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Thinking of Going Vegan: READ THIS!!!

Moreso than ever before, the thought of going vegan/vegetarian has been on many people's mind. While many opt for this heavily plant-based diet due to health reasons, others choose this lifestyle in hopes to reduce their environmental footprint, or simply they have become aware of how animals are treated before becoming someone's dinner. However, many fail at maintaining a vegan lifestyle. Some reasons include the challenges that come with being vegan (i.e. planning meals, going out to restaurants, etc.), or people are just not seeing the results they want, thus creating a scenario where the perceived benefits outway the perceived challenges. If you are someone thinking of going vegan, check out this interview piece Nathan Diaz MS, RD, LDN did with other nutritional professionals where they dive into what people need to know about the vegan diet. Click here to access the radio piece.

The Academy of Nutrition and Dietetics (AND) has a position paper that dives deep into what one must be aware of when going vegetarian/vegan. Click here to access this article.

**Note: This article, radio snippet, and position paper by the AND focuses on the vegan diet. Being a vegan is not just about what you consume, it is considered a lifestyle to many.

Being a vegan means you do not consume any animals or animal products (i.e. honey, gelatin, meat stocks, etc.). This is different from being a vegetarian in that vegetarians simply do not consume animals, yet still may consume animal products. As you can see from our definition of a vegan diet, many challenges surface. Here are the top three challenges vegans face:

  1. Accounting for and supplementing nutrients that are found in animals and animal products. Nutrients such as complete proteins (contain essential building blocks or amino acids), iron (especially for females), vitamin B12, calcium, zinc, iodine, and vitamin D need to be accounted for when adopting a vegan diet. The Academy of Nutrition and Dietetics has a position paper that dives deeper into the different nutrients one must be aware of when going vegetarian/vegan. It also talks about other ways to get these specific nutrients. Click here to access the position paper.
  2. Planning/cooking meals so you know exactly what you are consuming. This is a challenge for many, especially since cooking has become a lost art. If cooking is out of the question, there are food service companies out there that will deliver vegan meals to your door, but be prepared to spend a pretty penny on this service. A night out with coworkers, or a family dinner at your parent's favorite steakhouse? Be prepared to ask the server a lot of questions regarding the menu items. Many times, all the ingredients used in a dish are not listed on the menu, so ask ask ask!
  3. Sticking to being vegan/vegetarian. Many people go into this lifestyle to just try something new. That is perfectly ok. Make sure you have a deeper meaning as to why you want to go vegan or vegetarian. This will give you a purpose and give you a sense of motivation when obstacles come your way. Like any type of behavioral modification, it takes time to adopt. There will be plenty of "I quit" moments, but if you are serious about making a difference with your health or your environment, those "I quit" moments will be non-existent.

Give the radio interview a listen, as well as read the position paper to better understand what to look out for when going vegan/vegetarian. Best of luck!

Nutrition For Performance

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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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

by admin 8 Comments

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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Fiber: What Is It? Are You Getting Enough Of It?

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Over the past few weeks, NFP has been completing numerous body composition analyses. Note: We would like to thank everyone who participated in helping us meet our requirements to become certified! While the measurements were being taken, many people had great questions regarding nutrition. One of the most frequently asked questions was about fiber, and how fiber contributes to our overall health. In this article, we will discuss what exactly fiber is, the types of fiber that are found in the foods you eat, and how the different types of fiber function uniquely in the body.

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Farmers Market 101: A Guide For Beginners

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          Regardless of the season, you are sure to find a public market around your area selling an abundance of vibrant fruits, vegetables, and other homemade crafts. A great way to get out with your loved ones, farmers markets offer a day of fun and trying new foods you may not get elsewhere. Some farmers markets even have people cooking food demonstrations. These markets come in all shapes and sizes and can consist of farmers markets, general open markets, or just your local produce connoisseur selling vibrant fruit and vegetables on the corner. There are many benefits that come with shopping local, including but not limited to:

  1. Better tasting food
  2. Get more nutrition for your money (longer time spent on shelf, more product handling = decreased nutrient quality)
  3. Your ability to meet the farmer that grew and harvested your food
  4. You are supporting local businesses
  5. Increases your chances of eating more fruits and vegetables

Now that we have gone over some benefits of shopping at your local public markets, let us get into some helpful pointers that will take your shopping experience to the next level.

Please note: prices vary at different farmers markets. Some markets sell their produce at an exponentially lower price than supermarkets, and there are some that have price points higher than typical supermarket prices. The best way to know is to ask the locals, doing your research, or by trial and error.

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