nutri fitsporttherapyINC.

Become a Breakfast Club RegularThe Breakfast Club is FREE for anyone who struggles to eat a healthy breakfast on a regular basis. The monthly meal support group o� ers a time to work on eating and making balanced choices. You’ll meet with Page Love, MS, RDN, LD, who will provide coaching to help you ease through food fears with peer support. Meetings are once per month. November’s meeting will be at Perimeter location of the Corner Bakery Cafe on Saturday, Nov 10th at 9:00 AM and Thursday, December 13 at La Madeleine’s Perimeter Location. Please RSVP by calling the NutriFit o� ce at 770-395-7331.

Yoga is Now at Nutri� t!NutriFit now o� ers a gentle yoga group at our o� ce building’s � tness center. The class is in the exercise studio on the ground floor of building 1117. The classes are Tuesday nights at 8:00 pm. The cost per class is $10. Contact NutriFit at 770-395-7331 to R.S.V.P. as evenings alternate on a given week. For the December � tness outing, we will be o� ering a free yoga session on Tuesday night December 11th to de-stress from the holiday craziness.

Nutri� t Sport Therapy’s Free “Fit for Life” OutingsNutriFit Sport Therapy’s “Fit for Life” � tness group will be meeting at the Northpoint Parkway entrance of the Big Creek Trail on Saturday, November 10th at 4 PM for a short hike on Georgia’s Big Creek Greenway Trail. You can RSVP by contacting the Nutri� t o� ce at 770-395-7331 if you are interested in attending. We hope that you can join us as we continue to stay Fit for Life!

Nutri� t has newly Nutri� t has newly acquired the latest acquired the latest in body composition in body composition and hydration testing and hydration testing technology: The SECA technology: The SECA Body Composition Body Composition Analyzer. We are Analyzer. We are o� ering individual o� ering individual sessions at a new sessions at a new introductory rate of introductory rate of $55 through Groupon, $55 through Groupon, normally $100. normally $100. Add-on price for the Add-on price for the SECA measurement SECA measurement to your initial session will be $40. This to your initial session will be $40. This is both a body composition assessment is both a body composition assessment and hydration baseline measurement and and hydration baseline measurement and provides a calculation of your caloric needs provides a calculation of your caloric needs and body composition goals.and body composition goals.

We are excited to announce that Page is We are excited to announce that Page is o� ering her nutrition counseling services o� ering her nutrition counseling services in the South Buckhead/Midtown area. She in the South Buckhead/Midtown area. She plans to be there regularly on Thursday plans to be there regularly on Thursday a� ernoons. If this location is closer for you a� ernoons. If this location is closer for you and you would like to make an appointment and you would like to make an appointment with Page at this location please let us with Page at this location please let us know by calling our regular number: 770-know by calling our regular number: 770-395-7331.395-7331.

These appointments will still be processed These appointments will still be processed thru Nutri� t. We are just expanding our thru Nutri� t. We are just expanding our location o� erings and joining forces with location o� erings and joining forces with a psychotherapy practice we are sharing a psychotherapy practice we are sharing clients with, Midtown Psychotherapy. clients with, Midtown Psychotherapy.

Midtown Psychotherapy Associates, LLCMidtown Psychotherapy Associates, LLC1708 Peachtree Street, Suite 5301708 Peachtree Street, Suite 530Atlanta, Georgia 30309Atlanta, Georgia 30309www.midtownpsychotherapy.orgwww.midtownpsychotherapy.org

www.nutri� tga.com • info@nutri� tga.com • Tel: 770.395.7331 • Fax: 770.395.7332

Follow NutriFit Sports Therapy on Twitter: @nutri� t_ga • facebook.com/Nutri� tga

Now meets in the Senior High Room, Now meets in the Senior High Room, upstairs in room 207, at St. Luke’s upstairs in room 207, at St. Luke’s Presbyterian Church (1978 Mount Vernon Presbyterian Church (1978 Mount Vernon Rd, Atlanta, GA 30338) from 10:00 am-Rd, Atlanta, GA 30338) from 10:00 am-11:00 am every Saturday. ANAD is a 11:00 am every Saturday. ANAD is a free support group for women and men free support group for women and men struggling with all types of disordered struggling with all types of disordered eating, wishing to be involved in the eating, wishing to be involved in the recovery process. The group is led recovery process. The group is led by professional facilitators and is for by professional facilitators and is for anorexia, bulimia, and compulsive and anorexia, bulimia, and compulsive and emotional over eating, as well as families emotional over eating, as well as families and friends with eating disorders, wishing and friends with eating disorders, wishing to be involved in the recovery process. For to be involved in the recovery process. For more information, call NutriFit at more information, call NutriFit at 770-395-7331.770-395-7331.

