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

My Week With Quinoa!

I'm sure many of you have heard of this grain, but you may not know why it is so awesome!!!!  This week I am going to search, make, and give you my honest opinion on 5 recipes.  

So let's get started with the basics!  What is quinoa? A grain known as the "gold of the Incas" can be substituted with rice or dressed up as a side dish. With it's nutty flavor and unique texture, it's a nice change! You can purchase quinoa at your local health food store and even some common grocery stores.  If it's not available, you can ask the manager to order it for you.

Nutrition Benefits

• Essential amino acids thus making it a complete protein
• 6 grams of protein/serving (per 1/4 cup dry)
• Good source of fiber (3 grams/serving)
• It's gluten free for those with celiac or wheat sensitivities

I will post my first recipe tomorrow!

Have A Healthy Week,
Melanie Rubery MS RD LD

For more information on the Sensibalance Wellness program, CLICK HERE!

My search for a healthy granola..................

I don't know about you, but I love granola.  The problem is that most granola is heavy on the fat and sugar.  I located this in the grocery store isle and thought I would give it a try.  Wow!  This granola is so yummy.  I am typically in carpool, so I portion it out correctly in my saved to-go oatmeal container (check my previous post on the new Quaker Real Medley oatmeal) with milk and a spoon and go.

Let me count the ways to why this is so good for you:

• 35 grams of whole grain/serving (48 grams is recommended daily)
• Excellent source of fiber at a whopping 5 grams/serving
• Good source of protein with 5 grams per serving
• Only 9 grams of sugar per serving
• 0, yes 0 cholesterol
• Only 90 mg sodium per serving

Another wonderful fact is the serving size is 1 cup, not a measly 2/3 cup as other granolas.  If you haven't tried this, I would highly recommend it.  Add it to low-fat greek yogurt or make your own trail mix by adding raisins and walnuts.

For those following the Sensibalance Food BAR Program, 1 serving=3 carb, 1 protein, and 1 fat food bar.

For more information on our Sensibalance Wellness Program, CLICK HERE.  Free 30-day trial-No Obligation, No Recurring Fees!

Yours In Health!

Melanie Rubery MS RD LD CLT

Good Choice or Bad Choice?

As a busy mom of 3, eating well is very important.  However, I struggle to find quick and healthy ideas.  If you are like me, breakfast will be in the car while driving to morning carpool. I just don't have time to sit down and eat.

I was really excited when I noticed these oatmeal to-go boxes last week.  All you need to do is add a bit of hot water, close the cap for 3 minutes, and eat away.  A quick and easy way to get a dose of oatmeal.    Now, what do I think about the nutrition.  Hmmmm..........  If I were going to grade this, I would give it a yellow mark (meaning okay).  I tasted all 3 varieties over the week.  They taste excellent with my favorite being the Cherry Pistachio!  At 290 calories it's low in calories with a whopping 5 grams of fiber.  I wish it had a bit less fat and grams of sugar.  In looking at the ingredients, I noticed they used dried sweetened cherries and brown sugar to add to the sugar content. Maybe in the future they can make a no sugar added variety and use dried cherries with a tad less brown sugar. Just a thought:)

Overall, I would recommend this product!  Eating this is much better than skipping breakfast or eating donuts.  The great thing is the fiber, fat, and protein help to cancel out the additional amount of sugar added.

Nutrition Facts:
Total Fat:8g
Sat Fat:1g
Trans Fat:0g
Cholesterol:0g
Sodium:130mg
Total Carbohydrates:49g
Fiber:5g
Sugars:19g
Protein:9g

For those following the Sensibalance Wellness Program
3 Carbohydrate Food Bars
1 Protein Food Bar
1 Fat Food Bar

If you would like to try the Sensibalance Lite Program Free for 30 days today with no commitment, CLICK HERE! 

Maple-Nut Apple Treat

Apples are such a wonderful fruit!  Full of antioxidants and fiber.  Research has linked apple consumption to the reduced risk of some cancers, cardiovascular disease, and diabetes.  This recipe gives a little spin on the popular apple pie.  It is low in fat, calories, and a good source of fiber.  Enjoy this yummy dessert!

Serves:  12
Serving Size:  1/2 cup

Ingredients:
6 tart apple, cut into slices
1 Tbsp lemon juice
1 tsp vanilla extract
1/3 cup rolled oats
1/3 cup whole-wheat flour
2 Tbsp chopped walnuts
2 tsp cinnamon
1/2 tsp baking powder
1/2 tsp ginger
1/4 tsp baking soda
1/4 tsp allspice
1/4 tsp cloves
1/4 tsp salt
1/8 tsp nutmeg
1/3 cup low-fat buttermilk
1/3 cup maple syrup
1/4 cup canola oil

Directions:

Preheat oven to 375 degrees.  Coat 9X9 pan with PAM.  Combine apples with lemon juice and vanilla then set aside.  Combine the ingredients from the oats to the nutmeg in a bowl.  Mix well. In another bowl mix buttermilk with the maple syrup and oil.  Add with the dry ingredient and mix until combined.  Pour apples into pan and spoon batter on top of the apples.  Bake for 30 minutes.

