Here are some of the many benefits different food groups can offer us!
🐟Boost your mood with Omega-3s
Foods with Omega-3s are proven to promote brain andheart health, reduce inflammation, and protect against chronic conditions. Omega-3s travel through the brain and cell membrane and can interact with mood-related muscles to regulate how you feel.
Foods with Omega-3s include: Salmon, chia seeds, soybeans, walnuts, and mackerel.
🍠Stay Energized with Complex Carbs
Compared to simple carbohydrates, complex carbohydrates give you a greater amount of energy over a longer period. Complex carbs have nutrients such as fiber, and they also keep you full for longer.
Foods with complex carbs: oats, fruit, quinoa, brown rice, and sweet potatoes.
🫐Support Brain Function with Antioxidants
Antioxidants are found to prevent oxidative stress in the brain cells, which can make a huge impact on long-term brain health. It is recommended to get antioxidants from various foods since these antioxidants all work together to achieve the greatest health benefit.
Foods with antioxidants: Blueberries, oranges, spinach, carrots, broccoli, grapefruits, strawberries, almonds, peanuts, sweet potatoes, mango, açaí, kale, tuna, and eggs.
🍌Maintain Gut Health with Probiotics & Prebiotics
Your gut is often referred to as your second brain because it has a profound impact on your mood and motivation. A healthy gut can enhance your overall well-being, while an imbalance can increase the risk of depression and anxiety.
Foods that can improve your gut include:
Probiotics: Greek Yogurt, kimchi, kombucha, kefir, and sauerkraut.
Prebiotics: Bananas, dragonfruit, onions, berries, garlic, oats, soybeans, and mushrooms.
💧Stay Hydrated
Water is so important for a healthy brain! Staying hydrated helps maintain focus and increases energy levels and mood. Make sure to drink plenty of water, especially since the temperature has risen. A helpful way to make sure you are hydrated is to implement electrolytes into your daily water intake. Brands for these include: Liquid IV, Nuun, LMNT, and even plain coconut water!
Healthy Recipes! 🥤Gut Healthy Smoothie
Ingredients:
Greek Yogurt, Blueberries, banana, spinach, honey, milk of choice, and peanut butter. Instructions:
1) Blend these ingredients together for a tasty and healthy treat!
2) Optional: add protein powder for an extra boost of protein to support muscle growth!
🥗Salmon Quinoa Salad
Ingredients: Sweet potatoes, lettuce, salmon, quinoa, avocado, red onion, feta cheese, olive oil, salt, pepper, honey, dijon mustard, and lemon juice.
Instructions:
1) Roast sweet potatoes: Preheat the oven to 400°. Prepare your sweet potatoes by cutting them into cubes and tossing them with olive oil, salt and pepper. Roast for 20-25 minutes.
2) Cook salmon: Preheat the oven to 375°. Rub salmon with olive oil, salt, and pepper. Bake for 15-20 minutes.
3) Cook quinoa: Combine 1 cup of quinoa with 2 cups of water. Bring this to a boil and then simmer for about 15 minutes until water is absorbed.
4) Prepare your salad dressing: Whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon honey, salt, and pepper until well combined.
5) Assemble salad: In a bowl combine your favorite lettuce (I suggest spinach) with quinoa, sweet potatoes, avocado, red onion, and feta cheese.
6) Enjoy!
😋Healthy "Snickers"
Ingredients: Dates, peanut butter and chocolate chips
1) Remove the pits from your dates by slicing down the middle.
2) Stuff a spoonful of peanut butter into the center of the date.
3) Add a few chocolate chips to the peanut butter.
4) Freeze these for a few hours and enjoy!
Enjoy these healthy recipes and let the Prosper team know if you try them out!😊
🍽The Importance of Intuitive Eating
Although these healthy food options are amazing for our bodies and minds, it is crucial to not think of any food group as "good" or "bad.'' Intuitive eating involves trusting your body's natural signals to make food choices that feel right for you, free from the influence of diet culture. This practice consists of truly listening to what our body needs without guilt, and promoting peace with food by treating all foods as emotionally equal.
While Intuitive Eating can be very challenging, it is an important step toward a healthier relationship with food.
If you are struggling with body image or an eating disorder, go to nationaleatingdissorders.org for resources.
Keep your eye out for exciting new updates in Prosper coming soon! We're thrilled to announce the upcoming release of a Spanish language version, as well as a Summer theme🤩
