Feel Better By Eating Better
Exercise Essential
rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water.
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that
includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
Sidelying Trunk Rotation
While lying on your side with your arms outstretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Did You Know?
We Can Also Treat:
Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods
• Back Pain • Contusions • Headaches • Hip Pain • Joint Pain • Knee Pain
• Mobility Issues • Neck Pain • Pelvic Injuries • Shoulder Pain • Sports Injuries • Sprains
Healthy Recipe
Gluten-Free Breakfast Hash
INGREDIENTS
• 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika
• 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped • 4 eggs
• 5 medium-large potatoes washed and peeled • 1 large white onion chopped
DIRECTIONS
Cut potatoes into1/2 inchwedges. Heat oliveoil ina large cast-iron skillet or fryingpanovermediumheat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Addmore olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.
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