Black Bean & Sweet Potato Quesadilla {It's What's for Dinner}

Tonight I made some yummy sweet potato black bean quesadilla served with homemade salsa. Now while I am an RD, and while our family typically eats healthy we aren't quiet at the 100% real food, paleo diet level yet. However, I do like to make as much of our food as possible because honestly it is cheaper and better for you.

So with out further ado the recipe:

Black Bean & Sweet Potato Quesadilla

1 c black beans
1/2 a sweet potatoes diced, microwaved until soft 

{cooked mine in a crock pot in foil 2-3 hours, just to do several to use in other recipes}
1/3 c green pepper, diced
1/4 c onion, diced
cayenne pepper, to taste 

{didn't have so didn't use}
2% shredded Mexican cheese
2- 8 in whole wheat tortillas

Saute onion and green pepper until crisp tender.
Add black beans and sweet potato and heat through.
Spoon mixture onto tortilla, top with cheese.
Cook in a pan, oven or panini press.

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This made 3 quesadillas.
I cooked them on a hot skillet.

Serve with homemade salsa.
Another easy peasy recipe. I don't even buy store bought salsa anymore, unless I need to cook with it, just b/c it is thicker than the homemade.

PS the black beans I use are also homemade. I try to stay away from canned items as much as I can. It is again easy peasy to make your own and store them in your freezer! Cheaper and healthier. Recipe is from my friend Kelley!

Salsa
1-{14.5z} Can Whole Tomatoes (drained!)
1-{14.5z} can of rotel (do NOT drain)
4tsp of jalapeno (canned, diced--not pickled)
1/4 onion
1/2 tsp of cummin
1/2 tsp garlic pwd
cilantro
juice from 1/2 a lime

Toss in blender/food processor--process and viloa! Yummy homemade salsa.
Now I am a "Rachel Ray" type cook and these are the measurements from the actual recipe. I on the other hand just dump and pour. It always turns out good. Salsa is like chili you can't go wrong and you will get the hang of what to add more of and less of for your taste buds.

Sweet potatoes are a fantastic fat fighting food, packed full of nutrients! The carotenoids they have help stabalize blood sugar levels and lower insulin resistance, which makes cells more responsive to insulin--a huge help in your weight-loss efforts!
The beta-carotene that is packed in there also helps fight chronic illnesses, and those related to inflammation.

Sweet potatoes are definitely a super food!

Let me know if you try it and how you liked it! Definitely a family favorite...well at least me and the hubs favorite. :)

Gender Bender

I just think this is so funny.

Source: youtube.com via Michele on Pinterest

But the point is that as women we are capable of working out just as hard as men.
Don't be afraid of lifting heavy weights. You won't turn into Arnold Schwarzenegger. {hope I spelled that right?!?} Men have lots more testosterone than we do, some of them do extra things to build that type of muscle. Even women who want that fitness buff {read:masculine} body work very very very hard for that and also do things to get those results; however, just the average woman will not achieve those results.
So get out there and lift!--Not that I have anything to boast about, but I am trying!

For the Love of Water

I know this may sound crazy especially coming from a RD, but I "no likey" my water. {That's how my son says it and it's cute when he does it. ;) }

Anyway, I am challenging myself to drink MORE water and maybe slightly less coffee. {deep breathes, you can do this}

Do you know how much water you need a day? At least HALF your body weight is a good start. So because I like easy math...if you weigh 100# then you need 50oz of H20 a day; a little over 6-8z glasses--roughly. However, that is a good jumping off point, but depending on exercise level, diuretics (ie coffee or meds), you may need more.

I struggle with water not because I don't like it--I just don't like peeing all the time! But it is a necessary evil.

Dehydration can lead to headaches, joint aches, fatigue (hello this is SO me!), and low energy and strength at the gym.

Water make our skin prettier, aides in digestions, makes our tummy feel fuller {read: EAT LESS!}, and keeps our kidneys healthy and flushing toxins out of our bodies.

To get me drinking more water I flavor it with lemons, or frozen strawberries; which is my current fav.

STRAWBERRY INFUSED H20
Get a pitcher and fill the bottom with several 5-7 frozen whole strawberries.
Smash the strawberries just ever so slightly--just want to release a hint of flavor.
Fill with ice and then with water.
Refrigerate and drink through out the day.
After 2-3 days toss and make again.
I refill the pitcher over the first 2 days. Waste not want not.

CUCUMBER LEMON MINT INFUSED H20
Another option that I hear is delish--but yet to try is Cucumber lemon mint water.
Same process just cut up fresh cucumbers, lemon slices and add fresh mint (or leave out if you don't have on hand.)
Yum!

The goal here is to just drink water. I saw this on a blog and pinned it, I am doing this to my water bottle to remind me that time's up--DRINK-DRINK-DRINK!!!

Source: undressedskeleton.tumblr.com via Michele on Pinterest

And So it Begins.

Once upon a time I wanted to start a health and wellness blog, but I got scared and nervous. It's easy to blog about my regular life; but blogging actual advice or tips for people, well that seemed above my "pay grade." :) However, my kids are getting slightly older, much to my dismay and I need/want to re-enter the working world doing something I love and enjoy--nutrition, fitness and overall health. 

You see I am a RD, registered dietitian. You don't get those letters easily, school is involved, internship/supervised hours are involved and a mega exam is involved. Now while I admit I have been out of the game for awhile, my passion for health and well-being is not. I love to help people who want to be healthy, get healthy and stay healthy do just that. My goal for my future is to be an independent nutrition consultant and personal trainer. Perhaps this little blog can push me in the right direction and keep me focused on my goals as I help other reach theirs.

So stay tuned as I post about anything and everything involving food, nutrition, health and fitness. These are my thoughts on living a healthy life and I would love to discuss them with you and keep one another accountable.