REACHING YOUR FITNESS GOALS WILL BRIGHTEN YOUR MOOD!
Slow Cooker Coconut Ginger Chicken
Has your mood darkened with the shorter days and longer nights of winter? If you’re like many people, getting less sunshine and being less activethistimeofyearcancontribute tofeelingsofsadnessandapathythat may be associated with Seasonal Affective Disorder (or SAD). According to theCenters forDisease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). Research showsthatmanypeoplecanmanage oravoidSADwith30to60minutesof exerciseand20minutesofexposure tosunlighteachday. Inaddition,data shows that those who exercise have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-beingaswellasa trimwaistline. Try these tips for maintaining your exercise routine this winter: 1. Arrangeyourscheduletostartand end later or earlier so that you can exercise outside after sunrise or before sundown. 2. Get outside to walk, jog, run, snowshoe, or cross country ski.
The exposure to sunlight can help increase your vitamin D levels and elevate your mood. 3. Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts tokeep them interesting and effective. Get Professional Help for SAD If You Need It Although lackofsunlightandactivity oftenareculpritsofseasonalaffective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improveyourmoodandyoursadness persists for more than 2 weeks, scheduleanappointmentwithoneof ourphysicaltherapists.Wewillprovide you with techniques you need in additiontoexercisetomanagestress. References:RosenLN,TargumSD,TermanM.Prevalence ofseasonalaffectivedisorderat four latitudes.Psych Res. 1990. 31;131-144.Rosenthal NE. Winter blues: everythingyouneedtoknowtobeatseasonalaffective disorder.NewYork,NY:GuilfordPress;2006.Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy inthetreatmentofmajordepressive disorder.PsychosomMed.2007;69(7):587-96.Centers forDiseaseControl(CDC)andPrevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www.cdc. gov/features/dssleep/. Centers for disease Control andPrevention.AlcoholandPublicHealth.Frequently askedquestions.http://www.cdc.gov/alcohol/faqs.htm.
• 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables
INGREDIENTS: • 4 cloves garlic peeled •2 inchcubegingerabout30grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken
SPICE BLEND • 1/2 tsp ground pepper • 1 tsp ground cumin
DIRECTIONS: Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)
2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until
the chicken is cooked and the vegetables are hot. Recipe Courtesy of Melissa @ www.blessthismessplease.com
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