Nutrition Corner

Boosting fruit intake during midlife can ward off late-life blues: A comprehensive cohort study conducted in Singapore, encompassing more than 13,000 participants over nearly two decades, revealed that increased fruit consumption in midlife correlated with reduced likelihood of experiencing depressive symptoms later in life.

Apple Cider Vinegar for Weight Loss? Does It Work? Apple cider vinegar, known for its historical use in promoting health benefits, particularly through its active ingredient acetic acid, has been studied for potential effects on weight loss, with results showing inconsistency and limited long-term evidence. While it may aid in managing blood sugar levels and digestion, its impact on sustained weight loss remains uncertain and varies across small-scale studies.

Recipe for The Day

Clean Eating Energy Balls Recipe: This recipe for Clean Eating Energy Balls combines dates, almonds, oats, coconut, chia seeds, honey, and vanilla extract in a food processor until a sticky mixture forms. Roll into balls and refrigerate for a week, offering a nutritious snack option with 235 calories per serving, rich in fiber and protein.

Lifestyle & Fitness Focus

Orienteering: Great exercise and better thinking skills?

Imagine embarking on an adventure in an unfamiliar forest armed only with a map and compass, navigating towards checkpoints with friends under dappled sunlight and through leafy trees.

This is orienteering, a sport that blends map reading with physical exercise, taking participants from city parks to remote landscapes with mountains, rivers, or snowy fields.

In orienteering, competitors race against the clock to find checkpoints using detailed maps and electronic timing.

Foot orienteering involves running trails, hiking hills, or scrambling over boulders, while other variations cater to mountain biking, cross-country skiing, or canoeing enthusiasts.

A recent 2023 study hinted at potential cognitive benefits from orienteering, suggesting improved navigational processing and memory skills among practitioners compared to physically active non-orienteers.

To get started, orienteering clubs across the United States and globally offer events ranging from local park courses to challenging wilderness experiences.

Costs are accessible, typically $7 to $10 for local events and $25 to $40 for national competitions, plus travel expenses.

Beginners are encouraged to join novice courses and progress at their own pace, learning essential skills like map orientation and route planning while enjoying the mental and physical challenges of the sport.

Ultimately, orienteering not only promotes outdoor activity and mental agility but also provides a unique way to explore nature while solving navigational puzzles.

It's an inclusive activity suitable for all ages and fitness levels, promising both physical exercise and the joy of discovering new landscapes through a blend of athleticism and strategic thinking.

How to Get into Ketosis Faster

Achieving ketosis involves the body primarily using stored fat for energy instead of glucose. This metabolic state can be promoted through several methods:

1. Reducing Carbohydrate Intake: By limiting carbs to 50 grams or less per day, the body is forced to rely on fat for fuel rather than glucose.

2. Increasing Physical Activity: Exercise helps deplete glycogen stores, encouraging the body to burn fat for energy, especially effective on low-carb diets.

3. Fasting for Short Periods: Intermittent fasting can accelerate ketosis by restricting glucose availability, although extended fasting isn't necessary for most people.

4. Increasing Healthful Fat Intake: Consuming sources like olive oil, avocados, and fatty fish provides energy without carbs, supporting ketosis.

5. Testing Ketone Levels: Monitoring ketones in urine, breath, or blood helps track progress and adjust diet to maintain ketosis.

6. Checking Protein Intake: Moderate protein consumption is recommended, with guidelines suggesting about 1 gram per pound of body weight daily to prevent excess glucose production.

7. Consuming MCT Oil: Medium chain triglycerides (MCT) oil can boost ketone levels, aiding in achieving and sustaining ketosis even with slightly higher protein and carb intake.

While ketosis can aid in weight loss and managing certain health conditions like type 2 diabetes, it may not be suitable for everyone.

Individuals with type 1 diabetes or those on insulin therapy should avoid prolonged ketosis due to the risk of ketoacidosis.

Consulting a healthcare provider before starting a ketogenic diet is crucial, especially for individuals with specific health concerns such as liver issues or high cholesterol.

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