Nutrition Corner

5 sources of hidden calories in your food, which could explain why you've put on weight but don't know why: Hidden calories in food and drink could cause you to gain weight without meaning to.

How to Understand and Use the Nutrition Facts Label: People look at food labels for a variety of reasons.

Recipe for The Day

I Always Make This Anti-Inflammatory Salmon Recipe—Here's Why: It’s quick, easy and the main ingredient is consistently in stock in my freezer.

Lifestyle & Fitness Focus

Curry Powder: Are There Health Benefits?

• Help prevent and fight cancer: Eating curry powder regularly has the potential to combat cancer cells. This effect is also due to the curcumin in turmeric. Across a variety of studies, curcumin has been found to suppress many types of cancer cells, including breast, ovarian, prostate, lung, colon, and bladder cancer.

• Support digestive health: Curry powder promotes digestive health, largely because it contains turmeric and ginger. Turmeric helps strengthen your digestive tract's microbiome, or the healthy bacteria that help you digest food more efficiently. Ginger has been shown to help settle upset stomachs, and it reduces nausea and vomiting in pregnant women.

• Improve heart health: Blood pressure is an important factor in heart health. People who have high blood pressure are at an increased risk of heart attack and stroke. One study found that people who eat more curry powder are less likely to have high blood pressure. Another study found that having curry powder in a meal improves circulation immediately after the meal. The turmeric commonly found in curry powder also helps lower cholesterol, which makes heart disease less likely.

• Control blood sugar: Curry powder might help people maintain healthy blood sugar levels. Although more research is needed, one study found that people who consume more curry powder have healthier blood sugar levels. They are also less likely to develop diabetes. Researchers believe this is due to the curcumin found in turmeric—a spice commonly used in curry powder. Other research has found that turmeric reduces blood sugar levels.

4 Supplements You Shouldn't Take for Gut Health, According to Dietitians

• Probiotic Supplements: Probiotic supplements often claim to improve health by restoring healthy gut bacteria. While some research suggests that probiotics may help reduce the symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), for probiotics to be effective, you need to take the right strain at the right dose for your condition. Probiotics may worsen symptoms in many people with small intestinal bacterial overgrowth (SIBO).

• Greens Powders: Many greens powders claim to improve gut and overall health; however, there isn’t much research to back up these claims. One thing most greens powders don’t provide is dietary fiber. Relying on powders for nutrients instead of whole fruits and vegetables deprives your body of fiber, an essential nutrient for gut health. Fiber serves as food for the beneficial gut bacteria and supports healthy digestion and nutrient absorption.

• Digestive Enzyme Supplements: OTC digestive enzymes are often thought to relieve acid reflux, gas and bloating. The market for these products is growing rapidly, and it is unknown if they are safe or effective since they are unregulated by the FDA and limited research is available. Digestive enzyme supplementation in prescription drugs, over-the-counter drugs, and enzyme foods.The body naturally produces digestive enzymes to help break down food. Most people don’t need to supplement with digestive enzymes unless they have certain medical conditions, like cystic fibrosis or liver problems.

• Over-the-Counter Antacids: Antacids—an OTC remedy for treating heartburn, acid reflux and indigestion—work by neutralizing stomach acid, providing quick relief from discomfort. While antacids are technically medications and not supplements, they are widely available OTC and are overused by many.

The Best Sugar Substitutes for People with Diabetes

• Stevia or stevia products such as Truvia: Stevia is a low calorie sweetener that has antioxidant and antidiabetic properties. It’s been approved by the Food and Drug Administration (FDA). Unlike artificial sweeteners and sugar, stevia may suppress plasma glucose levels and significantly increase glucose tolerance. It’s also not an artificial sweetener, technically speaking. That’s because it’s made from the leaves of the steviaplant.

• Tagatose: Tagatose is another naturally occurring sugar that researchers are studying. Studies show that tagatose: may be a potential antidiabetic and antiobesity medication, may lower your blood sugar and insulin response, and may interfere with the absorption of carbohydrates.

• Monk Fruit Extract: Monk fruit extract is another alternative that is gaining popularity. But no processed sweetener can beat using fresh whole fruit to sweeten foods.

• Date Sugar: Another excellent option is date sugar, made of dried and ground whole dates. It doesn’t provide fewer calories, but date sugar is made of whole fruit with intact fiber.

Gain Strength and Build Muscle in 15 Minutes With This Kettlebell Leg Workout

• Kettlebell Goblet Split Squat: Stand with your feet shoulder-width apart. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing down between your hands — in this position, the weight and your arms will look like a goblet. Take a large lunge step forward with your right foot so that your feet are about three feet apart, with your feet still parallel. Bend your knees to descend until your knees both form 90-degree angles. Your front shin should be perpendicular to the floor, with your knee directly above your ankle. From this position, press back to the start position. Repeat for half of the prescribed work time, then switch legs and repeat for the other half of the prescribed time.

• Kettlebell Goblet Step-Up: The key to a good step-up is pushing with the raised leg, not the one on the ground, and staying upright instead of leaning forward. Holding the kettlebell in the goblet position will help keep you from leaning forward. If you're cheating with your back leg, try a lower step. Stand with a step or bench in front of you. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing down between your hands — in this position, the weight and your arms will look like a goblet. Keep your torso upright as you place your right foot on the bench and press through your heel to bring your left foot up so you’re standing on the bench Return to the ground, and repeat with your other leg. In the next set, hold the kettlebell in your other hand.

• Lateral Kettlebell Lunge: Stand with your feet together, toes pointed forward. Cup the ball of a kettlebell in both hands in front of your chest with your elbows pointing down and the handle pointing up — in this position, the weight and your arms will look like a goblet. Spread your feet a few feet wider than shoulder width, keeping your toes pointed forward. Laterally squat to your right: Push your hips back and descend as you bend your right knee, keeping it tracking over your right toes. Keep your torso upright as you descend, the position of your arms not changing in relation to your body. Press back up to the wide standing position. Repeat on the left side.

• Kickstand Romanian Deadlift: Stand with your feet shoulder-width apart. Hold a kettlebell in your left hand at your side, palm facing in. Step your left foot about 6 to 12 inches backward. Throughout the movement, you'll be perched on your left toes. Weight should be equally distributed between both feet. Keeping your right knee slightly bent, perform the deadlift by hinging forward at your hips. During this movement, make sure your hips remain square. Continue lowering the weight until your upper body is almost parallel to the ground. Keeping your back flat, engage your core and return to the upright position. Do half of the prescribed time in this way, then switch arms and legs, and repeat on the opposite side.

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.