Nutrition Corner

Pickles, halloumi and camel milk: What we’ll be eating in 2024: Get ready to eat more buckwheat, pickles, caramelized bananas, cinnamon sugar, dressed-up ramen, grilled halloumi cheese and Korean cuisine in 2024 — and to wash it down with a tall, cool glass of camel milk.

Hiking in Spain Taught Me to Ditch the PBJs and Stop to Smell the Pork: Forget the gorp and stay for lunch. In Spain, the hiking peak is at the table.

Recipe for The Day

Recipe - Lemon Garlic White Bean Hummus: Zesty and flavorful, this lemon, garlic and white bean hummus is the perfect healthy snack. This creamy dish is rich in iron, vitamin C, vitamin A and calcium. Enjoy!

Lifestyle & Fitness Focus

Are You Eating Plastic? Ditch These 4 Daily Items Infusing Your Diet With Microplastics

• Limit Highly Processed Foods: Research has linked the consumption of highly processed foods - think hamburgers, ready-to-eat meals, French fries, ice cream, soda, and canned foods - with higher levels of phthalate microplastics in the body.

• Choose Eco-Friendly Packaging: Embrace eco-friendly packaging materials like glass storage containers, portable bowls, and water bottles; stainless steel bento boxes and reusable water containers; bamboo lunch boxes, bowls, utensils, and pantry storage jars; and rice husk bowls and storage containers.

• Use Glass or Stainless Steel Water Bottles: Exposure to microplastics is almost 2-3 times higher in individuals who rely on fluid intake from plastic water bottles than in those who use alternative water bottles. The solution? Replace single-use or BPA-containing water bottles with glass or stainless steel options to reduce exposure to microplastics.

• Avoid Tea Bags and Use Loose Tea Leaves Instead: Packaged tea bags often contain microplastics and harmful chemicals that get transported to water and then the tea made with it. Tea bags can harbour microplastics, so consider opting for loose tea leaves or use a tea infuser to minimize exposure.

Exploring the benefits of the cold plunge fad on social media

• Relieves Pain: Ice application is known to narrow blood vessels, which helps reduce swelling, pain, and inflammation after an injury.9 Research also shows that when cold water hits cold receptors on your skin, it sends electrical impulses to the brain that have a pain-reducing effect.

• Reduces Muscle Soreness: A review of 32 randomized controlled trials found that cold-water immersion one hour after exercise helped reduce muscle pain and improve muscle recovery for up to 24 hours. However, heat therapy had similar results.

• Boosts Mood and Alertness: Limited research shows that cold-water immersion may improve your mood. One 2022 study found that people who took a 20-minute soak in 55-degree seawater had significantly improved self-esteem and decreased tension and anger. People who soaked for 18 minutes had similar results.

3 Hamstring Exercises So Good You'll Actually Look Forward to Leg Day

• Romanian Deadlift: The deadlift is a hip-hinge movement pattern, meaning your hamstrings and glutes are the main drivers here.

• Single-Leg Deadlift: The single-leg deadlift, which works your hamstrings and glutes, requires a lot of balance. If you struggle with that, use one dumbbell instead of two, and lightly touch a wall or sturdy object to keep yourself steady.

• Kickstand Deadlift: The kickstand deadlift is a deadlift variation that focuses on unilateral, or single-leg, strength. Because your back foot remains on the ground for balance, keeping yourself steady is not as tricky as it is with the single-leg deadlift—making this move a great stepping stone to help you get there!

3 Forgotten Abs Exercises for an Incredible Six Pack in 2024

• Hanging Leg Raises: One of the most neglected yet highly effective exercises for the abs is the hanging leg raise. This exercise targets the lower abdominal muscles, challenging your core stability and strength.

• Woodchoppers: Woodchoppers are a dynamic exercise that combines rotational movement with a resistance element.

• Dragon Flagsz: Channel your inner martial artist with dragon flags, an advanced bodyweight exercise that targets the entire abdominal region.

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