Recipe: Best Ever 4-Layer Veggie Dip

HUGE hit!  You want to take this to your next party, BBQ or gathering.  Trust me on this one.  Super positive feedback from every one of our friends, except the one who avoids vegetables like the plague (ANDREW!)…..

This is a take-off of the traditional 7-layer dip.  Consider layering it in clear plastic cups for individual servings – it’ll be pretty that way!

Try it today – I think you’ll love it too!

4-Layer Veggie Dip  IMG_5490


  • 2 cans black beans, drained
  • 2 chipotle peppers, canned in adobo sauce (with 1-2 tsp of the sauce, if you like spicy)
  • juice of 3 limes, divided
  • 1 & 1/3 cup chopped cilantro leaves, divided
  • 2 teaspoons ground cumin
  • 4 avocados, pitted and mashed
  • 1/2 cup Greek yogurt
  • 3 Roma tomatoes, seeded and chopped
  • 1 hothouse cucumber, peeled and chopped
  • 1/2 cup chopped red onion
  • 1 green or red bell pepper, chopped
  • 1-3 jalapeno peppers, seeded and chopped (according to taste)
  • tortilla chips

In food processor, combine beans, chipotle peppers, juice from 2 limes, 1/2 cup chopped cilantro leaves and cumin.  Blend until smooth.  Spread into 9×13″ casserole size dish.

Mix avocados, juice of 1 lime, and 1/2 cup chopped cilantro leaves.  Spread on top of beans.  Spread Greek yogurt on top of avocado layer.

Stir together tomatoes, cucumber, onion, bell pepper, jalapeno and cilantro.  Spread on top of yogurt layer.

Serve cold with chips.  May also consider cucumber slices or zucchini slices as “chips” for serving for a low-carb option.


16 Lunches for Kids with Diabetes

It’s back-to-school!  Here in southern Arizona, the kids have been back in school for a couple of weeks.  Back in the east coast, they start after Labor Day in early September.  I suppose throughout the country in between, school begins in the middle of that time span!

Packing lunches can be challenging – you want the kids to eat healthy, but you don’t want everything to come home uneaten with their stomachs growling and their moods grumpy!  When your kiddo has diabetes, even more serious complications can happen if that lunch isn’t eaten.  Carbohydrate content is essential in meal planning for people with diabetes.

Along that note, I recently published an article on The Diabetes Council website that provides 16 new ideas for healthy, carbohydrate controlled lunches.  It’s particularly aimed for the student living with diabetes, but any kid (or adult!) can benefit from these ideas.

I hope you enjoy it!

What is your go-to lunch to pack for your child?

16 Healthy Lunches for Diabetes


Does Timing of Meals Matter with Diabetes?

  • Does it matter if you eat three times each day?

  • Does it make a difference if the meals are all the same size?

  • Should you make sure that you eat at the same time every day?

Here’s a little article I wrote to help clarify why people with diabetes need to pay attention to the timing of their meals…..

The Diabetes Council



Popular Diet Review: Fast Metabolism Plan

This is the second in a series of popular diet analyses.  Disclaimer:  These are MY opinions, which I happen to think are rather good opinions based on my research and clinical backgrounds.  You may disagree with my opinions, and that’s okay, but you’re wrong.  JUST KIDDING!

Fast Metabolism Plan

What Is It?

Wow – this is a really complex program with multiple components.  It is all the brainchild of Haylie Pomroy, who states she is a “registered wellness consultant,” “dietary trainer,” “nourishment expert,” “food coach,” and “clinical nutritionist.”  NONE of these titles are actual, regulated credentials, by the way.

For the purposes of this review, I’ll describe (1) the 3 Phases Plan, (2) 10 day cleanse, (3) 3 Burn Programs.  Haylie also has a book that outlines a 28-day food rotation program.  (which seems incredibly complicated & without merit….) There’s not enough room for everything here….

The Fast Metabolism Plan has 3 phases:

  1. Phase 1 – 7 day intensive program that “Calm Adrenals” and “Unwind Stress with Plenty of Carbs and Fruits”
  2. Phase 2 – 7 day intensive program that “Build Muscle” and “Unlock Fat with Lots of Protein and Vegetables”
  3. Phase 3 – 7 day intensive program for “Hormones, Heart and Fat” to “Unleash Your Metabolism with Addition of Healthy Fats and Oils”

Cost for the products for all 3 phases:  $436 (on sale for $369!)

Now, to complicate matters…. there is also a 10-day Fast Metabolism Cleanse.  Claims are to lose 10 pounds in 10 days, stimulate metabolism, stabilize serum lipids, regulate hormones, increase energy, decrease metabolism and burn fat.  Wowza!  Cost is $445 for the shakes (on sale for $195!).  The 10 days of the cleanse include a variety mixture of shakes and meals – some days have a certain number of meals and shakes, while other days have a different schedule.  One shake contains 210 calories, 8g fat, 11g carb and 21g protein.  Ingredients include: pea protein isolate, gycine, taurine, rice protein, glutamine, sunflower oil, natural flavors, medium chain triglycerides, cellulose gum and stevia.

