What are you making for a SuperBowl Snack? Try this Artichoke Dip...

Nice 'n Spicy Artichoke Dip

Serving Size: about 1/3 cup
Calories: 80, Fat: 2g, Carbs: 9g, Fiber: 1.5g, Sugars: 2.5g, Protein: 5g

Ingredients:
One 8-oz. tub fat-free cream cheese
¾ cup plain Greek yogurt
¼ cup lowfat mayonnaise
1/3 cup shredded part-skim mozzarella cheese
2-3 tbsp. reduced-fat Parmesan-style grated topping
1 tsp. chopped garlic
Two 14-oz. cans whole artichoke hearts packed in water, drained and chopped
1 chopped fresh jalapeño, stems & seeds removed if desired

Directions:
Place cream cheese in a large microwave-safe bowl, and stir until smooth. Add yogurt, mayo, mozzarella cheese, Parm-style topping, and chopped garlic. Mix thoroughly.

Stir in chopped artichoke hearts and chopped jalapeño slices. Microwave for 2 minutes.

Stir well. Microwave for another 2 minutes, or until hot. Yum!

*May also bake in oven at 350 for 20 minutes or until warm & bubbly.

MAKES 12 SERVINGS – Serve with fresh veggies & whole grain pita chips.

Today's Tip: Brown Eggs or White?

Are brown eggs are better than white ones?

Brown eggs come with a higher price tag (they can cost up to 20 percent more), and look quite wholesome, but bottom line is, they have the same nutritional breakdown as the white kind. They simply come from a different breed of hen.

If you are in search of the "best egg", put your extra dollars toward omega-3-enriched eggs, which can deliver more than 600 mg of these heart-healthy fats, compared with the 30 mg provided by the regular kind. Or if you cook with olive or grapeseed oil, include flaxseed, walnuts & salmon in your diet, or take an Omega-3 vitamin supplement, you can go with the less expensive, plain old white egg. :)

Today's Tip: grilled chicken sandwich or grilled hamburger?

The age-old question..."isn't beef bad for you?"  So people order a grilled chicken sandwich...with mayo...and melted cheese...thinking they are making the better choice.  The best choice?  Of course I prefer the BURGER, but really, either choice is good IF you order it grilled, with mustard instead of mayo or whatever "special sauce" they offer, ask for a whole wheat bun, and no cheese.  If you must have cheese, ask for it on the side & use 1/2 of the slice. Also, many restaurants use chicken that has been injected with a saltwater solution to keep it moist, which can increase the sodium content up to 1,300 mg...so ask questions! Lastly, a recent study in the American Journal of Clinical Nutrition found that people who ate 5 oz of lean beef daily as part of a healthy diet lowered their cholesterol level by the same amount as those who ate less beef.  At home, use 90-95% lean ground beef for your burgers for a very lean, high protein food.

I have to brag on a couple of my "cleanse dieters" this week...my husband John and his friend Sammy.  They both agreed to follow the "real food cleanse" and have been very faithful to the plan.  Now Sammy isn't the biggest fan of vegetables, and veggies are a big part of the week's menu and yesterday the container that I had sent his carrots, cucumbers & bell peppers did NOT come back empty.  John said "Sammy just can't do raw veggies", so last night I sauteed the portabella mushrooms & bell peppers to go with their lunch today.  When he showed up this evening for their workout he said, "this hunger thing is doing wonders for my appetite toward vegetables.  I was actually looking forward to them today!"  I guess if you are hungry enough anything tastes great! 

Today's Tip...Organic: To Buy or Not to Buy?

Myth or Fact: Organic produce packs more nutrients than the conventional kind.

The real deal: Although buying organic fruits & veggies can help protect the environment, research has shown that they have no nutritional advantage over their conventionally grown counterparts. And while the latter may contain more chemical residue, no studies have proven that the amount of chemicals we ingest causes any harm. Any research that has linked pesticides with disease was done on farmers who had been exposed to huge quantities of chemicals.  Farming practices are regulated & products help farmers produce foods safely & effectively.  Most farmers are amazing environmentalists, taking care of their land so it will continue to yield abundant crops. Still prefer organic? Spend the extra money on produce that has a peel you eat, such as apples and peaches.

Today's Tip: Two Tried & True Recipes

Have some chicken breasts or ground beef & bell peppers on hand but no tortillas for fajitas?  Try one of these recipes for a different - & perhaps healthier - twist on the fajita.  Everyone loves those tortillas, but having this option every so often is a great idea to help keep your calorie count in check.

