Blog Category: Weight Management

5 Reasons Why Our Flex Plan Is Perfect For You

5 Reasons Why Our Flex Plan Is Perfect For You

Has the summer left you feeling a little guilty? It’s time to put aside the guilt and focus on your goals. As the new school year begins, there’s no better time to start forming healthy habits and routines – for yourself and your family. Well, you’ve found yourself on our website, and that’s a great place to start! But, which program is right for you AND which program will generate lasting results? Let us tell you why the Flex Plan will do both of these things.

Our Flex Plan is a SMART (Specific, Measurable, Achievable, Realistic and Timely) approach to reaching lasting results health and nutrition goals. Here are 5 reasons why:

  1. 3 Month Commitment

Research has revealed that habits take 66 days to form. That is the equivalent of 2 months and 5 days. By choosing our 3 month Flex Plan, the first two months will allow us to get to know YOU and lead you in the formation of nutritious habits. In the third month, we’ll be able to work alongside you as you navigate a balanced lifestyle and solidify your new habits. 

2. Personal Approach & 1:1 Advising

Everyone loves when things are personalized to them, and with our flex plan, you’ll have just that. The flex plan provides you with 6 one on one consultations lasting up to 40 minutes. This way, we are able to get to know you, your concerns, and your desires so that we can provide you with plans and suggestions that are tailored to your lifestyle and your preferences!

Doing this ensures that we are comprehensive in each of the following topics:

3. Healthie App Access

Healthie is a mobile food and activity diary that will help you stay motivated during your time on our Flex Plan. With this app, you simply take a picture of what you ate, drank and type in any workout you did. This allows us to assess your meals and make sure that they’re balanced. It also allows us to ensure that your food choices compliment your goals.

4. No More Counting Calories!

Think coming to a dietitian is going to involve time wasted looking up calories in ingredients and typing in each one? Think again! Our approach to nutrition removes this tedious task. Research has shown that calories are not reflective of the quality of food that you are eating. Rather, they just reveal how much energy the food can provide. At Eat 2 Perform, we look at the photos you’ve provided through Healthie to help you make sure that you are eating nutrient-dense, balanced meals that work for you.

5. See the Change

Over the course of three months, you’ll see your habits change as you look back on Healthie entries. Eat 2 Perform aims to help active individuals reach their highest level of performance. Since we commit to you for three months, you will also likely see your performance improve. With our help, you’ll establishing healthy habits and routines to ensure that your body is in the best shape for whatever you desire – speed, strength, agility, etc.

There’s no need to wait for Monday or for the new year to accomplish your goals when you could start today. We are ready for you! Send us an email and we would love to work with you as you begin to navigate the changes that will come when you make your nutrition a priority!

Everything You Need To Know About Paleo

Everything You Need To Know About Paleo

Paleo diet has been an ongoing diet trend for the past several years. This diet is based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

The aim of a Paleo is to return to a way of eating that’s more like what early humans ate. Nutritionists argue that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as the discordance hypothesis. Therefore, we should return to a clean way of “early” eating.

The “Caveman” Diet  

Since the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago, farming has changed what people ate and established dairy, grains and legumes as additional staples in the human diet.

This relatively late and rapid change in diet, according to the hypothesis, outpaced the body’s ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

A Paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A Paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains.

Other names for the diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

How It Helps

In study done by the Mayo Clinic, participants that went on the Paleo diet for several months found significant benefits to their overall health. Their blood pressure was reduced significantly and there was improvement with arterial distensibility, reduction in plasma insulin, reduction in total cholesterol, low-density lipoproteins and triglycerides.

In conclusion, the researchers noted that at least 8 if not all 9 participants had the same responses when they switched to Paleolithic diets. Even a short term interaction with a Paleo diet improves the overall health of already healthy people.

How It Hurts

If you have been following us for awhile, you know that I am not a big fan of these “cookie-cutter” diets. Unfortunately, Paleo does not take into consideration the differences between each person’s individuality. Some of us work longer, eat different foods on different days and have allergies or food sensitivities that need to be taken into consideration while choosing a nutrition plan.

What we know to be true about diets is that they only work when you are on them. Once off the diet, we tend to go back to our old habits.

I am a big believer in the power of a personalized approach to nutrition. At Eat 2 Perform, we review your current eating habits, lifestyle and medical history during your initial nutrition assessment, because having a plan that is customizable will lend to a more sustainable lifestyle change.  

