LAYERED BEAN DIP

1 16-ounce can nonfat refried beans,

1 15-ounce can black beans

4 scallions (sliced)

1/2 cup salsa (hot or mild depending on what you like!)

1/2 teaspoon chili powder

1/4 cup jalapeno peppers, sliced

1 cup shredded Monterey Jack cheese
1 medium sized tomato (diced)

1 medium avocado (diced)

1/2 cup low fat sour cream

1 1/2 cups chopped lettuce

Combine refried beans, black beans, scallions, salsa, chili powder and jalapeos in a medium bowl. Put this in a large microwave dish. Sprinkle cheese on top.

Microwave on high until the cheese is melted and the beans are hot. Depending on your microwave, this will be about 3-5 minutes. Spread sour cream evenly over the hot bean mixture. Top with lettuce, tomato and avocado. Serve with baked tortilla chips for a fiber-rich and healthy appetizer.

Veggie Tray –

Keep the crowd healthy and happy by preparing a vegetable platter with a low-fat dip. The layered bean dip, baked tortilla chips and vegetable platter all promote healthy eating but they have party appeal!

Written by: Sarah Kelsey at “That’s Fit” – AOL News

What can we learn from ancient civilizations about happiness? Apparently, a lot. Brant Secunda, co-author of the new book “Fit Soul, Fit Body: 9 Keys to Healthier, Happier You,” spent 12 years living among the happiest people on earth — the Huichol people of Mexico. Here, he shares some of the things he learned and seven tips on how you can be happier now.

Q: Nature plays a huge role in the happiness of the Huichols. How is our disassociation with it affecting our health?

A: It’s ultimately making us feel unhappy, depressed and just out of sync with life. What do we do all day in our modern world? We tap into technology (which isn’t necessarily bad) and forget the power of nature that always surrounds us. We spend an unnatural amount of time inside.

Q: Are we doing anything right in terms of making ourselves happier?

A: Our society is becoming more aware of how important it is to have a healthy soul as well as a healthy body, heart and spirit. We’re making a big effort to connect everything and to let go of stress, our busy minds and the things that are holding us back. We’re also working on developing broader communities with social media.

Q: Can you explain a bit about the emerging field of “eco-therapy”?

A: Indigenous cultures have always been “eco-therapists” or “green therapists.” Their approach to life promotes the regenerative power of the environment — it can have instant and profound effects on your mood, transforming negative emotions — such as fear, depression, anger and anxiety — into a peaceful, happy state of mind.

Q: How can people go about boosting their health and happiness?

A: There are several ways. Here are seven.

See the Big Picture. To bring fear or worry into perspective, focus on a positive event in nature that will continue whether you face your fear or not. Recall the colours of the last sunrise you saw or think of the present season and its inevitable progression into the next one. You’ll see that such large events continue — whether you and your fears are there or not.

Embrace the Night. After sunset, find a place in nature where you’re not surrounded by things man-made and the only light is the stars. Get enveloped in the welcome darkness, listen to the sounds of nature and connect to your world.

Get Lit Up. Set your alarm in time to get outside when it’s still dark. As the sun is rising, concentrate on the dawning light. The sun’s rays transform the darkness of night into the brilliance of day. It will brighten your mood.

Get “Soleful” Love. Take a walk outside — someplace where you feel peaceful. Slowly put one foot in front of the other and quiet your internal chatter. With each step, visualize the earth’s love coming into your body through your feet and dissolving any problems you have.

Centre Between Earth and Sky. Sit or lie on the ground outside. Visualize the light of the sun entering the top of your head, filling your heart and body, then going down into the Earth. Feel the Earth beneath you and draw its love into your heart and body then send it up to the sun. Feel your connection to all life.

Invoke the Deer Spirit. The Huichols use the image of the deer to represent innocence, gentleness and clarity. To melt away emotional stress, visualize the image of a deer surrounded by a circle. Ask the deer — out loud or to yourself — to help you find harmony and balance and to help you stand tall like a tree.

