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OL Healthy Meal

Stuck for healthy meal ideas?

Try this delicious, warming Butternut Squash Soup for a nutrient-dense, immune-boosting meal!

Other vegetables and herbs can of course be added depending on what you have access to. Sweet potato works well as does cauliflower, or add a handful of fresh or frozen spinach. This recipe would provide around 2 servings.



1 cup (3-4 medium) carrots, chopped

1 cup (200g) Butternut squash, peeled and chopped

½ onion, peeled and chopped

1 tablespoon olive or coconut oil

1-inch piece fresh ginger root, peeled

1 pint chicken or vegetable stock (broth can be used instead)

Sea salt and black pepper to taste

1 teaspoon chopped parsley, to serve



Sautee onion, ginger and vegetables in a pan with oil until softened. Add stock or broth and simmer until vegetables are soft. Place all ingredients in a blender and blend until smooth. An immersion blender can also be used. Season to taste and sprinkle with parsley.



Healthy Lifestyle Tip: How Exercise Improves Mood

Sure, exercise is good for your body, but did you ever think about how it could boost your mood?

Science backs up the premise that regular exercise actually boosts your mood and makes you a more joyful person. When you work out intensely, physiological changes take place in your body that increase the feeling of happiness.


Cortisol and Happiness

When you are stressed out, feel frustrated, suffer from fears, have anxieties or get angry, your body reacts by producing cortisol. Cortisol is a hormone that damages the body's organs over time. When you exercise intensely, you decrease the amount of cortisol in your body, leading to greater health and happiness.


Feeling Good with Endorphins

Another powerful reaction of the body to exercise is the release of endorphins. Endorphins stimulate the brain and numb pain. They create feelings of elation and contentment. And decrease stress. If you want to feel happier, exercise!


Using Fitness to Feel Better

Although any level of exercise is better than none at all, if you want to use fitness to feel happier, be sure to integrate activities that increase your heart rate into your routine. The positive chemical changes leading to greater happiness are more likely to take place if you engage in activities such as heavy weightlifting, running, jogging, swimming, cycling or any other activity that challenges you on a cardiovascular level.


Working Out with Others

Fitness activities can also create greater happiness by increasing your interaction with others. Training for a marathon with a running partner, playing on a company soccer team or meeting friends at the gym several times a week are all great ways to get both the physiological and emotional benefits regular fitness activities can provide.


Using fitness to feel more joy in your life is an effective strategy. Choose fitness activities that you enjoy and do them with people you love. Mix things up as much as possible. Variety helps to increase enjoyment. Give yourself a couple of weeks and you'll be feeling great!


Let's get moving!


Disclaimer: The content of this page is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition.