heart health

11 01, 2017

Feb 2017 Sample Meal Plan

January 11th, 2017|Nutrition Articles, Recipe|Comments Off on Feb 2017 Sample Meal Plan


  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g


  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g


  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g


  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g


  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g


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


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 01, 2015

Happy Hearts – Sodium Quiz

January 21st, 2015|Nutrition|Comments Off on Happy Hearts – Sodium Quiz

  1. Does your body need sodium?                                                                                         Yes or no?
  2. Is there a direct relationship between sodium intake and blood pressure?          Yes or no?
  3. Does most of the sodium that Americans eat come from salt added at the table?Yes or no?
  4. AHA believes that most healthy Americans should eat less than 1,500 mg of sodium a day. How much sodium, on average, do you think Americans ages 2 and older are getting?                                                                                                                  (A)1500mg (B) 2300mg (C) 3500mg(D) 5000mg
  5. Which of these foods is NOT one of the top three sources of sodium in Americans’ diets?                                                                                                                                              (A)Bread&rolls (B) Pizza (C) Cured meat& cold cuts (D) Chips&pretzels
  6. Are kosher salt and sea salt lower-sodium alternatives to table salt?                     Yes or no?
  7. Do some over-the-counter and prescription medicines contain sodium?             Yes or no?
  8. My blood pressure is normal.  Do I need to watch how much sodium I eat?         Yes or no?
  9. Can taste preferences really change to favor foods with less sodium?                    Yes or no?
  10. Which of the following ingredients can you use to replace some or all of the salt when cooking?                                                                                                                     (A)Citrus juice, such as lemons and limes (B) Vinegar, such as balsamic (C) Herbs and Spices (D) All of the above

See more at: http://sodiumbreakup.heart.org/test-your-knowledge/#sthash.2Ohf3jpI.dpuf


Sodium Quiz: Answer Sheet


  1. Yes. Sodium is an essential nutrient that controls blood pressure and helps your nerves and muscles work properly. You need the right amount — but not too much — to stay healthy.
  2. Yes. Sodium helps regulate fluids and blood pressure. Too much makes your body retain water, which puts an extra burden on your heart and blood vessels. Reducing the amount of sodium in your diet can help you keep your blood pressure at a healthy level.
  3. No. About 75 percent of dietary sodium comes from processed foods. Salt added at the table makes up about 6 percent
  4. (C) More than 3,400 mg. Many foods you find at the store have a lot of sodium. Different brands of the same food often have different sodium amounts, so compare nutrition labels and choose the product with the least amount of sodium you can find in your store. Instead of seasoning your food with salt, try using citrus juices, vinegars, or herbs and spices. When eating out, check restaurant websites for nutrition information, including the sodium content of foods. You can also ask your server to help you find foods on the menu that have less sodium, or ask for your dish to be prepared without added salt.
  5. (B) Chips and pretzels. The top three sources of dietary sodium are breads and rolls, cured meats and cold cuts, and pizza. To cut down on sodium, read the labels on prepared and packaged foods. Look for words like “salt” (which is sodium chloride), “soda” and “sodium” (it might appear as an ingredient such as sodium nitrate, sodium citrate, monosodium glutamate [MSG], or sodium benzoate). Lots of foods have sodium, even those that don’t taste salty. The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product.
  6. No. Table salt, kosher salt and most sea salts contain about 40% sodium. Kosher salts and sea salts come in different textures and flavors but usually contain about the same amount of sodium by weight as table salt. Some varieties of sea salt may claim to have less sodium. You can check the Nutrition Facts label to compare how a given sea salt product compares to table salt, which has about 575 mg/sodium per ¼ teaspoon.
  7.  Yes. Some over-the-counter and prescription medications have high levels of sodium. Look at the ingredient list and warning statement to see if the product has sodium. A statement of sodium content must appear on labels of antacids containing 5 milligrams or more per dosage unit. For prescription drugs, you may not be able to tell if it has sodium by looking at the bottle. If in doubt, ask your doctor or pharmacist if the medication is OK for you.
  8. Yes. Even for people who don’t have high blood pressure, eating less sodium can make a big difference in controlling your blood pressure as you age. About 90 percent of American adults are expected to develop high blood pressure over their lifetimes! Cutting back on your sodium now can also reduce your risk of developing other conditions, like kidney disease, associated with eating too much sodium.
  9. Yes. As you begin to cut the sodium you eat, your taste preferences can change so that you begin to prefer foods with less sodium. Foods that used to taste just right may begin to taste too salty. And, you will begin to enjoy the true flavor of foods.
  10. (D) All of the above. There is a rich world of creative and flavorful alternatives to salt. When you’re cooking at home, experiment with herbs, spices, vinegars, and citrus juices. Remember to check the labels, because some herb and spice blends may contain sodium.

1-4 correct answers:  Uh oh! Is too much salt breaking your heart? You may need to re-evaluate your relationship!

5-8 correct answers: Pretty good, but there’s room for improvement. Take a look at how too much sodium may be causing unnecessary heartbreak in your life!

9-10 correct answers:  Awesome! You’ve definitely got the upper hand in this relationship!

21 01, 2015

Happy Hearts

January 21st, 2015|Nutrition|2 Comments

February is Heart Month and to keep your heart healthy the dietitians at NutriFormance are helping you to reduce your sodium intake to prevent high blood pressure (and so much more) and improve overall health.

