Nutrition Corner

How to adjust your diet to suit your career, according to a nutritionist: Whether you're always on the go or WFH, here's how to better tailor your lunch and nutrition choices to suit your work life.

From Field to Feast - Academy of Nutrition and Dietetics Promotes Safe Consumption of Wild Game for Optimal Nutrition: Food safety is essential for preventing foodborne illness while enjoying the seasonal harvest.

Recipe for The Day

This Dump Cake Is Lazy as Hell, and I Love It: The wild notion of dumping three ingredients into a pan without mixing, and calling it "cake" is totally unconventional. And it's great.

Lifestyle & Fitness Focus

The Top 5 Food Trends for 2024, According to Whole Foods

• Plant-Based: Plant-based eating has been popular for years, but Whole Foods predicts that shoppers will focus on filling their plates with real plants rather than opting for meatless items. The retailer is seeing new protein-forward products with mushrooms, walnuts, tempeh, and legumes in place of complex meat alternatives.

• Whole Cacao: Cacao pulp—a by-product of cacao that's typically discarded—is now being utilized to make jellies and jams. The emergence of cacao fruit powders is especially beneficial to brands and consumers looking for a new sugar alternative without compromising on sweet, ambrosial flavor.

• Fancy Faux Fish: Tinned fish and caviar took off earlier this year, so it's only fitting that the fancy fish trend is going to be extended to plant-based consumers in 2024.

• Complex Heat: Do you love spicy foods? Then 2024 will be an exciting year for you. Expect to start seeing specialty varieties of peppers on shelves like Scorpion peppers and Guajillo or Hungarian Goathorn peppers, which can be found fresh, whole, ground, or pickled.

• A Better Boost: If your morning isn't complete without a cup-of-Joe, 2024 will offer you new and improved ways to elevate your daily dose of caffeine. Brands are introducing new coffee and energy drinks with added mushrooms, probiotics, and more.

4 Impressive Benefits of Pilates, Backed By Science and Experts

• Pilates Builds Deep Core Strength and Stability: There are lots of effective ways to target the outer layers of abdominals, but where Pilates really stands out is in its particular attention to diaphragmatic breathwork and the deep core, [which includes] the transverse abdominis and pelvic floor.

• It Increases Flexibility and Range of Motion: Pilates form and movements like lunges, overhead reaches and leg circles can help increase flexibility and improve your joints' range of motion.

• Pilates Workouts Reinforce Good Posture: Pilates helps keep the front of your chest open by strengthening all the muscles on your back. Without core strength, our shoulders start to fall forward.

• It May Alleviate Back Pain: Individuals with chronic nonspecific low back pain (CNLBP) who participated in a supervised Pilates-based core exercise program for eight weeks achieved a better quality-of-life score than those with comparable back pain who did not do Pilates.

Feeling Lonely? Experts Share 4 Tips on How to Be Happy Alone

• Get active: Even a 20-minute walk outside can boost endorphin levels, elevating your mood and well-being. Avoid sitting for prolonged periods; our research shows that just two hours of sitting can reduce oxygen in the brain by 10%. Make it a point to get up and move around.

• Take a tech break: Take a break from being on your computer and technology when you can. Putting away your devices allows you to check in with yourself to see what you desire.

• Engage in creative activities: These can be therapeutic and stimulate your brain. Whether it’s painting, journaling, gardening, or learning to play a musical instrument, a new hobby can provide a sense of fulfillment and self-expression.

• Set goals: Whether they are short- or long-term, goals give you a sense of purpose. Challenge yourself to tackle new things; this keeps your mind sharp and invokes the beginner’s mindset, which is fantastic for discovering happiness.

4 Best Calf Exercises Everyone Must Try at The Gym

• Weighted jump squat: The weighted squat leap or pop squat is an excellent combination workout that will also activate your core and cause your legs to burn. The most crucial thing is to start slowly, as the additional weight may throw you off balance.

• Box jumps: When compared to the isolation effects of calf lifts, box jumps can be a leg killer and provide a great combination workout. This is a great inclusion for calf exercises.

• Standing barbell calf raise: This is easily one of the greatest calf exercises at gym because it incorporates a barbell.

• Smith machine donkey calf raise: Because there is so much equipment designed to simulate every type of movement, the donkey calf raise is rarely seen in most gyms nowadays. However, it's still one of the most effective calf exercises, and due to the Smith machine, you don't need a companion to sit on your back like seated calf raises!

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