Creative Salad Additions

Happy New Year!  As the new year rolls in, you and I will probably make an effort to eat healthier.  Salads are a part of this.  My struggle with salads are that I get really bored.  I love a good salad from Panera Bread but this is not cost-effective or something I can realistically fit into a 3-4 day week plan.  This week while I was at the grocery store, I noticed the above in the freezer section.  Four varieties to make your own salad at home.  All you need to do is add your lettuce (spinach of course).  Genius!  All you need to do is throw the pack in the microwave for 2 minutes and 30 seconds, add your lettuce, and salad dressing pouch.  Let me give you the nutritional breakdown on the Bistro Chicken Salad:

• Only 240 calories
• 2 grams of fiber.  Once you add your spinach you can amp this up to about 5 grams/salad
• Only 430 mg sodium
• Low fat-8 grams (including the dressing)
• full vegetable serving
• 15 grams of protein

My focus this year is to eat more fruits and veggies and give my Sensibalance Wellness Community tips and recipes in how to do this.  Stay tuned to our blog for future recipes and food product reviews!

Happy and Healthy New Year!

Melanie Rubery MS RD LD CLT

If you are looking for a comprehensive food tracking program, check out Sensibalance!  Try it FREE for the first 30 days.  Log your food and exercise activities, monitor your food quality such as fruit, veggie, and dairy intake, plus get specific information such as the sodium, cholesterol, fiber, saturated fat, and etc with the foods you are eating.  CLICK HERE for more information!

A New Year! A Healthier You!

Here we go!  It's another year and many will be making their resolutions.  You may hear or plan yourself to lose weight, start exercising, etc.  These are not bad resolutions, but I think many get lost in what it means to truly be healthy.  I want to challenge you to not focus so much on what the scale says or the number of pounds you want to lose.  Choose to make the effort to eat healthfully and incorporate an activity schedule.  Focus on small realistic goals.  Let me give you some specific examples:

• What's the quality of your calories?  One may say, "I'm eating only 1200 calories on my plan." My first question is-What are you eating?  For example, I can eat a donut for breakfast, hamburger with fries (small serving of course), chicken nuggets for dinner, and say a little debbie for a snack and stay within 1200 calories.  However full of fat, sat fat, carbs, no fruit and veggies, etc.-NOT HEALTHY!  Remember that good food (fruits and vegetables) have disease preventive benefits.  This year I challenge you to focus on the quality of your food and not just your calories or points!
• Food Journaling-I'm a firm believer in moderation.  Moderation however is defined differently by each individual.  To get a better perspective on where you need to go, you need to know where you have been.  Food journaling allows you to see how many calories you've been consuming.  It can also serve as an accountability system to help you stay in check.  If you have hypertension you need to monitor your sodium intake, if you have diabetes you need to monitor your carb intake, or if you have high cholesterol you need to monitor your sat fat intake. Look for food journaling systems that gives you this information.  
• Be well-rounded in your quest for health-This means not focusing on just your exercise or food intake.  I firmly believe you need both!  I may not be able to reach "that" number on the scale, but if I can last through a spinning session, I feel good!  For you, it may be to walk 3 miles, or swim X number of laps.  Personalize it for you.  The most important thing is to incorporate both.
• Be moderate and make it a family affair-Many of us start programs that isolate us from the rest of the family.  We may be able to do it for a little bit, then we fall off the plan because it's too restrictive.  The demands of our family (children) catch up with us.  As you start the above, include it into your spouse's and kids eating/activity routine as well.  For example, one thing I plan to do this year is consistently eat more fruits and veggies.  I plan to create and look for recipes my hubby and kids will enjoy as well.  I plan to start running and get my kids signed up to do local 1 mile fun runs.  Again, decide what works for your family.  Studies show time and time that our children develop their activity and eating habits from their parents or those they are with a majority of the time.  

I hope 2013 is a great year for you!  As we start the New Year, let me provide you with a yummy detox fruit smoothie.  Full of fruit fiber, and antioxidants.

Blueberry Detox Smoothie

Ingredients

• ½ cup frozen blueberries
• ¼ cup unsweetened cranberry juice
• 1 banana

Blend in mixer until combined!  Enjoy!

