Welcome to the community
Welcome to The Healthy Apple Community! We welcome you with wide open arms, wide smiles and loving hearts!
Thank you for visiting our pages. You will find lots of ideas, tips, hacks, inspirations and motivations to help you develop healthy habits.
We also spotlighted some of our favorite healthy recipes for this issue. So don't forget to check them out.
Again, thank you and welcome!
Your Healthiest Self
Each person's "healthiest self" is different. Each of us is unique in our own way - our bodies, minds, living conditions, and the social circles influencing our lives. Below are the some tips for improving you physical healths that can help decrease your stress, lower your risk of disease and increase your energy.
GET ACTIVE
Sedentary behavior has been linked to many medical problems. Moving more and sitting less can have big healthy benefits. Experts recommend adults to have at least two and a half hours of moderate physical activity a week.
To increase your activity:
1. Take the stairs instead of elevator.
2. Set an hourly alarm. Break and move around.
3. Walk on treadmill or stationary bike wile watching TV.
4. Have a small weight in your home and office for doing arm exercises.
5. Take a walk on you lunch breaks.
6. Join an online exercise to stay active from home.
MAINTAIN YOUR MUSCLE
Building muscle helps you keep up with activities you enjoy. Strength training keep bones healthy. Experts recommend strength training for all major muscle groups tow or more days a week.To build muscle safely:
1. Starts slowly. Pay attention to your body. Pain means that your overdoing it.
2. Start with small amount of weight then gradually increase over time and as you get stronger.
3. Do smooth and steady movements.
4. Avoid locking your joints.
5. Don't hold your breath during exercise.
Recipe Spotlight
Poke bowls are gaining popularity, so we decided to highlight our favorite poke bowl recipe in this issue.
So what is a Poke Bowl?
A poke can be traced back to a simple Hawaiian dish of raw fish, sprinkled with seaweed, sea salt and sometimes kukui nuts. Chinese and Japanese immigrants to the islands brought other ingredients like soy sauce, sesame oil and seeds to slowly evolved to what is known as poke today.
Ingredients
8 ounces raw Ahi tuna, diced
2 green onions, sliced
2 Tbsp sesame seeds
2 cups cooked brown rice
½ cup chopped cilantro leaves for serving
½ cup Ponzu Sauce
Ponzu Sauce
½ cup soy sauce
1 orange, juiced
1 lemon, juiced
Whisk ingredients in a small bowl. Store in a sealed jar in the refrigerator.
Preparation
1. In a medium bowl, add Ponzu Sauce to the diced tuna and refrigerate for 30 minutes
2. Stir green onions and sesame seeds into the tuna.
3. Divide rice between 2 serving bowls and top with tuna. Sprinkle with chopped cilantro
Serves 2
Source: Bowls Made Simple
8 ounces raw Ahi tuna, diced
2 green onions, sliced
2 Tbsp sesame seeds
2 cups cooked brown rice
½ cup chopped cilantro leaves for serving
½ cup Ponzu Sauce
Ponzu Sauce
½ cup soy sauce
1 orange, juiced
1 lemon, juiced
Whisk ingredients in a small bowl. Store in a sealed jar in the refrigerator.
Preparation
1. In a medium bowl, add Ponzu Sauce to the diced tuna and refrigerate for 30 minutes
2. Stir green onions and sesame seeds into the tuna.
3. Divide rice between 2 serving bowls and top with tuna. Sprinkle with chopped cilantro
Serves 2
Source: Bowls Made Simple
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