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Benefits of Anti-Inflammatory Foods

Why are anti-inflammatory foods beneficial?

  • Chronic inflammation puts extra stress on the body and over time can contribute to cancer, heart disease and obesity
  • Certain foods (excessive processed sugar and trans fats) can enhance the inflammation process within the body
  • Anti-inflammatory foods slow the aging process

Anti-Inflammatory Foods:

  • Salmon (omega-3 fatty acids)
  • Whole grains such as quinoa and oats
  • Dark Leafy Greens (Vitamin K)
  • Nuts
  • Dairy (contain probiotics)
  • Tomatoes (lycopene)
  • Ginger and turmeric
  • Garlic and Onions (quercetin)
  • Berries (anthocyanins)
  • Tart Cherries

Food Reintroduction Tips:

  • Avoid foods belonging to multiple categories: cereal with milk (gluten/dairy), pastry (gluten/sugar), or ice cream (dairy/sugar)
  • Signs of reaction include digestive symptoms, bowel irregularities, headaches, nasal/chest congestion, skin rashes, swelling, fatigue, joint/muscle pain, stiffness/achiness, or sleep changes
  • If unsure about reaction, immediately retest the suspected food trigger (same food)
  • Discuss responses with your dietitian or physician, who may suggest retesting (at a later date), rotation, elimination of that food based on your reactions and history
  • If eliminating dairy permanently, maintain adequate protein/calcium intake
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Anti-Inflammatory Meal Plan

Sample Meal Plan

Breakfast: 2 scrambled eggs with an avocado spread on whole-wheat toast

Snack:        ¼ cup Quinoa pumpkin seed granola (See recipe on our blog at www.nutriformance.com)

Lunch:        Beans/lentils, ground turkey, avocado, tomatoes, onion, and cilantro

Snack:        Rice cake with 1 TBSP of almond butter and ½ cup of blueberries

Dinner:       Seared tuna with pistachio crust on a bed of farro & amaranth (See recipe 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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Seared Tuna with Pistachio Crust on bed of Farro & Amaranth

This is a great source of lean protein and an easy way to get in some nutrients such as vitamin B12, vitamin D, calcium, and iron. Prepare Farro and Amaranth per package directions.
Ingredients:

One 2 ¼ pound piece tuna loin

2 TBSP olive oil

Coarse sea salt

Freshly ground black pepper

Scant 1 ¼ cups raw or roasted unsalted pistachios

Finely grated zest of 1 lemon

5 TBSP Dijon-style mustard

Directions:

  1. Heat a grill pan or large cast-iron skillet over high heat. Use a sharp knife to cut the tuna loin lengthwise, along natural divisions of the fist, into 2-3 cylindrical pieces. Brush them all over with the oil, then season with salt and pepper to taste. Add to the pan or skillet and sear on each side, for a total of no more than 3-4 minutes; the tuna should be rare at the center and just cooked on the edges. Transfer to a plate and refrigerate until well chilled for about thirty minutes.
  2. Chop the pistachios, preferably in a food processor, consistency of fine crumbs. Scatter them on a rimmed baking sheet and mix with the lemon zest. Lay 2-3 good-size pieces of plastic wrap on the work surface. Place a piece of seared tuna loin on one-piece of plastic wrap. Brush with some of the mustard on the three visible sides, then invert and transfer to the pistachio-lemon mixture. Press gently to completely coat on the three sides. Brush the top with mustard, then invert to coat the fourth side, pressing gently so the mixture adheres. Transfer to a piece of plastic wrap; wrap tightly and refrigerate. Repeat with remaining tuna pieces, mustard and coating. Chill for several hours and up to overnight.
  1. To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.