If you would like more information about our Sensibalance Wellness Program, CLICK HERE!  Our program is a great tool to journal food and keep up with nutrition specifics such as sat fat, fiber, sodium, etc. 30 Day FREE Trial available now!

Healthy and Happy New Year!

Melanie Rubery MS RD LD CLT

CEO, Healthy Life and Nutrition, LLC

205-492-0404

healthylifeandnutrition.com

Christmas Traditions

Don't you love Christmas! The one thing I enjoy most are the annual traditions we continue in our household.  One thing we do is make Hunter's Stew on Christmas Eve.  It's easy, nutritious, and allows me to spend time with the family instead of cooking all day.  This year, I would like to share this great recipe.  Combine all ingredients in a crock-pot.  Cook for low for 6-8 hours.  Merry Christmas!

Rubery Hunter's Stew

• 2 pounds boneless venison or beef chuck roast, cut in 1-inch cubes
• 2 tablespoons canola oil
• 4-1/4 cups water, divided
• 1/2 cup tomato juice
• 2 medium onions, cut in wedges
• 2 celery ribs, sliced
• 1 teaspoon Worcestershire sauce
• 2 bay leaves
• 2 to 3 teaspoons salt
• 1/2 teaspoon pepper
• 6 medium carrots, quartered
• 1 large rutabaga, peeled and cubed
• 6 medium potatoes, peeled and quartered
• 1 cup frozen peas
• 1 tablespoon cornstarch

Yummy Cranberry and Banana Smoothie

It can be difficult to eat during the busy holiday season.  Remember that if you skip meals you are more likely to overeat.  Aim for 3 meals and 2-3 snacks/day.  One of the easiest things you can do is quickly blend a smoothie.  I use a magic bullet for all my smoothies because you can take the cup with you in which you have just blended.  

Cranberries are very popular this time of year.  Loaded with vitamin C, the combination with a banana make it quite delicious.

• 1/2 cup
  frozen organic cranberries
• 1 cup
  vanilla rice milk or hemp milk
• 1 tablespoon
  raw agave nectar, to taste
• 2 tablespoons
  vanilla rice protein powder, to taste
• 1/4 cup
  crushed ice (if you like super cold)
• 1 small
  ripe banana, peeled, sliced (frozen bananas rock)
  
  
  
  
• Blend and enjoy!
  
  
  Servings:2
  
  
  If you would like more information on the Sensibalance Wellness Program, CLICK HERE!

New Product Alert-Natures Own Oatmeal Toasters

Nature's Own has introduced a new product called Oatmeal Toasters.  Currently, they come in 2 flavors:  Cranberry Orange and Cinnamon Raisin.  If you are like me, you continue to look for healthy ways to get yourself  and your kids going in the morning!  This is not your ordinary bread as it provides whole grains, real oats, and fruit.  To add a bit of protein, you can toast and spread some peanut butter-YUMMY!  Let me give you the nutritional highlights:

• No trans or saturated fats
• No high fructose corn syrup
• 20 grams of whole grains
• 4 grams of fiber
• Only 160 calories
• Only 1.5 grams of fat

So, if you are looking for something new to try, look for these the next time you are grocery shopping.

To Your Health!

Melanie Rubery MS RD

For those following the Sensibalance Program, each serving=2 Carb Bars, 1 Protein Bar, and 1 Fat Food Bar

Try Sensibalance FREE today for 30 days-CLICK HERE!

Sleep and Weight Loss-The Correlation

Much research has been measured and assessed in the correlation between weight and sleep. A recent article has went further to pinpoint it's influence on belly fat and diabetes.  A study by John Hopkins University did a study for 6 months.  They enrolled 77 people who had type 2 diabetes or pre-diabetes. The participants, all of whom were overweight or obese, were randomly assigned to one of two groups. One group went on a weight-loss diet and had supervised exercise training, while the other group only had the diet intervention. A total of 55 participants completed all phases of the study.  The participants filled out the Hopkins Sleep Survey at the beginning and end of the study to identify sleep apnea, daytime fatigue, insomnia, restless sleep, excessive sleep or sleepiness and use of sedatives to aid sleep. Their body mass index and amount of abdominal fat were also measured at the start and end of the study.  Both groups-those assigned to a weight loss diet plus supervised exercise and those who only went on a diet-lost about 15 pounds.  They also lost about the same amount of belly fat, about 15 percent, which was assessed by magnetic resonance imaging (MRI).

