18 11, 2016

Healthy Holiday Recipe Series

2017-05-18T19:35:30+00:00 November 18th, 2016|Recipe|Comments Off on Healthy Holiday Recipe Series

NutriFormance presents healthy holiday recipe series with one of our RD’s, Susan!cranpumpkin-scone
cranberry pumpkin scones🍁 + the start of our #healthyholidays series featuring #recipes of #nutrient packed, #allergyfree favorites that will be showing up at our holiday table 🍂🌲🍁❤️ -cranberry pumpkin scones-
serves 6
1 cup all-purpose flour
½ cup whole-wheat flour
1/2 cup cornmeal
½ cup cranberries
¾ cup canned pumpkin
¾ cup almond milk
¼ cup walnut or olive oil
¼ cup pure maple syrup

Preheat the oven to 450°F. Line a baking sheet with parchment paper.
Mix dry ingredients. Mix wet. Pour wet into dry and mix until just combined.
Drop a large spoonful onto baking sheet until you form 6 scones.
Bake for 12-15 minutes until golden.
Great with ☕️ or with your #thanksgiving spread. Easily sub cornmeal #glutenfree flour. #recipe #thanksgiving #eatwelllivewell

17 10, 2016

Product of the Month

2017-05-18T19:35:30+00:00 October 17th, 2016|Nutrition|Comments Off on Product of the Month

It’s time to create a healthy relationship with your food, mind, and body, and this book, Intuitive Eating, will help you accomplish that!

This book will teach you:intuitive-eating

  • How to find satisfaction in eating
  • How to honor hunger and feel fullness
  • How to feel your feelings without using food
  • And many other things about intuitive eating!

Only $10 on Amazon!

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.

https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047

 

13 10, 2016

Myth Busters

2017-05-18T19:35:35+00:00 October 13th, 2016|Nutrition|Comments Off on Myth Busters

Myth Busters

Detox, paleo, gluten-free, ketogenic. You may be asking yourself what these words even mean and you may be wondering if you should be following this diet. Below you can see the pros and cons of these diets, along with what you are allowed to eat and not allowed to eat while following this diet.

Gluten-free diet: diet that excludes the protein, gluten. This diet is primarily used to treat celiac disease.

What can I eat? What can’t I eat?

* Foods not containing Gluten

o Fruits and vegetables

o Most dairy products

o Meat, fish, & poultry

o Beans

o Seeds and nuts

* Grains not including gluten protein

o Amaranth

o Buckwheat

o Corneal

o Rice

o flax * Any grain based product containing the gluten protein o Wheat o Barley o Rye o Triticale * Any foods made in a factory with gluten containing grains

Pros of a Gluten-free diet Cons of a Gluten-free diet

* Relieves symptoms and complications for

those with celiac disease

* Promotes intake of less refined foods * Difficult to follow * Restricts people from healthy foods * Gluten-free substitutions may be higher in calories

Paleo (Caveman) Diet: diet is based on foods that our ancient ancestors ate. If a caveman couldn’t eat it, neither can you.

What can I eat? What can’t I eat?

* Meat, chicken, turkey, & pork

* Fish

* Fresh fruit

* Nonstarchy vegetables

* Nuts & Seeds

* Eggs

* Plant based oil: olive, walnut, grapeseed, &

coconut * Grains: oats, wheat, barley * Starchy vegetables * Legumes or beans * Dairy products * Sugar * Processed foods * Salt

Pros of a Paleo diet Cons of a Paleo diet

* Could increase fruit and vegetable intake

* Could decrease intake of processed, high-

sugar, and high-sodium foods

* May lose weight primarily due to limited food

choices * Low in carbohydrates, which is dangerous for athletes * Vitamin and mineral deficiencies * High-fat diet, which could lead to weight gain

Detox Diet: intention is to eliminate toxins in your body. The body naturally detoxifies itself, getting rid of these toxins, and eliminating them through perspiration and waste

What can I eat? What can’t I eat?

