Nutrition Corner

25 Best High-Protein, Low-Fat Foods You Can Eat: High-protein, low-fat foods help you build muscle and keep cravings at bay—all while keeping unwanted fat in check.

Kellogg CEO Says People Should Eat ‘Cereal for Dinner’ to Save Money: WK Kellogg CEO Gary Pilnick's cost-saving suggestion of eating cereal for dinner sparks backlash from consumers.

Recipe for The Day

Tiramisu-Inspired Overnight Oats: Tiramisu, a classic Italian dessert, serves as flavor inspiration for these overnight oats. Instant espresso powder adds a touch of bitterness to the dish, which gets balanced by the sweetness of the maple syrup.

Lifestyle & Fitness Focus

4 Unique Health Benefits Of Savoury Blood Oranges

• Rich In Nutrients: Blood oranges are a nutritional powerhouse, offering a low-calorie option with a high content of essential nutrients such as vitamin C, potassium, folate, copper, magnesium, and B vitamins. These elements improve your overall health and support your immune function and heart health.

• Weight Loss Support: If you're on a journey towards a healthier weight, blood oranges can be your friend. With their low-calorie count and significant fibre content, they help keep you full for longer periods, aiding in weight management. Studies suggest that incorporating citrus fruits into your diet may enhance weight loss efforts, making blood oranges a delicious and nutritious choice.

• Immune Function Boost: Packed with vitamin C and a range of antioxidants, blood oranges contribute to a robust immune system. Studies indicate that vitamin C supplementation can reduce the duration and severity of respiratory infections. The antioxidants present may also offer protection against chronic conditions, highlighting the immune-boosting potential of these citrus wonders.

• Gut Health Improvement: The fibre content in blood oranges, nearly 3 grams per serving, promotes gut health by preventing constipation and supporting regular bowel movements. A diet rich in fibre has broader implications for conditions such as haemorrhoids and diverticulitis. Moreover, enhancing the health of the gut microbiome, the community of beneficial bacteria in your digestive tract is crucial for overall well-being.

3 Reasons To Get More Sunlight

• Better mood: Sunlight trips the release of serotonin and endorphins, hormones associated with happier mood, less depression, and overall calm. You'll notice immediately that you simply feel better. That's your whole system responding to sun.

• Deeper sleep: Better circadian rhythm. Getting sun exposure during the day—with all that yummy serotonin—also puts you on track for more effective production of melatonin, the hormone that helps sleep. Your body is more efficient at recognizing when it's evening after receiving some sunshine-fueled input during the day.

• Lower blood pressure: Anyone who's ever encountered terms like "cabana" or "swim-up bar" knows that sunshine-saturated days bring on feelings of relaxation, but it turns out that the process is physiological as well as mental. When sunlight touches skin, a compound called nitric oxide is released into the blood vessels, a process that brings blood pressure levels down—which can lower the risks of heart attack and stroke.

3 Ways To Get More Protein In Your Diet in 2024

• Start with breakfast: Also known as the most important meal of the day, breakfast breaks your overnight fasting period. Research shows that eating a high-protein breakfast can be a useful strategy in improving your satiety to avoid overeating and improve diet quality. The first obvious choice is to eat eggs. One whole large egg contains 6.24 grams of protein, and other nutrients such as iron and vitamin A.

• Choose low-fat high-protein dairy products: High-protein dairy products that are low in fat are considered quality protein sources and are associated with a lower BMI when consumed daily. Plain Greek yogurt made from low-fat milk has 10 grams of protein and 0.37 grams of fat per 100-gram serving, compared to plain yogurt made from whole milk, which has 3.82 grams of protein and 4.48 grams of fat per 100-gram serving. Low-fat cheese such as part-skim mozzarella and reduced-fat provolone contains over six grams of protein and less than five grams of fat per one-ounce serving.

• Set a timer or reminder: The Mayo Clinic Health System states that consuming 15 to 30 grams of protein per meal is generally beneficial, and eating over 40 grams in one sitting won’t benefit you more than the recommended amount. That means if your protein intake is higher, you’ll need to incorporate it throughout the day. A timer or setting reminders on your phone can keep you on track.

4 Easy At-Home Exercises To Burn Fat All Over

• Squats: Squats are one of the best exercises for weight loss because of their fat-burning effect. Your quadriceps and glutes are two of the largest muscles on your body. Training these effectively using squats will encourage muscle growth and strength, causing you to burn more calories because of the large muscle areas you are working. Squats also help with knee health, which is key for those over 40.

• Plank: Planks are one of the best, safest, and most effective ways to train your core. Also, exercises like this are great because it encourages muscle activation. This is one of the go-to ab exercises for those over 40 looking to lose weight and tone their midsection.

• Dumbbell Row: Using 5lb to 10lb dumbbells, place them on the ground, get into plank position holding the dumbbells with your hands.

• Push-Ups: Push-ups are a versatile and effective bodyweight exercise that engages multiple muscle groups, making them a valuable addition to a fitness routine. While push-ups are primarily known for targeting the muscles in the chest, shoulders, and triceps, they also engage the core, lower back, and leg muscles for stabilization. This full-body engagement leads to increased calorie expenditure and the promotion of muscle growth.

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