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Nutrition For Performance X Rebel Nutrition Cookbook

Hi all!

Along with our fellow colleague and good friend from Rebel Nutrition, we are so excited to announce the release of our 1st ever cookbook–> Eating with a Purpose: Spring/Summer Edition. This has been months in the making, and we can’t wait to finally get this in your hands and to see all the delicious things you make from it. We’ve decided to release this edition for FREE because we want your feedback, comments, and what you guys would like to see in the future.

ALSO– we will be holding a contest

Send us a picture of your personal twist on any dish from this book, and we will pick our favorite to be featured in our next cookbook!

We decided on these specific recipes to celebrate the spring and summer and to highlight the delicious produce that is in-season during these bountiful months. We encourage you all to go to your local farmer’s markets to get the produce for these recipes, if possible. Locally sourced, in-season produce is more nutrient dense, flavorful, environmentally friendly, and cheaper!

All the work we put into this cookbook was for one reason, YOU. So have fun with it, don’t stress too much about following the recipes exactly, and please send us your pictures and comments!

Bon appétit!

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Not a Fan of Veggies?: 5 Tactical Ways to Eat Veggies Without Knowing it!

We all have been told as a child, “You can’t leave the table unless you finish your vegetables!” Though this is not the most effective way to get children to eat vegetables, they had a point about their importance. Packed with nutrients, this food group contains fiber to help with normal digestion and elimination as well as helps with healthy weight loss by filling you up without adding the calories. As dietitians, we would love everyone we work with to be as excited about vegetables as we are but we are not naive nor do we live in a fantasy world. We understand that though vegetables are one of the healthiest foods we can put in our body, it is also one of the least liked foods out there by all ages and populations. So how can we as dietitians help the veggie haters out there accept and consume more vegetables? In this article we will give you FIVE tactical ways you can include vegetables in your diet without knowing they are even there.

  1. Hide Vegetables In Smoothies

This is a quick and simple way to get at least 1-2 servings of veggies. Choose leafy greens that do not have a distinct flavor like spinach or kale. We personally love adding spinach due to their consistency when blended. You can not taste it nor can you feel the spinach texture in the smoothie. If you like fruits, such as berries or bananas, throw these sweet fruits in your smoothie to mask the taste.

2. Add Chopped Spinach or Kale to Your Spaghetti Sauce

Adding chopped spinach or kale to a pasta sauce is another great way to mask flavor and texture. Because pasta sauce has so many other flavors going on, leafy greens will not even cross your mind when chomping into a bite of spaghetti.

3. Try a Warm Zucchini Noodle “zoodle”/Whole Wheat Noodle Mix

Speaking of pasta and spaghetti, try a zoodle and whole wheat pasta mix. Be sure the zoodles are warm that way they blend right in with the whole wheat pasta. This coupled with leafy greens in the sauce, you can easily get 2 servings of veggies right there.

4. Wrap Em In Bacon

Bacon…nuff said. Our favorite recipe is bacon wrapped asparagus. You can pan sear these or even throw them on the grill for a weekend fiesta! C’mon, anything wrapped in bacon is going to be pure heaven.

5. Hide Vegetables in a Casserole, Rice, OR Mashed Potatoes

Similar to the mechanism behind the pasta sauce, casseroles are a great way to hide veggies because there are so many complex flavors that overpower the vegetable taste. Adding cauliflower to rice and mashed potatoes (½ and ½ mixture) can ensure you get your vegetables without knowing they are even there. You can also add grated broccoli to a cilantro rice and not even know there is broccoli in there.


There you have it! Here are some great ways you can incorporate veggies without knowing they are even in a 10 foot radius of your food. Remember, the end goal is to increase vegetable intake by any means necessary. If that means wrapping them in bacon, that is a step in the right direction. In order to go from a veggie hater to a veggie lover, take baby steps. It does you no good to start cold turkey with chomping down on a raw floret of broccoli or some good ole spinach. Find a vegetable that you like and can tolerate and change up the way you prepare it. So for now, step out of your comfort zone, try something new and let us know how it goes.

Diet and Sleep: Is There A Relationship?

Sleep plays a vital role in optimal health and performance. Getting enough sleep can affect your mental health, safety, and physical health. Sleep is measured by many factors but to keep it simple, we will look at sleep duration and sleep quality. Sleep duration is the amount, in hours, of undisturbed sleep. Sleep quality is measured by slow wave sleep and rapid eye movement. Slow wave sleep happens when you are in deep sleep and the body is building up physical and mental energy. Certain functions decrease, such as brain and muscle activity, and the body can actually rest. Rapid eye movement occurs when the body is in the REM stage of sleep. This is the stage of sleep when you are actively dreaming. Both slow wave sleep and rapid eye movement occur more often when undisturbed sleep duration is longer. In this article, we will focus on how sleep affects physical health and how nutrition plays a role in this relationship. Studies have shown that individuals who tend to have less than optimal sleeping patterns, less than 7 hours of undisturbed sleep, tend to be at higher risk of becoming obese. Other studies have shown that sleeping less than 8 hours a night can increase your chances of injury by 70%.¹  Now that we have some background on sleep we will be reviewing how carbohydrate and healthy fats play a vital role in sleep.

