Nutrition Corner

Top 9 Science-Backed Grocery Store Foods for Healthy Lungs: Many people know certain lifestyle factors can increase lung and respiratory health risks.

Is calorie deficit really the only way to lose weight? What to know about risks, according to a dietitian.

Recipe for The Day

Mozzarella-Stuffed Meatballs: These juicy mozzarella-stuffed meatballs are filled with ooey-gooey melted cheese. The simple spice mix combines with fresh herbs to flavor them nicely. These crowd-pleasing meatballs are perfect for potlucks or family gatherings.

Lifestyle & Fitness Focus

Holy Basil Can Low-Key Help Your Body Handle Stress Better—Here’s How

• Holy basil helps the body deal with stress: Holy basil can help bring more balance to the body. It's a calming herb, but not in the way that some herbs such as lavender are where you feel [more relaxed] right away. It helps normalize the stress response in the body so that over time, the body is more stable, peaceful, and calm, acting similar to ashwaghanda in this way. Scientific studies have shown that holy basic can potentially counter metabolic stress through stabilizing blood glucose levels.

• Can help stabilize blood sugar levels: If you're mindful of your blood glucose levels, holy basil is an herb that's on your side. It has a noticeable effect on lowering blood sugar levels and helping with insulin sensitivity. If you're someone who tends to already have low blood sugar levels, it's something to be aware of as it could make your levels too low.

• It has antioxidant Properties: While this is still an area of ongoing research, there have been a lot of scientific studies that show the different ways holy basil's antioxidant properties manifest. One such way is supporting liver health, evidence scientists have found at least in studies performed on rats. It's kind of like a tonic for the liver.

More motivation: 5 morning routine ideas

• Wake up at the same time every day: Try to wake up at the same time every day, even on weekends.

• Drink a glass of water: Drinking water first thing in the morning can help hydrate your body and improve digestion.

• Stretch or do some light exercise: Doing some gentle stretches or light exercise can help wake up your body and get your blood flowing.

• Meditate or practice mindfulness: Taking a few minutes to meditate or practice mindfulness can help you start your day with a clear mind.

• Eat a healthy breakfast: Eating a balanced breakfast can help give you energy and keep you feeling full throughout the morning.

3 Health Benefits of Peaches

• They're Good for Gut Health: One yellow peach (about 100 grams) contains 1.5 grams of fiber. It is the indigestible part of carbohydrates that helps prevent constipation, supports gut health, and helps manage blood sugar by slowing down how quickly blood sugars rise. Peaches also contain prebiotics, which feed the beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood.

• They Support Your Immune System: Peaches support immunity in three ways. An average peach (about 5 ounces) contains 6 milligrams of vitamin C, which is 7% of the Recommended Daily Amount (RDA) for men and 8% for women. Several types of immune cells need vitamin C for their production, function, and protection. Peaches also contain vitamin A, which plays a role in keeping your lungs and other organs healthy.

• They Have Antioxidant Properties: Peaches contain antioxidants—polyphenols and carotenoids specifically. Antioxidants are known to combat oxidative stress, which is an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects. That's key for brain health, as oxidative stress is known to be a causative factor in neurodegenerative diseases like Alzheimer's disease.

The 4 Best Back Exercises for a Broad, Strong Physique

• Barbell Deadlift: The barbell deadlift is one of the “big three” compound movements (barbell deadlift, barbell squat, and barbell bench press), and it’s a great indicator of your overall strength. This exercise allows you to use heavy weight and the most weight of the big three. It targets your back and hamstrings and is considered to have the highest muscle activation of your spinal erector muscles compared to other exercises.

• Sumo Deadlift: The sumo deadlift is similar to the deadlift, except it’s performed with a wider stance. It still targets your back, but the wider stance puts a larger emphasis your adductor muscles and is easier on your back.

• The Pendlay Row: The Pendlay row is similar to the barbell bent-over row, and the difference is that the Penlday row allows you to rest the barbell on the ground briefly after each rep. This will enable you to use more weight and place less tension on your back.

• Close Grip Lat Pulldown: As the name suggests, the close grip lat pulldown is performed on the lat pulldown machine, except with a V-bar double grip attachment. The V-bar double grip attachment will force you to use a closer grip to target more of your biceps and mid-back rather than entirely on your lats.

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