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Omegas

Metagenics Product of the Month:Omegas

omegasfeb2016

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified! The OmegaGenics line of oils reflects a high level of purity, safety, and quality for reliably effective use. OmegaGenetics fish oils offer the industry’s most comprehensive professional line of omega oil formulas to satisfy a broad range of clinical applications and patient preferences. Formulas are tailored with specific omega ratios and dosages for targeted protocols. Available in liquids, softgels, chewables, enteric options, and triglyceride and ethyl ester oils.

 

Research on Omegas

Research has determined that for secondary prevention of cardiovascular disease, 1 g of fish oil has shown to reduce overall and cardiovascular mortality, myocardial infarction, and sudden cardiac death. Higher doses may be used for its potent triglyceride-lowering effects and for patients with rheumatoid arthritis to reduce nonsteroidal anti-inflammatory use.

 

Do I need this supplement?

If you do not consume a diet high in foods containing omegas or do not eat fish at least 2x per week taking a this supplement may be beneficial.

 

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.

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Chickpea Stuffed Portabella Mushroom

Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (Can be put on pizza.  Gets crispy.)

Ingredients

1 can Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 cup small chopped carrots
1/4 cup finely chopped red onions
3-4 scallions chopped
1/2 – 3/4 tsp. salt (depends on if the chickpeas are already salted or not)
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1+ tsp. Italian herb blend (Thyme, oregano, rosemary, basil, marjoram)
2 Tablespoons tahini
black pepper to taste
1/4 cup raw cashew halves
1/4 cup bread crumbs or ground oats
2 tsp. extra virgin olive oil (optional)
5-6 Portabellas, stems removed. Remove gills if you like

salt, pepper, thyme to taste
extra virgin olive oil
1 tomato sliced

Method:
Wash and scrub the bellas. Pat dry. Brush olive oil all over and place with tops down on parchment lined baking sheet. Sprinkle a little salt, pepper and thyme on the bellas.

Stuffing:
In a bowl, add chickpeas and mash well. Add all the ingredients till black pepper and mix well. Taste and adjust salt and seasoning. When ready to use the stuffing to stuff the portabellas (or to stuff bell peppers or tomatoes or Squash). Add the cashews, breadcrumbs and oil and mix well. Add a few tsps. broth or water if the mixture feels too crumbly.
Note: If you like the veggies well cooked, then sauté the onions in oil, for 4-5 minutes on low-medium heat. Then add carrots, cashews and mashed chickpeas and a few tablespoons of veggie broth, cover and cook for 5-8 minutes. Take off heat, add the rest of the ingredients and mix well and use.
Stuff the seasoned mushrooms with the stuffing. Top with tomato slices. Bake in preheated 350 degrees F for 30-40 minutes, or until the mushrooms are well done and the stuffing is golden.

Adapted from VeganRicha

 

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.

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Moroccan Farro & Lentil Soup

Moroccan Farro & Lentil Soup

Ingredients

¼ cup lentils dry (or ½ cup red lentils cooked)

¾ cup water

½ tbsp. coconut oil

1 clove garlic, minced

½ cup yellow inion, diced

½ tsp. fresh ginger, grated

2 cups low-sodium vegetable broth

¼ cup faro, dry

½ cup sweet potato, diced into small cubes

½ cup red bell pepper, diced

½ cup globe tomatoes, diced

½ tsp. cumin

½ tsp. cinnamon

¼ tsp. turmeric

½ tsp. nutmeg

2 cups fresh spinach

¼ cups raisins

 

Method:

  1. In a 1 1/2 –quart pot, add dry lentils and water. Bring to a boil and reduce to medium heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion, and ginger in a 3-quart pot over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to 3-quart pot. Add vegetable broth, faro, sweet potato, red pepper, tomato, cumin, cinnamon, turmeric, nutmeg, spinach, and raisins,.
  4. Cover with lid, bring to a boil and immediately reduce to medium heat. Cook for 30 minutes or until farro is tender.

