5-star Fitness

Fun & Exciting Nutrition Changes at PFC

Written By admin • 4 min read

Like you, we at PFC strive to do things better, and as a result, PFC’s nutrition component is always evolving as we seek to make continuous improvement based on science and your feedback! Over the years we have worked with our team of Wellness Chefs to come up with delicious and nutritious meals that help you, our clients, achieve your weight loss and fitness goals!

For 2014 Jessica, our Director of Nutrition, has added fun and hearty recipes to our menu rotation. One is her “Parmesan Turkey with Root Vegetable” recipe. We have included this recipe for you all to try at home. It took some effort to make it fit into the 300-350 calorie range for camp, but for those of you who have the calorie budget, keep it as is and enjoy!

Another fun change at camp was sprucing up the snacks. Jess realized that almonds with string cheese or fruit became boring for those of you who came to camp for multiple weeks at a time, so Jess brought in five new snacks to change things up for our guests and they love them! We have included 10 of her favorite snacks below so you can have a variety of ideas for your snacks at home.

Jess’ biggest hope is to teach our clients to keep changing up the meal plans. She believes that if you eat the same thing every day for months and months you will eventually get tired of it and revert back to unhealthy snack choices. If you always have your top 5 ideas for each meal and snack and change it up frequently, you won’t ever get bored, you’ll get more nutrients from a greater variety of foods, and you will stay on your healthy program for life!


So as we go into the New Year, take a look at what you are eating. Look at your “Go-Tos” and come up with some new healthy recipes and snacks to start trying. Find something that is really good, and really satisfying. The snack that she loves the most and looks forward to is almond butter with an apple or almond butter with a brown rice cake. Delicious! So as you look below at the different snack ideas, come up with your own top five and start changing things up. You’ll go into the next month and year with a new attitude towards what you are eating!

Another change that we have made is modeled after one of our clients favorite classes, “Navigating Restaurants.” Jess thought it would be a great life lesson to actually take our guests out on the town once a week to dine so they can practice navigating a restaurant menu with the support and expertise of our team. The goal is for our guests to learn that they can eat out and still make healthy food choices. The current clients really enjoy this part of camp and look forward to it every week!

The PFC Team is so excited to jump into 2014, with all of these fun changes in the nutrition and coupled with the new fitness schedule, it is bound to be a good one! As you dive into the holiday season, keep your goals close to your heart and make a plan to make better choices, still having fun but doing all things in moderation! Plan what you are going to do before a party and try to keep your alcohol consumption to a minimum. What a great thing it would be to go into the New Year with a new goal and not have to start all over on the weight loss process! Call or email us any time for extra support. We are here for you!


PFC Top 10 Healthy Snack Ideas:

1) Greek Yogurt Parfait – (¾ cup Greek Yogurt, ¼ cup berries, 1 Tbsp. pumpkin flaxseed granola made into a parfait)

2) 1 Tbsp. almond butter with an apple

3) ½ cup cottage cheese with ½ cup berries

4) 2 oz. nitrate free turkey slices (uncured) with 7-10 brown rice or whole grain crackers

5) ¼ cup Hummus with 1 cup veggies of choice (carrots, celery, broccoli, cucumber, snap peas)

6) Nitrate free turkey jerky with a piece of fruit

7) ½ cup cottage cheese, 1 brown rice cake, 1 Tbsp. low sugar jelly, 1 Tsp. low fat cream cheese

8) Baby bell cheese with 7-10 whole grain or brown rice crackers

9) Whey protein shake (1 cup almond milk, 1 scoop whey protein, ½ cup berries or ¼ banana)

10) ½ bag kale chips with 10 almonds

Featured Recipe: Turkey Parmesan with Root Vegetables


½ red onion, cut into ½ pieces

2 carrots, peeled and cut into ½” pieces

2 parsnips, peeled and cut into ½” pieces

1 large red beet and 1 large golden beet, cut into ½” pieces

1 Tbsp. grape seed oil

Sea salt and fresh cracked black pepper, to taste

1/3 cup chopped fresh herbs, like rosemary or thyme

1/8 cup balsamic vinaigrette

2 (5oz.) turkey breast cutlets

¼ cup fresh finely grated Parmesan cheese



1. Preheat oven to 400f. Line a baking sheet with aluminum foil

2. Place all vegetables in a large bowl and toss with grape seed oil. Place on baking sheet, lightly sprinkle with salt and pepper and roast, stirring every 10 minutes. After 20 minutes, pour the vinegar and herbs over the vegetables and cook for 5 to 10 more minutes.

3. Meanwhile, heat a nonstick skillet coated with olive oil cooking spray over medium-high heat. Place cheese on a plate and dredge each side of the turkey cutlets in cheese. Add turkey cutlets to pan and cook 3 to 4 minutes per side, or until cheese is lightly golden. Remove, plate and serve with roasted vegetables.

Serves: 2, Calories: 450, Fat: 12gm

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