 
Happy Monday Usman! This week's newsletter features a big week on the Food and Health blog -- it's chock-full of the latest resources for Fiber Focus Month and Family Fit Lifestyle Month. Yes, they're both in January. Isn't this a great month? First up, we have a fantastic recipe for vegetarian quesadillas. This fiber-packed meal makes a super easy lunch or dinner. Plus, with 8 grams of dietary fiber per serving, it's a tasty way to promote Fiber Focus Month. You can print off the recipe and distribute copies as handouts, or you can email links to your clients who need a bit of a fiber boost. The recipe is excerpted from our popular cookbook, Home Run Cooking,
so if you like what you see, pick up a copy today! Also on the docket is my latest Fibit report. You see, a few months ago I decided to get a pedometer called FitBit Flex. My journey so far has been... surprising. Intrigued? Check out My Journey with FitBit now! Plus download a free how to step more handout. I've been busy with customer requests this week. We have coloring sheets for nutrition month, new pedometers, kids MyPlate activity sheets, and more. I would love to work on one for you. What would make your life easier, Usman? Have a great week, Judy Doherty, PC II
Chef, Publisher and Founder
Food and Health Communications, Inc. Today: What Happens When You Track Steps?  Fitbit is a fancy name for a pedometer. I use the Flex, which is a simple bracelet that counts steps. If you look at the picture in this post, then you will see that it basically looks like a blue bracelet. To track my steps, I created a simple account for free at Fitbit.com. When I press a "sync" button my iPhone or computer will find my Fitbit and download the latest data. The online software will compare me to all my Facebook friends. And it only shows the last 7 days so you start over every week but you are also held to a standard of steps every week!
Click here to find out more and download the free handout. Featured Recipe: Vegetarian Quesadillas 
Serves: 3 | Serving Size: 1 quesadilla Ingredients: Spray olive oil
6 small, low-fat, whole wheat tortillas
1 can black beans (no added salt), drained
1/4 cup shredded cheddar cheese Heat the beans in a covered bowl in the microwave. Heat a nonstick pan over medium heat or heat up a panini maker or quesadilla maker. Lightly spray the pan with oil. Place one tortilla on the pan. Top with 1/2 cup beans and 1/3 of the cheddar cheese. Place a second tortilla over the beans and cheese. Lower the press for the panini or quesadilla maker, or just cook the quesadilla in the nonstick pan. Cook the first side until it is brown, about 3 minutes. Flip the quesadilla and cook for 3 more minutes. Nutrition Information: Serves 3. Each serving contains 375 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 116 mg sodium, 66 g carbohydrate, 8 g dietary fiber, 0 g sugar, and 15 g protein. Each serving also has 1% DV vitamin A, 0% DV vitamin C, 11% DV calcium, and 27% DV iron. Chef's Tips: I served the quesadillas with slaw, mango salsa, and pico de gallo. They look especially nice when they are cut into quarters and stacked on the plate, as pictured above. View the recipe and photos here! 
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Food and Health Communications, Inc.
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