Recipe adapted from Academy of Nutrition and Dietetics

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.

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February Heart Health Sample Meal Plan

Breakfast: Power lentil wrap & fruit

1-6” tortilla

½ cup lentils, cooked (Trader Joe’s has precooked lentils in the produce section)

¼ cup raw spinach

Optional 1-2 scrambled eggs

Dash of Paprika, chili powder

2 Tbsp. fresh salsa

½ cup of berries

 

Snack: Greek yogurt w/honey & nuts

1/2 cup Greek yogurt

1 Tbsp. honey

¼ cup chopped pecans and walnuts

Mix together and enjoy!

 

Lunch: Moroccan Farro& Lentil Soup (see recipe on the blog at www.nutriformance.com )

 

Snack

½ cup cauliflower

¼ cup hummus

10 almonds

 

Dinner: Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (see recipe on the blog at www.nutriformance.com )

 

Snack: Peanut Butter & Banana Sandwiches

2 tbsp. Peanut Butter (or other nut/seed butter), 1 medium banana, 1 slice whole grain bread.

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.

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Heart Health

February-Heart Health Month

Heart disease is the leading cause of death in America. Many of these deaths and risk factors associated with heart disease can be prevented by a healthy lifestyle and an eating plan that includes, fruits, vegetables, whole-grains, beans and legumes. Adding these foods can decrease the potential of inflammatory response in our bodies. In addition, by choosing these heart healthy  foods and preparing meals from home you that are decreasing the total amount of saturated fat, trans fat, and sodium in your diet, all factorsassociated with heart disease. This month we want to focus on ways to introduce more plant-based and other heart healthy foods into your diet. Last month we discussed the benefits associated with eating at home as it minimizes the occurrence of certain chronic diseases. Be mindful of this, as eating out is associated with meals that are higher in calories, saturated fat, and sodium.Learn how to make plants the center of your plate while still having a balance of protein, fat, and carbs from new recipes offered this month.

Let’s Talk Healthy Fats

Fats are an essential component of a healthy diet and in fact 25-30% of your daily calories need to come from fats. However, it is important to know the differences between healthy fats vs. other types of fats. Unhealthy fats can increase the risk of heart disease whereas healthy fats can actually protect your heart and support overall health. As mentioned previously we want to minimize the amounts of saturated, and trans fats in our diets, these types of fats come primarily from animal products and processed foods. Heart healthy fats can be found naturally in foods like nuts, avocados, walnuts, flax seed, fish (salmon, tuna, sardines), olives, and natural peanut butter. Try and include some of these healthy snacks into your meals and snacks!

Omega 3’s known as the “Super Fat”

Research has found that a diet rich in omega 3’s can play a vital role in cognitive function and support a healthy heart. Foods that are rich in Omega 3’s include salmon, sardines, oysters, and anchovies. But lets not forget about our plant-based foods that contain great amounts of omega 3 fatty acids, these foods include, walnuts, pecans, flaxseeds, leafy greens (spinach, kale), and winter squash.  Our motto is food over supplements; however, in some cases supplementation is needed.

See this month’s metagenics product Omegas!

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7 Day Home Cooked Challenge, Meal Plan & Recipes

Get excited about the 7 Day Home Cooked Challenge and Take Back Your Kitchen!

Here is a 7-day menu plan that can be used as guidance or if you are just feeling stuck after the holidays.

For more recipes go to www.nutriformance.comclick blog tab > nutrition > recipes!

