style="font-size:15px;"> ★ Water activities: Activities such as swimming, kayaking, and fishing can be a great way to enjoy natural bodies of water like lakes, rivers, and oceans.
No matter how you choose to spend time in nature, the important thing is to take a break from the hustle and bustle of daily life and immerse yourself in the beauty and tranquility of the natural world.
2. Nutrition
Nutrition is a very important aspect of promoting physical health through self-care. Eating a balanced diet that is rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help nourish your body and support optimal physical function.
Here are some tips for incorporating good nutrition into your self-care routine:
Eat a variety of nutrient-dense foods: Choose a wide range of foods that are packed with essential vitamins and minerals, including dark leafy greens, colourful fruits and vegetables, whole grains, and lean protein sources like fish, chicken, and legumes.
Eating a variety of nutrient-dense foods is crucial for promoting physical health through self-care. Nutrient-dense foods are those that are rich in vitamins, minerals, and other essential nutrients that our bodies need to function properly. Below are a few suggestions that might be helpful for incorporating a variety of nutrient-dense foods into your diet:
• Eat a rainbow of fruits and vegetables:
Eating a variety of colourful fruits and vegetables can provide your body with a wide range of essential nutrients. Aim to include at least 5 servings of fruits and vegetables in your diet each day.
Here is a recipe for a colorful fruit and vegetable salad:
Ingredients:
✓ 1 red bell pepper, chopped
✓ 1 yellow bell pepper, chopped
✓ 1 orange bell pepper, chopped
✓ 1 cup cherry tomatoes, halved
✓ 1 cup chopped cucumber
✓ 1 cup chopped carrots
✓ 1 cup chopped red cabbage
✓ 1 cup chopped kale
✓ 1 cup chopped pineapple
✓ 1 cup chopped mango
Dressing:
✓ 1/4 cup olive oil
✓ 1/4 cup apple cider vinegar
✓ 1 tbsp honey
✓ 1 tbsp dijon mustard
✓ Salt and pepper to taste
Instructions:
‣ In a large bowl, combine all chopped fruits and vegetables.
‣ In a small bowl, whisk together olive oil, apple cider vinegar, honey, dijon mustard, salt, and pepper until well combined.
‣ Pour the dressing over the salad and toss to coat.
‣ Chill in the refrigerator for at least 30 minutes before serving.
Enjoy your colorful and healthy rainbow salad!
• Choose whole grains:
Whole grains are a good source of fibre, vitamins, and minerals. Choose whole grain bread, pasta, rice, and cereals to increase your intake of these nutrient-dense foods.
Here's a recipe for a whole grain salad:
Ingredients:
✓ 1 cup quinoa
✓ 1 cup cooked farro
✓ 1 cup cooked brown rice
✓ 1 red onion, diced
✓ 1 red bell pepper, diced
✓ 1 yellow bell pepper, diced
✓ 1 bunch of kale, stems removed and leaves chopped
✓ 1/2 cup chopped fresh parsley
✓ 1/2 cup chopped fresh mint
✓ 1/2 cup chopped walnuts
✓ 1/2 cup crumbled feta cheese
✓ 1/4 cup olive oil
✓ 1/4 cup red wine vinegar
✓ Salt and pepper to taste
Instructions:
‣ Cook the quinoa according to package instructions and let it cool.
‣ In a large mixing bowl, combine the cooked farro, cooked brown rice, red onion, red bell pepper, and yellow bell pepper.
‣ In a separate bowl, mix together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
‣ Add the chopped kale, parsley, mint, and walnuts to the mixing bowl with the grains and vegetables.
‣ Pour the dressing over the salad and toss well to combine.
‣ 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.
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