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Metagenics – Ultrameal Daily Support

UltraMeal Daily Support

 

This month’s feature is UltraMeal Daily Support. This supplement is a protein drink with 12 phytonutrients and contains 25 essential vitamins and minerals. You simply mix 2 scoops with 8-10 fluid oz of chilled water. UltraMeal Daily Support can be made part of an every day diet.

 

 

A little bit more about UltraMeal Daily Support:

  • Provides 15g of protein
  • Comes in two flavors, mixed berry and deluxe chocolate
  • Provides 400 IU of Vitamin D
  • Provides 5g of fiber
  • Product is gluten free
  • Can be used for a quick snack or mini-meal

 

Remember: Supplements should only be used to fill in the gaps. What we eat should be the main source of nutrients.

 

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

emilyb@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.sept2015ultramealdailysupport

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Tailgating Sample Meal Plan

 

Breakfast: Green Smoothie: 1 banana, handful of berries, 1 cup spinach, ½ cup Greek yogurt, 1 tbsp nut butter, ¾ -1 cup almond milk, 1 tsp ground flax

 

Snack:  1 lara bar and a piece of fruit

 

Lunch: Mini grilled pizzas with 1 cup raw vegetables: 1 whole-wheat sandwich flat, each side topped with pizza sauce, desired toppings, and a sprinkle of cheese. Broil in oven until cheese is melted.

 

Snack: 1 cup raw veggies: broccoli, cucumbers, carrots with 1/4c guacamole

 

Dinner: Kickin Chicken and lightened up macaroni salad with 1 cup grilled veggies (see recipes on our blog at www.nutriformance .com)

 

 

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

emilyb@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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September Product of the Month

Backpack Cooler

WHY WE LOVE IT: This cooler offers an easy on the go option for taking your favorite snacks and drinks with you without having to worry about them getting too warm.

 

Other Benefits:

  • Side pocket allows you to carry a water bottle easily
  • Extra pockets to carry room temperature snacks, utensils or electronics
  • Back straps allow for easy transport on a hike whether it be through the forest or down to the beach

 

Product can be found via a quick online search or at your local Target, Walmart, or Sporting Goods store.

 

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

emilyb@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.sept15 product

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Tailgating Tips

Fall is football season, and what does football season mean?! It means it is time to bring out the tailgating gear. Tailgating is meant to be a fun event shared with family and friends, but there are steps we can take to make sure we are adequately prepared the day of the big event to alleviate stress, over-indulging, and food safety concerns.

 

Let’s Prepare Ahead

 

  1. Prepare your food the night before and place in Tupperware containers
    1. Marinade kebabs/chicken overnight
    2. Shape or pack up burger patties between sheets of wax paper
    3. Cup up veggies/fruit
    4. Make the dip and gather dipping items

 

  1. Freeze water bottles the night before, they can be used in place of ice until they melt

 

  1. Bring a pre-packed set of drawers so everything is handy and organized while you’re cooking
  • Designate and label drawers: One for napkins, plates and utensils; one for koozies and bottle openers and cups; one for SPF and insect repellant, etc.

Food Safety Tidbits

  • Use an empty laundry detergent dispenser as a hand-washing station.
  • Hang a paper towel roll using a bungee cord from the tent struts.

 

  • Keep coolers out of the sun, perhaps under a tree

 

  • Do not leave food unrefrigerated for more than two hours. In hot weather (90 degrees or above), the time limit is 1 hour

 

  • Bring a thermometer to ensure your cold food is staying below 40F and your grilled food is cooked to an appropriate internal temperature

 

 

Navigating the Tailgate Table

 

  • Before the festivities begin, have a small snack that contains protein and fiber so you’ll be less tempted to overeat

 

  • Don’t SKIP meals before to save room!

