20 09, 2016

Supplement of the Month

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

Vitamin D

Why we love it:

  • Metagenics provides you with a high degree of reliability and predicted safety in their products. Their complete line of Vitamin D3 formulas are designed for greater absorption, comes in varying dosages to meet your needs, and comes in liquid, tablet, and soft-gel forms to meet your preference.

Why you need it:

  • Many people in the U.S. have insufficient levels of vitamin D and there are few foods that are naturally rich in it. Vitamin D helps improve bone density, promotes healthy muscle function, heart health, immune system health, and overall health.

d3

Food products rich in vitamin D:

  • Very few foods are naturally rich in vitamin D. Food sources of vitamin D include: eggs, mushrooms, fish, and fortified food products, like dairy products and cereal.

Research:

  • Research has shown that vitamin D deficiency may be linked to many acute and chronic illnesses. A serum 25(OH)D level between 40-60 ng/ml has been shown to prevent many diseases, including: breast cancer, ovarian cancer, colon cancer, type 1 diabetes, and multiple sclerosis. Consuming foods rich in Vitamin D and taking the Metagenics Vitamin D3 supplements can help you achieve this serum 25(OH)D level.
20 09, 2016

Product of the Month

September 20th, 2016|Nutrition|Comments Off on Product of the Month

Having trouble planning healthy meals for yourself or for you and your family? We have a solution for you and it is the Mealime app!

mealime

  • Let’s you filter recipes by diet type, allergies, and food restrictions.
  • Select meal plans for 2-4 servings
  • Choose between 2 and 6 recipes per week
  • A well-organized grocery list is also created for each weekly meal plan.
  • Each meal takes just 30 minutes to make!

Check it out, it’s free!

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.

20 09, 2016

Cancer Prevention Sample Meal Plan

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention Sample Meal Plan

Sample Meal Plan

Breakfast:

  • Egg and hummus breakfast wrap (see blog for recipe)
  • 1 banana
  • 1 cup skim milk

Nutrition: 500 calories, 70 grams carbohydrates, 31 grams protein, 23% calories from fat

Morning Snack:

  • 6 oz. Vanilla Greek Yogurt
  • ¼ cup granola

Nutrition: 270 calories, 37 grams carbohydrates, 15 grams protein, 23% fat

Lunch:

  • Tuna salad on whole wheat English muffin
  • 1 cup of grapes
  • 3 oz. carrots

Nutrition: 367 calories, 54 grams carbohydrates, 21 grams protein, 20% calories from fat

Dinner:

  • One pan chicken and roasted vegetables (see blog for recipe)
  • 1 cup quinoa

Nutrition: 568 calories, 69 grams carbohydrates, 30 grams protein, 35% calories from fat

Evening Snack:

  • 1 Apple with 2 tablespoons peanut butter

Nutrition: 270 calories, 30 grams carbs, 7 grams protein, 53% calories from fat

Total Nutrition for Day: 1,975 total calories, 260 grams carbohydrates, 104 grams protein, 26% calories from fat

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.

20 09, 2016

One Pan Chicken & Roasted Vegetables

September 20th, 2016|Recipe|Comments Off on One Pan Chicken & Roasted Vegetables

Ingredients

  • 1 pound Brussel sprouts, trimmed and halved
  • 1 pound butternut squash, cut into bite-sized pieces
  • ½ medium onion, chopped
  • 1 lemon, thinly sliced
  • 3 large garlic cloves, minced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper
  • 4 chicken thighs (bone-in or boneless)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon fennel seeds
  • 1 teaspoon crushed red pepper
  • 1 teaspoon ground paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • ½ teaspoon pepper
  • 4 fresh sage leaves, chopped

Directions

  • Preheat oven to 450˚F. Combine the Brussel sprouts, squash, onion, lemon slices and minced garlic in a large bowl, add 2 tablespoons of oil, balsamic vinegar, salt, pepper, and nutmeg and toss to combine. Spread veggie mixture onto large baking sheet.
  • Combine 2 tablespoons olive oil, apple cider vinegar, fennel seeds, red pepper, paprika, garlic powder, sea salt, pepper and sage in a small bowel. Coat chicken with the marinade and arrange chicken on top of the Brussel sprouts and squash mixture. Bake for 30-40 minutes or until both the veggies and chicken are cooked through. Portion onto plates, squeeze any remaining juice from lemon over each serving and enjoy!

