Nutrition Seminar Take-aways

Nutrition Seminar Take-aways

So one of the "extras" that I get with signing up with my local Run/Walk group is the chance to attend free seminars. Last Friday (Jan 7, 11), I went to part one-of-two of a nutrition and weight loss clinic. It was VERY informative for a couple of reasons: 1) I found out I am actually well-informed about nutrition in general, and 2) I still learned a LOT!  I'm looking forward to part two this Friday.

I'd like to share what I learned. I am sure this information is widely available, it's just the first time I heard it. There is an actual calculation for figuring out the calories you need daily just to stay alive: the Basal Metabolic Rate (BMR)! Surprise! One must know their own personal number to find success with calorie-deficit dieting.

Recipe: Broccoli Slaw

I made up my own version of this recipe after having a similar dish from the deli at the grocery store.

BROCCOLI SLAW
(measurements are approx / to taste)

Mix
1 packet cole slaw seasoning with
1 6-to-8 oz tub of plain low-or-nonfat greek yogurt

Toss with
12 oz bag of broccoli shreds
nut & berry trail mix (I used mix w/ sunflower seeds, cashews, almonds, cranberries, & apple)

Optional add-ins
1/4 diced red onion (to taste)
crumbled bacon (to taste)

Chill and serve.
That's it!  :)

ENCHILADA CASSEROLE

INGREDIENTS:

• 1 lb ground beef
• 1/4 cup or 1 packet taco seasoning (Lowry/McCormick/etc)
• 1 can tomatoes w/ chiles
• 8-oz sour cream
• 8 medium flour tortillas
• 3 cup Cheese
• Olives to taste
• 3-quart casserole dish

In a large skillet, cook the ground beef, crumbled and drained. Add the taco seasoning. Add the tomatoes+chiles and 1.5 to 2 cans of water. Simmer for 10-15 min. Turn off the heat and stir in the sour cream. In a 3-quart casserole, layer tortillas, seasoned beef, and cheese. Pour remaining "sauce" over all and top with more cheese. Bake (350* for 20 minutes) until heated through and the cheese crusts. Remove from oven and garnish with olives. Serve over a bed of shredded cabbage.


VARIATIONS:

• Try with steak, pork, chicken, turkey, bacon & eggs, or beans for the meat(protein)
• Use chile verde instead of red tomatoes/taco seasoning (best with pork/chicken)
• Try other add-ins, like corn, spinach, potatoes, or carrots!
• Try corn tortillas
• Once I was out of sour cream so I used ranch dressing instead!
• The combos are endless! Use your imagination.

ENJOY!