Nutrition Corner

How Beets Can Help You Perform Better During Workouts: You are what you eat, including when it comes to fitness.

How to Speed Up Your Metabolism - 8 Easy Ways: There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle.

Recipe for The Day

Air-Fryer Orange Chicken: Orange chicken is typically made with fried chicken coated in a sweet, sticky sauce. In this lightened-up version, we skip the oil in favor of an air fryer and make an equally delicious sauce that goes easy on the sugar. Serve with brown rice and steamed green beans.

Lifestyle & Fitness Focus

4 Fermented Foods for a Healthy Gut

• Sauerkraut: Sauerkraut contains vitamins C and K and boasts potent anti-inflammatory properties. Cruciferous vegetables like cabbage are also wonderful sources of sulforaphane, a compound that appears to have powerful anti-cancer properties.

• Kombucha: Kombucha is a carbonated, fermented beverage that’s made by combining tea, sugar, and a ‘symbiotic culture of bacteria and yeast,’ often referred to as ‘SCOBY.’ When combined, the SCOBY converts sugars into alcohol and then acids that contribute to kombucha’s signature tangy flavor.

• Kimchi: Evidence supporting the benefits of kimchi is abundant. The fermented food is rich in beneficial bacterial species like Lactobacilli, dietary fiber, and other compounds with antioxidant, cholesterol-lowering, and immune-enhancing properties. Researchers believe this unique combination may even make kimchi anti-carcinogenic, or cancer-fighting.

• Tempeh: Tempeh may be a good source of ‘paraprobiotics,’ which are defined as inactive microbes that still deliver good health benefits. Tempeh is rich in heart healthy plant-based protein and dietary fiber.

Papaya Seeds Water: 4 Natural Health Boosters for Detox, Digestion, and Immunity

• A Natural Detoxification Agent: Papaya seeds are rich in a variety of nutrients, including magnesium, calcium, and antioxidants. When soaked in water, these nutrients infuse the water, turning it into a potent detox agent. This detoxifying water aids in flushing out toxins, promoting liver health, and providing anti-inflammatory benefits.

• Supporting Digestive Health: One of the key benefits of papaya seeds water is its ability to support digestion. Papaya seeds contain an enzyme known as papain, known for its potent digestive properties. Consuming papaya seeds water can aid in breaking down proteins and improving overall digestion, making it a natural remedy for digestive disorders.

• Boosting Immunity and Promoting Weight Loss: Papaya seeds water is also a natural immune booster. The antioxidants present in papaya seeds help combat oxidative damage, thereby enhancing the body’s immune response. Additionally, the water can aid in weight loss. It supports metabolism and helps in the efficient burning of calories, contributing to weight management and overall health.

• Heart Health and Potential Anti-Cancer Properties: The health benefits of papaya seeds water extend to heart health as well. The magnesium and antioxidants in the seeds can help reduce heart disease risk factors, such as hypertension and cholesterol. Emerging research also hints at the potential anti-cancer properties of papaya seeds water, though more studies are needed to confirm these effects.

3 Best Foods for Healthy Lungs

• Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant properties that can benefit lung health.

• Berries: Blueberries, strawberries, and raspberries are high in antioxidant which help protect the lungs from oxidative stress and inflammation.

• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chi seeds are good sources of magnesium and Omega-3 fatty acids, which can contribute to lung health.

This Inner Thigh Workout Will Transform Your Legs

• Bridge Hold with Alternating Leg Kicks: Sit with knees bent, feet flat on the floor, and palms on the floor next to either side of butt. Lift hips and extend left arm up. Kick right leg out to the side with inner thigh facing up. Lower right foot to the floor, then kick left leg straight up.

• Inner Thigh Tap-Out: Sit with knees bent, feet flat on the floor, and palms on the floor next to either side of butt. Lift hips and raise left arm. Extend right leg out diagonally to the side and tap floor. Bring right leg back in, then cross right ankle over left.

• On-Side Leg Pulse: Lie on left side with torso facedown, palms on the floor, elbows bent, and left knee pulled into chest. Extend right leg straight out and lift it about 6 inches off the floor. Lift right leg even more, until it is about parallel with torso. Lower back. Continue pulsing for 30 reps.

• Step-Up Kick and Rest: Start in Child's pose. Lift up into a kneeling lunge, placing left foot flat on the floor; let arms hang at sides. Push into left foot to come to standing, then immediately kick up right leg, toes pointed. Reverse motion and repeat.

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