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Aug 20

Celebrating 5 Years!

Viverant would like to send our sincere thanks to all the patients, employees, and partners that have helped us reach our 5 year anniversary! We are fortunate to have had the opportunity to have you as part of our success, and look forward to the next five years as we hope continue to expand our brand within the Twin Cities marketplace! 

The team on Lake Minnetonka celebrating Viverant's 5 year anniversary!


Aug 10

Testimonial- Jenny S.

What did you like about your experiences at Viverant? First off, I love the clinic space- warm, friendly, and inviting. I'm always greeted with a smile and a friendly hello from Doua or whoever is working at the front desk. They are more than willing to help resolve any insurance or scheduling issues and answer any questions that come up. And, of course, I have such respect for the owners of Viverant for bringing Rasa Troup on to their staff. She is so incredibly knowledgeable about nutrition and fueling your body properly, and she cares so deeply. She has challenged me and made me go outside my comfort zone, but it is all because she wants to see me succeed. I can't really say enough good things about Rasa! What goals did you accomplish with Viverant Nutrition? When I first arrived in Minneapolis, I was beginning treatment for anorexia. I was a highly successful distance runner in college and unfortunately developed an eating disorder as I finished and began pursuing professional running. Rasa immediately began working with me to challenge my irrational thoughts and behaviors centered around food, and it is with her help over the course of the last two years that I have recovered and am able to enjoy not only food and eating, but life in general. Her patience, persistence, encouragement, and support has been unbelievable, and words cannot fully express how grateful I am to have come in contact with her on my road to recovery. I am happier and healthier than I have ever been thanks in huge part to her mentoring and guidance. She has truly helped me turn my life around. What separates Viverant Nutrition from other nutrition programs or services you have tried? I saw a nutritionist briefly as a professional runner when I lived in Michigan a few years ago, and she had never been a runner and did not completely relate or understand where I was coming from. I wasn't able to make much progress. When I moved to Minnesota, however, I met Rasa, who is of course an Olympian and has been a runner all her life. I instantly felt at ease. There is no substitute for direct experience. She knows the nutrition/fuel runners and athletes need to be at their best. And, she is also extremely honest and balanced. She advocates for balance in all areas of life, and that especially includes in your meals. For example, she was able to give me very important information at times in debunking food trends that you often hear in the media, like carbs are bad for you, or that you need to completely cut out certain foods. I would recommend Rasa Troup in a heartbeat to anyone needing help with the often confusing world of nutrition, whether it be to optimize performance, learn how to better eat intuitively, or to overcome an eating disorder. She is without a doubt the most knowledgeable individual I've ever come across in regards to nutrition. I trust that she can help empower anyone to make better nutrition decisions and, as Viverant's motto says, discover their true potential. She has certainly helped me find mine. -Jenny S.

Aug 10

Basil: The Green Herb of Summer

Try out this Fresh Basil, Tomato and Mozzarella salad recipe for lunch one day or as a delicious side with dinner! Fresh Basil, Tomato and Mozzarella Salad                              

(Photo source savorysweetlife.com) Ingredients:

  • 1 pint cherry tomatoes, halved
  • 8 ounces fresh "mini" mozzarella pearls
  • 4 tablespoons olive oil
  • 18 fresh basil leaves, chopped
  • å_ teaspoon Kosher salt
  • å_ teaspoon freshly ground pepper

Instructions:

  1. Add the cherry tomatoes and mozzarella cheese to a medium bowl.
  2. Drizzle the olive oil over the tomatoes and mozzarella.
  3. Add the basil, salt, and pepper, and gently toss all the ingredients.

How are you using basil in your meals this week?


Jul 13

Exercise and Sleep - The Perfect Pair

After a long day at the office, the last thing many of us want to do is hit the gym. But what if we learned that exercising regularly would help improve the quality and duration of our sleep? Exercise & Sleep- The Perfect Pair

(Photo source apartverder.nl)

The National Sleep Foundation recommends adults get an average 7-9 hours of sleep each night. Research studies have shown that regular exercise increases total sleep time as well as the onset of slow wave sleep time (the type of sleep necessary for body repair and maintenance). Take a look at the tips below to help keep you committed to your physical activity routine:
  • Pack your gym bag at night and put it in your car or near the front door to take to work.
  • Always have a granola bar or piece of fruit on hand for a pre-workout energy snack.
  • Keep a set of headphones in your car or gym bag so you never miss a beat!
  • Stay hydrated all day to help keep your energy levels up. -Try adding in fresh lemons, limes, or other fruits to your water to make a delicious flavored alternative.
  • Keep a bright colored post-it note in your car as a reminder to go to the gym. -Smartphone reminders work great as well if you get off work at a consistent time.
How do you stay motivated to be active?

Jul 13

Blueberries Are...

 (Source: blueberrycouncil.org) Show us a picture of you getting your dose of blueberries this week!


Jul 10

Blueberry Quesadillas

Looking for a warm blueberry dessert that ISN 'T a cobbler or sweet bread? Try making these sweet and savory blueberry quesadillas! 

