Staying Healthy Eat Right For Healthier Bones and Joints
On A Weekly Basis Try To Eat More: • Cold water fish such as salmon, tuna, herring, mackerel and halibut have high levels of omega-3 fatty acids. These omega-3 fats are used by the body to make substances that reduce inflammation. • Organically grown fruits and vegetables. • Nuts and seeds. • Whole grains. • Ginger - Enjoy the added health benefits of throwing a little bit of ginger into your cooking. Avoid highly refined products such as white rice, white bread and white pasta, excessive saturated fats and foods which contain trans fats. Whole foods contain the nutrients necessary for joint health: vitamins such as vitamin C, vitamin D, vitamin A, the B vitamins, vitamin K, and folic acid; minerals like calcium, magnesium, selenium, zinc, and iron; and other beneficial nutrients such as bioflavonoids and beta-carotene.
A Great Tilapia Recipe to Help Keep Joints Loose and Healthy: 2 eggs 1 teaspoon pepper 1 teaspoon lemon juice 1 teaspoon garlic 1 cup ground almonds 1 cup freshly grated parmesan cheese 8 (6 ounce) tilapia fillets ¼ cup whole wheat flour (For Dusting) Avocado oil Salt Parsley
1. Beat the eggs with the lemon juice, pepper and garlic until blended; set aside. Stir together ground almonds with 1 cup of Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture. 2. Heat avocado oil in a large skillet over medium-high heat. Cook tilapia in oil until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining parmesan cheese, cover, and continue cooking until the parmesan cheese has melted, about 5 minutes. 3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.
Fitness Tip: Fitness Can Be Fun
Choose Your Fun Not everyone has the same idea of fun. Spinning Hula Hoops might not be your cup of tea, but an Irish dance class tickles your toes. Skydiving might make your heart drop, but canoeing might just be your style. How can you put some fun into your fitness? • Plan a short trip to a beautiful place where you’ll be motivated to be more active than usual. • Involve your family and friends in an activity. • Try something new. • Try something old -- try ballet again or play catch. • Jump rope. • Play with kids or grandkids.
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