Nutrition facts: Servings: 6. Calories: 405 Fat: 21g Carbs: 6g Protein: 41g

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

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Quinoa-Pumpkin Seed Granola

This recipe is great by itself or topped over baked apples, applesauce, and sliced bananas and yogurt.
Ingredients:

¾ cup uncooked quinoa, rinsed and well-drained

½ cup raw pumpkin seeds

½ cup whole and/or slivered almonds

¼ cup flax seed

¼ cup honey

2 TBSP canola oil

1 tsp ground cinnamon

½ tsp coarse salt

¾ cup dried cherries
Directions:

  1. Preheat oven to 350 degrees F. In a large bowl combine quinoa, pumpkin seed, almonds, and flax seed. In a small microwave-safe bowl heal honey on 100% power (high) for 20 seconds. Stir in oil, cinnamon, and salt. Pour honey mixture over quinoa mixture; toss to coat. Spread in a 15x10x1-inch baking pan.
  2. Bake, uncovered, 20 minutes or until golden, stirring twice. Stir in dried fruit. Cool for 15 minutes in the pan. Spread out on foil. Cool completely, breaking up any large pieces. Transfer to an airtight container to store. Store up to two weeks in the refrigerator.

 

Nutrition Facts: Serving size: ¼ cup. Makes 13 servings. 191 calories. 11 g fat. 22g carbs. 6g protein.

 

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

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Train the Trainer is BACK!!!!

TRAIN the TRAINER is back!! Join us Saturday, April 18th for your chance to give to a great cause, Best Buddies Missouri (check out the linkhttp://www.YouTube.com/watch?v=0DdrPyCoDoQ) & put your trainer through your favorite exercises! trainthetrainer2015

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Don’t Let Exercise Take a Vacation

by Randy Leopando, CSCS
Director of Personal Training

We all look forward to our vacation – it’s a time where we traditionally forget the rules of our everyday lives and enjoy ourselves with friends and family. We often focus so much on food that we may forget exercise is an important part of the mix when looking at getting and staying healthy.

Fitting in a little exercise while you are on vacation is probably a lot easier than you think. After all, think of all the walking you’ll be doing sightseeing and enjoying your time in a new place. If you are looking for something a bit more structured here are some tips that can help:

Pack Your Workout Gear

It’s important to remember to bring the right gear to keep you motivated.  Some people (like my wife) have a vacation packing checklist – add workout gear as another category so that it really sticks out and is a part of your vacation plans.  Some equipment that is easy to pack may include a TRX, resistance tubing, jump rope, pedometer, yoga mat, and a travel foam roll.

Find Local Resources

Your hotel or resort concierge will have all the information you need about fitness options in your area. Your hotel or resort may have its own fitness center and if not, they may arrange for passes to a local gym during your stay. If you are the type that prefers to be outdoors, ask for a list of local trails or parks where you can safely exercise. Of course there’s the internet that can provide all this information for you and perhaps more.

Part of the fun on vacation is doing things you might not normally do at home. That includes your exercise. Don’t think of exercise on vacation as the 30 minutes you’ll have to take from your day to do the same old thing. Think of your exercise as part of the adventure. Here are some new things you could try that all burn calories:

Bike riding, kayaking, surfing, boogie boarding, walking the beach, golf, mini-golf with the kids, hiking, take a walking city tour (or shopping tour), horseback riding, trying a yoga class, taking the stairs on tours, or dancing after dinner. The possibilities are endless!

If you work out with a trainer or have had advice from an expert at your gym, they have likely told you about exercises you can do from home to keep your routine going. There’s no reason why you can’t take a few minutes and do some of these in your hotel room!  These exercises are things like planks, lunges, dips, push-ups, and the like.

Vacations are meant to get away from the usual daily grind, have fun, and relax.  Even though you are leaving your beloved gym back home, always remember your exercise routine doesn’t have to take a vacation too.  Do your best to stay active to at least maintain your weight in case the food on your vacation is too irresistible for just one serving.

randyl@nutriformance.com

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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

Breakfast

1 piece of cinnamon french toast with ¾ cup Greek yogurt

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

Snack

Apple or pear with 1 ounce of sunflower seeds

Lunch

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

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

Snack

Carrots or celery with roasted red pepper hummus

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

Dinner

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

Ingredients:

  • 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

Directions:

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.

Ingredients:

Directions:

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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