Nutrition Corner

MSG: What it is, and why you might consider avoiding foods that contain it: Monosodium glutamate (MSG) is a flavor enhancer used widely in the restaurant industry and packaged foods, made from sodium and the amino acid L-glutamic acid. First developed in 1908 by a Japanese chemist, MSG is now produced by fermenting starches and sugars and is used globally to enhance savory flavors.

Beef can play a role in a cholesterol-lowering diet: A study in the January 2012 American Journal of Clinical Nutrition reveals that incorporating lean beef daily can lower total and LDL cholesterol levels as effectively as the DASH diet, which is renowned for heart health. Conducted by Penn State researchers, the BOLD study found that participants consuming 4.0 to 5.4 ounces of lean beef daily saw a 10 percent reduction in LDL cholesterol, demonstrating that lean beef can be part of a heart-healthy diet.

Recipe for The Day

Pumpkin Soup Recipe: To make pumpkin soup, sauté onions and garlic, then add diced pumpkin, vegetable broth, and coconut milk, bringing the mixture to a boil and simmering until the pumpkin is tender. Puree the soup, season with cinnamon, nutmeg, salt, and pepper, and serve hot garnished with fresh parsley, with a total prep and cook time of 45 minutes.

Lifestyle & Fitness Focus

Top 10 Exercises to Relieve Shoulder Pain and Tightness

Shoulder pain and tightness are common, affecting 18 to 26 percent of adults. Incorporating these exercises into your routine can help alleviate discomfort, improve flexibility, and strengthen your shoulder muscles.

Aim to perform these exercises three to six times per week. Start with a 10-minute routine and gradually increase the duration as you become more comfortable.

Always stretch within your comfort zone and avoid pushing through pain.

Exercises

1. Across-the-Chest Stretch

   • Bring your right arm across your chest.

   • Use your left hand to support your arm.

   • Hold for up to 1 minute, then switch sides.

   • Repeat 3–5 times on each side.

   • To deepen the stretch, lift your arm to shoulder height.

2. Neck Release

   • Lower your chin toward your chest.

   • Tilt your head to the left to stretch your right shoulder.

   • Hold for up to 1 minute, then switch sides.

   • Repeat 3–5 times on each side.

   • For a deeper stretch, use one hand to guide the movement.

3. Chest Expansion

   • Stand and hold an exercise band, strap, or towel behind your back with both hands.

   • Broaden your chest and move your shoulder blades toward each other.

   • Lift your chin and look up toward the ceiling.

   • Hold for up to 30 seconds.

   • Repeat 3–5 times.

   • For a deeper stretch, place your hands closer together on the towel or strap.

4. Eagle Arms Spinal Rolls

   • While seated, extend your arms out to the sides.

   • Cross your right arm over your left, bend your elbows, and bring the backs of your forearms together.

   • Reach your right hand around to bring your palms together.

   • Hold for 15 seconds.

   • Roll your spine and draw your elbows in toward your chest, then open your chest and lift your arms.

   • Continue for 1 minute, then switch sides.

5. Seated Twist

   • Sit with your ankles directly under your knees.

   • Twist your upper body to the right, bringing the back of your left hand to your thigh.

   • Place your right hand down for support.

   • Hold for up to 30 seconds, then switch sides.

   • Repeat 3–5 times on each side.

6. Shoulder Circles

   • Stand with your left hand on the back of a chair.

   • Let your right hand hang down and circle it 5 times in each direction.

   • Repeat on the opposite side.

   • Do this 2–3 times per day.

7. Doorway Shoulder Stretch

   • Stand in a doorway with elbows and arms forming a 90-degree angle.

   • Step your right foot forward and press your palms into the door frame.

   • Lean forward, engaging your core.

   • Hold for up to 30 seconds, then switch feet.

   • Repeat 2–3 times on each side.

8. Downward Dog Pose

   • Start on your hands and knees.

   • Press into your hands and lift your hips toward the ceiling.

   • Maintain a slight bend in your knees and press your weight evenly into your hands and feet.

   • Bring your head toward your feet, flexing your shoulders overhead.

   • Hold for up to 1 minute.

9. Child’s Pose

   • From Downward Dog Pose, bring your big toes together and knees wider than your hips.

   • Sink your hips back onto your heels and extend your arms forward.

   • Allow your chest to fall toward the floor, relaxing your spine and shoulders.

   • Stay in this pose for up to 5 minutes.

10. Thread the Needle

    • Start on your hands and knees.

    • Lift your right hand up toward the ceiling with your palm facing away.

    • Lower your arm under your chest and over to the left side with your palm facing up.

    • Keep your left hand on the floor for support or bring it around to the inside of your right thigh.

    • Hold for up to 30 seconds.

    • Relax in Child’s Pose before repeating on the left side.

Other Remedies for Shoulder Pain In addition to these exercises, you can try the RICE method—rest, ice, compress, and elevate your shoulder. Use a heating pad or take an Epsom salt bath to ease pain. Over-the-counter pain relievers or natural remedies like turmeric and menthol rubs can also help. Regular massage, acupuncture, and manipulative therapies such as chiropractic adjustments may further relieve pain.

Prevention Tips Practice good posture, avoid slouching, and be mindful of how you carry your body. Rest and adjust activities that cause pain, and use proper form for sports or lifting tasks.

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