Posts Tagged ‘ healthy habits ’

The Perfect Time for a Resolution, by Christie Piontkowski, Senior Trainer CPT

December 21, 2011
By Ashley

As 2011 comes to an end, let’s take a moment to reflect.  Was 2011 the year you reached all of your health and fitness goals?  Did you set realistic New Years’ resolutions and stick to them throughout the entire year?  Was this the year where you increased your quality of life by making your health a priority, each and every day?

Is a good quality of health really something to put off until the first of the year, only to be let down because you have set unrealistic goals that are probably based on the previous years failures?  This way of thinking will not allow progression in a healthy manner, and will frustrate even the most willing of New Years’ resolution participants.

Instead, start today on setting goals that will be reachable.  Include some form of exercise in your daily routine.  When you make the choice to move, moving becomes easier.  Your body will respond to the movement, which in turn will give you more energy.  When you have more energy you will feel more productive and more willing to continue your exercise routine.

So, forget about New Years’ resolutions and start moving today!!

In Health and Happiness,
Christie

Cultivating healthy habits for healthy futures! by Stephanie Teaford, Community Liaison, STRIDE Cal Poly State University

October 21, 2011
By Ashley

Hello from the left coast!

I am so glad that Dr. Fusco invited me to share some thoughts for the LifeShape Wellness Newsletter.  I live in San Luis Obispo, which you may have heard of as the happiest place in America, and have been receiving and reading the newsletter not only because I work in promoting healthy weight but also because I am interested in my brother’s work!  I am Dr Fusco’s youngest sister and I am the Community Liaison for STRIDE, Science through Translational Research in Diet and Exercise, a research center in diet and exercise at Cal Poly State University.

At STRIDE, we work collaboratively within our university and with community agencies to promote healthy weight across the lifespan.  We recognize the complexity of the obesity epidemic and seek solutions in creative areas.

Growing up in New Jersey, I had heard California referred to as “the land of fruits and nuts”.  This is literally true.  Here in San Luis Obispo, affectionately known as SLO, we have a 360-day per year growing season and, like Florida, are able to grow plenty of food to feed our communities.  Much of our land is devoted to agriculture both large scale and small. Variety abounds from A-Z (apples to zucchini). Farmer’s Markets are in every community and there are many resources for home gardeners as well as school and community gardens.

Despite all this access to fresh food, many of our residents’ eating habits are reflective of people’s habits across our country.  It is the default choice to eat meals outside the house or to rely on processed prepared foods.  For many, it is way easier to head out to eat or to microwave a prepared meal than it is to utilize fresh, local food. But with this ease often comes excess calories.  To turn the obesity trends around, the easy choice, the default choice needs to be the healthy choice and this may start with our children.

Our experience tell us that when people, especially children, grow their own food, it is more likely they will eat it!  We need to get to know where food comes from!

Some great tips and places to check out in your local community to get started eating right are listed below:

 1. Plant a home garden! If space is an issue, container gardening in easy and fun.  Using an old wheel barrow is great and allows you to have a moveable garden.

 2. Explore nearby community gardens. The City of Palm Bay became the first municipality in Brevard County to establish a community gardening program in March 2010. Check out the Nemo Garden – http://www.facebook.com/NemoGarden?sk=info

 3. Support organizations that foster garden education and encourage local food systems. A great option is Edible Orlando, which is a community-based, local-foods publication. From their website: “Edible Orlando connects consumers with family farmers, growers, chefs, and food artisans of all kinds. We believe that every person has the right to affordable, fresh, healthful food on a daily basis and that knowing where our food comes from is a powerful thing.” http://www.edibleorlando.com/

 In our community, STRIDE has created an after-school cooking program for middle schoolers, called Pink and Dude Chefs, which teaches basic cooking skills and the importance of healthy eating. We collaborate with our local food bank to use foods these families will receive at food distributions. Our food bank has made a goal of ensuring that 50% of the food that is distributed is fresh fruits and vegetables but unless families know what this produce is or how to cook it, the food can’t be of benefit. Kids learn about these foods and follow healthy recipes – recipes that are kid tested and approved!

