Nutrition Corner

Dietitian-Approved: 11 Low-Calorie Snacks to Curb Your Between-Meal Cravings: Mid-morning, mid-afternoon, and after-dinner snacks not only curb your hunger but also boost your nutrient intake and help manage your overall calorie consumption.

Discover the Surprising Health Benefits of Pickles: With endless varieties to suit any taste, pickles are delicious and offer potential nutritional benefits.

Recipe for The Day

Chicken Milanese with Arugula-Cherry Tomato Salad: Chicken Milanese, referring to the city of Milan, Italy, where the dish is believed to have originated, features breaded and pan-fried chicken cutlets usually served with a side salad and a generous squeeze of lemon. Here we stick (mostly) to tradition, but we skip the pan-frying in favor of cooking the chicken in the oven. Preheating the pan helps get a nice crispy crust on one side, so it’s important not to skip that step.

Lifestyle & Fitness Focus

Why Take the Stairs

• Stair climbing benefits your heart health by increasing your heart rate. This can reduce the risk of high blood pressure, weight gain, and diabetes, lowering the chances of heart disease-related conditions. One study found that just 7 minutes of daily stair climbing halved heart attack risk over a decade.

• Engaging in stair climbing enhances muscle strength, bone density, and joint flexibility. As you ascend, various muscle groups in your legs, abs, back, and arms are activated. The movement also promotes flexibility in joints like hips and knees, crucial for maintaining agility and preventing injuries, especially relevant for women prone to osteoporosis.

• Stair climbing torches more calories than jogging, offering a substantial calorie burn rate of 5-11 calories per minute. Though seemingly small, this adds up significantly over time, aiding weight loss or maintenance. Compared to taking the elevator, stair climbing expends about seven times more energy, making it an efficient workout option.

• Stair climbing serves as an excellent stress reliever. Whether facing a challenging workday or feeling overwhelmed, climbing stairs provides a physical outlet for stress release. The activity promotes relaxation and rejuvenation, leaving you feeling more energized and mentally alert after each session.

• Stair climbing boasts unparalleled convenience, as stairs are ubiquitous in various settings like homes, workplaces, and malls. Accessible without gym memberships, specialized gear, or attire changes, you can incorporate stair climbing seamlessly into your routine, anytime, anywhere, for a quick and effective workout.

4 Reasons Why Almonds Rock

• Nutrient-Rich Fat Source: Almonds are abundant in healthy monounsaturated and polyunsaturated fats, beneficial for heart health by lowering bad cholesterol and elevating good cholesterol levels. Incorporating almonds into your diet can aid in managing cholesterol levels effectively.

• Low Carbohydrate Content: With fewer carbohydrates compared to other nuts, almonds serve as an excellent snack choice for individuals with diabetes or those adhering to a low-carb diet. Their fiber content plays a crucial role in stabilizing blood sugar levels, mitigating the risk of blood sugar spikes, particularly relevant for Type 2 diabetes management.

• Bone-Supporting Calcium: Almonds boast a high calcium concentration, contributing to bone and teeth health. Particularly beneficial for individuals with dairy restrictions or lactose intolerance, almonds provide essential nutrients like magnesium, zinc, vitamin K, and manganese, further bolstering bone health.

• Antioxidant Powerhouse: Rich in antioxidants such as vitamin E and flavonoids, almonds combat cell damage induced by free radicals and oxidative stress. Studies indicate that regular almond consumption reduces inflammation in the body, attributed to their potent antioxidant properties, notably vitamin E, which protects the brain from oxidative stress and inflammation.

What Can Sea Moss Do For My Life?

• Thyroid Health Booster: Seaweed, rich in iodine and tyrosine, vital for thyroid function, may support hormone regulation essential for growth, energy, and repair. Despite variations in nutrient levels, seaweed offers a natural source of these crucial thyroid nutrients.

• Gut Microbiome Support: Abundant in indigestible polysaccharides acting as prebiotics, seaweed fuels beneficial gut bacteria, fostering a favorable microbiome environment. Enhanced gut health promotes the production of beneficial short-chain fatty acids, influencing overall well-being and health outcomes.

• Immune System Enhancer: Seaweed's adaptation to harsh coastal environments endows it with phytochemicals beneficial for immune modulation and response. Regular consumption may fortify immunity, offering protection against illnesses and enhancing overall health.

• Blood Sugar Management Aid: Incorporating seaweed into a balanced diet may aid in blood sugar control and reduce the risk of type 2 diabetes. Compounds like carotenoids and fucoxanthin, along with seaweed's high fiber content, contribute to improved insulin sensitivity and slower digestion, supporting stable blood sugar levels.

• Heart Health Promoter: Seaweed, a potent plant source of omega-3 fatty acids, crucial for cardiovascular health, exhibits potential in improving cholesterol balance and acting as a natural blood thinner. Research suggests seaweed consumption may mitigate heart disease risk, although further studies are warranted, particularly focusing on sea moss's specific health effects.

Top 3 Exercises for Lower Back Pain Relief

• Knee-to-Chest Stretch: Begin lying on your back with knees bent and feet flat on the floor (A). Gently pull one knee toward your chest using both hands (B). Engage your core and press your spine into the floor. Hold for 5 seconds. Return to starting position, switch legs (C), then perform with both legs simultaneously (D). Repeat each stretch 2-3 times. Aim for morning and evening sessions.

• Lower Back Rotational Stretch: Start by lying on your back with knees bent and feet flat on the floor (A). Ensure shoulders remain grounded as you gently rotate your bent knees to one side (B). Hold for 5 to 10 seconds, then return to the starting position (C). Repeat on the opposite side (D). Perform each stretch 2-3 times. Aim for morning and evening sessions for optimal benefit.

• Seated Lower Back Rotational Stretch: Sit on an armless chair or stool. Cross your right leg over the left. With your left elbow against the outside of your right knee, gently twist and stretch to the side (A). Hold for 10 seconds. Repeat on the other side (B). Perform 3 to 5 repetitions on each side, twice daily.

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