Wellness Wednesday - January 3

If one of your goals for 2018 is to start living a healthier lifestyle, you might recognize that emotional or stress eating is interfering. 

Below are some indicators to help you determine if you are making food choices based off physical versus emotional responses:

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Adapted from Roger Gould, M.D., “Shrink Yourself”

Healthy Eating

Southwestern quinoa and egg breakfast bowlSouthwestern quinoa and egg breakfast bowl


  • ¼ cup raw quinoa
  • ½ avocado, pitted and diced
  • 2 medium tomatoes, chopped (about 2 cups)
  • 1 cup no-salt-added, frozen corn (thawed) 
  • ¼ cup chopped green onions
  • ½ cup cilantro
  • 4 eggs
  • 1/8 teaspoon salt
  • ¼ teaspoon ground black pepper
  • Hot sauce (optional)


  1. Cook quinoa according to the package directions. Remove from heat and let sit
  2. Prepare the remaining ingredients: pit and dice the avocado half, chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro
  3. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and cilantro between each bowl.
  4. Coat skillet with cooking spray. Crack egg into skillet and season with salt and pepper. Cover with lid and cook until egg whites are set but still runny, about 3-4 mins. Use a spatula to transfer each sunny side up egg to bowl. Garnish with hot sauce and serve.

Nutrition Facts:

Serving Size: ¼ of recipe

Calories 244, Carbohydrate 28.8 g, Protein 11.7 g, Fat 3 g, Saturated Fat 2.3 g, Dietary Fiber 5.4 g, Cholesterol 186 mg, Sodium 154 mg

Dietitian Tip: Consider adding some black beans to increase fiber! Fiber helps stabilize blood sugar and keeps you full throughout the day.

Source: Heart.org


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