* Fruit/vegetables juices and water

* Some detoxes allow fresh and frozen fruits

and vegetables

* Few allow whole grains and flaxseed * Solid foods

Pros of a Detox diet Cons of a Detox diet

* May reduce alcohol and caffeine intake

* Decreased intake of high fat and highly

processed foods

* Eating more plant based foods * Weight loss is from fluid and potentially muscle mass * Weight regain is rapid * Metabolism slows down, making it more difficult to keep weight off * Nutrient deficiencies

Ketogenic Diet: low-carb, high-fat diet that was originally designed to treat epilepsy. It uses fat for fuel and is now being used as a weight-loss method

What can I eat? What can’t I eat?

* Meat and fatty fish

* Eggs

* Full-fat dairy: butter, cream, cheese

* Nuts and seeds

* Healthy oils

* Avocados

* Low-carb vegetables: leafy greens, asparagus,

cucumbers, celery * Sugary foods: ice cream, pudding, sugary drinks * Grains * Fruit * Beans and legumes * Alcohol * Milk

Pros of a Ketogenic diet Cons of a Ketogenic diet

* Lowers blood glucose levels

* May decrease inflammation

* Rapid weight loss

* Vitamin and mineral deficiency * Electrolyte abnormalities * May increase your risk of heart disease * Lack of energy

13 10, 2016

Supplement of the Month

2016-10-13T20:43:16+00:00 October 13th, 2016|Nutrition|Comments Off on Supplement of the Month

UltraMeal Advanced Protein

Why we love it:

* Metagenics continually evaluates their ingredients for safety and effectiveness and ensures that their products are of the highest quality. Their Advanced Protein contains 20 grams of protein and essential vitamins and minerals to help preserve lean skeletal muscle mass as we age, support protein synthesis and muscle growth and maintenance.

Why you need it:

* You may need this product if you have sarcopenia, the age associated loss of skeletal muscle mass. You may also need this product if you want muscle growth or muscle maintenance.

Food products rich in protein:

* High protein foods include: meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds.

Research:

* Sarcopenia is the loss of muscle mass that occurs with aging. Aging is associated with decreased protein intake, weight loss, and decline in muscle mass. Research has shown that a protein supplement may be useful in preventing and reversing sarcopenia.

13 10, 2016

Sample Meal Plan

2017-05-18T19:35:41+00:00 October 13th, 2016|Nutrition|Comments Off on Sample Meal Plan

Sample Meal Plan

Breakfast:

* Overnight oats

Nutrition: 472 calories, 50 grams carbohydrates, 18 grams protein, 46% calories from fat

Morning Snack:

* Smoothie with protein powder

Nutrition: 385 calories, 55 grams carbohydrates, 22 grams protein, 23% fat

Lunch:

* Turkey Orzo Soup (see blog for recipe)

* 1 whole wheat roll

* 1 medium apple

Nutrition: 570 calories, 99 grams carbohydrates, 37 grams protein, 5% fat

Dinner:

* Chicken Brown Rice Bowel (see blog for recipe)

* Mixed green salad with balsamic vinaigrette

Nutrition: 469 calories, 33 grams carbohydrates, 31 grams protein, 40% fat

Evening Snack:

* Bell peppers with 2 tablespoons of hummus

Nutrition: 105 calories, 11 grams carbohydrates, 3 grams protein, 51% calories from fat

Total Nutrition for Day: 2,001 total calories, 248 grams carbohydrates, 111 grams protein, 28% calories from fat

For questions or to schedule an appointment, contact Susan at susanc@nutriformance.com

13 10, 2016

Chicken and Brown Rice Bowl

2017-05-18T19:35:41+00:00 October 13th, 2016|Recipe|Comments Off on Chicken and Brown Rice Bowl

