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

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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