Nutrition Corner

Saturated fat: How much is okay? While limiting saturated fat is widely recommended to reduce harmful LDL cholesterol levels, the exact limit varies: the American Heart Association suggests 5% to 6% of daily calories, the Dietary Guidelines for Americans allow up to 10%, and registered dietitian Kathy McManus proposes 7%, aligning with the Mediterranean-style diet.

Could a Mediterranean diet be the secret to avoiding gestational diabetes? Gestational diabetes mellitus (GDM) arises during pregnancy due to hormonal effects that impair insulin utilization and can lead to significant risks for both mother and child, making blood glucose management crucial through medical and dietary interventions. Studies indicate that adopting a Mediterranean-style diet, which emphasizes whole grains, vegetables, legumes, and monounsaturated fatty acids while reducing processed and red meats, may effectively lower the risk of GDM and improve overall health outcomes.

Recipe for The Day

Low Carb Chicken Enchilada Casserole Recipe: This low-carb chicken enchilada casserole is a healthy Mexican dish that takes a total of 50 minutes to prepare and cook, serving four people. It features layers of shredded chicken mixed with diced tomatoes, onion, cilantro, garlic, and spices, topped with cheddar cheese, and baked until bubbly, with a dollop of sour cream for serving.

Lifestyle & Fitness Focus

Types of Stretching: 7 Different Techniques to Foster Flexibility

Feeling stiff or sore? Incorporating regular stretching into your routine can improve flexibility and mobility by lengthening your muscles, reducing tension, and enhancing your overall range of motion. The American College of Sports Medicine (ACSM) recommends stretching at least two to three times per week, with daily practice being most beneficial.

Stretching can be categorized into different methods, each with unique benefits and ideal usage times:

Types of Stretching

1. Static Stretching

   • What It Is: Holding a stretch at its maximum range for 30 seconds to two minutes.

   • Example: Hamstring stretch with one leg elevated on a stool.

   • Benefits: Increases flexibility and range of motion, ideal for post-exercise cooldown.

2. Passive Stretching

   • What It Is: Similar to static stretching but involves an external force, such as a partner or a resistance band, to assist in the stretch.

   • Example: Using a partner to hold your leg in a hamstring stretch while lying on your back.

   • Benefits: Enhances flexibility and muscle recovery, increases blood flow.

3. Active Stretching

   • What It Is: Contracting one muscle group while stretching the opposite group, typically held for 10 to 15 seconds.

   • Example: Spreading your arms wide and leaning back to stretch the chest muscles.

   • Benefits: Warms up muscles, improves mobility and blood flow.

4. Isometric Stretching

   • What It Is: Stretching a muscle while contracting it in a static position.

   • Example: Stretching the quadriceps by holding the ankle and trying to straighten the knee against resistance.

   • Benefits: Improves range of motion and strengthens muscles at their end range.

5. Proprioceptive Neuromuscular Facilitation (PNF)

   • What It Is: Involves alternating muscle contraction and relaxation to enhance range of motion, typically assisted by a practitioner.

   • Example: Using the "hold-relax" method to stretch the hamstring with a partner.

   • Benefits: Enhances flexibility and strength, often used in rehabilitation and athletic settings.

6. Dynamic Stretching

   • What It Is: Involves moving parts of your body through their full range of motion actively and quickly.

   • Example: Walking lunges or leg swings.

   • Benefits: Warms up muscles, reduces stiffness, and improves performance in activities requiring speed and agility.

7. Somatic Stretching

   • What It Is: Focuses on gentle, mindful movements to release muscular tension without a set protocol.

   • Example: Slow movements like twisting the torso or raising the arms, often found in yoga or tai chi.

   • Benefits: Improves body awareness, reduces muscle tension, and promotes relaxation.

Incorporating these stretching methods into your routine can prevent injury, aid in recovery, and help you maintain flexibility and mobility as you age.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health?American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at[email protected]. We’re ready to listen.