The Pink and Dude Chef Program empowers these 12-14 year olds and they in turn are having a positive impact on their families. By taking on the cooking role from parents that are often working long hours and by serving as role models to younger siblings in the home, Pink and Dude Chefs can begin to turn the tide on obesity.  STRIDE is developing this program as an online training series so that other communities can run programs of their own.

While Dr Fusco and the LifeShape team are helping individuals achieve a healthy weight, STRIDE is here in SLO conducting research and designing programs at a community level.  In “the land of fruits and nuts”, we are cultivating healthy habits for healthy futures!

About STRIDE:
Cal Poly’s STRIDE center was launched in 2007. Since its creation, STRIDE professors, staff and student interns have developed research studies and programs to improve the health status and knowledge of the greater community.

STRIDE brings together professors and students from departments across the university to conduct research and outreach programs that promote healthy weight. Most of the center’s work is supported by state and federal grants and private donations. For more details about STRIDE and its research projects and community health programs, go to http://stride.calpoly.edu.

My Story, by LifeShape Patient Inspiration Rochelle L.

September 14, 2011
By Ashley

We all may have heard the following sayings: “There are starving children in China”, “Finish your plate before you can… go play, talk on the telephone, or ‘whatever’”, “If you don’t eat all your food, there will be no dessert”, “I slaved over a hot stove all afternoon making this great dinner for y’all, so I expect you all to eat everything on your plate”. Do you find yourself believing these remarks that may have been ingrained into your way of thinking as a child? Well, I sure did. When my children didn’t eat everything on their plates, I didn’t make them sit at the table until they did, I just finished it for them, because G-d forbid it should go to waste in the trash can.

And so my story started; and so we all had some form of “eating” disorder. Mine: “just eat everything!” My sisters not only got the good “skinny” genes, but moreover they were “smart” enough to purge or to just starve themselves. So, I just ended up, well “UP”. Being from a Jewish ethnic group, food is the ultimate family foundation, friend, and fiend. Some religions even prescribe what foods you have to have for what occasion. When someone is born you bring food and eat a meal for the family, some sweets for the siblings. When someone dies you bring food and eat. For those of the Jewish faith, we must have eggs. For my husband’s Greek family, you must have fish. For a Bar/Bat Mitzvah, there must be mounds of tuna, gallons of cream cheese covered by a metric ton of lox (smoked salmon), and more gluten than should be consumed in a month, from which you must not only sample one of each, but you are obligated to sneak a cookie or two out the door in a napkin! And so it goes…. Or so it went. For 55 years.

When I went to live with my Dad and Stepmom at age 8, the first thing she did was put me on a diet, even though I was only a little chunky. My stepbrother used to tease me that my arm was as big around as his leg, but to me, he had pretty skinny legs! I had to drink “Metrical” for dinner every night for about 3 months or so. Of course, I snuck things here and there, because you know you can’t keep even a young foodie down. As I grew older, I would “chunk-up”, then grow a little and “slim down”, then “chunk-up”.

For the first 2 years I was going out with my future husband in college, I’d gain about 20 lbs and then when we’d break up, I’d lose them. At the time of our August 26, 1979 wedding, I was fairly stable at a size 12 Wedding Dress, and was so happy that my “Going Away” outfit, was still a size 10!

Fast forward 32 wonderful years of marriage, 3 wonderful children, a successful career, and a life that moved daily through sitting in a chair for 10 to 12 hours, night meetings every night, and eating dinner most nights well after 8 pm or even at 10 pm. While running after 3 children was some exercise, I was never an exercise buff. Friends rode bikes, went to the gym, played tennis, and while for a brief 3 month period (maybe) I worked with a dear friend who was a personal trainer, my life style and love of food kept a strong hold.

My stepmother always said: “the Gift of Ge-a-gi-ya, to see ourselves as others see ya”. I truly lived in Egypt on “De-NILE”, because despite my love of dancing, I just didn’t see myself as the “fat ballerina”, or in this case “Fat” Ballroom dancer. I believed I was heavy and overweight maybe, but not rotund or obese. But, I happened upon a friend who had always been much heavier than I and she looked “MAAAAVELOUS!” I mean “A-MAAAZING!” Lapband and Dr. Fusco she said. We had lunch and she told me about it, but my personal mirror and schedule hindered me from going to any of the sessions for much. Besides, I wasn’t that heavy remember!