If you are still looking to start 2019 off on a good foot, sign up for a FREE 20 minute consultation with me today!

Savor The Flavor Of Eating Right

Savor The Flavor Of Eating Right

Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as reducing inflammation, decreasing risk for cancers, fighting bacteria and soothing your digestive system.

Savor The Flavor Of Eating Right

Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as reducing inflammation, decreasing risk for cancers, fighting bacteria and soothing your digestive system.

Spice Up Your Foods

Here are some herbs and spices that not only help enhance the flavor of your food, but also your health. The first one is turmeric. It is traditionally used in Indian Cuisine, this bright yellow gem of a spice has been used as medicine for centuries. Over the past 10 years more studies have emerged on the health benefits and anti-inflammatory properties of turmeric. Research has also linked turmeric to cancer prevention and treatment. Sprinkle turmeric on your eggs, add turmeric to your favorite coconut chicken dish, or combine turmeric and lemon juice with olive oil and use as a salad dressing.

Another spice that has a lot of health benefits is cayenne pepper. The capsaicin in cayenne pepper is well-known for it’s anti-inflammatory effects and as a digestive aid. Cayenne pepper has been used as a supplement to help ease pain with arthritis as well as relieve headaches. Add a kick to your food by adding cayenne pepper to fish, chicken, poultry, or vegetables.

How To Fight High Blood Sugar 

Cinnamon is loaded with antioxidants, this spice has been used for years for its medicinal and healing properties. Lab studies have found cinnamon to be an effective supplement for reducing inflammation. Research has also found cinnamon helps lower blood sugar in people with diabetes. There is no established dose recommendation for cinnamon, but some studies have found that just 1 tsp a day can provide the health benefits to decrease inflammation and blood sugar. Please note that very high doses of cinnamon can be toxic and if you do take a supplement, please consult with a registered dietitian and your physician. Add a dash of cinnamon to your morning oatmeal or mix with cottage cheese, apples, and almonds as a mid-afternoon pick-me-up snack!

The oil from the dill plant is rich in monoterpenes, which are known for its cancer fighting properties. Dill is also known for its antibacterial properties and is high in antioxidants. Enjoy fresh dill with chopped cucumbers added to Greek yogurt or season your favorite fish with cayenne pepper, lemon and fresh dill!

Mint has been used for ages as a healing herb. It is best known for its ability to soothe the digestive system and is often used as a natural remedy for nausea and motion sickness. Nature’s first breath spray was actually fresh peppermint leaves! To reap the benefits of mint, add fresh mint leaves to water, sip on mint tea, or add chopped mint to fruit salad.

We are all about exploring various combinations of herbs and spices that will help you “Savor the Flavor of Eating Right.” I hope you enjoy this post and I would love for you to share with me your favorite herb or spice to cook with!

It Starts with Me!

It Starts with Me!

The journey for healthier living starts with you. When you make the decision to change—you want this for yourself. It starts when you understand you’re worth it. The journey to change is not easy. That’s OK. The greatest growths in personal development happen when we’re challenged to step outside our comfort zone. Yes, we can do hard things!

It Starts With Food

Try to focus on fruits, veggies, whole grains, low fat or nonfat dairy and lean protein. Limit packaged and processed foods and eat more foods from their natural state by cooking at home.

Limit alcohol intake to one drink per day for women and no more than two drinks per day for men. If alcohol is not making you the best you can be, consider eliminating it. Avoid trans-fatty acids and partially hydrogenated oils such as margarine or cooking oils. Plan for success by preparing meals and snacks in advance. Cook double portions on the weekend so you have leftovers during the week.Meal prepping for the week saves time on busy days and helps you know what you are putting into your body.

Drink More Water

Drink water to stay hydrated. Drink 8 – 16 ounces first thing in the morning and 8 – 10 oz after meals. If you cannot drink this much in the morning, have a water bottle handy throughout the day and make a goal for yourself to finish at least 32 ounces a day.  Add fresh fruit slices such as lemon or oranges or fresh herbs to water for variety and flavor. If water is too bland for you, go ahead and spice it up! Find a reusable water bottle that inspires you to drink more.

Move More

Aim for 30 minutes a day of physical activity. Wear a pedometer and set a goal of 10,000 steps a day. If you do not have one, that is okay, just get up and move for those 30 minutes! Regular physical activity is not only good for your body, but also for emotional and mental health. Move for fun, try not to make it a chore, it should give you more energy! Participate in cardiovascular activities you enjoy and look forward to. Build and maintain muscle mass, if you can. Participate in weight bearing activities at least three times a week. Stretch before and after every workout and recover. Every successful workout plan also includes time to stretch and recover.

