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Quinoa with Toasted Walnuts, Apricots and  Fat-Free Feta:

 

Ingredients

  • 1 cup uncooked Quinoa
  • 1/2 cup chopped walnuts
  • 1/2 cup chopped dry apricot halves
  • 3/4 cup fat free feta
  • 1 cube chicken bouillon
  • 1 1/2 cups boiling water
  • 1 bay leaf
  • 1 cinnamon stick
  • salt and pepper to taste

Soak quinoa in cold water for 1/2 an hour. Once done, rinse thoroughly. In a pan, toast the walnuts lightly over medium heat for 5 minutes. Stir and roast the quinoa with the walnuts until it is dry and has started to turn slightly brown. Transfer the toasted quinoa and walnuts into a 2 quart saucepan. Add boiling water, bouillon cube, apricots, bay leaf, and cinnamon stick. Bring back to a boil, cover and turn heat down to low to simmer for 20 minutes. Remove from heat and allow to sit for 5 minutes. Fluff with a fork and then add in fat-free feta. Mix well and season lightly with salt and pepper to taste. Serve immediately.

Nutritional Value per Serving

Servings per Recipe: 6

Calories:  231

Protein: 13 gm / 22% of Calories

Carbohydrates:  27 gm / 48% of Calories

Fiber:  3 gm 

Fat: 8 gm / 30% of Calories

6 Tips to Stay Motivated to Exercise in the Winter



 


It is cold and snowy outside, and as the alarm wakes you from your sound slumber, you scold yourself for getting to bed so late last night.  The thought of getting out of bed to hit the gym is as painful as the idea of skinny-dipping in 40-degree water.  It is the last thing you feel like doing.  But, you do.  You drag your warm, sleep-deprived body out of bed just so you can run three miles before you have to go to work.  After all, you know you won't be running after work, you'll be way too tired.  Does this sound at all familiar to you?

As daylight diminishes, and we are tossed into the throws of winter, we are predisposed to feel this way a little more each day.  So how do you stay motivated to exercise, when the idea of gaining a little layer of insulation around your body sounds like a better plan?  Here are a few simple things to help you stay true to your healthy self, even during the coldest days:

1.    Find a Winter Sport You Love: There are so many great winter sports that will provide you with a fun way to get in your exercise.  There is down-hill skiing, snowboarding, snow-shoeing, ice skating, cross-country skiing, just to name a few.  Try to add one or two of these into your regimen to keep things seasonally appropriate and fun.

2.    Seasonally Appropriate Gear: As the seasons change, so should your workout clothes.  Not that you ever need an excuse to go shopping, but having seasonal appropriate gear that looks good on you and keeps you warm is a must!

3.    Holiday Parties and Vacations: During the holiday season, there is a good chance you will be running into old relatives, old flames and other individuals for whom you may want to look your best.  Staying fit through the winter will keep you looking good and feeling good about yourself.

4.    Prevention: The more fit you are, the less likely you will be to get sick.  Really.  Staying healthy is an important prevention tactic when it comes to warding off the sniffles, colds and flu.

5.    Think about the Longer Term: Think about the warmer months to come: the bikinis, the pool parties, etc.  Wouldn't it be wonderful to not have to shed your winter weight to be in great shape for them?  Focusing on the longer term, whether the summer season coming around the corner or your overall long-term health, is a great way to stay motivated to continue with your exercise program.

6.    Adjust with Daylight: As daylight changes, so may your attitude towards what is the best time of day to workout.  You may find that your normal evening workout isn't as easy to do as a morning time workout, or vice verse.  It is best to find the time of day that is going to keep you motivated.

As you can see, there are a lot of good reasons to keep on trucking as the temperatures drop! 

6 Tips to De-Stress Your Holidays



 


Holiday season is in full gear.   As beautiful and magical as the holiday season ought to be, however, it is often tainted with, none other than, stress.  We are shopping...we are wrapping...we are entertaining...we are getting entertained...we are dealing with increased traffic...we are mingling with family...we are traveling...we are braving the elements...phew...and I've just scratched the surface!  Talk about stressful!

 

Most of us, at this time of the year, tend to prioritize everything EXCEPT ourselves. This, ultimately, mounts on the stress and can do a doozy on our ability to really enjoy. But the holidays are MEANT to be enjoyed!  To keep the stress levels to a low roar, here are a few tips:

 

  1. Build in You-Time: Probably a no-brainer, but build in alone time.  Giving yourself time away from the craziness and time to decompress...will give your mind and body the rest it needs to go full-steam ahead the rest of the time.  At least once a week, do one of the following (or anything else that gives you the break you crave): Take a bath, go to the spa, do yoga or meditate, take a walk in a non-crowded place.
  2. Say No: We are often compelled to say "yes" even more at this time than during the rest of the year.  Be especially vigilant about saying "no" when you need to.  Be cognizant of what is realistic to include in your schedule and for what time permits.  Don't beat yourself up for saying "no."  Taking care of yourself will allow you to get what you need to get done and allow you to take care of others when it is really necessary.
  3. De-stress & Shop at the Same Time: Take the time to reserve your facial or massage. After your experience buy that special someone a nice gift from the spa boutique; or purchase few spa gift cards. That will take away some stress for sure. 
  4. Have a Cocktail: Consuming alcohol in moderation is a healthy way to relax your nerves and ease some of your stress. Try to limit yourself to one or two, as too much drinking can bring on a whole different type of stress.
  5. Maintain a Healthy Regimen: Granted, you may not get to the gym as much as you normally do.  And, you may indulge more than you normally do.  However, still maintaining some healthy balance when it comes to exercise and eating right is important to managing stress.  Exercise, especially, is very helpful in releasing stress, while eating well will help maintain regularity and optimal levels of energy throughout this hectic season.
  6. Sleep: Sleep allows our bodies to rejuvenate and rebuild itself for the next day.  It may be tempting to stay up late at holiday parties or to get up early to wrap presents, but try to manage your time so that you get in a good solid 7 or 8 hours of sleep a night.

 

Here's wishing you a stress-free holiday season!