Vegetable Quesadillas With Fresh Salsa

Vegetable Quesadillas With Fresh SalsaINGREDIENTS

  • 4 medium plum tomatoes, diced
  • 1/4 cup chopped red onion
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon fresh lime juice
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 can (15 oz) low-sodium red kidney beans, rinsed and drained
  • 1 tablespoon chopped chipotle chiles in adobo
  • 4 fat-free 8-inch flour (or whole-wheat) tortillas
  • 1 avocado, thinly sliced
  • 4 cups baby spinach
  • 1 cup reduced-fat shredded cheddar

PREPARATION

  1. In a bowl, combine tomatoes, onion, cilantro, juice, cumin and salt. In a second bowl, mash beans; stir in chipotle. Working one at a time, top half of each tortilla with 1/4 avocado slices, 1/4 bean mixture, 1 cup spinach and 4 tbsp cheese; fold in half. Heat a large nonstick skillet over medium-high heat; add 1 quesadilla and cook, flipping once, until both sides are brown and crispy, 1 to 2 minutes per side. Repeat with remaining quesadillas. Let cool slightly; cut each quesadilla into 3 wedges; serve with tomato salsa.

Nutrition Facts

277 calories per 2 wedges, 8 g fat (3 g saturated), 35 g carbs, 7 g fiber, 13 g protein

Found Recipe at SELF

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3 moves to a Tighter Butt

restless legsRest-Less Legs

Stand with feet hip-width apart, hands on hips. Lunge forward with left leg. Staying low in lunge, quickly step left foot 2 inches to right (as shown), then 2 inches to left, for 1 rep. Continue quickly for 20 reps. Switch sides; repeat. Target: butt, thighs

Highs and Lowshigh and lows

Stand with feet wider than hip-width apart, toes out, arms at sides. Squat as low as you can, reaching fingertips toward floor (as shown). Jump, coming onto balls of feet, for 1 rep. Do 20 reps. Target: butt, thighs, calves

Get your kicksGet your Kicks

Stand with feet hip-width apart, hands on hips. Squat, then stand on right leg and kick left leg out to side at hip level, toes forward, reaching left hand toward left toes (as shown), for 1 rep. Do 20 reps. Switch sides; repeat. Target: butt, thighs

Reference: SELF Magazine

Breast Cancer Awareness

Stage I

 Is Either a tumor mass 2 centimeters or smaller within the breast; a tumor 2 cm or less along with small clusters of cancer cells in the lymph nodes; or cancer cells (no tumor) found in the lymph nodes. Treatment may involve mastectomy or lumpectomy and radiation; sometimes chemo or hormone therapy. The five-year survival rate is high—88 percent.

Stage II

Stage IIA can include any tumor that’s 2 to 5 cm but hasn’t spread to the lymph nodes, or is smaller than 2 cm and has spread to up to three nodes under the arm or near the breastbone. A stage IIB tumor is either 2 to 5 cm with cancer also in lymph nodes, or is larger than 5 cm with no lymph nodes involved. Surgery, chemo and/or hormone therapy may be needed.

Stage III

There are several different scenarios. For instance, it may be a tumor of any size that has also invaded the chest wall or skin; the cancer may also have reached lymph nodes in the collarbone area or have affected 10 or more lymph nodes under the arm. Treatment may involve chemo, surgery (possibly mastectomy), often radiation and appropriate drugs.

Stage IV

 Is a small percentage of cancers are diagnosed at this stage, in which cells have spread from the bloodstream, tissue or lymph system (typically to bones, lungs, liver or brain). Treatments such as drugs for hormone-sensitive cancers, chemo and targeted therapies have progressed—docs can now keep some stage IV cancers at bay for up to 20 years.

Reference: SELF Magazine

Imagine

Morning Inspiration…Imagine that your soul mate walked into your life only to come and get you because God sent him to you. What would you do how will you react. Well, I saw this post on Facebook and decided to share with all of you because it got me to thinking if a man just looked up for a minute to notice me because GOD whispered in his ear…this is the one she shall become your wife and then gave him the steps to make your lives a fairytale it should be. Imagine That!!!

Imagine