Improved sleep quality was demonstrated by a reduction in overall body fat, specifically belly fat, no matter the age or gender of the participants or whether the weight loss came from diet alone or diet plus exercise.

Hormones:Ghrelin and Leptin

When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food.  The two combined, can lead to overeating which can result in weight gain!

Sensibalance Recommendations:

Do your best to get at least 6 hours of uninterrupted sleep/night.  If you are still tired, you may need to be evaluated for sleep apnea.

Nighty Night!

Melanie Rubery MS RD

For more information on the Sensibalance Wellness program, CLICK HERE

Quick Pumpkin Spice Coffee Drink

Many of those of you who use my Sensibalance Wellness program are used to my green, yellow, and red tags to food. What I like you to do is aim for green and yellow foods in your journal, with one red food/day.  Ideally, no more than 7 red foods/week.  I think it's important to find balance, hence Sensibalance:)  

With all this said, I love coffee!  I see no reason you can't have 1 good cup/day (unless you have a medical condition where you cannot).  As fall approaches with all the festivities, I look forward to my 2 favorite variations:  Pumpkin Spice and Peppermint Mocha!!!!! I was thrilled when I noticed the above VIA packets the other day.  Coffee drinks can be loaded with calories and saturated fat if you are not careful in how you order or prepare them.  If you are ordering from a coffee shop, make sure you ask for skim milk and no whip.  This will cut down on the fat and calories.  For the above, I simply add nonfat milk.  

So how does the above stand up nutritionally when prepared with nonfat milk?

• Low calorie coffee drink-150 calories
• No Saturated or Trans Fats
• Good Source of Calcium
• All natural

Overall Score:

Yellow-Caution Food (I would like a tad bit less sugar in the coffee mix)

So go ahead and enjoy your Pumpkin Spice-it only last a season!

Healthy Regards,

Melanie Rubery MS RD LD

Try Sensibalance FREE for 30 days, CLICK HERE

Great New Frozen Food Product Line-Evol

I located this product line about 3 months ago but wanted to wait and blog about it when I had tasted various entrees.  I have eaten their flatbreads, bowls, burritos, and fajitas.  One word-EXCELLENT!  They are jam packed with flavor, use all natural ingredients, and are some of the lower sodium frozen foods on the market.  They even have breakfast burritos for those of you (me including) on the go every morning!  

Today I wanted to spotlight the flatbreads, specifically the Goat Cheese Pesto and Portabello.  Besides being the most flavorful flatbreads I have ever tried, I will be reaching for these at the holidays!  They can be used as great appetizers for any holiday party.

So how do they rack up nutritionally?  Pretty Good!  

• all natural-I can pronounce every ingredient
• only 470 mg sodium for 1/2 of the flatbread-this is a BIG portion
• olive oil based-healthy fats

Locally, I have been able to find evol products at Publix.  There is a larger selection at Whole Foods, but a local Publix manager said all I needed to do is request and they will order.

Hope you enjoy!

Melanie Rubery MS RD

For those following the Sensibalance Wellness program, 1/2 flatbread=2 Carb, 1 Protein, and 3 Fat Food Bars.

CLICK HERE for more information about our programs!

To Greek or Not To Greek? Yogurt That Is!!!

Here we go!  Another greek yogurt I just had to try.  If you aren't eating greek yogurt, you should. It has at least double the amount of protein/serving as standard yogurts and has a creamier taste.  Remember protein takes longer to digest, so it helps you feel fuller longer.  This is a great strategy if you are trying to lose weight.  If you are diabetic, it helps prevent huge blood sugar spikes (provided you don't add more sugar).  

