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Bite into a Healthy Lifestyle – Physical Hunger & Satiety

Learn your individual hunger & satiety cues and never count calories again!

0. Empty; low blood sugar symptoms: light-headed, dizzy, nauseous, headache

1. Ravenous; h-angry, you are so hungry you are angry. Very cranky and can’t concentrate

2. Over hungry; so hungry you want to order and eat everything on the menu. Eyes are bigger than your stomach

3. Hunger pangs; physical hunger=it’s time to eat. Stomach growls, pangs, sloshing, etc

4. Hunger awakens; begin planning meal or snack

5. Neutral; H.A.L.T-Hungry=food. Angry/Anxious/stressed does not equal food. Lonely/bored does not equal food. Tired/dehydrated does not equal food.

6. Just satisfied; lean cuisine eater. Has not consumed enough for satisfaction

7. Completely satisfied; physically satisfied. Had balance of protein/fat/carbs.

  1. Start with single portions.
  2. Eat slowly- takes your stomach 20 minutes to signal it is satisfied. Research shows we eat in 12. That’s 8 more minutes of eating=stuffed.

8. Full; increase likelihood of overeating, “3 meals a day eater”, or eat at noon because it’s “lunch time”.

9. Stuffed; uncomfortably full. Need to unbutton your pants.

10. Sick; food coma. Feel sick you’re so full.

If you wait until you are too hungry the more you are likely to over eat.

Try to avoid the extremes and when they are unavoidable.

It takes 15g of carb (1 serving), 15 minutes to recover low blood sugar.

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National Nutrition Month – Sample Meal Plan


1 piece of cinnamon french toast with ¾ cup Greek yogurt

(See recipe on our blog at www.nutriformance.com)


Apple or pear with 1 ounce of sunflower seeds


Baja black beans, corn, and rice served with spinach leaves

(See recipe on our blog at www.nutriformance.com)


Carrots or celery with roasted red pepper hummus

(See recipe on our blog at www.nutriformance.com)


3 oz chicken, 1/2 sweet potato, and 1 cup of roasted aspagarus

Toss aspagarus in olive/canola oil.   Add 1 tsp of oregano, 1 tsp basil, 1 tsp fresh cracked pepper

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at jamiec@nutriformance.com

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Roasted Red Pepper Hummus

Roasted Red Pepper Hummus


  • 1/3 cup tahini (sesame seed paste)
  • 1/4 cup water
  • 1/4 cup chopped bottled roasted red bell peppers, rinsed and drained
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • 1 (15 1/2-ounce) can chickpeas, rinsed and drained


Place all ingredients in a food processor; process until smooth.

Makes 2 cups. Serving size: ¼ cup

Calories:102 fat:5.7g protein:3.5g cho:10.5g

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Baja Black Beans with Corn & Rice over Spinach Leaves

This satisfying lunch is enriched with fiber and antioxidants. It will give you that energy boost you need throughout the day! Serves 6.



Cook brown rice in a medium bowl.  Combine black beans, corn, tomatoes, onion, cilantro, jalapeno, lime juice, oil, salt, pepper and hot sauce. To serve, place a scoop of hot rice in a bowl or on a plate. Top with a generous scoop of the black bean mixture. Stir together before eating.

Calories: 396 fat:5g cho:77g protein:12g

For more nutrition tips or questions, contact Jamie at jamiec@nutriformance.com

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Cinnamon French Toast

A protein-packed breakfast will increase your satiety levels and reduce hunger in the morning.  Starting your day off with this will make you less likely to snack during the day


  • 1 whole-grain bread slice
  • 1 egg beaten
  • ¼ tsp ground cinnamon


Soak whole wheat bread in egg, using a cooking spray, cook on non-stick pan for approximately 1 min each side. Sprinkle with cinnamon and serve with Greek yogurt.

Serving size: 1 piece

Calories: 266 Fat: 8.6g cho:22g protein:27.5g

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HSSC – St Louis FC M/F Charlie Renken works out at Athletic Republic

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FnF – Happy Hearts

It has made our hearts happy to bring you fitness ideas and nutrition tips each month! Even though we both call NutriFormance home, it’s become more and more difficult to manage our schedules to film, write and blog for Fitness ‘n Fuel. We hope that you will continue to follow us on Twitter @emilybaileyRD and @pilates4pros and of course @nutriformance!

Make your heart happy with this month’s workout! Do 30 secs of each exercise resting for 1 min after each time through. Complete 3 rounds of the first circuit followed by 3 rounds of the second. Enjoy <3


Plank hold
Plyo lunge
Plank hold
Sumo squat jack
Plank hold

Air squats
Mountain climbers
Push ups
Mountain climbers
Alternating forward lunges
Mountain climbers

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It’s because of you!

Thank you for making us the best! We appreciate being honored by you! We enjoy the daily opportunity to keep you healthy and happy. Please vote for us again.LN2015



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Gearing Up for Golf

by Randy Leopando, BS, CSCS

Golf has exploded onto the sports scene over the last several years. While some view the sport as slow-paced, golf actually requires a great deal of strength and stamina, not to mention skill. Your muscles, particularly those of the legs, hips, and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level.

The key components
To be successful in golf there are three components of fitness that you should focus on: strength/power, flexibility/mobility, and cardiovascular endurance. These also are the three most important components of any well-rounded fitness program.

Strength and power
Developing muscular strength and power is essential for generating club head speed, a determining factor in how far you can hit the ball.  One or more sets of eight to 12 repetitions of key exercises should be performed three days per week.

