Nutrition Corner

8 Ways Your Body Is Begging You to Address Your Nutritional Needs: Nutritional deficiencies aren't as silent as you may think. Here are the common symptoms that your body has been using to communicate a vitamin deficiency.

Nutrition tips to keep you energised throughout the day: From protein to magnesium, here are a few nutrients to add to diet to stay energised.

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

5 healthy fast food picks for when you're eating on the go

• Dunkin: Wake-Up Wrap: It might be considered a “breakfast sandwich” but the Wake-Up Wrap is a good option at any time of the day because it’s low in carbohydrates and calories and offers 7 grams of protein. Ordering the veggie version (with no bacon or turkey sausage) helps lower the fat and sodium content.

• Starbucks - Tomato and Mozzarella on Focaccia: The vegetarian sandwich made with mozzarella cheese, roasted tomatoes, basil pesto and spinach is a good source of protein and contains just two grams of sugar and 360 calories.

• Panera Bread - Strawberry Poppyseed Salad with Chicken: The fresh salad is chock full of healthy veggies like romaine, mandarin oranges, strawberries, blueberries and pineapple and topped with grilled chicken.

• Subway - 6-inch Veggie Delite Sandwich: Go ahead and pile on the veggies. Spinach, tomatoes, onions, cucumbers, green peppers, pickles, olives and other fresh vegetables add minimal calories and a lot of flavor and make the six-inch vegetarian sandwich extra filling.

• Burger King - Impossible Whopper: The next time you go through the drive-thru, order an Impossible Whopper. Calorie-wise, there isn’t a big difference between the Impossible Whopper (630 calories) and the traditional Whopper (670 calories) but the plant-based protein patty is lower in overall fat and saturated fat.

The Ultimate Pre-Workout Skincare Routine In 3 Simple Steps

• Gentle Cleanser: Begin with a sulfate-free, gentle cleanser to remove impurities without disrupting your skin’s natural barrier. Use lukewarm water for the cleanse and make sure to pat your face dry gently. A gentle cleanser maintains your skin's pH balance, which can be particularly beneficial when you’re going to sweat.

• Lightweight Moisturizer: Apply a lightweight, non-comedogenic moisturizer that contains hyaluronic acid. This ingredient can retain immense amounts of water, providing your skin with hydration without making it greasy. An intact skin barrier is crucial during workouts to prevent irritation from sweat and friction.

• Mineral Sunscreen: Opt for a mineral sunscreen that contains zinc oxide or titanium dioxide, especially if you'll be exercising outdoors. These ingredients provide broad-spectrum UVA/UVB protection and are less likely to irritate when you sweat.

A Simple 3-Step Plan to Stop Sugar Cravings

• If You Are Hungry, Eat a Healthy and Filling Meal: It’s important to realize that a craving is not the same as hunger. It’s not your body calling for energy, it’s your brain calling for something that releases a lot of dopamine in the reward system. When you get a craving when you’re hungry, the feeling is difficult to resist. In fact, a craving combined with hunger is a powerful drive that most people have a hard time overcoming.

• Take a Hot Shower: Some people who experience sugar cravings have found that hot showers or baths provide relief. The water must be hot — not so hot that you burn your skin but hot enough that it’s on the verge of feeling uncomfortable. Let the water run over your back and shoulders so that it heats you up. Stay there at least 5–10 minutes.

• Go for a Brisk Walk Outside: Another thing that can work is to go outside for a brisk walk. If you are a runner, running will be even better. This serves a two-fold purpose. First, you are distancing yourself from the food that you are craving. Second, the exercise will release endorphins, or “feel good” chemicals in your brain, which can help turn the craving off.

The 5 Best Arm Workouts for a Stronger Upper Body

• Standing alternating shoulder presses: Stand with a light dumbbell in each hand, hands at your shoulders, palms facing the sides of your head. Slowly press the weight in your right hand toward the ceiling until your arm is almost straight above you. Pause, then slowly lower the weight back down to your shoulder. Now press the weight in your left hand. Continue to do the exercise one arm at a time. Repeat 10 to 15 times for each arm.

• Seated scaptions: Sit on a chair, holding a light dumbbell in each hand, with your arms hanging straight down at your sides, palms facing in toward each other. Keeping your arms straight (elbows slightly bent), slowly raise the weights out to your sides and slightly in front of you until just above parallel to the floor. You should be able to see your hands in your peripheral vision at all times.

• Seated bent-over raises: Sit holding a light dumbbell in each hand, arms hanging straight down at your sides, palms facing in. Bend at the waist and lean forward as far as you comfortably can (at least 45 degrees). Keep your back flat. Keeping your arms straight, slowly sweep your arms up and out to your sides until parallel to the floor. Pause, then slowly lower your arms back down. Repeat 10 to 15 times.

• Lying triceps extensions: Lie on the floor with your knees bent, feet flat. Hold a light dumbbell in each hand, and extend your arms straight above you. Without moving your upper arms, bend your elbows and slowly lower the dumbbells until they reach your ears. Pause, then press the weights back up above you by slowly straightening your elbows. Repeat 10 to 15 times.

• Seated hammer curls: Sit on a chair, holding a light dumbbell in each hand, with your arms hanging straight down at your sides, palms facing in toward each other. Keeping your upper arms locked at your sides, bend your elbows and slowly curl the dumbbells up to the front of your shoulders. Keep your palms facing each other throughout. Pause for a second, then slowly lower your arms back down until your arms are straight. Repeat 10 to 15 times.

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