Barefoot running is booming in popularity. Claims are that running shoeless builds foot strength and reduces injuries. Studies found that people who grew up in countries that wear minimal footwear had stronger feet with healthier arches and better posture and stronger backs for carrying loads.

For those who want all of the benefits of barefoot training without going barefoot, there is a wide variety of new technology in the footwear market place from Five Finger Shoes by Vibram to minimalist running shoes. It is essential to work with a knowledgeable footwear professional and to take time in trying on the many variations available finding the one that is just right for you and your needs.

When beginning barefoot running, it is important to start slow as your foot will need time to not only adjust to this new feeling but strengthen as well. Do short runs and build up to longer runs. Once you start, you will be sold on the health benefits.

Today, there are only about 2,400 manatees left in the U.S., and the species is listed as endangered by the U.S. Fish & Wildlife Service.

West Indian manatees inhabit rivers, canals, estuaries and bays from Florida through the Caribbean, along the eastern coast of Central America and the northern coast of South America. Feeding on sea grasses, freshwater plants, and floating vegetation, manatees eat for six to eight hours a day, consuming 11 percent of their body weight. While these creatures are surprisingly agile, collisions with boats, as well as pollution, pose serious risks to manatees.

You we can help these beauties escape this harsh reality. Adopt one of the manatees from the Save the Manatee Club. The purpose of SMC is to promote public awareness and education; to foster research and help rescue and rehabilitation efforts; and to lobby for the protection of manatees and their habitat. The Adopt-A-Manatee program raises funds to support SMC's activities.

When you go to the SMC site, you are able to make a selection from water habitat location to specific manatee. We recently adopted a beautiful manatee named Lily as a 12th birthday present for a family member. Lily regularly spends her winters at Blue Springs State Park in Florida. She has returned each year since 1974 and has ten calves. After adopting a manatee, the recipient receives a photo of their manatee, the manatee's biography, an adoption certificate, a membership handbook, and four newsletters throughout the year with updated reports on the adoptee. Our family member was thrilled to receive their gift and we were fulfilled in the fact that we could give something educational and support the protection of our environment and the beautiful creatures that live within it. This is a gift that can speak to all ages. The website also provides information so that you can learn about all the legislative issues affecting your manatee right now and how you can help. I invite you to learn more at the website www.savethemanatee.org.

Quinoa Vegetable Salad (Gluten Free)

2 cups quinoa
1 tbsp. minced garlic
2 ½ cups water
¾ cup diced fresh tomato
¾ cup diced carrot
½ cup diced yellow pepper
½ cup diced cucumber
½ cup cooked corn kernels (cold)
¼ cup diced red onion
1 ½ tbsps chopped fresh cilantro
2 tsps. sea salt
¼ ground black pepper
2 tbsps organic olive oil
3 tbsps balsamic vinegar

Drizzle a saucepan with olive oil and heat over medium heat. Cook and stir the garlic and ¼ cup onion in the hot olive oil until the onion has softened and turned translucent, about 5 minutes. Add in the 1 tsp. of sea salt, and ¼ tsp. black pepper and bring to a boil, stir quinoa into mixture. Reduce heat to low and cover. Simmer until the quinoa is tender, about 20 minutes. Drain any remaining water from the quinoa with a strainer and transfer to a large mixing bowl. Refrigerate until cold.

Stir the tomato, carrots, bell pepper, cucumber, corn and ¼ cup red onion into the chilled quinoa. Season with cilantro, 1 tsp. sea salt and ¼ tsp. black pepper. Drizzle the 2 tbsps. of olive oil and balsamic vinegar over the salad. Gently stir until evenly mixed.

This is a perfect lunch dish as a side with a sandwich or add grilled chicken for a complete entrée.

Quinoa (keen-wah): a highly nutritious carbohydrate, that’s not only going to help you stay lean, but will also maximize your energy levels. Quinoa provides all 9 essential amino acids, making it a complete protein. It is a gluten-free and cholesterol-free whole grain. Quinoa has it all and the great thing is, it can be prepared in so many different ways, making it extremely versatile.