Nutrition Corner

5 principles of a healthy diet: The healthiest way to eat varies by expert opinion, but all healthy eating plans share five key principles: eating plenty of nutrient-dense plant foods; consuming adequate protein from sources like beans, nuts, and seafood; avoiding highly processed foods; limiting saturated fats, added sugars, and sodium; and ensuring a balanced, varied diet. These principles focus on maximizing nutritional benefits while minimizing unhealthy components and excess calories.

Are your ‘takeaway’ coffees exceeding daily recommended levels for caffeine intake? Evidence suggests that drinking coffee can reduce the risk of type 2 diabetes and cognitive decline, with experts recommending three to five cups daily. However, variations in coffee strength and serving sizes complicate these recommendations, leading to a need for clearer guidelines on caffeine intake, with authorities suggesting up to 400 mg of caffeine per day as safe for adults.

Recipe for The Day

Whole 30 Sweet Potato Shepherd’s Pie Recipe: Whole 30 Sweet Potato Shepherd’s Pie is a healthy comfort food made with ground meat, vegetables, and topped with mashed sweet potatoes. The dish, which takes about an hour to prepare and cook, is seasoned with thyme and rosemary, and provides 319 calories per serving with 28 grams of protein.

Lifestyle & Fitness Focus

10 Morning Exercises You Should Do as Soon as You Get Out of Bed

Waking up after a solid eight hours of sleep can be invigorating, but prolonged inactivity can lead to stiffness and discomfort. To alleviate morning stiffness and start your day right, incorporate a few simple stretches and exercises into your routine, rather than jumping into a high-intensity workout.

Morning Exercises and Stretches

1. Bird Dog
Activate your core and improve posture by starting on all fours, extending one arm and the opposite leg, then bringing them together. Do 10 reps per side to enhance stability and movement efficiency.

2. Cat-Cow
Begin on hands and knees, transitioning between arching your back (cat) and dipping your chest (cow) to mobilize the spine. Perform 10 reps to prepare your spine for daily activities.

3. Y-Hold Into Handcuff Position
Lie face down with arms in a Y position, lift your chest, then sweep your arms back as if handcuffed. Hold each position briefly for 10-15 seconds to activate your upper back and improve posture.

4. Glute Bridge
Lie on your back with knees bent and feet flat, then lift your hips and squeeze your glutes. Do 20 reps to strengthen your posterior chain and counteract the effects of sitting.

5. Deadbug
Lie on your back with knees and hips bent, extend opposite arm and leg, then return to start. Perform 10 reps per side to engage your core and support overall stability.

6. Quadruped Rotation
On hands and knees, place a hand on your upper back and rotate your torso as far as possible. Do 5 reps per side to open up your thoracic spine and improve posture.

7. Plank
Hold a plank position with a straight body line to engage your core and reduce spinal pressure. Maintain for at least one minute to strengthen your core and support good posture.

8. Reverse Lunge With Torso Twist
Step back into a lunge, twist your torso toward the front leg, then return to standing. Perform 5 reps per side to enhance hip and ankle mobility.

9. Downward Dog
From a tabletop position, raise your hips and push your chest towards your thighs. Hold to improve circulation and relieve tension from daily activities.

10. Forward Fold
Stand, lift your arms overhead, and fold forward with slightly bent knees. Breathe deeply to lengthen your spine and release tightness.

Why Stretch in the Morning?

Morning stretches help loosen tight muscles, boost circulation, and prepare the body for the day’s activities. Though evidence on morning stretching's effect on metabolism is inconclusive, it's known to enhance flexibility and reduce injury risk, making it a beneficial practice to start your day.

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