Nutrition Corner

Tired of sugar cravings? Eat sour to fight them! Sugar cravings can be annoying, especially when they refuse to go away! But eating sour is a sure-shot way to get rid of these.

Is Steak Healthy? Here are 5 Benefits and 3 Possible Side Effects: Is steak healthy, or should you skip it? Read up on the positive and negative effects, provided by research and registered dietitians.

Recipe for The Day

Prosciutto Sandwich with Mozzarella & Tomato: This prosciutto sandwich takes the classic ham-and-cheese sandwich to a new level with savory prosciutto and fresh, creamy mozzarella.

Lifestyle & Fitness Focus

4 Tips for a heart-healthy diet

• Embrace unsaturated fats: Instead of trans and saturated fats, focus on incorporating unsaturated fats into your diet. These can be found in foods like avocados, nuts, seeds and fatty fish like salmon. Unsaturated fats help raise HDL cholesterol, promoting heart health.

• Load up on fruits and vegetables: Fruits and vegetables are rich in antioxidants, fiber and various heart-protective nutrients. Aim to pack half your plate with colorful produce at each meal.

• Choose whole grains: Opt for brown rice, whole wheat bread and quinoa over refined grains. They are higher in fiber and can help control cholesterol levels.

• Mind your portions: Portion control is vital. Even heart-healthy foods can contribute to weight gain and heart issues when consumed excessively.

4 Things To Do When Exercise Is Making Your Anxiety Worse, Not Better

• Find a workout buddy: Working out with a friend can also be helpful. If something does go wrong, or you start to feel anxious, you won't be alone.

• Try lower-impact workouts: You also might be able to curb your feelings of anxiety by switching up your workout. If the feeling of your heart starting to beat faster makes you feel anxious, try lower-impact workouts instead.

• Gradually increase the intensity level: Once you start to feel okay working out at a less intense level, you can increase it slowly by practicing mindful exercising for anxiety.

• Do a grounding exercise: Notice five things you can see, four things you can feel, three things you can smell, two things you can hear, and one thing you can taste. When incorporating your senses into your exercise, you can re-train the body to respond to fitness in a more calming and stress-relieving way.

Five Healthy Habits: Simple ways to feel better in body and mind

• Morning stretch: Each morning when you wake up, spend a few minutes becoming aware of how it is feeling. Accompany this with a short stretching routine, which will help to free your mind, improve your posture and circulation, eliminate tension and give you energy to start the day.

• Eat well: It’s not only about what you eat, it’s also about how. Try to eat at regular times, without stress, and avoid snacking between meals.

• Keep moving: If you can’t find time for sport, you can still fit physical activity into your daily life by taking the stairs instead of the elevator, walking to the grocery store or moving around while making a phone call.

• Deep breaths: Breathing is key to relaxation and mindfulness. In the middle of the day find a few minutes to stop and breathe slowly and deeply, focusing only on that without letting your mind stray.

• Step outside: Enjoy some fresh air, the breeze on your face, the scent of fresh grass and the sound of birds.

3 Hamstring Exercises You Can Do at Home for Lower-Body Strength and Stability

• Good Mornings: Stand with your feet hip-width apart and place your hands behind your head with your elbows open wide. Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Press your hips back while keeping your spine neutral and abs engaged. Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep. Complete 10 reps. Rest and repeat.

• Romanian Deadlift: Stand with your feet hip-width apart, holding one dumbbell in each hand. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge forward at the waist and lower the weights to about mid-shin height. Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep. Complete 10 reps. Rest and repeat.

• Single-Leg Glute Bridge: Lie on your back with your arms out to your sides, palms facing down. Bend your knees until your feet are flat on the floor, about hip-width apart. Keeping your thighs aligned, straighten your left leg so that your toes are pointed up. Squeeze your glutes and hamstrings to lift your hips up evenly off the floor. Engage your triceps to push your arms into the ground to help lift your lower half as high as possible. Lower back down to the ground to return to the starting position, keeping your left leg lifted. This is one rep. Complete 10 reps on each side. Rest and repeat.

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