November 2, 2020
Fruit & Vegetables for Physical Health & Moving for Mental Health
Load ‘em Up! How to Add More Fruits and Vegetables to Your Daily Diet
According to Statistics Canada, eating fruits and vegetables gives you lots of vitamins, minerals and fibre, which may reduce your risk of heart disease and some types of cancer.
Courtesy of HealthLinkBC, here are some easy ways to add more fruits and vegetables to your daily diet.
Keep a bowl of sliced fruit and vegetables within easy reach on your kitchen counter, coffee table or your work desk so that you can grab a piece at your convenience.
Mix various fruits (banana, berries, apple) with your yogurt or cereal to give it extra flavour and texture.
- Roast vegetables and fruits along with your protein. Simply drizzle them with a bit of olive oil and bake them in the oven. Be cognizant of the different cook time and temperature for each item.
- Incorporate lots of colourful vegetables, such as red cabbage, different coloured bell peppers, carrots, tomatoes, and radish to your green salad. It’s also a good idea to add slices of fruit, such as apple, strawberries and mandarin orange to offer a taste of sweetness.
- Add extra vegetables to pasta sauces and soups. Some good choices include grated zucchini, carrots, spinach, kale, and bell peppers.
- Load your sandwiches with lots of vegetables. A BLT doesn’t have to have just lettuce. Try adding cucumbers, tomatoes, bell peppers, and avocado.
- Add vegetables to fruit smoothies by blending together spinach, and kale along with frozen berries, fruit juice, and yogurt.
How Physical Activity Affects the Brain
There are lots of reasons to be physically active. For one, it reduces your risk of a host of ailments, including heart disease, stroke and diabetes, Other reasons include just wanting to improve your energy level or simply to drop a few pounds. In any event, it is common knowledge that exercise is good for your body, but did you know any exercise
is good for the brain? According to an article in Psychology Today, it is.
When you are moving, your heart rate increases which then increases blood flow to your brain.
Movements that require you to work harder and breathe faster also make your heart pump faster to bring more oxygen into your bloodstream and delivered to your brain. This results in neurogenesis, which increases brain volume and it’sbelieved to help ward off the effects of dementia.
Moreover, it’s believed that exercise increases the production of neurotrophins, which are the proteins that help neuron survival and function. Better memory and learning are the results. Neurotransmitters in the brain, such as serotonin and norepinephrine, help boost information processing and mood.
So, if you want to do something good for your brain, get your body moving. Go for a short run, take a long walk, do some dancing or start using the stairs
instead of the elevator. Any one you pick is a great option and your body and mind will thank you for it.
Wrap and Roll: A Receipe for Tofu Lettuce Wrap
Courtesy of Superior Natural, here is a recipe for tofu lettuce wrap that is perfect for a spring dinner.
• 1 pkg Superior Organic Extra Firm Tofu (350g)
• 4 tbsp soy sauce
• 1 tsp rice vinegar
• 4 tsp olive oil
• 2 cups water chestnuts, diced
• 1 1/3 cup mixed mushrooms, diced
• 1/4 cup white onion, diced
• 2 tsp garlic, minced
• 1 tsp brown sugar
• 8 Iceberg lettuce leaves
• Hoisin sauce to taste
1. Cut tofu into tiny cubes and arrange in a lidded dish to be marinated. Combine brown sugar, soysauc e and rice vinegar in a small bowl. Pour over tofu. Let sit in the refrigerator for at least an hour; I usually leave it overnight.
2. Heat olive oil in a skillet over medium-high heat. Add tofu, water chestnuts, mushrooms, onion, and garlic and cook until vegetables are tender.
3. Dissolve 1 tsp brown sugar in 1 tsp soy sauce and add to pan. Sauté until well mixed and heated through. Spoon mixture into lettuce leaf “bowls”.
4. Add hoisin sauce as desired.
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