Nutrition

11 01, 2017

Unsaturated Fat vs Saturated & Coconut Oil

2017-01-11T21:25:47+00:00 January 11th, 2017|Nutrition|Comments Off on Unsaturated Fat vs Saturated & Coconut Oil

Benefits of Replacing Saturated Fats with Unsaturated Fats

  • Decreases Cancer Risk
  • Lowers LDL Cholesterol Level and raises HDL Cholesterol
  • Decreases risk of Heart Disease
  • Can support weight loss
  • Reduces inflammation
  • Helps prevent insulin resistance
  • Helps control blood sugar

Sources

  • Typically, liquids at room temperature
  • Canola Oil
  • Olive Oil
  • Safflower Oil
  • Sunflower Oil
    • Peanut Oil
    • Sesame Oil
  • Nuts and Nut Butters
  • Walnuts
  • Almonds
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Seeds
  • Sunflower Seeds
  • Flax Seeds
  • Chia Seeds
  • Watermelon Seeds
  • Pumpkin Seeds
  • Fish
  • Avocado

Myths about Saturated Fat

-All saturated fats are bad

Although saturated fat consumption has been linked to heart disease, there is newer evidence that certain types of saturated fats (in dairy and coconut oil) actually may be protective against heart disease. More research is needed, but all saturated fats may not be created equally.

 

-Saturated fats will give you heart disease

Recent studies show that dairy, in particular, is not correlated with heart disease. That being said, it has also been shown that replacing dairy fats with polyunsaturated fats can reduce the risk of heart disease, while replacing them with meat sources of saturated fats can increase the risk. It seems that meat sources pose the greatest risk for heart disease, dairy and other sources like coconut oil may not increase the risk, but unsaturated fats are of benefit.

 

-Saturated fats only come from meat

Saturated fats come from sources other than meat such as coconut oil, dairy, eggs and are included in desserts like donuts as well. In addition, not all meats are high in saturated fats, for example chicken contains low amounts of saturated fat.

 

-Eating foods containing fat will make you fat

  • Fat is an essential part of the diet. The Academy of Nutrition and Dietetics recommends that 20%-35% of all calories should come from fat (<7% from saturated fat).

Saturated Fat

What is Saturated Fat?

Saturated fats are fat molecules that do not have double bonds and are saturated with hydrogen molecules. They are fats that at room temperature are usually solids

Foods containing Saturated Fats:

  • Beef
  • Lamb
  • Pork
  • Lard
  • Butter
  • Cheese
  • Milk
  • Eggs
  • Coconut Oil
  • Shortening
  • Pastries
  • Dessert

What is Coconut Oil?

  • Coconut oil is fat containing 90% saturated fats.
  • It is made up of different fatty acids called medium-chain triglycerides.

 

Types of Coconut Oil:

  • Refined– Made from dried coconut meat, which has less nutrients due to the drying process. It also has a higher smoke point, making it better for cooking
  • Virgin– Made from fresh coconuts. It has a lower smoke point, which is less ideal for cooking.

 

 

 

 

Pros:

  • Coconut Oil can raise HDL Cholesterol
  • Provides a dairy-free alternative to butter for vegetarians/vegans
  • Adds flavor to cooking
  • It has many uses, such as a skin moisturizer
  • Some studies show that coconut oil has been protective against heart disease
  • Possible illness prevention
  • Possible thyroid stimulation

 

Cons:

  • High in calories- 1 Tablespoon has about 120 calories
  • Coconut oil can raise LDL Cholesterol (Linked to heart disease)
  • When used in frying, can cause a detrimental effect on health
  • Saturated fat recommendations are <7% of daily intake, which equals about 1 Tablespoon of Coconut Oil
  • We need more research
  • Not as beneficial as unsaturated fat alternatives
20 12, 2016

Metagenics Supplement of the Month

2017-05-18T19:35:19+00:00 December 20th, 2016|Nutrition|Comments Off on Metagenics Supplement of the Month

BioPure Protein and Advanced Ultrameal Brown Rice & Pea Protein.

