New for 2010

NRSB have a huge focus upon healthy eating and healthy living – ‘with a healthy lifestyle becomes a healthy stronger you!!’  With obesity on the rise and becoming a national concern, it is important that we try and eat healthy and get active in order to create a healthier lifestyle. 

Eating Habits

Eating the correct nutrients and meals in a day will improve your lifestyle. The main eating habit that people struggle with is eating breakfast; this is the most important meal of the day creating a great start to the day. No breakfast can lead to overeating throughout the day.  It is also important to have a balanced lunch and dinner trying to remember to include you 5 a day, another important aspect in eating habits.  Try to maintain the balance of carbohydrates (pasta, bread, potato etc) protein (meat/fish) and fats in your diet as this will contribute to a happy healthier you.      

Eating fruit and vegetables is important for us all . . . but do YOU get your five a day?  5 a day provide the essential nutrients and vitamins that the body needs to function and reduces the risk of illness so it is important you try and get your 5 a day.

 

Achieve The Recommended 30 Minutes Of Exercise A Day

Any movement can count towards the recommended 30 minutes a day, whether that be jumping, skipping, dancing, or walking the dogs . . . it all adds up and it will make a big difference to your life! Doing 30 minutes of moderate intensity exercise, five times a week can half your risk of contracting heart disease, you will start to maintain a more positive attitude to life and have more energy. Moderate intensity activity means that you should feel warm and slightly out of breath afterwards. By doing this amount of exercise, you’ll help keep your heart, lungs and bones in good working order.  It is important to realise however that you don’t have to do your 30 minutes all one go; it can be done in short 10 minute bursts.

 

Link To Eye Conditions

Changes in diet can do wonders for your health and in particular your eyes.

Carrots – contain beta- ogrotene, covered in vitamin A vital to eye function

Spinach and dark green leafy vegetables – people with higher intakes of carotendois have 60 percent lower risk of developing macular degeneration, prevents free radical damage.

Berries and cherries – provide powerful antioxidants that help prevent macular degeration, also contain bioflavonoid that can strengthen small blood vessels that supply your eyes with oxygen and nutrients.

Omega 3 - found in fish , decreases eye pressure by 13% found in fish

 

Healthy Recipes For You To Try

Stir Fry 

Preparation time: 2 minutes, Cooking time: 8 minutes

 

Ingredients

125g medium or fine dried egg noodles

1.2 litres (2 pints) chicken or vegetable stock

300g fresh or frozen stir-fry vegetables

250g skinless, boneless roast chicken breasts, sliced

Ground black pepper

Few drops of soy sauce

 

Ready in 4 simple steps

1.  Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes.

2.  Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables and simmer for 5 minutes.

3.  Drain the noodles, then add them to the saucepan with the sliced chicken. Season with some pepper. Heat for 1-2 minutes, then ladle into warmed bowls.

4.  Serve each portion sprinkled with a few drops of soy sauce and some chives or coriander (if using).

 Why not try adding carrots, peppers, broccoli, spring onions, cabbage and mushrooms.

 

Vegetable Curry

 Preparation time: 15 minutes, Cooking time: 35 minutes

 Ingredients

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, crushed
2 1/2 tablespoons curry powder
2 tablespoons tomato purée
1 (400g) tin chopped tomatoes
1 vegetable stock cube
285g frozen mixed vegetables
340ml (12 fl oz) water

Ready   in  3 simple steps 1. In a large saucepan over medium high heat, heat oil and sauté onion and garlic until golden. 2. Stir in curry powder and tomato purée, cook 2 to 3 minutes. 3. Stir in tomatoes, vegetable stock cube, mixed vegetables and water. Cook approximately 20 to 30 minutes until vegetables are well done (not crunchy).  Serve with rice.

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