Nutrition Corner

70 Healthy Lunch Ideas That Are Easy to Pack for School and Work: Give your lunch a makeover with these easy-to-prep, affordable healthy lunch ideas that give you a ton of nutritional bang for your buck.

5 diet tips to reduce creatinine levels for healthy kidneys: It is important to keep creatinine levels in check to keep kidney diseases at bay.

Recipe for The Day

Charred Asparagus Adds The Perfect Crunchy Textures To Your Dishes: Forget roasted or steamed -- charring your asparagus will take it from humble side to beloved main in less time.

Lifestyle & Fitness Focus

4 Health Benefits of Pomegranate

• Supports digestive health: Eating pomegranate may helpTrusted Source support the health of your gut microbiome, which plays a key role in many aspects of health.

• Good for your brain: Pomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body. Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.

• May improve exercise endurance: The polyphenols in pomegranates may increase exercise endurance. One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.

• May have antimicrobial properties: Pomegranate compounds may help fight harmful microorganisms.

4 Tips for Staying Motivated During A Fitness Journey

• Set goals: A 2020 study indicates that setting goals can help people to stick to a weight loss plan. Goal setting is essential for behavior change and may help support people through setbacks and challenges on their weight loss journey.

• Enlist support: Researchers suggest that supportive relationships, both professional and personal, are key to empowering people who want to lose weight and facilitating their ability to make dietary changes.

• Have realistic expectations: Even a modest weight loss of 5–10% of total body weight is likely to have health benefits for people with overweight or obesity. However, people should make sure to have realistic expectations about how quickly they will lose weight.

• Make a commitment: Experts advise that the first step a person can take toward losing weight is making a commitment to themselves.

The 3 Best Foods to Lower Blood Pressure

• Potatoes: Potatoes have several plant-based compounds that could be useful in managing blood pressure levels. A baked medium potato (173 grams) with the skin contains 941 milligrams of potassium. This is 20% of your daily requirement and more than a medium banana provides.

• Kiwifruit: Kiwifruit is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium.

• Berries: Berries offer impressive health benefits, including the potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

4 exercises to strengthen your calves

• Simple calf raise: Stand on the edge of a step, stack of books, or something that’s at least 2-3 inches off the ground. Bend your right knee just enough to lift your foot off the step, so that you’re standing on only your left foot. Slowly lower your left heel toward the ground, until you feel a slight stretch in your calf. Step 4: Flex your calf and push from your toes to lift your left heel up as high as you can go. Pause at the top before slowly lowering your heel back toward the floor.

• Toe walking: Make sure you have a clear, flat pathway that will allow you to walk for several metres uninterrupted. Flex your calves and raise your heels off the ground so you’re standing on your tip toes. Begin walking slowly, trying not to let your heels drop with each step. Take 10 steps on each foot, then rest.

• Banded calf flexion: Grab an exercise band and sit on the ground or on a bench with your legs out in front of you. Place the band around the ball of your right foot and gently pull on the band, drawing your toes toward you until you feel a slight stretch on your calf. Push your foot into the band, pointing your toes away from you, until your foot is in a flexed position.

• Squat heel raise: Stand with your feet hip-width apart. Lower into a squat position, keeping your back straight, until your knees are bent at 90 degrees, or slightly below. Squeeze your glutes to stand back up. When you reach the top of the squat, push from the balls of your feet, raising your heels in the air and standing on your tip toes. Slowly lower your heels back to the ground.

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