Nutrition Corner

Types of bell peppers and how do they differ in nutrition: Bell peppers are a tasty, colourful, & low-calorie snack that is also extremely nutritious.

5 nutrition “rules” runners can forget: These common nutrition beliefs might be hurting your performance.

Recipe for The Day

Lemon-Berry Ricotta Toast: Creamy ricotta cheese keeps fresh, sweet berries in place in this quick and simple breakfast.

Lifestyle & Fitness Focus

6 Benefits of Walking 30 Minutes a Day, According to Science

• Works Your Muscles: If you've ever felt soreness from a particularly taxing walk, you know that the activity works your leg muscles. Walking primarily targets your quadriceps, hamstrings, glutes, and calves.

• Decrease Stress: Walking can decrease your stress levels by giving you a break from your daily stressors and helping you become more mindful.

• Strengthens Your Joints: Running, boot camp, and jumping rope are all phenomenal forms of exercise, no doubt about it. The catch? They're all high impact, which means they put a high level of impact on your joints, ligaments, and tendons.

• Combats Anxiety and Depression: Walking can help relieve anxiety and depression symptoms you might be experiencing. It can help with anxiety because it helps you focus more on the moment and less about what is causing you anxiety.

• Reduces Risk of Heart Issues: Another one of the advantages of walking: It's good for your heart. Walking 30 minutes a day can help reduce the risk of heart attack and disease.

• Can Support Weight Loss: If you're looking for ways to lose weight, walking may be just the thing you need. In a 2022 study published in Nutrients, overweight women who took a brisk, 30-minute walk five days a week lost nearly two pounds over 12 weeks — without changing their diets.

4 Foods to Help Get Rid of a Headache or Migraine Attack Naturally

• Bananas Give You Energy When You Need It: Bananas are a great food for quick energy recovery, and they’re high in magnesium, which can be helpful when people have headaches.

• Watermelon Provides Fluids to Keep You Hydrated: Watermelon has (surprise!) a lot of water in it. It’s actually 92 percent water, according to the National Watermelon Promotion Board. Getting plenty of water — both by drinking it and by consuming foods that contain lots of water — will help you stay hydrated.

• Seeds and Nuts Provide Magnesium and Fiber: Flaxseed, sprouted pumpkin seeds, and chia seeds are all good sources of magnesium.

• Herbal Teas Have Multiple Headache Benefits: Peppermint can be effective in relieving sinus pressure. Sinus congestion and pressure are common symptoms of a sinus headache, brought on by inflammation and swelling of the sinuses, according to the American Migraine Foundation.

3 steps to prepare food in a healthier way

• Follow food preparation guidelines: Wash your hands before and after you use any utensils or food, most especially raw meat, fish, eggs, poultry, fruits and vegetables. Wipe your kitchen surfaces with hot and soapy water to keep your kitchen clean. Don’t mix raw, cooked and ready-to-eat foods.

• Shop for fresh food and alternatives: Create a shopping list before you shop. Planning your meals every week can be a good idea as well. Maintain your pantry with fresh ingredients that you can use for your meals. Check the appearance of the fruits and vegetables that you will be buying to see if they are in good shape.

• Switch to healthier fats: Try to cook in liquids rather than with oil; some of these liquids can be wine, lemon juice, fruit juice, vinegar, water or stock. Instead of sour creams, butter and creamy sauces, you can use pesto, salsas, chutneys and vinegar. Creams in sauces and soups should be prevented as well. You can use yoghourt and milk that have reduced fat.

A Physical Therapist Shares 4 Knee Exercises to Strengthen Quads

• Knee Extension: This basic exercise really narrows in on the quads, waking them up for movement.

• Loaded Box Squat: This movement will work on the straightening of the knee joint in a functional way. Focus on slowing down this move to ensure proper muscle fiber recruitment.

• Step Up: Step ups are another functional way to practice knee extension. If you want to add a challenge to this exercise, add a weight, and hold up to the chest just like the previous exercise.

• Banded Terminal Knee Extension: This exercise will focus on honing the terminal end of knee extension, or the last few degrees before the joint comes to a full straighten. To increase the intensity, get a thicker band, or step back further away from the anchor point.

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