 

  • Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you’re eating

 

  • Offer to bring fresh fruits or veggies. This way you know there will be something healthy offered

 

  • For every alcoholic beverage you have, match it with the same amount of water. This will slow down your intake and help you keep track of how much you are drinking

 

 

Remember moderation is key. Go ahead and indulge a bit, but make sure it is not an every weekend occurrence

 

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Lightened Up Macaroni Salad

Yields 8 Servings

Ingredients:

  • ½ cup mayonnaise
  • ½ cup nonfat plain Greek yogurt
  • 2 tbsp vinegar
  • 1 tbsp prepared mustard
  • 1 tsp sugar
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 8 oz whole-wheat elbow macaroni or other noodle (cooked according to package directions and drained
  • 1 cup celery (sliced)
  • 1 cup red bell pepper (chopped)
  • ¼ cup finely chopped onion

 

Directions:

  1. In a large bowl stir together the mayonnaise, yogurt, vinegar, mustard, sugar, salt, and pepper until smooth. Add the macaroni, celery, green pepper, and onion.
  2. Stir until everything is well coated with the mayonnaise mixture
  3. Cover and refrigerate for at least 2 hours to blend flavors

 

Nutrition Facts

Serving Size: 2/3 cup

 

Calories: 114     Total Fat: 5g        Sat Fat: 0.8g       Cholesterol: 6mg

Carb: 13g             Fiber: 6.8g                     Protein: 4g          Sodium: 426mg

 

 

 

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

emilyb@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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Kickin 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

 

Nutrition Facts

Serving Size: 4 oz, ¼ pound

 

Calories: 252     Total Fat: 11g        Sat Fat: 2.1g       Cholesterol: 96mg

Carb: 1g             Fiber: 0g              Protein: 35g          Sodium: 830mg

 

 

 

 

 

 

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

emilyb@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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Reduce Your Risk of Osteoporosis

Reduce Your Risk of Osteoporosis
by Randy Leopando, CSCS, FMS,
Director of Personal Training

Osteoporosis is an age-related disorder in which bones become gradually thinner, more porous and less able to support the weight of the body. It has a debilitating effect on quality of life, as it limits a person’s independence.

This condition attacks both men and women, but women usually suffer more severely because bone loss accelerates rapidly after menopause. About half of all women and a quarter of all men over the age of 50 will break a bone due to osterporosis. By the time a woman reaches the age of 70, she may have lost as much as 30% of her bone density.

Prevention Is Key

The following lifestyle-related factors may lead to the development of osteoporosis:

  • Lack of exercise and physical activity
  • Calcium and vitamin D deficiencies
  • Prolonged use of certain medications, alcohol, caffeine and carbonated (cola) beverages
  • Smoking

Other risk factors include:

  • Being Caucasian or Asian
  • Having a small or thin frame
  • Having a family history of osteoporosis

The good news is that your risk for osteoporosis may be reduced by a combination of exercise and good nutrition. Here’s how:

Get Plenty of Exercise and Physical Activity

Weightbearing exercises can help prevent bone loss and may encourage bone growth. Specific bone sites are more prone to breaks due to the type of bone they contain, including the upper arm (at the shoulder joint), the forearm (at the wrist joint), the thigh (at the hip joint) and the spine. Exercises that load, compress and stress bones are needed to strengthen them. This process is known as “bone loading.”

Before beginning any exercise program, always consult your physician, who will determine whether exercise will be beneficial to you. If you’re given the go-ahead, start slowly and build up over time. If you already have osteoporosis or low bone density, your doctor may prescribe supervised exercise with a physical therapist, exercise physiologist or personal trainer who can show you safe ways to move and exercise.

An ideal program should include aerobic weightbearing exercises four days per week and resistance training two to three days a week. Include flexibility exercises on most days of the week and avoid forward bending of the spine. Weightbearing exercises include walking, running and weight training. Improving muscle strength helps conserve bone mass, but remember that the form of exercise selected should in part be based on individual preferences and previous experience, and must not generate any joint pain. Try to include a variety of exercises that will stimulate as many different bones as possible.