Why we love it?

Metagenics products are NNFA, NSF, and TGA certified. BioPure Protein provides you with high quality protein. This whey protein concentrate also contains naturally occurring immunoglobulins. Immunoglobulins, or antibodies in the blood, are proteins that protect your body by fighting bacteria, viruses and toxins.

Research:

This whey protein concentrate provides both essential and branched chain amino acids. These are important for preventing tissue break down during exercise. This protein is also digested and absorbed more efficiently than other proteins as it promotes protein synthesis a few hours after consumption.

Do I need this supplement?

This supplement might be beneficial if you are looking to add high quality protein to your diet, support lean body mass and improve your immune system function.

 

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.

 

http://www.metagenics.com/mp/products/biopure-protein

20 12, 2016

January Sample Meal Plan

2016-12-20T14:21:35+00:00 December 20th, 2016|Nutrition|Comments Off on January Sample Meal Plan

Muscle Losing Meal Plan

Warning: your body needs more fuel than this to lose weight, gain muscle and boost energy! Eating inadequate calories SLOWS down your METABOLISM

Breakfast:

½ cup berries   1 container (5.3 oz) Plain Greek yogurt

1/3 cup granola

Snack:

 

6 carrot sticks

¼ cup Hummus

 

Lunch:

 

2 cups spinach

3 oz. chicken breast

1 large tomato

½ of a whole cucumber

2 Tbsp. Oil & Vinegar Dressing

 

Snack:

Apple & 2 Tbsp. of PB2

Dinner:

 

4 oz. Tilapia

½ cup Quinoa

1 cup grilled asparagus

Banana

 

TOTAL: Calories 1,083;        Fat 34 grams:                     Carbs: 155 grams:                         Protein 84 gram

 

20 12, 2016

New Year, New Diets: Where can you find success?

2017-05-18T19:35:25+00:00 December 20th, 2016|Nutrition|Comments Off on New Year, New Diets: Where can you find success?

The New Year provides us with a fresh start and opportunity for different goals or habits. This New Year, be aware of any diets or nutrition programs that promise quick fixes. Focus on providing your body with enough energy to reach your goals in a healthy manner.

Identify Fad Diets: does the diet…

  • Make some foods completely “off-limits”?
  • Promise you will lose a large amount of weight in a short amount of time? Example: 10 pounds in 2 weeks.
  • Claim you can lose weight without exercising?
  • Have the word “cleanse” in it?
  • Refer to foods as “good” or “bad”?

Why are these diets unsuccessful?

These diets provide temporary results. With quick weight loss, there are water, mineral, muscle and organ protein lost as well.

  • Rapid weight loss triggers a “starvation response” where the body slows down its metabolism to protect itself and conserve energy.

Once you reach your goal weight, the body gains weight faster because it requires fewer calories to maintain its normal functions.

The Biggest Loser Study

A National Institutes of Health (NIH) study finds that the “Biggest Loser” contestants who lost a large amount of weight through extreme dieting and exercise were not able to sustain this weight loss.

Six years after their dramatic weight loss, this study found that:

  • Participants regained 70% of the weight they initially lost back.
  • Their body fat percentage returned within 5% of its starting range.
  • Their average Resting Metabolic Rate (RMR) dropped from an average of 2,607 calories to 1,900 calories per day.
    • These calorie needs decrease when metabolism slows in order to keep the body from gaining weight.

How to make your metabolism work for you this year:

Drop the fad or crash diets and focus on making lifestyle changes.

  • Eat breakfast! Breakfast can jump start your metabolism and keep it burning all day. Eat within 30 minutes of waking.
  • Eat consistently! 6 smaller, more frequent meals each day helps to increase your metabolism and energy for weight loss. Eat a snack every 3-4 hours.
  • Perform aerobic exercise consistently throughout the week. This will burn body fat and continue to burn calories after you work out.
  • Rapid weight loss increases muscle loss and lowers our metabolic rate. Increase lean body mass and raise your metabolic rate through weight training.
  • Be patient.
  • Be kind to your body by providing it with enough energy to meet your goals!

