Football Friendly Layered Bean Dip

SOUTHWEST LAYERED BEAN DIP

Sometimes there's nothing better than lounging around on a Sunday watching your favorite football team win, or your least favorite team lose! Games usually call for some good company along with some tasty snacks and beverages, however this isn't so fun if you are trying to watch your waistline. No need to panic! There are ways you can offer healthy recipes without anyone even noticing, which will not only meet their taste buds but also your personal nutritional needs.

INGREDIENTS

12 servings, about 1/2 cup each

Active Time: 20 minutes

Total Time: 20 minutes

• 1 16-ounce can nonfat refried beans, preferably “spicy”
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

• PREPARATION

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

  TIPS & NOTES

  • Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

  NUTRITION

  Per serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein;5 g fiber; 288 mg sodium; 164 mg potassium.
  Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).
  Carbohydrate Servings: 1/2
  Exchanges: 1 starch, 1 very lean meat, 1 fat
  Source: www.eatingwell.com

TV Diet Ads-Motivating or Frustrating?

Article by Shelby McDaniel, CFNS, Owner TNT Nutrition

Happy New Year! I think it's a great time of year as the energy in the air is high for those looking to lose weight. It's also very frustrating for someone like myself who realisitically knows what it takes to lose weight safely and properly. Seeing all the diet commercials makes me want to yell "Don't do it people! They are just selling you!" Diet = temporary, and if it sounds too good to be true, well, probably is. No matter what, it always comes back to commitment to your cardio, weight training, and nutrition in a systematic fashion that is not too aggressive. And yes, you need ALL Three!! I work with hundreds of individuals and always this time of year I get asked by my current clients "Why aren't I losing 30bls in 6 weeks?" Well, it just doesn't happen as you see it on TV. Let me put in my two cents and words of advice:

You simply don't know the whole story behind these individuals. For example- you don't know if they were eating 6 Big Macs daily before they decided to implement the latest and greatest diet plan/supplement being advertised. Did they lose the weight because they had the proper caloric intake, overly restrictive intake, or because they simply cut out the crap? You and I don't know-all they want you to see is the connection between the product and success story, but they leave out the middle part!

The Facts: Healthy and safe weight loss involves 1-2 pounds per week. The less you have to lose, the longer it may take to get it off and the harder it may be to get off. So if you only have 10lbs you want to lose, more than likely it will be slow and steady vs a drastic loss as you see on TV. And if you have less to lose you may not see it on the scale necessarily but with a mix of inches and weight loss which signifies muscle growth and fat loss. Though this is the best scenario you want to be in-it's never talked about on TV as it's always about the "weight" vs "body fat". Then there are many folks that have more than 50lbs to lose and try to diet and don't lose a pound. If they have more to lose shouldn't it be easier for them to lose with a caloric reduction of some kind? Not always-again, something TV doesn't tell you! It's a science AND everyone's needs are different! It's not so simple as calories in calories out. When you have more to lose, you need more calories for your body's needs, so if you cut too much, your body slams on the breaks in their weight loss. I see it all the time. I have a 245lb male that is eating 1200 calories a day-and he wonders why he is not progressing.

The Biggest Loser show is great for motivating people, but it's a reality show that really isn't reality! They are literally taken out of the real world, live in a gym, work non-stop with trainers, chefs, psychologists, etc to create an exciting and dramatic weekly weight loss appearance. They focus on "weight" once again vs "body fat" which is really more important than the number on the scale. Yes, you can cheer for them and honor their hard work, but know that that just isn't reality!! No matter what-these people still have to go home eventually, incorporate their work, family, stress, and every day realities that all of us face every single day. And you see them struggle....the same reason why many people want the easy diets today! Commitment to cardio, weight training, and nutrition-that's tough. But in the end, it will always be the solution, no matter how many diets you want to go on, this is what will keep you successful for life!

Bottom Line: When you do it the right way vs a more drastic approach, the weight will come off slow and steady, and slow and steady wins the race my friends when it comes to LONG-TERM success! Usually the quicker you lose, the quicker it can return due to the approach used to achieve this success is many times unsustainable. So don't be fooled by the taglines to sell you on T.V. If it sounds too good to be true, it is!