For Questions or comments contact Susan @ susanc@nutriformance.com

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Overnight Oats Smoothie Egg Sandwich Grapefruit Steel Cut Oatmeal Oatmeal Pumpkin Pancakes Mint Smoothie Breaded Kale Frittata
Lunch Tempeh Tacos Spring Salad Avocado Fruit Salad Salmon Pinwheels Spicy Oat Crusted Chicken Apple Salad w/Figs & Almonds Broccoli & Cauliflower Salad
Dinner Cauliflower Pizza Kick’n Chicken Seared Tuna with Pistachio Burger Tex-Mex Soup Toasted Coconut & Chicken lettuce wraps Veggie Burger

Day 1

Breakfast

 

Overnight Oats

Ingredients:

  • ½ cup rolled or quick oats (steel cut will not work)
  • ½ cup milk of your choice
  • ½ cup plain Greek yogurt
  • 1 tsp. cinnamon or pumpkin pie spice
  • ¼ cup pumpkin puree

Directions:

  • Combine all ingredients into Pyrex glass container with lid or mason jar.
  • Place in refrigerator covered overnight
  • Stir in the morning, heat in microwave or serve cold as is

Options instead of pumpkin: vanilla extract or brown sugar

Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.

Lunch

 

Tempeh Tacos

serves 4// active time 20 minutes, total time 30 minutes

Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.

INGREDIENTS

12 oz. package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)

3 tablespoons low-sodium soy sauce

2 teaspoons cumin

2 teaspoons chili powder

1/2 teaspoon oregano

1/4 teaspoon salt

1 red bell pepper

1 white onion

2 cloves of garlic, smashed and roughly chopped

1 teaspoon olive oil

12 corn tortillas

1/2 cup cilantro

1 orange, cut into segments

 

DIRECTIONS

  1. Cut tempeh into short strips and place into a shallow tupperware.
  2. Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
  3. While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp. olive oil.
  4. Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
  5. Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
  6. Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.

 

Dinner

 

Cauliflower Pizza

serves 3-6// active time 30 minutes, total time 1 hour

This non-traditional, yet highly flavorful, pizza-style dish is made with a cauliflower, ground almond and chia seed crust. Top the crust with your favorite toppings and enjoy this healthy meal any night of the week. Serve with a side salad and a vinaigrette dressing.

Ingredients

1/4 cup chia seeds

3/4 cup water

3/4 cup ground almonds or almond meal
1 head cauliflower
2 tsp. dried oregano
sea salt, or to taste
freshly ground pepper, to taste

1/4 cup nutritional yeast (optional)

1 onion, sliced
2 cups sliced mushrooms
1 green pepper, sliced
1 cup tomato sauce
2 tbsp. chopped sun-dried tomatoes (optional)
1/4 olives, sliced
chiles flakes, to taste

Directions

To make the crust, combine together the chia seeds and water and let sit for at least 20 minutes.

Meanwhile, preheat the oven to 400°F (200°C).

Next, clean and roughly chop the cauliflower. Place the pieces of cauliflower into a food processor and pulse until it has a fine rice-like texture.

Measure out 3 cups of the cauliflower and place into a large bowl. Add the ground almonds, oregano, salt, pepper and nutritional yeast (if using). Other flavorings, such as garlic and/or onion powder can be added to the crust if you like.

Make a hole in the center and add in the Chia mixture.

Using your hands, combine the ingredients and shape into a rough ball. The mixture will obviously not resemble a traditional flour dough.

Next, place the mixture onto a baking tray and press into an even flat crust — making sure that the sides of crust are the same thickness as the middle, otherwise they will burn more easily. If desired, the crust can also be shaped into individual pizzas.

Bake the crust for approximately 20 to 25 minutes, or until golden brown around the edges. At this point, the crust could be used as is, but it won’t be firm enough to lift with your hands. For a firmer crust (which we recommend), carefully flip the crust onto the back of another baking tray that has been lined with a clean piece of parchment. Next, carefully lift or slide the crust back onto the same baking tray and then gently and slowly remove the parchment paper from the top of the crust. Place the tray back into the oven and bake for another 5 minutes or so.

Assemble the pizza: Top with your favorite toppings or use the ingredients listed above as inspiration.

For this particular combination of ingredients, it is best to cook the ingredients first. To do this, heat a large fry pan over medium to medium-high heat. Once hot, add the onions and dry-sauté for a minute and then add the mushrooms and let cook for another 2 or 3 minutes, or until most of the moisture has evaporated. Next, add the green onion and let cook for another minute or so.

