MELTDOWN (December Learning Module)

December 16, 2015

This month’s learning module offers a scientific explanation to ways you can melt fat, increase mass, or maintain your current weight through the foods you consume. This module also includes a sneak peek into the upcoming 2016 Meltdown challenge, along with a delicious recipe to help you understand how to incorporate the Meltdown process into your daily life.


Give yourself about 5-10 minutes to complete this learning module, and make sure to listen through until the end, as the instructions on how to earn 50 points are discussed at the end of this online presentation. Please post your submission to the module prompt in the comment section below.

CLICK HERE for the Blackened Chicken with Avocado & Cream Sauce printable recipe and enjoy the video below demonstrating how to prepare this Meltdown Dish.



Yours in health,

The Salus Team

12 responses to “MELTDOWN (December Learning Module)”

  1. carley Sherry says:

    Turkey Souffle

    2 cups turkey breast meat cubed
    9 medium eggs, whites/yolks separated
    9 tbsp. white flour
    9 tbs margarine
    1 tsp pepper
    1 tsp salt

    Melt margarine in a 2 qt. saucepan and slowly add flour, stirring until mixture is creamy.
    Turn off stove
    slowly add egg yolks and whites. Continue stirring as mixture cools slightly.
    stir in turkey met until mixed. Pour into greased 4-6 qt. baking dish
    bake uncovered at 350 for 45 minutes or until top is slightly bnrow3ned and knife comes out clean from center of soufflé.
    makes 12 servings. Can divide re4cipe into thirds for smaller serving needs.

    • Carleen Walker says:

      Navy Bean and Vegetable Soup with Quinoa

      Prep Time 15 Minutes


      4 cups water (approximate)
      1 onion
      3 carrots/diced
      1 cup cauliflower/cut into small pieces
      1-2 cubes vegetable bouillon
      1 tbsp. parsley/diced
      1 cup cooked quinoa
      1 15 oz navy or white beans
      Salt and Pepper to taste

      Put all ingredients, except broccoli, canned beans and quinoa in crockpot on low for about 2 hours.
      Add broccoli, canned beans and cooked quinoa about 10 minutes before serving.
      That will keep the broccoli a bit crispy.

  2. LaRaine Fitch says:

    I sure need alot of help I lost all my motivation to diet. But I will and do take in a majority of good eating choices each day. Before I snack or go off the track. And exercize but not as good as I could. Of course this cold weather and being to tired after shoveling, to do more. I stay very active with neighborhood and church things. But have been very tired with the storm. And concerned for the safety to get to and from work. And Exhausted when I finally get inside. Being older and the holiday season will soon be over and I should get back to the swing of things.

  3. Roy Lindhardt says:

    Pesto Chicken Sandwiches

    4 boneless, skinless chicken breast halves, about 6 oz. each

    Kosher salt and freshly ground pepper

    1 tsp. Italian seasoning

    Olive oil for brushing

    8 slices fontina cheese

    8 slices sourdough bread

    Mayonnaise (optional)

    8 thick tomato slices

    4 Tbs. pesto, homemade or store-bought

    Season the chicken breast halves with salt and pepper and sprinkle evenly with the Italian seasoning. Brush lightly on all sides with the oil.

    Prepare a charcoal or gas grill for direct grilling over high heat. Brush and oil the grill grate.

    Place the chicken on the grill directly over the fire and cook until nicely grill-marked and relatively firm to the touch, 5 to 8 minutes on each side depending on the thickness. You want the chicken to be opaque throughout but still moist and juicy inside. About 2 minutes before the chicken is ready, place 2 slices of the cheese on each breast half, cover the grill and allow the cheese to melt. Put the bread slices along the edge of the grill at the same time, and turn once after 1 minute to toast both sides.

    Transfer the chicken and bread slices to a cutting board. Spread the bread slices with mayonnaise, if desired. Cut each breast half against the grain on the diagonal into 3 to 4 pieces. Arrange one sliced breast half on each of 4 bread slices. Top with 2 tomato slices, and then top the tomatoes with 1 tablespoon of the pesto, spreading it evenly over the tomatoes. Close the sandwiches with the remaining bread slices, and serve. Serves 4.

  4. Jody Wojtasek says:

    Turkey Meatloaf
    1 lbs. Lean Ground Turkey
    1/4 teaspoon sea salt
    1/4 teaspoon ground black pepper
    1/2 cup chopped yellow onion (1 cup if omitting green pepper)
    1/2 cup chopped green pepper (optional)
    1 egg white lightly beaten
    8 oz. can diced tomatoes light salt with juice (I use 1 cup of homemade salsa)
    1 cup Steel cut Oats
    Meat: shape into loaf and place in baking dish

    1/3 cup salt free tomato paste
    2 TLBS. organic brown sugar ( I use date sugar)
    1 TLBS. prepared mustard
    *mix sauce and spread on loaf*
    bake 1 hour 375 degrees

    medium beets topped and peeled quarter or half (depends on size of beets)
    put in foil backing pan drizzle Olive or avocado oil over beets. season with sea salt & ground black pepper (I use my salt & pepper mill)
    bake with meat loaf turn with a spatula half way thru.
    ** some like it with vinegar or orange juice squeezed from 1 large orange** I love them plan

  5. Tim Kryselmire says:

    5 pounds pork butt, cut into 2 inch cubes
    5 tablespoons annato seeds
    2 teaspoons cumin seeds
    1 tablespoon whole black pepper
    1/2 teaspoon whole cloves
    8 whole allspice berries
    2 habanero Peppers, fresh or dried, cleaned and minced (optional)
    1/2 cup orange juice
    1/2 cup white vinegar
    8 garlic cloves
    2 tablespoons salt
    5 lemons
    1 shot of tequila
    banana leaves (optional)
    Preparation Instructions
    Grind the annato seeds, cumin seeds, whole peppercorns, whole cloves, and whole allspice in a mortar and pestle, molcajete y tejolote, spice grinder or coffe grinder.

