Nutrition Corner

The Unhealthiest Fast Food Restaurants Of 2024: From global burger giants to regional chicken favorites, these are the most unhealthy fast food chains in the U.S. today.

The 20 Best High-Protein Fast-Food Meals: A registered dietitian recommends some healthier, high-protein fast-food meals to enjoy when you need to meet your daily protein goals.

Recipe for The Day

Buffalo Chicken Bell Pepper Nachos: Introducing a game-changing spin on nachos: the creamiest Buffalo chicken salad served on bell pepper “chips”.

Lifestyle & Fitness Focus

3 health benefits of spicy foods

• A spicy diet may even help you live longer: People who eat spicy food almost daily have a 14 percent chance of outliving those who eat spicy foods less than once a week. That same study found that people who enjoy spicy food frequently are less likely to die of cancer and heart and respiratory diseases than those who avoid the heat.

• Capsaicin may offer pain relief and anti-inflammatory benefits: It is believed that the compound may interfere with neurotransmitters that send pain signals to the brain, per NIST. This is why capsaicin is often an ingredient in topical medications that treat pain and arthritis

• Spicy foods may also play a role in maintaining a lower BMI, revving metabolism, and enhancing the gut microbiome

5 Ways to Lower Your Blood Pressure Without Medication

• Move your body however you can, as much as you can: Exercise is one of the biggest needle-movers for your blood pressure out there. Moving your body can potentially knock your numbers down by about five mmHg. Your goal: 30-plus minutes of moderate-intensity movement like power walking at least three days a week. If that feels like a lot, don’t panic; research shows that as little as 30 to 60 minutes of exercise per week has a notable impact on blood pressure. Start where you are and increase as you’re able.

• Reduce your sodium intake: Sodium is a notorious foe for anyone trying to get their blood pressure down, so minding the salt in your diet is a must-do. Though most Americans consume upwards of 3,400 milligrams of sodium per day (mostly from packaged and restaurant foods), the AHA recommends sticking below 2,300 milligrams—and ideally below 1,500 mg if you have high blood pressure. Research suggests this change alone can pull your BP reading down by up to eight mmHg.

• Fill your plate with your favorite fruits and vegetables: This meal plan is focused on plant-based foods. It recommends four to five servings each of fruits and vegetables, six servings of whole grains, and two or three servings of low-fat dairy per day, while minimizing added sugar and sodium. When people stick to DASH as much as is realistic, they can reap the benefits to the tune of 4-mmHg improvements in systolic BP and 2-mmHg improvements in diastolic BP.

• Find new mocktail recipes to try: If you haven’t hopped on the zero-proof beverage bandwagon yet, your invitation has arrived. Not only does drinking more alcohol than the standard rec of one drink per day for women and two for men raise blood pressure, but it can also make BP medications less effective, according to Dr. Jean. In fact, research shows that alcohol has a “direct and linear” relationship with systolic blood pressure (the first number in your BP reading), meaning that the more you drink, the higher that number creeps.

• Make whatever tweaks you can to get more sleep: Getting a quality night’s sleep—which means seven-plus hours—cannot be overlooked in terms of blood pressure management, says Dr. Jean. “Insufficient sleep can lead to hypertension, as well as other heart health risks.” It’s true: Research shows that poor sleep patterns (which include not sleeping for long enough, sleep disorders, and general “trouble sleeping”) all up your risk of high blood pressure.

Top 4 Lean Protein Foods

• White-fleshed fish: Most white-fleshed fish are quite lean and excellent protein sources, providing less than 3 g of fat, 20–25 g of protein, and 85–130 calories per 3.5 oz (100 g) plain, cooked serving. Examples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass. These white fish generally have only about 25% as many omega-3 fatty acids as higher fat, higher calorie, darker-fleshed fish such as coho and sockeye salmon. Therefore, it’s a good idea to eat both types of fish.

• Plain Greek yogurt: A 3.5-ounce (oz) (100 g) serving of Greek yogurt packs around 9 g of protein, compared with only about 4 g in a serving of regular yogurt. If you’re looking for the least calories and fat, opt for nonfat Greek yogurt, which has less than 2 grams of fat per 156-gram serving, or for low fat plain Greek yogurt, which has about 10 g of protein, depending on the brand. By opting for plain yogurt, you skip the unnecessary sweeteners and can add your own fruit.

• Beans, peas, and lentils: Dry beans, peas, and lentils, also called pulses, are a subgroup of legumes. They average 20-25 g of protein per 1/2 cup (100 g) cooked serving, depending on the type. A 2021 review explains that eating legumes can have a positive effect on a variety of health markers, including reducing cholesterol, improving the body’s glucose management, protecting blood vessels, and reducing inflammation. Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains and nuts, you can fill in those gaps.

• Skinless white poultry meat: A 3.5 oz (100 g) serving of cooked chicken or turkey breast has around 30 g of protein. Skip dark meat cuts such as drumsticks and thighs to get the leanest meat. White meat includes the breasts, breast tenderloins (tenders), and wings. If you’re looking to limit calories and fat, try to avoid the skin — 3.5 oz (100 g) of roasted chicken breast with skin has 200 calories and 8 g of fat, while the same amount of skinless roasted chicken breast has around 161 calories and 3.5 g of fat. You can remove the skin either before or after cooking — the fat savings are virtually the same either way.

Types Of Squats: 5 Variations To Boost Leg Workouts

• Bodyweight Squats: Whether you're at home or in the gym, various bodyweight squats are easy to crank out sans equipment—and are a great way to build baseline strength before loading on the weights.

• Plié Squat: Few moves target your inner thighs like pliés.

• Squat To Lunge: The stability it takes to combine these two moves means extra credit for your core and a chance to work more of your butt muscles at once. Boom!

• Wide-Leg Sumo Squat: Sumos light up your inner thighs and glutes more than your standard squats.

• Sumo Squat With Pulse On Toes: Add a little calf action to your sumos with a simple toe raise.

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