Nutrition Corner

Can Nutrition and Exercise Help Cancer Survivors? - InventUM Dr. Tracy Crane is part of a clinical trial that is investigating the best way to cater diet and exercise programs to cancer patients.

What's on the menu? Five food trend predictions for 2024: The food and beverage industry is evolving, but what trends will shape the sector in the next 12 months?

Recipe for The Day

Keep this cream of broccoli soup recipe handy for the winter months (it’ll quickly become a favorite): In most cases, broccoli soup isn’t necessarily something that would make a person emotional. In my case, though, it kindles some wonderful memories of childhood, my beloved Grandparents, and falling in love with restaurants and dining for the first time.

Lifestyle & Fitness Focus

3 Health Benefits of Carrots

• They're Great for Weight Management: In addition to the fiber carrots provide, they're chock-full of water—a carrot is actually 88% water.3 This combination boosts fullness. Compared to other vegetables, carrots have also been associated with lower body mass index and lower rates of obesity.

• They Might Lower Cancer Risk: Antioxidants found in carrots have been tied to a reduced risk of several cancers, including lung, colorectal, prostate, and leukemia. The carotenoid antioxidant called beta-carotene was found to be linked to a low rate of cancers, including colorectal cancer.

• Carrots Help With Blood Pressure Regulation: The potassium in carrots plays a key role in regulating blood pressure. This mineral balances sodium levels and helps sweep excess sodium and fluid out of the body, which takes the pressure off the heart. This also makes carrots a good choice if you want to de-bloat after consuming too much salty food.

What 4 Foods to Avoid for High Blood Pressure

• Avoid or Limit - Bread and Rolls: Bread may seem harmless when it comes to watching your blood pressure. But bread and rolls are actually the top source of sodium for the general population.

• Avoid - Canned Soup and Other Canned Foods: Canned soup, including instant ramen, is notorious for having high levels of sodium. In fact, a cup of canned soup could contain as much as 830 mg.

• Avoid - Processed Meats and Cheeses: In particular, cold cuts, hot dogs, and bacon are top offenders, says Derocha, as they have tons of sodium; a mere 2-ounce serving (about six slices of deli meat) clocks in at as much as a third of your daily recommended dietary sodium.

• Avoid - Fast Food: This one likely doesn’t come as much of a surprise. There are so many healthy options becoming available regarding calories and fats, but sodium remains a challenge in these atmospheres.

3 Meal Prep Essentials That Make Healthy Eating Easy

• Best Meal Prep Containers - Ello Glass Meal Prep Container Set: If you’re going to cook meals in advance, the meal prep containers are essential. They’re made from durable glass with colorful silicone sleeves to protect the material, and the lids are airtight and leak-proof, making it possible to take your meal on the go if needed. Plus, the whole thing can go right in the dishwasher for easy cleaning.

• Best Food Scale - OXO Good Grips 11-Pound Food Scale: It can be tricky to eyeball equal portions when you’re meal prepping. The OXO Good Grips Food Scale has a large measuring plate and easy-to-read display. It can measure in ounces, pounds, grams, or kilograms, and the display actually pulls away from the base to make it easier to read if you’re measuring into a big bowl or container.

• Best Freezer Trays - Souper Cubes: These silicone trays are incredibly useful—they have pre-portioned trays that hold a single cup of food, and you can put the whole tray right into the freezer. The lids are sturdy plastic, allowing them to be stacked on top of each other, and when you want to take a serving out, the flexible silicone makes it easy to pop out the frozen food and reheat it.

Gain Strength and Build Muscle in 15 Minutes With This Kettlebell Leg Workout

• Kettlebell Goblet Split Squat: Stand with your feet shoulder-width apart. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing down between your hands — in this position, the weight and your arms will look like a goblet. Take a large lunge step forward with your right foot so that your feet are about three feet apart, with your feet still parallel. Bend your knees to descend until your knees both form 90-degree angles. Your front shin should be perpendicular to the floor, with your knee directly above your ankle.

• Kettlebell Goblet Step-Up: Stand with a step or bench in front of you. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing down between your hands — in this position, the weight and your arms will look like a goblet. Keep your torso upright as you place your right foot on the bench and press through your heel to bring your left foot up so you’re standing on the bench Return to the ground, and repeat with your other leg.

• Lateral Kettlebell Lunge: Stand with your feet together, toes pointed forward. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing up — in this position, the weight and your arms will look like a goblet. Spread your feet a few feet wider than shoulder width, keeping your toes pointed forward. Laterally squat to your right: Push your hips back and descend as you bend your right knee, keeping it tracking over your right toes. Keep your torso upright as you descend, the position of your arms not changing in relation to your body.

• Kickstand Romanian Deadlift: Stand with your feet shoulder-width apart. Hold a kettlebell in your left hand at your side, palm facing in. Step your left foot about 6 to 12 inches backward. Throughout the movement, you'll be perched on your left toes. Weight should be equally distributed between both feet. Keeping your right knee slightly bent, perform the deadlift by hinging forward at your hips. During this movement, make sure your hips remain square. Continue lowering the weight until your upper body is almost parallel to the ground. Keeping your back flat, engage your core and return to the upright position.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at [email protected]. We’re ready to listen.