Nutrition Corner

How Are Vitamin Supplements Produced, and Is It Better to Get Vitamins Through Foods Instead? A professor of nutrition science explains how vitamin dietary supplements are produced, and the advantages of getting nutrients from food.

What Happens to Your Body When You Eat Blueberries Every Day: Blueberries are packed with antioxidants that can support your health.

Recipe for The Day

Keto Blueberry Pecan Chicken Salad: A little sweet and a little savory, this Keto chicken salad is a low-carb recipe filled with chicken, blueberries, pecans, celery, bacon, and green onions.

Lifestyle & Fitness Focus

Zucchini Nutrition: 5 Zucchini Health Benefits

• Zucchini is high in antioxidants to support immune health: In zucchini you’ll find tons of vitamins A and C, plus plenty of plant compounds, including polyphenols and carotenoids, a group of plant pigments. All of these micronutrients are antioxidants that help the body to reduce inflammation and fight off free radicals.

• Zucchini contains important nutrients for eye health: When it comes to supporting healthy eyes and vision, zucchini may also be beneficial. Two of the carotenoids found in this squash, lutein and zeaxanthin, are linked with improved eye health, as is vitamin A.

• Zucchini promotes a healthy heart, cholesterol, and blood pressure levels: Courgettes are known to support heart health as well, thanks to its fiber, potassium, magnesium, and vitamin K content.

• Zucchini provides fiber for healthy digestion and gut microbiome: Your gut health can get a boost from eating this tasty summer squash. The soluble fiber found in zucchini is beneficial for the healthy bacteria that reside in the lining of your gut.

• Zucchini champions strong bones: It contains magnesium, manganese, and vitamin K, all of which are linked to maintaining and growing strong bones.

5 Best High-Fiber Carbs to Eat, Recommended by a Dietitian

• Oatmeal: When it comes to hitting my fiber goals, my strategy is to load up early, often starting with breakfast. Oatmeal is one of the best foods for heart health thanks to beta-glucan, a soluble fiber that whisks cholesterol out of the body.

• Whole-Grain Cereal: Ready-to-eat cereal is a great way to get a significant amount of vitamins, minerals and—of course—fiber. And if you top your bowl with low-fat milk and fresh fruit, you’ll also score additional protein, calcium and antioxidants.

• Bulgur: Bulgur is one of the best sources of this digestion-friendly fiber. These tiny wheat nuggets pack more fiber than any other grain.

• Figs: Nibbling on a handful of figs is a healthy way to satisfy your sweet tooth and score a healthy mix of soluble and insoluble fiber while you’re at it

• Beans: Beans offer a mix of complex carbohydrates, fiber and protein. They have zero fat and cholesterol, making them a natural for heart health.

3 Pilates Benefits

• Be mindful of your core: One of the main Pilates principles is 'centering,' meaning that all of our power is activated through the core of our body. This includes the abdomen, hips, lower back, and pelvic area. If these areas are not as strong as they should be, we tend to compensate with less efficient movements with our arms and legs.

• Perform upper-body exercises to boost your balance: Working the arms, chest, shoulders, and back muscles can help you support your posture and prevent problems with forward head and the undue pressure it causes on the rest of your body.

• Support and strengthen your joints through lower-body isolation: Footwork should include stretching and strengthening the toes, the tops of the feet, arches, and ankles. Legs in straps exercises have great benefits for the hips through the knees down to the feet, as these exercises help with lengthening the muscles and opening the hips.

4 Best Ab Exercises (Proven by Science)

• Long Arm Crunch: This exercise focuses on the rectus abdominis, commonly known as the six-pack. Incorporate weights for added intensity.

• Ab Rollout: Gradual progression by rolling out further can increase stress on the abs over time.

• Vertical Leg Crunch: Progress to weighted variations for added intensity.

• Crunches On An Exercise Ball: This create more effective ab exercises by engaging stabilizer muscles and providing increased range of motion.

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