The Burn Programs are quite interesting.  There are 3 and each focus on different issues: I-Burn for Inflammation, D-Burn for Digestion, and H-Burn for Hormone Imbalance.

I-Burn ($113) is a 3-day plan with shakes & supplements.  I tried to view the nutrient composition and ingredients for the shakes online, but I couldn’t read it because it was too small.  The multi-vitamin/mineral supplement contains a wide variety of each.

D-Burn ($68) is also a 3-day plan with shakes & supplements.  Same multi-vitamin/mineral supplement as the other burn programs.  The shake contains 240 calories, 9g fat, 15g carb and 26g protein, as well as a large amount of vitamins and minerals.

H-Burn ($178) is again, a 3-day shake & supplement plan.  Same multi-vitamin/mineral supplement.  Shake contains 170 calories, 4.5g fat, 13g carb, and 21g protein.

By the way, there are other cleanses available for purchase: Candida cleanse, heavy metal cleanse, parasite cleanse and red-carpet-ready cleanse….

The Claims…. honestly…. TOO MANY TO MENTION

The Pros

I am not seeing many, truthfully.  If I had to come up with something, I would say that on the website there are many recipes for customers to use during the program.  You’re not just left to try and figure out what to eat when you’re not drinking the shakes.  Another good point – the program includes all macronutrients (fat, protein, carbohydrate).  It does not appear to be a very-low-carb diet, or exclude important food groups or nutrients.

The Cons

  1. Megadoses of micronutrients.  For example, the multi-vitamin/mineral supplement used in the Burn Programs contains 4167% Daily Value (DV) for vitamin B12.  Absolutely unnecessary.  When that is added to the D-Burn shake, which contains 833% DV for vitamin B12, you are approaching ridiculous levels.  While B12 toxicity is rare, because it is water-soluble and excreted via the kidneys, so these clients have pretty pricey pee.
  2. I’ve said it before & I’ll say it again.  I can’t fully support a program so heavily reliant on expensive shakes and supplements.  I will always promote real, whole foods over these types of temporary diets.
  3. Expense.  This is a costly program.  For those who complain that eating healthy is expensive, I would submit to you that this type of program costs significantly more than fresh, healthy, whole food.
  4. Scientific evidence is lacking.  Credentials for the founder are lacking. I don’t care if you’re the “nutritionist to the stars.”

Bottom Line

  • This is way too complicated for my taste.
  • The megadoses of vitamins are out of line.
  • Expensive.
  • Lack of scientific evidence.
  • Lack of credentials for the founder.

Sorry, folks, can’t recommend this program in good faith.

Until next time!!  –Jenn

4 Food Fails

I refuse to be one of those food & nutrition bloggers who post perfectly picturesque dishes and  meals for their perfectly healthy eating family members.  Nope, you will not hear that from me!  In that spirit, I present you with 4 recent food fails!  (you’re welcome!)

My Daughter’s Lunch

So many good intentions in this one.  New bento-box lunch container from IKEA.  Super cute little sectionals.  Earthy green color.  My only complaint was it didn’t have an inclusive cooler pack, but that’s okay.  Because if it’s pretty to look at, that’s half the battle.  Packed it today for Mosaic Art Camp….. grilled chicken strips, shelled pistachios, whole wheat pretzels, fresh strawberries…. it was delightful.

What came home untouched and uneaten?  Everything except the pistachios.  UGH.

Freezer Egg Breakfast Sandwiches

Saw it on Pinterest.  Had to have it.  I personally LOVE those egg-canadian bacon-english muffin sandwiches.  Special trip to Trader Joe’s for the ingredients.  Made 12 of them yesterday in less than 30 minutes!  How efficient!

Tried it today for dinner.  Soggy.  Egg stayed frozen while the rest of it overheated.  This one may be salvageable, but I’m still a little depressed.

Healthy Crab Cakes

I loooove crab cakes.  They aren’t typical Arizona fare, but I order them in good restaurants whenever I can.  Healthy crab cake recipe definitely piqued my interest.  Tried it…..and, yep, you guessed it.  ICK.  Flavorless.  Crumbly.  Nasty.  I’ll stay on my search for healthy-er crab cakes to make at home.

Red Cabbage Slaw

Found a fun sounding slaw recipe with some twists – red cabbage, carrots, cilantro…. Thought it’d be perfect for a salad demo at work.  Ya know – encouraging patients to eat more vegetables.  Easy recipe, too, a benefit for sure.  It all ended up red.  It was like a hot mess – a cold pink-ish mess.  Super ugly.  Pretty blah flavor.  BOMB in front of the whole patient group!  LOL!  At least they had a chuckle at my expense!

Keepin’ it real for y’all again!  Cheers!  –Jennifer

Q:  What was your most recent food fail?!