 Nutrition information

  • Serves:4 – Serving size: ¼ of recipe
  • Per serving: Calories: 348; Total Fat: 18 grams; Saturated Fat: 3 grams; Monounsaturated fat: 11 grams; Cholesterol: 80 mg; Sodium: 680 mg; Carbohydrate: 30 grams; Dietary Fiber: 8 grams; Sugar: 7 grams; Protein: 22 grams

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.

20 09, 2016

Egg & Hummus Breakfast Wrap

September 20th, 2016|Recipe|Comments Off on Egg & Hummus Breakfast Wrap

Ingredients

  • 1 whole grain tortilla
  • 1-2 tablespoons hummus
  • 2 large egg
    • Plant-based skip eggs, 1/4c hummus
  • 1/8 cup chopped yellow onion
  • 2 button mushrooms, sliced
  • 2 cups baby spinach
  • 1 tablespoon crumbled feta
    • Plant-based skip eggs, 1T chopped olives
  • 1 tablespoon chopped sun-dried tomatoes

Directions

  • Spray skillet with cooking spray and sauté onion and mushrooms for 3-4 minutes or until fragrant. Add spinach and sauté for a few minutes longer, until spinach has wilted.
  • Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through.
  • Warm up the tortilla and spread on a layer of hummus. Place the egg scramble in the center of the tortilla and top with sun-dried tomatoes and feta.
  • Wrap tortilla and serve!                                                                                                                                                Nutrition information:
    • Serves: 1 – Serving size: 1 wrap
    • Per serving: Calories: 300; Total fat: 13 grams; Saturated fat: 4 grams; Monounsaturated fat: 0 grams; Cholesterol: 193 mg; Sodium: 574 mg; Carbohydrate: 27 grams; Dietary Fiber: 6 grams; sugar: 5 grams; Protein: 21 grams

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.

20 09, 2016

Cancer Prevention

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention

Did you know that diet and physical activity could prevent 1/3 of cancer deaths?

Q&A

Q: What are antioxidants and do they reduce cancer risk?

A: Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals. Fruits, vegetables, and whole grains contain a wide variety of antioxidants, which protect cells from oxidative stress and may lower the risk of chronic diseases, like cancer.

Q: What are phytochemicals and do they reduce cancer risk?

A: The term phytochemicals means “plant chemicals.” They are plant compounds that are found in fruits, vegetables, and whole grains and have been linked to reducing the risk of major chronic diseases, including cancer.

Q: Does Vitamin D reduce cancer risk?

A: YES! Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.
American Cancer Society Recommendations for Cancer Prevention:
• Achieve and maintain a healthy weight throughout life
• Adopt a physically active lifestyle
*adults should engage in 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week
*children and adolescents should engage in 1 hour of moderate or vigorous intensity activity each day
• Consume a healthy diet with an emphasis on plant based foods

Breast Cancer
Breast cancer is the most commonly diagnosed cancer in women.
The following decreases your risk of breast cancer
• Moderate to vigorous physical activity
• Consumption of fruits, vegetables, poultry, and low-fat dairy products

Antioxidants & Phytochemicals
Antioxidants and phytochemicals are found in fruits, vegetables, and whole grains. They protect the cells from stress and damage, and reduce the risk of chronic diseases, including cancer.

Vitamin D
Vitamin D is obtained through sunlight, foods (eggs, mushrooms, and fortified products, like dairy products and cereal), and supplements. Serum 25(OH)D levels between 40-60 ng/ml have been shown to prevent many cancers, including: breast, ovarian, colon, and non-Hodgkin’s lymphoma.

