Tag: calories

Feel the burn

Feel the burn

Research shows for every three pounds of muscle gained through weight training you raise your resting metabolic rate but to 40 calories a day.  www.dolenutrition.com                                                                               May not be much but if you change your body composition to more muscle it can really add up.…



No, not your hair but your foods!  Eat more energy-dense foods such as fruits, vegetables and whole grains versus low nutrient foods such as chips, soda, candy, white starches, etc.   In a recent study published in the June issue of the Journal of Food…

Turkey Spinach Loaf Cups

Turkey Spinach Loaf Cups

1 pound 99% lean ground turkey

1 package frozen chopped spinach, thawed and drained

                 (put spinach in a dish towel and drain out all of the water)

1 can (15.5-oz) diced tomatoes, Italian seasoned (do not drain)

1 egg

1/2 cup seasoned bread crumbs

1/4 cup chia seeds

1/4 cup parmesan cheese, grated

1/4 teaspoon pepper

1/4 cup shredded Colby-Jack cheese


1. Preheat oven to 375 degrees.

2. Grease two cupcake tins.

3. Combine turkey, spinach, tomatoes, egg, bread crumbs, chia seeds and parmesan cheese.

4.  Divide ground turkey mixture into cupcake tins.  Top with Colby-Jack cheese.

5.  Bake for 20 to 25 minutes.


I bought 99% lean ground turkey on sale this week and thought this would be a perfect recipe for super-lean turkey  – and it was!   Instead of buying bread crumbs, I always keep a container in my cupboard with left-over crackers, chips, pretzels etc.  You know the bottom-of-the-bag crumbs  – I use them in a variety of recipes and throw them in my food processor plus it saves some money!


If you don’t have chia seeds or don’t know what they are no problem.  Chia seeds are one of the highest plant sources of heart-healthy omega-3’s plus a great source of fiber!  The nutritional profile is similar to flaxseed – so you could also use ground flaxseeds in this recipe too.  But if you don’t have either that is just fine too.

Here is what chia seeds look like – trust me – you don’t even see them in the meatloaf cups!! My husband didn’t know – or he would have said something!!!!!!


This is a yummy recipe that also freezes well for leftovers too!  Enjoy!

How Many Calories Do I Need?                                              Calculation vs Metabolic Screening

How Many Calories Do I Need? Calculation vs Metabolic Screening

If you hitting a plateau or wanting to achieve your weight-loss goal and wanting to know how many calories should I be eating – here is a great website.  http://nutrition.about.com/od/changeyourdiet/a/calguide.htm It will as you a series of questions. Question 1: How much do you weigh?…

Calories In vs. Calories Out

Calories In vs. Calories Out

The equation sounds simple but we all know that it is NOT!  There is a special formula for each of us to get those magic numbers on the scale to drop down.   You can write down everything you eat and tediously keep track but how…

Favorite Friday Product!

Favorite Friday Product!

Today’s favorite product of the week is Bolthouse  Farms® creamy yogurt and olive oil vinaigrettes!  They are low in calories and have wonderful flavor!  Plus they are one of the lowest dressings (I have seen) in sodium content.

My favorites are Caesar and Honey Mustard!  They are also great in your favorite wrap – chicken Caesar, honey mustard ham, Rueben with thousand island, spicy buffalo chicken with blue cheese and more – get creative!

The vinaigrettes are made with olive oil – a great source of monounsaturated fats – helpful in increasing your HDL (healthy) cholesterol.