• • Page continues to work with the USTA Sport Science Committee and will help in guidance for the Player Development program

• • Page was a contributing author for the Gurze Eating Disorders online newsletter, check out her article about how to � tness professionals can work with exercise and eating disodered clients at: https://www.edcatalogue.com/top-ten-things-personal-trainer-know-working-eating-disorders/

• • Page was a co-author for a chapter for an international sport science book by Springer on tennis sport medicine that will be published this Fall.

• • Page and Nancy have been writing bi-monthly articles for ALTA Net News Magazine. Check out the latest article on Sport Nutrition Lunch Box Tips at:https://www.netnewsmag.com/articles/health-and-� tness/lunchbox-tips-to-maximize-your-a� er-school-work-alta-tennis-play/

Activities and Ongoing Programsfor Nutri� t

Free ANAD Eating Disorders Support Group (Assoc. for Anorexia Nervosa

and Associated Disorders) ANAD

Nutri� t in the Tennis and Fitness News

New Assessment TechnologyNow at Nutri� t

Page Love Now Seeing Clients in MidTown/Buckead

Fall 2018 Newsletter

nutri fitsporttherapyINC.

1117 Perimeter Center West, Suite W-507 • Atlanta, GA 30338

Nancy, a registered dietitian (RD), holds Bachelors and Masters degrees in Public Health Nutrition from the University of North Carolina - Chapel Hill. She is also board-certi� ed in sports nutrition (CSSD) and licensed in the state of Georgia. Nancy has worked in the � eld of nutrition for more than 20 years, with special interests in weight management, sports nutrition, eating disorders, worksite wellness, and restaurant consulting. She is an avid runner, mother of four, and self-proclaimed foodie.

Ingredients:

• 1 cup Buckwheat flour

• 1 cup pumpkin puree (not pumpkin pie � lling)

• 1 cup milk or milk alternative

• 2 lg. eggs• 2 tbsp. canola oil• 2 tbsp. pure maple syrup• 2 tsp. pure vanilla extract• 1/2 tsp. apple cider vinegar

(or substitute 1 tbsp lemon juice)• 1/2 tsp. baking soda• 1/2 tsp. kosher salt• 1 tsp. ground cinnamon• 1/2 tsp. ground ginger*• 1/4 tsp. ground nutmeg• 1/4 tsp. ground cloves

Directions for recipe:Directions for recipe: To a high-powered blender, add the buckwheat flour and blender, add the buckwheat flour and pumpkin puree, then pour milk over the pumpkin puree, then pour milk over the top so that the flour is moistened. Add the top so that the flour is moistened. Add the remaining ingredients: eggs, oil, maple remaining ingredients: eggs, oil, maple syrup, vanilla, apple cider vinegar, baking syrup, vanilla, apple cider vinegar, baking soda, salt, sugar, and spices. Blend until soda, salt, sugar, and spices. Blend until combined, stopping to scrape down the combined, stopping to scrape down the sides of blender once or twice. Heat a large sides of blender once or twice. Heat a large skillet or griddle over medium-low heat. skillet or griddle over medium-low heat. (low and slow is key to cooking these (low and slow is key to cooking these pancakes to ensure they cook through pancakes to ensure they cook through and don’t burn.). Lightly coat the griddle and don’t burn.). Lightly coat the griddle with cooking spray or small amount of with cooking spray or small amount of oil. When pan is hot, add 1/4 cup batter oil. When pan is hot, add 1/4 cup batter for each pancake onto the griddle. Let for each pancake onto the griddle. Let cook until the edges of the pancakes look cook until the edges of the pancakes look dry, about 3 minutes. (Bubbles will not dry, about 3 minutes. (Bubbles will not form on top.). Flip pancakes and cook an form on top.). Flip pancakes and cook an additional 90 seconds, or until the other additional 90 seconds, or until the other side is golden. Serve immediately or keep side is golden. Serve immediately or keep warm until ready to serve.warm until ready to serve.

*You can substitute the ginger, nutmeg, *You can substitute the ginger, nutmeg, and cloves with 1 tsp. pumpkin pie spice.and cloves with 1 tsp. pumpkin pie spice.

These are delicious topped with warm These are delicious topped with warm sautéed apples or cranberry compote!sautéed apples or cranberry compote!

Source: https://www.wellplated.com/Source: https://www.wellplated.com/health-pumpkin-pancakes/health-pumpkin-pancakes/

By Page Love, MS, RDN, CSSD LD; Nancy By Page Love, MS, RDN, CSSD LD; Nancy Anderson, MPH, RDN, CSSD, LD and Chelsea Anderson, MPH, RDN, CSSD, LD and Chelsea Stephens, Dietetic Intern, Wellness WorkdaysStephens, Dietetic Intern, Wellness Workdays

You can work on your sport nutrition routine You can work on your sport nutrition routine for your sport game any time of year. This time for your sport game any time of year. This time of year we encourage you to take advantage of year we encourage you to take advantage of fall/winter produce options to get an of fall/winter produce options to get an antioxidant punch to your performance routine. antioxidant punch to your performance routine. Check out these key produce items and how Check out these key produce items and how you can use them for pre- or post-sport play to you can use them for pre- or post-sport play to enhance your performance and your health!enhance your performance and your health!