 

22 08, 2016

Team RD “How to” Nutrition Video Series

August 22nd, 2016|Nutrition|0 Comments

17 08, 2016

Metagenics

August 17th, 2016|Nutrition|0 Comments

OMEGAGENICS omegagenics

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. The omegagenics line are concentrated, purified source of pharmaceutical grade omega3 fatty acids from sustainably
sourced, coldwater fish. Each softgel provides a total of 430 mg EPA and 290 mg DHA.

Research

Research shows that getting enough Omega vitamins is key to overall health and wellness. Intaking enough omega 3’s in th form of EPA + DHAs ands have been linked with maintaining a healthy heart, joint mobility, immune function, optimal metabolism, stable insulin, learning, and memory

Do I need this supplement?

This supplement might be beneficial if you do not consume adequate
amounts of fish and fat in your diet.

For further questions or to schedule an
appointment, contact Jen at
jens@NutriFormance.com
You can find the recipes, tips, and meal plans as
well as Team RD’s “How to” Video Serie

17 08, 2016

Product of the Month

August 17th, 2016|Nutrition|0 Comments

NUTRITION IN THE FAST LANE FREE APP

Healthy Eating Out iPhone Appnut in the fast lane
Fast Facts
about Fast Food

Nutrition Facts and tips from the American Heart Association from over 25 restaurant Chains
https://itunes.apple.co
m/us/app/nutritioninthefastlane/
id960027981?
mt=8

17 08, 2016

Eating Out Sample Meal Plan

August 17th, 2016|Nutrition|0 Comments

Breakfast

Panera Power Almond Quinoa Bowl and 160z low fat milk latte

(nutrition: 420 calories, 21% fat, 16g protein, 52g carbs)

Morning Snack

Smoothie King 20oz Lean 1 Chocolate Protein Smoothie

(nutrition 310 calories, 35% fat, 19g protein, 38g carbs, 16g sugar)

Lunch

Sugarfire Smokehouse Smoked Turkey Sandwich

(nutrition: 424 calories, 29% fat, 53g protein, 21g carbs)

Dinner

Brio Tuscan Grill Grilled Salmon Fresca with grilled asparagus, sweet potatoes, spinach, roasted peppers, pesto vinaigrette, feta, diced tomatoes, and balsamic glaze

(nutrition: 500 calories, 27% fat, 30g protein, 30g carbs)

Dessert

Brio Tuscan Grill 1/4 serving of Tiramisu (split between 4 people)

(nutrition: 132 calories, 75% fat, .1g protein, 6g carbs

Total Nutrition for the day: 1800 calories, 31% fat, 118g protein, 147g carbs

17 08, 2016

Barbecue Chicken Pizza

August 17th, 2016|Recipe|0 Comments

Prep Time: 15 m

Cook Time: 9 m

Ready In: 24 m

Ingredients

  • 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
  • 3/4 cup tomato chutney
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
  • 2/3 cup diced plum tomato
  • 3/4 cup (3 ounces) shredded extra-sharp white cheddar cheese
  • 1/3 cup chopped green onions

Directions

  • Preheat oven to 450°.
  • Place crust on a baking sheet. Bake at 450° for 3 minutes. Remove from oven; spread chutney over crust, leaving a 1/2-inch border.
  • Top chutney with chicken. Sprinkle diced tomato, cheese, and green onions evenly over chicken.
  • Bake at 450° for 9 minutes or until cheese melts. Cut pizza into 6 wedges.

 

 

Serves 6.  Nutritional Profile for 1.

Nutritional Information Amount per serving Calories 300 Calories from fat 26 % Fat 8.5 g Sat fat 3.9 g Protein 21.3 g Carbohydrate 35.2 g Fiber 1.2 g Cholesterol 48 mg Iron 1.7 mg Sodium 622 mg Calcium 247 mg

For further questions or to schedule an appointment, contact Jen at jens@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.

17 08, 2016

Healthy Fettuccine Alfredo

August 17th, 2016|Recipe|0 Comments

Prep Time: 10 min

Cook Time: 15 min

Ready In: 25 min

Ingredients

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

 

Directions

1. Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

2. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

3. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Nutritional Analysis Per Serving- Serves 4

Calories: 490 Fat: 15 g Saturated Fat: 8 g Cholesterol: 48 mg Sodium: 734 mg Carbohydrate: 66 g Fiber: 3 g Protein: 20 g

For further questions or to schedule an appointment, contact Jen at jens@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.

