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
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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

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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!