Nutrition Corner

Master the Mediterranean Diet With the Help of These Tips and Recipes: The Mediterranean diet is budget-friendly and packs a punch for heart and brain health.

Nutrition expert says add spoonful to meal to help blood sugar, arthritis and inflammation: A nutrition expert has given the Zoe health podcast an insight into one of the simplest ways of adding more nutrition to meals - and said doing this would help blood sugar levels, arthritis, improve your gut health, and reduce inflammation.

Recipe for The Day

Vegan Chocolate Brownie Doughnuts: A hybrid between brownies, doughnuts, and zucchini bread, these nutritious, chocolaty treats are a great way to sneak in your greens.

Lifestyle & Fitness Focus

4 Health Benefits of Chayote Squash

• Boosts Antioxidants, Vitamins, and Minerals: Chayote contains an array of beneficial plant compounds. Similar to other fruit, chayote is high in antioxidants and vitamins — specifically vitamin B9 (folate), vitamin C, polyphenols, and amino acids. Chayote also contains essential minerals, such as mood-boosting magnesium and bone-strengthening calcium.

• Aids Gut Health: Research has shown that chayote and its roots are a valuable source of quality starch and fiber. Fiber is a nutrient that is important to digestive health and is known to benefit the gut microbiome.

• Improves Satiety: The complex carbohydrates and fiber in chayote also allow it to be digested slowly, keeping you full for longer after a meal.

• Supports Heart Health: Chayote is a good source of fiber and research shows that high-fiber diets are linked with a lower risk of heart disease. In addition, an article in Advances in Health Science Research suggests that chayote juice may have positive effects on blood pressure in older adults.

Healthiest Meats For Your Diet: Top 4 Foods Most Recommended By Nutrition Experts

• Chicken Breast: You probably guessed this one. High in protein, low in fat, chicken is a staple for many people, and it’s no surprise that chicken breast is the healthiest meat to eat. And there is an almost endless list of ways to prepare it. It’s low in calories, low in fat, and high in protein. It’s also an incredibly versatile piece of meat. Chicken is a great source of iron, zinc, selenium, and B vitamins.

• Turkey Breast: It’s not just for Thanksgiving. Turkey breast is a lean, protein-packed meat for any time of year. And just like chicken breast, it’s one of the healthiest meats that you can prepare turkey breast in a variety of ways. These already-lean poultry have less sodium than deli meats and chicken prepped with salt-filled sauces, blends, and rubs.

• Beef: Though most doctors and nutritionists recommend limiting red meat consumption, it is still full of beneficial proteins and nutrients. While it can be unhealthy to eat too much fatty red meat, lean red meat doesn’t raise your cholesterol and contains nutrients like protein, vitamin B12, iron, niacin, and zinc.

• Fish: A well-known source of healthy fats, fish deliver beneficial doses of Omega-3s. And the good news for people that struggle with the “fishy” taste in stronger tasting fish such as salmon is that many whitefish taste mild enough to simply take on the flavor of whatever seasoning or sauce they’re topped with. Eating fatty fish, in particular, may be associated with a slew of health benefits, including lower risk of heart disease and depression, improved brain health, and lower risk of postpartum depression.

3 Best Vision Board Apps to Manifest Your Goals

• Canva: Canva is a well-known online design tool that has exploded in popularity since its launch in 2013. And while not strictly dedicated to creating online vision boards, Canva offers users a great deal of tools and features to create their vision boards—from hundreds of free templates to an image and design library with thousands of options to choose from. Canva’s app and desktop version are extremely user friendly. You can easily search for just about any type of image or design element you can think of and adjust things like colors, fonts and even image frames within a vision board.

• Visuapp: Visuapp strips away the bells and whistles to provide users a simpler online vision board app. Users can create their vision boards by uploading images from their phone, taking photos or by searching online. You can also add text and music to your vision board and set reminders to help you set aside goal visualization or meditation time.

• Shuffles by Pinterest: Shuffles by Pinterest is a relatively user-friendly collage maker that allows users to simply search through Pinterest’s already existing pool of inspiring photos, graphics and words. You can upload your own images or pull things from your own Pinterest boards to use on your virtual vision board. In true collage fashion, visual elements can be flipped, turned and placed however you like them–even giving you the option to play around with layer placement.

4 Reasons to boost your cardio fitness and cut death risk by 20%

• Reduced risk of premature death: One of the study’s most striking findings is the significant decrease in the risk of premature death associated with improved cardio fitness. Engaging in regular cardiovascular exercise can slash the likelihood of early mortality by nearly 20%, providing a compelling incentive to lace up those running shoes or hop on that bike.

• Enhanced cardiovascular health: Cardio fitness isn’t just about endurance. It’s also about the health of your heart and blood vessels. Engaging in activities that elevate your heart rate and challenge your cardiovascular system can strengthen your heart muscle, improve blood circulation and lower your risk of developing cardiovascular diseases like heart attack and stroke.

• Improved metabolic health: Beyond cardiovascular benefits, cardio fitness can positively impact metabolic health. Regular exercise helps regulate blood sugar levels, improves insulin sensitivity and promotes healthy cholesterol levels, which are crucial to metabolic wellbeing. By incorporating cardio workouts into your routine, you can take proactive steps towards mitigating the risk of conditions like type 2 diabetes and metabolic syndrome.

• Enhanced mental wellbeing: The benefits of cardio exercise extend beyond the physical realm, encompassing mental and emotional wellbeing as well. Engaging in aerobic activities stimulates the release of endorphins, neurotransmitters that induce feelings of pleasure and reduce stress and anxiety. In addition, regular exercise has been shown to improve cognitive function, enhance mood and alleviate symptoms of depression, offering a holistic approach to mental wellness.

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