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What is Farro?
The term farro is commonly
used when referring to 3
ancient wheat varieties first
cultivated in the Fertile
Crescent and still grown in
Italy: farro piccolo (also known by the German
einkorn), farro medio (also known as emmer, the
Hebrew word for mother), and farro grande (also
known as spelt).
It may be eaten plain, though it is often used as an
ingredient in dishes such as salads and soups.
be uplifting and provide a positive boost to
any day.
7. Create convenience foods
Resist unhealthy vending machine tempta-
tions by preparing wholesome convenience
foods. For example, just one serving of
almonds contains 6 grams of protein. Keep
servings in your car, gym bag, purse or of-
fice so you have a crave-worthy, crunchy
snack on hand at all times.
8. Grow something
Growing your own food is healthy and re-
warding. Indoor container gardens are easy
to maintain all year. Plus, the presence of
plants in the home can improve air quality
while reducing stress and anxiety.
9. Preplan breakfast
Ensure you have time for this essential
meal by preparing breakfast foods ahead
of time. Make smoothie packets and store
them in the freezer, or blend up a smoothie
the night before. Add a scoop of almond
butter to create a more satisfying meal.
10. Embrace Meatless Monday
Become part of the ¡°Meatless Monday¡±
movement and incorporate plant-based pro-
teins, like almonds into your meals. Plant-
based proteins often contain good, unsatu-
rated fats that offer many health benefits.
Try this recipe to kick off your holistic living
efforts with a burst of refreshing flavors:
Cucumber Salad w/Lemon Almond
Serves 4-6, Ingredients:
2 tablespoon almond butter
1/4 cup lemon juice
1 teaspoon lemon zest
1/4 cup olive oil
Red pepper flakes (optional)
1-2 tablespoons of water
Salt and pepper
Directions: In a blender, combine all of the
ingredients for the dressing.
In a bowl, toss the cucumber with cup of
the dressing. Garnish with almonds.
Food & Dining
2016 April/May
Pg 11 - The Sunshine Express
A Healthier You
10 expert health tips
that simplify holistic living
(BPT) Diet fads, new workout regimens, exotic
health supplements - every day, people are
inundated with headlines about health trends.
Out of the clutter and confusion a new, arguably
more sensible, health movement is gaining trac-
tion: holistic living.
Taking a holistic health approach means looking
at your overall wellness from a big picture per-
spective. That means you take thoughtful steps
to better your mental and physical health while
doing things that bring you joy.
Wellness expert and culinary nutritionist Katie
Cavuto embraces holistic living and believes
the best path to health is to look at each per-
son¡¯s journey through a broad lens. In honor of
Almond Day 2016, she offers her 10 best tips
to help anyone get started living healthier by
prioritizing mind, body and earth benefits.
1. Savor each bite
Take time to delight in the eating experience.
Doing so helps you feel more satisfied with
smaller portions of your favorite foods. Slow
down to notice flavors, textures and changes as
you chew each morsel.
2. Embrace mindful snacking
Focusing the mind is nearly impossible when
hunger strikes. Almonds are the perfect portable
snack to stave off hunger. Forget bland snacking
by trying a new flavor of almonds to energize
your taste buds.
3. Shift your intentions around food
Instead of focusing on dieting and will power,
focus your energy on creating a nourishing,
nutrient-dense plate of whole foods, and find
bliss in your intention to care for yourself.
4. Try new nutrient-dense ingredients
From almond butter to almond milk, almond
flour to whole almonds, there are many ways
to incorporate almonds into your daily snacks
and meals to ensure you¡¯re consuming adequate
amounts of key nutrients. Get easy ideas for
wholesome meals and snacks at: www.almonds.
5. Snack for heart health
Scientific evidence suggests, but does not
prove, that eating 1.5 ounces per day of most
nuts, such as almonds, as part of a diet low in
saturated fat and cholesterol may reduce the
risk of heart disease. One serving of almonds
(28g) has 13g of unsaturated fat and only 1g of
saturated fat.
6. Eat with gratitude
Gratitude practices can bring happiness. The
same can be said for creating joyful eating ex-
periences. Shared meals with loved ones can
Jennifer McGuire, MS, RD. ¡°In fact, at a time when
people are told to limit many foods, including popu-
lar proteins, seafood is among the handful of foods
Americans are encouraged to eat more of for their
health. Seafood is a satisfying and affordable source
of protein that is easy to incorporate into meals
twice a week.¡±
According to the 2015-2020 Dietary Guidelines for
Americans, healthy eating patterns should include
at least 8 ounces - or two servings - per week of a
variety of seafood because it is an important part
of eating patterns that contribute to a healthy heart
and weight. Seafood also provides powerful nutrients
including brain-building omega-3 fatty acids, protein,
B vitamins, vitamin D, iron and selenium. In addi-
tion, eating seafood during pregnancy contributes to
better health for babies.
Currently, the average American eats about half of
the recommended amount of seafood, and the aver-
age mom-to-be eats less than a quarter of the rec-
ommended amount each week. If you¡¯re not eating
as much fish as you should, don¡¯t worry - making a
shift to add more seafood to your diet is easier than
you think. Just substitute fish for meat, such as in a
taco, or add it to a pasta dish. Fish can be the main
course of a quick weeknight dinner, a pack-ahead
lunch or even a weekend brunch. Fish is so versa-
tile, you can easily add it to pasta, rice, tacos or a
scrumptious salad, like this easy-to-make farro, tuna
and fennel salad with crumbled feta.
Farro, Tuna & Fennel Salad w/Crumbled Feta
1/2 cup farro, uncooked
1 (5-oz.) can tuna, drained
1 cup canned chickpeas, drained and rinsed
1/2 large bulb fennel, cut in half, cored and sliced
very thin
2 generous handfuls baby arugula
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice
Zest of 1/2 lemon
1/4 teaspoon ground cumin
1/3 cup crumbled feta cheese
Salt and pepper, to taste
Directions: 1. Cook farro according to package direc-
tions. Drain well if any cooking water remains.
2. Transfer farro to a large bowl. Add tuna (flake with
a fork), chickpeas, fennel, arugula, olive oil, lemon
juice, lemon zest, cumin and salt. Toss well.
3. Spoon into a shallow serving bowl or small platter
and sprinkle feta over the top.
That¡¯s it! A quick, easy recipe that serves as a lunch
or a light supper for four or as a side dish for six with
just 310 calories and 12 grams of fat. It boasts 18
grams of protein as well as omega-3 fatty acids, too.
To learn more about the benefits of seafood and find
other healthy, easy recipes you can enjoy every day
Eat More Fish
Fishing for a healthy meal?
Seafood is a smart choice
(BPT) When it comes to mealtime, are
you thinking fish? You should! Fish is the
premiere natural source of omega-3 fatty
acids, which are not naturally produced by
the body and, therefore, must come from
food. If you¡¯re an expecting or breastfeeding
mom, it¡¯s even more important to eat fish
because it¡¯s a vital staple for optimal brain
and eye development in babies, as well as
brain and heart health for moms. Eating
two to three servings of fish each week has
also been shown to have a positive effect
on developing babies¡¯ and children¡¯s IQs.
Unfortunately, many mothers avoid eating
fish based on fears associated with misinfor-
¡°Years ago, there were concerns that trace
amounts of mercury in fish could be harm-
ful, but, actually, hundreds of peer-reviewed
studies show the health benefits of eating
fish are real and the powerful nutrients in
fish outweigh any potential concerns,¡± says