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Registered Dietitians…Are They Worth It?

First, let’s be honest. Seeking professional advice from a Registered Dietitian (RD) may not be the cheapest option when trying to reach your health and fitness goals. To seek help from these nutrition gurus, prices range anywhere from $60-$200 per session. Ask yourself this, “Is my health worth it?”. If you say yes, then check out our website for more information on how to get started. If you are still on the fence about seeing an RD, continue reading this article and see for yourself why talking with an RD is a no-brainer. Being registered dietitians ourselves, we wanted to write this article to show you that going this route is well worth the cost.

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NFP’s 3 Favorite Slow Cooker Meals

The slow cooker is a magical piece of kitchen equipment. Having the luxury of placing all your ingredients in one pot and letting the cooker do the rest is a B-E-A-UTIFUL thing. Slow cookers also come in a variety of sizes making it easy to cook large portions for your meal prepping needs.  We wanted to share three recipes that can make your life a whole lot easier when it comes to meal prepping, or cooking in general. There is a chicken option, beef option and a vegetarian option. Let us know what you think! If you have any questions, feel free to leave us a comment. Enjoy!

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NFP Personal Pita Pizza

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We can all agree that pizza is one of the best foods on the face of this planet. The soft dough and crispy crust that gently nestles a vibrant red and delicious tomato sauce in the center, topped with an endless amount of options! Many people refrain from indulging because it can be a high-calorie food. Well, we decided to take a fan favorite and turn it into something a little more healthier so you can enjoy it guilt-freeee!!!! We used a whole wheat alternative crust, low-fat cheese, and loaded it with tons of vegetables. ENJOY!!!

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Happy Registered Dietitian Day: RDs In The Spotlight

          Happy National Registered Dietitian (RD) Day! Recognized as the nation’s food and nutrition experts, Registered Dietitians around the nation are committed to improving the health and wellness of their clients, no matter how big or small the goals. What better way to celebrate this day by recognizing some of our nation’s elite. In this post, we went and interviewed three Registered Dietitians from different parts of the country. Before we dive into these interviews, let’s first look at some key messages the Academy of Nutrition and Dietetics has to say about Registered Dietitians (versus “nutritionists” or self-proclaimed “nutrition/health coaches”).

  • RDs are food and nutrition EXPERTS who can translate the science of nutrition into practical solutions and tactics for their clients/patients.
  • RDs undergo a rigorous curriculum and have degrees in nutrition/dietetics, public health or a related field from a credentialed university. They also go through an 8 month to 1-year internship program where they practice their clinical, community and management skills.
  • RDs take a national exam that grant them the official credentials of RD or RDN (Registered Dietitian Nutritionist). They are not self-proclaimed nutrition coaches. They are the real deal.
  • You can find RDs throughout the community including hospitals, schools, public health clinics, nursing homes, health/fitness centers, food industry, universities, research labs and private practice.

Nutrition For Performance has the privilege of knowing each one of these RDs. They exude love for this profession and have a profound respect for food, and food’s true power on overall health. So without further ado, let’s get into these RDs in the spotlight!

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National Nutrition Month: 31 Days To A Healthier You

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Today marks the first day of National Nutrition Month®. According to the Academy of Nutrition and Dietetics:

“National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.”

What better way to celebrate this month with 31 Days To A Healthier You Challenge! This is not your typical challenge. There is no competition with others. There is no first, second, or third place. This is purely a competition with yourself. A competition to see if you can become a healthier version of yourself after 31 days. To help you out, every day during the month of March, Nutrition For Performance will be giving you a tactical tip that will help you elevate your overall health to the next level. We will also be posting other surprises related to this special month on our blog and social media!

If you are up for the challenge and want to make sure you don’t miss out on 31 Days To A Healthier You:

1.) Follow us on Instagram @nutrition4performance and be sure to turn on the push notifications

2.) Like and follow our Facebook page

We love feedback from our followers, so please let us know your successes and/or challenges along the way.

 Source: http://www.eatright.org/resources/national-nutrition-month

Shopping Healthy On A Budget: Tips That Will Make Your Wallet Smile

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There is a misconception that shopping for healthy food can be expensive, which it can be if done incorrectly. Before going any further, we can all agree on one thing and that is eating healthy and embracing a healthier lifestyle is dirt cheap compared to the cost of illness. In this week’s article, we will be dive into ways you can save money while shopping to maintain your healthy lifestyle.

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