At only 100 calories, this variety packs a pretty powerful punch.  Plus a hefty serving size of over 5 ounces.  Let me give you some thumbs-up nutritional specifics:

• Only 100 calories 
• Wonderful taste without that aftertaste most yogurts give
• 10 grams of whopping protein
• Source of calcium
• Gluten-Free
• Only 9 grams of sugar (taste like it has much more with fruit infusion)

What I like to do is top with about 1 Tbsp walnuts to add a bit of healthy fats.  You could also add some flax or granola for a bit of fiber.

Next time you are in the grocery aisle and feel overwhelmed with all the choices, try these. I really think you will enjoy them!

Have A Healthy Day,

Melanie Rubery MS RD

For those following the Sensibalance Wellness Program, 1 container=1 Carb and 1 Protein Food Bar

If you would like further information about our program, CLICK HERE

Potato Chips!  Can I Eat Them?

If you are like me, I love potato chips-just plain chips.  However, some believe they are unhealthy.  As a practicing dietitian for 10+ years, I have always believed everything can be enjoyed in moderation.  As I strolled the grocery store this past week I noticed the above.  Hmmmmm, reduced fat.  I wonder how they taste.  Well I can report they taste exactly like regular potato chips.  They are delicious and not so bad in the nutrition department.  Let me give you a run down:

• Only 3 ingredients-potatoes, sunflower oil, and sea salt-all natural
• 140 calories/serving
• 0 grams trans fat
• only 160 mg sodium/serving-they taste as if they have much more
• gluten-free

Now in a perfect nutrition world, I would like to see around 3 grams of fiber/serving vs 1 gram and a tad bit less in fat (5 grams vs 7 grams/ serving would be ideal).  However, if you have a craving for  low-fat chips, enjoy these in moderation.  I give you my stamp of approval!

For those following the Sensibalance Wellness Program, each serving=1 Carb and 1 Fat Food Bar

If you would like additional information on the program, CLICK HERE!

Have A Healthy Week!

Melanie Rubery MS RD LD

Celiac Disease-Part 2 

Nutritional Concerns

Last week I wrote about what celiac disease is, how it is diagnosed, and basic considerations.  This week I want to educate you on the nutritional concerns when following such a strict diet and dietary guidelines for healthy eating.  I highly recommend you seek a dietitian to help you navigate through all this if you decide to initiate a wheat-free lifestyle.

Specific Nutritional Concerns

• Folate Deficiency-folate is in many everyday enriched foods.  This is of particular concern if you are of child-bearing age and/or want children.  All women of child-bearing age or those who want to be pregnant should consume 400 micrograms from supplements or fortified foods to help  prevent neural tube defects.
• Bone Disease-Those diagnosed with celiac, esp later in life have an increase of osteoporosis as a deficiency in the metabolism in these nutrients is known.  Therefore your goal is to consume 3 high calcium foods/day.  
• Dietary Fiber-dietary fiber is the part of whole grains, vegetables, fruits, nuts and seeds, and legumes that cannot be broken down by the digestive system.  Fiber is very important in the digestive process and in the prevention of chronic diseases.  When you embark on a gluten-free diet, many times you decrease your fiber intake.  

Stay tuned as I discuss dietary guidelines you can follow to optimize your nutrition while following a celiac diet!

High-Fiber Hot Cereal

3 Tbsp Flax Seed Meal

3 Tbsp Cream of Brown Rice Hot Cereal

1 1/3 cup water

dash of vanilla

Combine first 3 ingredients and cook on high for 3-4 minutes.  Stir in vanilla.  Serve with brown sugar, nuts, and/or dried fruits!

For more information on our Sensibalance Wellness Program, CLICK HERE!

Make sure you follow us on Pinterest as we post to our Gluten-Free Board often!

Melanie Rubery MS RD

Tomato Cucumber Salad

• 6 largeripe tomatoes, seeded and chopped
• 1 cucumber, peeled 
• 1 smallred onion, chopped
• 1 cupfresh curly parsley, chopped fine
• 1/4 cupunrefined extra virgin olive oil
•  unrefined sea salt and freshly ground black pepper, to taste
•  juice of 1 lemon, strained
• 
  
Combine all veggies with parsley in a bowl.  In another bowl whisk olive oil, salt, black pepper, and lemon.  Add dressing to veggies and refrigerate for about an hour.  