Chicken and Brown Rice Bowl

* Ingredients

o ½ cup uncooked brown rice

o 24 ounces uncooked, boneless, skinless chicken breast

o Dash salt

o Dash pepper

o 2 teaspoons + 2 tablespoons olive oil, divided

o 1 tablespoon honey

o 3 tablespoons lemon juice (about 1 medium lemon)

o 1 teaspoons Dijon mustard

o ¾ cup chopped celery (about 2 stalks)

o ½ cup diced onion (about ½ small onion)

o 1 ½ cups grams frozen peas and carrots, thawed

o ¼ cup chopped basil

* Directions

o Cook brown rice according to package directions

o Bake or cook chicken in a skillet on the

stovetop with 2 teaspoons olive oil until firm

and opaque throughout

o In a large bowl, whisk together 2 tablespoons

olive oil, honey, lemon juice, and

o Dijon mustard. Add celery, onion, peas and

carrots, and brown rice; toss to coat. Divide

rice mixture into four servings (about ¾ cups

rice mixture). Top each with about 4 ounces

grilled chicken.

* Nutrition information

o Serves: 4 – Serving size: ¾ cup rice mixture +

4 ounces cooked chicken

o Per serving: Calories: 388; Total Fat: 17 grams; Saturated Fat: 3 grams; Monounsaturated Fat: 8 grams; Cholesterol: 79 mg; Sodium: 363 mg; Carbohydrate: 28 grams; Dietary Fiber: 3 grams; Sugar: 9 grams; Protein: 30 grams

 

For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com

13 10, 2016

Turkey Orzo Soup

2017-05-18T19:35:42+00:00 October 13th, 2016|Recipe|Comments Off on Turkey Orzo Soup

* Ingredients

o 1 large white onion

o 4 medium carrots

o 4 medium stalks celery hearts

o 2 tablespoons olive oil

o 4 cloves of garlic

o 1 ½ pounds turkey breast cutlets

o 10 cups chicken broth

o 1 ½ cups dry orzo pasta

o 2 lemons, juiced (about ¼ cup)

o 2 tablespoons chopped fresh parsley

* Directions

o Dice onion, carrots, and celery hearts. You should get about 2 cups diced onion, and 1 ½ cups each of diced carrots and celery

o In a soup pot, add diced vegetables along with 2

tablespoons olive oil and sauté for 5 minutes on

medium heat.

o Mince garlic cloves and add them to the pot, sautéing

for 2 minutes.

o Add in turkey breast cutlets (thinly sliced raw turkey

breast), broth, and dry pasta. Bring the soup to a

simmer, and then allow it to cook for 15-20 minutes.

o Test the orzo pasta for doneness before turning off the

heat. Remove the turkey meat and shred it using

2 forks, and then return it to the pot.

o Add in the lemon juice and fresh parsley. Stir to

combine, and serve hot in 2 cup portions

* Nutrition Information

o Serves: 8 – Serving size: 2 cups

o Per serving: Calories: 400; Total Fat: 5 grams; Saturated Fat: 1 gram; Monounsaturated Fat: 3 grams; Cholesterol: 53 mg; Sodium: 270 mg; Carbohydrate: 61 grams; Dietary Fiber: 5 grams; Sugar: 6 grams; Protein: 33 grams

For further questions or to schedule an appointment, contact Susan at susanc@nutriformance.com.

Check out our “How to” videos on our YouTube channel or on FaceBook or Twitter

20 09, 2016

Supplement of the Month

2017-05-18T19:35:42+00:00 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

2017-05-18T19:35:43+00:00 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

2017-05-18T19:35:43+00:00 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

2017-05-18T19:35:43+00:00 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 bowl. 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

2017-05-18T19:35:43+00:00 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

2017-05-18T19:35:43+00:00 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.

 

17 08, 2016

Metagenics

2017-05-18T19:35:44+00:00 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

2017-05-18T19:35:44+00:00 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

2016-08-17T14:07:27+00:00 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

2017-05-18T19:35:45+00:00 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

2017-05-18T19:35:45+00:00 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

2017-05-18T19:35:45+00:00 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