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Supplements. Why choose certified products?

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.

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Scrumptious Strata

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.

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Grilled Salmon Steaks, Italian Style

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.

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Product of the Month

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

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Cooking for 1 or 2

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.

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Peanut Butter Banana Protein Smoothie

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.

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Metagenics Product of the Month

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.

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Sample Meal Plan

Breakfast:

* 2 Egg Veggie Omelet

* Whole wheat avocado toast

* 1 cup Berry Salad

Nutrition: 472 calories, 38% calories from fat, 24 g protein, 56 g carbs

Lunch:

* 1 baked tilapia filet (½ tsp. olive oil)

* 1 cup quinoa

* 1 cup steamed broccoli

* 2 cups Greek salad with feta cheese

Nutrition: 508 calories, 22% calories from fat, 39 g protein, 53 g carbs

Snack:

* 1 cup edamame

* 1 apple

Nutrition: 261 calories, 28% calories from fat, 17 g protein, 34 g carbs

Dinner:

* 1 serving hawaiian chicken kabobs (1-2 kabobs)

* ½ cup roasted asparagus with parmesan

* 1 cup grilled potatoes and onion

Nutrition: 549 calories, 27% calories from fat, 34 g protein, 68 g carbs

Dessert:

* ⅛ cup dark chocolate covered almonds

Nutrition: 122 calories, 70% calories from fat, 3.5 g protein, 6.5 g carbs

Total Nutrition for Day: 1,890 calories, 26% fat, 118 g protein, 217 g carbs

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.

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Grilled Potatoes and Onions

Prep Time: 15 m

Cook Time: 30 m

Ready In: 45 m

Ingredients

o 4 potatoes, sliced

o 1 red onion, sliced

o 1 teaspoon salt

o 1 teaspoon ground black pepper

o 4 tablespoons butter

Directions

  1. Preheat grill for medium heat.
  2. For each packet, measure out 2 or 3 squares of aluminum foil large enough to easily wrap the vegetables, and layer one on top of the other. Place some of the potatoes and onion in

the center, sprinkle with salt and pepper, and dot with

butter. Wrap into a flattened square, and seal the edges.

Repeat with remaining potatoes and onion.

  1. Place aluminum wrapped package over indirect heat,

and cover. Cook for approximately 30 minutes, turning

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Parmesan Asparagus

Prep Time
5 minutes

Cook
15 minutes

Ready In
20 minutes

Ingredients

o Olive oil cooking spray

o 1 pound fresh asparagus, tough ends trimmed

o 1/4 cup shredded Parmesan cheese

o 1 teaspoon sea salt

o 1/4 teaspoon garlic powder, or to taste

Direction

1. Spray the inside foil with olive oil cooking spray (or spray grill basked to place on the top rack of the grill or indirect heat). Place asparagus in the foil and lightly spray spears with cooking spray.

2. Sprinkle asparagus with Parmesan cheese, sea salt, and garlic powder.

3. Grill in preheated oven until fork easily punctures thickest part of stem, about 12 minutes.

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