Fight Negativity With Fire. Transform negative emotions by focusing on the flame of a candle or fire. Imagine your heart opening like a flower and imagine breathing in the fire’s light. Do this for about five minutes. This technique will give you an immediate release of tension.

This week we interviewed Lebbet Riollano – she is a Professional Make-up & Airbrush Artist as well as a fitness enthusiast who knows how to stay in tip top shape and keep a gorgeous appearance. I asked her lots of questions about skin, hair & make-up and learned so much myself. Take her tips, visit her site, and use them in your daily life to stay fit and blemish-free.

The Basics:

Name: Lebbet Riollano

Occupation:  VP and Co-Founder of Boost Lab, Inc. and Professional Make-up & Airbrush Artist

Website: LebbetRiollano.com

 How long you’ve been interested in beauty/style/etc: My whole life! Professionally, 7 years.

 How long you’ve been interested in fitness: I became serious about my fitness at 17 when I was diagnosed with Hypothyroidism due to a benign tumor in my Thyroid. I trained extremely hard, ate super clean (before it was coined that term) and managed to lose 45lbs in 3 months. I then had the tumor removed and have kept eating clean and maintaining my weight going on 6 years. Fitness and health has been my lifestyle ever since.

How often you work out: I use a 2 day on, 1 day off schedule that I just adapted versus the 5-6 days in a row with 1 day off schedule I used to follow. I find my body responds better and I have more energy with the extra off day, plus it allows me to push even harder with each session.

What is your favorite exercise & why? I love squats! There are so many variations which target so many muscles at once. Great all around toner!

A fun fact about you: I won the 2006 South Florida NPC Teen Figure title

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Topic: Skin

How do I minimize breakouts on my face when I’m sweating during working out? Ideally, you want to remove your makeup prior to working out to prevent the product from being absorbed and clogging up your pores. Thick headbands are a chic way to prevent sweat and hair from going in your face. Make sure to wash your face after the gym as well, and don’t touch your face until you wash your hands!

How do I minimize breakouts elsewhere (chest/back)? Wear workout clothes that wick sweat away and that don’t have abrasive material. Rubbing from movement may cause ingrown hairs and/or may trap sweat in your pores causing icky breakouts.

My skin is always dry- what can I do to replenish it? Use a gentle cleanser that is occlusive. Occlusive products will trap moisture in the skin. Glycerin is an occlusive ingredient that causes water to be attracted to skin and is natural (usually vegetable source). Burt’s Bees’ Soap Bark and Chamomile Deep Cream Cleanser are great for removing make-up and impurities. Plus it has menthol, leaving you with a clean feeling without dryness! Lancome’s Galatee Comfort is my all-time favorite for super dry skin. It’s extremely gentle and can be used with or without water. Your skin feels like a cloud after use!

Is there a face wash, lotion, crème that you suggest to girls who workout 5-6 days per week? For girls with Normal skin types, Alba makes a great line of products. Their Pineapple Enzyme cleanser is light yet extremely effective for very active girls. For day lotions, make sure it has SPF regardless of your skin tone, such as Origin’s Have a Nice Day lotion. For night time, choose a cream that replenishes such as Origin’s A Perfect World which is full of antioxidants including White Tea or Origin’s Make a Difference cream for super dry skin.

What should I do if I have a blemish that isn’t quite ready to be messed with? Is it ok to poke at my face? NO! Touching your face will make it worse, especially poking and prying at it. This adds even more bacteria to the area which could seep in and make it worse. Use a spot treatment serum overnight such as Murad Acne Spot Treatment. 9 times out of 10, it’ll be gone the morning.

Topic: Hair

Are hair-ties a bad thing? I have to pull my hair back while exercising but is there a better option? Am I ruining my hair by pulling it tight? Unfortunately, hair ties do damage hair, especially color treated hair. The tighter you make that pony tail and the more you squeeze it to tighten it, the more chances of breakage or fraying. If you have thick hair, using old-school cloth or silk scrunchies are much less damaging. Sorry ladies, you’ll have to sacrifice a bit of style. Another option is to clip it, however, if you have super thick hair, scrunchies will be your best bet.

How can I go from sweating to shower to work-ready in 30-40 minutes or less?