No matter which vegetables or ingredients you use, keep in mind that they will not really get cooked in the oven. So if they you want them cooked once the pizza is done, you will need to do so before you add them to the pizza.

Lastly, mix together the pizza sauce and sun-dried tomatoes (if using). The sun-dried tomatoes just add a bit of depth and richness to the sauce.

Next, spread a thin layer of the sauce onto the crust and top with the vegetables, sliced olives and chile flakes. Bake the pizza for another 5 to 10 minutes, just to fully heat the crust and toppings through.

DAY 2

 

Breakfast

 

Smoothie

Ingredients:

½ cup nonfat or low-fat Greek yogurt

½ cup frozen strawberries

1/2 cup frozen blueberries

1 cup spinach leaves

1 small banana

1 Tbsp. peanut butter (or nut/seed butter of your preference)

½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)

Directions:

Put all ingredients in blender, and blend until smooth.

Lunch

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.
Ingredients:

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
Directions:

  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!

 

Dinner

 

Kicken Chicken served with homemade ranch dip

Yield: 8-12 servings

Ingredients:

  • ¼ cup olive oil
  • ¼ cup lime juice (fresh is best, optional from bottle)
  • 1 cup hot sauce of your preference
  • 2 cloves garlic chopped
  • 2 lime wedges
  • 2-3lbs of chicken tenders (breasts cut into strips)

Directions:

  1. Mix together the hot sauce, olive oil, lime juice, and garlic. Pour into a Ziploc bag.
  2. Place chicken strips into the bag with the mixture. Marinade the chicken for at least 15 minutes, but can be as long as 12 hours.
  3. Grill chicken until cooked to an internal temperature of 165F or broil in oven on low rack until cooked
  4. Once cooked, squeeze lime juice from lime wedges on top of the chicken and enjoy

 

Note: see our blog for homemade ranch dip to accompany your chicken strips

 

Day 3

Breakfast

 

One & half minute Egg Sandwich

Ingredients:

  • 1 whole wheat English muffin or sprouted grain
  • 1 egg
  • Cooking spray or oil & paper towel
  • 1T milk
  • Salt & pepper to taste
  • Small handful of chopped fresh spinach or just under 1/4c of thawed & drained frozen spinach
  • Optional additions: cheese, deli meat, hummus, avocado, spinach

Directions:

Spray microwave safe bowl with cooking spray or drizzle oil and use paper towel to spread around. (hint: use bowl that has same size circumference at bottom as the English muffin).  Place 1 whole grain or sprouted English muffin in toaster. Crack 1 egg and add milk scramble with fork and then add spinach, salt and pepper. Scramble. Pour egg mixture into greased microwave safe bowl. Cook 1 minute in microwave (may need 1.5 minutes). Slide egg onto English muffin, add your additions, and enjoy!

The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.

Also freezes well (prep once, eat breakfast for the week)

Great for active individuals & athletes to start their day.

Lunch

 

Avocado Fruit Salad

  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 avocado
  • 10 strawberries
  • ½ lemon, juice squeezed
  • ¼ cup 0% Greek yogurt
  • 2 tbsp pure vanilla extract
  • ¼ cup chia seeds

Directions:

  1. Wash, peel, core and remove seeds from fruit and cut into desired size. Add to a large bowl.

 

  1. To make dressing, in a separate bowl, whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over fruit and mix just enough to combine. Serve chilled.
  2. Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift juices from the bottom of the bowl.

 

Dinner

 

Seared Tuna with Pistachio crust on a 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.
  3. To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.

 

Day 4

Breakfast

Grapefruit Steel Cut Oatmeal

This hearty breakfast is a great source of fiber and helps lower your cholesterol

Ingredients:

¼ cup oats

¾ cup soy milk (or whichever milk you prefer)

½ tsp vanilla extract

½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)

Directions:

Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!