July 4, 2010, I was at the river with friends and was suddenly struck by the image in the picture—OMG, that cannot be me, but OMG it is. I finally had the gift of G-d to see myself, and OMG, I just didn’t like it. I might have mentioned having tried all the things along the way, like Atkins, Weight Watchers, Grapefruit, Soup, Liquids, Slim Fast, Lean Cuisine, Diet Pills, more Diet Pills, so when I finally saw myself as others must be seeing me, I made the decision right then and there—I had only one choice to save my life and be around for my husband, my kids, my grandkids, my dancing, and my life. I knew this was my last resort and last chance. If I couldn’t succeed with this, I was doomed to die young, riddled with heart disease, diabetes, and whatever else came along with obesity. Yes, I could finally admit—my name is Rochelle, I’m a food-aholic, and I am (was) Obese.

Things happened fast thanks to a supportive husband, terrific Dr. and his staff, and my will, which while I’ve always been stubborn or “head-strong” as my grandparents liked to say, was never used for controlling my food addiction. But, now, I was determined. Within 3 weeks, I had seen everyone I needed to see: my primary, a therapist, the nutritionist, the fitness instructor, the doctor, the insurance was there, all systems “GO!”. We went to our 3rd year of Ballroom Vermont, a dance camp for adults where you’re dancing for 10 hours a day and having a wonderful time with newly made friends. I lost 10 pounds at dance camp, which started me getting ready for the procedure, which was scheduled within days of our return.

August 8, 2011 is my new birthday! The surgery was a breeze and my new journey had started. By October/November, people started saying “umm, are you losing weight?” By December, it was getting more noticeable, as our friends who came for New Years were so complimentary and in disbelief. When we went on vacation in April with two couples from Ballroom Vermont, my husband teased “let me introduce you to my new wife”, and their mouths dropped to the ground. It just keeps getting better and as I come upon my one year anniversary, I’m down almost 70 pounds from my worst, and more than 50 pounds from my surgery!!!

I must say that at first, I did not tell people about my surgery and Lapband, because I had failed so many times that I couldn’t bear the thought of having gotten this “tool” and not succeed. Here’s what has been so miraculous for me: I NOW HAVE A FULL BUTTON. I never had a full button—you know the one that says, “whoa Nelly, you’ve had enough, no more, nothing else will fit!!!”! Now, only so much will fit and I can feel it. It feels great. I also am committed obsessively to exercise—no more excuses of no time, a meeting, have work to do, don’t feel like it. Now, if I don’t do Zumba, dance, Yoga, Body Sculpt, and whatever else 5-6 days a week, I’m miserable and feel fat. Yes, how the dicken’s can I feel fat now, with my ‘little’ love handles on the size 10 or 12 body that I have now, and didn’t feel fat on the size 20 body that I had a year ago.

We tried to teach our children that life is all about choices. That’s the whole thing behind the Lapband system. See you can choose to have 4 ounces of fudge or 4 ounces of good nutrition. Am I perfect with this—absolutely not! Most days, I’m really good, but Sunday is my eat whatever I want day. If I want a piece of French baguette with butter and need a gluten fix, I do it. If I make cookies for my grandkids when they all come over for Sunday dinner, I have 1 or 2, or even sometimes 3 or 4. But come Monday, I’m back at dance, zumba, yoga or whatever is on the schedule, and 4 oz’s of protein!

So, how does this relate to you? I don’t know, but hopefully you’ve found something in my story that touches you, reflects your history or circumstance, or perhaps “resembles” your own story. I can only tell you that I see the world differently now, and I’m never, ever going back. This has been a lifesaving tool for me, and I’m so grateful for Dr. Fusco and the gifts he has, the staff he’s put together, my family and friends who have been supportive and are helping me along the way. It really is all about choices and seeing ourselves in a new light. My choice will hopefully be to always stay in light.

RochelleLawandalesPHOTOS

Wellness, Weightloss and Dental Health, By, Dr. Mark A. Fusco

July 14, 2011
By Ashley

To do list a longer and healthier life.

     Maintain a healthy weight

     Be active

     Make healthy food choices

     Avoid excessive alcohol intake

     Avoid all tobacco products

     Take better care of your teeth

What? Teeth? What do they have to do with anything? Well it turns out that good oral care has many wellness benefits providing evidence that people who take good care of their teeth live longer healthier lives.