*Note: if you are on the Core Living 6-Day Cleanse meal plan, both of these recipes may be used - just leave the cheese off of your serving and use plain yogurt instead of sour cream; also use 90-96% lean ground beef in the second recipe.*

Need-A-Fajita Chicken Bowl Ingredients: 4 servings cooked brown rice (prepared without added fat) 3/4 cup regular or salsa verde (green salsa) 1/4 cup chopped fresh cilantro 4 Squirts of lime juice 1 lb. raw boneless skinless lean chicken breast, cut into small strips 1-2 red bell peppers, coarsely chopped 1-2 green bell peppers, coarsely chopped 1/2 cup coarsely chopped onion 2 tsp. dry fajita seasoning mix (or more to taste) 1 can canned black beans, drained and rinsed 1/3 cup shredded fat-free cheddar cheese additional salsa, sour cream (or plain Greek yogurt) Directions: To make the cilantro sauce, combine salsa verde, cilantro, and lime juice in a small bowl. Mix well and set aside. In another bowl, combine chicken, peppers, and onion, and sprinkle evenly with fajita seasoning. Add 3 tbsp. water and mix well. Bring a pan sprayed with nonstick spray to medium-high heat. Add chicken-veggie mixture and cook for about 5 minutes, stirring occasionally, until chicken is cooked through and veggies are tender. Remove from heat, stir in black beans, and set aside. Place rice in a microwave-safe bowl. If needed, nuke until hot. Top with chicken-veggie-bean mixture and cheese. If you like, nuke briefly to melt cheese. Finish it off with salsa and cilantro sauce. Enjoy! MAKES 4 SERVINGS adapted from HungryGirl.com

Serving Size: 1 bowl Calories: 386 Fat: 3g Sodium: 700mg Carbs: 52.5g Fiber: 7.5g Sugars: 6.5g Protein: 35g   Taco Pasta Salad 8 oz. uncooked whole grain rotini pasta 1 lb. lean ground beef ½ cup water 2 Tbl taco seasoning mix 1-2 green bell peppers, diced 1-2 red bell peppers, diced ¼ cup salsa ¼ cup sour cream or plain Greek yogurt ¼ cup reduced-fat grated cheddar or Mexican-style cheese Directions: Prepare pasta according to package directions. While the pasta is cooking, brown ground beef in a medium skillet over medium heat until no longer pink.  Drain the beef and return it to the skillet. Add water, taco seasoning and bell pepper to cooked ground beef; simmer until the sauce thickens, stirring occasionally. Combine salsa and sour cream in a small bowl and serve with cheese on top of beef & pasta mixture. Serves 4. adapted from the cookbook Eating for Life by Bill Phillips This is my kids' favorite meal!!

Today's Tip: Fat-Burning Zone vs. Cardio Zone

The amount of calories you burn is directly related to exercise intensity. It is a fact that the body uses fat as the primary source of fuel during lower intensity exercise (thus the "fat-burning zone"). About 60 percent of the calories burned come from fat. However, for overall fat loss, what matters most is the difference between the number of calories you expend and the number of calories you consume.

Both zones are designed to keep your heart rate within your target range. Your target heart rate ranges from 50-85%  of your maximum heart rate. If you exercise in the fat burning zone, your heart rate stays in the lower end of the range, not exceeding 70%. To exercise in the cardio zone, the intensity of exercise must increase, resulting in an elevated heart rate.

THE FAT BURNING ZONE

Exercises such as walking and cycling with little resistance prompt your heart rate to stay in the fat burning zone. Because the intensity of these types of workouts is low, you must exercise longer to burn the same amount of calories as you would compared to a higher intensity workout. Low intensity workouts are particularly good for those who are deconditioned or significantly overweight & just starting an exercise program. It's important to build an aerobic base before progressing to high intensity training.

THE CARDIO ZONE

When you exercise at intensities greater than 70 percent of your max, your body uses carbohydrates as the primary source of fuel. Though you are not burning fat, you are burning lots of calories. Intervals are an excellent way to ramp up the intensity of your workout - you go hard for one minute at your cardio exercise of choice (jogging, running, elliptical, Plyo exercises), then recover for one minute and repeat. Interval training allows you to improve your fitness level quickly, is effective for burning lots of calories during exercise, and increases your postworkout metabolic rate. The cardio zone, with its higher intensities will help you burn more calories in a shorter duration than exercising in the fat-burning zone. 

PUTTING IT ALL TOGETHER

Regardless of their names, exercising in both zones leads to weight loss. Bottom line, for the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates - simply put, you have to burn more calories than you take in. So focus on a challenging workout, & incorporate both types of exercise into your weekly fitness routine.