 

 

 

 

17 08, 2016

Eating Out Healthfully

August 17th, 2016|News, Nutrition|0 Comments

With Labor Day and school starting up, we start to ponder, what do I bring to the neighborhood cookout?  What do I pack for the tailgating party?  What do I pack the kids school lunch?  Suddenly, eating out seems like the most plausible option. Unfortunately, restaurant dishes are often loaded with calories, saturated fat, sodium, and sugar that make these meals taste SO GOOD.  We waste time, money, and calories on these large, expensive meals.  Here are some strategies to consider using when eating out and further tips on how to recreate these dishes at home.

Eating out healthfully recommendations

TIPS

  1. Ask if a dish can be halved or check to see if a lunch portion is available.
  2. In general, stick to grilled, baked, or steamed dishes over fried. Request no added oil, butter, salt, or sugar.
  3. Choose leaner portions such as chicken, fish, or sirloin steak.
  4. Load up on veggies!
  5. Split dessert and have 1 or 2 bites, or substitute the dessert for seasonal fruit.

Top choices based on the cuisine

American

  • Appetizer: Choose most often vegetables without added fats, oils, or salts or a filling salad to start the meal. Choose only sometimes chicken wings, dips, and high fat onion rings.  Ask for no croutons, cheese, or nuts on the salad. Choose a few lemon slices or balsamic vinegar as an alternative to cream-based salad dressing.
  • Soup: Choose broth based vegetable soup without added cream or cheese. Most will be high in sodium!
  • Entrée: Fresh fish, seafood, or skinless white meat chicken (broiled, steamed, broiled, or poached without added butter, oil, or salt). Plain pasta with meat red sauce is a good lower fat option.  An omelet without added cheese or salt can be a great choice at breakfast, lunch, or dinner!
  • Dessert: Fresh fruit most often.

Mexican

  • Appetizer: Steamed corn tortillas (rather than fried chips) with the salsa.
  • Soup: Black bean or gazpacho soup are healthful and tasty. Sodium will be high!
  • Entrée: Chicken fajitas, sautéed with no oil, with steamed corn tortillas; soft, steamed tostada with beans, salsa, lettuce, onion, and shredded vegetables; chicken enchilada or soft chicken or fish taco (with no breading or dressing); chicken or seafood taco salad (without the taco shells), arroz con pollo

Italian

  • Appetizer: Steamed mussels or clams, grilled vegetables with minimal or no oil, or steamed artichokes
  • Salad: Salad with no meat, cheese, or olives. Use vinegar or lemon juice as a dressing.  Arugula with balsamic vinegar is a great choice too!
  • Soup: Minestrone (although high in sodium!)
  • Pasta: Ask for whole-wheat pasta or zoodles. Choose less often stuffed pastas like ravioli and tortellini.  Ask for pasta cooked in unsalted water.
  • Sauce: Meatless tomato sauce (marinara, pomodoro); use sauce with oil and salt sparingly; request fresh, chopped tomatoes, basil, garlic, and a splash of balsamic vinegar as a good alternative to sauce; order side of grilled or steamed vegetables to mix in with pasta
  • Entrée: Grilled fish or chicken or pasta primavera (avoid hidden fat like oil and butter)
  • Vegetable: Order vegetables without butter or sauce
  • Dessert: Fruit Salad or fresh strawberries in Marsala wine

 

Chinese

  • Appetizer: Cucumber salad
  • Rice: Plain steamed brown rice
  • Vegetables: Request vegetables stir-fried in defatted chicken broth, wine, or water; ask for no soy sauce or salt
  • Entrée: Moo Goo Gai Pan (fresh mushrooms with sliced chicken), Buddha’s Delight (savory vegetarian stew), vegetable lo mein, vegetarian or chicken chop suey, bean or rice threads or noodle dishes with chicken or tofu, broccoli with scallops or chicken, whole steamed fish (no skin) with ginger and garlic
  • Dessert: Fresh fruit (almond and fortune cookies less often)