    Blend the cleaned and chopped habanero peppers with the orange juice, vinegar, garlic and salt.

    Mix the dry spices with the liquid.

    Add the juice of 5 lemons and a nice splash of tequila.

    Place the cubed pork butt in a large zip lock bag and add the marinade. Soak 4-6 hours, in refrigerator, turning several times.

    Line (8×13) baking pan with banana leaves. Pour in pork along with the marinade. Cover with Banana leaves and seal the pan with foil. Bake in a 325 F degree oven for 4 hours.

    Serve with a side of Spanish rice.

  6. Alicia Smith says:

    A vegetarian option that’s one of my faves http://www.bodybuilding.com/fun/docs/2013/stacked-portabellas.pdf

    Stuffed Portabella Mushrooms

    2 large Mushroom Portabella Caps rinsed clean and dried
    1 cup cooked Quinoa
    1/2 cup crumbled Tempeh
    1/2 Onion, diced
    1 cup Spinach
    1 Tomato, sliced
    2 tbsp shredded Almond Cheese or Fat-free Mozzarella
    1 tbsp Olive Oil
    1/2 tbsp each of Paprika, Cumin, Garlic Powder, and Onion Powder
    Sea Salt and Black Pepper, to taste


    Turn on oven to high broil.
    Heat olive oil in a large saute pan over medium heat.
    Add onion and tempeh to pan and saute for 2-3 minutes, or until onion begins to soften.
    Add quinoa, spices, salt and pepper and saute a few more minutes.
    On a baking sheet, place portabello mushrooms brushed lightly with olive oil.
    Stack mushroom caps with spinach, quinoa mixture, sliced tomatoes, and shredded cheese.
    Broil for 5 minutes.

  7. Jeff Chance says:

    I do not know anything about proper eating except that I eat just about any food whenever I want. I love it!! The Thermic Effect of Food (TEF) is very interesting.

    To contribute a recipe my ingredients are grilling steak or chicken breast with spices, asparagus and Ranch Beans. I know this is a lot of protein but it very enjoyable and healthy (I think).

    I look forward to the 2016 Meltdown Challenge. I want to experiment with the 14 Day recipe meal plan and learn how eating the right combination of food can help me stay full of energy and focused while at work and home.

  8. Becky Brown says:

    Skillet Chicken and Rice

    Brown on both sides 4 boneless, skinless chicken breasts, that have
    been dredged in flour, in 1/4 cup olive oil in
    your favorite skillet. Add salt and pepper to taste. Add 1/2 cup white rice or wild rice to the skillet, stirring rice
    into oil and bottom of skillet. Add 1 cup hot chicken stock to the skillet and cover.
    Simmer for 20 min until rice is done, stirring occasionally. If using wild rice you may
    need a little more water and time.
    Remove from heat and leave in skillet while preparing another side/salad. Serve from
    Makes 4 servings.

  9. Cindy Hennefer says:

    Sausage Breakfast Strata

    6 slices of white bread
    1 lb of Italian Sausage
    8 oz fresh mushrooms sliced
    1 dozen eggs
    1 cup cheddar cheese shredded
    1 cup milk
    ½ tsp salt
    ¼ tsp pepper
    1 can of cream of mushroom

    Spray bottom of 13×9 pan and lay bread on bottom
    Brown and drain sausage (add crumbled sausage over bread)
    Add sliced mushrooms on top of sausage
    Beat eggs with salt, pepper, and ½ c milk
    Pour mixture over layers
    Mix cream of mushroom with other ½ c milk and pour on top
    Sprinkle cheese on top, cover and refrigerate over night

    Cook at 325 for 75 minutes – uncover the bake an additional 20 minutes.
    Reheat at 325 for one hour cover with foil

  10. Randy White says:

    Easy Shepherds Pie

    What You Need
    1 lb. ground beef
    2 cups hot mashed potatoes
    4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, cubed
    1 cup KRAFT Shredded Cheddar Cheese, divided
    2 cloves garlic, minced
    4 cups frozen mixed vegetables (peas, carrots, corn and green beans), thawed
    1 cup HEINZ HomeStyle Savory Beef Gravy

    Heat oven to 375ºF.
    Brown meat in large skillet; drain.
    Mix potatoes, cream cheese, 1/2 cup Cheddar and garlic until blended.
    Combine meat, vegetables and gravy; spoon into 9-inch square baking dish.
    Cover with potato mixture and remaining cheddar. Bake 20 min. or until heated through.

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