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TIPS FROM HEATHER D

Nutrition Tip

As summer is quickly coming to an end, it is time to refocus balance of a healthy lifestyle. Whether you are returning from a long vacation or just anticipating the chaos of the upcoming school year here are a few tips that may help you feel more balanced with your nutrition.
• Try to use Sundays as preparation days. Make a weekly schedule on Sunday for Monday-Friday dinners if possible. This will help eliminate stopping for fast food or reaching for whatever is in your fridge for the week.

• Take extra time one day a week to cut up fresh fruits and vegetables. Divide the fresh produce you cut up into Ziploc bags or Tupperware containers so you can just reach for the items to eat as a healthy snack when you’re pressed for time.

• These may seem like simple tips, but taking one hour on Sunday or any day that works for your schedule can help eliminate many poor food choices made throughout your busy week.

Low-fat Meatloaf Recipe

1 1/2 lbs. ground turkey (or ground chicken)
1 egg (or egg substitute)
1 c. fresh bread crumbs or 3 slices whole wheat bread (Gluten free or Spelt bread is also an option)
1 tbsp. Light Parmesan cheese
1 tbsp. fresh chopped parsley
3 tbsp. chili sauce
1/2 pkg. chopped spinach (thawed and well drained) or fresh spinach
Fresh ground pepper (to taste)
1/8 tsp. Mrs. Dash (herbs and spices)
2 cloves garlic, finely minced or use garlic powder – approx. 1/2 tsp.

Preheat oven 350 degrees. Bake for 35-40 minutes.
Mix (well) above ingredients and 2 T chili sauce. Shape into a loaf. Spread top of loaf with the remaining 1 tablespoon chili sauce. Place on bottom rack of oven. Serves Approximately 8-10.

** For a complete meal idea do 1 slice of meatloaf, ½ c Brown Rice, 1.5 c steamed vegetables, and 1.5 c fresh fruit.