Nutritional Information Per Serving:

Calories:  150

Total Fat:  6g

Sat Fat:  0.5g

Trans Fat:  0g

Cholesterol:  0mg

Sodium:  105mg

Carbohydrates:  24g

Fiber:  3g

Protein: 1g

Food BAR Nutritional Information Per Serving:

2 Carbohydrate and 1 Fat Food BAR

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

FREE for 30 days, no obligation, credit card, or recurring fees!

Oat'Nana Pucks

These tasty cookies are free from eggs, sugar, and butter, which make them a dessert you can feel really good about eating!

Ingredients:

3 ripe bananas
2 tablespoons vanilla extract
1/4 cup coconut oil
2 cups rolled oats
1/3 cup wheat bran
2/3 cup almonds, finely chopped
1/2 cup unsweetened, shredded coconut
1 tablespoon cinnamon
1 teaspoon salt
1 teaspoon baking powder
3/4 cup semisweet chocolate chips

Directions:

Preheat the oven to 350º. Mash the ripe bananas with a fork. Mix the wet ingredients together: bananas, vanilla, and oil. In another bowl, mix the remaining dry ingredients. Add the dry ingredients to the wet ingredients and gently mix. Fold in the chocolate chips. On a baking sheet with parchment paper or a nonstick baking mat, make mini balls, then give them a gentle smash to flatten them. Bake for 14 minutes or until the cookies are firm.

Serves: 18

Food BAR Nutritional Information- 1 cookie
2 Carbohydrate Food BARS
1 Fat Food BAR
0 Protein Food BARS

Orange Strawberry Smoothie
I located this recipe and thought it was a great alternative to those who are vegetarian.  It's easy and super nutritious!

8 frozen strawberries
1/4 lb plain silken tofu
1/2 cup orange juice (Trop 50)
2 Tbsp honey
1/2 tsp pure vanilla extract

Mix in a blender and enjoy!

For those following the Food BAR Program, the recipe is 2 Carb Bars and 1 Protein Food Bar.

For more information on our Sensibalance Wellness Program, go to Healthy Life and Nutrition

Melanie Rubery MS RD LD
205-492-0404

Avocado Corn Salsa
This is very easy to make and a great way to get some monounsaturated fats.  If you like, you can add black beans for added fiber and protein!

1/2 avocado, diced
1/2 cup corn
1 plum tomato, chopped
2 tsp fresh cilantro
1/2 cup black beans (optional)
lime juice squeezed to your taste

Combine all and enjoy with whole grain tortilla chips!

Serves:  2
1 Carbohydrate and 1 Fat Food Bar/Serving.  If you add the black beans, add 1 Protein Food Bar/Serving

For more information on our Wellness Program, Sensibalance
CLICK HERE

Kristina's Cheese Pizza

This is a recipe from one of our subscribers!  Looks yummy and is made with whole-wheat flour-a tried and true favorite!

Ingredients 2 pkg plus 2 Tbsp powdered yeast 2/3 cup plus 2 Tbsp warm water 1 1/2 cups all purpose flour 1 1/2 cups whole wheat flour 1/2 cup olive oil 1 tsp salt 1 cup pizza sauce 3 cups low-fat Sargento shredded cheese

Directions: Dissolve yeast in warn water.  Using a mixer with dough hook, mix yeast with olive oil.  In another bowl, mix flours with salt.  Add the flour to the oil/yeast water mixture 1/2 cup at a time till well mixed.  Continue to mix with dough hook 5 minutes or knead 5 minutes.  Cover with damp cloth and let rise 1 hr.  Roll pizza dough out and top with toppings.  bake at 425 for 20 minutes Food BAR Nutritional Information- 1 slice 2 Carbohydrate Food BARS 2 Protein Food BARS 2 Fat Food BARS

The Olympic 1-Week Workout Challenge

Day 1:

Warm up: Perform five minutes of a low to moderate traditional warm-up such as walking, jogging or biking. Complete 10 to 12 repetitions of the following exercises two times through. 

• Cat camels
• Supine pelvic tilts
• Bridges
• Side plank with straight leg
• Single-leg stand

Workout: Perform eight to 12 repetitions of the following exercises; rest for 60 to 90 seconds, and then repeat for a total of two to three sets.

• Dumbbell front squats
• Side lunges
• Glute activation lunges
• Single-leg push-off
• Cycled split squat jump

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Downward-facing dog
• Cobra
• Leg crossover stretch
• Standing triangle straddle bends

Day 2:

Warm up: Repeat day 1.

Workout: Perform eight to 12 repetitions of the following exercises; rest for 60 to 90 seconds, and then repeat for a total of two to three sets.

• Barbell bench press
• Lying dumbbell pullovers
• Standing incline cable flyes
• Half-kneeling lift hay bailer
• Half-kneeling wood chop

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Shoulder stability-mobility series
• Lat stretch

Day 3:

Warm up: Repeat day 1.

Workout:

• Run/walk for 10 minutes.

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Shoulder stability-mobility series
• Lat stretch

Day 4:

Warm up: Repeat day 1.

Workout: 

• Push-up with single-leg raise
• Overhead medicine ball slams
• Reverse medicine ball throw
• Chin-ups
• Seated medicine ball trunk rotations

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Upward-facing dog
• Shoulder stability-mobility series
• Lat stretch