Nutrition Corner

11 Foods That Lower Cholesterol: To effectively lower cholesterol, experts recommend a diverse dietary approach similar to a well-balanced investment portfolio, incorporating a variety of cholesterol-lowering foods rather than focusing on just one or two. A diet rich in fruits, vegetables, whole grains, plant proteins, and foods high in soluble fiber, like oats and almonds, not only reduces cholesterol levels but also supports overall health, including blood pressure, artery flexibility, and mental well-being.

The Importance of Dietary Fiber: Dietary fiber, found in whole grains, fruits, vegetables, nuts, and legumes, can significantly reduce the risk of various health conditions. Specifically, a high-fiber diet may lower breast cancer risk if started early in life and reduce the risk of type 2 diabetes by minimizing blood sugar spikes and decreasing insulin production.

Recipe for The Day

Low Carb Berry Crumble Recipe: This low-carb berry crumble is a quick and delicious dessert, ready in 45 minutes with a preparation time of just 10 minutes and baking time of 30-35 minutes. Made with mixed berries, almond and coconut flours, sliced almonds, and sweetened with erythritol, it offers a satisfying treat with 176 calories, 11 grams of carbohydrates, and 5 grams of dietary fiber per serving.

Lifestyle & Fitness Focus

7 Best Strength Exercises for Runners

Strength training can significantly enhance running performance by improving muscle strength, running economy, and form. Incorporating a variety of exercises can target the key muscle groups used in running.

Here are seven effective strength exercises recommended for runners:

1. Push-Up: Start in a plank position with hands under shoulders, lower your chest to the floor, and push back up while keeping your body in a straight line. Modify by performing on your knees or with elevated hands if needed.

2. Superman Back Extension: Lie face down with arms extended, lift your arms, chest, and legs off the ground while keeping your hips pressed down, then lower them with control.

3. Lying Leg Raises: Lie on your back, keep your legs straight, lift them a few inches off the floor, and lower them slowly without lifting your lower back.

4. Double-Leg Jumps With Jump Rope: Jump with both feet over a rope while keeping your arms bent and close to your body; alternate to single-leg jumps for added difficulty.

5. Glute Bridge: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes, and lower slowly without arching your back.

6. Calf Raises: Stand on a flat surface or step with feet hip-width apart, raise your heels to stand on your toes, hold briefly, then lower slowly. Increase difficulty by performing one leg at a time or adding weights.

7. Forward-to-Reverse Lunge: Step forward with one leg into a lunge, push back to the starting position, then step backward into a reverse lunge. Alternate legs for each repetition.

Perform these exercises in sequence for one to two minutes each, then repeat the circuit twice a week on non-consecutive days to strengthen muscles supporting running and improve overall performance.

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