F E E L BE T T ER BY EAT I NG BE T T ER ! 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.
eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens.
Drink water. 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. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
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 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 rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry,
HEALTHY RECIPE OMELET MUFFINS WITH PEPPERS AND SPINACH Ingredients • 10 large eggs
PATIENT SUCCESS STORIES! Read Why Patients Choose Bullhead Physical Therapy!
“I am so grateful to Bullhead Physical Therapy for helping me feel somuch better. Bea, Aubree and the rest of Bea’s teamare awesome! I felt that they genuinely cared about how I felt and were all so nice. If I ever have another problem that requires physical therapy, this is where I want to go!” — Dawn W. “A huge thank you to Bea, Rebecca, and Aubrey! After shoulder surgery in January 2020, they worked with me for several months to get me back to normal. At one point, I was doubtful that my shoulder would ever be as good as new, but with time and persistence, the ladies got me through and feeling great! Thank you again Bullhead Physical Therapy!” — James G.
• 1 cup frozen cut spinach, thawed and squeezed dry • 1/4 tsp salt
• 1 red bell pepper, seeded and finely chopped • 2 green onions, finely chopped
Directions Preheat oven to 325°F. Coat a 12-cup muffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the
bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper. Divide egg mixture among muffin cups. Bake 20–25 min., until eggs are set. Let stand 5 min. before removing frommuffin tin. Source: https://www.savoryonline.com/recipes/208593/spinach-and-pepper-omelet-muffins
Learn more about Bullhead Physical Therapy and our services by visiting www.bullheadphysicaltherapy.com today!
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