"A healthy outside, starts from the inside." - Robert Urich
In addition to exercise, great nutrition and well-balanced diet can help you reach and maintain a healthy, desired weight, reduce your risk of cardiovascular disease, and promote your overall health.
According to a study The Role of Diet and Exercise for the Maintenance of Fat-free Mass and Resting Metabolic Rate During Weight Lost conducted by Petra Stiegler and Adam Cunliffe, diets high in fiber, low in fat, and high in protein correlates with weight loss and as well as increase of muscle mass while including exercise in your daily life.
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Good nutrition is an important aspect of a healthy lifestyle. It helps affects your health everyday, from today, tomorrow, and in the future.
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Here is a recipe that is healthy, quick, and easy to make!
Salmon w/ Mushroom & Pasta
Ingredients:
1 6oz. Atlantic Salmon 1/4 cups of portobello mushrooms
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1 bottle of grounded cayenne pepper 1 teaspoon of salt
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2 tablespoons of grounded black pepper 2 tablespoons of olive oil
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1 oz of dry angel hair pasta 2 1/2 tablespoons of butter
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1/4 cups of Prego Alfredo Sauce 1 3/4 cups of water
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Salmon
1. Preheat a medium-size frying pan
2. Grab the salmon and evenly cut it in half
3. Season both salmon with ground black pepper, cayenne pepper, and salt on both sides
4. Cover the salmon in olive oil using 1 tablespoon, use another tablespoon if necessary
5. Place salmon on frying pan, one at a time, and cook each side for 3 minutes at medium heat setting.
6. Once ready, place salmon on the side.
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Angel Hair Pasta
1. Pour 1 3/4 cups of water and 2 tablespoons of butter in a medium-size saucepan and let it boil, covered
2. When water boils, pour dry angel hair pasta into the saucepan
3. Stir frequently for 7 minutes and let it cook uncovered.
4. Until the water is mostly evaporated, pour Alfredo sauce into the saucepan and stir frequently for 3 minutes or until the sauce is evenly distributed.
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Mushrooms
1. Wash mushrooms thoroughly
2. Optional: cut mushrooms into smaller pieces
3. Put 1/2 tablespoons of butter on a frying pan
4. Place mushrooms on a pan and let it cook for 7 minutes, make sure to cook and flip mushrooms thoroughly
5. Once done, place on your plate
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Protein
Protein supplements are widely used across the world. We tend to use these supplements
because of our peers or social media insists we use it. But here's the truth about protein
supplements.
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Research has shown that the main reason people chose to use protein supplements was
to “restore nutrition/avoid weakness.” Also to “increase strength/muscle mass.” Some
other reasons for taking protein supplements were to prevent disease, decrease stress,
to lose weight, and to cover nutritional deficiencies.
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Although, people actually do not need to use protein supplements because they get the nutrition from their food.
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It is only helpful for people to use the supplement if their diet is heavily restricted.
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People do not exercise to an intensity where extra protein will be needed and that most protein supplements result in over consumption of calories.
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Diet and Mental Health
Most people understand that eating healthy has a positive impact on your physical health, but many don't know how it can benefit your mental health as well.
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Maintaining a healthy diet has been shown to help decrease the effects of depression and anxiety in adolescents, adults, and even young children. Moreover, studies have shown a positive correlation between people eating healthy while they're pregnant and the overall mental health of their children.
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Studies conducted with patients with depression have shown that they tend to have a lower concentration of Omega-3 fatty acids, and treatment with Omega-3 fatty acids resulted in a reduction of depressive symptoms in many of the patients. Additionally, the results from other studies show that intake of curcumin (a polyphenol found in turmeric) helps reverse some impaired effects (like cognition and memory) of chronic stress. However, intake of too much curcumin is toxic to the body, so moderation is key.
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