Lunchbox Black Bean Pinwheel Wraps RecipeLunchbox Black Bean Pinwheel Wraps


Lunchbox Black Bean Pinwheel Wraps Recipe

These quick and easy wraps make a healthy brown-bag lunch option. The beans add protein and a whole grain wrap will give you an added boost of dietary fiber. Be sure to choose low or no salt options for all the ingredients to control sodium content.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 4.2g
3%Saturated Fat 0.6g
Trans Fat 0g
Cholesterol 0mg
Sodium 186mg
Total Carbohydrate 35.2g
Dietary Fiber 9.1g
Sugars 1g
Protein 10.2g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes


  • 1 cup no-salt-added black beans, rinsed and drained
  • 2 tbsp prepared salsa
  • 1 tbsp low-fat plain Greek yogurt
  • 1 tbsp fresh cilantro leaves
  • 4, 8-inch whole grain tortillas
  • 2 cups mixed lettuce


  1. Place the beans, salsa, yogurt and cilantro in a small food processor and pulse until smooth and spreadable.
  2. Spread an equal amount of the beans over each tortilla. Top each with ½ cup of lettuce.
  3. Roll up and slice into 1 to 2-inch pieces.

15 Bites and Nibbles That Keep You From Losing Weight15 Bites and Nibbles That Keep You From Losing Weight


Bites and Nibbles That Keep You From Losing Weight

If you are a chronic nibbler, you may be eating more calories than you realize. A healthy breakfast, lunch, and dinner can easily be undone by a bite here and a nibble there. It is easy to convince yourself that those bites don’t count, but the calories quickly add up. Below is a list of foods that are commonly nibbled when cooking at home, at the office, and at social gatherings.

  • One fried chicken wing: 150
  • One tablespoon of cookie dough: 120
  • One egg roll: 90-150
  • One-inch cube of cheddar cheese: 110
  • One tablespoon of peanut butter: 95
  • One pig in a blanket: 94
  • Five Almond M&Ms: 85
  • Two pieces of strawberry licorice: 80
  • One tablespoon of icing: 70
  • One tablespoon peanuts: 50
  • Ten jelly beans: 40
  • One cocktail meatball: 35
  • One pizza roll: 35
  • One tortilla chip with queso: 31
  • One potato chip with onion dip: 18

Be mindful of every bite and be sure to add each one to your food diary. If you can’t overcome the need to nibble, substitute lower calorie options that are also nutritious, such as a few grapes or berries.

6 Tips for Healthy Travel6 Tips for Healthy Travel


healthy travel tips

Pack your snack bag

Don’t become a victim of airport food courts and gas station food. While healthier options are becoming more available, nothing beats having your own stash of snacks to turn to. Take along foods with complex carbohydrates, healthy fats, and lean protein that will keep you satisfied. Try roasted chickpeas, a healthy muffin, and some fruit.

Keep it light

Avoid packing more in your luggage than you can handle. Heavy shoulder bags and backpacks add stress to your back, neck, and shoulders which can leave you with aching muscles. Tugging on a large suitcase to get it out of the car or onto the airline scale puts you at risk for a pulled back muscle. When large, heavy bags are required, use correct lifting form and a cart to transport them.

Shoes are essential

Your reason for travel will likely dictate your wardrobe, but that doesn’t mean you can’t come equipped with athletic shoes. Always keep a pair in your carry-on and you won’t have any excuses for not taking a few laps around the airport during your layover.

Stay hydrated

Traveling well-hydrated is a challenge. No one wants to be running to the bathroom multiple times on a long trip, but the dehydrating effects of travel make it necessary to keep drinking. Determine your daily water requirement and stick with it, even when traveling. Also keep your fluid intake up the day or two before to ensure you are well hydrated before your trip begins.

No stress-snacking

Long lines, crowded airports and unexpected delays can make travel stressful, which can lead to emotional eating. The rule of “eat only when you are truly hungry” still applies on the road. When you feel stress building, take a second to close your laptop and set down your phone. Read a few pages of your novel or listen to a podcast, or grab a cup of soothing hot tea.

Easy exercise

It’s tempting to abandon your workouts, but exercise will make you feel better both mentally and physically. This doesn’t mean you have to stick to your normal program. Exercising when traveling may mean you have to reduce the time or intensity. Go for a two-mile jog around downtown instead of your usual four-miler. Join a walking tour of the city, or ask your hotel if they partner with fitness centers in the area that offer classes to guests.