This is a great side dish with any meal.  You can also top on a barbecue sandwich for an interesting twist!

For those following the Sensibalance Program, per serving=1 Fat Food Bar

Serves 8

If you would like more information on the Sensibalance Wellness Program, CLICK HERE!

*Recipe courtesy of Foodily

Have A Healthy Week!

Your Dietitian,

Melanie

• 
  

Celiac Disease-Part One

I've had many people ask me about celiac disease.  Some because they have a true allergy/intolerance and those who hear it is a good strategy for weight loss.  This week, I want to focus on what celiac is, it's signs/symptoms, and potential nutritional deficiencies you need to be aware of.  

What is celiac disease?  In short, it is a chronic autoimmune intestinal disorder.  Those exposed to the proteins in wheat, barley, and rye (also known as gluten) damage the absorptive surface of the small intestine. This damage leads to malabsorption of nutrients needed for good health.  

Prevalence/Symptoms-Recent studies indicate celiac disease affects about 1% of the population.

• Iron, folate, and/or vitamin B12 def
• A, D, E, K, and calcium def
• Chronic fatigue and weakness
• Bloating, gas, and abdominal pain
• Vomiting and Nausea
• Lactose Intolerance
• Weight Loss
• Bone/joint pain
• Easy bruising
• Edema
• Migraine headaches
• Depression
• Mouth ulcers
• Elevated liver enzymes
• Recurrent miscarriages
• Mouth ulcers
• Edema of feet and hands

Additional symptoms in Children

• Delayed puberty
• Enamel abnormalities
• Delayed growth and short stature
• Concentration and learning difficulties
• Irritability and behavioral changes

Diagnosis-As you can see with the above symptoms, celiac disease is difficult to diagnose.  There are specific blood tests, including the IgA endomysial and IgA tissue transglutaminase antibody tests.  However, they are not 100% accurate.  The only definitive test is the small intestinal biopsy.

In my next blog, I will discuss the potential nutritional deficiencies associated with following a gluten free diet.  Many people start to follow this diet because they hear they can lose weight.  The best thing you can be is informed before you embark on such a restrictive health plan!

Yours In Health!

Melanie 

For more information on our Sensibalance Wellness Program, CLICK HERE! 

FREE 30 days for Sensibalance Lite and Pro Programs. 

Arsenic in Rice-Should I Be Concerned?

I'm sure many of you have read the latest report today that Consumer Reports is requesting limits on the consumption of rice.  This can be a bit alarming as rice (white or brown) is a staple in most people's diet.  Many drink fortified rice milk if they allergens to lactose or soy.  There are millions of babies out there eating rice cereal as they transition to solid foods.  The United Kingdom has assessed and given their recommendations to not give any rice less than 5 years of age due to the risk for cancer, lung problems, and developmental delays.  One report suggested consumption of rice 1 time/day could increase your arsenic level intake by 44%.

As a consumer, I would stay informed on the development of this story.  Arsenic in our food products via pesticides, etc has been around since 1910, however increased levels have been detected in certain foods. By the end of the year, the US Food and Drug Administration is assessing all the claims plus products to define daily recommendations.  I will keep you posted!

What should you do until then?  Below are some simple suggestions:

1. Don't take rice out of your diet-brown rice is very healthy for you.  My recommendation is to mix it up.  If you tend to eat rice 3 times/week, have rice 1 time/week and alternate with oats, quinoa, corn, or wheat.  
2. Preparation of your rice.  Rinse your rice before you cook it and add more water as you cook it.  Once cooked, drain off the excess water.  This can eliminate up to 30% of the arsenic.

For a complete read on this story, go to http://www.consumerreports.org/cro/arsenic1112.htm

Yours in Health,

Melanie Rubery, MS RD LD CLT

For more information on our Sensibalance Wellness Program, CLICK HERE!

FREE 30 day trial!

Crockpot Vegetable Lasagna

Tis the season to pull the crockpot out for your favorite stews, soups, etc...  As you know, the crockpot is wonderful because it is little prep time and by the end of 4-8 hours you have a wonderful meal.  The problem is many recipes are loaded with salt and fat.  In the next few weeks I am going to post my favorite crockpot recipes.  They have been tested by us all (including the kiddos)!

