Apr 14

Eating this fruit every day can add years to your life

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Avocados are having a moment, especially in the U.S. These luscious, green fruits appear in sandwiches, salads, and various social media feeds. Part of their appeal comes from their smooth flavor, which blends well with other ingredients. Another part comes from their nutrient-packed profile, which seems to support a healthy lifestyle. Their popularity has led researchers to look deeper into what happens when these fruits are made a daily habit. After investigating different dietary approaches, a notable study gained attention for its focus on the potential of one avocado per day to enhance overall diet quality and encourage healthier eating patterns.   Eating avocados – the study Associate Professor Kristina Petersen and retired Professor Penny Kris-Etherton from Penn State University’s Department of Nutritional Sciences led an effort that put a spotlight on how a single daily avocado could affect everyday food choices. Their work provides a window into how simple additions to meals might improve nutritional habits without major overhauls to what people eat. Their publication in the journal Current Developments in Nutrition examined how a straightforward intervention could lead to better adherence to dietary guidelines. It comes at a time when many are looking for ways to improve their […]
Apr 11

Weight Loss Tips: Try These Core Exercises For Beginners

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Read on as we share simple core exercises for beginners to help boost weight loss.   Core exercises are movements that strengthen the muscles in the abdomen, lower back, hips, and pelvis, which are collectively known as the core muscles. These muscles are essential for maintaining balance, stability, and good posture in daily activities and physical exercises. Core exercises can help with weight loss by engaging multiple muscle groups, burning calories, and boosting metabolism. They also improve overall body strength and endurance, making other forms of exercise more effective. In this article, we share simple core exercises for beginners to help boost weight loss.   6 Core exercises for beginners that are effective for weight loss   1. Plank The plank is a simple but effective exercise that targets the core, shoulders, and back. To perform a plank, get into a push-up position, but rest on your forearms instead of your hands, keeping your body in a straight line from head to heels. Hold this position for as long as possible. The plank helps strengthen the entire core, improve posture, and increase endurance.   2. Bicycle crunches Lie on your back with your hands behind your head, lift your legs, […]
Apr 10

“Eat the Rainbow” and Other Tricks to Healthy Eating

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Improving your eating habits helps you maintain a healthy immune system and reduces your risk of chronic disease—ensuring you’re always at your best. Marlys Slone, a clinical dietician with Kettering Health, stresses the importance of eating healthy. “Eating healthy should be a priority,” Marlys says. “As we age, our nutritional needs change. We want to focus on choosing foods that support a healthy lifestyle and reduce our risk of chronic diseases.” Marlys recommends the following ways to eat healthy and improve your quality of life.   Eat from the earth Simple changes to your diet can make all the difference. To start eating healthy, begin with eating more natural foods. Eat a more plant-based diet. Fresh, frozen, and dried items are all good options. And do your best to avoid processed foods. “Choose fresh and frozen fruits and vegetable, whole grains, and other healthy options like nuts and seeds. Look for items that are natural and from the earth,” Marlys says.   Reduce meat intake Be sure to practice portion control by filling up on vegetables, fruits, beans, peas, legumes, and whole grains. Limit your intake of meats like chicken, beef, and pork. And consider that the American Heart Association […]
Apr 07

Fresh ideas to improve health habits

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Try these strategies to reduce stress and boost exercise, sleep, diet, and socializing.   Are your big New Year’s resolutions a bust so far? Don’t fret — just take a different approach. Perhaps one or more of these ideas will inspire you.   Make April resolutions Forget New Year’s; a post-holiday health reset will work just as well. There’s no magic to January. If you like, call it a April resolution or simply a goal. “Setting a goal gives you something to work toward. People like having a prize or something to win based on their efforts. At the end of the day, the real prize will be that you’ve changed your behavior,” says Mark Murphy, a sports performance specialist at the Mass General Brigham Center for Sports Performance and Research. You don’t need a special occasion to set a goal. Just choose a lifestyle habit you’d like to change (such as diet, sleep, stress management, or exercise) and set a goal for improvement. Murphy recommends starting small. For example, start going for a daily five-minute walk. Increase the walk time gradually. “Be consistent and try to do something toward your goal every day,” Murphy says. If you stray from […]
Apr 04

13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full)

