Nutrition Corner

10 Surprising Side Effects of Eating Vegetables: Vegetables are praised as a nutritional powerhouse due to their high fiber, essential nutrients, and disease-fighting antioxidants, contributing to benefits like weight management and reduced risks of heart disease and diabetes. Despite recommendations from USDA, CDC, and dietary guidelines to consume ample vegetables daily, only a small fraction of Americans meet this goal, highlighting the need for increased vegetable intake in everyday diets.

What are the differences between popular low-carb diets? A comparison of very low-carb diets—keto, carnivore, and paleo—reveals their distinct approaches to carbohydrate restriction and food choices. While keto focuses on inducing ketosis through high fat and very low carbs, carnivore excludes all but animal-based foods, and paleo emphasizes unprocessed foods from the Paleolithic era.

Recipe for The Day

Easy Sheet Pan Chicken Cordon Bleu Recipe: This chicken cordon bleu recipe features seasoned chicken breasts stuffed with ham, cheese, and mustard, baked alongside broccoli and cauliflower until golden and cooked through. Optional Dijon cream sauce adds a rich finish to this gourmet dish.

Lifestyle & Fitness Focus

10 Habits That Can Contribute to COPD Exacerbation

Living with chronic obstructive pulmonary disease (COPD requires avoiding harmful habits beyond smoking and unhealthy eating. Here are ten practices to steer clear of and their alternatives to maintain well-being:

1. Skipping Exercise: Regular physical activity can enhance lung function and alleviate depression symptoms among COPD patients.

2. Poor Diet: Consuming high-calorie junk food exacerbates obesity and respiratory issues; opting for balanced meals is beneficial.

3. Irregular Sleep: A consistent sleep schedule supports immune health; addressing sleep apnea with treatments helps manage COPD symptoms.

4. Leaving Oxygen Behind: For those requiring supplemental oxygen, carrying it when outdoors reduces strain on the heart.

5. Overexertion: Moderate exercise enhances oxygen use and energy levels; excessive physical strain can trigger COPD exacerbations.

6. Indoor Air Quality Neglect: Avoiding lung irritants like dust and secondhand smoke is crucial; maintaining clean indoor environments is recommended.

7. Soda Consumption: Soda can contribute to weight gain and worsen breathing; choosing hydrating alternatives like water or seltzer is advisable.

8. Excessive Caffeine: Limiting caffeine intake, especially in the afternoon, helps manage sleep patterns and potential COPD risks.

9. Dehydration: Staying hydrated with water and avoiding dehydrating beverages like alcohol supports respiratory health by preventing mucus buildup.

10. Chronic Stress: Managing stress through support groups or counseling can alleviate emotional strain associated with COPD.

By adopting healthier habits and avoiding these pitfalls, individuals with COPD can potentially slow disease progression and enhance their quality of life.

Tips to Staying Germ-Free at the Gym

Going to the gym offers numerous health benefits, but maintaining proper hygiene practices is crucial to prevent illnesses, according to Melanie McNeal, a physical and occupational therapy manager at Baylor College of Medicine.

McNeal emphasizes that good hygiene not only safeguards against common illnesses like colds and influenza but also reflects the overall cleanliness and maintenance standards of the gym.

Failure to adhere to hygiene rules can lead to sickness, spreading of germs, or even membership termination.

When evaluating a new gym's hygiene standards, several indicators can provide insights. Absence of sanitary wipes for cleaning equipment, lack of posted cleaning instructions or schedules, and a culture where members neglect to clean equipment after use all signal potential hygiene issues. Additionally, visibly dusty or poorly maintained equipment suggests inadequate cleanliness practices by the gym management.

To contribute to good gym hygiene, McNeal advises gym-goers to wear clean workout attire to minimize bacterial spread and foul odors. Before using equipment, it's essential to check for cleanliness and avoid using equipment with wet chemical residue, which indicates incomplete disinfection.

After exercising, wiping down equipment surfaces where skin contact occurred with a disinfectant wipe or solution sprayed on a napkin is recommended. McNeal also advises using footwear like flip flops in gym showers to prevent contact with potential foot infections.

Ultimately, McNeal encourages gym members to expect and advocate for a clean environment by communicating concerns to management and maintaining personal cleanliness practices. This proactive approach helps ensure a healthier gym experience for everyone.

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