Nutrition Corner

How to Forage for Your Own Food: A Friedman School alumna reveals how to recognize the delicious, nutritious hidden treasures that surround you.

The Underrated Fermented Food You Should Be Eating More Of, According to a Gastroenterologist: Miso is a popular Japanese condiment that is worth a spot on your plate.

Recipe for The Day

Hot Honey Corn Salad: Sweet corn combines with hot honey for a nice overall balance of hot and sweet flavors in this delicious summer side dish. Serve this easy salad alongside grilled chicken or steak, or ditch the greens on the bottom and enjoy the corn mixture as a taco or burrito bowl topping.

Lifestyle & Fitness Focus

Cold weather running: 3 ways to make it more bearable

• Ramp up: Warming up is doubly important in winter. The RAMP warm-up principle is a great way to start your training session. RAMP stands for: Raise (the heart rate) with low aerobic activity, Activate the muscles, including some activation exercises and some light running drills. Mobilise the body and joints, with some more dynamic movements and finish with the P = Priming the system for the harder or intense session.

• Dress for cold weather running: Don't overdress, as you'll quickly warm up and become too hot. But do make sure you account for lower temperatures, rain and wind chill. Thermal layers, leggings, a light jacket, gloves and a bandana will keep sensitive areas like ears, fingers and arms warm from the cold.

• Use proper footwear: Prioritise shoes with reliable traction to minimise the risk of slipping, especially on icy or wet surfaces. If you can, go for shoes designed for winter running, featuring a durable and slip-resistant outsole.

4 Healthy Snacks for Lasting Energy

• Almonds - Full of Motivating Magnesium and Vitamin B: Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy.

• Popcorn - Packed With an All-Fiber, No-Guilt Crunch: Whole-grain carbohydrate snacks offer lasting energy. Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates.

• Peanut Butter - High in Good Fats, Protein, and Satisfaction: Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable.

• Salmon - Rich in Brain-Boosting Omega-3s: Salmon isn't called a “brain food” for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: polyunsaturated fats that promote healthy brain function and provide energy for the body. Omega-3s have also been found to reduce depression as well as boost mood.

4 Cardiologist-Approved Heart-Healthy Morning Drinks To Start the Day Strong

• Water: Hydration is essential for your heart. According to Dr. Jessup, your blood benefits from proper hydration, which then benefits heart function. Adequate hydration helps ensure your body is efficiently transporting oxygen via your arteries, and also supports your body's ability to flush waste.

• Coffee: One to two cups of coffee can be part of a healthy diet. In fact, coffee consumption has been linked to a reduced risk of heart failure. Up to 400 milligrams of caffeine per day (about four or five eight-ounce cups of coffee) is considered safe for most adults.

• Select fruit juices: Fresh juice from heart-friendly fruits and veggies, like raspberries, blueberries, kale, carrots, and blackberries, are a great addition to your morning routine. Juice from antioxidant-rich berries, grapes, cranberries, cherries, carrots, celery, and oranges can support your cardiovascular health, given evidence that flavonoids they contains may reduce inflammation, stroke, and cardiovascular disease risk.

• Heart-healthy smoothies: Smoothies that include antioxidants, protein, omega 3s, and fiber are great healthy morning drinks. Omega 3 fatty acids, which are present in many nuts and seeds, are linked to lower blood pressure; and antioxidants-rich berries may include anti-cancer properties.

4 shoulder exercises for women to tone your arms and improve posture

• Arnold press: Stand tall with your arms hanging by your sides; hold a dumbbell in each hand. Perform a bicep curl bringing the weights up to your shoulders. Once you have reached the shoulders, rotate your palms until they are facing out and then push the weights up overhead into a shoulder press. Lower your weights back down to your shoulders, rotate your palms until they are facing you and slowly drop the weights back down to finish off your bicep curl.

• External rotation: Stand with your feet hips-width apart and a dumbbell in each hand. Bend the elbows at 90-degrees and bring them up to shoulder height in front of you. Your biceps should be parallel to the floor and your palms should face you. Keeping the elbows bent at 90 degrees, slowly pull your arms out to the sides of the room until your forearms come into a goal-post position, rotating your hands so that the weights now face the front of the room. Rotate your arms back to center flipping your palms back to face you. This is one repetition.

• Upright row: Standing with your feet hip-width apart, grab a dumbbell in each hand and hold them with palms facing you. With your core engaged, slide the dumbbells up your body toward your chin by lifting the elbows to the ceiling. Lower to the starting position.

• Hammer curls: This exercise is an alternative to traditional bicep curls that works the arm a bit differently. Hold a dumbbell in each hand and turn the arms so that palms face your body. Hug the elbows in toward your waist. Reach the weights up toward your shoulders as you keep the elbows hugged in.

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