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 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, 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 10minutes 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. FEEL BETTER BY EATING BETTER!
TRY THIS RECIPE! BUDDHA BOWLS
• 1 small clove garlic, minced • 2 tbsp. peanut butter • 1/4 c. Juice of 1 lime • 1 tbsp. low-sodium soy sauce • 1 tbsp. honey • 1 tbsp. toasted sesame oil • 4 c. cooked brown rice • 1 avocado, thinly sliced • 2 c. baby spinach • 1 tbsp. chopped cilantro • 1 tsp. Toasted sesame seeds
INGREDIENTS • 1 large sweet potato, peeled & cut into 1/2-inch cubes • 1 large red onion, diced • 3 tbsp. extra-virgin olive oil • Kosher salt • Black pepper • 1 lb. boneless, chicken breasts
• 1/2 tsp. garlic powder • 1/2 tsp. ground ginger
DIRECTIONS Preheat oven to 425°. On a large baking sheet, toss sweet potatoes and onion with 1 tablespoon of oil and season with salt and pepper. Bake for 20 to 25 minutes. Meanwhile, in a large skillet over medium- high heat, heat 1 tablespoon of oil. Season chicken with garlic powder, ginger, salt, and pepper. Cook 8 minutes per side. Let rest, then slice. In a small bowl, whisk together garlic, peanut butter, lime juice, soy sauce, and honey. Whisk in sesame oil and remaining 1 tablespoon olive oil until smooth. Divide rice among four bowls and top each with sweet potato mixture, chicken, avocado, and baby spinach. Sprinkle with cilantro and sesame seeds and drizzle with dressing before serving. Source: https://www.delish.com/cooking/menus/recipes/a50768/buddha- bowls-recipe/
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