A recent study found this regimen to be extremely effective. As similar studies have shown, strength training brings about significant improvements in lean body weight, reduced body fat, increased leg strength and joint flexibility and a reduction in systolic blood pressure.

But more important, at least to the golfers in this study, was the significant improvement in club head speed. The 17 exercisers increased the speed of their swing by an average of 5 mph. The control group experienced no such improvements.

Flexibility and mobility
Flexibility is another important key to developing a full, fluid golf swing. Simply swinging the club is not enough, but you can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of daily stretching.

But don’t save your stretching until five minutes before you tee off. Flexibility exercises must be done every day. And always warm up your muscles before you stretch them to increase your range of motion and prevent injury.

Cardiovascular conditioning
Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap.

Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, 3-4 times per week.

Final Thoughts
Improving your golf game requires a bit more than simply playing a lot of golf, but it doesn’t mean you have to spend hours in the gym. You’ll not only come closer to par, but you’ll also reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility.

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Happy Hearts – Sodium Quiz

  1. Does your body need sodium?                                                                                         Yes or no?
  2. Is there a direct relationship between sodium intake and blood pressure?          Yes or no?
  3. Does most of the sodium that Americans eat come from salt added at the table?Yes or no?
  4. AHA believes that most healthy Americans should eat less than 1,500 mg of sodium a day. How much sodium, on average, do you think Americans ages 2 and older are getting?                                                                                                                  (A)1500mg (B) 2300mg (C) 3500mg(D) 5000mg
  5. Which of these foods is NOT one of the top three sources of sodium in Americans’ diets?                                                                                                                                              (A)Bread&rolls (B) Pizza (C) Cured meat& cold cuts (D) Chips&pretzels
  6. Are kosher salt and sea salt lower-sodium alternatives to table salt?                     Yes or no?
  7. Do some over-the-counter and prescription medicines contain sodium?             Yes or no?
  8. My blood pressure is normal.  Do I need to watch how much sodium I eat?         Yes or no?
  9. Can taste preferences really change to favor foods with less sodium?                    Yes or no?
  10. Which of the following ingredients can you use to replace some or all of the salt when cooking?                                                                                                                     (A)Citrus juice, such as lemons and limes (B) Vinegar, such as balsamic (C) Herbs and Spices (D) All of the above

See more at: http://sodiumbreakup.heart.org/test-your-knowledge/#sthash.2Ohf3jpI.dpuf


Sodium Quiz: Answer Sheet


  1. Yes. Sodium is an essential nutrient that controls blood pressure and helps your nerves and muscles work properly. You need the right amount — but not too much — to stay healthy.
  2. Yes. Sodium helps regulate fluids and blood pressure. Too much makes your body retain water, which puts an extra burden on your heart and blood vessels. Reducing the amount of sodium in your diet can help you keep your blood pressure at a healthy level.
  3. No. About 75 percent of dietary sodium comes from processed foods. Salt added at the table makes up about 6 percent
  4. (C) More than 3,400 mg. Many foods you find at the store have a lot of sodium. Different brands of the same food often have different sodium amounts, so compare nutrition labels and choose the product with the least amount of sodium you can find in your store. Instead of seasoning your food with salt, try using citrus juices, vinegars, or herbs and spices. When eating out, check restaurant websites for nutrition information, including the sodium content of foods. You can also ask your server to help you find foods on the menu that have less sodium, or ask for your dish to be prepared without added salt.
  5. (B) Chips and pretzels. The top three sources of dietary sodium are breads and rolls, cured meats and cold cuts, and pizza. To cut down on sodium, read the labels on prepared and packaged foods. Look for words like “salt” (which is sodium chloride), “soda” and “sodium” (it might appear as an ingredient such as sodium nitrate, sodium citrate, monosodium glutamate [MSG], or sodium benzoate). Lots of foods have sodium, even those that don’t taste salty. The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product.
  6. No. Table salt, kosher salt and most sea salts contain about 40% sodium. Kosher salts and sea salts come in different textures and flavors but usually contain about the same amount of sodium by weight as table salt. Some varieties of sea salt may claim to have less sodium. You can check the Nutrition Facts label to compare how a given sea salt product compares to table salt, which has about 575 mg/sodium per ¼ teaspoon.
  7.  Yes. Some over-the-counter and prescription medications have high levels of sodium. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must appear on labels of antacids containing 5 milligrams or more per dosage unit. For prescription drugs, you may not be able to tell if it has sodium by looking at the bottle. If in doubt, ask your doctor or pharmacist if the medication is OK for you.
  8. Yes. Even for people who don’t have high blood pressure, eating less sodium can make a big difference in controlling your blood pressure as you age. About 90 percent of American adults are expected to develop high blood pressure over their lifetimes! Cutting back on your sodium now can also reduce your risk of developing other conditions, like kidney disease, associated with eating too much sodium.
  9. Yes. As you begin to cut the sodium you eat, your taste preferences can change so that you begin to prefer foods with less sodium. Foods that used to taste just right may begin to taste too salty. And, you will begin to enjoy the true flavor of foods.
  10. (D) All of the above. There is a rich world of creative and flavorful alternatives to salt. When you’re cooking at home, experiment with herbs, spices, vinegars, and citrus juices. Remember to check the labels, because some herb and spice blends may contain sodium.

1-4 correct answers:  Uh oh! Is too much salt breaking your heart? You may need to re-evaluate your relationship!

5-8 correct answers: Pretty good, but there’s room for improvement. Take a look at how too much sodium may be causing unnecessary heartbreak in your life!

9-10 correct answers:  Awesome! You’ve definitely got the upper hand in this relationship!

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