EAT
MOVE
THINK
A journey of a
thousand miles
begins with a
single step
EAT
Many people often underestimate the importance of nutrition and its impact it has
on our health. A lot of people start their healthy eating journey in January to help
them start their year fresh, shift a few extra kilos. After a silly season of
overindulging, we change our habits to healthy ones but sustaining these can
take dedication and willpower.
There are multiple benefits that eating an abundance of different nutrients has on
your body. Swapping your high carbohydrates, sugars and fatty foods for whole
nutritious foods will have a significant effect on your body, health and mood.
Whole, nutritious foods are packed with nutrients that are lacking in processed,
refined foods.
But many of us are confused as to what a balanced meal really looks like. Eating
good source of lean protein such as meat, chicken, fish, tofu, eggs are a great way
to get good amount of protein that aids in metabolism, muscle production and
vitamins.
Carbohydrates are essential for energy production, fibre and general health.
However we need to be aware that some processed carbohydrates are full of sugar
and fast-burning. Choose carbs that will provide energy, vitamins and minerals,
such as potatoes, sweet potatoes, pumpkin, brown or basmati rice and wholemeal
grains that will keep you full for longer.
Fats are a great source of nutrition since they aid in the assimilation of vitamins
and hormonal regulation. Good sources of fats are fish, nuts, avocado, olive oil etc.
TUNA SALAD
INGREDIENTS
2 tablespoons freshly
squeezed lemon juice
1 tablespoon balsamic
vinegar
1 teaspoon Dijon Mustard
Salt and black pepper
Honey 3 tablespoons
Extra-virgin olive oil
4 to 5 ounces baby
arugula
1 1/2 cups cooked
cannellini (white kidney) beans 1
1/2 cups cooked quinoa
6 ounces oil-packed tuna
4 ounces crumbled feta cheese
1 medium ripe avocado pitted
and diced.
INSTRUCTIONS
Whisk together lemon juice, balsamic, Dijon, and a pinch of salt
and crank of pepper in a small nonreactive bowl until well
combined. Add honey to taste and slowly whisk in olive oil until
well combined. Taste and add more salt, pepper, or honey as
desired. Arrange arugula in a salad serving bowl and top with
beans, quinoa, tuna, feta, and avocado.
Drizzle with half the dressing and serve.
MOVE
Sit all day? Try these hip
openers that you can do at
your desk.
THINK
Do not dwell in the past, do not dream of
the future, concentrate the mind on the
present moment.
Mindfulness Month
reminders
M T W Th F
Practice Take 3 deep Compliment At any time of Do something
the working day
Active diaphragmatic someone at close your eyes for yourself
Listening breaths work for 10 mins today
M T W Th F
Journal 2 Eat slowly and Get Outside Go to bed
things you chew your food and notice MEDIATATE without looking
are grateful without any your at your phone
for other distractions surroundings or device
M T W Th F
Scan your Tell your loved
Journal your Call someone Get outside in
body and ones how
thoughts you love nature
notice how it important they
is feeling are to you
M T W Th F
When you get Tell yourself 3 Get a
Have a Give a loved
home greet your good qualities Massage
mindful one a 3
family with a big that you
coffee breath hug
smile possess
He who has
health has
hope; and he
who has
hope has
everything.