| | | Nutrition Corner | Are Apricots Good for You? All the Apricot Benefits and Nutrition, Explained. | The #1 Lunch for High Blood Pressure, Recommended by Heart Experts: Have high blood pressure and need a healthy lunch option? | Recipe for The Day | Blueberry Muffin Baked Oatmeal, Healthy Easy AND Delicious: This Blueberry Muffin Baked Oatmeal tastes just like a blueberry muffin that's been Casino-packed with the biggest, sweetest blueberries. Made with wholesome oats and naturally sweet, antioxidant-rich blueberries, this recipe is a deliciously healthy must-make, perfect as a breakfast or snack to-go! Shall we? | | Lifestyle & Fitness Focus | Nutritionists agree these 4 foods are the key to more energy | Complex carbohydrates: Simple carbohydrates, including white bread, quickly break down into sugar and instantly lead to spikes in your blood sugar. And anything that spikes is going to crash. This high-end crash and burn throughout the day leads to fatigue, irritability, changes in the mood, headaches, hunger [and] cravings. Complex carbohydrates, unlike simple carbs, are digested more slowly and supply a slower release of glucose into the bloodstream. Fiber-rich foods: We can all use more fiber in our diet. A recent study shows that most Americans aren't getting enough. It turns out that eating foods high in fiber at the very top of your day can be a great hack for more energy. Heart-healthy fats: A common food group that nutritionists say can serve as a great energy-booster is heart-healthy fats. Foods high in Omega-3 fatty acids support brain health, and fatty fish like salmon and sardines can boost mood and lower levels of depression, Patricia Bannan, a dietitian and nutritionist, told CNBC Make It in 2022. Water: This one may seem simple, but it can often be overlooked as a way to increase your energy. Feeling dehydrated can affect your mood and cause you to feel sluggish, according to the Centers for Disease Control and Prevention. On the other hand, getting enough water throughout the day can help to maintain energy levels by keeping our muscles energized.
| 5 superfood fruits and berries with mental and physical health benefits to add to your diet | Blueberries can improve brain function: Blueberries boast benefit for both mental and physical health. Research shows eating blueberries can improve brain function, lower symptoms of depression and aid in maintaining a healthy heart. Avocados are heart-healthy: Despite common misconceptions, avocados are actually single-seeded berries, per Healthline. They are an excellent source of healthy fat, fiber, potassium, magnesium and vitamins B, C, E and K. Cherries have anti-inflammatory properties: Professional athletes report drinking tart cherry juice to aid in reduced inflammation and muscle pain, per The Washington Post. Studies show that tart cherries and tart cherry juice have a similar impact to anti-inflammatory drugs. Acai berries protect cognitive function: Acai is a nutrient-dense berry loaded with antioxidants. Research shows these unique berries improve cholesterol, protect cognitive function, reduce cancer risk and support liver health. Citrus fruits can improve colds: Oranges, grapefruits, lemons, limes, clementines and pomelos are all citrus fruits. These zesty fruits offer a great source of fiber, may protect against cancer, boost heart health, improve cognitive function in older adults and aid in maintaining a healthy heart.
| 4 Benefits of Journaling | Journaling provides a way to process emotions: Plenty of people move about their days either not noticing their emotions or actively pushing them down. The problem? Your emotions have a way of still popping up to the surface and affecting your actions — with or without our awareness. Journaling gives you the opportunity to process your emotions in a safe, contained space. Naming the specific emotions you're experiencing and accepting them reduces their strength. Journaling deepens self-discovery: Think of yourself as a puzzle: You get to discover a different piece or pattern every single day. Journaling provides a much-needed pause to help us reconnect to ourselves and rediscover who we are. When we write, we learn our preferences, pain points, fears, favorites, and dreams. We are constantly evolving. Journaling helps us to listen, bear witness to these changes, and simply get to know ourselves a whole lot better. Journaling may boost health and well-being: A 2018 research review suggests that writing about your deepest thoughts and feelings may contribute to: fewer stress-related doctor visits, lower blood pressure, improved mood, and greater well-being. Journaling helps to reduce stress: Journaling can be a great pressure releasing valve when we feel overwhelmed or simply have a lot going on internally.
| | The Best Inner-Thigh Exercises That Reach Those Hard-to-Target Adductors | Lateral Lunge: This inner-thigh exercise stretches your groin and asks your muscles to work in the frontal plane of motion. Plus, you can use a lateral lunge to correct muscle imbalances by prioritizing your weaker side. Sumo Squat: The wide stance of a sumo squat targets your inner-thigh muscles, and the sumo squat is also a compound exercise, meaning it works muscle groups and joints — in this case, that's the glutes, hamstrings, and quads. Narrow Squat with Pilates Ball: This inner-thigh workout move may be subtle, but it's powerful. By placing a Pilates ball between your thighs, your adductor muscles are forced to squeeze and engage in order to keep the ball in place. Curtsy Lunge: In addition to targeting your glutes (especially the gluteus medius), the curtsy lunge targets your inner thighs as your lunging leg works to stabilize while stepping behind your standing leg. Scissor Legs Plank: In addition to targeting the adductor muscle group, the in-out movement pattern in this at-home inner-thigh exercise forces your arms, chest, core, and glutes to engage.
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