Nutrition Corner

The 13 biggest food trends for 2024, from fig leaves to world whisky: Modern martinis, meaty mushrooms and the rise of generous sharing dishes.

Even on a low carb diet, pasta can be good for you: Many people avoiding carbs will shun pasta. But pasta dishes can be good for you health — and your waistline.

Recipe for The Day

Sweet Potato Grilled Cheese Is a Delicious Twist on a Classic: The crispy golden exterior of this sweet potato grilled cheese is thanks to mayonnaise, which spreads easily and browns more evenly than butter or oil. Roasted red onions and sweet potato rounds make up the filling, but you can roast the onion separately and use leftover roasted sweet potato if you have that on hand.

Lifestyle & Fitness Focus

3 Evidence-Based Benefits of Wheatgrass

• High in Nutrients and Antioxidants: Wheatgrass is an excellent source of many different vitamins and minerals. It is especially high in vitamins A, C and E, as well as iron, magnesium, calcium and amino acids.

• May Reduce Cholesterol: Cholesterol is a waxy substance found throughout the body. While you need some cholesterol to make hormones and produce bile, too much cholesterol in your blood can block blood flow and increase your risk of heart disease. Several animal studies have found that wheatgrass may help lower cholesterol levels.

• Could Help Kill Cancer Cells: Thanks to its high antioxidant content, some test-tube studies have found that wheatgrass may help kill cancer cells. According to one test-tube study, wheatgrass extract decreased the spread of mouth cancer cells by 41%. In another test-tube study, wheatgrass induced cell death and reduced the number of leukemia cells by up to 65% within three days of treatment.

4 Ankle Exercises for Strength and Stability to Avoid Injury

• Eccentric Dorsiflexion: Dorsiflexion is what allows you to pull your toes up towards your shin. It’s a vital ankle movement. Even though it sounds super basic, training something as simple as dorsiflexion can help improve endurance for running, sprinting, or other sports. It can even help prevent shin splints.

• Resisted Ankle Eversion & Inversion: The ankle evertors and inverters power the rotation of the ankle inward and outward. Strengthening these muscles is key in reducing the risk of rolling the ankle, often causing ankle sprains and strains. This exercise requires a resistance band. Tie a small loop at the end of a 3-foot elastic resistance band. Loop your foot into the hole.

• Standing Heel Raises: To stabilize a joint, you need to strengthen the muscles that support it. That includes your calf muscles—the two main ones being the gastrocnemius and soleus. This exercise focuses on those.

• Single Leg Balance with Rotation: Incorporating single leg exercises helps address strength differentials between each leg. Now, it’s time to incorporate single leg training in all planes of motion. It’s not enough to just balance on one foot, perfectly still. Adding trunk and hip rotation to single leg balance trains the ankle to maintain a stable base while twisting or rotating, such as direction changes on the field or court.

Eat Your Peas: 3 Nutritional Benefits

• Peas May Help With Digestion: There's a lot of fiber in green peas. Studies show fiber promotes the growth of good bacteria in the intestines, which lessens the risk of gastrointestinal (GI) issues. Fiber also adds bulk to your stool. People who consume a high-fiber diet lower their chances of experiencing constipation.

• Peas Support Weight Management: Peas are a low-calorie food. Additionally, the high protein and fiber content in peas can make you feel fuller longer, which may help with weight management. Studies show that protein is the most filling macronutrient. It can slow digestion and trigger feelings of fullness after consumption.

• Peas Are Good for Your Heart: Your heart could benefit from eating more peas. They contain several heart-healthy nutrients, including fiber, magnesium, and potassium. A review of 26 studies found that people with the highest intake of legumes, such as peas, were 10% less likely to develop coronary heart disease than those with the lowest intake of legumes.

Inner Thigh Workout: Best Exercises

• Leg Lifts With Stability Ball: Lie on your side on the floor. If this is uncomfortable, bend your bottom elbow, and rest your head on your hand. Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position without touching the floor with your feet. That makes one repetition. Once you have completed one minute on one side, switch to the other side.

• Hamstrings Curls With Stability Ball: Lie on your back on your mat, arms by your side. Place the ball near your feet, and then place your heels on top of the ball. Raise your hips as high as you can. Once you’re stable, begin curling the feet and ball in toward your butt, then return to starting position, keeping the hips raised the entire time. You will feel this in your hamstrings.

• Side-to-Side Walk With Elastic Band: Place an elastic resistance band around your ankles. If you use an exercise tube, choose one that is a challenge, and place the tube underneath your feet. Grab the handles, and cross them in front, arms down. Begin by walking to the right with the widest step possible, and repeat with four more steps to the right. Next, walk left four times. Repeat in a continuous, fluid movement.

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