The association of a healthy smile and increased longevity is supported in multiple studies. Thomas Perls, director of the New England Centenarian Study, found that a majority of the centenarians (people who live to be 100) he interviewed regularly flossed their teeth. Other studies have shown a link between the bacteria found in between patient’s teeth with the gum disease gingivitis linked to the development of heart disease and stroke.

Teeth are an important component of appearance and self-image. It is said that our nations first famous denture wearer was George Washington. Washington endured the painful dentures of his day, it is said, because he realized that the lack of teeth lead to a weakening of the jaw line, and having a weak jaw would adversely affect his perception as a strong leader. This was not such a vain thought; maintaining a healthy self image leads to overall wellness in mind and body.

As a weight loss surgeon mindful eating is always an emphasis. The ability to properly chew food without pain and to taste food is important for proper mindful eating. Proper mindful eating can assist with portion control, thus help a person maintain a healthy weight. Dental pain can lead to headaches and, as with any chronic pain syndrome, can affect your mood and outlook (which may contribute to stress eating).

A fun tip… A long time ago I saw an interviewer ask Diana Ross how she stayed so thin. She told the interviewer that she always brushed her teeth immediately after eating so that she wouldn’t want to eat again and ruin the nice fresh “just brushed” feeling. Taking this concept one step further, for people who find themselves snacking after dinner, something they can try is to use dental whitening strips or whitening trays. This makes it awkward to snack and will decrease your tendency to mindless eating while improving your smile. And remember to floss and visit one of the many fine dental professionals in our area. The benefits of a healthy smile are many and will lead you to a longer and healthier life!!

My LifeShape Story: The Always Active Person, by Lori R.

March 16, 2011
By Ashley

Hi, My name is Lori.

I have always been active despite my weight or size. I went  scuba diving, white water rafting, 4 wheeling.

However one time scuba diving, my husband was asked if I would be ok diving. I was horrified as I didn’t realize how big I was, since I stayed away from scales.

 I was diagnosed with high cholesterol and put on medication. I tried just about every diet there is and didn’t have much success in the keeping the weight off very long.

I was in a great habit of going to the gym faithfully; but my eating habits were horrible, I ate potato chips, candy bars, cakes, late at night and ate super fast. I felt like I would never get full. I would waiver between 210 and 240 pounds in the last 10 years.

I hated shopping for clothes or having my picture taken cause then reality would hit on how big I was getting.

In November 2009 I realized I had to do something about my weight. So I went to a LifeShape seminar with a few of my friends from work, I knew immediately this was what I needed to help control my hunger.  On January 25, 2010 I had my surgery. Best decision I have ever made in my life. My band helped me lose 80 pounds in the first year.

I don’t let food control my life anymore. I don’t crave the sweets/chips like I used to. I now get full on a little amount of food and always eat slow.  I still regularly work out at the gym and can now workout longer without becoming winded. I have never liked running, but now I average 15-20 miles a weekly.

I  completed  2 half marathons  and a 3 mile obstacle course within the last 3 months.  My goal is to compete in my first triathlon this year and possibly complete a full marathon.

I have met some great fellow band patients in the process.  I feel like I am in the best shape I have ever been, at least since high school. I love shopping for clothes since I can wear junior clothes and have more of a selection.  My energy level has gone up, my cholesterol has gone down. My health is so much better now. And I feel like I am young again.

Lifeshape has changed my life for the better and I am so thankful for Dr. Fusco and his great staff along with the great instructors at LifeShape fitness.

2010 was a great year for me due to my new lifestyle! I can’t wait to see how much I will be able to accomplish in 2011.

Guess, you should see my before to really get an idea of my change!

Planning is the Key Step in Reaching Your Goal, By Christie Piontkowski, Senior Trainer

March 16, 2011
By Ashley

I have no energy!  I have no time!  How can I work out, when I can’t afford it?  It won’t do me any good anyway, the weight always comes back!

Have you ever said any or all of these statements before?   You’re not alone.  Most of us at some point or another have struggled with our weight, or at least felt that we could “do better” to some extent.  Take it easy on yourself, and set up a plan.  Without a plan we have no direction to where we are going.  And, if we don’t know which direction we are going, how will we know if we have made it to the finish line?