Long-term results are well worth it!

We want to help you set nutrition goals, and celebrate your progress through an individualized healthy program. For more guidance in reaching this year’s goals, contact a NutriFormance dietitian for a plan that works best for you!

21 11, 2016

Sample Meal Plan

2017-05-18T19:35:25+00:00 November 21st, 2016|Nutrition|Comments Off on Sample Meal Plan

Breakfast:

½ cup oatmeal cooked with almond milk

1 small banana

2 Tbsp. chopped pecans

Dash of cinnamon

8 oz. coffee

Calories: 414          Fat:17 g          Carbs: 62 g       Protein: 10 g

Snack:

Chocolate and peanuts Kind bar

Calories: 200      Fat: 13 g       Carbs: 17 grams      Protein:  7 g

Lunch:

Trader Joe’s Vegetable Jambalaya

Add ½ cup beans and 1 link of Andouille Sausage

Calories: 410       Fat: 11 g         Carbs: 53 g           Protein:  26 g

Snack:

Apple and 1 cup chocolate milk

Calories: 200      Fat: 1 g           Carbs: 46 g          Protein: 8 g

Dinner:

Trader Joe’s Frozen Turkey Burger

½ Avocado

Lettuce, Tomato, Pickle

Wheat bun

3 oz. Trader Joes Sweet Potato Fries

Strawberries (6)

Calories: 605      Fat: 32g          Carbs:  60             Protein:  30 g

TOTAL: Calories: 1,829  Fat: 74g    Carbs: 238g   Protein: 81g

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.

21 11, 2016

HoliDAYS vs holiMONTH

2017-05-18T19:35:25+00:00 November 21st, 2016|Nutrition|Comments Off on HoliDAYS vs holiMONTH

The Holidays are centered around celebrations, family, food and fun. Enjoy these opportunities a few days out of the month. Use these tips on mindfulness and moderation to decrease stress and increase your energy level this season.

This month’s celebrations call for an excess of food, drinks and fun. By avoiding extremes and controlling your indulgences you can maintain your energy and stick to your health program. Here are a few moderation tips for this month:

  • Do not skip meals in anticipation for the upcoming feast.
    • Studies show that eating in the morning can reduce the number of calories you eat throughout the day
  • Continue to fuel your body every 3-4 hours. This will maintain your metabolism and help you avoid overeating.
    • Use snacks that contain protein and carbohydrates to hold your hunger. Cheese and crackers is a great snack on the go!
  • Drink water throughout the day.
    • This will keep you hydrated if you are consuming alcoholic drinks and curb your appetite.
  • Treat your indulgent drinks as dessert for the day.
    • Liquid calories can add up quickly. Moderation is considered one drink per day for women and two drinks per day for men.
  • Have one plate, not multiple. Enjoy a little bit of everything, but in smaller portions.
  • Fill your plate with salad or vegetables first. Take up plate space with more nutrient dense foods that will keep you fuller, longer.
  • Hold something in your hands. If you have a purse, camera, glass of water, baby…etc. your hands are not as free to grab food!

 

During this busy season, using mindfulness tips will not only help with what you eat but also how you handle stress. Give yourself time to be attentive to the present which includes both internal and external environments.

  • Visualize the indulgent foods you want.
    • Thinking about the sight, taste, texture and smell of those foods can make you eat less. You will feel satisfied sooner through your mindfulness
  • Select foods that will satisfy and nourish. This is not the season to deprive yourself, choose foods you know your soul will enjoy and that you can feel good about.
  • Enjoy every bit. Focus on your food and discuss it with family and friends to truly appreciate each and every bite.
  • Listen to your body. Slowing down during feasts allows you to be aware of your hunger or fullness.
  • Be realistic! If you happen to splurge don’t feel guilty. One day will not make or break your nutrition or fitness routine.