Where does all the salt come from?

  • 65% comes from supermarkets and convenience stores
  • 25% comes from restaurants
  • 10% comes from other sources
  • 3,400 milligrams is the amount of sodium that the average American consumes. 1,500 milligrams or less is the amount recommended by the AHA for ideal heart health.

1/4 teaspoon salt = 575 mg sodium 1/2 teaspoon salt = 1,150 mg sodium 3/4 teaspoon salt = 1,725 mg sodium 1 teaspoon salt = 2,300 mg sodium HIGH BLOOD PRESSURE is the leading risk factor for death in WOMEN in the United States, contributing to nearly 200,000 female deaths each year. (That’s more than five times the 42,000 annual deaths from breast cancer.)

Excess levels of sodium/salt may put you at risk for:

  • High Blood Pressure
  • Stroke
  • Heart Failure
  • Osteoporosis
  • Kidney Stones
  • Headaches
  • Stomach Cancer
  • Kidney Disease
  • Enlarged Heart Muscle


  • Puffiness
  • Bloating
  • Weight Gain

Decrease these salty six (or find lower sodium alternatives) to improve your heart health

  1. Breads and Rolls – Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving may not seem high in sodium. Check labels to find lower-sodium varieties.
  2. Cold Cuts and Cured Meats – One 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium. Look for lower-sodium varieties of your favorite lunch meats.
  3. Pizza – A slice of pizza with several toppings can contain more than half of your daily recommended dietary sodium. Limit the cheese and add more veggies to your next slice.
  4. Poultry – Sodium levels in poultry can vary based on preparation methods. You will find a wide range of sodium in poultry products, so it is important to choose wisely.
  5. Soup – Sodium in one cup of canned soup can range from 100 to as much as 940 milligrams – more than half your daily recommended intake. Check the labels to find lower sodium varieties.
  6. Sandwiches – a sandwich or burger from a fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium. Try half a sandwich with a side salad instead.

More information at heart.org/sodium and the American Heart Association

21 01, 2015

Happy Hearts Sample Meal Plan

January 21st, 2015|Nutrition, Recipe|Comments Off on Happy Hearts Sample Meal Plan


1 ½ cups cooked Oatmeal (see recipe on our blog at www.NutriFormance.com)


Apple Cinnamon smoothie (see recipe on our blog at www.NutriFormance.com)


Veggie-Chicken Quesadilla

One 8” whole wheat tortilla, 1 cup spinach leaves, ½ cup mushrooms, 3 oz. sliced grilled chicken breast, and 1 oz. goat cheese


1 cup of fresh berries


3.5 oz. Baked salmon with avocado salsa (see recipe on our blog at www.NutriFormance.com)

1 cup roasted cauliflower

**note** this meal plan provides 8 servings of fruits and vegetables. Following recommendations of the DASH Diet (dietary approaches to stop hypertension). http://www.eatright.org/Public/content.aspx?id=6442451122&terms=dash%20diet

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at jamiec@NutriFormance.com

21 01, 2015

Apple Cinnamon Smoothie

January 21st, 2015|Recipe|Comments Off on Apple Cinnamon Smoothie

This vegan smoothie is full of omega 3 fatty acids and antioxidants


2 TBSPraw, organic chia seeds                ¾ water      1¼ cups soy milk (whichever milk you prefer)

2 medium apples, cored and quartered           ¼ tsp cinnamon

1 medium banana       1 cup crushed ice


Soak chia seeds in the water and let set for thirty minutes or more. Put the soaked chia mixture, including the water, in a blender. Add the milk, apples, cinnamon, banana, and crushed ice and blend until smooth. Enjoy!

21 01, 2015

Baked Salmon with Avocado Salsa

January 21st, 2015|Recipe|1 Comment

This is a great source of omega 3 fatty acids and helps reduce inflammation


2 lbs salmon, cut into four pieces 1 tsp olive oil (light extra virgin olive oil)

½ tsp ancho chili powder

1 tsp black pepper

1 tsp ground cumin

1 tsp paprika powder  1 tsp onion powder

Avocado Salsa:

1 avocado, sliced

½ small red onion, sliced

Juice from two limes

1-2tsp finely chopped cilantro


Mix spices together and rub the salmon filets with olive oil and the seasoning mix. Refrigerate for at least thirty minutes. Pre heat the oven. Combine the avocado, onion, cilantro, and lime juice into a bowl and mix, chill until ready to use. Bake until desired. Top with avocado salsa.

21 01, 2015

Grapefruit Steel Cut Oatmeal

January 21st, 2015|Recipe|Comments Off on Grapefruit Steel Cut Oatmeal

This hearty breakfast is a great source of fiber and helps lower your cholesterol


¼ cup oats

¾ cup soy milk (or whichever milk you prefer)

½ tsp vanilla extract

½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)


Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!

Oatmeal (Slow cooker overnight and ready in the morning. Reheats beautifully)


2 bananas, mashed

5 cups of water, divided

1 cup oats  1 tsp cinnamon

1tsp vanilla extract

¼ cup walnuts(optional)


Put bananas into a blender with 1 cup of water; puree and pour into the slow cooker. Add remaining water, oats, raisins, cinnamon, and vanilla extract. Cook on Medium, stirring every thirty minutes, for three hours.