Nutrition Corner

Nutrition Sciences Major Offers Fitness Ideas and Inspiration: For Beatrice Glaviano '26 following a regular fitness regimen is important to her overall health and well-being.

High-Calorie Snacks for When You Need To Gain Weight: Junk food adds pounds but isn't the source of a healthy weight gain.

Recipe for The Day

Cherry & Goat Cheese Crostini: These savory crostini are an easy, 10-minute appetizer. If using frozen cherries, be sure to pat them dry before assembling.

Lifestyle & Fitness Focus

4 Ways To Stay Consistent with Your Workout Routine

• Workout at the Same Time Every Day: Set a specific time for your workouts, just like you do for your skincare routine or meals. Consistency in timing helps your body adapt to the routine, making it easier to stick with.

• Prepare Your Gym Gear in Advance: Plan ahead by preparing your workout clothes and packing your gym bag the night before. Having everything ready eliminates excuses for skipping your workout.

• Plan and Follow a Structured Workout Regimen: If you’re new to the world of fitness, consider enlisting a trained professional to create a customized workout plan based on your goals and body requirements.

• Choose Workouts You Enjoy: Opt for workout routines that genuinely interest you. Don’t feel pressured to follow trends or routines you dislike.

5 Health and Nutrition Benefits of Zucchini

• High in Antioxidants: Zucchini is also rich in antioxidants. Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini. These may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.

• Contributes to Healthy Digestion: Zucchini may promote healthy digestion in several ways. For starters, it’s rich in water, which can soften stools. This makes them easier to pass and reduces your chances of constipation. Zucchini also contains both soluble and insoluble fiber.

• May Reduce Blood Sugar Levels: Zucchini may help lower blood sugar levels in people with type 2 diabetes. At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.

• May Improve Heart Health: Zucchini may also contribute to heart health. Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease

• May Strengthen Your Vision: Adding zucchini to your diet may aid your vision. That’s partly because zucchini is rich in vitamin C and beta-carotene — two nutrients important for eye health.

4 Ways To Get More Protein In Your Diet in 2023

• Incorporate protein into every meal and snack: The USDA MyPlate standard says to fill ¼ of your plate with protein and eat a variety to get more necessary nutrients. This standard pertains to breakfast, lunch and dinner. For snacks, you’ll get a two-for-one benefit when you choose protein-rich foods that provide other nutrients.

• Top your food with protein-rich nuts like almonds, pine nuts and walnuts: Toasted pine nuts, almonds and walnuts add a nice crunch and flavor to salads, pasta dishes and other meals. Nuts can also be eaten raw for a protein-filled snack.

• Eat nut and seed butter: Spreadable nut and seed butter provide a good source of protein. This includes almond butter, peanut butter and sesame seed butter. One tablespoon of creamy almond butter contains nine grams of protein, one tablespoon of peanut butter has eight grams of protein and one tablespoon of sesame seed butter contains 2.9 grams of protein.

• Choose low-fat high-protein dairy products: High-protein dairy products that are low in fat are considered quality protein sources and are associated with a lower BMI when consumed daily. Plain Greek yogurt made from low-fat milk has 10 grams of protein and 0.37 grams of fat per 100-gram serving, compared to plain yogurt made from whole milk, which has 3.82 grams of protein and 4.48 grams of fat per 100-gram serving.

Ab workouts for fab abs! 4 exercises to include in your fitness regime

• Bicycle crunches: To do this, you need to lie down on your back in a way that you back touches the ground. Now, lift your knees and bring them close to your chest. After this, lift your shoulders. Now, straighten your left leg, and turn your upper body to the right, and vice-versa.

• Captain’s chair: This needs a seat-less chair, which has a back as well as arms. Raise your knees and bring them close to your chest. Now, engage your abmuscles and lower your legs slowly.

• Crunches, on a balance ball: Put your hands behind your head, as you lid down on the ball. Now bring yourself forwards while engaging with your core muscles.

• Vertical leg crunch: Keep your legs perpendicular to the floor and make sure they are straight. Now get your shoulders and upper back off the floor. Hold this position for one second.

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