Nutrition Corner

Just How Healthy Is Salmon? Salmon is good for you — that part we know: Fish is one of the few animal foods consistently linked to health benefits.

Why is healthy food so expensive? Does it seem like the nutritious stuff costs more? You're not imagining it.

Recipe for The Day

Creamy Chicken & Penne Alla Vodka Casserole with Peas: This cheesy chicken pasta casserole is perfect for a busy weeknight when you need a fast and easy dinner with minimal cleanup. Vodka sauce adds a creamy note to the sauce. If you don’t have vodka sauce on hand, add a few tablespoons of cream to regular marinara.

Lifestyle & Fitness Focus

Top 3 health benefits of kale

• May support immunity: Kale contains four times the vitamin C content and twice the selenium content of spinach, as well as nutrients like vitamin E and beta-carotene. These are all important for supporting a healthy immune system.

• May support bone health: Kale contains many of the minerals our modern diets lack. It’s a good source of plant-based calcium, needed for strong bones and teeth, and has low levels of a natural compound called oxalate, which makes the calcium more available for absorption.

• May protect against heart disease: Kale contains a number of nutrients that support heart health, including potassium, which maintains a healthy blood pressure. Another benefit of kale is that it contains substances that bind to cholesterol to help manage levels.

4 Science-Backed Foods To Improve Your Gut Health

• Kefir: Kefir is a cultured, fermented milk drink that tastes like an extra-tangy yogurt drink. It has even more probiotics and protein than typical yogurt, and can be made with dairy milk or alternatives like almond or coconut milk.

• Sauerkraut: Naturally fermented kraut—essentially cabbage in a saltwater brine—is chock-full of gut-friendly probiotics, fiber, and vitamins. One study even found a single batch of sauerkraut to contain upwards of 220 distinctive strains of gut-healthy bacteria.

• Kimchi: Kimchi is a staple side dish in Korean cuisine made from fermented cabbage and/or any number of other fermented veggies, as well as fermented fish. This condiment shares many of the same health benefits as sauerkraut, including beneficial probiotics—plus a fiery kick from the traditional mix of ginger, garlic, and gochujang (a Korean chili paste).

• Tempeh: Tempeh is made from fermented whole soybeans—but it can be swapped in place of tofu in many recipes. The fermentation process breaks down the soybean's proteins into amino acids that our bodies can use more readily, making tempeh a plant-based nutritional powerhouse.

Top 3 Healthy Drinks Besides Water, According to Nutritionists

• Flavored Sparkling Water: Bubbles make everything more fun! And unlike sodas, most sparkling waters aren't filled with sugar and chemicals. Sparkling water is just as hydrating as plain water — and it's healthy, too, especially if you flavor it yourself with sliced fruit.

• Coffee: Research has shown that drinking coffee is associated with a reduced risk of type 2 diabetes, it's rich in chlorogenic acids, among other antioxidants, which are important for eye health, lowers your risk for dementia and stroke, and according to a recent study, may also help fight inflammation.

• Kombucha: You've probably seem kombucha everywhere lately. The fermented beverage, made with water, tea, sugar, bacteria and yeast, is naturally packed with probiotics, which help restore the balance of friendly bacteria in your gut. When you drink kombucha, you're consuming healthy microbes that support your digestion and overall gut health.

4 effective bicep workouts you should be doing ASAP

• Hammer curls: Hammer curls are similar to bicep curls but with a different grip. They work more on the brachialis and the brachioradialis, which is a forearm muscle that helps flex the elbow.

• Concentration curls: Concentration curls are an isolation exercise that focuses on the peak of the biceps. They work mainly on the long head of the biceps brachii, which is responsible for the biceps’ height and shape.

• Preacher curls: Preacher curls are another isolation exercise that targets the biceps. They work mainly on the short head of the biceps brachii, which is responsible for the biceps’ width and thickness. To perform preacher curls, you will need a preacher bench or a similar surface that can support your upper arms.

• Decline bicep curls: Decline bicep curls are a variation of bicep curls that change the angle of the exercise. They work more on the long head of the biceps brachii, as well as the brachialis. To perform decline bicep curls, you will need a bench that can be set to a decline position.

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