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October Fitness Tips

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011.  Michelle was hired to work at the base gym to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. 
(SCANG photo by TSgt Caycee Cook)

Michelle Walker, the Recreational Specialist at McEntire Joint National Guard Base, S.C., poses for her photo in the base gym on November 2, 2011. Michelle was hired to work at the base gym to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. (SCANG photo by TSgt Caycee Cook)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

Football snacks that are super easy and fun to make 

 

Southwestern Layered Bean Dip

Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it. This is also good on just a small bed of greens as part of your salad. 

Ingredients

1 16-ounce can nonfat refried beans, preferably “spicy”

1 15-ounce can black beans, rinsed

4 scallions, sliced

½ cup prepared salsa

½ teaspoon ground cumin

½ teaspoon chili powder

¼ cup pickled jalapeño slices, chopped

1 cup shredded Monterey Jack, or Cheddar cheese

½ cup reduced-fat sour cream

1½ cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup canned sliced black olives, (optional)

Directions

1 Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos 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).

 

Also check out this link for other super easy and healthy recipes to make for football or upcoming holiday season.

 

How to Figure Your Caloric Intake

There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance. Weight loss occurs when energy intake is lower than estimated energy output, and weight gain occurs when energy intake is greater than estimated energy output. Many different factors effect someone's energy output, such as age, sex, height, weight and energy level. You can use this calorie calculator to determine your optimum caloric intake to achieve the right energy input balance to suit your lifestyle.