Nutrition Corner

A Simple Guide to a Balanced Diet Without Overthinking: In a world inundated with diet trends, achieving a balanced diet doesn't have to be overwhelming.

Are fresh vegetables really better for you than frozen? Experts debunk 3 nutrition myths.

Recipe for The Day

One-Pot Garlicky Shrimp & Spinach: Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

Lifestyle & Fitness Focus

5 Smarter Ways To Shop For Groceries

• Buy Organic Wisely: You might think it makes sense to always opt for organic produce, but that isn’t necessarily the case. You can opt for produce items listed on the “Clean 15” list — i.e., conventional produce with the least amount of pesticide residue — in order to save from buying organic in these cases.

• Look Out for Sales on Pantry Staples You Know You’ll Always Need: In any given week, grocery stores run promotions and sales on a variety of items. Tracking these sales and working them into your meal plan can be a great way to cut down on your weekly grocery bill. One of the best ways to find sales and special coupon offers is to review the weekly circular, but do it before you go shopping.

• Download Your Favorite Stores’ Apps: Several of the large chains now offer apps with significant digital-coupon savings on designated items each week. The trick is knowing how to use them.

• Pay Attention to Unit Pricing: Sometimes it’s not only what you buy, but the size of the package that can result in savings. Frequently, mid-size packages will offer better value than larger sizes. Some stores display unit pricing on the shelf, but it’s often just as easy to check yourself using your phone’s calculator.

• Shop for ‘B’ Produce: In some areas, you can do this year-round — in other areas, you’ll be able to start doing this very soon. Look for ‘B’ or ‘number two’ produce. This type of produce doesn’t look perfect, but has all the nutritional benefits and can allow you to save half or more off the full price. You can generally save up to 15%.

4 Benefits of Running That Will Make You Want to Log Some Miles

• It may improve knee health: Over the long term, research suggests running doesn’t increase the risk of arthritis, at least for people who run at a recreational level. In fact, a 2017 meta-analysis of 25 studies concluded that recreational runners were actually less likely to develop knee arthritis than sedentary people (or professional/elite runners) were.

• Running strengthens your whole musculoskeletal system: A finely tuned symphony of lower-body muscles—including your quads, hamstrings, calves, and glutes—power you down the road or up hills

• Running can improve heart health: Government guidelines recommend 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week (or a combination of the two) for optimal cardiovascular health.

• Running can reduce your risk of many other chronic diseases: Left untreated, high blood pressure can lead to heart attacks, stroke, vision loss, and other health issues, according to the American Heart Association. Medication can help, but running can help lower it too: A 2020 research review in the journal Sports Medicine concluded a regular running habit reduces resting systolic blood pressure (the top number) to the tune of about 4.2 mmHg.

4 Benefits of Meditating in the Morning

• Starting the day off right: Morning meditation lays a foundation of calmness and balance for the day ahead. It helps in centering the mind, managing stress, and enhancing overall emotional well-being.

• Managing extra-stressful days: Morning meditation may help you manage feelings of worry, anticipation, and anxiety on particularly stressful days.

• Morning peace and quiet: Early mornings give an opportunity to have time alone, while everyone else continues to sleep .This time can be for you, and you alone. And that’s something that’s pretty rare to experience, in a world that’s ever more connected by technology.

• Easy opportunity to practice meditation: Mornings are also a perfect time to explore meditation in an environment where you’re already relaxed and comfortable — your bed.

The Only 3 Exercises You Need for Incredible Lower Abs

• Leg Raises: When it comes to sculpting your lower abs, leg raises are a fundamental exercise that should be a staple in your workout routine. They target the muscles of the lower abdomen, helping you build strength, definition, and control in this often elusive area.

• Bicycle Crunches: Bicycle crunches are a dynamic and effective exercise that targets not only your lower abs but also the entire abdominal region. This exercise combines a twisting motion with a crunching movement, engaging the rectus abdominis (your six-pack muscles), obliques (side muscles), and the lower abdominal area.

• Planks: Planks are one of the most well-rounded core exercises you can incorporate into your fitness routine, and they play a crucial role in building a strong lower core. While planks primarily target the entire core, including the upper abs and obliques, they also engage the lower abdominal muscles, making them an essential exercise for anyone seeking to achieve incredible lower abs.

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