Nutrition Corner

7 Foods With a Shorter Shelf Life Than You Think: Learn how to reduce food waste and save money by understanding the shelf life of common foods like brown rice, deli meat, and hummus.

Few US Adults Rate Their Diet Good or Excellent: How good is your diet? Few of us would say it's excellent.

Recipe for The Day

“Pumpkin” Hummus: This dip is fit for Halloween night. Paprika and cumin—plus roasted red peppers—turn hummus a proper shade of orange.

Lifestyle & Fitness Focus

Eat These 7 Foods for Healthier Lungs

• Apples: Apples – in particular, apple skin – contain an antioxidant called quercetin, which has been shown to ease inflammation in the lungs and help people living with lung diseases like COPD.

• Peppers: Red bell peppers and chili peppers have high concentrations of vitamin C, another key antioxidant that promotes better lung health and decreases inflammation.

• Beets: Beets, the bright-colored root vegetables, are packed with dietary nitrates. When consumed, your body converts these nitrates into nitric oxide, which helps relax blood vessels, increases oxygen flow and decreases blood pressure.

• Leafy greens: Leafy green vegetables like Swiss chard, kale and spinach contain multiple kinds of antioxidants (including vitamin C and carotenoids) that help fight inflammation.

• Legumes: Legumes such as beans, peas and lentils have high levels of fiber, which was found to improve lung function in one study.

• Tomatoes: Tomatoes and tomato-based products (including tomato juice) are a fantastic source of vitamin C and lycopene, another type of carotenoid antioxidant that eases inflammation in the airways.

• Berries: Deep-colored berries like blueberries, strawberries and blackberries are rich in anthocyanins, an antioxidant in the flavonoid family.

4 Exercise Tips for People With Migraine

• Choose an Activity You Like: Whether you choose brisk walking, jogging, swimming, or cycling, you’re more likely to stick to your routine if you enjoy the activity. Start with low-impact exercises that won’t jostle your body too much.

• Snack Smart to Keep Blood Sugar in a Healthy Range: Because your blood sugar decreases during exercise, it’s important to have a source of energy while you work out.

• Stay Hydrated Before, During, and After a Workout: People who get migraine attacks regularly can experience an episode if they’re dehydrated — especially while they’re exercising. It takes roughly 64 to 80 ounces of fluid to replace the water we lose in our bodies over the course of 24 hours.

• Warm Up and Cool Down: Jumping right into your routine without warming up first could trigger migraine. Instead, try taking a five-minute walk before you start running, jogging, or cycling. If you’re doing resistance training, try warming up with some light weights first.

5 Nutrition Hacks & Tips To Crush Your Fitness Goals Smoothly

• Save breakfast time with quick meals: Instead of skipping breakfast due to poor planning, ensure to whip up quick meals for breakfast. For example, overnight oats, Greek yoghurt parfait or avocado peanut butter toast.

• Plan healthy meals in advance: Consider batch cooking healthy meals on weekends and freezing individual portions. This way, you'll always have nutritious options available when you're short on time or energy during the week.

• Shop smartly: Create a grocery list before heading to the store to avoid impulse purchases of unhealthy foods. Stick to the perimeter of the store, where fresh produce, lean proteins, and dairy products are typically located. Minimise the time spent in the processed food aisles.

• Practise portion control: Pay attention to portion sizes to avoid overeating. Consider using smaller plates and utensils to help control portions. Listen to your body's hunger and fullness cues. Eating mindfully can prevent overindulging.

• Stay hydrated: Proper hydration is essential for overall health and can also help control your appetite. Sometimes, thirst can be mistaken for hunger. Keep a reusable water bottle with you throughout the day to remind yourself to drink enough water.

5 Super Effective Ab Exercises that are Better than Crunches

• Side Plank: Side planks are excellent for targeting the oblique muscles and improving lateral core strength.

• Hanging Leg Raises: Hanging leg raises are a dynamic abdominal exercise that specifically targets the lower abdominal muscles, which can be challenging to engage effectively.

• Russian Twists: Russian twists are a highly effective exercise for engaging the oblique muscles, which run along the sides of your abdomen.

• Bicycle Crunches: Bicycle crunches are a versatile and effective exercise for engaging the entire core, including the rectus abdominis, obliques, and transverse abdominis.

• Dead Bug Exercise: The Dead Bug exercise is a core-strengthening movement that not only engages the abdominal muscles but also places a strong emphasis on spinal stability and lower back protection.

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