Turkey Meat Loaf

Turkey Meat Loaf

Ingredients:

• 1 1/2 lb. lean ground turkey
• 1/2 c. chopped onion
• 2 tbs. minced garlic
• 1/2 c. chopped green pepper
• 1/4 tsp. black pepper
• 2 egg whites (slightly beaten)
• 2 tsp. Worcestershire sauce
• 1/4 c. chicken or vegetable broth (low-sodium)
• 1/2 c. quick cooking oats

Topping---1/3 c. low carb ketchup, 1 tbs. mustard, 2 tbs. splenda brown sugar

 
Pre-heat oven to 350 degrees.

Saute onions, peppers till brown and add garlic.  Continue to saute for 5 minutes.  Let cool.  Mix all ingredients including saute mixture.  

Shape to a loaf and place on a non-stick backing dish.

Spread topping on loaf.

Bake at 350 for 45-50 minutes.  Cool for 20 minutes.

Makes 4-6 servings.

Nutritional Info. (approx):
230 calories
85 g. total fat
100.6 mg potassium
7.3 g. total carbs
1.1 g. fiber
1.1 g. sugar
25 g. protein

How much SHOULD you weigh?

Women now a days are rarely happy with what they see in the mirror.  This is in large part due to what they think is expected of the appearance of their bodies because of what is seen in magazines and on television, even from our childhood friend Barbie who we all at one time aspired to look like.  Unfortunately these images are false advertisement.  What is seen today as "beautiful" is not necessarily healthy, women today need to know what their bodies should look like to be HEALTHY.  Healthy is not Barbie.

• Start by knowing your BMI.  

BMI is Body Mass Index and is a ratio between weight and height.  It is a standard tool to approximately measure your body fat. 

There are many websites that can help you calculate your BMI just by entering your information. But just in case here are the steps to calculate it by hand:

1.Weigh yourself.
2. Measure your height.
3. Do the math.

             BMI=             weight in pounds                x 703
                       (height in inches)x(height in inches)

• Now you have to decide whether or not your BMI is in a healthy range.

-A BMI of less than 18 is considered underweight.
-A BMI of less than 18.5 is considered thin for your height.
-A BMI between 18.6-24.9 is considered to be a healthy weight.
-A BMI between 25-29.9 is considered to be overweight for your height.
-A BMI 30 or over is considered to be obese.

Another great way to look at your health is to know the appropriate weight for your height.

Use tools such as these to find your healthy weight and focus on getting HEALTHY.  Starting with a healthy body will help you on your FITNESS journey as well.  And remember Shakeology is the Healthiest Meal of the Day and will help you hit that healthy, fit weight in a HEALTHY way!

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