Let’s put it like this… It’s time to take your family on a nice vacation.  Would you wake the spouse and kids up one morning and say “hey, let’s go on vacation today”, and then get in the car and drive?  Think of the terrible scenarios this would create by not planning.  If you don’t schedule time off with your job…you might not have a job to come home to.  If you haven’t set up a savings plan to pay for your vacation, you may not get out of the driveway to enjoy it.  If you don’t know where you are going… the spouse and kids might start fighting because they want to go to different locations.  More than likely, your vacation will be a total failure.  There will be disappointment and you will never want to go on vacation again.

Now, if you set up a plan ahead and take time off from work, set up a savings account, pick a destination, book hotel reservations, shop for appropriate clothing, and gas the car up and get to bed early the night before…your vacation will go as planned.  The entire family can take part in choices and will look forward to the end result, which is a vacation of a lifetime where everyone will enjoy themselves.

Planning, for a vacation or weight loss means that you have set up the steps necessary to reach your goals, one step at a time.  Enjoy not only the destination, but the journey you take to get there.  There may be road blocks, but if you have planned extra time for them they will not ruin your travels.  

So, when it comes to exercise, you must start with a plan.  Don’t allow yourself to make excuses to not move.  When you make exercise a priority and fully understand that it is for a better quality of life you will be able to gain momentum to keep moving.  After all, you are worth it!!

Celebrate National Nutrition Month! By: Kristine Van Workum, Registered Dietitian

March 16, 2011
By Ashley

As I’ve discussed in previous blogs, when you add more color to your plate, you increase the variety of vitamins, minerals, and antioxidants in your meal. In March 2011, the American Dietetic Association encourages this technique through their National Nutrition Month theme: “Eat Right with Color.” Here are some of the health benefits associated with different colored produce:

  • Green fruits & veggies provide antioxidants and lutein and may help promote healthy vision and reduce cancer risks. Tip: add spinach leaves to your sandwich, or add avocado as a condiment in place of butter or mayo.
  • Orange and deep yellow fruits & veggies contain beta carotene which may help promote healthy vision and immunity, and reduce the risk of some cancers. Tip: snack on melon such as cantaloupe or add slices of starfruit to a salad; try a medley of orange and yellow carrots in a stir-fry or as a side dish to a meal.
  • Purple and blue produce contain flavonoids which are powerful phytochemicals which may provide anti-aging benefits as well as help with memory, urinary tract health and reduced cancer risks. Tip: garnish meals or salads with shredded purple cabbage or add blackberries/blueberries to your morning cereal or yogurt.
  • Red produce contains lycopene and antioxidants that may help maintain a healthy heart, vision, immunity and may reduce cancer risks. Tip: add salsa or sun-dried tomatoes to fish, or make a sauce from roasted red peppers (see recipe below).
  • White, tan and brown fruits & veggies contain nutrients & flavonoids that may promote heart health and reduce cancer risks. Tip: sprinkle dates into oatmeal for a natural sweetness, or serve roasted cauliflower or sautéed mushrooms to any meal.
  • For examples of fruits & veggies grouped by color, as well as nutrition information and tips for selection and storage of produce, visit www.fruitsandveggiesmorematters.org

 Happy National Nutrition Month and Happy Eating!
Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition
(www.brevardnutrition.com)

Enjoy this delicious recipe!
Fettuccine with Creamy Red Pepper-Feta Sauce

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 to 3 garlic cloves, peeled and chopped
  • 1 (16-ounce) jar roasted red peppers, drained and chopped
  • 1/2 cup low-sodium chicken stock or vegetable stock
  • 1 cup crumbled feta cheese or a 6-ounce block
  • 1 pound whole-wheat fettuccine
  • Salt
  • Freshly ground black pepper
  • 2 tablespoons chopped fresh parsley leaves

Directions:

  1. Heat the oil in a heavy skillet over medium-high heat.
  2. Sauté onion and garlic until soft, about 10 minutes. Add roasted peppers and sauté until heated through.
  3. Remove from heat and let cool slightly.

