Nutrition Corner

Quick and Healthy Pre-Workout Meal Ideas for Beginners - Fuel Your Workout: In this article, we'll dive into the world of pre-workout meals, especially tailored for beginners who wants to fuel their workout.

Nigella Lawson’s golden soup recipe is ‘incredibly easy’ to make in just 25 minutes: A steaming hot bowl of soup is perfect now in winter for a quick weekday lunch or a cosy family dinner.

Recipe for The Day

Use slow cooker to create a minestrone soup that will keep you warm and well all winter: “Soup puts the heart at ease, calms down the violence of hunger, eliminates the tension of the day, and awakens and refines the appetite.” So once declared famous historic French chef Auguste Escoffier, and we couldn’t agree more. Soup is one of the great comforts of life, and it also provides nourishment and hydration.

Lifestyle & Fitness Focus

Cold shower benefits: The 3 truths about cold plunge and your health

• It may reduce inflammation: Whether you have redness, skin sensitivity, or puffiness, the cold could help reduce inflammation. Cold plunges can cause vasoconstriction, the closing of blood vessels to limit inflammatory chemicals moving into the area.

• It can relieve muscle soreness: Much like cold plunges, cold showers may offer a similar effect of relieving soreness. This happens because the cold causes your blood vessels to constrict, reducing inflammation. Metabolic waste such as lactic acid gets washed out faster. This process accelerates healing, getting you back in shape faster.

• It might improve your mood: Cold showers can also could help boost your mood, waking you up when you’re feeling sluggish or tired. You may feel better because the shock from the cold triggers a flood of endorphins, the body’s natural feel-good chemicals.

4 foods that are a must-have for boosting immunity

• Citrus Fruits: Citrus fruits, including oranges, lemons, tangerines, and grapes, boast a tangy flavor and a wealth of Vitamin C. This essential nutrient is renowned for its immune-boosting properties. The antioxidants present in citrus fruits safeguard the immune system by preventing damage from free radicals.

• Kiwi: Kiwi stands out as a beneficial addition to overall health. Loaded with folate, vitamins, and minerals, it not only strengthens the immune system but also addresses various health-related issues. Including kiwi in your regular diet can yield numerous health benefits.

• Fatty Fish: Rich in Omega-3 fatty acids, fatty fish like tuna, mackerel, and sardines offer substantial health benefits. These acids exhibit anti-inflammatory properties that contribute significantly to immune system reinforcement.

• Garlic: A staple in kitchens worldwide, garlic is a treasure trove of health-promoting properties. Its anti-inflammatory elements can reduce inflammation and bolster the immune system. Additionally, garlic contains antioxidants that protect against free radical damage.

3 easy remedies to reduce bloating quickly

• Add ginger (fresh or dry) to your meals: Ginger is a traditional remedy for digestive issues including indigestion, nausea and bloating. It contains carminative, which is helpful for reducing excessive gas in the gastrointestinal tract.

• Try warm water and fennel seeds: If you don’t want to prepare a hot drink, chewing on fennel seed after meals can aid the digestion process and reduce gas and bloating. Add a teaspoon of fennel seeds in one cup of boiling water.

• Include banana, papaya, berries, carrots, oranges, pineapple, celery, spinach, oats and fermented foods in your meals. These contain good amount of fiber, antioxidants and vitamins that help in digestion and improve gut health.

4 Lower Body Exercises To Tone Your Legs and Butt

• Pivoting Curtsy Lunge: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o'clock position. Bend both knees, so you're in a lunge stance. Lean your torso forward 30 degrees and pulse up and down 10 to 15 times. Straighten the body and pivot 180 degrees, so your right foot comes to the front. Again, lower into a lunge.

• Low Lunge Hover: Stand with feet hip-width apart before stepping your right foot back and lowering into a lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for three breaths before returning to the starting lunge position.

• The Lean: Begin with feet shoulder-width apart and arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete one rep.

• Leg Lift: While you stand facing a chair, raise your right leg, knee facing up, foot flexed, and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

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