Words on Wellness

Staying Active Benefits Mental Health

     Being active benefits you in many ways besides helping control weight. Exercise can improve chances of living longer, the strength of your bones and muscles, and your mental health. In addition, exercise decreases risks of cardiovascular disease, high blood pressure, Type 2 diabetes, and some cancers.

     Just one hour of exercise a week is related to lower levels of mood, anxiety, and substance use disorders. Making physical activity part of your daily routine means you are less likely to have depression, panic disorder, and phobias (extreme fears). One study found that for people with anxiety, exercise had similar effects to cognitive behavioral therapy in reducing symptoms.

     It is recommended adults get 150 minutes a week of moderate-intensity exercise. That can be broken down into ten minutes at a time, fifteen times a week. Daily small changes can create huge gains for overall fitness and mental health.

Confetti Rice and Bean Salad

Ingredients

     • 1 cup instant brown rice, uncooked

     • 1 cup tomatoes, chopped (1 medium)

     • 2 carrots (finely chopped or grated)

     • 2 tablespoons onion (finely chopped)

     • 1 cup corn kernels (frozen or fresh)

     • 1 can (15 ounces) black beans (drained and rinsed)

     • 1/4 cup lime juice

     • 1/4 cup oil (canola, vegetable, or olive)

     • 1/2 teaspoon salt

     • 1/2 teaspoon ground black pepper

Instructions

     • Cook rice according to package directions. Let cool.

     • Wash and cut up tomatoes, carrots, and onion while rice is cooling and put into a large bowl.

     • Add corn and drained and rinsed black beans to the bowl.

     • Add cooled rice to the bowl.

     • Whisk together lime juice, oil, salt, and ground black pepper in a small bowl. Pour over rice and veggie mixture. Stir gently to combine.

     • Refrigerate at least 30 minutes before serving to let flavors mingle.

     Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.