Source: www.foodnetwork.com, Ellie Krieger, 2006 All rights reserved

Italian Eating Patterns, By: Dr. Mark A. Fusco

March 16, 2011
By Ashley

Recently I had the opportunity to spend some time in Italy with one of the world’s most prominent weight loss surgeons. This surgeon practices in Rome, but has travelled and worked extensively in the United States. At one point during my visit, I observed that the number of obese people you encountered in Italy was less than what is typical in the U.S. Upon revealing my observation, the surgeon stated that Italy did, in fact, have an obesity rate about half of the U.S. It was also noted that obesity was more clustered in Italy among certain groups. Although completely unscientific, the view of this experienced bariatric surgeon, along with his knowledge of both the Italian and American eating patterns, I became extremely interested. I asked the surgeon to describe how the eating pattern of his family and his circle of friends differed from that of U.S. families. Observe as follows:

  • Three meals per day, very light breakfast, large midday meal, small evening meal.
  • Desert is usually fresh fruit in season.
  • No food intake outside of mealtime (except for one after school snack consisting of a fruit or vegetable for the children).
  • Fruit juice counted as a snack, not a drink.
  • They only drank water, coffee, and one glass of wine per day max (usually 2-3 times per week).
  • They only ate French Fries when they were on vacation (French fries, patadini friti, are all the rage in Italy right now. The typical portion when ordered in a restaurant is a huge dinner plate that is usually eaten with ketchup and mayonnaise.)
  • Cake, Ice Cream (Gelato), and Soda is only consumed at parties, special occasions, or on vacation and is never kept in the house.

Although the surgeon did not mention this, I have also observed that Italians walk more, and watch less television.

Something to think about, or better yet, just another reason to go to Italy and experience for yourself!

Eating Well in the New Year, By Kristine Van Workum, Registered Dietitian

January 21, 2011
By Ashley

As most Americans begin the New Year, we often think of dieting, New Year’s resolutions and things we feel we should give up. We often try to change too many variables or set unrealistic rules which we are unable to follow long-term. I just read a statistic reporting only 71% of people who set New Year’s resolutions maintain them past the first 2 weeks, only 61% maintain them past the first month, and the numbers continue to decrease each month as we move throughout the year. Instead of jumping on the fad diet bandwagon, try to set small goals each week to improve your eating habits gradually.

Here are a few ideas of things to ADD to your eating regimen (focus on these instead of things to take away):
• Veggies. Plan at least 1 vegetable serving at dinner each day to help boost your fiber, vitamin and mineral intake. Already doing this? Try to plan 1 serving at lunch AND at dinner.
• Herbs & Spices. These help to season your food and enhance flavor while providing health benefits and antioxidants. Try a sprinkle of cinnamon in your coffee or tea for a new taste.
• Variety. Trying 1 new food or recipe each week is a great way to keep your taste buds satisfied while providing different levels of macro and micronutrients. Remember to check the LifeShape Facebook page for a new recipe idea every Monday (or see the recipe below).
• Water. Drinking water and staying hydrated (especially as the weather warms up here in Florida) is essential for maintaining your energy levels and keeping your body performing its best. Try adding a small slice of lemon, orange, melon, cucumber or mint to add a hint of flavor.
• Omega-3′s. These healthy fats are essential for good nutrition and heart health – try to eat fish 2-3 times per week to gain the benefits. If you don’t like fish, other sources of omega-3′s are walnuts, canola oil and flaxseeds. As a side note, and speaking of heart health, don’t forget to wear red on
February 4th for National Wear Red Day! (Event sponsored by the American Heart Association to help bring awareness to women on the risks of heart disease).

Happy New Year and happy eating!
Kristine Van Workum, Registered Dietitian of LifeShape & owner of Brevard Nutrition

Bean and Vegetable Enchilada Casserole
Source: American Institute for Cancer Research (www.aicr.org)

1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 Tbsp. canola oil
1 can (14 oz.) black beans, drained and rinsed
1 can (14 oz.) pinto beans, drained and rinsed
1 package (16 oz.) frozen corn, thawed
1 can (28 oz.) pureed or crushed tomatoes
1 Tbsp. chili powder
1/2 tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese

• Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
• Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer sixtortillas on top of beans. Repeat once more, ending with bean mixture on top.
• Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.
Makes 8 servings. Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein,

11 g dietary fiber, 677 mg sodium.