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How to Keep Fruits and Vegetables Fresher Longer
U.S. ranks last in health care compared with nine other high-income countries, report finds
American Health
September 20, 2024
Health News Roundup
US overdoses have fallen sharply in recent months, a hopeful shift in trends: Federal data indicates that overdose deaths in the U.S. have reached their lowest levels in three years, signaling significant progress in combating the drug epidemic. Following sharp increases during the Covid-19 pandemic, recent trends show a notable decline in overdose fatalities since late last year.
U.S. ranks last in health care compared with nine other high-income countries, report finds: A new report by The Commonwealth Fund reveals that the U.S. health system is failing, ranking the lowest among ten developed nations in areas such as death prevention, access to care, and quality treatment for all. Despite spending nearly twice as much on health care—about 18% of GDP—Americans experience the highest rates of avoidable deaths and have the shortest life expectancy.
Nutrition Corner
Is a Paleo Diet Heart Healthy? Recent research on the paleo diet, often promoted for heart health, remains inconclusive, as most studies have been small and short-term. While there is some buzz around its benefits, more comprehensive studies are needed to fully understand the diet's impact on cardiovascular health.
How to Keep Fruits and Vegetables Fresher Longer: To keep fresh produce from spoiling, it's essential to know the best storage methods and how to separate certain fruits that emit ethylene gas, which accelerates ripening and decay. General tips include refrigerating pre-cut fruits, storing apples away from other produce, ripening avocados on the counter before refrigerating, and keeping delicate berries unwashed in dry containers in the fridge.
Recipe for The Day
Clean Eating Veggie Stir Fry Recipe: This clean eating veggie stir fry is a healthy and flavorful dish featuring a colorful mix of vegetables, ready in just 30 minutes. Cooked with olive oil, garlic, ginger, and a sauce of soy sauce and honey, it's a nutritious meal that serves four and pairs well with brown rice or quinoa.
Lifestyle & Fitness Focus
The core is a crucial muscle group that provides protection from back pain, supports a healthy pelvic floor, and enhances overall movement strength. While crunches are a popular exercise for targeting the abdominal muscles through spinal flexion, many people perform them incorrectly, relying too heavily on flexion movements, which can lead to injury.
To build a well-rounded core training routine, it's essential to include exercises that engage all three planes of motion (sagittal, transverse, and frontal) and consist of various movement patterns like rotation, anti-rotation, isometric, extension, and anti-extension. Here are some effective core exercises:
Core Exercises
Dead Bugs
Pallof Presses
Active Planks
Bicycle Crunches
Loaded Carries (e.g., Farmer’s Walks)
How to Perform a Crunch Correctly
Starting Position: Lie on your back with your knees bent and feet flat on the floor.
Pelvic Tilt: Tilt your pelvis to press your lower back into the floor.
Engage Abs: Curl your chest towards your belly button, using your abs instead of hip flexors.
Execution:
Lift your shoulder blades off the floor while extending your arms up your legs.
Aim to reach your hands over your knees.
Lower back down with control while keeping your shoulder blades elevated.
Repetitions: Repeat for 10 to 30 reps.
Crunch Variations
For Beginners
Mini Crunch:
Lie on your back with knees bent and lower back pressed into the floor.
Place hands behind your head and lift your head, neck, and shoulders slightly off the floor.
Squeeze your abs, bringing your chest toward your belly button.
Repeat for 10 to 30 reps.
For Advanced Levels
Suitcase Crunch:
Lie on your back with legs straight and arms overhead (holding a weight if desired).
Lift your arms and legs simultaneously, bringing your arms towards your feet.
Lower with control and aim for 10 to 30 reps.
For Back Pain
McGill Curl-Up:
Lie on your back with one leg straight and the other bent.
Place one hand under your lower back for support and engage your core.
Lift your head and shoulders off the floor while controlling your breath.
Repeat for 10 breaths, then switch sides.
By incorporating these variations and proper techniques, you can develop a stronger, more stable core while minimizing the risk of injury.
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