Nutrition Corner

Gut health - 3 servings of grapes a day may have potential effects: Consuming the equivalent of three servings of grapes daily may help increase some gut bacteria and influence health, a new study suggests.

Does Eating Fat Make You Fat? Researchers from Harvard University found some surprising results about fat and weight gain.

Recipe for The Day

Apple & Cheddar Side Salad with Mustard Vinaigrette: This salad is easy and festive--the perfect healthy addition to your holiday table. The no-sugar-added dressing blends well with the sweet notes of apple and sharp Cheddar cheese, and crunchy pecans round out the dish.

Lifestyle & Fitness Focus

The 4 Best Teas for People With Diabetes

• Green Tea May Help You Lose Weight: In a midday slump? Consider steeping a cup of green tea, which contains 28 milligrams (mg) of caffeine, according to the Mayo Clinic, and may help fend off diabetes. A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.

• Black Tea May Help Reduce Insulin Resistance: A review published in 2019 noted that some epidemiological studies show that drinking black, green, or oolong tea may reduce the risk of developing diabetes or diabetes complications. Plus, the researchers suggest tea (including black) may work in the body in part by improving insulin resistance, playing an insulin-like role, as well as alleviating the inflammatory response.

• Chamomile Tea May Make You Sleepy: Drinking herbal chamomile tea, which is caffeine free, may support your slumber. A study from 2015 found that when women with poor sleep (who had recently given birth) drank chamomile tea for two weeks, they had fewer sleep quality problems and symptoms of depression compared with the control group who didn’t drink the tea.

• Ginger Tea Lowered Fasting Blood Glucose in Studies: A small study published in 2015 observed that people with diabetes (who weren’t on insulin) who took ginger supplementation for three months improved their glycemic control, and results were significant between the ginger group and the control group. Ginger may affect glycemic control in the body by inhibiting enzymes that are involved in the carbohydrate metabolism process as well as increased insulin sensitivity.

3 Incredible Health Benefits of Mushrooms

• Mushrooms may help keep you young: Mushrooms contain a super-high concentration of two antioxidants, ergothioneine and glutathione, according to a 2017 Penn State study. When these antioxidants are present together, they work extra-hard to protect the body from the physiological stress that causes visible signs of aging (translation: wrinkles).

• Mushrooms can protect your brain as you age: A long-term study from Spain published in 2021 found that certain foods rich in polyphenols (which include mushrooms, as well as coffee, cocoa, and red wine) may be protective against cognitive decline in older adults. Penn State researchers also found that the antioxidants ergothioneine and glutathione may help prevent Parkinson's and Alzheimer's.

• Mushrooms can lift your mood: Penn State researchers did some further investigations in 2021 and found that in a sample of almost 25,000 people, those who regularly ate mushrooms had a lower risk for depression. Once again, this may be due to ergothioneine, which may lower the risk of oxidative stress, which in turn reduces symptoms of depression.

4 Science-Backed Fitness Motivation Tips

• Treat yourself to a new outfit: Many people find that buying themselves a new pair of leggings, a sports bra, or a top is enough to motivate them for a workout. There's the novelty of it, for sure—you'll be excited to wear and show off something new. But there's also a psychological phenomenon called "enclothed cognition" that describes the uncanny influence that certain clothing has on our mindset and physical experience. Putting on a workout outfit that makes you feel good can help you get in exercise mode, feel confident, and expect to have a positive experience.

• Get fitted for new kicks: As if the above tip hasn't already inspired you to go shopping, those five-year-old running shoes not only look like they've seen better days, but worn-down arch support and shock absorption can set you up for injury. And if part of the reason you dread working out is because it's painful or uncomfortable (especially in your feet and knees), the solution may be some fresh sneakers. The answer? Get fitted by a pro to find the right shoe for your feet, your style, and your activity of choice.

• Keep things interesting: If your usual elliptical routine bores you senseless—why keep doing it? Grab a friend and go for a scenic bike ride, or mix things up with a group kickboxing class. Both boredom and plateauing results can be motivation buzz kills. To keep your fitness commitment strong, experiment outside of your comfort zone.

• Be ultra-prepared: You've heard it before, but that's because it works. Preparing for a healthy week sets you up for success. Weekend meal prep is important, but that's just half of the equation. Pack three or four gym outfits on Sunday with a snack—protein bar, nuts—for the whole week.

4 Calf Exercises With Dumbbells That'll Boost Your Stability

• Seated Calf Raises: Sit on a workout bench. - Remain tall through your spine with core engaged. - Balance the dumbbells on your thighs. - Keep your toes on the floor, heels high. - Raise and lower your heels repeatedly. - Feel your calves engage. Do 12-15 reps, 3 to 4 times.

• Squat To Isolated Calf Raise: Stand with your feet hip-distance apart, holding a dumbbell in each hand. - Lower into a squat with the dumbbells along the sides of your body. - While you’re at the bottom of the dumbbell squat, lift one heel off the ground and then place it back down. - Lift the other heel and then place it back down. - Stand back up to the starting position. Repeat this move for 3 rounds of 12 reps.

• Toes-In Standing Calf Raise: Stand with your feet hip-distance apart, holding a dumbbell in each hand. - Point your toes slightly in towards the center. - Lift both your heels off the ground into a calf raise. - Gently lower back down. Repeat this move for 3 rounds of 15 reps.

• Single Leg Calf Raise: Stand on one leg with your other leg bent up behind you. - Hold the dumbbell in one hand on the same side as the raised leg. - Raise your body upward by pressing down through your toes until you reach the top of the raise. - Hold for a second, then slowly lower yourself back to the starting position. Do 3 rounds of 10 reps on each leg.

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