Nutrition Corner

How This One Food Can Lower Blood Pressure, According to Dietitians: Incorporating more fruits and vegetables into your diet has many health benefits, including lower blood pressure.

Foods high in iron: Incorporating high-iron foods into a healthy diet Iron is an essential nutrient that supports many important body functions.

Recipe for The Day

Spicy & Hearty Buffalo Cauliflower Soup Recipe: Soup is one of my favorite things to eat in the autumn season. There’s something about the chilly weather that makes me want to curl up with a big bowl of soup. This buffalo cauliflower soup recipe is one of my favorites. I love the flavor of buffalo sauce, and I think it goes really well with cauliflower. Plus, this soup is really easy to make and it’s healthy too!

Lifestyle & Fitness Focus

4 health benefits of chicken

• Is a Source of Complete Protein: Chicken meat is an excellent source of complete protein. A complete protein is a protein that supplies all nine essential amino acids the body can't make on its own.1 Amino acids, along with protein, are considered the building blocks of life. The acids are used to make protein.

• Supports Muscle Growth and Maintenance: Dietary protein supplies your body with the amino acids it needs to repair and build muscle tissue. When coupled with resistance training, higher protein intakes have been found to increase muscle mass and strength. Additionally, higher protein can help preserve muscle mass during periods of calorie restriction and weight loss.

• May Promote Weight Loss: Chicken, especially skinless chicken breast, is high in protein yet low in calories. Observational studies have shown that, when consumed as part of a vegetable-rich diet, chicken may help lower the risk of obesity. This may be due to its high protein content.

• May Improve Brain Development and Function: Chicken is a rich source of choline and is reasonably high in vitamin B12. Both of these nutrients play an essential role in brain development and function.

Best stretches for runners: 4 exercises to stay supple

• Stretch the calves: Start in a wide stride position with the weight on your front leg. From here push your hips and front knee forward, bringing your back heel towards the floor. Hold this stretch for up to 60 seconds and then switch sides.

• Stretch the front of the thigh: Start in a hip-width stance with the upper body upright. Bring the heel of one leg back towards the buttocks and grasp the ankle with the arm on the same side. Pull the ankle as far towards the buttocks as possible, keeping the head, hips and knees in line. Hold this stretch for up to 60 seconds and then switch sides.

• Stretch the back of the thigh: You can do this stretch either standing up or sitting on the floor. Sitting on the floor, stretch one leg straight out in front of you, bend the other leg sideways as shown in the picture and place the sole of your foot on the inside of your outstretched leg. Now slowly bring your upright upper body as far forward over the knee of your extended leg as you can - it may pull in the back of the thigh, but it must not hurt. Hold this stretch for up to 60 seconds and then switch sides.

• Stretch hip flexors: Start in a deep lunge position. The back knee should be bent 90 degrees and touch the floor. The front knee must also be bent 90 degrees and in line with your ankle, upper body upright, spine straight. Now tense your gluteal muscles and at the same time push your hips forward and your back knee into the floor. Hold this stretch for up to 60 seconds and then switch sides.

Turmeric: Benefits

• May Improve Kidney Disease in People with Diabetes: If your diabetes isn’t well managed, the excess sugar in your blood can damage your kidney’s blood vessels over time. Kidney disease usually develops slowly, over the course of many years. A small study looked at type 2 diabetics with end stage renal disease. They found that supplementing with turmeric led to improvements in tests that measured markers of kidney damage.

• May Reduce Inflammation: Chronic inflammation can lead to pain, fatigue, depression, weight gain, infections, acid reflux, and other issues. A group of researchers analyzed the results of seven clinical trials that looked at turmeric and oxidative stress, an imbalance between damaging cells and antioxidant cells in your body that can lead to inflammation. In this analysis, they found that taking turmeric supplements for more than six weeks resulted in less oxidative stress markers and increased antioxidants.

• May Improve Metabolic Syndrome: A small study looked at the effects of supplementing with curcumin in participants with metabolic syndrome. Metabolic syndrome is characterized by high blood sugar, high triglycerides, and high blood pressure. It also includes having abdominal obesity and low HDL “good” cholesterol. They specifically tested pro-inflammatory cytokines, since those proteins are associated with metabolic syndrome. They found that turmeric significantly reduced cytokines in the participant's blood over a period of eight weeks.

The 4 best back exercises you can do, according to a celebrity trainer

• Back-loaded squats: This exercise works just about every single muscle on your legs and up into your lower back, helping build foundational muscles used in myriad exercises and other activities.

• Sumo deadlifts: This deadlift variation hits many muscles in the upper back and shoulders, not to mention your quads and glutes. It works the legs less than a traditional deadlift.

• Back rows: To hit many muscles in the center and upper areas of your back, a back row is a great exercise.

• Rear flys: Targeted primarily at the shoulders but also hitting the center back muscles, this is a great exercise to make a regular part of the routine.

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