They say " A healthy mind is in a healthy body"

Did you know...  

                 WHAT IS THE GOOD NEWS ABOUT EXERCISE ?

* It helps keep your heart strong and healthy, and reduces your risk of a heart attack or a stroke.

                       Cycling            Dancing

* It can help you lose weight.

* It helps you relax, cope with stress and sleep well at night.

                    Swimming       Jogging

*It gives you the energy to do other things you enjoy.

* It does not have to mean strenuous sports or workouts.

                     Walking         Aerobics

*As little as 20 minutes, three times a week, can make all the difference.

They say " You are what you eat!!"

Did you know...

Choosing the right foods not only keeps you healthy but also boosts energy levels and lifts your spirits.  Aim to get all your nutrients from the food you eat.  Try to eat a balanced diet that includes a wide variety of foods and plenty of fresh, raw vegetables and fruit.  This should provide all the vitamins and minerals you need.

Here are some examples  of vitamins and minerals and where to find them

Vitamin B (complex, including, B1, B2, B6, B12), found in:

• Bread, beans, peas, leafy green vegetables

• Cereals, almonds, nuts                                                ,

• Beef, liver, poultry                                                    

• Bananas, avocados, orange juice

• Mackerel, sardines, herring

Vitamin A,  found in:

• Apricots, watermelon

• Broccoli, carrots

• Citrus and yellow fruits

• Egg, cheese and Milk

Vitamin C, found in:

• Citrus fruit, strawberries, blackcurrants

• Tomatoes, potatoes, broccoli

• Green vegetables, cabbage

Vitamin D, found in:

• Sunlight

• Oily fish, such as mackerel and herring

• Cod Liver oil, eggs and dairy products

Vitamin E, found in:

• Nuts, seeds, vegetable oils

• lettuce, leafy green vegetables

• Eggs, dairy produce

Calcium, found in:

• Milk, cheese

• Broccoli, leafy green vegetables

• Pulses, nuts, seeds

Iron, found:

• Meat, Kidneys, liver

• Chicken, eggs, fish, Parsley

• Wholemeal bread, green vegetables

Magnesium, found in:

• Nuts, whole grains, soya

• Leafy green vegetables, shrimps

Zinc, found in:

• Meat, liver, turkey

• Herrings, wholegrain foods,

• pumpkin seeds

Good luck with your good performance