Nutrition Corner

#1 Nutrient to Lower Inflammation, Recommended By RDs: Chronic inflammation can increase your risk of severe conditions, yet some foods can help tame it.

New Report Shows Food is Medicine Interventions Would Save U.S. Lives and Billions of Dollars: Incorporating targeted food and nutrition strategies into healthcare on a national level will improve health and quality of life.

Recipe for The Day

Roasted Sweet Potatoes and Spinach With Feta: A ho-hum sheet-pan of potatoes and greens this is not. Caramelizing sweet potatoes and wilting soft greens on a sheet pan is a smart way to cook two vegetables at once in this efficient and exciting recipe.

Lifestyle & Fitness Focus

5 Potential Health Benefits of Bananas

• They’re a Great Post-Workout Snack: Bananas have long been a staple food of athletes, and with good reason. They contain potassium, a key electrolyte that helps balance hydration levels and improve muscle function that is depleted when you sweat.

• They Can Help Soothe a Hangover: Drinking can disrupt the balance of electrolytes like potassium in the body, research shows, and bananas have about 9 percent of the daily value (DV) of this mineral, so eating one helps replace what you’ve lost.

• Unripe Bananas Contain Blood Sugar–Friendly Resistant Starch: When bananas are underripe, they’re mostly starch, much of which is resistant starch, a type of fiber that goes undigested by the small intestine and is therefore digested more slowly.

• These Fruits Are a Source of Fiber and Gut-Loving Prebiotics: Bananas are what is known as a prebiotic, a study shows, meaning they contain fibers like inulin and pectin that feed the probiotics (good bacteria) in your gut, per research, creating a flourishing, balanced microbiome that supports gut health and digestion, among other functions.

• They’re Full of Antioxidants That Could Help Prevent Chronic Disease: One medium banana contains about 11 percent of your DV of vitamin C, a nutrient that has been studied for its role in disease prevention and immunity, according to the NIH.

Stand on one leg – and 4 other life-changing daily moves that will keep your body happy

• Stand on one leg: It’s well known that balance diminishes with age and that falling is a real danger for older people. But falls are the third most common cause of unintentional injury worldwide for ages 18 to 35, too. Try standing on one leg for 20 seconds, then switch sides.

• On the bounce: Skipping is another excellent way to enhance your balance capabilities. But if you haven’t picked up a rope since you were 10, consider bouncing, a modified version of skipping.

• Squat: In some cultures, squatting is as common as sitting in a chair. It’s not seen as a strength training exercise, but is an innately human position that is beneficial for the knees, hips, back and pelvic floor.

• Fidget: One reason we encourage standing is because it causes us to frequently and naturally adjust our posture for comfort. Not only do this and other types of fidgeting – such as changing position on the floor, or sitting in a variety of positions at your desk – keep the body moving, they also increase calorie burning.

• Circle your arms: Remember arm circles in PE? Swap those baby-size revolutions for sweeping ones to keep shoulders and neck muscles supple.

4 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian

• Leafy Greens: Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and vitamin E. Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population.

• Lamb: Are you a fan of lamb? If so, you may be surprised to know that lamb has been linked to benefits such as long-term cognition. According to a 2020 study published in the Journal of Alzheimer's Disease, weekly consumption of lamb, but not other red meats, was associated with improved long-term cognition.

• Eggs: Eggs are one of the most popular breakfast foods—and for good reason. They are inexpensive and offer a host of health benefits, especially when it comes to brain health. A 2019 study published in The American Journal of Clinical Nutrition found that regular consumption of eggs has been associated with improved cognitive performance in adults.

• Salmon: Salmon is commonly known as a great source of protein, but did you know that it is also great for brain health? Fatty fish like salmon is high in omega-3 fatty acids, which are critical for brain development and function.

Learn The Three Exercises Derek Lunsford Trains to Build Granite Calves

• Seated Calf Raise: Lunsford opened with the seated calf raise to bias the soleus muscle. He used a slow rep tempo throughout his range of motion to ensure his calves were moving the weight. Lunsford paused at the top for more time under tension, maximizing his calf stimulation.

• Tibialis Raise: The tibialis anterior is present at the front of your lower leg, is the primary dorsiflexor of the ankle, and is responsible for foot inversion. However, it is often overlooked in lower leg training. Developed tibialis anterior can add to calves’ overall size and thickness — a valuable addition to an on-stage physique.

• Machine Calf Raise: Lunsford concluded his calf workout with machine calf raises to bias the gastrocnemius muscle. He maintained a slight bend in his knees for an extended range of motion. Lunsford performed partial reps to failure on the final set.

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