Dry shampoo is a fit girl’s best friend. Right before a shower, blow dry the roots a little bit then spray dry shampoo (Ojon Rub-Out Dry Shampoo) on them. Rub it in a bit, then hop in the shower. Once you’re out, brush the dry shampoo through and style in a sleek bun or low pony tail. For makeup, multi-purpose products really save on time. Apply a tinted moisturizer with SPF all over face (Tarte Smooth Operator), then apply an all-in-one eyeshadow/cheek and lip color (Stilas One Step Prime Color) to apples of cheeks, eye-lids, and lips to give a pop of color. Top it off with a couple of coats of a mascara and wa-la! What workout?

Is there a certain brand of shampoo/conditioner that is better to maintain minimal split ends and to calm my fitness hair? Go for gentle shampoos and conditioners, especially those who have color treated or coarse hair. Go for shampoos that are sulfate free, which are generally the most gentle. I also recommend using a super deep conditioning treatment once a week (such as Bumble and Bumbles Deeep) and leaving it on for 20 minutes in the shower while you wash up and/or shave.

I swim alot and wanted to know what the best tip dealing with my hair would be? Swim cap? If you plan on frequenting the pool, go for the swim cap. Looking like an old lady will be worth the health of your hair.

Topic: Make-Up

Is it awful to workout with make-up on? Yes and no. If you tend to sweat a lot, then I recommend removing your make-up. If you tend not to sweat much, you may be able to get away with it once in a while, but it’s always best to just workout with a clean face.

I’m going to the gym and I don’t want to apply a huge amount of make-up but I want to still feel good about myself, what could I put on my face to make me still look “presentable” ? A coat of mascara and a dab of concealer under your eyes is the maximum I recommend for those off-days. Otherwise, don’t worry about looking good at the gym. Everyone is there to work out, not look pretty!

I’m doing a fitness shoot and I’m doing minimal lifting and holding exercises- what make-up do you suggest I wear for the day of the shoot? First, you want to make sure your skin is hydrated and primed. Choose a good, thin day moisturizer without SPF. Depending on lighting (sunlight or indoor), choose a medium to full coverage foundation (such as Make Up Forever HD Foundation). Dab concealer 1-2 shades lighter than your skin tone underneath the eyes from the inner corners to nearly three quarters outwards, blending well, such as Laura Mercier Secret Camoflauge which comes with two colors: one coral based to counter blue/purple undertones from bags, and a light flesh tone to highlight. Dust your face with a setting powder (Make Up Forever HD Microfinish). Use an eye shadow primer to enhance the colors and make them last (Urban Decay Primer Potion is amazing). Keep the eye shadow natural looking by using neutral tones such as tans, creams, and light taupe-y browns. A black or dark brown kohl liner along the top lash line will look more natural than a liquid liner yet add some nice definition. Apply a few coats of thickening mascara (Diorshow Iconic or MAC Haute & Naughty) – natural false lashes are optional. Line the lips with a pencil the same color as your lips. Lipstick and gloss should be similar to your natural color, with a hint of pink or peach, along with the blush which should be applied on the apples of the cheek and blended up the length of your cheek bone. You may also lightly apply a bronzer where the sun hits naturally – forehead, bridge of your nose, along with underneath your jaw line, and your décolletage, and shoulders. Gorgeous!

Any other advice you’d like to give:

Great makeup starts with great skincare. Invest time in developing a routine and make it a habit. Even if you begin with just making sure you wash your makeup off every night and applying a moisturizer!

Mixed Berry Parfait

Active Time: 15 minutes

Total Time: 4 hours

Recipe Ingredients

1 box (3 oz) wild strawberry gelatin

1 cup each strawberries, blueberries and raspberries

2 cups prepared vanilla pudding

Recipe Preparation

Planning Tip: Can be made through Step 4 up to 2 days ahead.

1. You’ll need five 10-oz glass or plastic glasses.

2. Prepare gelatin in a 2-cup glass measure as box directs. Refrigerate, occasionally stirring gently (try not to create bubbles), 30 minutes or until consistency of egg whites.

