Recipes for Better Health Blog

Foods to Boost Your Brain

Foods for Thought that Help the Brain!

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Refreshing Mango Lassi

1 part yogurt

1 part mango purée, Alphonso mango is very tasty but any mango purée will be enjoyable

1 part ice cubes

Some milk to make a drinkable consistency

Sugar or honey or agave nectar to taste

Sometimes I add a little dash of vanilla essence which is also my secret ingredient for pancakes 

Place all ingredients in blender, whir and enjoy.

Healthy wishes,

Suzanne

Foods to Boost Your Brain

Foods for Thought that Help the Brain!

Some foods have a positive effect on the brain’s ability to work well. Whether you are preparing for exams, learning something new, or just want to think better,  here are some foods that will hopefully help boost your thinking power in a positive direction, help you focus, and sharpen your memory. It’s not magic, but healthy eating will definitely make a difference.

almonds, avocado

bananas, blueberries

cranberries, too and carrots

drink WATER and milk, low fat or skim

eggs in moderation

fish (twice per week), flax seeds

fruit such as mangoes, oranges, grapes, raisins with nut butter or small piece of cheese (better snack choice than chips, sodas)

granola bars (check the label to avoid too much sugar or fat)

lean protein in small quantities

lentils, legumes, you know like garbanzo beans (hummus!)

nuts, choose one that you enjoy or grab some trail mix

sunflower seeds

tofu

vegetables, eating a variety of vegetables naturally provides a generous amount of vitamins including the B vitamins so grab a green leafy salad, eat some broccoli, beets, eda-mame, spinach, tomatoes

Avoid sugary foods, fried foods, and white starchy foods…you know your weaknesses. The problem with sugary foods is that they boost us up then let us down with a thud. Fats are…well, best to avoid too much, especially saturated fats. Choose good carbohydrates because your brain does need some fuel: whole grains, multigrain bread, oatmeal, and brown rice. Love pasta…try whole wheat pasta or mix half-n-half with regular pasta or add broccoli with your pasta.

Check with your doctor for guidance for your health!

By Suzanne Agarwal, Mom, RN, MS in Public Health

 

Try a New Way to Move Your Body and Free Your Mind

2011 brings the freedom to try something new to get your body moving! Once you start your new exercise, your body will benefit by working a greater variety of muscle groups compared to always practicing the same exercise routine. Your mind will benefit from the increased brain activity of trying a new exercise. For the young athletes in the readership, this will help with your game both in body and mind. Guess what? The same concept applies to all ages!

Aerobics, Badminton, Croquet, Darts, Eliptical, Fencing, Golf, Handball, Ice Hockey...keeping thinking all the way to... Tai Chi, Unicycling, Volleyball, Water Polo, Exercise, Yoga, and Zumba!!

Please share your exercise experiences with us...Thanks!

Take a Deep Breath

Healthy living is a marathon not a sprint to burn the most number of calories in a day or lose 10 pounds. Now that I think about this analogy, healthy living is a triathlon because the race to better health includes three primary areas: what you eat/drink, how much you move, and how you think. Before starting a triathlon, the athlete prepares and plans. As you begin to improve your health, first, take a deep cleansing breath...breathe in slowly then breathe out slowly. Start looking at what you eat and drink every day for a few days. Think about how much you move. Do you walk the stairs, play sports, or go from desk to couch? Honestly assess how much time you spend moving every day and what kind of activities you enjoy. The other element in our triathlon analogy is how you think. Believe in your self and your ability to make healthy lifestyle changes that will benefit you and your loved ones. For today, take a deep breath, then a practical look at your diet and exercise habits. Think about the habits that are good and consider which lifestyles changes will help improve your life. Remember the story about the turtle and the hare, slow and steady wins the race or, in this story, better health.

From coast to coast, January heralds the diet doctors, diet gurus and well, diet flimflammers from their offices, ashrams, and circus tents. True, the months of November and December are the signature months of overindulgence and a shove in the right direction toward healthier eating and better living is vital to many of us to get back in balance. However, a significant number of people are only helped temporarily by diets that are too cumbersome, too restrictive, or too expensive. Please consider embracing healthier eating and increasing your exercise in a seriously sustainable manner. Seek out and learn from your doctor which approach is suited to your health and fitness needs. Find practical solutions to increasing the number of vegetables in your daily dining and adding exercise at a pace that will allow you to build up your ability to exercise by slowly increasing the ability of your heart and lungs to keep up. Wishing you a happy, healthy New Year!!

Weekend project: find a large container, fill with soil, plant some seeds, water gently, watch your container garden grow! By watching the container garden, you will naturally water and nurture the plants when needed. Follow directions from the seed packet about thinning the seedlings once sprouted. In time, you will have a beautiful edible crop! Start with a favorite vegetable. Buy seedlings if you want to harvest earlier. Enjoy!

Spring Over to Your Local Farmers' Market

In the Northern Hemisphere, the flowers are painting the picture of Spring. The daffodils are nodding in the breeze, the meadows are painting the landscape, and your local farmers' market is brimming with the colors of the harvest of Spring! Ruby red strawberries, the greens of asparagus and artichokes, the golden yellow and dark purples of beets, and a virtual rainbow of lettuces adorn these markets. So, search for farmers' markets in your hometown and discover the taste of fresh local produce that has ripened in the sun!

Epicurious has a terrific interactive site so that you can find out which edibles are in season in your locale. This site has information not only about what's in season, but what to do with it. The beauty of fresh fruits and vegetables is that the most minimal approach to preparation can yield a meal that is a delight to the senses.

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Another helpful site is the Eat Well Guide which provides an interactive map and listing of the available produce.

http://www.eatwellguide.org/i.php?id=Seasonalfoodguides

Explore your farmers' market! Enjoy the fruits and vegetables at their peak of quality!

This recipe will help launch you on the path to paint the picture of better health. Have fun!

Vegetables

    How many cups of vegetables do you eat per day? Since childhood, our mothers have been begging, pleading, and prodding us to eat our vegetables. To their credit, the moms are right because if babies and toddlers learn to love their veggies, then good lifetime eating habits will naturally develop. Unfortunately, many people do not eat a sufficient amount of vegetables. For those folks who do eat vegetables, please note the importance of eating a variety of vegetables. Carrots and broccoli are wonderful sources of nutrients and fiber, however increasing the array of vegetables that you eat will provide more comprehensive nutrient intake. The United States Department of Agriculture website MyPyramid.gov is an excellent source of information about healthy eating and how much individuals need based on age and activity levels. Check it out!

http://www.mypyramid.gov/pyramid/vegetables_amount.aspx#

Modifying Recipes for Better Health

• Find a favorite cookbook or cooking magazine that you have at home.
• Explore the pages to find a recipe that appeals to you.
• Send the recipe to me and I'll offer ideas to make it more healthy!