Nutrition Corner

8 health benefits of densely nutritious kidney beans: Kidney beans, also known as 'Rajma,' are a common and versatile food item found in various global cuisines.

Dairy foods - 10 ways your body can change after you give them up: Cutting back on dairy? Whether you're reducing your intake due to acne, IBS, or lactose intolerance, here's how your body can react when you ditch dairy

Recipe for The Day

Miso Cup Soup Is Full of Gut-Friendly Ingredients: This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave.

Lifestyle & Fitness Focus

4 Benefits of Vanilla You May Not Know

• Proven antioxidant properties: Two of the phenolic plant compounds found in vanilla – vanillin and vanillic acid – have antioxidant properties. Antioxidants protect your body against oxidative stress that can lead to many chronic diseases.

• Helps reduce inflammation: Although inflammation is part of your body's normal immune response, chronic inflammation can damage your body and lead to increased risk of chronic diseases like arthritis, explained Healthline. But eating a diet that is rich in anti-inflammatories, like vanilla, could reduce inflammation and increase overall health.

• Helps brain health: The antioxidant plant compounds found in vanilla could support brain health. That’s because these compounds have neuroprotective properties that can help protect your nervous system.

• Helps you cut down on sugar: Vanilla has fewer calories and carbs than sugar so it can be used as a sugar replacement, suggested WebMD. This will help to reduce high glucose levels and could protect your heart health. Vanilla is safe for diabetics to use and could aid in the prevention of type 2 diabetes.

3 Ways To Build Endurance

• Frequency (how often you exercise)

• Intensity (how hard you exercise)

• Duration (for how long you exercise)

4 ways to get more fiber in your diet

• Eat a minimum of three servings of vegetables and two servings of fruit every day: This makes up the five-a-day recommended by the USDA's Dietary Guidelines for Americans. In general, one serving is a single piece of fruit or a half-cup of raw fruits or vegetables, or a cup of leafy greens.

• Rely on nuts, seeds, and fruit for snacks: Or add them to other items like yogurt, oatmeal, salads, and stir-fries.

• Replace refined grains like white rice with whole grains like brown rice, wild rice, or bulgur. For pasta, look for versions made from quinoa or pulses like chickpeas and lentils.

• Check nutrition fact labels for the amount of dietary fiber. Aim for at least 5 grams of fiber per serving.

Inner Thigh Muscles: Best Exercises

• Sumo squats: Place your feet slightly wider than your hips with your toes pointed forward. Lower yourself into a squat while keeping your knees in line with your toes. Engage your inner thighs as you push through your heels to return to the starting position.

• Side lunges: Step out wide to the right side, keeping your left leg straight. Bend your right knee and lower your body into a lunge, keeping your weight in your right heel. Push off with your right foot to return to the starting position and repeat on the other side.

• Standing inner thigh lifts: Stand with your weight on your left leg. Keep your right leg out to the side with your toe pointed to touch the ground. Bend your knee and lift your leg up and across the center of your body. Reach your left hand to tap your right ankle and repeat on the other side.

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