3. Meanwhile, stem and hull 1/2 cup strawberries; cut in small pieces Combine with 1/2 cup each blueberries and raspberries. Divide fruit mixture among glasses.

4. Add gelatin and gently stir with a skewer to incorporate berries so some are suspended in the gelatin (don’t overstir). Refrigerate 3 hours or until set.

5. Spoon pudding on gelatin. Stem, hull and slice remaining strawberries and mix in a bowl with remaining blueberries and raspberries; spoon over pudding

Yield 5 parfaits

Amount Per Serving

Calories 207

Total Fat 3g

Saturated Fat 1g

Cholesterol 0

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Banana Nut Chocolate Chip Bread

This banana quick bread is full of chocolate chips and toasted heart-healthy walnuts so you get a taste of nuts and chocolate in each bite. This version reduces the fat substantially and uses nonfat buttermilk to make the results extremely moist and tender.

Servings: 12 servings

Prep: 25 mins

Total: 1 hr 15 mins

Ingredients

1 1/2 cups  whole-wheat pastry flour, (see Ingredient Note) or whole-wheat flour

1 cup  all-purpose flour

1 1/2 teaspoons  baking powder

1 teaspoon  ground cinnamon

1/2 teaspoon  baking soda

1/4 teaspoon  ground nutmeg

1/4 teaspoon  salt

2   large eggs

1 cup  nonfat buttermilk, (see Tip)

2/3 cup  brown sugar

2 tablespoons  butter, melted

2 tablespoons  canola oil

1 teaspoon  vanilla extract

2 cups  diced bananas

1/2 cup  chopped toasted walnuts, (see Tip), plus more for topping if desired

1/2 cup  mini chocolate chips

Directions

1.     Preheat oven to 400 degrees F for muffins, mini loaves and mini Bundts or 375 degrees F for a large loaf. (See pan options, below.) Coat pan(s) with cooking spray.

2.     Whisk whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda, nutmeg and salt in a large bowl. Whisk eggs, buttermilk, brown sugar, butter, oil and vanilla in another large bowl until well combined.

3.     Make a well in the dry ingredients and stir in the wet ingredients until just combined. Add bananas, walnuts and chocolate chips. Stir just to combine; do not overmix. Transfer the batter to the prepared pan(s). Top with additional walnuts, if desired.

 4.     Bake until golden brown and a skewer inserted in the center comes out clean, 22 to 25 minutes for muffins or mini Bundts, 35 minutes for mini loaves, 1 hour 10 minutes for a large loaf. Let cool in the pan(s) for 10 minutes, then turn out onto a wire rack. Let muffins and mini Bundts cool for 5 minutes more, mini loaves for 30 minutes, large loaves for 40 minutes.

 Pan options: 1 large loaf (9-by-5-inch pan) 3 mini loaves (6-by-3-inch pan, 2-cup capacity) 6 mini Bundt cakes (6-cup mini Bundt pan, scant 1-cup capacity per cake) 12 muffins (standard 12-cup, 2 1/2-inch muffin pan)

Tips:
Ingredient note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tips: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

MAKE AHEAD TIP: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1 month.

Nutrition Facts: Calories 233, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 41 mg, Sodium 184 mg, Carbohydrate 40 g, Fiber 3 g, Protein 7 g, Potassium 178 mg.

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Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed

Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber

Each of us falls victim to a little temptation while dieting — usually in the form of chocolate cake, homemade mac ‘n’ cheese, or some other rich food or drink that you love to indulge in but know you’ll pay for on the scale in the morning. Unfortunately, cravings are almost impossible to ignore. “There’s a survival value to craving,” said Dr. Mehmet Oz, better known as the host of “The Dr. Oz Show.”

As he explains it, we crave food for the same reason we crave sex. “There’s a biologically mandated desire to nourish and procreate that’s hardwired at numerous levels to ensure there’s redundancy in the system, so it can’t fail because those are the two things you need to survive as a species.”

