Nutrition Corner

Salt and Diabetes: Does Sodium Affect Blood Sugar? Salt is essential for regulating important body functions, but too much can be harmful.

How to Increase Your Protein Intake: Dietitians deliver tips on how to eat more of this muscle-building macronutrient.

Recipe for The Day

Chicken Stuffed Peppers: This chicken stuffed pepper recipe takes the spices from chicken shawarma and kofta and then marries them with ground chicken, bulgur wheat, and diced tomatoes. Baked to perfection in sweet bell peppers then finished with a creamy yogurt sauce for the win.

Lifestyle & Fitness Focus

Here’s Why You Shouldn’t Underestimate Beans: a Protein-Packed, Nutritious, Delicious Powerhouse Ingredient

• The protein in beans varies depending on the type of bean, but most contain 21 to 25 percent protein by weight, or anywhere from 5 to 9 grams per half-cup serving when cooked. Beans offer satiety in a nutrient-dense package, and while they may not contain as much protein per serving as some animal-based foods, they make up for it with their health benefits.

• Beans are anti-inflammatory and can lower inflammatory markers in the body which are associated with increased risk for numerous chronic conditions including heart disease, diabetes, and kidney disease.

• Beans are also rich in fiber, which is helpful for regulating blood sugar in those with type 2 diabetes. The fiber actually helps the body absorb carbohydrates slower, which aids in preventing blood sugar spikes.

Benefits of Pomegranate

• Pomegranates are packed with antioxidants: Fruits are generally rich sources of antioxidants, and pomegranates are a prime example of this. There are several different antioxidants found in pomegranates—some of its micronutrients, such as vitamin C, act as antioxidants, as do the anthocyanins, a plant compound that also gives pomegranate its vibrant hue.

• Pomegranates are a good source of gut-friendly fiber and polyphenols: Dietary fiber is one of the most potent nutrients found in pomegranates. Each cup provides 7 grams, making quite a dent in the average adult’s daily fiber needs. The fruit is also a good source of polyphenols, which can work as prebiotics that feed good microbes.

• Pomegranates can support a healthy heart: There are several ways pomegranates can protect your heart. This could help explain why pomegranates were highlighted as one of the top cardioprotective fruits in a 2021 review. They may increase “good” HDL cholesterol while lowering “bad” LDL cholesterol levels as well as reducing blood pressure.

• Pomegranates may boost athletic performance: Pomegranate juice may assist with athletic performance and help expedite the recovery from exercise, research shows. It may also help improve nitric oxide bioavailability, which helps your body get the nutrients it needs for exercise.

Why Journaling Can Help Reduce Stress

• Keeping a journal gives you back the control to reflect or record or even rewrite and reframe your mindset throughout that chronic cycle.

• Research has shown that journaling has been proven to decrease stress, manage anxiety, depression and control your symptoms by tracking (and identifying) recorded triggers, and inevitably identify negative self-talk or thoughts and behavior patterns.

• Writing about traumatic, stressful or emotional events can improve mental and physical health.

3 most effective back warm up exercises

• Foam rolling: Attempting to stretch throughout a warm-up workout session, our muscles remain cold. That implies you're far more likely to "pull" a muscle or damage yourself in another manner. Foam rolling softly increases blood flow. The purpose of stretching throughout warm-up routines is to promote blood flow. However, things may not turn out that way.

• Airbikes: We'll start by elevating our body temperature. The air cycle, in particular on back days, is beneficial because of the upper body's pushing-and-pulling dynamic. If you don't have an air bike, try an elliptical, treadmill, or jumping jack. Do this for 5–10 minutes.

• Toe touch overhead: Stand tall, arms overhead, biceps by the ears. Bend forward to meet the tips of your toes and push your buttocks back. Stretch as deeply down as possible, keeping the knees straight yet not locked. Slowly stand tall, extending your arms high and slightly bending your back. Repeat slowly, allowing your back to stretch while warming up.

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