Nutrition Corner

What Happens to Your Body When You Eat Grapes Every Day: The health benefits of grapes include supporting heart health, increasing energy and hydration and more.

Antioxidants - What They Do and Antioxidant-Rich Foods: Antioxidants are one of those things you hear a lot about.

Recipe for The Day

Greek Yogurt Pancakes: Start your morning off right with easy Greek Yogurt Pancakes! Made with creamy Greek yogurt, this twist on traditional pancakes is packed with protein and guaranteed to keep you satisfied all morning long!

Lifestyle & Fitness Focus

Ashwagandha benefits

• Ashwagandha benefits for the skin: Significant improvement in the elasticity of the skin. Significant improvement in the hydration of the skin. The root extract of this herb can help improve the damage caused by photoaging over the facial skin.

• Ashwagandha is also known to boost and regulate the skin’s natural oil production: This has the potential to help with acne and, at the same time, help keep the skin clarified and replenished.

• This herb is known to be very rich in alkaloids and saponins: This helps in deep cleansing, moisturizing, and calming the skin. Studies have also found that the regular intake of ashwagandha extracts has the potential to prevent the occurrence of skin cancer.

• Ashwagandha has also been found to act as a potent antidote to the manifestations of arsenic toxicity. The major signs include skin conditions such as dark spots on the skin scattered like raindrops, skin cancer, thickening of the skin, etc. Ashwagandha has been found to help reduce these manifestations and possibly reverse them.

Stress Relief: 3 Highly Effective Strategies for Relieving Stress

• Eat a Balanced Diet: A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.

• Try Stress Relief Supplements: Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best.

• Make Time for Leisure Activities: Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun. But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient.

Peppermint Tea: 4 Benefits

• Headaches: While there is no direct evidence that peppermint tea helps with headaches, research does exist on the effect of peppermint oil on headaches. One study found that peppermint oil applied to the nasal passages reduced the intensity and frequency of migraines at a similar rate as lidocaine.

• Mouth Bacteria: Research shows that peppermint can reduce halitosis (bad breath). The antimicrobial properties of peppermint may be effective against microorganisms found in the mouth. One study evaluated five essential oils, including peppermint oil, against oral pathogens. Peppermint oil had a significant inhibitory effect.

• Lung Health: Some research shows inhalation of peppermint may improve lung capacity. However, in people with asthma, there were no differences. Another study examined peppermint essential oil's ability to reduce anxiety in people experiencing cardiac symptoms. It found that aromatherapy with peppermint is effective at reducing anxiety in people with acute coronary syndrome (a reduction of blood flow to the heart).

• Fatigue: One study found peppermint and lavender essential oils used as aromatherapy could improve the sleep quality of cardiac (heart) patients in a hospital setting. Another study found that peppermint oil aromatherapy helped people sleep better after open heart surgery. It also reduced the severity of people's pain.

4 best inner thigh exercises to sculpt and strengthen your upper legs

• Resistance Band Squat Walk: a) Pull or tie the resistance band around your legs just above your knees or ankles. Keep your feet wide enough that you can feel the burn b) Lower your bum towards the ground into a squat position. Then step sideways four or five times and repeat the other way.

• Step Ups: a) Keep your heel flat on the step, your knee should track slightly outwards. b) Step up, keeping your torso tall and proud. c) Brace your core and straighten your leg to bring yourself to standing on the step. d) Keeping your shoulders back and head up, lower your leg down slowly to the ground.

• Barbell Split Squat: a) Holding the bar in an overhand grip, use your shoulders to press the barbell over your head and position it on your shoulders, keeping your elbows under the bar. Then take a stride forward with the right leg. No wobbling now. b) Lower into a 90° lunge – keeping the knee over the toe. c) Come up to starting position and repeat. Make sure to. do both sides.

• Bulgarian Split Squat: a) Stand with a dumbbell in each hand facing away from a bench with your right leg extended back and foot on top of the bench. b) Bend the front knee until the knee of the rear leg is almost in contact with the floor then return to the original standing position.

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