Nutrition Corner

A nutritionist shares her simple diet for optimal health—'I'm not trying to be the most creative person on Earth': Carissa Galloway is a registered dietitian nutritionist, nutrition consultant and personal trainer.

How to tell if you're hooked on junk food - and what to do about it: Experts say 'junk food syndrome' is a growing problem, with obesity levels soaring thanks to our troubled eating habits.

Recipe for The Day

Josh Scherer's High-Protein Turkey Breakfast Burrito Recipe: Usually, Mexican chorizo is made with pork and can taste heavy and greasy. Here, Scherer swaps in lean turkey and improvs on the spices to re-create the flavors—without the heft.

Lifestyle & Fitness Focus

Ways Gratitude Impacts Your Health

• Boost your self-esteem by switching your perspective: If you’ve ever been on a plane, you’re probably familiar with the advice that in case of emergencies, you should put on your oxygen mask first before helping others. Well, the same idea applies when it comes to your mental health: You have to take care of yourself before you can effectively take care of others.

• Strengthen your relationships: There’s a reason we gather around the table with people we love a couple times a year. It makes us feel good about our places in other people’s lives, but it also strengthens our relationships when we practice gratitude with each other. You can do this with your romantic partner, your siblings, your best friends and even your coworkers. Whether it’s a quick note letting someone know you appreciate them, or it’s a more intentional, sit-down moment shared between a couple people, letting others know how much they mean to you really shapes the way your relationships are maintained. And asking what others are grateful for is a good opportunity to see things from a new perspective.

• Foster healthy habits: “A big part of what stops people from having better habits is that people develop ideas about how they should feel when they’re doing things like exercising or eating healthy, and if they don’t feel that way, then they don’t do it,” says Dr. Alexander. “So much of healthy habits involves the acceptance that you might not have a feeling that matches what the intended action should be.” That means the next time you feel like giving up on starting a new exercise routine, maybe take a step back. Take a deep breath, and recognize that you’re in a position to make a choice about what you want to do and how you want to do it.

• Remain intentional: Start or end your day by writing down three things you’re grateful for. “Maybe you find joy in going on a walk during your lunch break, or it’s that you can hear your child laughing. Or maybe you are just thankful for a good night of sleep,” says Dr. Alexander. Whatever the reason, write it down in a gratitude journal and use that as a reference that you come back to whenever you’re struggling or you just need a reminder about what inspires you.

How to limit your sodium intake

• Eat high-fiber foods that will help you maintain or reach a healthy body weight.

• Use fresh ingredients that contain little or no salt added. If you don't have fresh vegetables, use frozen or canned ones that contain little salt or rinse the vegetables before cooking them. The same goes for fruit.

• Swap out and/or remove certain ingredients that are high in sodium in your favorite recipes.

• Check the Nutrition label and look for foods that contain 600 milligrams or less of sodium.

4 Amazing Health Benefits Of Consuming Broccoli Sprouts

• Rich in antioxidants: Broccoli sprouts contain high levels of antioxidants, which help protect our cells from damage caused by free radicals. This can help reduce the risk of chronic diseases like cancer and heart disease.

• Supports digestive health: The fibre content in broccoli sprouts promotes healthy digestion and prevents constipation. It also supports the growth of beneficial gut bacteria, improving overall gut health.

• Anti-inflammatory properties: Broccoli sprouts contain a compound called sulforaphane, which has potent anti-inflammatory properties. Regular consumption can help reduce inflammation in the body and prevent chronic diseases such as arthritis and inflammatory bowel disease.

• Boosts the immune system: The high vitamin C content in broccoli sprouts helps strengthen the immune system and fight off infections. It also supports the production of collagen, necessary for skin health and wound healing.

The 5-Move Beginner Strength Workout for a Lean Upper Body

• Leg-Assisted Pull-ups: This variation on the classic bodyweight pull-up can help you gradually build the strength needed for traditional pull-ups by providing support from your lower body while still engaging your upper back, shoulders, and biceps.

• Dumbbell Lateral Raises: Dumbbell lateral raises engage the lateral (side) deltoid muscles, helping to sculpt and strengthen your shoulders for better posture and upper-body definition.

• Single-arm Dumbbell Rows: This exercise allows you to isolate each side of your trunk and back independently, which can improve muscle balance and target the latissimus dorsi for a stronger, more defined back.

• Dumbbell Bench Presses: The dumbbell bench press is a comprehensive upper-body move that research says targets the pectoral muscles in your chest, the triceps in the back of your upper arm, and your shoulders.

• Plank-to-Pushup: To finish off this stellar, beginner-friendly strength workout, we will do the plank-to-push-up. This dynamic exercise transitions between a plank position and a push-up, engaging multiple muscle groups like your core, chest, shoulders, and triceps for a highly efficient workout.

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