Nutrition Corner

Regularly eating avocado linked to lower diabetes risk in women: New research indicates that avocado consumption may be linked to a lower risk of diabetes among Mexican women but not men. The study, based on self-reported dietary habits and diabetes diagnoses, found that women who ate avocados were less likely to develop diabetes compared to those who did not.

What are the health benefits of honey? Honey is valued for its nutritional and therapeutic properties, containing glucose, fructose, minerals, proteins, vitamins, organic acids, flavonoids, phenolic acids, and enzymes. These components provide honey with antimicrobial, antioxidant, anti-inflammatory, hepatoprotective, antidepressant, and immunomodulatory effects, which can vary based on the pollen's weather and geographical conditions.

Recipe for The Day

Rosemary-Peach Chicken Kebabs with Orange Glaze: Enjoy a sweet and savory dish with chicken-and-peach kebabs brushed with a honey-citrus glaze, perfect for a flavorful dinner. Grill seasoned chicken, peaches, and bell pepper on skewers, and baste with a glaze made of orange zest, juice, rosemary, honey, and oil, cooking until the chicken is done and the vegetables are tender.

Lifestyle & Fitness Focus

An Equipment-Free Pilates Workout for Toned Arms

Here's a 7-step Pilates workout meticulously crafted by Lynda Lippin, a distinguished Pilates instructor based in New York City and the CEO of Lynda Lippin Pilates. This routine primarily targets upper body strength, including the arms, back, chest, and shoulders, yet it also engages core and leg muscles, providing a comprehensive workout experience. To maximize comfort and mat contact, Lippin recommends shedding socks, as the workout requires minimal equipment. The regimen comprises 3 to 5 repetitions of each exercise, progressing to 10 reps as proficiency grows. Lippin advises starting with three sessions per week and adjusting frequency based on individual comfort and response. While generally safe for most fitness levels, Lippin advises consulting a healthcare professional before starting, especially for those with injuries or chronic conditions.

1. The Hundred

   • Lie on your back, extending legs and lifting shoulders and head off the floor.

   • Engage core and lift legs diagonally while pumping arms up and down, focusing on the arm's entire engagement.

   • Perform 100 breaths, feeling activation in abdominal muscles.

2. Single-Leg Stretch

   • Lie on your back, knees bent, and curl head and shoulders off the ground.

   • Alternate pulling knees toward chest while extending opposite leg, engaging biceps.

   • Complete one full rep for each side.

3. Double-Leg Stretch

   • Lie on your back, knees bent, and lift legs with arms resting at sides.

   • Lift head, chest, and shoulders, wrapping hands around shins, and extend legs out while circling arms.

   • Return to the starting position to complete one rep.

4. Swan

   • Lie facedown, hands near ears, and push upper body up, engaging core and keeping elbows close.

   • Lift head and upper body off the mat, feeling elongation in the spine.

   • Return to starting position to complete one rep.

5. Leg Pull Front

   • Start in a high plank, lifting one leg, flexing foot, and shifting body back and forth.

   • Repeat on each side to complete one rep.

6. Leg Pull Back

   • Sit with legs extended, hands beside hips, and lift pelvis into a reverse plank.

   • Lift one leg as high as possible while maintaining control.

   • Alternate legs to complete one rep.

7. Side Bend With Arms

   • Sit with knees bent, and lift body off the ground using one arm while extending opposite arm overhead.

   • Focus on lifting hips and maintaining balance.

   • Switch sides to complete one rep.

While Pilates won't guarantee uniform results, these exercises offer a pathway to stronger and more toned upper body muscles, emphasizing the holistic nature of fitness progress.

How to Boost Your Metabolism With Exercise

Your metabolism plays a crucial role in converting food into energy to fuel your body's functions. While some individuals naturally have a faster metabolism than others, certain factors like age, gender, and genetics influence its speed. Occasionally, a sluggish thyroid can also contribute to a slower metabolism. However, once any medical issues are ruled out, you have the power to rev up your metabolism, and exercise is the key.

Muscle cells are particularly energy-intensive, burning more calories than fat cells, even at rest. This means that the benefits of your workout extend far beyond the time you spend exercising. As you age, maintaining muscle mass becomes increasingly important, as muscle loss can lead to a decline in metabolism. Regular exercise helps combat this decline.

Here's how you can boost your metabolism effectively:

1. Intensify Your Workout: Any form of aerobic exercise, whether it's running or Zumba, burns calories. By increasing the intensity of your workout, you can maximize calorie burn. Try incorporating intervals into your routine, alternating between high and low-intensity intervals. For instance, perform high-intensity exercises like jumping jacks for 1 minute, followed by 2 minutes of low-intensity activity like walking in place. Repeat this cycle for 15 minutes to challenge your body and elevate your metabolism.

2. Incorporate Weight Training: Building muscle not only enhances your metabolism but also makes your body a more efficient calorie-burning machine, even during periods of rest. By lifting weights regularly, you'll not only boost your metabolism but also improve heart health, strengthen bones, and enhance mood.

By integrating these strategies into your fitness regimen, you'll not only supercharge your metabolism but also enjoy a host of additional health benefits. It's a win-win situation for your overall well-being.

10 Natural Ways to Reduce Anxiety 

Anxiety is a normal response to stress, but when it becomes persistent, it can develop into an anxiety disorder. Natural remedies can play a significant role in managing anxiety symptoms effectively.

10 Natural Strategies for Anxiety Management

1. Staying Active: Engaging in regular physical activity can significantly reduce anxiety symptoms. Exercise not only diverts your attention from anxious thoughts but also triggers changes in brain chemistry, promoting the release of anti-anxiety neurotransmitters.

2. Limiting Alcohol Intake: Excessive alcohol consumption can interfere with mood-regulating neurotransmitters, leading to anxiety symptoms. Cutting back on alcohol can improve both anxiety and depression symptoms.

3. Stopping Tobacco Use: Smoking cigarettes and anxiety symptoms often coexist. Quitting smoking has been shown to significantly improve anxiety symptoms and overall well-being.

4. Limiting Caffeine Intake: Caffeine can exacerbate anxiety disorders and panic attacks. Cutting back on caffeine consumption or eliminating it altogether can help alleviate symptoms.

5. Prioritizing Sleep: Getting enough sleep is crucial for managing anxiety. Establishing good sleep hygiene practices can improve sleep quality and reduce anxiety symptoms.

6. Meditating and Practicing Mindfulness: Meditation and mindfulness techniques can help relieve stress and anxiety by increasing awareness of the present moment and promoting a sense of calm.

7. Eating a Nutrient-Dense Diet: A balanced diet rich in complex carbohydrates, fruits, vegetables, and lean proteins can positively impact mood and reduce anxiety symptoms.

8. Practicing Deep Breathing: Deep breathing exercises can restore regular breathing patterns and reduce anxiety symptoms in the moment.

9. Trying Aromatherapy: Aromatherapy, using essential oils like lavender and bergamot, has been shown to promote relaxation, improve sleep, and reduce anxiety symptoms.

10. Drinking Chamomile Tea: Chamomile tea contains compounds that have been found to reduce anxiety symptoms by interacting with neurotransmitter receptors in the brain.

Takeaway

Natural strategies like regular physical activity, mindfulness practices, and herbal remedies can be effective in reducing anxiety symptoms. However, if symptoms persist or worsen, seeking professional help is recommended. Talk therapy, medication, or a combination of both can provide relief for severe or persistent anxiety.

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