Nutrition Corner

What superfoods help you lose weight? 5 superfoods for weight loss: There are several superfoods that can help promote weight loss and regulate body weight.

7 Amazing Pumpkin Benefits to Enjoy This Fall: Dietitians share about the many benefits you can get from eating pumpkin, which may lead you to include this food in your diet year-round.

Recipe for The Day

Use Up Your Tomatoes with Martha Holmberg's Watermelon, Cucumber and Feta Salad: The author of the 'Simply Tomato' cookbook shares a salad that's “a vibrant mix of sweet, tangy, salty."

Lifestyle & Fitness Focus

5 Top Cycling Health Benefits for Your Body and Mind

• Muscle strength: Cycling is not as much of a total body workout as, say, running is. But when you compare it to something like walking, since you can adjust the bike’s gearing to give you more resistance, you can actually create more force through your muscles.

• Balance: It’s true that once you’ve learned how to balance yourself on a bike, your body remembers that via muscle memory. And riding a bike helps your balance in other areas of your life, too. Any activity where you’re using a sense of proprioception — feeling where your body is in space and reacting to that — will help improve balance.

• Heart health: Your heart is a muscle. So when you bike, you’re giving it a good workout that’s also going to increase your circulatory volume — which then delivers more oxygen and nutrients throughout your circulatory system. From the heart through the blood vessels to the tissue, you’re delivering good stuff and taking away the bad stuff.

• Low-impact: High impact is not necessarily bad, but low-impact exercise is more ideal for those with muscle imbalances, knee issues, foot problems, a history of injury or previous surgeries. Physical therapists and doctors may put them on a bike for rehab and to get the cardiovascular benefits and all the other benefits of endurance exercise.

• Weight loss First: Remember that healthy comes in many sizes, and there are loads of healthy reasons to exercise that have nothing to do with shedding pounds. But if you're hoping to lose weight, cycling does have some advantages. The benefit of it being a low impact activity is that you can exercise for longer and go farther, compared to something like walking —which is a fantastic exercise too.

Health benefits of iron and the iron-rich foods to add to your diet

• Red meat: Red meat is one of the easiest foods that aid iron absorption and meets the requirements of this mineral of the body. According to Healthline, a 100-gm serving contains 2.7 mg of iron, which is around 15 per cent of RDI. Besides heme iron, it is also rich in protein, zinc, selenium and B vitamins.

• Fish and shellfish: Tuna, sardines, mackerel and shellfish are some varieties of fish that are said to have good amounts of iron. Around 85 grams of canned tuna is said to contain about 1.4 mg of iron, which comes to 8 per cent of RDI.

• Spinach: The leafy vegetable is a great source of this essential mineral for vegans and vegetarians. According to Medical News Today, a half-cup of boiled spinach contains 3 mg of iron, which is a total of 17 per cent of RDI. It also has high amounts of vitamin C.

• Legumes: In addition to being a good source of folate, magnesium and potassium, 85 grams of cooked black beans have around 1.8 mg of iron, which is 10 per cent of RDI. On the other hand, 195 grams of cooked lentils contain around 37 per cent of RDI, states Healthline.

4 Impressive Health Benefits of Apples

• May support weight loss: Apples are high in fiber and water, which makes them filling. In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying — the rate at which your stomach empties.

• Could be good for your heart: Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure.

• Linked to a lower chance of diabetes: Eating apples may also reduce your chance of type 2 diabetes. A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.

• May promote gut health: Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health.

How to Build an Incredible 6 Pack and Iron Strong Core with ONLY 3 Exercises

• L-Sit or Hanging Leg Raise: The L-sit is a callisthenics exercise, a bodyweight exercise in fancier wording, that will challenge your stability, strength and flexibility.

• Carrying: Carrying exercises are actually the opposite of compression exercises in which you are resisting that spinal flexion of compression by staying upright or erect.

• Crawling: This category includes planks, mountain climbers, push-up variations, and basically anything that gets your hands and feet on the ground at the same time. Crawling gives you the ability to work on all the other functions of your core, such as rotation, resisting rotation, side bending, scapular function and more.

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