Lunch

 

Salmon Pinwheels

ingredients

    1/2 cup coarse dry breadcrumbs, preferably whole-wheat

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons low-fat mayonnaise

 

Directions

 

  1. Preheat      oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Mix      breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a      small bowl until combined.
  3. Working      with one at a time, spread 1teaspoon mayonnaise on a salmon strip. Spread      about 3 tablespoons of the breadcrumb mixture over the mayonnaise.      Starting at one end, roll the salmon up tightly, tucking in any loose      filling as you go. Insert a toothpick though the end to keep the pinwheel      from unrolling. Place in the prepared dish. Repeat with the remaining      salmon strips.
  4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the    toothpicks before serving.

 

Dinner:

 

Greek Hamburgers – Featured on “How to” Video

Beeftakia – Ellie Huff’s “Beeftakia”

 

INGREDIENTS:

 

1 pound ground beef

2 Tbsp parsley chopped

1 chopped onion

½ cup breadcrumbs (sub whole oats)

1 egg

1 ounce ouzo

Salt

Pepper

1 tsp oregano

1 lemon (Greek secret ingredient)

 

DIRECTIONS:

 

Preheat oven to 350. Mix all ingredients together. Shape into burgers. Place on foil lined broiler pan. Bake for 20 minutes.

 

Makes 4 servings

 

Nutritional Information per Serving

 

Calories: 248

Fat: 8g

Carb: 13g

Protein: 28g

 

 

Day 4

Breakfast:

Oatmeal Pumpkin Pancakes with maple Greek yogurt topping

Ingredients:

  • ¾ cup rolled oats
  • ¾ cup milk
  • 1 egg
  • 1/3 cup whole wheat flour
  • ½ tsp. sugar
  • ½ tsp. baking soda
  • 1 tsp. cinnamon
  • *Mix-ins – pumpkin puree, blueberries or whatever else you like for pancakes!

Topping (makes enough for 2-3 pancakes)

  • ½ cup plain Greek yogurt.
  • ½ tsp. cinnamon (or more if you like)
  • 1 tsp. maple syrup (more or less to taste)

Directions:

  • Mix the oats and milk together in a bowl and let sit for 5-10 minutes to soften.
  • Add egg, flour, sugar, baking soda cinnamon and any other mix-ins that you would like. Stir to combine.
  • Lightly spray non-cook skillet and place over medium heat. When skillet is hot, pour 3-4 tablespoons of batter onto skillet. Flip when batter starts to bubble.  Cook until both sides are lightly browned.  Makes 5-6 medium sized pancakes.  Store leftovers in air-tight container and reheat leftovers in the toaster oven or on stove-top.
  • Top with Greek yogurt topping or fruit and enjoy!

 

Lunch

Spicy Oat Crusted Chicken

2 T canola oil

1 T melted butter or coconut oil

2 t chili power

1t garlic powder

1 t ground cumin

¾ t salt

1.5 c quick oats, uncooked

1 egg, lightly beaten

1T water or milk

4 skinless chicken breast

Fresh prepared Pico de Gallo

1 can no-salt added cannellini beans, rinsed

Instructions

Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt.  Add oats, stirring until evenly moistened.

In another flat, shallow dish, beat egg and water with fork until frothy.  Dip chicken into egg wash.  Then coat completely in seasoned oats.  Place chicken on a foil-lined baking sheet.  Pat any extra oat mixture onto top of chicken.

Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.

Mix Pico de Gallo with beans and set aside.

Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.

