Meals For Busy Families, Straw Chemicals, and Berry Benefits

Nutrition Corner

9 Amazing Health Benefits of Berries: Berries are tiny, tasty, and tantalizingly colorful — and they’re powerful allies for your health, helping protect everything from your head to your heart

The 17 Best Foods to Relieve Constipation

Recipe for The Day

"Egg in a Hole" Peppers with Avocado Salsa: Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

Lifestyle & Fitness Focus

3 Ways To Master Rapid Planning Method (RPM) To Achieve Your Career Goals

• Clarity: Individuals are encouraged to deeply understand their long-term objectives and create a crystal-clear vision of their goals. By clearly defining their goals, working professionals, like those specializing in security clearance roles, can set themselves up for success.

• Focus: Individuals then break down their goals into actionable steps. By breaking larger objectives into smaller, manageable tasks, professionals can create a roadmap that leads to success. This approach allows for a more focused and systematic approach to work.

• Execution: The RPM method encourages individuals to act consistently towards goals and maintain momentum. Through effective execution, professionals can steadily progress and achieve optimal results. The RPM process provides a structured framework for decision-making and taking proactive steps toward success.

4 Ways To Make Fitness Fun

• Go for a hike: Pick a trail that challenges your current level of fitness. Hiking a steep trail is just like increasing the incline on a treadmill, but much more interesting and satisfying when you finally reach the end of the trail.

• Pick a sport: Sports is one of the most popular alternatives to plain exercise. Almost all sports will give you a great workout and provide serious health benefits when done at the appropriate intensity.

• Indulge your need for speed: It’s hard to deny the thrill you feel when you’re going fast. The key is to find a way to go fast without getting hurt.

• Try something new: You’ve probably played most popular sports at some point, and you may have already gone skiing or biking a few times. If none of these activities have ignited your passion, look for an activity off the beaten path.

Top 5 Health Benefits Of Eating Kale

• High in Antioxidants: Kale contains high amounts of antioxidants like quercetin and kaempferol. These compounds fight against free radicals and oxidative damage that can lead to chronic inflammation and diseases like cancer. The antioxidants in kale have been shown to reduce oxidative stress and may help prevent various types of cancer.

• Anti-Inflammatory Effects: Chronic inflammation is thought to be the root of many modern diseases. Kale contains anti-inflammatory compounds that help reduce inflammation. Kaempferol and other antioxidants in kale fight inflammation at the molecular level by reducing inflammatory markers. Consuming kale regularly can help reduce chronic inflammation for better health.

• Rich in Vitamin K: Just one cup of kale contains over 1000% of your daily vitamin K needs. Vitamin K has many benefits including building strong bones and promoting heart health. It also helps with blood clotting. Consuming enough vitamin K can reduce the risk of bone fractures and improve bone density.

• High in Vitamin C: Kale provides high amounts of immune-boosting vitamin C. One cup provides over 100% of your daily needs for this important nutrient. Vitamin C helps the immune system fight off pathogens and infections. It also acts as a powerful antioxidant to reduce oxidative stress caused by free radicals.

• Contains Compounds That Lower Cholesterol: Kale contains bile acid sequestrants which help lower cholesterol levels. Steam cooking kale increases these compounds, allowing them to bind to bile acids and remove them from the body. This results in lower total and LDL cholesterol levels for better heart health.

5 Best Abs Exercises To Add To Your Core Workouts, From Trainers

• Bear Crawl: The bear crawl fires up all of your major muscle groups to improve your muscular endurance. Speed it up and you'll get some cardio perks, too.

• Heel Taps: Easy-to-understand heel taps target your obliques in a big way. You'll feel the burn instantly.

• Bear Plank With Leg Extension: This deceivingly difficult move gives you the perfect opportunity to really squeeze and engage those abs muscles.

• Seated Rotation: This classic obliques move is easy to modify. Make it easier by keeping feet planted, or up the intensity by hovering feet or holding a weight with hands.

• Banded Bird Dog: This banded move comes with the added bonus of working your core and glutes.