Nutrition Corner

Mullein Tea - Benefits, Nutrition, and Risks: Mullein tea is a flavorful tea that may help treat respiratory problems and reduce inflammation.

These 9 Fall Fruit and Vegetables Are Healthy for Your Heart, According to Dietitians: Fruits and vegetables are full of fiber and antioxidants that promote heart health.

Recipe for The Day

Healthy Apple Crisp: There's nothing like this old-fashioned apple dessert recipe to top off a good dinner. It's low in calories and can be made even lower if prepared with sugar substitute.

Lifestyle & Fitness Focus

3 Steps Toward a Healthier Heart

• Choose Healthy Snacks: Try options like a cup of seedless grapes, small banana, cup of cherry tomatoes, handful of unsalted nuts or half cup of low-fat or fat-free yogurt.

• Stay On Track When Dining Out: It is possible to eat healthy foods in restaurants. To control portion sizes, try tactics like eating half your entree and taking leftovers home for another meal. Choose foods that are broiled, baked or roasted to limit calories. Ask for low-sodium menu options and request butter, gravy, sauces and salad dressings on the side or leave them off completely.

• Eat Smart: One way to get started on a path toward heart-healthy eating is to change your way of thinking about how and what you eat. Chew food slowly and consider the textures and flavors of different food as you eat.

5 ways to boost your gut health and ace your workout goals

• Make it regular: Unfortunately, one dog walk a week isn’t going to cut it, and neither is one extreme 10-minute HIIT session. Instead, aim for consistency.

• Mix things up: Your gut will appreciate practically any physical movement you do, but the more variety the better – and this will keep you interested and motivated, too.

• Take a load off: You’ll be pleased to hear that although fitness is important, so is scheduling rest days. Over-exercising can raise the stress hormone cortisol, which can not only negatively affect your mental wellbeing and gut health, but also make it harder to lose weight.

• Eat wisely: A gut-friendly diet will help fuel your workouts and your wellbeing. Choose foods rich in fibre, prebiotics (plant fibres), and fermented foods, to nourish gut bacteria and promote microbial diversity.

• Know your bacteria: There are three main strains of beneficial bacteria that will appreciate you exercising regularly – and if they’re kept happy, they will boost your fitness, too. Faecalibacterium, Lactobacillus, and Bifidobacteria.

The best brain foods have the '6 tastes of life,' says Deepak Chopra—from sweet and sour to bitter and 'astringent'

• Strawberries (sweet)

• Lemons (sour)

• Almonds (salty)

• Cranberries (bitter)

• Onions (pungent)

• Broccoli (astringent)

The 5 Best Calf Exercises for Lower Body Support and Power

• Donkey Calf Raise: The ability to add load fast to strengthen and develop the calves. The loaded stretch at the bottom helps calf flexibility and ankle mobility.

• Seated Calf Raise: Strengthens and adds size to the largest muscle in the calves Easy to load and perform.

• Single-Leg Calf Raise: Strengthens imbalances between calf muscles. Provides a loaded stretch and a bigger range of motion to add size and strength to the calf. More overall work is being done for more calorie burn.

• Farmer’s Walk on Toes: The increased time under tension of walking under load helps enhance hypertrophy. Improves your balance, gait, grip strength, and mental toughness.

• Sled Drag: The sled drag works your calves more functionally. Sled drag improves your conditioning without the impact on your joints. Ability to add serious load to improve total body strength.

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