissue break down during exercise. This protein is also digested and absorbed more efficiently than other proteins as it promotes protein synthesis a few hours after consumption.

Do I need this supplement?

This supplement might be beneficial if you are looking to add high quality protein to your diet, support lean body mass and improve your immune system function.


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 www.nutriformance.com  blog.



20 12, 2016

Protein Pancakes

December 20th, 2016|Recipe|Comments Off on Protein Pancakes

Yields: 6 pancakes



·        1 1/3 cup old fashioned oats

·        Optional: 1 Tbsp. ground Flaxseed

·        1 tsp baking powder

·        1/2 cup plain greek yogurt (or flavored).

·        2 eggs

·        3/4 cup milk (Almond, skim, soy, rice…)

·        1 tsp olive oil

·        1 tsp vanilla extract

·        Dash of cinnamon




1.     Add the oats, flaxseed (optional) and baking powder to a blender and blend until fine. Remove and place in a medium bowl.

2.     Add the yogurt, eggs, milk, vanilla, oil and cinnamon into the bowl. Stir until smooth and all incorporated.

3.     Wait 5-10 minutes for the oats to soak up the liquids and create a slightly thicker batter.

4.     Spray pan with non-stick cooking spray and spoon on the batter in desired size. Cook on one side until bubbles appear. Flip pancake and cook until complete.

5.     Serve with peanut butter, fruit and/or syrup. Enjoy!


Nutrition Information: Serving Size: 2 pancakes, Calories: 235,                                                                                Carbohydrates: 26 grams, Fat: 10 grams, Protein: 13 grams



20 12, 2016

Crockpot Taco Soup

December 20th, 2016|Recipe|Comments Off on Crockpot Taco Soup


Serves: 6 to 8


  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can pinto beans, drained and rinsed
  • 1 (14.5 oz.) can petite diced tomatoes, drained
  • 1 (15.25 oz.) can sweet corn, drained
  • 1 (10 oz.) can green enchilada sauce
  • 2 (14 oz.) cans low sodium chicken broth
  • 1 (1 oz.) packet taco seasoning
  • 1 Tablespoon cornstarch + 2 Tablespoons water
  • 1/2-pound lean ground beef


  1. Add all beans, tomatoes, corn, enchilada sauce, chicken broth, and taco seasoning to a large crock pot. Stir to combine. Cover with lid and cook on low heat for 3 to 6 hours. (If you’re leaving this in while at work keep it on the warm setting for 8 hours.)
  2. Mix together the cornstarch and water to create a slurry. Add to the soup in crock pot and stir. This will thicken the soup.
  3. Brown and crumble the ground beef in a large skillet until thoroughly cooked. Drain grease. Add beef to crock pot and stir to combine.
  4. Serve soup warm with shredded cheese, tortilla strips, sour cream…etc. Enjoy!


Nutrition Information: Calories: 228, Carbohydrates: 32 grams, Fat: 3 grams, Protein: 17 grams




20 12, 2016

January Sample Meal Plan

December 20th, 2016|Nutrition|Comments Off on January Sample Meal Plan

Muscle Losing Meal Plan

Warning: your body needs more fuel than this to lose weight, gain muscle and boost energy! Eating inadequate calories SLOWS down your METABOLISM


½ cup berries   1 container (5.3 oz) Plain Greek yogurt

1/3 cup granola



6 carrot sticks

¼ cup Hummus




2 cups spinach

3 oz. chicken breast

1 large tomato

½ of a whole cucumber

2 Tbsp. Oil & Vinegar Dressing



Apple & 2 Tbsp. of PB2



4 oz. Tilapia

½ cup Quinoa

1 cup grilled asparagus



TOTAL: Calories 1,083;        Fat 34 grams:                     Carbs: 155 grams:                         Protein 84 gram


20 12, 2016

New Year, New Diets: Where can you find success?

December 20th, 2016|Nutrition|Comments Off on New Year, New Diets: Where can you find success?

The New Year provides us with a fresh start and opportunity for different goals or habits. This New Year, be aware of any diets or nutrition programs that promise quick fixes. Focus on providing your body with enough energy to reach your goals in a healthy manner.

Identify Fad Diets: does the diet…

  • Make some foods completely “off-limits”?
  • Promise you will lose a large amount of weight in a short amount of time? Example: 10 pounds in 2 weeks.
  • Claim you can lose weight without exercising?
  • Have the word “cleanse” in it?
  • Refer to foods as “good” or “bad”?

Why are these diets unsuccessful?

These diets provide temporary results. With quick weight loss, there are water, mineral, muscle and organ protein lost as well.

  • Rapid weight loss triggers a “starvation response” where the body slows down its metabolism to protect itself and conserve energy.

Once you reach your goal weight, the body gains weight faster because it requires fewer calories to maintain its normal functions.

The Biggest Loser Study

A National Institutes of Health (NIH) study finds that the “Biggest Loser” contestants who lost a large amount of weight through extreme dieting and exercise were not able to sustain this weight loss.

Six years after their dramatic weight loss, this study found that:

  • Participants regained 70% of the weight they initially lost back.
  • Their body fat percentage returned within 5% of its starting range.
  • Their average Resting Metabolic Rate (RMR) dropped from an average of 2,607 calories to 1,900 calories per day.
    • These calorie needs decrease when metabolism slows in order to keep the body from gaining weight.

How to make your metabolism work for you this year:

Drop the fad or crash diets and focus on making lifestyle changes.

  • Eat breakfast! Breakfast can jump start your metabolism and keep it burning all day. Eat within 30 minutes of waking.
  • Eat consistently! 6 smaller, more frequent meals each day helps to increase your metabolism and energy for weight loss. Eat a snack every 3-4 hours.
  • Perform aerobic exercise consistently throughout the week. This will burn body fat and continue to burn calories after you work out.
  • Rapid weight loss increases muscle loss and lowers our metabolic rate. Increase lean body mass and raise your metabolic rate through weight training.
  • Be patient.
  • Be kind to your body by providing it with enough energy to meet your goals!

Long-term results are well worth it!

We want to help you set nutrition goals, and celebrate your progress through an individualized healthy program. For more guidance in reaching this year’s goals, contact a NutriFormance dietitian for a plan that works best for you!

29 11, 2016

The Benefits of Massage Therapy

November 29th, 2016|Fitness Articles, 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








21 11, 2016

Sample Meal Plan

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


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


Chocolate and peanuts Kind bar

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


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


Apple and 1 cup chocolate milk

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


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.