Nutrition Corner

4 Ways to Reduce Blood Sugar Levels Immediately: You have a few ways to reduce blood sugar levels immediately if a test shows you're in the danger zone.

A Chocolate Shaken Espresso Recipe With Major Gut Health Benefits: So if you're looking to incorporate collagen and upgrade the gut benefits of your coffee, this chocolate collagen shaken espresso delivers.

Recipe for The Day

Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce: To achieve flavor quickly in this sun-dried tomato pasta recipe, we use the oil from sun-dried tomatoes to create the base of the cream sauce. Meanwhile, the residual heat of the pasta wilts the spinach in record time for a fast weeknight dinner.

Lifestyle & Fitness Focus

The 4 most important types of exercise

• Balance exercises: Improving your balance makes you feel steadier on your feet and helps prevent falls. It's especially important as we get older, when the systems that help us maintain balance—our vision, our inner ear, and our leg muscles and joints—tend to break down. The good news is that training your balance can help prevent and reverse these losses.

• Stretching: Stretching helps maintain flexibility. We often overlook that in youth when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes.

• Strength training: As we age, we lose muscle mass. Strength training builds it back. Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go upstairs.

• Aerobic exercise: Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance.

2 Ways Morning Workouts Turbocharge the Benefits of Exercise

• Morning Activity Significantly Lowers Type 2 Diabetes Risk: There is a relationship between doing various intensities of physical activity in the morning, afternoon, or evening and people's risk of type 2 diabetes. Researchers found that non-vigorous morning physical activity, such as walking at a slow pace, was associated with a 10 percent risk reduction of type 2 diabetes, and afternoon exercise at the same level of exertion was associated with a 9 percent reduced risk of type 2 diabetes.

• Morning Activity Is Linked to Better Weight Management: Author Tongyu Ma of Franklin Pierce University's Health Sciences Department and colleagues found that people with a daily pattern of doing at least 150 minutes of morning activity each week tended to have a lower BMI and waist circumference than those in the afternoon or evening clusters who did the same amount of cardio later in the day.

Coconut Water: 6 Benefits and When to Drink It

• Electrolytes: Coconut water contains many natural electrolytes, such as sodium, magnesium, calcium, and potassium.

• Lowers blood pressure: One cup of coconut water has 400 milligrams (mg) of potassium.

• Protects against free radicals: The antioxidants in coconut water have been shown to help fight cellular damage in the body.

• Prevents kidney stones: Water from coconuts may help prevent kidney stones by flushing the system of excess crystal-forming minerals.

• Stronger bones and teeth: The combination of phosphate and calcium in coconut water works together to help build strong bones and teeth.

• Stabilizes blood sugar: Magnesium in coconut water can help control blood glucose (sugar).

4 Lunge Variations for Any Fitness Level

• Lunge Variation to Scale Down - Chair Lunge: This lunge variation is ideal for beginners and other individuals who are working on improving their balance, as you'll keep yourself stable by holding onto a chair while performing the movement.

• Lunge Variation to Level Up - Plyometric Jump Lunge: When you're looking to build strength and break a sweat, try the plyometric jump lunge. In this cardio-style lunge variation, you'll press through the floor into a powerful jump and softly land.

• Lunge Variation for Knee Pain - Reverse Lunge: A traditional forward lunge puts a lot of pressure on your front knee, which can aggravate any aches and pains you're experiencing.

• Lunge Variation to Target Glutes - Curtsy Lunge: Although this lunge variation targets all the same muscles as the forward lunge, it particularly emphasizes the glutes.

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