Fair enough. But unless you’re someone who, say, craves asparagus tips and broccoli florets, routinely giving in to that hardwired, biologically mandated desire for fettuccine alfredo or stuffed-crust pizza can wreak havoc with your plans to get back in your skinny jeans. But biology isn’t always destiny. So rather than tough out your cravings through sheer willpower — a losing battle akin to “trying to hold your breath underwater indefinitely,” according to Dr. Oz — you’ve got to be a bit cunning in your approach. Here, Dr. Oz offers five smart ways to get control of your cravings so they don’t end up controlling you.

Know your kryptonite. There are two types of craving foods, said Dr. Oz. Those we can occasionally eat a bit of, feel satisfied and are done. And those that have you licking the crumbs from the bag then tearing apart your kitchen hunting for more. Everyone’s craving foods are different, so figure out what sends you on a food bender, then steer clear. Knowing the foods that you’re powerless around isn’t weak, it’s smart. “Mine is chocolate-covered nuts,” admitted Dr. Oz. “I can go through a gallon of them, and I’ll just be getting started. I know that, so I don’t have them near me if I can avoid it.”

Keep junk food out of the house. You’re less likely to gorge on chips or cookies or candy if they’re not readily available in your pantry or fridge, so you do yourself a huge favor by not even bringing them home from the market. “Out of sight, out of mind is the best way,” said Dr. Oz. “You don’t even think about them.” But on those days when all you can do is think about double chocolate chip cookies, “go to the store and buy a snack-size amount,” said Dr. Oz.

Find a healthier substitute. You may be able to fake out a craving and avoid the extra calories, fat, salt and sugar by eating foods that are close to what you’re jonesing for. Craving sweet? Dates are naturally very sweet, as are grapes, prunes, raisins and dried figs. Need something creamy? Try a low-fat Greek yogurt. It’s lower in sugar than other low-fat yogurts, and you can mix in some blueberries or honey for flavor. When you need a salt fix, reach for a dill pickle. “You get the crunch and the salt without the fat and calories of chips,” said Dr. Oz.

Strike a bargain. Make this deal with yourself: You’ll set a timer for an hour, and when the time’s up, if you still want what you want, you can have a small amount. Then find something else to do for that hour — rearrange your sock drawer, go for a walk, comb through your kids’ closets for clothes and toys to give to charity. Whatever helps you fill the time so you’re not watching the clock. It’s a good deal to make, said Dr. Oz. “Most cravings don’t last more than 20 to 30 minutes, so by the time the hour passes, you may have solved your problem.”

Cleanse your palate. There’s a reason fancy restaurants serve sorbet between courses — it cleans your taste buds so you can enjoy the next dish without being distracted by the flavors from the dish that came before. Use this same tactic to quell a craving. “Brush your teeth, gargle with mouthwash, chew some gum. Nothing tastes good after you have that minty taste in your mouth,” said Dr. Oz. And if you have given in to an indulgence, doing any of these things can “clear your palate so the food taste doesn’t linger in your mouth, making you crave more,” he said.

Call a pal. We often rummage through the kitchen for a quick feel-better fix when we’re stressed or angry or sad or vulnerable because comfort food equals emotional comfort is something we learn as children. “When you’re a child and you’re unhappy, you’re often satiated with something fatty, like mother’s milk or bottled milk,” explained Dr. Oz. “That creates a loop — unhappiness equals fattiness equals happiness — that gets learned and reinforced at a very fundamental level in your brain, even before we can verbalize it.” The trick to not eating when you’re feeling emotional is to find another source of comfort, like a good friend. “Venting to a friend is a much more waist-friendly way of relieving stress,” said Dr. Oz.

Some personal trainers never went through a weight-loss journey of their own but they are still amazing trainers. Some trainers busted their butts to get the weight off and know exactly what it takes to get the weight off and keep it off – making them amazing trainers too! Either way – each and every trainer has a background. I feel that it’s crucial that a client should be introduced to those background stories so that they don’t feel “alone”  in their weight loss journey. From hardships, to setbacks, and beyond — the relationship you have with your trainer should be a completely honest one.

