Nutrition Corner

The Power of Pineapple - 8 Reasons to Eat It: Pineapple is more than just a delicious tropical fruit.

7 Top Health Benefits of Dates, Including Nutritional Value: Dates are a heart-healthy food. Dates are a heart-smart food primarily because of their antioxidants and fiber content.

Recipe for The Day

The Best Twice-fried Buffalo Cauliflower Wings Recipe: I’m not vegan, but you’d never be able to rip a plate of buffalo cauliflower wings from my hands. It’s one of the greatest modern creations, and I’ve come to you with a suggestion that can make this great thing even better. Improve your vegan buffalo wing game and use this double-fry technique to add extra crunch.

Lifestyle & Fitness Focus

Spicy Food Is Healthy: Hot Chili Pepper Health Benefits

• Their plant compounds fight free radicals and inflammation: Since we already have capsaicin on the brain, let’s start with highlighting all the other incredible plant compounds found in hot peppers. Some of the most beneficial include carotenoids, like lutein, capsanthin, and zeaxanthin, and a variety of flavonoids, like quercetin and luteolin.

• Chili peppers support a healthy immune system: Chili peppers are known for being excellent sources of both vitamin A and vitamin C. Vitamin A is also an immune-boosting antioxidant and well-known for helping to protect and maintain eye health. Vitamin C offers the same antioxidant and immune-boosting benefits while also helping the absorb iron and promote glowing skin.

• They help maintain and improve the gut microbiome: Capsaicin positively influences the gut microbiome, which impacts nearly every system of the body.

• Chili peppers really can help clear those sinuses: Spicy foods often have a reputation for making our noses drip, and that can actually work in our favor. One review found that intranasal capsaicin treatment helped clear up idiopathic (or cause-unknown), non-allergic rhinitis, which is classically characterized by sneezing, congestion, and post-nasal drip.

The Benefits of Journaling

• Self-awareness: The wonderful thing about journaling is that it gives you a dedicated space for self-reflection where you can explore your experiences, thoughts, and emotions. In fact, writing stuff down and revisiting it later can reveal various thought and behavior patterns that you may not have otherwise noticed.

• Emotional well-being: Did you know that writing in a journal can be therapeutic? It’s true, journaling is a great outlet for processing and expressing your emotions – especially the not-so-pleasant ones.

• Creativity and self-expression: You don’t have to be a writer or an artist to be a creative person. A lot of people – irrespective of their vocations – need a creative outlet. That’s where journaling comes in. It encourages creative thinking and self-expression.

Chia Seeds: 4 Health Benefits

• Highly nutritious: Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America.

• Loaded with antioxidants: Chia seeds are also an excellent source of antioxidants. Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body.

• May support weight loss: The fiber and protein in chia seeds may benefit those trying to lose weight. One oz (28 g) of chia seeds has close to 10 g of dietary fiber. That means they’re a whopping 35% fiber by weight.

• May lower your risk of heart disease: Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease.

3 great shoulder exercises for better muscle gains

• Z Press: For this, you need to sit on the floor with your legs stretched out straight in front of you forming a V. Spread your legs to a point where you are well balanced while sitting with a straight, upright spine. Now, grab a set of dumbbells, and, while keeping your spine straight and chest up, perform the overhead press. Start with a light weight before progressing to heavier dumbbells.

• Sots Press: The exercise is challenging because you perform it with a barbell, while sitting in the lowest position of a squat. From here you perform a behind-the-neck press using a snatch grip (wider grip), and then bring the bar down to the back of your neck in a controlled manner. This one is a difficult exercise, so start at about 40% of your best snatch or overhead press load.

• Half Kneeling Landmine Press: Get down on one knee, hinge a barbell in a corner of a room, load it and lift it overhead with one arm from your shoulder all the way till your elbow locks. It is a great alternative to the traditional overhead press, and is safer too, as it puts less train on your shoulders. The main muscles worked in this movement are the shoulders and the triceps, while the secondary muscles that are engaged are glutes and core.

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