North County Water & Sports Therapy Center - January 2023

11 MINUTES OF MOVEMENT A DAY

CAN HELP KEEP DEPRESSION AWAY

According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn’t pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here’s how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise

mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk. Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.

But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your

timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in!

The Benefits of Dancing Any movement counts, even

dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.

Workout Videos When you’re depressed or

feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do.

LAUGH THERAPY

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Inspired by TheKitchn.com

INGREDIENTS •

1/2 tsp kosher salt

1 tbsp unsalted butter

1/4 tsp freshly ground black pepper

2 1/2 lbs Brussels sprouts, trimmed and halved

3/4 cup grated Parmesan cheese

4 cloves garlic, thinly sliced

2 tbsp heavy cream

4 oz cream cheese, cubed

1/8 tsp freshly grated nutmeg

DIRECTIONS 1. Coat the inside of a 3–5-quart slow cooker with butter. Add Brussels sprouts, garlic, cream cheese, salt, and pepper. Toss to combine. 2. Cover and cook on LOW until the Brussels sprouts are tender, 2–3 hours. 3. Turn the slow cooker off or to the “warm” setting. Stir in the Parmesan cheese, cream, and nutmeg until the cheeses melt and the Brussels sprouts are coated in a creamy sauce. Season with more pepper to taste.

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