On that note – here’s my before & after to take you a step further into my life and make it known that I do understand what it feels like to want to lose 40-50lbs, what it feels like to have clothes not fit, & what it feels like to hate what you see in the mirror. But just as I had faith in myself to change my lifestyle- I have faith in all of you. 2011- watch out !

  Keep up the hardwork ladies! (& gents)

As always to recieve these recipes along with more fitness tips & beyond – subscribe to our  “Fit Weekly” by emailing FitForFashionStPete@gmail.com with SUBSCRIBE in the Subject line. Make sure to email us using the address that you want to receive the weekly letters in. *

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Beverage: Protein Smoothie

• Ingredients:
•  
• Skim Milk
• Blackberries, blueberries, strawberries
• Sweetener, such as Stevia
• Nut butter
• Protein powder
• Blender
• Straw

#1: Assemble your ingredients. For this high protein smoothie, you’ll need some low glycemic fruit such as strawberries, blueberries or blackberries. These fruits are much lower in sugar than are fruits such as mangos, bananas and pineapple. They are also lower on the glycemic index and will keep your blood sugar levels steady.

You’ll also need skim milk or soy milk. Keep in mind that if you use almond or rice milk, you’ll decrease the amount of protein in the smoothie.

Nut butter is what provides the bulk of the protein. Choose peanut, almond, sunflower…whatever turns your taste buds on!

If you like your smoothies sweet, skip the sugar, honey and agave sweeteners. Use a no-calorie sweetener instead. Stevia is a good one.

#2: Add one cup of milk to the blender. Separate the berries and add them to the milk. Add the nut butter and sweetener and blend at a high speed for two minutes.

#3: Add protein powder if you really want to increase the amount of protein in your smoothie. Keep in mind that protein powder will also increase the number of calories, but we’re going for added protein here – so you’ll be fine!

#4: Pour into a glass, add a straw and enjoy! Garnish with additional fruit or a sprig of mint if desired.

Nutritional Information: Can be found after supplied with the protein powder and fruit selections for this particular smoothie.

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Snack: Oat & Fruit Granola Bar

 Ingredients:

• 2 cups old-fashioned oats
• 1 cup plain toasted oat cereal (such as Cheerios)
• 1 cup whole wheat pastry flour
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 cup dried mixed fruit
• 1/2 cup honey
• 2 egg whites
• 1 medium banana, mashed (about 1/2 cup)
• 1/4 cup canola oil

Preparation:

Preheat oven to 325 degrees.

Line a 9 by 13 inch baking pan with foil, with an inch or so overhanging the ends. Spray with nonstick cooking spray.

Assembling/Baking:

#1: Spread oats on a large microwave-safe plate and microwave for 2 minutes, stirring half way through.

#2: Place oats, oat cereal, flour, salt and cinnamon in a large bowl. Stir in dried fruit.

#3: Add honey, egg whites, mashed banana and oil. Stir well with a wooden spoon until well combined. Empty mixture into lined baking pan, and press down with some waxed paper or with wet hands.

#4: Bake for 25-30 minutes, until edges are golden.

#5: Cool for 10 minutes in pan, then grasp foil ends and lift out of pan. Cut into 18 bars and place on a cooling rack.

Per Bar: Calories 113, Calories from Fat 23, Total Fat 3.8g (sat 0.3g), Cholesterol 0mg, Sodium 90mg, Carbohydrate 28.9g, Fiber 2.4g, Protein 3.4g

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Dinner Entree: Turkey Tacos

Ingredients:

• 2 teaspoons chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon oregano
• 6 ounces extra-lean ground turkey
• 1/2 cup chopped onion
• 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
• 1/4 cup shredded sharp cheddar cheese
• 2 cups shredded lettuce
• 2 medium tomatoes, diced
• 1/2 cup salsa

In a small bowl, stir together the chili powder, cumin and oregano.

In a nonstick frying pan, add the ground turkey and onion. Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.

To serve, place a 1/4 cup of the turkey mixture in each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional Analysis

(per serving)

** Tip: Taco seasoning mixes from the grocery store usually have large amounts of sodium. Here, the taco seasonings — chili powder, cumin and oregano — have all of the taste but none of the sodium.