From a nutrition standpoint, you get a great dose of fiber from the whole wheat noodles, calcium, and some veggies all at the same time:)

Ingredients:

• 1 large egg
• 1 15 to 16-ounce container part-skim ricotta
• 1 5-ounce package baby spinach, coarsely chopped
•  4 small portobello mushroom caps
• 1 small zucchini, quartered lengthwise and thinly sliced
• 2 carrots, peeled and shredded
• 1 28-ounce can no added salt crushed tomatoes
• 1 28-ounce can no added salt diced tomatoes
• 3 tsp garlic, minced
• Pinch of crushed red pepper (optional)
• 15 whole-wheat lasagna noodles (about 12 ounces), uncooked
• 3 cups shredded part-skim mozzarella, divided

Directions:

1. Combine egg, ricotta, spinach, mushrooms, zucchini, and carrots in a large bowl.
2. Combine crushed and diced tomatoes and their juice, garlic and crushed red pepper (if using) in a medium bowl.
3. Generously coat a 6-quart or larger slow cooker with cooking spray. Spread 1 1/2 cups of the tomato mixture in the slow cooker. Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible. Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce and sprinkle with 1 cup mozzarella. Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles. Set aside the remaining 1 cup mozzarella in the refrigerator.
4. Put the lid on the slow cooker and cook on on Low for 4 hours. Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese

For those following the Sensibalance Wellness Program, each serving=3 Carbohydrate, 4 Protein, and 3 Fat Food Bars.  Recipe serves 8.

For more information on our Sensibalance Wellness Program, CLICK HERE!

Pumpkin Spice Creamer

Fall is in the air and one of my most favorite things is pumpkin spice lattes.  Yes, I drink coffee!  One cup a day and I like to spice mine up a bit.  The problem is for the past 2 weeks, no pumpkin spice creamer in the stores.  Therefore, I decided to search for my own recipe and modify it (if need be) to make it healthier-I will be drinking many for the next few months.

I believe I have found a winner.  Check the recipe below.

Ingredients

• 1 cup fat free half & half (skim milk works better because the pumpkin will thicken it up significantly)
• ½ cup pumpkin
• Truvia (1-2 tbsp)
• 1 tbsp vanilla
• ½ tsp pumpkin pie spice
• ½ tsp cinnamon

Instructions

1. Heat half & half, pumpkin and sugar (or Truvia) over medium heat until bubbling and sugar is dissolved.
2. Remove from heat.
3. Wisk vanilla and spices into warm mixtures until well blended.
4. Cool.
5. Serve.

Notes

You can use full fat creamer or even milk with this recipe. It will affect the consistency.  I think skim milk is probably the ideal for the right consistency with traditional creamer. If you want your creamer sweeter, you can add more sugar to the recipe, or just add it in later so the whole family can enjoy and sweeten it to their preferences. Calorie info is based upon fat free half and half and Truvia.

Nutrition Information and Sensibalance Food Bar Information

Serving size: 2 tbsp Calories: 30 and 0 Sensibalance Food Bars

Blueberry Blast Smoothie

Do you need a quick and easy smoothie recipe rich in calcium and a good source of fiber?  If so, check this recipe out.  

Calcium Requirements and Use:

