Nutrition Corner

You are what you eat - Foods that improve your mood and brain function: You can construct a nutritional psychiatry plate for your mood.

What are nutrient-rich food sources that help lose weight? What should I eat if I want to lose weight while not wanting to cut down beneficial nutrient groups from my diet at the same time?

Recipe for The Day

These Apple Pie Overnight Oats Are About To Become Your Favorite Breakfast: If you're looking for healthy, tasty, and easy vegan breakfast ideas, check out this apple pie overnight oats recipe.

Lifestyle & Fitness Focus

4 Kid-Friendly Healthy Alternatives To Chocolate

• Carob: Carob is often used as a substitute for chocolate due to its similar taste and texture. Unlike chocolate, carob is caffeine-free and contains less fat. It is also rich in fibre, calcium, and antioxidants, making it a healthier option for kids.

• Fruit dipped in yoghurt: Another great alternative to chocolate is dipping fruit in yoghurt. Choose a low-sugar yoghurt and dip sliced fruits like strawberries, bananas, or apples into it. This gives a sweet and creamy snack that kids will enjoy while getting a dose of vitamins and minerals.

• Dark chocolate: While regular chocolate may not be the healthiest option, dark chocolate with at least 70% cocoa content can be a good alternative. Dark chocolate contains less sugar and more antioxidants, which can have positive effects on heart health and brain function.

• Energy balls: Energy balls are a versatile and healthy alternative to chocolate treats. Made with ingredients like oats, nuts, seeds, and natural sweeteners like dates or honey, energy balls provide a burst of energy and satisfy cravings without the excess sugar found in chocolate.

4 Cleaning Motivation Tips for a Happy Home

• Start Small: If you’re feeling overwhelmed, start small. Begin by focusing on one category. Look around and choose something you can easily tackle. Maybe it’s picking up the books, or washing the dirty dishes. When you’re finished, move on to another category, and keep going!

• Find a Time That Works For You: When cleaning is on your to-do list, tackle it when you have the most energy. If you’re at your best first thing, clean early, so you’ll have the rest of the day to do other things. For most people, morning is the best time to knock out difficult tasks. But maybe you’ve got more energy in the middle of the day, or you might even like to clean in the quiet after the kids are in bed. Pick a time that works best for you.

• Listen to Music or Podcasts: Do you hate cleaning because you’d rather be doing anything else instead? Why not make it fun to help get motivated? Create a fun cleaning playlist with some upbeat music and dance around the house. Or, listen to your favorite podcast, and you’ll probably learn something new!

• Keep the End in Mind: It’s easy to get discouraged when you need to clean but don’t want to. One way to stay motivated is to keep the end in mind. Think about how nice it is to spend time in your clean space and how less stressed you’ll feel when you have a tidy home.

3 ways to become more self-motivated according to a business coach

• Simplifying your goals and vision: Think about your goals and how you intend to achieve them. If you are struggling to motivate yourself to work towards those goals, look at what can you do to simplify them. Focusing on one or two things can really increase self-motivation.

• Surrounding yourself with positive, motivated people: If you surround yourself with negative people, you will find that your motivation can deteriorate due to their influence. It's amazing how much other people can influence us, both negatively and positively.

• Grow through the hurdles you face: Never be defeated by hurdles or setbacks. Ensure that you continue learning, which will help to motivate you. 

Calf Exercises: 4 Best Workouts To Bulk Up Skinny Legs

• Jumping Jack: Stand with your feet together and arms at your sides. Jump and spread your legs outside shoulder width as you clap your hands overhead. Jump and return your hands and feet to the starting position.

• Seal Jump: Perform jumping jacks but extend your arms out to your sides as you jump your feet out. When you jump back, clap your hands together in front of your body.

• Seated Calf Raise (Toes In): Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or step (and hold dumbbells on your thighs for resistance). Your knees should be bent 90 degrees and your toes turned inward 15 degrees. Allow your heels to drift toward the floor until you feel a stretch in your calves. Now drive the balls of your feet into the platform and raise your heels as high as possible.

• Ankle Mobilization: Place your toes on a mat or block so they’re elevated above your heels. Bend one knee, pushing it forward so you feel a stretch in your calf. Draw your leg back. Repeat this motion for the desired number of reps, and then switch legs.

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