Nutrition Corner

How to build better habits: Ally Love shares diet and fitness tips.

I'm a registered dietitian and here are my seven hacks for healthy eating: I really enjoy cooking healthy, tasty meals. What I don't enjoy, however, is spending hours cooking dinner at the end of a busy workday.

Recipe for The Day

Spaghetti with Creamy Lemon Spinach Sauce - The Tastiest Way to Eat More Vegetables: Give your veggie servings a boost with this easy spaghetti with spinach sauce recipe. Loosely inspired by the flavors of classic pesto, this vibrant pasta packs in plenty of spinach and basil with a garnish of nutty walnuts and savory Parmesan cheese. Serve with a drizzle of good olive oil and a green salad on the side.

Lifestyle & Fitness Focus

4 Health Benefits of Pine Huts, A Nutrient-Rich Wonder Food

• Boost Heart Health: As touched on above, pine nuts are loaded with healthy saturated fatty acids, namely linoleic acid and oleic acid. Per the National Library of Medicine, both of these acids help regulate one’s cholesterol levels, reducing “bad cholesterol,” while increasing “good cholesterol.” In this way, consuming pine nuts daily helps safeguard one against chronic heart-related conditions, such as heart disease and other associated cardiovascular ailments.

• Strengthen the Immune System: Like other nuts and dry fruits, pine nuts are rich in antioxidants, some of which include catechin, lutein, and lycopene. Owing to the presence of these antioxidants, pine nuts help ensure the short as well as long-term health of the consumer. Antioxidants also aid in cell protection and regeneration by battling cancer-causing free radicals which contribute to oxidative stress, thus strengthening the immune system.

• Support Brain Health: The National Library of Medicine states that pine nuts are naturally occurring abundant sources of Omega-3 fatty acids. These acids are highly crucial to brain health, aiding in the development as well as the recovery of brain cells. There is also believed to be a correlation between Omega-3 fatty acids, enhanced cognitive skills, and blood flow to the brain.

• Stabilize Blood Sugar Levels: As already mentioned above, pine nuts are tiny wonder foods that are packed with a wonderful balance of key protein, fats, and fibre. The combination of these bodily essentials may help regulate one’s blood sugar levels. Pine nuts are also rich sources of magnesium, a mineral which is known to enhance insulin’s ability to accept glucose.

How to Set Goals You Can Achieve

• SMART Goals is a common goal-setting framework: A popular business goal-setting framework is SMART Goals. SMART stands for specific, measurable, attainable, relevant, and time-based. The SMART Goals framework aims to help organizations stay on target with systematic goal achievement.

• Some businesses prefer other goal-setting frameworks: Depending on the organization type and its objectives, other goal-setting frameworks may be a better fit, including: WOOP: This framework stands for Wish, Outcome, Obstacle, and Plan. Micro goals: Some businesses prefer setting micro goals rather than one overarching goal. This involves breaking a long-term goal into achievable steps and setting daily intentions to help you reach your overarching goal more quickly.

Beyond just a berry: The multifaceted health benefits of black chokeberry

• Pharmacological activities: Black chokeberry polyphenols have been clinically proven to significantly reduce blood lipid content by inhibiting cholesterol absorption in the small intestine and attenuating adipogenesis.

• Black chokeberries have also been shown to have profound anti-hyperglycemia and anti-inflammatory benefits.

• Black chokeberries have further been proven helpful in hypertension interventions: Characterized by elevated arterial blood pressure, hypertension is a complex cardiovascular condition resulting from the interplay of numerous genetic and environmental factors.

3 Pilates exercises to strengthen and tone your arms

• Pilates push-ups: One move that can help you strengthen your arms is the Pilates push-up. This move will work out your biceps and shoulders. Your arms will be stronger, and so will your entire upper body, which makes for a balanced distribution of strength and the ability to apply it. This strength and balance will come in handy when it’s time to carry a heavy load.

• Tricep dips: Another Pilates arm workout that will develop and strengthen your arms is tricep dips. Doing this workout will give you some next-level toning of your back, chest, and shoulders. Again, as Pilates involves a full-body workout, you’ll see an upgraded and stronger upper body. You don’t necessarily need a bench or chair to complete this exercise, as the Pilates variation only requires a mat and flexibility.

• Bicep curls: Bicep curls can also serve as a simple but effective Pilates exercise that targets your arms. Typically, all you’ll need is your Pilates mat. However, it should be noted that this workout can be done anywhere, even for a few quick minutes in the office if necessary.

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