Wednesday, September 14, 2011

MInd Nutrition

  foods for healthy brain

Mental health is crucial to personal well-being, family and interpersonal relationships and contribution to community or society.  Nutrition plays a major role helping the mind mend itself.  We are what we eat.  Edward Stanley said, those who think they have no time for healthy eating, will sooner or later have to find time for illness.  Many common health problems can be prevented or alleviated with a healthy selection of food.  For instance, peaches can enhance in calming anxiety and promoting a good night’s sleep. They’re also said to contain ingredients that help fight cancer cells and improve your complexion.  Eating blueberries help increase energy and brain function. They can also help in boosting your mood.  The way a person eats, thinks and feels about themselves will greatly affect their spirit.

Simply belonging to a team or group of supporters, can make a world of difference.  Social support involves providing practical help around the social dimensions of a person’s well-being such as friends and family.   A persons growth can be bonded stronger being surrounded by like minded positive people.   

Did you know?   Individuals with a negative mindset are more likely prone to illnesses. The mind is an extraordinary ‘Universe.‘  Everybody and anybody can encourage people with proper guidance as well as provide support.  Being  an advocate on better living teaches people how to support one another. As the saying states, Dare to dream! Self knowledge will positively change your life. 

5-9 servings of Fruits & Vegetables
(emphasis on Vegetables)
The high fiber content of whole fruits and vegetables helps balance the blood sugar of your body. Avoiding the ups and downs in blood sugar is key to nurturing your brain.
The phytonutrient, live enzyme and vitamin content of these foods not only feed the brain, but protect the brain from damaging free-radicals with their amazing antioxidant power.   A minimum of five servings of fresh fruits and vegetables each day should be eaten.  When possible a variety of raw vegetables should be added to your daily consumption. 

Three recipes for Healthy Meals 

Apricot Stuffed Chicken

Makes 4 servings.


2 whole chicken breasts, boned, skin on
1/2 cup dry stuffing mix
1/4 cup chopped onion
2 tbsp unsalted butter, melted
1/2 tsp ground ginger
4 fresh apricots (1/2 lb), halved
1/2 cup apricot jam
1 tbsp cider vinegar


Place chicken skin side down and pound with a mallet to flatten slightly. Combine stuffing mix, onion, butter, and 1/4 teaspoon ginger. Spoon stuffing mixture in a strip along center of each breast. Place apricot halved on top of stuffing. Wrap chicken around filling; tie each chicken roll with a string every 2 inches. Barbecue on rack about 5-1/2 inches above medium-hot coals 15 minutes, turning once or twice. Mix apricot jam, vinegar and remaining 1/4 teaspoon ginger. Brush jam mixture over chicken rolls; continue cooking until done, about 5 to 10 minutes.


Nutrition information per serving: 340 calories, 17 g protein, 40 g carbohydrates, 163 mg sodium, 13 g fat, 62 mg cholesterol, 1 g dietary fiber, 1095 IU vitamin A, 368 mg potassium.


Recipe provided by the California Fresh Apricot Council

Herbalife Nutritional Meal Replacement 

[Formula+1+shake.jpg]Tropical Passion
Fresh Pineapple slices
4 oz. Orange juice
1/4 or 1/2 Frozen Banana
2 Dessert spoons. - Herbalife Formula 1 Tropical Fruit
10 oz. water or soy/almond milk
4-5 cubes of ice
Blend well and enjoy! Serves 1



for Nutritional facts: Go to 


Honey Soy Grilled Salmon with Edamame Recipe

The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.
Picture of Honey Soy Grilled Salmon with Edamame Recipe Photo: Honey Soy Grilled Salmon with Edamame Recipe 


  • 1/4 cup packed cilantro leaves
  • 2 scallions
  • 2 teaspoons vegetable oil
  • 1 teaspoon grated ginger
  • Kosher salt and freshly ground pepper
  • 4 center cut skin-on wild salmon fillets, about 6 ounces each
  • 2 teaspoons fresh lime juice
  • 2 teaspoons low-sodium soy sauce
  • 2 teaspoons honey
  • 1/4 teaspoon black sesame seeds
  • 1 1/3 cups cooked edamame
  • Lime wedges, optional garnish
Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.

Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

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Nutritional analysis per serving (analysis not including optional lime wedges)
Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg


Spinach and ricotta cheese shells with tomato and breadcrumbs

Spinach and ricotta cheese shells with tomato and breadcrumbs

This dark leafy green and soft cheese combination always scores highly on the flavour scale.


  • 300g (3 cups) large pasta shells
  • 1 packet (400g) spinach, trimmed
  • 400g reduced-fat ricotta
  • 1 courgette, grated
  • 1/4 cup pine nuts, lightly toasted
  • 1 teaspoon finely-grated lemon zest
  • 670g jar (2 1/2 cups) tomato passata
  • 1/4 cup fresh white breadcrumbs
  • 1 1/2 tablespoons grated Parmesan cheese


Step 1 Cook pasta following packet directions. Drain well.
Step 2 Place spinach in a large heatproof bowl. Just cover with boiling water and set aside for 30 seconds. Drain then squeeze out excess water. In a large bowl, combine chopped spinach, ricotta, courgette, pine nuts and zest. Season with salt and pepper.
Step 3 Preheat oven to 180ºC. Lightly oil a 1.5L/6 cup-capacity ovenproof baking dish. Spread 1 cup passata over base of dish. Spoon ricotta filling into pasta shells and arrange in a single layer in dish. Pour remaining sauce evenly over pasta then sprinkle with breadcrumbs and Parmesan. Place in oven and bake for 20 minutes, or until breadcrumbs are golden.
*Make it gluten-free 
Use gluten-free pasta and bread. Ensure pasta is also gluten-free.
Health Food Guide

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