Nutrition Corner

Only 2% of TikTok Diet and Nutrition Trends Are Accurate - 5 Things to Know: A new survey found that 57% of Millenial and Gen-Z TikTok users reported being influenced by or frequently adopting nutrition trends they learned about on the platform.

Try These 5 High Protein, Low-Fat Foods To Lose Weight: Protein-rich foods can keep you full for longer and suppress hunger. Protein also helps in building muscles.

Recipe for The Day

Southwestern Chicken & Lima Bean Stew: I love to have my daughter, son-in-law and grandchildren over for this supper. They make me so happy with their compliments or just by going to fill up their bowls again. It's a good-for-you hit.

Lifestyle & Fitness Focus

Get better sleep with these 3 tips from experts

• Experts suggest leaving career work and daily responsibilities alone about an hour before bed: Don’t check email, pay bills, do chores or scroll endlessly through social media. Instead, create a routine where you relax with a book, indulge in a hobby or spend time with loved ones.

• Eating a large meal right before bedtime can disrupt your sleep, so try to grub in the early evening hours: I would say that eating a large meal is impactful simply because it’s like giving your body a really large job to do right before sleep at a time when things are supposed to be shutting down.

• Light from phones and computer screens can disrupt the circadian rhythm – or the internal clock that naturally wakes us up – by suppressing melatonin, which assists with sleep.

Black Beans Health: Protein, Fiber, Vitamins

• Black beans are an excellent source of protein: Black beans are a stellar source of plant protein. With a whopping 15 grams per one cup cooked, you won’t even miss the meat when enjoying a meal rich in these nutrient-dense beans.

• Black beans are a high-fiber, gut-healthy food: When it comes to gut health, black beans deliver on many fronts. They’re rich in fiber, with 15 grams in just a single cup of cooked black beans. Considering that most Americans (in fact, nine out of 10) don’t meet their daily fiber needs, adding black beans into your diet is an easy way to help you reach the recommended 25 to 35 grams of fiber needed daily. Fiber helps us to maintain healthy digestion and regularity.

• Black beans provide important B vitamins: Black beans also offer a variety of B vitamins, especially folate and thiamin. All B vitamins are key to effective energy metabolism and cell growth, but each also has its own unique benefits. Folate helps with red blood cell formation, but is especially important for pregnant women to consume—it plays a key role in neural tube development for a growing baby.

• Black beans help to manage blood sugars: There are so many nutrients found in black beans that help the body regulate blood sugars in a natural way. The fiber and protein that black beans contain slow digestion, and thus slow the blood sugar response, helping you to avoid unwanted sugar spikes after eating. One study published in Nutrients found just this, with participants exhibiting a favorable glycemic response—a.k.a lower blood sugars—after eating a meal of black beans and rice, when compared to eating just rice alone.

4 Benefits of Running for Health

• Running Builds Cardiovascular Fitness: Running, like other forms of cardio, forces your heart and lungs to deliver more oxygen to the bloodstream and muscles than they do at rest. The more you run, the more efficient your heart and lungs become. This not only helps you run longer and faster but also makes everyday aerobic activities like walking and climbing stairs feel more effortless.

• Running Improves Heart Health: Building your cardiovascular fitness can pay off in heart health benefits. In addition, a large-scale study that used data collected from more 55,000 adults over the course of 15 years found that runners were 45 percent less likely to die from a heart attack or stroke than nonrunners. Even running fewer than six miles per week was enough to lower risk, compared with not running.

• Running Improves Mood and Energy Levels: Exercise releases feel-good brain chemicals known as endorphins. Endorphins act as natural painkillers, create a general feeling of well-being, and are most effectively released by moderate-intensity aerobic exercise like running.

• Running Maintains Healthy Bones: Researchers found that those who ran regularly maintained — and even improved — their bone density over time. Meanwhile, those who reduced their training saw a decline in bone health. The stress of running spurs your bones to adapt and become stronger.

Inner Thigh Workout With Bands: 4 Inner Leg Exercises With Bands

• Sumo squat: To do this inner thigh workout with bands, start with a resistance band wrapped around your thighs, just above the knees. Standing firmly on your feet at shoulder-width apart and toes slightly turned out. Keeping your back straight, core engaged, and chest up, slowly lower your body into a squat position by bending your knees while gradually pushing them outward against the band's resistance. Hold for a second, then stand up, pushing through your heels. Do 12-15 reps for 3 sets.

• Abductor lift: Lie down on a mat on your side with the resistance band wrapped around your feet. Keep your feet slightly separated and bring the handles through in the center between both feet. Firmly holding the handles together, prop up on your right forearm. Ensure your legs are straight, stacked on each other, and your toes pointed forward. Slowly lift your top leg, hold it at the top position, and lower it in a controlled motion. Do 15 reps on one side before switching.

• Clamshell: Lie on your side with knees bent at a 90-degree angle and your head resting on one of the forearms. Place a resistance band around your thighs, just above the knees. Keeping your feet together stacked, slowly lift the top knee as far as possible without moving your pelvis. Hold for a moment before you lower your knee back down. Perform 12-15 reps for each leg.

• Standing hip abduction: To do this inner thigh workout with bands, stand with feet hip-width apart and place the resistance band around your ankles. Rest your arms on your waist for stability and balance. Gradually lift one leg out to the side against the band's resistance as far as possible. Lower your leg back to the starting position. Do 3 sets of 12-15 reps for each leg.

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