 

Thai

  • Appetizer: Satay (marinated grilled beef or chicken)- use sparingly the peanut dipping sauce; steamed mussels, Thai garden salad, steamed rice, and seafood kebob
  • Soup: Crystal noodle soup or Talay Thong (seafood, beans, vegetables)
  • Entrée: Thai chicken (caution portion of cashews), sweet an sour chicken, Poy Siam (sautéed seafood), scallops/bamboo/vegetable boat, Pad Thai (vegetables, noodles, spices)
  • Dessert: Fresh fruit

French

  • Appetizer: Vegetable vinaigrette, grilled vegetables, fresh asparagus, or steamed artichokes. For a tangy, delicious dipping sauce, mix some balsamic vinegar with Dijon mustard.
  • Soup: Onion soup (without cheese) or lentil soup; however, all soups will be high in sodium and probably contain a little oil.
  • Salad: Salads with steamed or marinated fresh vegetables.
  • Entrée: Roasted chicken, grilled chicken or fish, poached salmon, fish stew (bouillabaisse), or filet mignon.

Indian

  • Appetizer: Papadum (baked lentil wafers typically made with oil)
  • Soup: Samber (vegetarian), Mulligatawny (lentil and vegetables), or Dahl Rasam (lentil and peppers)
  • Salad: Chopped salad with onion, tomatoes, and lettuce
  • Bread: Chapati (whole wheat), Nan (poppy seed), or Kuicha (leavened baked bread). Request bread directly from the oven before they are “oiled”
  • Entrée: Chicken Tandoori, chicken Tikki (roasted with mild spices), chicken Saag (spinach, hold the cream), chicken Vindaloo (spicy dish with potato), shrimp Bhuna (cooked with vegetables), Aloo-Gobi (cauliflower and potato), Pullao (basmati rice), Chana (anything with garbanzo beans)

 

Japanese

  • Appetizer: Cucumber salad in vinaigrette, grilled vegetables, or steamed soybeans (edamame- without the salt on top)
  • Soup: Miso soup (high in sodium!)
  • Rice: Steamed brown rice
  • Entrée: Seafood sunomono (with vegetables and vinegar), sushi, sashimi, sukiyaki, mizutaki (chicken and vegetables simmered in water), or steamed, grilled, or roasted fish
  • Dessert: Fresh fruit
13 07, 2016

Supplements. Why choose certified products?

July 13th, 2016|Nutrition|0 Comments

Know what you’re taking!

Why do we choose to recommend Metagenics? All Metagenics products are NNFA, NSF, and TGA certified!

Why are certifications important?

Third ­party certification assures suppliers, regulators and consumers that products comply with strict standards for quality and safety.

What does that mean for you?

Metagenics products are verified to have the ingredients that are listed on their labels. The certifications mean they are very unlikely to be contaminated or have unnecessary fillers in them.

13 07, 2016

Scrumptious Strata

July 13th, 2016|Recipe|0 Comments

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m

Ingredients

o 2 whole eggs

o ¼ cup reduced-fat milk

o 1 slice whole-wheat bread, torn into small pieces

o ¼ cup sharp cheddar cheese, shredded

o ¼ cup diced onions (frozen is easiest)

o ¼ cup diced bell peppers (frozen is easiest)

o 1 pinch each of garlic, oregano and crushed red pepper

o Salt and pepper, to taste

Directions

1. Spray an oven-safe glass dish with non-stick cooking spray and preheat oven or toaster oven to 350°F.

2. In a small mixing bowl, beat eggs and milk. Add veggies, cheese and bread and toss to coat.

3. Pour into prepared dish and bake for about 25 minutes, or until top is browned and knife inserted into the center comes out clean.

Serves 2. Nutritional Profile for 1.

Calories: 389; Calories from fat: 206; Total fat: 23g; Saturated fat: 11g; Trans fat: 0g; Cholesterol: 462mg; Sodium: 507mg; Total carbohydrate: 19g; Dietary fiber: 3g; Sugars: 6g; Protein: 27g

For further questions or to schedule an appointment, contact Jen at jens@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.

