Nutrition Corner

Redefining Health - The Surprising Link Between Diet, Diabetes, and Mental Health: New literature reviews from College of Public Health researchers have provided new insights into the link between nutrition and mental health.

The 30 Healthiest Foods to Eat Every Day: All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fat, and carbohydrates.

Recipe for The Day

15-Minute Spicy Ramen: This spicy ramen will be on your table faster than the time it takes to get food delivered. We ditch the spice packet that comes with the soup mix in favor of our own savory broth that strikes the perfect balance between salty and sweet while keeping sodium in check.

Lifestyle & Fitness Focus

3 Stretches to Improve Flexibility

• The Overhead Side Stretch: It can be done standing or seated. Raise your arms overhead and interlace your fingers if you can. Keep your torso long. Gently lean to the left and hold for 10 to 30 seconds before returning to the center. Repeat gently leaning to the right and hold for 10 to 30 seconds.

• The Shoulder Stretch: It can be done standing or seated. Reach your right arm across your body. Place your left hand on your upper right arm and draw your right arm closer. Hold for 10 to 30 seconds and release. Switch arms and repeat.

• Calf Stretch: Stand with your left leg in front, slightly bent, and your right leg behind. You can do this exercise near a wall or counter to hold on for support. Gently press your right heel into the floor to feel a comfortable stretch. Hold this stretch for 10 to 30 seconds before releasing. Switch legs and repeat the exercise.

3 Reasons You Are Lacking Energy

• Insufficient sleep: Not getting enough sleep is one of the most common factors behind feeling low on energy. Sleep is restorative physically and mentally—it’s your body’s way of recuperating from all the stress it experienced [during] the day.

• Not eating the right balance of foods: Nutrition—both the actual food we eat and our eating schedules and habits—is so closely tied to our energy levels. Food is fuel, afterall. But not all food offers the ideal kind of energy: the kind that lasts and won’t leave you with an even lower energy dip later on; the kind that powers up our many internal systems to thrive long term.

• Stress: Being stressed too much and too often is a surefire way to feel completely drained of energy. When your mind is always in overdrive, it’s difficult for your body to catch a break and generate energy.

4 Naturally Low-Sodium Foods to Reach for at the Supermarket

• Herbs and Spices: Herbs and spices are fantastic options. They take the taste of your recipes to the next level and are naturally low in sodium.

• Whole, Fresh Fruits: Fruit is another food group that’s naturally low in sodium. This is great news, as they are the perfect snack substitute for the salty go-tos most of us reach for in the afternoons

• Fresh Vegetables: It may not come as a surprise that veggies in their original state are also low-sodium foods. This makes them a great addition to whatever meal or snack you’re whipping up. Veggies are also an excellent source of fiber, vitamins, minerals, and plant compounds that help boost your immune system and overall health.

• Unprocessed Meats: While lunch meats and cured meats like deli turkey, ham, bacon, and pepperoni are some of the highest-sodium foods you can find, meats that have not been processed, treated, packaged, or cured tend to be pretty low in sodium. Lean protein contain lower amounts of saturated fat and cholesterol that may contribute to elevated blood cholesterol levels. Some of these include skinless poultry, pork tenderloin, or lean beef (in moderation).

4 Inner-Thigh Exercises for Strength and Endurance

• Sumo squats: Not only is this a great exercise for working the inner thigh, but you will also feel a deep stretch when lowering the body.

• Lateral lunge: The exercise will also challenge balance and control.

• Scissor plank with gliders: Not only is this a great target for the inner thighs, but it will also help with core strength and shoulder stabilization.

• Deficit reverse lunge: Adding a greater degree of movement will create extra loading and demand on the inner thighs.

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