Nutrition Corner

Advancing Nutrition, Healthy Food Options, Front-of-Package Labeling: The FDA continues to make great progress on our nutrition efforts, which can help to combat the epidemic of diet-related disease.

12 Best Foods for Healthy Eyes: If you are looking to support your eye health, consider filling your plate with leafy greens, fish and eggs.

Recipe for The Day

Mandarin Orange Salad: When it comes to dinner-worthy salads, this one takes the cake. The mandarin oranges give it a burst of freshness while the Parmesan gives it a bite of sharpness and nuttiness.

Lifestyle & Fitness Focus

5 Ways To Feel Full While Eating Less

• Implement intermittent fasting: A great way to keep hunger at bay to help you succeed at cutting back calories is to try intermittent fasting. A review article of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.

• Limit the number of foods you eat at each meal and snack: There's a scientific reason why you'll overconsume calories when you enjoy a holiday dinner, at a party, or when eating from a buffet—it's called sensory-specific satiety. Sensory-specific satiety is a psychological phenomenon that plays a key role in limiting food intake.

• Skip high-fat, high-sugar, highly processed foods: When we eat foods that have high glycemic loads, it triggers a feel-good dopamine response in the brain. When the response diminishes, it makes us crave these foods more, despite not even having any physiological hunger.

• Sleep more: Emerging research suggests that getting an adequate amount of sleep plays a crucial role in controlling hunger hormones and preventing overeating.

• Eat more oats: Starting your day with a bowl of oatmeal or refreshing overnight oats can help fuel your satisfaction. Oats are rich in soluble fiber, particularly beta-glucans, which have been extensively studied for their appetite-suppressing effects.

4 Simple Healthy Daily Habits That Make a Big Difference

• Make Time to Read Every Day: Not only is taking time to read an act of self-care, but it can actually help improve long-term neurological function.

• Go on a Walk: Breathing in some fresh air while on a walk is sure to improve your mood, clear a muddled head, and offer a moment away from the computer.

• Stretch Before Bed: Fall asleep faster, improve blood flow, and relieve muscle tension with a few simple stretches before hitting the hay.

• Don’t Forget to Floss: If you’re not an everyday flosser, commit to a month of mindful flossing before bed. Once you make it a healthy daily habit, you won’t be able to imagine skipping it.

5 Simple Ways to Boost Your Fruit and Veggie Intake

• Choose what you love: Stop trying to force yourself (and your loved ones) to eat fruits or veggies that they don't enjoy. Or, rather, try preparing them a different way, with ingredients that everyone likes.

• Look to your condiments: The secret weapon for boosting the flavor of your produce could be right in front of you (or at least in your kitchen cabinet and on your fridge shelves). One of my favorite vegetable hacks is coating your veggies with mustard before air frying.

• Sneak veggies into your go-to dishes: Ground mushrooms are an amazing add-in to any ground meat like beef, turkey, or chicken to increase bulk and stretch your meat budget. Simply pulse them in a blender or food processor until ground but not pureed, mix them with the meat and cook as usual.

• Make a stir fry: When in doubt, throw some veggies in a wok. It is a versatile dish that allows us to change the flavors and textures of vegetables.

• Turn veggies into fries: Make a more nutritious version of your favorite salty treat by turning veggies into fries. Chop up carrots, parsnips, or zucchini into dippable stick shapes, and toss them in extra virgin olive oil or avocado oil and add your favorite seasonings.

Waist exercises: 5 ways to sculpt your core and obliques

• Side plank: Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders. Hold for 30 seconds and repeat on the left.

• Russian twists: Lie on your back, knees raised and bent at 45° with feet hovering just off the floor and both hands holding the weight above your chest. Use your abs to raise your torso to a 45° angle with the floor. Slowly twist your torso to the right side, keeping your arms straight and raised. Pause and then reverse the twist to repeat on the left side.

• Alternating bird dog: Get into a tabletop position on the floor on your hands and knees, tuck your bum under and engage your core. Raise your right arm until it’s next to your ear while simultaneously lifting your left leg until it’s parallel with the floor. Return to the starting position and repeat with the left arm and right leg.

• Bicycle crunch: Lie down with your head and shoulders raised, hands behind your head and legs in tabletop position. Bring your right elbow to meet left knee while straightening your right leg at 45-degree angle.

• Single knee crunch with twist: Start lying on your back, with one leg bent and the other straight out, and your fingers by you temples. Crunch up from your core at the same time as twisting towards the bent knee, at a 45 degree angle.

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