Quinoa Tabouli

 

Quinoa is a great gluten-free substitute; it’s also a complete protein because it contains all of the essential amino acids. Tabouli is typically made with bulgur, i.e., cracked wheat; this is a twist on a traditional Mediterranean dish I grew up eating. Read more

6th Annual FLIPANY FUN RUN

The 6th Annual FLIPANY Fun Run 5k/10k took place on Saturday, January 7, 2012. FLIPANY is the Florida Introduces Physical Activity and Nutrition to Youth Inc., organization and its Mission is to, “Provide affordable physical activity and nutrition programs to low-income youth and their families in South Florida.”

FLIPANY’s 6th Annual Fun Run is an official “Let’s Move Broward” event. It was held at the North Beach Park Boardwalk, 3601 N. Ocean Dr., Hollywood. The weather was perfect for a morning run! Many happy runners crossed the finish line then enjoyed the whole wheat pancake breakfast for post race fuel. Miami 93.9 provided music and gave away prizes. Dolphin Cheerleaders were at the event for photos. There were also kids activities at the Kids Zone sponsored by Funderdome. Read more

To Snack or Not To Snack

Some people typically eat 3 squares a day and some choose to eat several small meals per day. At one time or another we all find ourselves reaching for a snack. The key is to eat healthful snacks, most of the time (remember the 80/20 philosophy?); ones that will help power us through the day.

If you are going to be away from home at the office or on the go all day, it’s important to plan out your snacks and bring healthy ones from home so you don’t find yourself in need of a snack and then be at the mercy of vending machine food, convenience store fare, or fast food.

Here are a few suggestions for healthy snack swaps:

  • For something crunchy, instead of chips reach for carrots, apples
  • Instead of a candy bar, reach for dried fruit and nuts or Larabars in a pinch
  • In place of ice cream, try applesauce topped with chia seeds and cinnamon
  • If you want a salty treat try feta cubes with olives and grape tomatoes
  • A satisfying sweet treat could be sliced fruit dipped in almond butter

Sometimes we snack when we are bored or lonely. It’s important to recognize the difference between true hunger and emotional needs. Eating out of emotional needs will often lead to eating things like candy, chips, and ice cream. This can lead to unwanted weight gain if done excessively.

If you know you turn to food when you are bored or lonely, be sure to have a backup plan. Make a nourishment menu, which is a list of activities that feed your emotions and make you feel great. You can place it on your fridge or in the cookie jar as a reminder!

Ideas to write on your nourishment menu:

  • walking your dog
  • calling a friend
  • journaling
  • taking a hot bath
  • reading a great book

All of these will make you feel great and can provide you with the nourishment you truly need. No cookie can be more satisfying than connecting with a friend or walking your dog through the neighborhood.