HEALTHY RECIPE SP I CY L EMON GARL I C BAKED T I L AP I A
INGREDIENTS:
• 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced • 1/2 tsp Red Chili Powder
• Salt to taste • 1/2 tsp Black pepper Freshly Cracked • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped
DIRECTIONS: Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.
equilibriummassagetherapy.ca
7 KEY WAYS TO BOOST YOUR IMMUNE SYSTEM 1. Get adequate rest. When you are well-rested, your body is able to function at its optimum levels – which means it is better able to fight off illness. Aiming for 8-9 hours each night will help your immune system work in the ways it was meant to.
4. Stay Hydrated. Water is found in every cell, tissue, and organ in the body. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. Water with electrolytes helps cell permeation and absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating). 5. Keep a Positive Mindset. A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 6. Consume Vitamin D. Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day. 7. Skip Added Sugar. Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola.
2. Exercise regularly. Exercise is also a great way to boost your immune system. When your body is in shape, it quite literally has more strength to fight off unwanted viruses. Aiming for at least 20-30 minutes of physical activity a day can help strengthen not only you but your immune system as well. Take care of your body by making time for exercise. Keep up you regular physiotherapy, chiropractic, acupuncture, osteopathy, and massage treatments to keep you pain free and moving freely. 3. Maintain a nutritious diet. Having a diet that is heavy on fruits and vegetables is perhaps one of the best ways to boost your immune system. The essential vitamins found in many fruits and vegetables are key tomaking sure your immune system is as healthy as possible. Research suggests eating more foods rich in omega-3 fatty acids might help you keep your blood pressure down and improve your mood. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines, and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax.
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