Nutrition Corner

Is Cabbage Good for You? 6 Benefits: Cabbage (Brassica oleracea), originally from Europe, is a cruciferous vegetable that's good for you.

Longevity expert: Skipping breakfast isn’t as harmless as you may think— here are 2 surprising reasons why.

Recipe for The Day

Creamy Skillet Chicken with Spinach & Mushrooms: Chicken cutlets are topped with a spinach-mushroom cream sauce for a flavorful yet healthy dinner. Serve over pasta or grains to soak up the sauce.

Lifestyle & Fitness Focus

How to drink more water: 3 tips to help you stay hydrated

• Understand How Much You Need to Drink: In order to drink enough water each day, the first step is to understand what "enough" looks like. Most people are familiar with the advice to drink eight glasses of water per day, but this is a bit of a "myth," given that there is no one-size-fits-all prescription for H20 consumption. A good general rule to use instead is to aim for at least one ounce of fluid per kilogram of bodyweight. (To convert your weight in pounds to kilograms, divide the amount in pounds by 2.2.)

• Drink a Glass of Water as Soon as You Wake Up: While you're sleeping, your body continues to utilize water in order to keep things functioning, without receiving any replenishment. This can lead to an H20 deficit first thing in the morning. While not absolutely necessary — the most important thing is that you drink water consistently throughout the day — it can be helpful to start the day on the right foot by drinking a glass of water, or hot water with lemon, before or alongside your morning coffee or tea.

• Add a Little Flavor: Let's be honest - a lot of things taste better than water, especially these days, when the beverage aisle is filled with hundreds of options. Taste is the main obstacle for hydration for many people. You can make water more interesting by adding herbal tea or a splash of fruit or citrus juice. You can add whole fruit, such as berries or citrus slices, too.

How to cook with dill

• In a creamy buttermilk ranch-style dressing: Include fresh dill—along with chives and thyme—and use a good bit of it. It makes the ranch taste fresher and worlds above anything you'd get in a bottle or from a pouch.

• Add the pungent herb to egg salad: Include a decent amount of chopped fresh dill to the otherwise-straightforward mix of hard-cooked eggs, Dijon, mayo and scallions.

• Punch up your pasta salad: Oil, lemon and dill make for a delicious and simple pasta salad dressing. That dill just adds so much freshness. One of my go-tos is a short, tube-shaped pasta, loads of summer veggies (tomatoes, zucchini, corn make a favorite combo)—all dressed with oil, lemon and dill.

• Transform your snack: A date-feta snack is one of the simplest combos and so, so good. You take the pit out of dates, stuff in a little piece of feta, plus a mint leaf and dill sprig. Maybe add some toasted walnut in there, too.

Stress-Relieving Exercises to Help You Feel More Relaxed and Empowered

• Walking: You already know how to walk and can do it anywhere, which makes going for a stroll a super convenient choice. If you walk briskly, you’ll elevate your heart rate and body temperature and stimulate the release of endogenous opioids, which takes away some of the feelings of discomfort.

• Yoga: A mind-body discipline that involves a series of moving and stationary poses and deep breathing, yoga naturally elicits the body’s relaxation response and has been shown to decrease people's reactivity to stress, according to research.

• Pilates: Pilates mat training – which focuses on building strength, proper posture, breath control and flexibility, with an emphasis on challenging muscles in the core – can bring similar stress-relieving benefits as yoga. Research has shown that doing Pilates mat training three times a week for 12 weeks is associated with reductions in resting blood pressure among women with normal blood pressure and hypertension.

• Swimming: Whether it’s because the activity requires focused attention, stimulates the release of feel-good brain chemicals like endorphins or being immersed in the comfort of water, swimming can be invigorating while you’re doing it but can leave you in a truly relaxed state afterward. The rhythmic nature can have a hypnotic effect, helping you get into a bit of a trance-like state.

Fitness expert explains four exercises to get rid of back fat

• Supermans (3 sets of 12 reps): Supermans have become a popular exercise in recent times, and there’s good reason for that. To do these, you need to lie face down on your mat with your arms extended overhead. Then, lift your chest, arms, and legs off the floor simultaneously, engaging your lower back muscles. It’s important that you hold this position at the top for a moment before lowering yourself back down to complete the exercise.

• Renegade Rows (3 sets of 10 reps each side): To do renegade rows, you need to get into a plank position while holding onto your dumbbells, or something heavy, and placing your hands directly beneath your shoulders. After that, you then row one dumbbell up towards your hip while stabilising your body with the other arm. To complete this exercise, lower the dumbbell back down and repeat on the other side.

• Bent-Over Reverse Flyes (3 sets of 12 reps): Bent-over reverse flyes are a very effective exercise when it comes to shifting that unwanted back fat. Stand with your feet shoulder-width apart, holding dumbbells or something heavy in each hand and use your hips like a hinge, gently thrusting backwards and forwards while keeping your back straight and knees slightly bent. Then, lift both of your arms out to the sides, and squeeze your shoulder blades together before slowly lowering the weights back down.

• Resistance Band Pull-Aparts (3 sets of 15 reps): Resistance band pull aparts make up the final exercise in this workout, and you need to stand with your feet hip-width apart, holding a resistance band in both hands in front of you. After that, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together, then slowly return to the starting position.

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