Nutrition Corner

Spicy Food Probably Doesn’t Cause Long-Term Harm: While spicy food can cause pain, it isn’t linked to higher mortality rates.

Chia Seeds: Benefits, Nutrition, and Risks: Though small in size, chia seeds are a rich source of health-promoting nutrients.

Recipe for The Day

Duck niçoise salad with a blackberry dressing: We love this late summer version of the iconic niçoise salad, switching tuna for melt-in-the-mouth duck legs with a blackberry dressing.

Lifestyle & Fitness Focus

What Foods Are Good for Arthritis? 5 Foods to Try

• Fruit: Many fruits are rich in compounds called flavonoids and polyphenols. Polyphenolic flavonoids are associated with antioxidant, anti-inflammatory, and analgesic properties.

• Vegetables: Vegetables are an excellent addition to any diet, but colorful vegetables, such as dark leafy greens, broccoli, beets, sweet potatoes, and cabbage are especially good for people with arthritis. They are good sources of antioxidants, polyphenols, fiber, vitamins, and minerals.

• Legumes: Legumes are plentiful in the Mediterranean diet and a great source of fiber and plant-based protein. Beans, peas, and lentils make excellent alternatives when trying to decrease meat consumption.

• Whole Grains: Whole grains contain more antioxidants, fiber, and other nutrients compared to refined grains. A 2017 review found that results from two longitudinal studies showed that higher total fiber intake was related to a lower risk of osteoarthritis symptoms.

• Nuts and Seeds: Nuts and seeds are a foundational part of the Mediterranean diet. Many varieties of nuts and seeds are great sources of healthy fats, like anti-inflammatory omega-3 fatty acids. Nuts are part of the protein food group, making them a good source of plant-based protein and fiber.

5 Ways to Sit Less and Move More Each Day

• Use Your Phone to Add Activity at Work: Use talking on the phone as a cue to stand up and start pacing or just shifting your weight from one foot to the other. Stand up and stretch every time you hit send on an email.

• Make Counting Your Steps Easy: There’s nothing like having a running tally of your steps per day staring at you to make you want to move more. You can easily add steps to almost every daily activity. Park at the far end of the parking lot or get off the subway or bus one stop early.

• Take the Stairs Up or Down: If climbing stairs seems too daunting, take the elevator up and walk down on your way out. Or if you’re going to the fifth floor, walk up to two or three and take the elevator the rest of the way.

• Make Chores More Fun by Dancing: Amp up the calorie burn by turning on some music to add extra pep to your step as you vacuum, iron, and tidy up around the apartment or house.

• Carry Your Groceries Home: Combine strength training and errands on your next trip to the store: If you live within walking distance of your market, see whether you can carry the groceries in your arms rather than a cart.

3 Things That Happen to Your Body When You Eat Rice Every Day

• You Can Mix Up Your Micronutrients: Depending on the type of rice you are choosing, it has different health benefits. Rice provides more than 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron and zinc.

• You Might Notice Smoother Digestion: Along with bananas, applesauce and toast, rice is a signature component of the "BRAT diet" that's often promoted for those who are dealing with or recovering from nausea, vomiting or diarrhea.

• You'll Get an Energy Boost: Rice is a healthy, nutrient-dense grain that's an excellent source of carbohydrates, which is one of the three major macronutrients we need to consume daily.

4 Best Calf Exercises For Strong, Sculpted Legs From Trainer

• Calf Raise: Calf raises are a simple classic exercise that you can do anywhere and are great for targeting the gastrocnemius muscle. Plus, calf raises are a great way to improve your balance since they work on building ankle strength and stability.

• Squat To Heel Raise: This move is a great option for warming-up since it requires you to turn the foot outward which helps to wake up the calves and legs in a different movement pattern. Adding external rotation can also be healthy for us because most people only ever exercise in a sagittal plane.

• Isometric Calf Raise: An isometric calf raise makes us hold at the top to feel the burn which gives us better results. If you’re looking to level-up, try increasing the time you hold the move at the top, to make it a time under tension exercise, which is a super effective way to push through a plateau and build your body awareness.

• Turned Out Calf Raise: Just like the squat to raised heel exercise, this move forces external rotation of the foot but also increases the difficulty by forcing us to raise up off the floor. Additionally, the external rotation is great for stability in the foot.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at [email protected]. We’re ready to listen.