Staying Strong

? Top the salad with crumbled feta cheese and serve.

Enjoy this nutritious and flavorful whole grain salad as a side dish or a light meal!

• Include lean protein sources:

Lean protein sources such as chicken, fish, tofu, beans, and legumes provide important amino acids that are essential for building and repairing tissues in the body.

Here's a recipe for grilled chicken with a citrus marinade:

Ingredients:

? 4 boneless, skinless chicken breasts

? 1/4 cup olive oil

? 1/4 cup fresh orange juice

? 1/4 cup fresh lemon juice

? 2 cloves garlic, minced

? 1 teaspoon salt

? 1/2 teaspoon black pepper

Instructions:

? In a large bowl, whisk together the olive oil, orange juice, lemon juice, garlic, salt, and pepper.

? Add the chicken breasts to the bowl and toss to coat in the marinade. Cover and refrigerate for at least 30 minutes or up to 4 hours.

? 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:

• Read food labels:

Food labels can help you identify the amount of sugar, fat, and calories in a product. Choose products with low amounts of added sugar and unhealthy fats.

Reading food labels can help you make more informed decisions about what you eat and drink. Here are some tips on how to read food labels:

? Start with the serving size: The serving size tells you the amount of food or drink that is considered one serving. Make sure to check the serving size, as all of the other information on the label is based on it.

? Check the calories: The calories listed on the label refer to the amount of energy in one serving of the food or drink. If you are trying to manage your weight, pay attention to the calories.

? Look for nutrients: The label will list the amounts of nutrients like fat, sodium, carbohydrates, and protein. Make sure to check the amounts of these nutrients, as they can affect your health.

? Check the % Daily Value (% DV): The % DV tells you how much of a nutrient is in one serving of the food, based on a 2,000 calorie per day diet. If a food has 20% DV of a nutrient, it means one serving provides 20% of the recommended daily intake for that nutrient.