Nutrition Corner

Bulking Workout And Nutrition Plan, Per Experts: Bulking, or muscle growth, requires strength training workouts and a protein-packed diet. Here's how to bulk effectively, per trainers and dietitians.

A Dietitian’s Top 3 Health Benefits Of Pumpkin: Pumpkin is actually highly nutritious and is worth including in your diet all year-round.

Recipe for The Day

Sesame-Ginger Watermelon-Avocado Rice Bowls: With marinated and seared watermelon, fresh veggies and black rice, this rice bowl packed with flavor. The sweetness of watermelon plays well with tangy lime juice, toasted sesame oil, and kicky ginger. If you're looking for a shareable snack instead of a meal, serve the rice bowl with tortilla chips and chunky-style salsa.

Lifestyle & Fitness Focus

The 5 Best Vegetables for Better Blood Pressure, According to a Dietitian

• Potatoes: Potatoes are bursting with potassium. They have even more of this mineral than a banana

• Beets: Beets and beet greens are a good source of nitrates, which help relax blood vessels and may improve blood pressure.

• Tomatoes: Tomato and tomato products are rich in potassium and lycopene, two nutrients which may improve blood pressure and overall heart health.

• Green Leafy Vegetables: Kale, spinach, cabbage, collards and other leafy greens are rich in dietary nitrates, which serve as a vasodilator that widens the blood vessels and improves blood flow.

• Winter Squash: There are lots of types to choose from—including acorn squash, butternut squash, kabocha and spaghetti squash. All have a vibrant yellow or orange hue and a starchy flesh that is packed with potassium. One cup of winter squash has about 8% DV of potassium, as well as other nutrients, like vitamin A, fiber and vitamin C.

5 Mental Health Effects of Not Exercising

• A higher risk of anxiety and depression: When we exercise, the body releases feel-good chemicals, like anandamide and endocannabinoids, directly to our brain. When we have a deficiency in these important chemicals, we tend to feel more anxious and depressed.

• Our brains have trouble seeing the bright side: If you're struggling to find the silver lining and keep jumping to the worst-case scenario, a lack of activity could be to blame. Exercise helps take the edge off and provides an outlet for us to release negative emotions.

• Our brains struggle to solve problems: Physical activity improves our cognitive functions, from attention span, academic performance, and problem-solving to memory and information-processing speed.

• Our brains develop self-deprecating thought patterns: Fitness boosts confidence and offers a sense of accomplishment. On the other end of the spectrum, not exercising has the opposite impact, decreasing self-esteem and image.

• Our brains can't manage stress as well: When we don't have a regular routine of physical activity, our brain releases the stress hormone, cortisol, making it trickier to manage our emotions effectively.

4 Foods To Add To Your Plate If You’re Losing Bone Density, According To Experts

• Dairy Products: Calcium is one of the most important ingredients of healthy bones. It is known for building and maintaining bone density since it's involved in collagen production, which provides the structural framework for bone tissue.

• Leafy greens: Leafy greens like kale, spinach, and collard greens make some of the best superfoods out there. They're packed with health benefits, including stronger bones. These vegetables provide vitamin K which helps in absorbing calcium.

• Lean proteins: Lean proteins are another crucial element of any healthy diet and should especially be prioritized by anyone looking to keep their bones strong. Proteins are crucial for collagen production which forms the structure of the bones.

• Nuts and seeds: Nuts and seeds are another example of nutrient-packed foods that can do wonders for your overall health, including that of your bones. This is largely thanks to their magnesium content.

Say Goodbye to Sit-Ups: 5 Ab Exercises That Are Even Better for Your Core

• Plank Variations: Planks are renowned for their ability to engage and strengthen the core muscles, making them an excellent alternative to traditional sit-ups.

• Bicycle Crunches: Bicycle crunches are a dynamic and effective exercise that engages multiple core muscles simultaneously. They target not only the rectus abdominis but also the obliques and the deeper transverse abdominis muscles.

• Russian Twists: Russian twists are a dynamic exercise that effectively strengthens the entire core, including the rectus abdominis, obliques, and transverse abdominis.

• Mountain Climbers: Mountain climbers are a dynamic exercise that not only provides a cardiovascular challenge but also engages the core muscles, making it an excellent choice for an effective full-body workout.

• Flutter Kicks: Flutter kicks are a fantastic exercise for targeting the lower abdominal muscles, specifically the lower rectus abdominis. This movement is known for its ability to improve lower abdominal strength and endurance.

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