Nutrition Corner

'Be good to your gut' - Dr Rangan's five rules for healthy eating: Most people who want to lose weight also want to be in good health – and that's where the quality of your food really matters.

Dark Chocolate - Benefits, Nutrition, and Risks: Dark chocolate is a popular treat that may benefit health in several ways.

Recipe for The Day

Strawberry Burrata Salad: Creamy burrata is the centerpiece of this salad of strawberries marinated in a honey and balsamic vinaigrette and served over arugula and basil leaves.

Lifestyle & Fitness Focus

3 Ways To Cope With Depression During the Holidays

• Stay Active and Get Outdoors: Moving your body is one of the best science-backed ways to cope with depression during any season, and the holidays are no exception. A meta-analysis of 23 studies showed that exercise is an effective way to manage depression.

• Share How You’re Feeling With Trusted Loved Ones: It is recommended that you surround yourself with people you can rely on during the holidays — whether it be family or friends — to help manage holiday depression.

• Assess Your Relationships and Set Boundaries: Monitor your emotions around different people in your life and setting boundaries accordingly. This could mean limiting the time you spend during the holidays with people who cause you to feel negative emotions or exacerbate your depressive symptoms, as well as establishing boundaries for your interactions with and availability to those people.

5 Surprising Diet Tips That Will Protect Your Lungs From Pollution

• Hydrate with Purpose: Staying well-hydrated is crucial for maintaining healthy lungs. Drinking enough water helps keep mucus in your airways thin, making it easier to expel toxins. Herbal teas, warm water with honey, and green tea are excellent choices.

• Load Up on Antioxidants: Fruits and vegetables rich in antioxidants, such as vitamins C and E, can help protect your lungs from oxidative stress caused by pollution.

• Omega-3 Fatty Acids: Omega-3 fatty acids. These healthy fats have anti-inflammatory properties and may help reduce the risk of lung diseases by reducing inflammation.

• Spices for Defense: Spices like turmeric, carom seeds, and ginger, commonly used in Indian cuisine, are potent anti-inflammatory spices. They can help combat the inflammation that pollutants trigger in your airways.

• Fibre-Rich Foods: Fibre-rich foods like whole grains, legumes, and lentils can help cleanse your system and aid in toxin removal.

3 Things to Do If You Can't Decide Whether (or Not) to Work Out

• Start going through the motions and see how you feel: Even on an off day, once you start, you may fall into your pattern and be able to do your planned workout without much pushback from your brain.

• Consider calling or texting a friend: The reason many people like going to the gym or taking group fitness classes is because there’s a sense of camaraderie—everyone is in it together. So having a friend with you can make this uncomfortable thing so much more fun and motivating.

• Try doing something less formal: You may be having a tough time getting yourself to do a capital-W workout because a structured, sweaty routine sounds too restrictive or, frankly, too damn hard. Try a low-key activity like walking around your neighborhood, going for a leisurely bike ride, or dancing around your living room until you don’t feel like it anymore.

The 4 Best Arm Exercises for Weightlifting

• Hammer Curl: While the clean is hardly considered an arm-dominant exercise — if you’re doing it properly, that is — the technique does require a lot of elbow flexion.

• Reverse Curl: Most standard curls are performed with a supinated wrist — palms facing the ceiling. In weightlifting training, your arms are often under load when your wrists are pronated, or palms facing down. While the former provides more direct biceps stimulation as one of the biceps’ main functions is to twist the hand, the latter is more specific to your sport.

• Band Zottman Curl: Unless you’re a consummate professional, your technique in the snatch or clean may vary slightly from rep to rep. By adding rotation to a standard resistance band curl, you can prepare your wrists and elbows to endure unplanned movements or faulty technique.

• Band Overhead Extension: Locking out a snatch or jerk is all about how strong your triceps, the muscle that controls elbow extension, are. Powerful triceps make for tight, snappy lockouts, and your accessory training should support that as much as possible.

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