Nutrition Corner

Glowy Skin Benefits of Cherries Your Face Needs: Could your summer complexion use a little boost? Bring on the cherries.

Effectiveness of rosemary for healthy hair: Experts discuss rosemary's potential for hair health, noting its purported benefits like improved circulation and reduced hair fall

Recipe for The Day

Penne alla Vodka with Chicken: This healthier penne alla vodka with chicken is made with no heavy cream! Pureed roasted vegetables are my secret for a creamy vodka sauce that tastes just as good as the original. High protein, with 42 grams of protein per serving.

Lifestyle & Fitness Focus

4 ways to maximise nutrients in your food

• Cook your tomatoes: Cooking tomatoes can increase the benefits of the lycopene they contain – a type of carotenoid which gives tomatoes their bright red hue. Lycopene is an antioxidant that protects your tissues, cells and DNA from damage caused by oxidative stress.

• Chew your food slowly and mindfully: Taking the time to chew your food well stimulates your digestive enzymes to break down the food into smaller particles so that your digestive system can easily absorb their nutrients.

• Let chopped garlic and onions sit for a bit: Chopping, crushing or mincing activates an enzyme in these vegetables called alliinase. After being exposed to the air, the alliinase turns into allicin, a sulphur compound that is said to have heart health, antimicrobial and anticancer benefits.

• Buy what’s in season: Apart from flavour, there are many reasons to go for seasonal produce when possible. For starters, seasonal often means local, indicating that the produce doesn’t have to travel too far to reach your plate. The longer fresh produce has to travel, the larger the potential impact on its nutritional value. Second, seasonal produce is fresher. Since it’s harvested close to the time of consumption, it retains its peak nutritional value.

Benefits of journaling to support your own well-being

• Improved sleep quality: Writing down your worries and concerns before bed can help clear your mind and prepare for sleep. This can be especially helpful for people who suffer from insomnia or other sleep disorders.

• Boosted immune system: Several studies have shown that journaling can improve immune function. This is likely due to the stress-reducing effects of journaling, as well as its ability to promote positive emotions and self-awareness.

• Enhanced creativity: Journaling can be a great way to spark creativity. By writing down your ideas and exploring them freely, you can come up with new and innovative solutions to problems.

Should You Drink Bone Broth in the Morning?

• Some social media influencers are praising the benefits of swapping morning coffee for a mug of bone broth.

• Bone broth contains more protein than coffee, providing some health benefits, but its sodium content is a drawback for some.

• Experts recommend continuing to drink coffee if it's a valued part of your morning routine and just consider adding bone broth for additional benefits.

4 Dumbbell Workouts To Banish Flabby Arms

• Dumbbell Floor Press: Grab a pair of dumbbells, and lie flat on a mat with your feet fully extended. Flare your elbows out about 45 degrees. With your abs tight, press the weight up toward the ceiling, flexing your triceps and pecs to finish. Lower the weights until your elbows and arms touch the ground.

• Dumbbell Pushups: Place a pair of dumbbells on the ground just outside shoulder-width with them turned slightly inward to form a "V" shape. Get into a pushup position where your shoulders are in line with your wrists. Pull yourself toward the ground, and get a good chest stretch at the bottom. Push yourself up, flexing your triceps and chest to finish.

• Dumbbell Triceps Extensions: Lie flat on your back on a workout bench. With the dumbbells in hand and your palms facing each other, press the dumbbells over your chest. Bend your elbows to lower the weights. As soon as your forearm touches your bicep, reverse the motion, flexing your triceps.

• Incline Dumbbell Bench Press: Lie down on an incline bench. Hold a dumbbell in each hand, resting them on your thighs. Keep your feet on the floor. Press the weights over your body as you extend both arms. Squeeze your upper pecs and triceps at the top of the press. Bring your shoulders back and down to the bench as you lower the weights.

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