Perform cardiovascular exercises at low-to-moderate intensities. Perform resistance exercises for one or two sets of eight to 10 repetitions at a moderate intensity. Stick with your program and slowly progress to working out at least 20 to 30 minutes at each session. Additionally, always try to include functional exercises in your daily activities. These include exercises such as chair sit-to-stands and single-leg stands that can be performed for 30 seconds two to five times a week. These functional activities will improve your balance and your ability to perform everyday activities.

Eat for Stronger Bones

Did you know that two-thirds of your bone is composed of calcium? You can bolster your bone strength by eating a high-calcium, high-fiber, low-fat diet. Good sources of calcium include:

  • Dairy products
  • Fish with bones
  • Green leafy vegetables
  • Almonds, seeds, beans and soy
  • Fortified cereals

You also need vitamin D to help absorb calcium. The best source of vitamin D is the sun. About 15 minutes of daily exposure to the back of your hands and face is usually sufficient. People with darker skin may require more time. Sunscreen prevents your body from making vitamin D. If you’re worried about skin damage, some food sources of vitamin D are fish, fortified milk, juice and cereal.

Bones to Last a Lifetime

Bone-loading exercise and a balanced diet are important components of preventing osteoporosis. If you take care of your bones now, they will stay strong enough to carry you safely through a lifetime of health and activity.

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Metagenics Product of the Month

Cal Apatite Bone Builder

http://www.metagenics.com/mp/products/cal-apatite-bone-builder-formerly-cal-apatite

Bone health is extremely important, especially as you age to prevent injuries or diseases such as osteoporosis. One way to help improve your bone health is through supplementation if you are not getting enough Calcium or Vitamin D naturally.

 

This month’s feature is Cal Apatite Bone Builder. This supplement offers more than just calcium. Cal Apatite Bone Builder formula provides a complex crystalline compound (MCHC) that encompasses all the elements found naturally in healthy bones.

 

As we age, our ability to absorb calcium and other minerals may decline. The calcium in MCHC is bioavailable and therefore well absorbed.

 

 

A little bit more about Cal Apatite Bone Builder

  • Includes other minerals besides calcium that are involved in bone formation such as: magnesium, phosphorous, zinc, selenium.
  • Provides collagen and other proteins that support bone health
  • Come in a variety from tablets to capsules and even vegetarian options
  • Over 30 years of MCHC research
  • Recommended to take with meals

 

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

jamiec@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, Honey, Yogurt Dip

Yield: Serves 3-4

This creamy peanut butter honey yogurt dip only has 3 ingredients and takes 5 minutes to make! It is great with apple slices or any fruit!

 

Ingredients:

  • 1 (6 oz) container plain Greek yogurt
  • 3 tablespoons creamy peanut butter
  • 3 teaspoons honey

 

Directions:

  1. In a small bowl, combine Greek yogurt, peanut butter, and honey.
  2. Stir until combined and smooth.
  3. Serve with apple slices or other cut up fruit.

Note-this dip is also great with graham crackers, pretzels, or cookies!

 

Nutrition Facts

Serving Size: ¼ cup

 

Calories: 149      Total Fat: 8g        Sat Fat: 1.7g       Cholesterol: 0mg

Carb: 11g             Fiber: 1g            Protein: 10g          Sodium: 100mg

 

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

jamiec@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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Bone Health – Sample Meal Plan

Breakfast: Two egg scramble with ¼ cup green peppers and ¼ cup chopped onions and a sprinkle of cheese with a piece of whole-wheat toast ¼ of avocado mashed

 

Snack: 1 medium cut up apple with ¼ cup Peanut butter honey yogurt dip (see recipe on our blog at www.nutriformance .com)

 

Lunch: Grilled “cheese” caprese sandwich made with fresh mozzarella, tomatoes, & basil pesto with 1.5 cup side salad.

 

Snack: 1 cup sliced cucumbers, carrots, and bell peppers with ¼ cup Greek yogurt ranch dip (see recipe on our blog at www.nutriformance .com)

 

Dinner:  Grilled pork tenderloin marinated in sesame oil, ginger, and garlic with ½ cup brown rice and a side salad

 

 

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

jamiec@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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