PumpkinPumpkin: Pumpkins are extremely bene� cial to athletic performance and recovery. The high to athletic performance and recovery. The high potassium content in pumpkins is essential for potassium content in pumpkins is essential for our heart health and skeletal systemsour heart health and skeletal systems

Pre-workout: ½ cup of pumpkin puree in Pre-workout: ½ cup of pumpkin puree in oatmealoatmeal

Post-workout: ½ cup of pumpkin puree in Post-workout: ½ cup of pumpkin puree in protein shakeprotein shake

BeetsBeets: Research suggests that nitrates in beets can improve performance, endurance, and can improve performance, endurance, and heart pro� ciency in athletes.heart pro� ciency in athletes.

Pre-or Post-workout: “Beet and Berry Pre-or Post-workout: “Beet and Berry Smoothie” 1 cup frozen berries (blueberries), Smoothie” 1 cup frozen berries (blueberries), ½ cup raw beets, banana, hemp/chia/flax ½ cup raw beets, banana, hemp/chia/flax seeds, spinach/kale, ½ cup unsweetened seeds, spinach/kale, ½ cup unsweetened almond milk/Greek yogurt. Enjoy!almond milk/Greek yogurt. Enjoy!

Sweet PotatoSweet Potato: The potassium and magnesium in sweet potatoes can help prevent muscle in sweet potatoes can help prevent muscle spasms from occurring during your athletic spasms from occurring during your athletic endeavors.endeavors.

Pre- or Post -workout: “Sweet Potato Rounds” Pre- or Post -workout: “Sweet Potato Rounds” Slice potatoes into ½ in rounds. Toss in olive Slice potatoes into ½ in rounds. Toss in olive oil and seasoning. Bake until golden brown. oil and seasoning. Bake until golden brown. Enjoy!Enjoy!

PearsPears: Pears provide bene� cial antioxidants, flavonoids, and dietary � ber to reduce flavonoids, and dietary � ber to reduce inflammation and improve recovery time from inflammation and improve recovery time from intense exercise.intense exercise.

Pre-sport: Try a pear salad with gorgonzola Pre-sport: Try a pear salad with gorgonzola or goat cheese as a side with your sandwich or goat cheese as a side with your sandwich before you playbefore you play

Post-sport: Blending one cup of your favorite Post-sport: Blending one cup of your favorite fruit (pears) with protein forti� ed almond, soy, fruit (pears) with protein forti� ed almond, soy, or low-fat milk and iceor low-fat milk and ice

CranberriesCranberries: The polyphenols in cranberries can also help to improve vascular function, can also help to improve vascular function, which has a powerful e� ect on an athlete’s which has a powerful e� ect on an athlete’s cardiovascular health.cardiovascular health.

Pre-sport: Make your own snack packs with Pre-sport: Make your own snack packs with a handful of cranberries, esp a pre-sport trail a handful of cranberries, esp a pre-sport trail mix including granola and nuts, equal parts of mix including granola and nuts, equal parts of all 3 foods for a ¾ cup portion.all 3 foods for a ¾ cup portion.

“Harvest” lets you “Harvest” lets you see what is in season see what is in season in your area. You will in your area. You will never have questions never have questions when selecting the when selecting the best produce again, best produce again, Healthy gives you the Healthy gives you the best tips and tricks. best tips and tricks. This app also let’s This app also let’s you know when it is a good idea to buy you know when it is a good idea to buy organic due to high pesticide levels. Have organic due to high pesticide levels. Have you ever wondered if your produce goes you ever wondered if your produce goes on the counter or in the fridge? Worry no on the counter or in the fridge? Worry no more, Healthy has appropriate storing more, Healthy has appropriate storing instructions.instructions.

Check our new Instagram account: Check our new Instagram account: nutrifood_pagelovenutrifood_pagelove

We are posting pictures We are posting pictures daily of new foods we daily of new foods we recommend to add to recommend to add to your shopping list. We your shopping list. We have weekly themes of have weekly themes of categories of foods and categories of foods and pictures of products pictures of products that we encourage you that we encourage you to try out. This should to try out. This should help you vary your help you vary your intake and increase the intake and increase the nutrient density in your nutrient density in your diet. diet.

Our Dietitian’s Favorite Food Product:Ready to eat Butternut Squash

Vegetable Spirals from Green Giant

Nutri� t Featured Recipe for Your Blender: Buckwheat Pumpkin

Pancakes

Seasonal Produce to Add to Your Sport Performance Plate

NutriFit’s Recommended App: Harvest - Select the Best Produce

NutriFit’s Grocery Shopping Instagram

Nancy Anderson, MPH, RD, LDN, CSSD