Nutrition Corner

11 Foods Full of Beta-Carotene and Their Health Benefits: Beta-carotene's benefits include keeping your vision healthy. Find it in foods like carrots, sweet potatoes and leafy greens.

Intuitive eating: What is the ‘anti-diet’?: This model seeks to establish a healthy relationship with food, physically and mentally.

Recipe for The Day

Roasted Zucchini with Parmesan & Lemon: This roasted zucchini is seasoned with baked cheese and an herb and crushed red pepper paste that elevates the mild, sweet flavor of the zucchini.

Lifestyle & Fitness Focus

5 Best cardio workouts for burning fat and losing weight

• High-Intensity Interval Training (HIIT): Calorie burning with HIIT exercises is quite efficient. Compared to conventional steady-state cardio activities, the workout’s rapid bursts of exercise and heightened heart rate result in a larger calorie burn. Furthermore, even when you stop exercising, your elevated metabolic rate causes you to continue burning calories.

• Running and jogging: Excellent cardiovascular activities that develop your heart and lungs include running and jogging. These exercises raise your heart rate and boost oxygen intake, strengthening the effectiveness of your cardiovascular system and enhancing cardiovascular endurance.

• Cycling and spinning: Both spinning and cycling are great cardiovascular exercises. These exercises raise your heart rate, enhancing cardiovascular endurance and enhancing heart and lung strength.

• Jumping Rope: Jump rope is an effective workout for weight reduction and calorie control since it burns a lot of calories. The constant action of leaping and the use of several muscle groups boost calorie expenditure, aiding in the creation of the calorie deficit required for weight reduction.

• Swimming: The cardiovascular health and endurance benefits of swimming make it a great cardiovascular workout. Your heart rate increases as a result of the constant motion and exertion needed to travel through the water, which improves the function of your heart and lungs.

4 Easy Ways to Prevent Kidney Stones and Improve Kidney Health

• Drink more water: The first mainstay of kidney stone prevention is adequate hydration. You need to be drinking enough water. If you can dilute the urine so that the concentration of calcium or oxalate or uric acid does not reach that tipping point where a stone can form, you’re reducing your risk.

• Eat less salt: Eating too much salt can increase your risk for developing a kidney stone. Sodium actually causes the urinary environment to be more favorable towards stone formation. So, if you can limit the amount of salt intake and increase the amount of water intake that would help tremendously.

• Eat more fiber: Eating foods high in fiber can help push solid waste out of the body. This can reduce the chances of buildup and reinforce a healthy metabolism. Fiber will work wonders to help you stay regular and keep things moving out of your body.

• Put down the protein: Despite the Western world’s idolization of high-protein diets, overdoing it can have negative health impacts on the kidneys. The Western diet very much emphasizes protein, especially with diets like the Atkins diet and the Keto diet. But high protein intake can also increase your risk of kidney stones.

5 Ways to Reduce Water Retention (Edema)

• Eat less salt: Salt is made up of sodium and chloride. Sodium binds to water in your body and helps maintain the balance of fluids inside and outside your cells.

• Increase magnesium intake: Magnesium is a key mineral involved in more than 300 enzymatic reactions that keep your body functioning properly. Some research suggests that increasing your magnesium intake may help reduce water retention.

• Eat more potassium-rich foods: Potassium serves several important functions, especially regarding heart health, muscle contractions, and nerve function. It’s also essential for maintaining blood volume and fluid balance to help decrease water retention.

• Try dandelion: Dandelion has long been used as a natural diuretic in folk medicine. It may help reduce water retention by increasing urine production.

• Limit your refined carb intake: Refined carb sources such as white bread and pasta are typically high in carbs or added sugar and low in fiber. As a result, consuming these foods may lead to rapid spikes in blood sugar and insulin levels.

5 Forgotten Exercises for Wider Biceps

• Twist and Rotate Curl: This is very similar to the Zottman curl but instead of curling up supinated and descending with a pronated grip, you will mix them up, sometimes supinating on the way up and pronated on the way down.

• Iso Dumbbell Hammer Curl: For this exercise, you will want to lean forward, typically on an inclined bench. With the body angled forward, you will perform a hammer curl on one arm at a time.

• Pinwheel Curls: Most people know this exercise as crossbody curl. You will perform curls with arms across your body, instead of lifting the dumbbells next to your torso. Do one arm at a time, always aiming to get the dumbbell close to the opposite shoulder.

• Partial Pronated Curls: These will be partial reps because, according to Adashun, as you get to the top part of the movement you are not really hitting your arms any longer. So this exercise will focus on the part that creates the most tension on your forearms and brachialis.

• Dumbbell Hammer Cheat Curls: For this movement, use a strap so that the focus of the exercise stays away from the forearm and more on the bicep.

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