Dinner

Tex-Mex Tomato and Bean Soup

Makes 6 servings

Ingredients:

2 carrots, chopped (or 1c shredded)

1c celery, chopped

1 red bell pepper, chopped (about 3/4c)

1T olive oil

1 med onion, chopped (1c)

¼ t salt

1 large can (28oz) no-salt-added black beans, rinsed and drained

1/2c cilantro leaves, chopped

2 T siracha

1/4c lime juice

3 corn tortillas (6”), sliced into ¼- inch strips

6T non fat Greek yogurt (optional)

1 sliced avocado (optional)

 

Preparation:

  1. Place carrots, celery and bell pepper in small microwave bowl. Add ¼ c water, cover top of bowl and microwave on high for 5 minutes or until vegetables are just tender.
  2. Heat oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes. Add steamed vegetables and season with salt. Sauté and additional 5 minutes or until vegetables are slightly caramelized.
  3. Add tomatoes with juice and water. Add beans, cilantro, and sriracha. Stir to blend, bring to a simmer, reduce heat to low, and cook 25-30 minutes. Add lime juice.
  4. Top each serving with tortilla strips and a tablespoon of plain non fat Greek yogurt and 2-3 slices of avocado.

Day 6

Breakfast

 Mint 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.

Ingredients:

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)
Directions:

  1. Blend all ingredients in a blender until smooth. Enjoy!

 

 

Lunch

Apple Salad with Figs and Almonds

Figs are in season through December and are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Apples are also in season throughout fall and early winter, which means they are at their peak sweetness and flavor. Use this recipe as a fresh appetizer or a palate cleansing side dish!

Makes 6 Servings

Ingredients:

2 large red apples, cored and diced

6 dried figs, chopped

2 ribs of celery, diced

1/2 cup non-fat Greek yogurt

1 tablespoon lemon zest

2 tablespoons slivered almonds

2 carrots, peeled and grated

Directions:

In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly. Top with almonds and grated carrots. Serve.

 

 

 

Dinner

 

Toasted Coconut & Chicken Lettuce Wraps

Ingredients:

  • 2 chicken breasts (about 1lb)
  • 1 cup unsweetened shredded coconut flakes
  • 2 large shallots-thinly sliced
  • 1 tsp of chili powder
  • ½ cup fresh cilantro leaves- roughly chopped
  • Dash of salt
  • 1 tbspgrapeseed oil, sunflower oil, or coconut oil
  • Squeeze of fresh lime juice
  • ½ head of romaine or endive lettuce- whole leaves separated to create wraps
  • 1 avocado-diced
  • Lime wedges

Directions:

  1. Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot & cook for about 15-20 minutes. When chicken is done- drain water, allow meat to cool & pull into thin strips.
  2. While the chicken is cooking in Step 1, take out coconut flakes & a small, non-stick skillet. Place the coconut flakes in skillet and toast over low heat until lightly brown. Set aside.
  3. In a large bowl, combine shredded chicken with shallots, 2/3 of the toasted coconut flakes, cilantro, and chili powder. Season with salt, add lime juice, oil, & mix well.

To assemble:

  • Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado and some more coconut flakes, and squeeze lime juice over. Serves 5-6 as an appetizer or 2-3 as main course.

 

Day 7

Breakfast

 

Braised Kale Frittata

Prep Time: 12 minutes

Cook Time: 30 minutes

Yield: Makes: 4 servings (serving size: 1/4 frittata)

Ingredients

  • 6 large eggs
  • 4 large egg whites
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)
  • 2 tablespoons chopped oregano
  • Cooking spray
  • 2 cups Braised Kale without cheese, drained, finely chopped
  • 3/4 cup chopped cherry tomatoes

 

Preparation

  1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).
  2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.
  3. Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.
  • 3/4 cup chopped cherry tomatoes

 

Lunch:

Broccoli & Cauliflower Salad

Salad doesn’t always mean lettuce.  Try this nutritious, twist on the traditional Broccoli, Cauliflower salad and take to your next outdoor picnic or BBQ.  Then you know you will have a healthy option to keep your intake balanced.

Ingredients

1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)

Dressing

1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar

Directions:

Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.

In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.

Mix together dressing with broccoli mixture.

