Nutrition Corner

Just how bad are ultraprocessed foods? Here are 5 things to know: When you open a bag of nacho-flavoured chips or cheese puffs, you probably know that you’re about to indulge in an unhealthy snack.

Calls for flour made from insects to be used in processed foods: Scientists said if insects are to be a mainstream part of the Western diet, the disgust factor is one of most important challenges to be overcome.

Recipe for The Day

Steak Taco Salad: This gluten-free take on a taco salad uses seared flank steak in place of ground beef. Instead of a fried tortilla shell, crisp romaine lettuce forms the sturdy base for each salad. Queso fresco is a firm, mild cheese—a great alternative to feta if you're not a fan of the tang. Keep the tortilla chips whole for scooping, or lightly crush them and sprinkle on top of the bowl.

Lifestyle & Fitness Focus

4 Reasons Why You Should Drink Pomegranate Juice Regularly

• Rich in antioxidants: Pomegranate juice is packed with powerful antioxidants that help to neutralise free radicals in the body and reduce oxidative stress, which can protect against chronic diseases such as heart disease and cancer.

• Boosts heart health: Pomegranate juice has been shown to reduce blood pressure, improve cholesterol levels, and increase blood flow, all of which contribute to a healthier heart and a lower risk of heart disease.

• Anti-inflammatory properties: Pomegranate juice contains anti-inflammatory compounds that can help reduce inflammation in the body, which is linked to various chronic conditions like arthritis, diabetes, and cancer.

• Improves digestion: Pomegranate juice has been used as a natural remedy for digestive issues such as diarrhoea and inflammatory bowel disease. It contains dietary fibre that can promote healthy digestion and prevent constipation.

These Key Vitamins Can Help Combat Brain Fog

• Vitamin B12 Vitamin B12 is critical for cardiovascular and neurological health. Your body needs it to make red blood cells and develop healthy nerves, and it's readily available in common food products such as dairy, eggs, meat and fortified foods. Extreme vitamin B12 deficiency can lead to a condition called macrocytic anemia, which occurs when your body can't produce enough healthy red blood cells because it is producing abnormally large red blood cells that cannot function properly. This results in poor oxygen flow to your body's organs and tissues, leading to brain fog-related symptoms like weakness and fatigue, along with much more serious neurological problems.

• Vitamin D Vitamin D is important for a variety of bodily functions and processes. It's most notable for its role in building bone density: Severe vitamin D deficiency can cause various bone problems, including rickets in children. However, vitamin D also plays an important -- though only recently more studied -- part in supporting cognitive function. Recent studies have shown a connection between vitamin D deficiency and several aspects of executive function, including processing speed and episodic memory. Patients have noted related symptoms such as fatigue and depression, as well. Like other vitamins, doctors recommend a higher intake of vitamin D as you age. Most adults need around 600 international units per day. This is relatively easy to achieve during warm, sunny seasons, as your body naturally produces vitamin D from absorbing sunlight.

• Iron: Iron deficiency is the most common cause of microcytic anemia. Iron is critical for the body's production of hemoglobin, which your red blood cells use to transport oxygen. Long-term anemia can lead to very serious complications, and you should seek medical help to correct it. However, even low-grade iron deficiency can lead to more immediate cognitive or neurological symptoms, such as fatigue, trouble concentrating or dizziness. Lack of iron has also been associated with memory and attention problems, as well as poor cognitive development in children.

Best motivational self-help books to help you to make a positive change in 2024

• Atomic Habits by James Clear: Atomic Habits has sold over three million copies since its release in 2018 and at the time of writing was the number one best-selling self-help book on Amazon, where it has over 152k positive reviews. It’s a safe bet for anyone wanting a self-help book to help them improve their lives by starting with small, doable changes.

• The Confidence Gap by Dr Russ Harris: If you’re looking for a book to help you build self confidence, The confidence Gap, written by therapist, coach and ACT (Acceptance and Commitment Therapy) trainer Dr Russ Harris, can help. He shares the practical tools and strategies he’s used to help so many people to gain long-lasting confidence, identify their passions and create a more fulfilling life.

• I May Be Wrong by Björn Natthiko Lindeblad: This book, penned by Swedish former forest monk Björn Natthiko Lindeblad is a favourite of Fearne Cotton, who says it brought her much “joy and comfort”. Björn shares his advice on how to face the uncertainty and doubt that is a natural part of life, with the premise that we don't choose our thoughts or what pops into our minds but we can choose whether or not to believe them.

• Reasons to Stay Alive by Matt Haig: A Sunday Times Bestseller loved by both Joanna Lumley and Stephen Fry, Matt Haig’s memoir is an manual of how to live better, love better and generally just make the most of your time on earth.

How to Get Lean Instead of Bulky

• Do - Pay More Attention to Your Diet: What you eat is certainly going to matter, if you are trying to lose weight and let your toned muscle take the spotlight, but there's one universal truth that will continue to hold: The simple formula behind weight loss is that the calories you burn must exceed the number of calories you take in. Every diet plan is a means of limiting calories to some extent. Even if your cutting diet plan is incredibly healthy and clean, if you're consuming more than 3,000 calories per day without tackling any physical activity such as weight training or aerobic exercise you're not going to lose weight - or at the very least you will remain at a stasis.

• Don’t - Overestimate Your Calories Burned: You know that number on the treadmill that tells you how many calories you’ve burned? Ignore it. OK, you don’t have to completely ignore it but you don’t need to trust it to be 100 percent accurate. Purposely subtract from any device — such as a fitness tracker or heart rate monitor – that measures calories burned.

• Do - Mix up Your Training: If you’re training the same way all the time, you’re likely going to get the same results. Mix in high-intensity interval training (HIIT), strength training, and aerobic exercise. Should you do high reps with lighter weight or fewer reps with heavier weight? The answer is yes. You want variety but most importantly you want to achieve EPOC or excess post-exercise oxygen consumption. Essentially, this is a scientific term for the after-burn effect that allows your body to continue burning calories well after you’ve left the gym.

• Don’t - Stuff Your Face: You've started working out harder, that's great. But that doesn't mean that you now have a license to demolish everything in the refrigerator. Remember, your calorie intake shouldn't be higher than your calories burned. You have to burn more calories than you consume if you want to lean out, shred, tone, or not be as bulky. This doesn't mean you have to give up all your favorite foods. You should consume fewer calories initially to place yourself in a caloric deficit, and if you’re consistent, you may increase your daily calorie consumption as your metabolism increases.

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