13 07, 2016

Grilled Salmon Steaks, Italian Style

July 13th, 2016|Recipe|0 Comments

Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m

Ingredients

o 2 salmon steaks

o 1 tablespoon dried Italian seasoning

o 1 teaspoon crumbled dried thyme

o 1 teaspoon crushed dried rosemary

o Salt and pepper to taste

o 1 tablespoon fresh lime juice

Directions

1. Preheat an outdoor grill for medium heat and lightly oil grate.

2. Season one side of each steak with the Italian seasoning, thyme, rosemary, salt, and pepper.

3. Lay the steaks with the seasoned-side down on the prepared grill. Cook on grill until the flesh flakes, turning once, 7 to 8 minutes. Sprinkle each steak with lime juice to serve.

For further questions or to schedule an appointment, contact Jen at jens@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.

13 07, 2016

Product of the Month

July 13th, 2016|Nutrition|0 Comments

Love avocados but they always go bad?? HERE’S YOUR SOLUTION

THE AVOCADO SAVER

Keep halved avocados fresh longer with this handy gadget, which reduces oxidation and browning by protecting the exposed side from air.  Only 7 dollars on amazon!avocado saver

13 07, 2016

Cooking for 1 or 2

July 13th, 2016|Nutrition, Uncategorized|0 Comments

Tips & Tricks

Cooking for two people day after day, meal after meal can be time consuming, exhausting, and down right frustrating.  Therefore, many people opt for premade entrees and snacks to satisfy their hunger cues.  However, many of these frozen, prepackaged items are expensive and laden with sugar, salt, and dangerous chemicals.  Homemade cooking is the healthier, most affordable option- it only requires a little upfront patience and strategic planning.  In the end, it will save you time, energy, and money!

Grains

1.Cook a batch of whole grains such as brown rice or barley and freeze in individual portions in a zip-top bag.

2.Have a six-pack of whole-grain English muffins or a whole loaf of bread? Tuck those extras into the freezer for another day.

3. Visit the bulk bins grocery stores. You can buy exactly what you need with no waste.

Fruits & Vegetables

1. Don’t be afraid to buy frozen. Just watch out for hidden sugars or sauces

2. Only buy what you can reasonably eat before the produce perishes.

3. Be strategic. Enjoy your most perishable fresh produce like berries and spinach early in the week.

Proteins

1. Eggs can make a meal happen in a flash, anytime! They are an excellent source of protein and contain a bounty of nutrients such as vitamin D.

2. Buy a whole package of meat or poultry and wrap individual portions in freezer-safe paper

For further questions or to schedule an appointment, contact Jen at Jens@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.

20 06, 2016

Peanut Butter Banana Protein Smoothie

June 20th, 2016|Recipe|0 Comments

Ingredients:

* I frozen banana

* 1 scoop metagenics vanilla protein powder

* ¾ cup almond milk

* ½ cup vanilla Greek yogurt

* 1 tablespoon peanut butter

Directions: place all ingredients in a blender and mix well. Serve immediately!

This is a great post-workout snack filled with carbs and protein to refuel and rebuild muscles!

Nutritional Facts: Calories: 385, Carb: 55 g, Protein: 21.5 g, Fat: 10.2 g

For further questions or to schedule an appointment, contact Jen at

jens@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.

20 06, 2016

Metagenics Product of the Month

June 20th, 2016|Nutrition|0 Comments

PhytoMulti

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified!PhytoMulti takes you beyond basic wellness support. It has a proprietary blend of 13

concentrated extracts and phytonutrients with scientifically tested

biological activity to protect your cells and maintain DNA stability.

Research

Research suggests that grilling at high temperatures can cause cancer causing agents to enter your body. Antioxidants are known fighters of free radicals and cancer-causing products. The major antioxidants are beta-

carotene, vitamin C, and vitamin E. This multivitamin has 200% of your need for vitamin A and C and 333% of your daily need for vitamin E.

Do I need this supplement?

This supplement might be beneficial if you do not consume a variety of fruits and vegetables.

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.