Nutrition Corner

New Grant to Optimize Gut Microbes, Boost Health Benefits of Broccoli: With a new grant from USDA NIFA, the team plans to identify which microbes maximize the benefits of broccoli and other brassica vegetables.

How 'scarcity brain' impacts food cravings and diet: When it comes to cravings, be it food or fashion, one author dove in head first to better understand how human behaviors are taken advantage of by a variety of industries in the modern world.

Recipe for The Day

Spicy steak with a pear, rocket and watercress salad recipe: A satisfying yet light Vietnamese-inspired dish that blends bitterness, chilli-heat and a little sweetness.

Lifestyle & Fitness Focus

Exercise For Healthy Heart - Here Are 5 Fitness Tips And Workouts:

• Incorporate activities like running, cycling, or swimming to boost heart health and improve endurance.

• Build muscle mass to support your heart by lifting weights or doing bodyweight exercises like push-ups and squats.

• High-intensity interval training (HIIT) helps burn calories, lower blood pressure, and enhance heart function.

• Enjoy dance workouts like zumba or aerobics, which make fitness fun and benefit your cardiovascular system.

• Incorporate stretching and relaxation techniques like tai chi to reduce stress and support heart health.

4 Ways to Get Things Done Despite Depression

• Break Tasks Into Smaller Chunks: Working with a therapist to find strategies that help you tackle tough tasks can make them feel more achievable and raise your likelihood of getting them done. One such strategy is breaking one large task into smaller ones. If the thought of having to wash and style your hair all in one sitting makes it hard for you to get it done, try washing your hair one day and styling it the next day.

• Ask Friends and Family for Help: Asking for and accepting help is so important for people with depression. You not only get encouragement to accomplish your tasks and enjoy your life, but you can also get help with basic needs.

• Get a Head Start Whenever Possible: If the thought of getting started is a challenge for you, consider getting a head start on something you know might be difficult. Do some of the necessary steps in advance so that you’re already ahead of the game when you need to get a task done.

• Take Advantage of the Sun’s Energy: There’s evidence that natural sunlight exposure can be energizing and mood-boosting both in general and for people with depression. Try to take advantage of the sun’s energy when you know you’ll need it, whether it helps motivate you to exercise first thing or if you need a pick-me-up during the day.

4 High-Fiber Foods You Should Be Eating

• Lentils: Legumes are a great source of fiber. Lentils are nutritional powerhouses. They’re low in fat, high in protein and filled with fiber.

• Split peas: Split peas are a good source of soluble fiber, and they’re a low-calorie, fat-free food high in B vitamins and a number of key minerals. And as a complex carbohydrate, they provide you with energy.

• Black beans: Beans, in general, are fairly high in fiber, and black beans are near the top of the list. They’re high in protein, potassium and antioxidants, too, which makes them a tasty and healthy choice.

• Artichoke hearts: These underrated veggies are nutrient-dense with a slightly earthly flavor. They’re packed with fiber, not to mention vitamin K and folate, and they’re also thought to promote liver health.

The Only 5 Yoga Exercises You Need To Reduce Arm Fat

• Downward-Facing Dog: First up on this list of yoga exercises to reduce arm fat is downward dog. Downward-facing dog is the ultimate yoga pose to kickstart your day. This move warms up your entire body, including your hamstrings, calves, and Achilles tendon and the muscles in the upper arm, which includes the triceps.

• Star Pose: This elegant pose stretches your entire body, promoting balance and strength while toning your arms.

• Cobra Pose: The cobra pose is a gentle backbend that opens your chest and stretches your abdominal muscles.

• Crow Pose: This pose is a fantastic way to improve concentration and strengthen your core while shrinking arm fat.

• Forward Fold: Besides boosting shoulder flexibility, the forward fold is a simple yet effective pose to stretch your hamstrings and release tension in your lower back.

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