EastsideSports.How to Relieve Your Shoulder, Elbow and Wris…

FEEL BETTER BY EATING BETTER

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

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

satisfy your thirst throughout the day. B E 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.

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.

WHOLE 30 CHICKEN, AVOCADO, AND MANGO SALAD

FOR THE VINAIGRETTE: • 2 tbsp olive oil • 2 tbsp white balsamic vinegar • salt and fresh cracked pepper to taste

INGREDIENTS • 12 oz grilled chicken breast, sliced • 1 cup diced avocado • 1 cup diced mango, from 1 1/2 mangos • 2 tbsp diced red onion • 6 cups baby red butter lettuce

DIRECTIONS Whisk vinaigrette ingredients and set aside. Toss avocado, mango, chicken and red onion together. Fill a large salad platter with baby greens or divide on 4 small dishes. Top with chicken/avocado mixture and drizzle half the dressing on top. Serve with remaining dressing if desired. Recipe from: www.skinnytaste.com/california-grilled-chicken-avocado-and/

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