Nutrition Corner

The ripe stuff: Why seasonal eating can be a healthy delight: Shopping for produce year-round can mean accessing fruits and vegetables at any time, but eating seasonally offers distinct advantages. Nutritionists, like Wendy Lopez, highlight that in-season produce, such as summer tomatoes and fall apples, typically tastes better and retains more nutritional value compared to those grown out of season or stored for long periods.

Understanding gluten's role in autoimmunity and inflammation: The interaction between human nutrition and environmental factors is essential in managing inflammatory responses, with chronic inflammatory diseases increasing in prevalence. A recent review in the Journal of Translational Gastroenterology highlights gluten's role as a pro-inflammatory nutrient, particularly its impact on celiac disease and autoimmunity.

Recipe for The Day

Low Calorie Slow Cooker Minestrone Soup Recipe: This low-calorie slow cooker minestrone soup is a hearty and vegetable-packed meal that requires just 15 minutes of prep time. Combine diced tomatoes, vegetable broth, carrots, celery, onion, garlic, kidney beans, zucchini, green beans, Italian seasoning, salt, and pepper in a slow cooker, and cook on low for 8 hours or high for 4 hours; stir in fresh parsley before serving. Each serving has 188 calories, 1g of fat, 36g of carbohydrates, and 11g of protein.

Lifestyle & Fitness Focus

The Benefits of Burpees and How to Do Them

Despite their less familiar name, burpees are a demanding exercise that engage multiple major muscle groups. A burpee involves two main actions: a push up followed by a jump, combining strength, endurance, and cardio benefits.

Benefits of Burpees: Burpees are a high-calorie-burning exercise, with approximately 10 to 15 calories burned per minute depending on your weight. They provide a full-body workout by targeting muscles in the legs, hips, buttocks, abdomen, arms, chest, and shoulders. Incorporating burpees into a high-intensity interval training (HIIT) routine can enhance cardiovascular fitness, improve heart health, and aid in fat loss. They are also convenient since no equipment is needed.

How to Perform Burpees Correctly

1. Start in a squat position with knees bent, feet shoulder-width apart, and back straight.

2. Place your hands on the floor in front of you, kick your feet back into a pushup position, and perform one pushup.

3. Jump your feet back to the squat position, stand up, and leap into the air.

4. Land with bent knees and return to the squat position for the next rep.

Easier Variations

• Squat Thrust: Skip the pushup and jump; perform just the squat and leg kickback.

• No Jump: After the pushup, return to the squat position without jumping.

• Plank Hold: Substitute the pushup with a plank hold or partial push ups.

Start with a few reps and gradually increase as you build strength. Ensure proper form to prevent wrist and shoulder strain. Consult a trainer or healthcare provider if you're new to exercise or have health concerns.

Burpees are a rigorous but effective exercise that enhances overall fitness by combining strength, endurance, and cardiovascular benefits.

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