CFR Nutrition

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CFR Nutrition

I am an MNU Certified Nutritionist, working as an evidence based Nutrition Coach.

10/11/2023

I was so pleased to get a message from my client that she has had some good news from her doctor about her improved bloodwork and weight loss!
I’ve been working with Sharon for a short while, and she has managed to lose over 20 lbs and now has the added benefit of her health improving!

Please contact me if you need nutritional guidance, be it a consultation, or you would like to complete one of my programs. Claudia@cfrnutrition.com

28/09/2023

Order platters of protein balls for any event, bridal showers, baby showers, business meetings, any kind of party or gathering! Please contact me for details and prices

13/08/2023

Chocolate Coconut now come NUT FREE!!! Safe for school so great snack for your kids

08/05/2023

Just helped out on the nutrition side of an amazing challenge called ‘56 hard’ at Members all did soooo well and lost inches and lbs!!! Well done to everyone and looking forward to the next challenge 💪.

21/02/2023

Salads do not have to be boring and can be extremely filling if you know what to put in them!

This nutrient dense salad is packed with leafy greens (arugula, cabbage, kale), some shredded carrots, tomatoes, cucumbers, half an avocado and topped with a 5oz chicken breast. I then sprinkled some seeds on it for some extra nutrients and for some crunch!

This is a huge salad (due to a lot of leafy greens!) that took me about 15 minutes to eat and contains 40g of protein, which is extremely satiating.

Chopped leafy greens were bought in a supermarket, so I barely had any work to do to put this together. This is also a meal you can prep in advance.

30/01/2023

Omega 3 fatty acids are extremely beneficial for cardiovascular health. Diets high in omega 3’s have shown to lower the risk of heart disease., can reduce inflammation in the body, and provide a host of other health benefits.

Salmon is rich in omega 3’s, as are other oily fish, such as mackerel, herring, trout, kippers, and anchovies to name a few. The fish can be canned, fresh or frozen and still provide the benefits.

I recommended 2-3 servings of oily fish per week.

Air fried salmon.

Season a salmon with olive oil, salt, pepper, paprika and garlic powder. Place in the air fryer at 400° for 9 minutes. It may need slightly longer if it is a thick fillet.

If you’re using an oven, I usually bake at 400° for 15 minutes

Served with rice and vegetables, and a salad, or however you enjoy!

13/01/2023

Always keeping up with the latest research and studies in nutrition, so I can provide my clients with the most up-to-date advice.

Today I am watching a new lecture on hormones and how they can affect fat loss, a subject many clients are interested in!

10/01/2023

A quick and easy breakfast

Great post workout as it contains over 20g of protein.

I have used Fage greek yoghurt, strawberries and blueberries, with a tablespoon of Purely Elizabeth granola sprinkled over it for some crunch!

31/12/2022

Wishing all my CFR Nutrition clients, and all my Lite Bites customers a very happy and healthy new year.
I’m looking forward to helping more of you in 2023 with your nutrition and also introducing more flavours!

19/12/2022

Please place any holiday orders today or tomorrow as Lite Bites will be closing for the holiday this Friday until the New Year, thank you!

14/12/2022

Giving out some free samples of my Lite Bites protein balls this morning at Intensity X3 in West Boca IntensityX3 Fitness & Kickboxing 😋

06/12/2022

Looking forward to selling my Lite Bites protein balls at Seven Bridges tomorrow evening at their holiday shopping event.

12/11/2022

Excited to be at Vault Fitness in Boca this Thursday (17th) giving out some free samples and selling my protein balls, please come along if you would like to try or buy some! Vault Fitness West Boca

My protein balls are homemade with minimal ingredients and contain no added sugar making them a perfect healthy snack!!

Flavours are;
Birthday cake
Vanilla and chia
Chocolate coconut
Chocolate peanut butter
White chocolate & Goji berry
Almond butter
Pumpkin spice

Come and see me on Thursday!!!

09/11/2022

Kale, as mentioned in a previous post, and as we have been told for many years is full of nutrients and known as a superfood, and for good reason!

Here is a recipe that will help you include it in your diet.

Kale and toasted almond salad.

•Half a large bag of curly kale, stalks removed and chopped into small pieces.
•Shredded cabbage
•Small handful of sliced almonds
•Olive oil, .5-1 Tbsp
•Pumpkin seeds
•Sesame seeds
•Parmesan

Dressing:*
•1/4 cup Extra virgin olive oil
•2 tablespoons of fresh lemon juice
•2 tablespoons of red wine vinegar
•1 tablespoon Dijon mustard
•1 teaspoon honey
• 1/2 teaspoon oregano
•Salt and pepper to taste
* you will only use about half this dressing, the rest can be refrigerated to used on another salad

Wash, dry and chop the kale into small pieces. Placed in a bowl and add the oil, then massage this oil into the kale which will make it much softer.
Mix in the shredded cabbage.

Preheat your oven to 350° and lay the sliced almonds on a baking tray. Placed them in the oven for around 3 minutes, just as a start to turn brown and remove immediately.
These can be added to the salad along with a sprinkle of the pumpkin seeds and sunflower seeds, both of which are full of vitamins and minerals and extremely beneficial for your health.

Mix the ingredients of the dressing and use around half of it to pour over the salad and mix. Then add some Parmesan to the salad and mix.

This delicious and nutrient packed salad can be eaten with any kind of protein (delicious with some shredded chicken mixed in) or as a side salad.

Enjoy!

04/11/2022

Salmon teriyaki and vegetables.
Serves 2

Ingredients
Veggies:
•Mixture of vegetables (broccoli, cauliflower, peppers, asparagus)
• 1 tablespoon sesame oil
•Salt and pepper to taste

Salmon:
• two salmon fillets (I used two 4oz fillets)
• 1 teaspoon sesame oil
• 1 minced garlic clove
•2 tablespoons of reduced sodium soy sauce/tamari
•1 teaspoon of rice vinegar
•1 teaspoon brown sugar

Garnish:
Chopped green onions
Roasted sesame seeds

Preheat the oven to 400°

Mix the oil, garlic, soy, rice vinegar and brown sugar and place in a Ziploc bag with the salmon. Leave to marinate for around 30 minutes or longer.

Wash and chop the vegetables placed them in a bowl, mix with the oil and season with salt and pepper. Place on a tray and bake in the oven for 10 minutes.

Remove the vegetables from the oven take the salmon from the marinade and place on the tray and bake for a further 12 to 15 minutes, longer if you prefer that salmon cooked more.

When the salmon is ready for the remainder of the marinade from the Ziploc bag into a small saucepan and heat for around 1 to 2 minutes to reduce it. Then pour over salmon and vegetables and garnish your salmon with chopped green onions and some sesame seeds.

This meal will be approximately 27g of protein in a serving, and just under 350 calories for the meal. This meal is also packed with healthy fats from the salmon which are high in omega 3 fatty acids, which are hugely beneficial for heart health.

Enjoy!!!

Recipe from Skinnytaste.com

28/10/2022

Love getting texts like these!!! Another happy customer 😊

Contact me to place your order now for my delicious protein balls, they are all made fresh to order!

16/10/2022

Just made up some orders ready for tomorrow!

All my protein balls are made to order so they are fresh when you receive them!

15/10/2022

Chocolate peanut butter protein balls!!

A great alternative to a peanut butter cup, or to help with a sweet tooth, as it’s full of nutritious ingredients and has no refined sugar! A perfect afternoon snack 😋 🍫

To order, click below:
https://claudiaross.wufoo.com/forms/protein-ball-order-form/

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