Chill 1 hour and serve.  (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)

Dinner:

Veggie Burger – Featured on “How to” video

2 cups raw almonds *

1 small cloves garlic

2 T balsamic vinegar

1 T soy sauce

1.5 T tomato paste

1/2 tsp. dried rosemary

1/4 tsp. sea salt

1 cup green onions

1/2 cup sun-dried tomatoes (not oil packed)

1.5 cups cooked quinoa or brown rice

 

In a food processor, add almonds, garlic, balsamic, tamari, tomato paste, rosemary, and salt. Puree until the nuts are very finely ground, and becoming a little sticky. Be sure to grind them fine enough so that the almonds release some oils and become a little ‘sticky’, that will help bind the burgers – you don’t want almond butter, but a very fine meal that is becoming clumpy. Then add green onions and sun-dried tomatoes and pulse through until the mixture becomes dense and is starting to hold together. Add quinoa and process/pulse through again until well incorporated. Remove blade, and shape into patties (or refrigerate first for 1/2 hour, helps make easier to shape patties). To cook, heat a non-stick skillet over medium heat. Cook patties, about 5-7 minutes on first side, and then another 3-5 minutes on second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with fixings of choice.  Makes about 6 patties.

Sun-dried tomato note: Some varieties/brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight – but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (fully drain and pat dry before adding to processor).

Adapted from Dreena Burton’s Plant-Powered Kitchen

 

 

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Are You Wearing the Correct Fitness Shoe?

By Randy Leopando, CSCS, FMS, Director of Personal Training

Are you wearing the correct type of shoe when you exercise?  The right shoe can make or break your workout. After all, an ill-fitting shoe can cause faulty mechanics, pain, and even injury. If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes.

Running

The repetitive nature of running requires extra attention to footwear in order to prevent injury and maximize comfort. Running shoes reduce the impact of each step you take. They are designed for forward motion with specific cushion in the heel and forefoot.  I highly recommend you get fitted at a specialty store.  Your foot type will dictate what type of shoe to get.  Locally I recommend the Running Center and Big River Running – they can analyze your gait and make the appropriate recommendation.

Walking

Walking involves a heavier heel strike, so walking shoes are created to have a round and stiff heel to support the heel-toe action of the gait. When shopping for a new walking shoe, check the flexibility of the sole. The toe box should be able to bend and twist easily for best results. Search for shoes with breathable mesh to keep feet cool on long jaunts.

Weightlifting

To lift weights effectively, a stable foot is required. Look for a shoe that provides a flat and sturdy base like a low-profile cross-trainer. Most cross-trainers work well for the average gym goer because they can be used for weight lifting, plyometric and cardiovascular endurance activities. Cross-trainers, however, are not especially great for any one activity. If you are focusing specifically on Olympic lifting, for example, Olympic lifting shoes provide a rigid structure and small heel lift, which enhances the stability of the foot for explosive power transfer.

Group Fitness Classes

Our Group Fitness and Hybrid Training classes are diverse and demand lateral movement, agility and stability. Look for a pair of lightweight cross-trainers with ankle and arch support. You will likely want a shoe with a wide toe box and a soft, flexible sole to grip the floor and maneuver in a variety of formats. If you attend cycling class on a regular basis, consider a pair of cycling shoes, which provide a solid base to alleviate foot fatigue and clips to allow you to connect with the bike for a more efficient and comfortable pedal stroke.

If the shoe fits…

Once you have the proper shoe for the workout, it’s important to replace them periodically. Shoes may lose their support or cushion long before they actually look worn. In fact, your body may signal shoe break down with aches or pains in your feet, shins, knees or back. A trained professional at a specialty store can recognize wear in your current shoes, watch your gait and provide recommendations. Most experts suggest replacing running shoes every 300 to 500 miles. For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. If you like the comfort of your fitness shoes for running around town doing errands, consider buying a second pair to act as your “casual” shoe.  Hope this info gets you off on the right foot!

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CoQ10

Metagenics Product of the Month

So what is CoQ10 anyways? CoQ10 is a naturally occurring vitamin-like substance that is vital for health. Cells throughout our body, especially in the heart, liver, kidneys, and pancreas depend on CoQ10 to sustain life.

