Nutrition Corner

3 biggest gut health mistakes people make - gastroenterologist: A gastroenterologist shared the biggest mistakes people make when trying to care for their gut health,

The Best Fat for Heart Health, According to Dietitians: Heart disease claims the lives of one in five people, and is the number one cause of death for adults in the United States.

Recipe for The Day

No-Churn Watermelon Ice Cream: Matthew Raiford grew up eating Georgia rattlesnake watermelon, which can grow to be 35 pounds—or more! Even if you typically buy smaller watermelons, it's nice to find different ways to enjoy what you don't eat sliced up. Enter this no-churn four-ingredient watermelon ice cream. Instead of churning the base in an ice cream maker, this recipe gets its creamy texture from whipped cream. Top with diced watermelon for a super-refreshing summer dessert.

Lifestyle & Fitness Focus

Fiber, Folate, and More Healthy Celery Benefits

• Celery is made up of mostly water, so it’s very hydrating: In addition to making sure you’re getting enough nutrients, it’s important to drink plenty of fluids every day. The general recommendation is to drink eight cups of water per day, but the Academy of Nutrition and Dietetics says women should aim for a total water intake of 11.5 cups per day and men should aim for about 15.5 cups daily. While this may sound like a lot, remember that you can get about 20 percent of your fluid needs from hydrating foods and other healthy beverages.

• Celery is a good source of several potent antioxidants: Antioxidants fend off free radicals, unstable molecules that contribute to many leading diseases. Fortunately, celery is full of antioxidants that effectively scavenge free radicals, as shown by a 2019 study in the International Journal of Food Properties. Celery is high in many antioxidants including vitamin C, beta-carotene, and flavonoids.

• Celery is a fiber-rich veggie: Dietary fiber is the underrated nutrient that most Americans could benefit from getting more of. Fiber plays an essential role in gut microbiome health and digestive regularity, and helps slow the way glucose is processed in your system, keeping blood sugars more stable.

• Celery is a source of folate, a.k.a. vitamin B9: This vitamin is especially important during pregnancy, which is why folic acid is commonly found in prenatal vitamins. It’s a form of folate (vitamin B9), which is an essential nutrient for the entire body, but especially for pregnancy. According to the American Pregnancy Association, folate can prevent miscarriage and birth defects.

• Celery is high in vitamin K: A cup of celery packs about 35 mcg of vitamin K, per the USDA.7 The National Institutes of Health estimates adult men and men need about 120 mcg and 90 mcg, respectively, per day, so celery can meet up to 39 percent of your daily need.

5 health benefits of kombucha you should know about, according to dieticians

• Kombucha's probiotics are good for your gut: Like other fermented foods, such as kimchi and sauerkraut, kombucha contains probiotics, beneficial bacteria that have been linked to gut health. Having the right balance of these microbes in your gut helps with immunity, digestion and balancing blood sugar. Kombucha's probiotics come from its sugar and the yeast in the SCOBY.

• Kombucha's antioxidants may help fight disease: Since kombucha is made with green or black tea, it's rich in polyphenols, powerful antioxidants that fight free radicals and repair damaged cells. Tea polyphenols may even protect against some forms of cancer and cardiovascular disease, according to research published in Critical Reviews of Food Science and Nutrition. Tea also contains antioxidants flavonoids, which have been associated with a lower risk of cancer.

• The acetic acid in kombucha helps fight bad bacteria: Kombucha gets its slightly vinegary flavour from acetic acid, an anti-microbial agent found in vinegar like apple cider vinegar (aka ACV). The acid can help fight off bad bacteria that enter our systems when you eat.

• Drinking kombucha may help you kick your soda habit: Whether you love soda's bubbles or sweetness (or both), fizzy and flavorful kombucha can be a great better-for-you option when the craving strikes. ‘If someone replaces their daily high-sugar fizzy drink with a lower-sugar, probiotic-packed kombucha, then that is a win-win.’

• Kombucha's probiotics can help your skin glow: You already know that kombucha's probiotics can help balance out your gut⁠ — and those balancing benefits can carry over to your complexion, too. In fact, as probiotics nourish the gut microbiome, they can help with inflammatory skin conditions like acne and eczema. However (as with kombucha's potential impact on weight), more research is needed to understand its true skin benefits.

4 Best Immune-Boosting Drinks to Fight Off Sickness

• Green tea: Green tea is a great beverage to enjoy to bolster your body's natural defenses. Green tea is rich in beneficial polyphenol flavonoids that provide myriad health benefits, from reducing the risk of heart disease and certain cancers to managing systemic inflammation.

• Kefir: Kefir is a fermented, yogurt-like beverage made from different types of milk, such as cow, sheep, and goat. Like yogurt, kefir is rich in different beneficial probiotics that help keep your GI tract microbiota balanced. Kefir's main beneficial bacteria is Lactobacillus kefiri, while traditional yogurt's main probiotics are Lactobacillus bulgaricus and Streptococcus thermophilus.

• Lemon ginger tea: The tea is made by combining freshly grated ginger and lemon juice in hot water. Nationally available brands are made with lemongrass, lemon peel, and natural ginger. Some even have added probiotics for more immune-boosting benefits. Lemon ginger tea is rich in vitamin C, an antioxidant that is known to help protect cells against oxidative damage. Vitamin C also provides anti-inflammatory properties and helps turn down negative immune responses.

• 100% orange or grapefruit juice: Both orange and grapefruit juice are nutrient-rich and provide more than 100% of the total vitamin C you need a day in one serving. These 100% fruit juices also provide vitamin A and folate. When buying orange juice, you can even find options that are fortified with vitamin D, a nutrient long known to be essential for healthy immunity.

Trainers Share 4 Simple Ab Workouts To Burn Tummy Fat

• Planks: Planks stand out as a highly effective ab workout that can contribute to burning tummy fat and sculpting a stronger core. This static exercise engages multiple muscle groups, including the abdominals, obliques, and lower back, fostering overall core stability. Planks are a staple in any ab workout routine, and for good reason. They engage multiple muscle groups simultaneously, including the abdominals, back, and shoulders, making them incredibly effective for strengthening the core and boosting metabolism.

• Bicycle Crunches: This dynamic ab exercise engages the rectus abdominis, obliques, and hip flexors, making it a comprehensive workout for the entire midsection. By incorporating twisting and alternating movements, bicycle crunches activate multiple muscle groups simultaneously, intensifying the calorie burn and promoting fat loss around the abdominal area. Bicycle crunches are another fantastic exercise for targeting the entire core, including the rectus abdominis and obliques. The twisting motion not only tones the sides of the abdomen but also helps reduce waist circumference.

• Russian Twists: Russian twists are a potent ab workout known for their efficacy in targeting tummy fat and enhancing core strength. This exercise involves a rotational movement, engaging the obliques and transverse abdominis, which can contribute to toning and tightening the waistline. Russian twists are excellent for isolating the oblique muscles, which play a crucial role in core stability and balance.

• Mountain Climbers: Mountain climbers offer a dual impact by combining strength and cardio elements, making them an efficient exercise for those aiming to trim tummy fat and enhance abdominal definition. Additionally, this exercise improves coordination and agility, contributing to a more well-rounded fitness routine. Mountain climbers are a dynamic cardio exercise that targets the entire core while also elevating the heart rate for calorie burning.

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