Whenever we’re feeling down or anxious, most of us don’t feel like exercising, right?
Sometimes, we’d rather stay in bed or think a lot about the things that are causing our emotions or anxieties.
But for me, these are the times when we need exercise the most.
This is because cardiorespiratory and muscular fitness are associated with improved physical health outcomes for people experiencing anxiety and depression. This has been shown in a 7-year prospective cohort study that examined associations between cardiorespiratory fitness and grip strength with the incidence of common mental disorders. In fact, low cardiorespiratory fitness and low grip strength were associated higher odds of experiencing common mental health symptoms in this study [1].
So, when anxiety and depression kicks in, I believe this is the time when we should get off the couch or bed, walk or run outside (following covid protocols of course) or do strength training activities at home and keep moving!
And if you do, pat yourself on the back and reward yourself after with a tasty post-workout treat:
Blueberry-Banana-Peanut Butter Ice Candy!
This is actually a left-over from a post-workout smoothie I made one time. I transferred the remaining smoothie into ice candy bags, placed them in the freezer and voila – I no longer have to prepare post-workout snacks each time I finish a workout session. This is perfect for hot and humid days (like everyday in the Philippines).
Here is the recipe for the smoothie which you can make into ice candy (or popsicles!) for future (and more exciting) snacking:
- 1 cup Blueberries (Fresh or Fresh-frozen)
- 1 cup Soy milk or any low fat milk
- 1 pc Banana (sliced into banana coins)
- 2 Tbsp Peanut butter
- Simply put all ingredients in a blender and blend until smooth.
- Transfer to ice candy bags, seal and place in the freezer until frozen.
Blueberries contain essential nutrients such as fiber, vitamin C, vitamin K and manganese as well as phytonutrients. Adding peanut butter and milk adds protein for better post-exercise recovery. Hence, this snack is a healthier twist to our usual sugary ice candy. Plus, it’s so easy and tasty that even my 4-year-old picky eater loved it!
Blueberries are delicious, simple, versatile and oh so pretty! Who wouldn’t feel happy nibbling on these cuties, right? Having a healthy and tasty post-exercise snack will surely make you look forward to your next workout session and therefore helps you make exercise a habit.
Exercise and a well-balanced diet contribute to a healthier and happier you. Say goodbye to pandemic blues and say YES to exercise and ENJOY a healthy and tasty snack after.
Whether you’re cooking, snacking, or pursuing healthy habits, blueberries bring back the pleasure and ease that help us to eat well and enjoy our food. Indeed, blueberries are infinitely snackable!
Fresh blueberries from the U.S. are available in stores near you and also offered by online fruit sellers. Get yours now while they’re in season!
Kain po! ?
This is a sponsored post by USA Blueberries – Philippines (@usblueberriesphl on Facebook and Instagram). All opinions are mine, and references are indicated below:
Refrences:
[1] Kandola AA et al (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank. BMC Medicine. Accessed August 8, 2021. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01782-9
For more information about blueberries:
https://blueberry.org/recipes/
https://blueberry.org/health-benefits/nutrition-facts/
https://blueberry.org/health-benefits/heart-check-certification/