Nutrition Corner

11 Delicious Dessert Ideas (With No Added Sugar): From ice cream to cookies, we're eating dessert every night!

Nutritionist shares 6 wholesome and healthy breakfast ideas to stay energised and active all day: Breakfast is the most important meal of the day, make sure you make it a nutrient and vitamin-rich meal of your day as well.

Recipe for The Day

Chicken, Chard & Sun-Dried Tomato Quesadillas: This easy chicken quesadilla features earthy chard, sun-dried tomatoes and fontina cheese. For added flavor, you can use the oil from the sun-dried tomato jar to cook your veggies.

Lifestyle & Fitness Focus

5 reasons to eat an early dinner before 7 PM every day

• Circadian rhythm alignment: Our bodies are wired to follow a circadian rhythm, which governs various bodily functions. Eating in sync with this rhythm may optimise digestion and metabolism, give rest to the digestive tract, allow the liver to rest and detox without over stressing it.

• Blood sugar control: Early dinner helps to enhance insulin sensitivity, which means your body’s cells become more responsive to insulin. This can help to regulate blood sugar levels more effectively and reduce the risk of insulin resistance.

• Improved sleep quality: Eating too close to bedtime can lead to disrupted sleep due to discomfort or indigestion. An early dinner allows your body to settle into a state of restfulness during the night, promoting better sleep quality.

• Heart health: Eating later in the evening, especially high-calorie and unhealthy foods, may negatively impact heart health. An early dinner, on the other hand, may contribute to better heart health by reducing the consumption of heavy, fatty foods before sleep.

• Hormonal harmony: Our hormones, including insulin and cortisol, follow a daily rhythm. Eating earlier aligns with the body’s natural hormonal patterns, potentially supporting healthier metabolism and hormone regulation.

4 Proven Ways to Eat Healthfully, According to Science

• Eat more home-cooked meals: Cooking at home is correlated with healthier outcomes, even though scientists disagree as to why.

• Be aware of calories: Despite the oft-heard claim that calories don't matter, the vast majority of experts insist that they do, and that people who take in more calories than they spend through activity are going to end up with an unhealthy weight.

• Eat more veggies, fruits and whole grains: These foods are all loaded with important nutrients, and can help reduce the temptation to gorge on fatty, sugary, salty foods.

• Be wary of gimmicky or extreme diets: Avoid diets that exhort followers to load way up on certain foods and completely cut out others, or that dictate exactly what needs to be eaten when, or require big doses of an unproven supplement.

3 Ways to Motivate Yourself to Work Out

• Surround yourself with motivational quotes: You can use different colors of Post-Its to stick quotes that motivate you everywhere. They will serve as constant reminders for you to get going and just do what you have to do.

• Get a workout buddy: Having the right person stand next to you and cheer you on as you do your sit-ups is an excellent way to get hyped up about keeping fit. A good workout buddy helps you become accountable for your progress in achieving your workout goals.

• Think about how working out makes you feel: When your interest in working out is flagging, envision the outcome of your exercise routine and how good you’ll feel. For most people, this is motivation enough to not throw in the towel.

Physical therapist reveals 4 easy exercises to relieve back pain

• Extend the back: One of the first things you can do “right away” is to find a comfortable place to lie on your stomach. If rounding the back causes symptoms, then extending the back will relieve them.

• Integrate rotation: Lay on your back, bend your knees and drop them to one side until you feel a slight stretch. Continue to hold in that position for about a second and repeat the same movement on the other side. The goal is to keep these fairly gentle and just take what the body gives you.

• Sciatic nerve glides: Raise your leg and hold behind it with both of your hands while keeping your toe pointed toward your face. Extend your leg until you feel a gentle stretch, hold for half a second and repeat. Keep the bending and extending movement gentle, and do these about 15 times on each leg.

• Bridges: It’s time to activate some muscles with some gentle bridges. This movement will emphasize lower back extension while also turning on the muscles in your glutes. Limit bending and sitting, and repeat this as necessary.

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