Staying Strong - страница 8

‣ Preheat the grill to medium-high heat.

‣ Remove the chicken from the marinade and discard the remaining marinade.

‣ Grill the chicken for 6-8 minutes per side, or until cooked through.

‣ Let the chicken rest for a few minutes before slicing and serving.

Optional: serve with a side of roasted vegetables or a salad for a balanced meal.

Here is a recipe for a vegetarian chickpea and spinach curry that is rich in protein:

Ingredients:

✓ 1 can of chickpeas, drained and rinsed

✓ 1 onion, chopped

✓ 2 cloves garlic, minced

✓ 1 tsp ginger, minced

✓ 1 tsp ground cumin

✓ 1 tsp ground coriander

✓ 1/2 tsp turmeric

✓ 1/2 tsp smoked paprika

✓ 1/4 tsp cayenne pepper

✓ 1 can diced tomatoes

✓ 1/2 cup water

✓ 1 tbsp olive oil

✓ 4 cups fresh spinach, chopped

✓ Salt and pepper, to taste

✓ Cooked rice or naan bread, for serving

Instructions:

‣ In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.

‣ Add the garlic, ginger, cumin, coriander, turmeric, smoked paprika, and cayenne pepper. Cook for 1-2 minutes, stirring constantly, until fragrant.

‣ Add the chickpeas, diced tomatoes, and water to the pot. Bring to a simmer and cook for 10-15 minutes, until the sauce has thickened and the chickpeas are heated through.

‣ Add the chopped spinach and stir until wilted, about 2-3 minutes. Season with salt and pepper, to taste.

‣ Serve the curry over cooked rice or with naan bread, if desired.

This recipe provides a good source of protein from the chickpeas and can be easily adapted to include other vegetarian protein sources such as tofu or lentils.

• Incorporate healthy fats:

Healthy fats such as those found in avocados, nuts, seeds, and fatty fish are important for brain function and reducing inflammation in the body.

Here's a recipe for a tasty lunch that incorporates healthy fats:

"Avocado Toast with Smoked Salmon and Egg"

Ingredients:

✓ 2 slices whole grain bread

✓ 1 ripe avocado

✓ 1 lemon, juiced

✓ Salt and pepper to taste

✓ 2 oz smoked salmon

✓ 1 large egg

✓ 1 tbsp olive oil

✓ Red pepper flakes (optional)

Instructions:

‣ Toast the bread slices in a toaster or on a grill until crispy.

‣ Cut the avocado in half and remove the pit. Scoop out the avocado flesh into a small bowl and mash it with a fork. Add lemon juice, salt, and pepper to taste.

‣ Spread the avocado mixture evenly onto the toasted bread slices.

‣ Top each slice of bread with smoked salmon.

‣ Heat the olive oil in a non-stick pan over medium heat. Crack the egg into the pan and cook to your liking (sunny-side up or over-easy).

‣ Place the cooked egg on top of the smoked salmon.

‣ Sprinkle red pepper flakes over the top (optional).

Serve and enjoy your healthy and delicious avocado toast with smoked salmon and egg!

By incorporating a variety of nutrient-dense foods into your diet, you can nourish your body and support optimal physical health.

Limit processed and high-fat foods is a right way to physical health: While it's okay to indulge in your favourite treats occasionally, it's important to avoid consuming too much processed and high-fat foods, which can be high in calories and low in nutrients.

Limiting processed and high-fat foods is important for promoting physical health through self-care. Processed foods are often high in calories, sugar, and unhealthy fats, and can contribute to weight gain and other health issues. Here are some tips for limiting your intake of processed and high-fat foods: