Nutrition Corner

7 ways to eat healthy food on a budget: If cozzie livs has you reaching for the two-minute noodles, hold fire. Good nutrition doesn't have to break the bank.

How Diet Impacts Brain Health: Analyzing dietary data and health indicators from 181,990 UK Biobank participants, the study found that a balanced diet is crucial for cognitive function, mental well-being, and brain structure.

Recipe for The Day

This Shrimp Salad with Lime Dressing is Summer on a Plate: It's the zesty blend of lime and cayenne in the dressing that makes this refreshing, hearty grilled shrimp salad a standout.

Lifestyle & Fitness Focus

Plantains: Benefits

• They are rich in antioxidants: According to one 2020 study, plantains naturally contain beneficial plant compounds, including polyphenols and flavonoids. These compounds act as antioxidants and help fight free radicals. Free radicals cause oxidative stress and damage in the body.

• They help support the immune system: Plantains are a good source of vitamin C, and including them as part of a varied diet can help support the immune system. However, heat and light can destroy vitamin C. So, when cooking plantains, use as little non-boiling water as possible and only cook them for a short period of time.

• They contain potassium, which may lower blood pressure: Potassium is essential for the normal functioning of the heart, nerves, and muscles. It helps metabolize carbs and synthesize protein. Eating a potassium-rich diet may help regulate blood pressure and lower the risk of stroke. Getting enough potassium in the diet helps balance sodium, which can increase blood pressure. Some people may experience high blood pressure when following a diet high in sodium. Plantains are a good source of potassium. Including them in the diet may help regulate the body’s sodium and potassium balance.

4 Proven Tips to Help You Sleep Better

• Don’t go to bed unless you are sleepy: If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.

• If you are not asleep after 30 minutes, then get out of the bed: Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored. Once you feel sleepy again, go back to bed.

• Avoid sleeping pills: If you take sleeping pills, use them cautiously. Most doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.

• Do not have alcohol within six hours of your bedtime: This includes beer, a glass of wine, or liquor.

4 health benefits from eating superfood dark chocolate

• Dark chocolate is packed with nutrients: Dark chocolate may be traditionally considered a dessert food, but it is actually packed with nutrients. Dark chocolate is rich in flavanols, a type of flavonoid that benefits the heart, helps with cell rebuilding and can help lower blood pressure, per Cleveland Health Clinic. It is also rich with minerals, such as iron, magnesium, zinc, copper and phosphorus, per Healthline. With 11 grams of fiber per serving, dark chocolate is also an excellent source of fiber.

• Dark chocolate may reduce heart disease risk: Regularly eating high flavanol cocoa or dark chocolate can lower blood pressure and improve cardiovascular health, a 2017 study found. A 2019 review of several studies suggested that consuming 45 grams of chocolate each week lowers risk of cardiovascular disease by 11%. Eating more than 100 grams of chocolate each week was not associated with the same health benefits due to a higher sugar consumption.

• Dark chocolate can prevent depressive symptoms: Dark chocolate is usually considered a treat, but it actually has loads of health benefits. It is packed with fiber, iron, magnesium and antioxidants. Dark chocolate can also help prevent symptoms of depression. Dark chocolate is also associated with positive effects on mood and mental health. A 2019 study from the University College in London found that individuals who ate dark chocolate had far lower odds of reporting depressive symptoms than those who ate no chocolate at all.

• Dark chocolate may protect your skin from sun damage: Protection from sun damage is another benefit dark chocolate offers. The antioxidants found in dark chocolate may increase blood flow to your skin and help protect it from sun damage, according to a 2021 study. The flavanols in dark chocolate can increase skin density and hydration.

Michal Krizo Updates Training Split, Shares Massive Arm Workout To Build Even More Size

• The EZ bar tricep extension focuses on all three heads of your tricep muscle. However, standing during this routine activates core muscles like the abs. The EZ bar tricep extension also works on the muscles of your forearms to an extent. To do this routine, you only need an EZ bar and weights. However, avoiding flaring your elbows or arching your back is essential to prevent injuries.

• Deadlift - Serious Back Builder: The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.

• Resistance Band Pushdown: If you have resistance bands at home, you can also isolate your triceps. Due to their lighter stimulus, you can do more reps of the pushdown, leading to more growth. Just slow down and control your sets to get the best results.

• Antagonistic Supersets: Lifters tend to train their favorite muscle group at the beginning of a workout. While some people train biceps at the beginning of their arm workout, others start with triceps. The problem with this technique is that by the time you get to training your weaker muscle group, you are fatigued, and do not have enough gas left in the tank to break new ground.

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