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Healthy Everyday Habits

Maintaining healthy habits after 40 is key to improving longevity, physical health, and mental well-being. Here are some essential healthy habits for people over 40:

1. Regular Physical Activity
Strength Training: Builds muscle mass, which declines with age, and supports bone health.
Cardiovascular Exercise: Activities like walking, cycling, or swimming improve heart health and stamina.
Flexibility and Balance Exercises: Yoga or stretching routines help maintain mobility and prevent falls.
2. Balanced Diet
High in Fiber: Include whole grains, fruits, and vegetables to support digestion and reduce cholesterol.
Lean Proteins: Important for maintaining muscle mass. Sources like fish, chicken, beans, and nuts are ideal.
Healthy Fats: Include sources like olive oil, avocados, and omega-3 fatty acids from fish to support brain and heart health.
Calcium and Vitamin D: Ensure bone health by incorporating dairy, leafy greens, and fortified foods.
3. Stay Hydrated
Water intake is vital for maintaining energy, supporting metabolism, and aiding digestion.
4. Quality Sleep
Aim for 7-8 hours of sleep to support cognitive function, mood, and physical recovery.
5. Regular Health Screenings
After 40, regular check-ups for blood pressure, cholesterol levels, and cancer screenings (like mammograms or colonoscopies) are crucial for early detection.
6. Stress Management
Techniques such as meditation, mindfulness, or hobbies can help reduce chronic stress, which is linked to heart disease and other health issues.
7. Mental Health Maintenance
Engaging in mentally stimulating activities like reading, puzzles, or learning new skills can help maintain cognitive function.
8. Limit Alcohol and Quit Smoking
Reducing alcohol intake and quitting smoking significantly lower the risk of chronic diseases like liver disease, cancer, and heart disease.
By integrating these habits into daily life, individuals over 40 can improve their health and quality of life.

Healthy and Delicious Recipes

Energizing Quinoa Salad with Avocado & Chickpeas

Ingredients:

  • 1 cup quinoa, cooked
  • 1 can chickpeas (15 oz), drained and rinsed
  • 1 avocado, diced
  • 1/4 cup sunflower seeds (optional: for crunch)
  • 2 cups spinach, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper, to taste
  • 1 tsp turmeric (optional: for anti-inflammatory benefits)
  • 1 tbsp fresh parsley, chopped

Instructions:

  1. Cook the quinoa according to package instructions. Let it cool.
  2. In a large bowl, combine the chickpeas, avocado, spinach, cherry tomatoes, red onion, and sunflower seeds.
  3. Add the cooked quinoa and mix gently.
  4. In a small bowl, whisk together olive oil, lemon juice, turmeric, salt, and pepper.
  5. Pour the dressing over the salad and toss to coat.
  6. Garnish with parsley and serve.

Why it's great for energy:

  • Quinoa is a complete protein, providing essential amino acids for muscle repair and sustained energy.
  • Chickpeas are rich in fiber and protein, helping regulate blood sugar.
  • Avocados provide healthy fats, keeping you full and energized longer.
  • Spinach and turmeric offer iron and anti-inflammatory benefits, both crucial for energy and recovery.

Baked Apples with Cinnamon & Walnuts

Ingredients:

  • 4 medium apples (Honeycrisp, Fuji, or your favorite variety)
  • 1/4 cup chopped walnuts
  • 2 tbsp raisins (optional)
  • 1 tbsp coconut oil or butter, melted
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1 tbsp honey or maple syrup (optional)
  • Greek yogurt (optional for serving)

Instructions:

  1. Preheat the oven to 350°F (175°C).
  2. Core the apples, leaving the bottom intact to create a well.
  3. In a small bowl, mix the chopped walnuts, raisins, cinnamon, vanilla extract, and melted coconut oil.
  4. Stuff each apple with the walnut mixture and place them in a baking dish.
  5. Drizzle with honey or maple syrup if desired.
  6. Bake for 25-30 minutes until the apples are tender and golden.
  7. Serve warm, optionally with a dollop of Greek yogurt for added creaminess.

Why it’s healthy:

  • Apples are a great source of fiber and antioxidants.
  • Walnuts provide healthy fats, protein, and omega-3s, which support brain health.
  • Cinnamon helps regulate blood sugar and adds a sweet, warming flavor without extra sugar.

 

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