Why might this product be beneficial for me?  As we age our body’s production of CoQ10 slowly diminishes and can also be depleted by lifestyle habits, environmental factors, and statin medications. In addition, dietary and supplemental CoQ10 is often difficult to absorb, thus your body may not be getting what it needs.  Metagenics CoQ10 is a specialized product that is designed for better absorption in order to ultimately deliver more reliable health outcomes.

In what form does Metagenics CoQ10 product come? Available in three different forms; liquid (NanoCell-Q), concentrated soft gels ( CoQ10 ST-100, CoQ10 ST-200), or chewable gels (Nutragems CoQ10 300)

What does the research say? Research suggest that CoQ10 may support healthy aging, energy production, antioxidant protection, and overall wellness.

 

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Energy Boosting Sample Meal Plan

All meals that you find on the sample meal plan are rich in whole-grains, fruit, vegetables, and lean proteins. These meals are full of vitamins , and minerals and will keep  you satisfied, and fueled throughout the day to keep your energy boosted!

Breakfast

Steal Cut Oats w/ pears & Raisins

Ingredients:

½ Cup Steal Cut Oats

¾  cup 2% milk

1 cup diced pear

1 oz. Raisins                                            *Cook steal cut oats on stove top, add milk.

Snack

Whole– grain toast w/peanut butter & honey

2 Tbsp. Peanut Butter

1 piece Whole-grain bread   

1 tsp. Honey

Lunch 

Shrimp wrap:

1 ½” Tortilla

½ Avocado , diced

3 ounces Shrimp

¼ Cup black beans (Rinsed & drained)

¼ cup spinach

2 tbsp. salsa

2oz feta cheese

½ cup cucumber , diced

½ cup tomatoes , diced

2 tbsp. Balsamic

Fill 1 1/2” tortilla with 3 ounces of cooked peeled shrimp, 1/2 avocado, 1/4 cup black beans, 1/4 cup spinach, 2 tbsp. Salsa, 1 oz. Feta cheese.

For cucumber and tomato salad: Add cucumber, cherry tomatoes, balsamic and mix.

Snack

1/2 cup carrots

1/2 apple

1/2 cup Hummus (for dipping carrots)

Dinner

6oz. Lean Pork Tenderloin

1/2 medium sweet potato baked

1 cup  steamed broccoli w/ 1 tsp. Butter and fresh squeezed lemon juice

1/2 cup unsweetened apple sauce

Snack

1/4 cup pomegranate seeds

1/4 cup cashews, chopped

1– 6oz container of Greek yogurt

Mix and Enjoy!

 

 

 

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Quinoa, Salmon Broccoli Bowl

1/3 cup Quinoa                                                             1 /2 cup cherry tomatoes

Kosher salt                                                                     1 1/2 cloves , garlic

1 scallion, thinly sliced                                                   1-6 ounce salmon filet

1/2 small head broccoli  (about 1 1/4 cups)                   1 Tbsp. Olive Oil

Preheat the oven to 400 degrees F.

Rinse the quinoa under cold water. Drain well and add to a  saucepan. Cook Quinoa to package directions. Once quinoa is cooked  remove from the heat and let sit, covered, for 5 minutes. Add the scallion and fluff with a fork.

Meanwhile, toss together the broccoli, tomatoes, garlic, oil and salt and pepper  to taste.  Place vegetables on baking sheet  and lightly coat with olive oil. Roast for 10 minutes.

Sprinkle Salmon on both sides with salt and pepper. Remove the baking tray with vegetables and nestle the salmon into the vegetables. Roast for another 12 to 15 minutes.

Place Quinoa on a bowl, top with Salmon and vegetables. ENJOY !  Try this recipe  that contains energy boosting foods post workout to help replenish the body with the nutrients it needs!

Calories  452, protein  42g,  fat  20g, sodium 261 mg  (retrieved from Cooking Chanel)

 

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