(Photo source thisgalcooks.com)

Ingredients:

  • 10 oz blueberries, frozen
  • 1 cup apples, chopped
  • 2 tablespoons sugar
  • å_ cup blueberries, fresh
  • 4 Ò 8inch tortillas, whole wheat
  • å_ cup mozzarella cheese, part skim
  • å_ cup ricotta cheese, fat free
  • 1 lemon, grated peel

Directions

  1. In a saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
  2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 minutes)
  3. Puree fresh blueberries
  4. Spread 1 tablespoon blueberry spread over each tortilla, leaving å_ inch boarder around
  5. In bowl, combine cheeses with lemon peel
  6. Spread å_ of cheese mixture on one half of tortilla. Add 2 tbsp blueberry/apple mixture to each quesadilla. Fold each tortilla over to enclose the filling.

(recipe source fruitsandveggiesmorematters.org)

What unique blueberry recipe will you prepare to honor blueberries this month?


Jul 10

The OTHER Salt

According to the Centers for Disease Control and Prevention the daily intake of sodium is 3,436 mg per day. It is recommended that individuals control sodium intake to no more than 1,500 - 2,300 mg. Research shows a dose-dependent relationship between too much sodium and elevated blood pressure. A common source of extra sodium is through table salt added during food preparation or after food is cooked. One teaspoon of table salt contains about 2,300 mg of sodium. A better alternative may be switching to sea salt. Sea salt does contain sodium, averaging about 1,950 mg, but it also contains iodine, magnesium, and potassium. Potassium intake helps balance sodium's impact on blood pressure. For a light side dish that can be versatile, check out this grilled zucchini recipe from myrecipes.com. Grilled Zucchini with Sea Salt (Serves 4) grilled zucchini (Photo source www.myrecipes.com) Ingredients:
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon coarse sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 medium zucchini, cut diagonally into 1/2-inch-thick slices
Preparation: Preheat grill pan over medium-high heat. Combine all ingredients in a bowl; toss well to coat. Arrange zucchini in a single layer in pan; grill 4 minutes, turning after 2 minutes. Parmigiano-Crumbed: Prepare base recipe. Chop 1 1/2 ounces ciabatta bread. Place bread and 1/2 teaspoon thyme in a food processor; pulse 10 times. Heat a skillet over medium-high heat. Add 2 teaspoons olive oil. Add bread mixture; cook 5 minutes, stirring frequently. Combine zucchini, bread mixture, and 2 tablespoons grated fresh Parmigiano-Reggiano. Calories 94; Fat 5.9g (sat 1.2g); Sodium 241mg Share a picture of your favorite sea salt side dish and tag us! #Viverant

Jul 08

July is National Blueberry Month!

For a little fruit, blueberries provide many health benefits- they are packed with nutrients such as fiber, vitamin C and manganese, as well as loaded with phytonutrients and antioxidants. They are low in fat and calories which make blueberries a great snack choice! Throw a handful on top of a bowl of oatmeal, mix in with some Greek yogurt, or freeze for a burst of cool sweetness. For some delicious blueberry recipes such as Blueberry Turkey Burgers or Tropical Blueberry Salsa visit Blueberry Council. Helpful Hint: When purchasing blueberries keep them in the package, and don't wash them until you are ready to enjoy. Washing the berries before you are ready to eat will cause them to spoil faster. 

(Photo source blueberrycouncil.org)

Looking for a refreshing blueberry smoothie? Try this recipe: Blend 1 cup frozen blueberries with å_ cup of milk, å_ cup of Greek yogurt, and 1 teaspoon honey for a cool treat in this July heat. What do you do with all your blueberries?


Jun 17

National Dairy Month!

The first of June marks the start of 30-days devoted to dairy! Milk and other dairy products are loaded with tons of minerals like calcium and phosphorous as well as vitamin D and B12, and are a great way to fill your snacks and meals with more nutrients. 

(Photo source www.flickr.com)

Here are a few tips of our own to increase your dairy consumption and help build strong bones and teeth!

  • Challenge yourself to drink a glass of milk with at least one meal a day for the next 30 days.
  • Try adding Greek yogurt to your meals to add extra protein and calcium. Yogurt parfaits for breakfast, Greek tzatziki dip with veggies, or a yogurt marinade for meat are all great options.
  • Top your salad with a serving of cheese for added flavor instead of heavy salad dressings and croutons. Feta is especially great for summer salads when paired with fruits like watermelon and cherries.
  • Have a sensitive stomach or lactose intolerance? Try kefir, a fermented milk product that is 99% lactose free! It's loaded with live bacteria cultures to aid in digestion, and can have upwards of 12 grams of protein per one cup serving! That's 4 more grams than traditional milk!

What is your favorite source of dairy?


Jun 16

Avocado Lovin'

Summer is in the air, which means avocado season is upon us. These green fruits are packed with nutritional goodness and can be added to many different recipes. Avocados combine healthy polyunsaturated and monounsaturated fats with fiber, vitamins C, E and K, folate and more. Check out this quick recipe from Avocado Central, where they mixed their avocados with hard boiled eggs for an amazing take on egg salad. Avocado Egg Salad (Serves 4) Avocado egg salad (Photo source Avocado Central) Ingredients:
  • 1 ripe Fresh Hass Avocado, halved, seeded and peeled
  • 6 hardboiled eggs, peeled and halved
  • 1 Tbsp. white wine vinegar
  • 1 tsp. Dijon mustard
  • 1/2 tsp. salt
  • 1/2 cup minced onion
  • 2 Tbsp. chopped chives (optional)
Instructions:
  1. Chop eggs; set aside.
  2. In a bowl, combine half of the avocado, vinegar, mustard and salt; mash until smooth. Dice remaining avocado and add to mixture along with eggs and onion; mix gently.
  3. Enjoy!
What do you pair with your avocado?

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