Nutrition Corner

Extreme dietary habits for carbohydrates and fats affect life expectancy.

How to train for an Ironman: Nutrition, conditioning, and sleep tips from triathlon veteran Cameron Wurf

Recipe for The Day

20-Minute Vegetable Quinoa Salad Recipe With Creamy Avocado Orange Dressing: This refreshing and healthy vegetable and quinoa salad recipe with avocado and orange salad dressing is so easy to prepare. Make the quinoa (which is naturally gluten-free and packed with protein, zinc, fiber, folate and antioxidants) and prep your other ingredients while it cooks.

Lifestyle & Fitness Focus

Coconut Benefits: Nutritionist Talks About The Four Health Benefits Of Coconut Meat

• Rich in essential minerals: Coconut meat is a rich source of essential minerals like manganese, copper, selenium, phosphorus, potassium, and iron. These minerals are not just important but vital for maintaining overall health and ensuring that our bodies function properly.

• Lauric acid and immune Boost: Another notable component of coconut meat is lauric acid, a medium-chain fatty acid renowned for its antimicrobial properties. Lauric acid can give your immune system a significant boost. Moreover, the fibre content in coconut meat contributes to regulating bowel movements, promoting digestive health, and preventing constipation.

• Weight loss and heart health: Coconut meat contains medium-chain triglycerides (MCTs), which have gained recognition for their potential to support weight loss and heart health. These healthy fats are easily metabolised and provide a quick source of energy, making them a valuable addition to a balanced diet.

• Versatile culinary delight: One of the most appealing aspects of coconut meat is its remarkable versatility in the kitchen. Its delightful flavour makes it a favourite ingredient for various culinary applications. Whether you're savouring creamy coconut curries, blending them into refreshing smoothies, or indulging in decadent desserts, incorporating coconut meat into your diet is a delicious way to enjoy its numerous health benefits.

4 daily habits of truly happy people

• Cultivating a positive mindset: The experience of joy, contentedness, or positive well-being combined with the fact that one’s life is good, meaningful, and worthwhile.

• Reducing stress: Lack of stress could be a defining factor in your level of happiness. Spending time in nature is shown to reduce stress. But even if you don’t have time or access to the great outdoors year round, you can mimic the benefits of outdoor time by listening to nature sounds, for example.

• Exercising: You don’t have to train for a marathon to get the hits of dopamine and endorphins that experts say equate to happiness.

• Socializing: The United States is experiencing a loneliness epidemic, equating the feeling of being lonely to a health danger similar to smoking. A March announcement by the surgeon general warned of serious health risks for those in the community who feel isolated.

5 fitness activities that boost your hormones and keep you happy

• Dancing: Dancing or attending a dance fitness class is my absolute favorite and recommendation. Dancing can help release endorphins and improve mood, while also providing a fun and social form of exercise.

• ​​Cardiovascular exercise: ​Activities such as running, cycling, swimming, or brisk walking can help release endorphins, which are natural mood-boosting chemicals that can help reduce stress and anxiety.

• Strength training: ​Resistance exercises such as weight lifting and bodyweight training can help increase levels of testosterone and growth hormone, which can help improve mood and reduce feelings of depression.

• ​​Yoga: ​According to Arun, these mind-body exercises such as yoga can help reduce levels of cortisol, which is a stress hormone, and increase levels of serotonin, which can help improve mood and reduce anxiety.

• ​Outdoor activities: Spending time in nature can also help boost your mood and reduce feelings of stress and anxiety. Activities such as hiking, biking, and swimming can help you get outside and reap the benefits of fresh air and natural surroundings.

Forget lunges — this kettlebell leg workout sculpts your glutes and quads in 3 moves

• Kettlebell Suitcase Deadlift: Place a kettlebell on either side of your feet close to your legs and stand with feet hip-width apart. Perform a deadlift by driving your hips back, bending your knees and hinging forward to grip a kettlebell in each hand. Keep your core engaged, back flat and pull your shoulders back and down. Set your back, squeeze your lats and drive through both feet to stand up with the bells. Slowly lower back down to place the kettlebells on the ground.

• Kettlebell Front Rack Step-ups: Rack both kettlebells onto your shoulders with elbows slightly lifted and your abs engaged. Stand tall through your spine, then step one foot onto the bench and plant the heel firmly down. Push through the same foot and drive upward to stand on the bench and squeeze your glutes. Then lower your other foot down hip-width apart. Step back down with the opposite foot first, and remember to alternate as you move.

• Kettlebell Thrusters: Rack your kettlebells onto your shoulders and slightly lift your elbows. Adopt a double kettlebell front squat stance and position feet hip-width or shoulder-width apart. Engage your core and keep your chest proud, then bend your knees and lower into the squat position with a flat back. Pause at the bottom of the squat with thighs parallel to the floor, then drive up through your feet and extend the bells above your head into an overhead press position.

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