• For preventing low calcium levels: 1 gram elemental calcium daily is typically used.
• For heartburn: Calcium carbonate as an antacid is usually 0.5-1.5 grams as needed.
• To reduce phosphates in adults with chronic renal failure: The initial dose of calcium acetate is 1.334 grams (338 mg elemental calcium) with each meal, increasing to 2-2.67 grams (500-680 mg elemental calcium) with each meal if necessary.
• For prevention of weak bones (osteoporosis): Doses of 1-1.6 grams elemental calcium daily from foods and supplements. Osteoporosis treatment guidelines in North America currently recommend 1200 mg daily of calcium.
• For prevention of bone loss in premenopausal women over 40: A dose of 1 gram.
• For pregnant women with low dietary calcium intake: The dose for increasing fetal bone density ranges from 300-1300 mg/day beginning at gestation week 20-22.
• For premenstrual syndrome (PMS): 1-1.2 grams calcium per day as calcium carbonate.
• For reducing thyroid hormone levels in people with chronic renal failure: 2-21 grams calcium carbonate.
• To prevent bone loss in people taking corticosteroid drugs: Divided daily doses of 1 gram of elemental calcium daily.
• For high blood pressure: 1-1.5 grams calcium daily.
• For preventing high blood pressure during pregnancy (pre-eclampsia): 1-2 grams elemental calcium daily as calcium carbonate.
• For preventing colorectal cancer and recurrent colorectal benign tumors (adenomas): Calcium 1200-1600 mg/day.
• For high cholesterol: 1200 mg daily with or without vitamin D 400 IU daily has been used in conjunction with a low-fat or calorie-restricted diet.
• For preventing fluoride poisoning in children: Calcium 125 mg twice daily, in combination with ascorbic acid and vitamin D.
• For weight loss, increasing calcium consumption from dairy products to total intake of 500-2400 mg/day in combination with a calorie-restricted diet has been used.

Calcium carbonate and calcium citrate are the two most commonly used forms of calcium.

Calcium supplements are usually divided into two doses daily in order to increase absorption. It’s best to take calcium with food in doses of 500 mg or less.

The Institute of Medicine publishes a recommended daily allowance (RDA) for calcium which is an estimate of the intake level necessary to meet the requirements of nearly all healthy individuals in the population. The current RDA was set in 2010. The RDA varies based on age as follows: Age 1-3 years, 700 mg; 4-8 years, 1000 mg; 9-18 years, 1300 mg; 19-50 years, 1000 mg; Men 51-70 years, 1000 mg; Women 51-70 years, 1200 mg; 70+ years, 1200 mg; Pregnant or Lactating (under 19 years), 1300 mg; Pregnant or Lactating (19-50 years), 1000 mg.

The Institute of Medicine also sets the daily tolerable upper intake level (UL) for calcium based on age as follows: Age 0-6 months, 1000 mg; 6-12 months, 1500 mg; 1-3 years, 2500 mg; 9-18 years, 3000 mg; 19-50 years, 2500 mg; 51+ years, 2000 mg. Doses above these levels should be avoided.

Doses over the recommended daily intake level of 1000-1300 mg/day for most adults have been associated with an increased risk of heart attack. Until more is known, continue consuming adequate amounts of calcium to meet daily requirements, but not excessive amounts of calcium. Be sure to consider total calcium intake from both dietary and supplemental sources and try not to exceed 1000-1300 mg of calcium per day. To figure out dietary calcium, count 300 mg/day from non-dairy foods plus 300 mg/cup of milk or fortified orange juice.

Mix the below and enjoy!  Serves 1-Food BAR Information-2 Carb, 1 Protein, and 1 Fat Food Bar. For more information on our Sensibalance program, CLICK HERE!

• 1/2 cuplight vanilla ice cream
• 1/2 cupfrozen blueberries
• 3 ouncesraspberry or blueberry low-fat yogurt

1/4 cuplow-fat milk, or soy milk

Belvita Breakfast Bars

If you are looking for a breakfast bar, then you may want to give these a try. They come in the following flavors:

• Golden Oat
• Apple Cinnamon
• Blueberry
• Cinnamon Brown Sugar
• Chocolate

Each pouch comes with 4 nice sized biscuits that are quite delicious.  From a nutrition standpoint, I am quite impressed.  Each serving gives you 19 grams of whole grains, 0 mg cholesterol, only 180 mg sodium, and 3 grams of fiber.  Contains NO high fructose corn syrup, hydrogenated oils, or artificial flavors or sweeteners.  

The following is a claim by the company "As part of a breakfast meal, belVita Breakfast biscuits^† provide carbohydrates that are continuously and gradually absorbed and released throughout the morning.

This is achieved through a combination of specially selected biscuit ingredients and a special baking process which helps preserve the integrity of the starch in the grain. With the support of independent laboratories and experts, belVita Breakfast biscuits^† are scientifically shown to regularly release carbohydrates over four hours, providing a sustained release of energy."

