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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.


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)

  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.

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

  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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Gearing up for Golf

By Randy Leopando, CSCS
Director of Personal Training

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.

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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Connie Burkhardt, “Big Fan of NutriFormance”

connie burkhardt“As you may know, I was diagnosed with rheumatoid arthritis in June. Before my diagnosis, I thought about the nutrition programs as something that would be important for training or for weight management.  In my case, Emily has made all the difference with managing my disease and with prescription management – who knew?

Immediately after my diagnosis, I started my research on RA and discovered that an anti-inflammatory diet could help me to manage the disease.  I asked Emily to set up my first meeting.  I gave her my list of medications and I kept a food/drink journal.   We discussed everything – the timing of my meds, the side effects, timing of my meals in light of my workouts and, of course, everything that I was cooking and eating out.  Emily had suggestions that I could implement as soon as I left her office.  At each meeting, she gave me a copy of notes from our conversation and it was never an overwhelming list.  Everything she suggested was do-able…and delicious!  I had always snagged the recipes Emily posted by the bulletin board, so we just took it to the next level.

While we were working on an anti-inflammatory focus in my meals, I was still grappling with side effects from the medications.  Emily even solved this!  My doctor loved it.  We looked at all of the medications and supplements I was scheduled to take each day.  She came up with a completely new breakfast plan for me and she recommended the times of day that would be optimal for the medications.  You can ask my husband – or Connie Hornburg! – this changed my post-RA life.  I could finally manage the medications, thanks to Emily.”

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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.

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


  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.

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

  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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