Nutrition Corner

Foods and drinks to avoid with diabetes: A diabetes-friendly diet emphasizes portion control and selecting healthier options from each food group, considering the impact on blood sugar levels. With nearly 11% of the US population affected by type 1 or type 2 diabetes and 35% with prediabetes, adhering to a balanced diet can help manage symptoms and reduce complications, focusing on regulating intake of carbohydrates, fats, and proteins.

Does diet influence the onset of multiple sclerosis?: Multiple sclerosis (MS) is an autoimmune disease affecting the central nervous system, primarily in individuals aged 20 to 40, manifesting symptoms like coordination issues and sensory disturbances due to CNS lesions. Various subtypes of MS exist, and lifestyle factors such as diet, physical activity, and maintaining a healthy weight have been associated with reduced MS risk and symptom improvement, although the specific impact of individual foods on MS risk remains uncertain.

Recipe for The Day

Mini Meatloaves with Low-Fat Creamed Spinach: Simple Cooking with Heart presents a nutritious rendition of a classic American comfort meal: Mini Meatloaves with Low-Fat Creamed Spinach, boasting 285 calories and 33g of protein per serving. The recipe utilizes lean ground turkey, vegetables, and wholesome ingredients like fat-free cream cheese and yogurt, offering a flavorful yet healthy twist on this beloved dish.

Lifestyle & Fitness Focus

7 Resistance Band Exercises for Stronger Legs

Maintaining strong legs is essential for an active lifestyle, and incorporating resistance bands into your workouts can amplify their effectiveness by providing variable resistance. Sara Haley, an ACE-certified personal trainer, suggests a series of seven exercises utilizing a mini loop band to target various lower body muscles, including quadriceps, hamstrings, glutes, inner and outer thighs, and calves.

1. Banded Side Shuffle: Begin by placing the mini band around your legs above your ankles. With feet hip-width apart, lower into a squat position, and step to the right for four steps, maintaining tension on the band. Repeat the movement to the left for one repetition, aiming for five repetitions in total.

2. Balancing Leg Lift: Stand with the mini band around your calves and lift one leg off the floor in front of you, maintaining balance. Extend the lifted leg as high as possible while keeping it straight, then return to the starting position. Aim for eight repetitions on each leg.

3. Balancing Calf Raise: With the mini band around your calves, shift your weight onto one foot and raise onto the ball of your foot, engaging the calf muscles. Lower back down and repeat for eight reps on each leg.

4. Three-Tap Stationary Lunge: Step your feet hip-width apart with the band around your calves. Perform a stationary lunge by stepping one foot to the side, behind, and straight back, tapping the floor with your toes each time. Aim for six repetitions on each leg.

5. Plié Squat Press-Backs: Stand with feet wider than shoulder-width apart, toes turned out, and the band around your calves. Lower into a quarter-squat, then push your knees back while maintaining the squat position. Complete 25 small pulsing motions.

6. Prone Butt Kicks: Lie face-down with the band around the arches of your feet. Flex your feet and kick one heel toward your butt at a time, engaging the hamstrings. Aim for 10 repetitions on each leg.

7. 3-in-1 Exercise: Lie on your side with the band above your knees. Lift your top leg, extend it, and return to the starting position for 10 repetitions (Part A). Then, keep the band in place and extend your bottom leg for 10 repetitions (Part B). Finally, lift and lower your bottom leg for 10 repetitions (Part C). Repeat all three parts on the other side.

Incorporate these exercises into your routine two to three times a week to strengthen your legs and improve overall lower-body strength and stability.

Tips for More Energy, Better Mood With Age

As we age, maintaining vitality becomes a focal point, achievable through mindful attention to diet, exercise, and sleep. Dietary adjustments can optimize energy levels, with a shift towards low-glycemic foods like beans and nuts to stabilize blood sugar, counteracting the energy fluctuations associated with high-glycemic options such as white bread and sugary drinks.

Balancing caloric intake is essential, ensuring neither deprivation nor excess, as both can impede energy levels and contribute to weight fluctuations. Exercise remains a cornerstone for vitality, adapting routines to accommodate changing abilities and exploring alternative activities like swimming or cycling if joint issues arise, fostering both physical vigor and emotional well-being. Prioritizing adequate sleep, maintaining a consistent bedtime routine, and minimizing caffeine and alcohol intake can further enhance energy levels and overall mood. Additionally, managing stress and staying hydrated are integral components of an energizing lifestyle, promoting sustained vitality and well-being as we navigate the aging process.

How Many Steps Do People Take Per Day on Average?

The rising popularity of wearable fitness trackers has prompted many individuals to monitor their daily steps, leading to notable increases in physical activity. Research from the American Council on Exercise indicates that individuals who track their steps tend to take around 2,500 more steps per day than those who do not engage in step tracking.

For those striving to achieve the commonly recommended goal of 10,000 steps per day, the efforts are well-rewarded as regular physical activity, particularly walking, offers numerous health benefits, including reduced risks of heart disease, high blood pressure, diabetes, obesity, depression, and certain cancers.

However, the average number of steps per day varies significantly across age groups and genders, with adults and males generally taking more steps than females. Additionally, occupation and country of residence play significant roles in determining daily step counts, with factors such as job type and environmental influences contributing to variations in activity levels.

To meet the minimum guidelines for aerobic activity set by the CDC, adults should aim for at least 150 minutes of brisk walking per week, equivalent to approximately 10,000 steps per day. For enhanced health benefits, increasing the goal to 300 minutes per week, or roughly 30,000 steps, is recommended. Incorporating brisk walking into daily routines through strategies like taking the stairs, parking farther from destinations, and walking with friends can help individuals achieve their step goals and maintain overall health and well-being.

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