Me and the kiddos are going to try these for a while at breakfast to see how they work.  If they do as they say, the chocolate would be a great snack option in the afternoon.  They have a rich chocolate taste to curb that chocolate craving.  I would recommend only 1/2 serving (2 cookies) if eating as a snack.  

For those following the Sensibalance Wellness Program, 1 pouch is equal to 2 Carb bars and 1 Fat Food Bar.

If you want more information on our Sensibalance Programs, CLICK HERE!

Melanie Rubery MS RD LD

Quinoa Muffins

1 cup cooked quinoa

1/4 cup canola oil

2 cups all purpose flour

3/4 cup packed brown sugar (I like Splenda baking variety)

1 1/2 tsp baking powder

1 tsp salt

1 cup raisins

3/4 cup low fat milk

1 large egg

1 tsp vanilla extract

Combine all and mix well.  Pour into greased muffin pans.  Bake at 350 degrees for 25 minutes.

I made these today and they were so yummy!  Even my kids ate them with a bit of honey drizzled on them.  The great thing about these muffins is you can customize them as you like.  If you don't like raisins, try 1/2 cup walnuts with 1/2 cup dried blueberries.  If you want to add a bit more fiber, use 1 cup whole wheat flour and 1 cup all purpose flour. 

So there you go, another great recipe with quinoa!  

Have a Healthy Week!!!!!!!!

Melanie Rubery MS RD

For information on our Sensibalance Wellness Program, CLICK HERE!

Turkey and Quinoa Meatloaf

Tonight I made a turkey meatloaf with quinoa.  The quinoa was used as a replacement for the standard breadcrumbs you see in most meatloaf recipes.  It was a very easy recipe to prepare and quite delicious! Even my kids enjoyed it.  Check it out below:

1/4 cup quinoa cooked to directions

1 small onion, chopped

1 Tbsp minced garlic

1 20 oz package of extra lean ground turkey

1 Tbsp tomato paste

2 Tbsp Worcestershire sauce (low sodium)

1 egg

1 1/2 tsp salt

1 tsp black pepper

2 Tbsp brown sugar

2 tsp Worcestershire sauce (low sodium)

1 tsp water

Preheat oven to 350 degrees.  Mix quinoa up until pepper.  Shape into a loaf pan.  Combine brown sugar, Worcestershire, and water.  Spread on top meatloaf.  Bake for 50 minutes.  

Enjoy with a nice salad or steamed veggies for a complete meal!

If you are following the Sensibalance Wellness Program, 3 ounces=3 Protein Food Bars

For more information on our programs, CLICK HERE!

Stay tuned for more healthy quinoa recipes this week!

Melanie Rubery MS RD

(e)healthylifeandnutrition@gmail.com

Basic Quinoa 

Last night I cooked quinoa to test it in many ways.  It's very easy to prepare and takes only about 12 minutes.  Combine 1 cup of quinoa to 2 cups boiling water.  Cover and set stove on low and cook for about 10 minutes.  Quinoa has a nutty taste with a slight bitterness.  Therefore, I sliced about a cup of cherry tomatoes and toss to add sweetness.  From here, I whisked together a simple dressing of about 1 Tbsp of extra virgin olive oil and 2 Tbsp lemon juice.  Add to the quinoa and toss.  For dinner, I kept it basic and added steamed veggies with grilled chicken tenderloins.  If you like, you can add the chicken to the top of the quinoa and drizzle with balsamic vinegar if you want an extra kick in flavor.  Very easy to prepare and delicious.

Today for lunch I decided to use the remaining quinoa from last night.  Since quinoa is a complete protein, there is no need to always pair it with a meat.  I added chopped avocado, black beans, and toasted walnuts-Delish!!!!

So there you go!  A very basic recipe you can customize and keep things healthy.  Many people say they don't have time to cook.  Therefore, I suggest doubling the above recipe and prepare on Sunday.  It makes enough to last many meals.

Let me know how your journey with quinoa goes!  I would love to hear about your recipes.  Stay tuned for more recipe this week-

Yours In Health,

Melanie Rubery MS RD

205-492-0404

For more information on our Sensibalance Wellness Community, CLICK HERE