Make Sleep Happen

Have a regular bedtime and routine. Turn off electronics an hour before bedtime, including checking e-mail. Electronics have a blue/white LED screen which triggers the brain to want to stay up later, so putting down the electronics before bed could help you fall asleep faster and stay asleep. If you read a book before bed, read the actual book and not an electronic device. Drink hot tea such as chamomile to help unwind and relax, it could help you stay asleep longer if you were able to relax after a long day.

Practice Gratitude

Share the strength of your body with another. Find someone in need of help and use the strength of your arms and legs to help them do what they cannot do for themselves. Laugh more by finding humor in your day. Humor and laughter will help shift your perspective. Whatever made you laugh and smile is probably something to be grateful for. Grow your own food, learn how to tender and care for the things you are putting into your body. Practice gratitude for the earth you live on and the body you live in by planting a garden and nurturing your body with the food from it. Move with gratitude. Move with thoughts of gratitude rather than obsessing over burning off every bite of last night’s meal. Be grateful for the food you enjoyed and the company you were with. Rest when you are tired. Show gratitude to your body by taking a break and resting when you are tired or burned out.

Repeat Daily

Repeat daily by making a checklist for each day. This can help you stay on track for the week and not over do it for yourself. Putting too much strain on the body without and rest can affect your immune system and also your emotions. Always find new ways to do old things so you never find yourself being bored with your routine!

Some Sample questions for a checklist could be:

What are my goals?

What do I want out of life?

Why do I want this?

How am I going to get in enough water every day?

How will I fuel myself to empower success?

When will I incorporate daily movement?

How will I get in strength exercises?

When will I make time to stretch and recover?

How much sleep do I need?

How will I make sleep a priority?

How will I express gratitude?

How will I remind myself to be grateful for all I have and all I am?

Who can I help along the way?

How will I remember to take this journey one day a a time?


by Marie Wolf


It starts with food – make sure you’re on track with the Family Nutrition Workbook!

Family Nutrition Workbook

Surviving The Holidays: Body, Mind And Spirit

Surviving The Holidays: Body, Mind And Spirit

The holiday season is right around the corner, and with the holidays comes food, festivities and more.  Together, we encourage you to please print and share this issue with all your friends, family members, and co-workers. As nutrition experts we understand the importance of self care in every part of yourself – mental, emotional, spiritual AND physical.

Cheers to a Healthy and Happy Holiday Season!




Be flexible about your expectations.

Almost nothing can turn out exactly as planned, so hoping for it will only lead to disappointment.


Plan ahead for uncomfortable situations.

Have a “safe spot” you can escape to if family gatherings become stressful, and plan a way to excuse yourself. Think about realistic scenarios that might occur and plan how you will respond.


Get organized so you don’t have to duplicate effort.

Write a shopping list organize them by geography. Take things with you on the way to work so you can do them on your way home from work.


Try not to count calories or weigh yourself.

This adds to your stress. If the thought of not weighing worries you, find a friend who will weigh you backward and reassure you as long as you are within a 5 pound range. This way you will know you are within your usual weight range without panicking over a 1 or 2 pound gain that could easily be due to water retention after a big meal.




It’s harder to take care of others if you are not taking care of yourself.

Schedule time for yourself, and keep the appointment, just as you would if it were a business meeting.


Maintain your regular sleep, exercise and eating patterns.

This is not the time to “go on a diet” or make drastic changes to your lifestyle. It is also not a good time to be sleep deprived.


Don’t skip meals.

Even if you have a big meal coming up soon eat on time so that you are not starving when you are surrounded by food.


Overeating occasionally does not cause instant weight gain.

If you eat more than usual at a holiday meal or party, remind yourself that overeating occasionally does not cause instant weight gain and that your body knows what to do with that food. It is normal to eat more than usual during the holidays, and it really is okay. In all likelihood you will return to your normal eating habits the next day, and your body will normalize. In fact, if you honestly listen to your hunger, you probably won’t be hungry again for quite a while, and your total food intake for the day may be the same.


Recognize your limits and practice saying no.

This includes when people offer you food. Never overeat because of pressure from others.


Listen to your body.

