King's Daughters' Health

A lower-calorie alternative to a tailgate staple, this bean dip gets an extra nutritional boost from avocados and yogurt, which is used in place of sour cream. Ingredients 3 tomatoes, chopped ½ red onion, diced 3 tablespoons cilantro, chopped 1 large clove garlic, minced 1 lime, juiced 1 15-ounce can reduced-sodium black beans 1 16-ounce can refried beans 4 scallions, sliced ½ teaspoon ground cumin ¼ cup jalapeno slices ½ teaspoon chili powder 1 cup shredded cheddar cheese 1 cup plain Greek yogurt 1 medium avocado Directions 1. Combine tomatoes, onion, cilantro, garlic and lime juice in a small bowl to create fresh salsa. Set aside. 2. Combine black beans, refried beans, scallions, cumin, jalapenos and chili powder in a large bowl. Transfer to a medium, microwave-safe dish and add cheese. 3. Microwave 3 to 4 minutes, or until cheese melts. Immediately spread yogurt over the mixture, and top with fresh salsa. Halve, pit and chop the avocado, and add cubes to bean dip. Serve immediately. Do ahead: Complete steps 1 and 2, cover both bowls tightly and refrigerate for up to 24 hours before serving. On game day, complete step 3. Nutritional Information per Serving Zesty Layered Bean Dip This fall, King's Daughters' Health is hosting three community runs to inspire and motivate the community through fitness. "THERE'S SOMETHING SPECIAL about races," says Heather Foy, Wellness Coordinator with KDH. "Whether you're a seasoned exerciser or running your first 5K, runs are about celebrating the finish line and your personal accomplishments." For more than 15 years, KDH has celebrated autumn, fitness and the health of our community with the Run the Falls 5K. To be held this year on Saturday, Sept. 26, at Clifty Falls State Park, this stroller- and dog-friendly event is open to people of all ages and athletic abilities. Runners and walkers alike can enjoy a gorgeous fall morning, taking in the natural beauty and wildlife of one of Indiana's most treasured state parks. Proceeds from Run the Falls 5K support the KDH Girls on the Run program, which is designed to boost self-esteem in young women grades three through five. The program matches girls with volunteer coaches, who use running to instill the values of teamwork, cooperation and healthy lifestyles. The three-month- long program culminates in the Girls on the Run 5K Fun Run, which is open to the community and will be held on Saturday, Nov. 21, at 10:30 a.m. "The more people who run, the bigger the celebration will be for the girls," Heather says. "We want a lot of participants!" Are you busy both of those days? The KDH School of Radiologic Technology will host its sixth annual Jolly Trot 10K on Saturday, Dec. 12., to assist students attending the school. ■ For information on how to register for any of these events, visit www.kdhmadison.org. For the Love of Running Servings: 9 Calories: 227 Fat: 11g Cholesterol: 23mg Sodium: 259mg Carbohydrates: 22.3g Fiber: 7.6g Protein: 10.8g Vital Signs // a publication of King's Daughters' Health 3

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