Blueberry Almond French Toast RecipeBlueberry Almond French Toast


Blueberry Almond French Toast Recipe

Healthy eating doesn’t mean you have to cut out breakfast favorites. Making French toast, waffles, and pancakes using whole grains reduces your intake of refined carbohydrates and gives you a boost of dietary fiber. Fresh fruit makes a delicious substitution for high-sugar toppings like syrup.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
% Daily Value*
Total Fat 14.1g
6%Saturated Fat 1.2g
Trans Fat 0g
Cholesterol 90mg
Sodium 292mg
Total Carbohydrate 38.5g
Dietary Fiber 7.3g
Sugars 11.4g
Protein 17g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 15 minutes

Cook time: 5 minutes


  • 1 large whole egg
  • 1 large egg white
  • 1/4 cup skim milk
  • 1/2 tsp honey
  • 1/4 tsp ground cinnamon
  • 1/3 cup almond meal
  • 4 slices whole grain bread
  • 2/3 cups fresh blueberries


  1. In a large shallow pan, whisk together the egg, egg white, milk, honey, and cinnamon. Place the almond meal in a separate shallow bowl.
  2. Spray a large skillet with non-stick cooking spray and heat over medium-high. Dip each slice of bread into the egg mixture, turning to coat. Next, dip it into the almond meal to lightly coat. Alternatively, you can sprinkle the almond meal over the egg-dipped bread slices.
  3. Place the bread slices in the skillet and cook about 2 minutes on each side, until the French toast is browned.
  4. Place two slices on each serving plate and top with 1/3 cup of blueberries.

4 Advantages and Disadvantages of Running4 Advantages and Disadvantages of Running


Advantages and Disadvantages of Running

Running has been a popular form of exercise since the 1970s, but in recent years the number of people running and participating in road races has hit record levels. Running provides many health benefits, but that doesn’t mean it is a good fit for everyone. These advantages and disadvantages will help you decide if you should give running a try.


Advantage: Improved fitness

Along with improving the condition of the heart and lungs, running is a weight-bearing physical activity which promotes bone health. Running can also reduce stress levels. Despite accusations that running may cause osteoarthritis of the knee, research has shown otherwise. One study that evaluated non-runners versus runners over a 21 year period found that non-runners were twice as likely to develop disabilities related to osteoarthritis versus runners.

Disadvantage: Overuse injuries

Regardless of exercise type, doing too much too soon can result in injuries. However, Achilles tendinitis, plantar fasciitis, shin splints, stress fractures, and runners knee are a few specific ailments often reported by runners. Training for long distances, ignoring rest days, and running through pain contributes to these injuries.

Healthy Weight

Advantage: Weight loss

Running is a high-intensity exercise that uses the larger muscle groups of the lower body resulting in high-calorie burn for weight loss. A 150 pound female who runs 3 miles in 30 minutes (6 miles per hour) will burn about 359 calories. When food intake does not cancel out this calorie deficit, moderate levels of running can result in weight loss.

Disadvantage: Weight gain

Surprisingly many people gain weight when they begin running, or when training for a long distance event. Reasons for this weight gain may include an increase in muscle mass and increased glycogen in the muscle (which is stored with extra water). Additionally, as weekly mileage increases many people experience an increase in appetite. To satisfy this hunger, it is easy to eat and drink excess calories that lead to weight gain.


Advantage: The thrill of accomplishment

Whether you finally make a full lap around the park, or you cross the finish line of your first half marathon, running brings a feeling of pride and accomplishment that is unique to other forms of exercise. It’s this feeling that often gets runners hooked into running more often, joining a running club, or aiming for long distance races. This sense of accomplishment and boost in self-esteem can keep you motivated to stick with your exercise program.

Disadvantage: Peer pressure

Once you start running, you will begin to connect with other runners due to shared interests. You may be impressed by their dedication, and feel challenged to keep up. Invitations to run further or faster can be difficult to turn down, but when you don’t take things slowly and work at your own pace, you risk injury, burnout, and feelings of defeat.

Affordable exercise

Advantage: Low cost activity

You only need a quality pair of athletic shoes to add running to your exercise program. By running outdoors in your neighborhood, at local parks, or on a school track, you can meet exercise recommendations without the cost of a treadmill or gym membership.

Disadvantage: Potential to get expensive

While high-tech gear is not required, there is plenty out there that can make running more enjoyable. GPS watches, compression sleeves, running hats, sports sunglasses, and special foods and drinks, all have the potential to make running more expensive. If you plan to compete in races regularly, registration fees also present a financial barrier. Most 5K races range from $15 to $30. Longer distance races, such as half marathons and full marathons, can cost anywhere from $50 to well over $150 for a single registration.

If you want to add running to your exercise routine, experts recommend these four steps for safety:

  • Wear quality running shoes that provide the support you need. (See Athletic Shoes: A Buying Guide.)
  • Choose softer surfaces whenever possible.
  • Don’t run through pain.
  • Include strength training workouts.

To ensure a safe start, get the okay from your doctor, and start slowly by integrating short segments of running into a walking program. Over time, increase the running segments and decrease your walking segments. Aim for shorter distances, and complete a 5K (3.1 miles) before taking on longer distance events.

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