Eat when you’re hungry, stop when you’re full, rest when you’re tired, and relax when you’re stressed.


Keep busy.

Think of activities the whole family can do instead of sitting around eating.


Self Care for your Spirit


Don’t overdo it.

Don’t schedule too many activities that you become exhausted. List all the parties to which you are invited, all your errands, etc. Prioritize, then cross off those that are honestly not necessary or that will only add to your stress. Determine what you enjoy most during the holidays and schedule time for it. Determine what you enjoy least and cross it off your list! If you are really honest with yourself, you may realize most of your time is scheduled to make others happy. A little selfishness goes a long way this time of year toward making you happy.


Words of encouragement.

Find a scripture or saying that is meaningful to you, and carry it in your wallet or purse. Turn to it for comfort or a reality check when stress gets high.


Walk away from no-win situations.

Arguing when everyone’s stress is high tends to lead to more stress.


The grass is always greener on the other side.

Try to look “on the bright side” whenever you can; laugh as much as possible, even (especially!) at your own mistakes.


Accept the things or family members that you cannot change.

Figure out how you can change your behavior or attitude to cope and to take care of yourself. Prepare responses to things people may say that make you uncomfortable.


Pacts can be impactful.

Make a pact with a friend or loved one to “just listen” to each other for 5 or 10 minutes each day. No talk, no advice giving, just listening.


Find time to be spiritual in your own way.

Whether it is through religion, faith, meditation, giving thanks, art or your own expression of yourself.



Self-care should remain your priority when approaching difficulties in the holiday season. Mental, emotional, spiritual and physical health should all be kept in mind with not only yourself, but your loved ones around you.

This holiday season, I want YOU to believe that you are capable in sticking to your nutritional goals. If you need some help, be sure to sign up for my Healthie Concierge package where I can help you manage your diet this season.


by Yvette Quantz & Rafael Bettencourt


Start planning your holiday meals! Check out the Weight Management Workbook for a head start on your healthy holidays:

Weight Management Workbook

3 Ways an App Can Help You Stay on Track

3 Ways an App Can Help You Stay on Track

Did you know there was an app that can help you stay on track?


Yes, an app! It helps you virtually connect with a registered dietitian nutritionist (RDN) and hold you accountable. Healthie has more awesome features like entering food logs by taking a picture, tracking your goals/workouts, and will even give you access to do face-to-face time with a registered dietitian nutritionist to make this journey go as smooth as possible. Don’t believe me? Here are 3 ways how the Healthie app will help you make your lifestyle a healthy one.


  1. Stay Accountable

We know that it can be difficult to hold yourself accountable when it comes to eating and staying on track. Sometimes you need more than self-discipline especially when you are running out of energy. The Healthie app can save you time from counting calories and inputting all of your workouts. You just simply take picture of what your ate and log your type of workout you did on the app.


  1. Tracking Progress is Easier

With the Healthie app, tracking your progress is a piece of cake. You can create daily, weekly, and long-term goals with the encouragement of your dietitian. There is a “metrics” feature that lets you track your weight, body fat percentage, waist circumference, GI issues, and even your BMI. If you use a wearable device, such as a Fitbit, you can sync its data into the Healthie app for automatic tracking.


  1. Communicate with an Expert

With Healthie, you get notified when your RDN comments on your food logs, journals, and activities. In case you start slacking on your eating habits, your RDN will provide friendly encouraging nudges to get you back on track. Need to schedule an appointment to discuss your progress or any concerns? Not a problem. You can book an in-person appointment or a virtual session when you are on the go.

Whether you want to get fit for an upcoming event or simply want to live a healthier lifestyle, the Healthie app will help you become successful. Tracking and understanding your nutritional information may be tricky, but it gets easier once you share it with your RDN to encourage you and hold yourself accountable. Talking about your decisions and keeping track of your progress will help you realize what is needed to change your lifestyle for the better. It’s time to get Healthie!  


Want to get started using the Healthie app?


In addition to submitting food journal entries in the Healthie App, you may also use the messaging feature to communicate with us. This service is included in all plans, but can also be purchased separately. Requires an initial nutrition assessment before setup.

Schedule Your Initial Assessment!

A la carte pricing:

  • $99 per month
  • Checkups twice per week

Healthie Concierge is great if you:

  • Are often on the go and need help virtually
  • Need help staying on track
  • Want personalized help or feedback between sessions
  • You are a team coach who needs advice on what to feed your kids during games and tournaments


Healthie App