 

Preparing, attending, and cleaning up after family and friend gatherings can be stressful for some. Take time for yourself and your goals with these tips.

  • Quit Multitasking
    • With all of the excitement, enjoy your meal. After you’ve finished your plate, wait 20 minutes before going back for more.
    • Distract yourself by
      • Playing a game with your kids or grandkids
      • Talking to a family or friend you haven’t seen in a while
      • Start cleaning up an area
    • Say NO to food pushers. Politely decline stating that you are too full or will try their food later. If they persist, offer to take it home for another time.
    • Stay active. Take a walk with family and friends before and after your meal. Even a walk around the block can burn calories and get your blood pumping.
    • Back away from the food. Try to position yourself away from the food area or table to prevent unconscious nibbling.

NutriFormance hopes you have a great Holiday month enjoying your gatherings, celebrations and time off. Keep your energy level high by concentrating on mindful eating and moderation with family and friends.

 

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.

21 11, 2016

Supplement of the Month

2017-05-18T19:35:26+00:00 November 21st, 2016|Nutrition|Comments Off on Supplement of the Month

PhytoMulti


Why we love it?
Metagenics Product of the Month!

Metagenics products are NNFA (National Nutritional Foods Association), NSF (National Sanitation Foundation), and TGA (Therapeutic Goods Administration) 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

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.

21 11, 2016

Quick Ready-Made Meals

2017-05-18T19:35:26+00:00 November 21st, 2016|Nutrition|Comments Off on Quick Ready-Made Meals

Quick Ready-Made Options 

Healthy meals for the hectic holiday season to help you stay on track.

Use this list for busy holiday nights when you’re low on time but want a nutritious meal!

  • Trader Joe’s Vegetable Jambalaya

Serving: 1 package Calories: 180 Fat: 5 grams Sodium: 350 mg Carbs: 29 grams Protein: 5 grams

  • Trader Joe’s Frozen Turkey Burgers

Serving: 1 burger Calories: 180 Fat: 10 grams Sodium: 280 mg Carbs 0 grams Protein: 22 grams

  • Trader Joe’s Chicken Parmesan

Serving: ½ package Calories: 300 Fat: 8 grams Sodium: 690 mg Carbs: 19 grams Protein: 37 grams

  • Trader Joe’s Ready-made Ravioli (varied flavors)

Serving: 1 cup Calories: 190 Fat: 7 grams Sodium: 340 grams Carbs: 21 grams Protein: 9 grams

  • Trader Joe’s Precooked Lentils

Serving: ½ cup Calories: 120 Fat: 0 grams Sodium: 240 grams Carbs: 20 grams Protein: 9 grams

  • Trader Joe’s Pesto Chicken Breasts

Serving: 4 oz. Calories: 160 Fat: 2 grams Sodium: 850 mg Carbs: 8 grams Protein: 26 grams

  • Whole Food’s Zoodles or Beet Noodles

Serving: 2/3 cup Calories: 90 Fat: 0 grams Sodium: 0 mg Carbs: 22 grams Protein: 2 grams

  • Amy’s Frozen Meals-Available at Target, Walmart, Schnuck’s

Cheese Enchilada: Serving: 1 meal Calories: 370 Fat: 15 grams Sodium: 680 grams Protein: 17 grams

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

21 11, 2016

Product of the Month

2017-05-18T19:35:26+00:00 November 21st, 2016|Nutrition|Comments Off on Product of the Month

DietMaster Go App

The DietMaster Go is a meal plan tool that is used with your Registered Dietitian here at Nutriformance!

With DietMaster Go you can:

  • Access multiple meal plans
  • Track your food
  • Track your progress through graphs/visuals
  • Track your activity
  • Log notes along with daily inputs
  • Make grocery lists

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.

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

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

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