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If you need a bite before you move, these easy, tasty, RD-approved options will satisfy—without weighing you down. When it comes to health there’s so much emphasis put on working out that it’s easy to forget that what you do when you’re not exercising might actually be more important. Not only does time outside of the gym represent the bulk of your day, proper fuel and recovery are key for an optimized workout. While many people feel like they need to have a snack before they hit the mat, that’s not actually true. “If you’re only exercising for an hour or less at lower intensity, you wouldn’t need to fuel, especially if you had eaten a meal three to four hours prior—but you should still hydrate,” says nutritionist Leslie J. Bonci, MPH, RD, CSSD, LDN. Many people also find that working out with food in their stomach—even if it’s just a small snack—can lead to cramping or gastrointestinal (GI) distress. Those people will delight in learning that more and more research is showing the benefits of working out on an empty stomach, as it allows the body to burn fat (not the carbs you just ate) for fuel.   1. […]
Apr 01

Weight-loss goals for New Year: 5 healthy diet tips you must follow in 2025

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New Year 2025: Stick to these 5 most important diet tips, if you want to maintain your health and wellness with the new start. Along with the end of the year, the beginning of the New Year gives us a reminder of resolving to adopt healthy habits. So why not begin with healthy eating practices? After all, you don’t want to spend the entire year with a weaker immune system and an unhealthy body. So, for a healthy life, abide by these diet tips!   Role of healthy diet tips in improving your health Whatever your New Year’s resolution may be, eating a healthy and balanced diet will have a number of positive effects and strengthen your body’s immune system. However, making major dietary adjustments can occasionally seem very overwhelming. So, instead of making big changes, let’s start with a few basic diet tips which are more manageable and can promise good health. Dietician Vidhi Chawla of the Fisico Diet Clinic shared some best diet tips.   Here are 5 diet tips to stay healthy, according to Chawla:   1. Whole foods are a must Include foods that are rich in essential nutrients in your diet, such as nuts, grains, […]
Mar 29

How to Eat a Healthy Diet

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If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”   Healthy Diet: The Building Blocks The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:   6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat. 2 to 4 servings of fruits and 4 to 6 servings […]
Mar 26

6 Healthy Daily Habits That Will Improve Your Rides and Lengthen Your Life

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Focus on these lifestyle upgrades to better your rides and your wellbeing. If you, like many cyclists, set big goals around your rides—going faster, riding longer, or winning races—we have some good news. You can improve many of your ride metrics just by making small tweaks to your daily health habits. And we have the most important ones for you to focus on. Here, we explain seven daily healthy habits that have been proven to benefit your overall health and your cycling all at once.   1. Get More Sleep Do you sleep less in order to fit socializing, a job, and long rides into your life? You’re probably not doing yourself—or your rides—any favors. According to the CDC, almost a third of Americans sleep less than they need and want to. If you’re not getting enough shut-eye, you might be engaging in something called bedtime procrastination, Chelsie Rohrscheib, Ph.D., a neuroscientist at Australia’s Queensland Brain Institute and lead sleep expert at Wesper, an at-home sleep technology company, tells Bicycling. You are delaying your sleep to fit in more “me time” at the end of the night. This typically results in lower-than-recommended sleep time, reduces overall sleep quality, and shifts […]
Mar 25

8 Signs that You Are Aging Well in Your 50s

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What you can do to live a long, healthy and fulfilling life   Being healthy is important no matter what your age. But after 50, it’s normal to start thinking more about what you can do to live a long, healthy and fulfilling life. While genetics play a role, research shows your habits, behaviors and attitude can make a big difference. If you don’t already have good habits, your 50s are a great time to commit to making changes, says Meg Selig, a retired counselor who studied habit change for her book, Silver Sparks: Thoughts on Growing Older, Wiser, and Happier. “It’s important to make a decision and then set some mini goals that you can carry through for the long haul,” she said. “It can’t just be momentary. It has to become part of your lifestyle.” Aging well is more than just being physically healthy, notes Theresa A. Allison, a geriatrician and professor of medicine at the University of California, San Francisco. Having the support you need and engaging in your community are also important, she says. “Aging well means living a rich, meaningful life,” she says. “There are people with perfect blood pressure and perfect exercise regimens who […]
Mar 18

Winter Exercise Mistakes That Could Be Hurting Your Joints: Safe Workout Tips By Expert

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Winter workouts are vital for staying fit, but cold weather can cause joint stiffness or discomfort, especially for those with pre-existing conditions like arthritis. We got in touch with an expert who shares tips to keep your joints healthy and safe during workout in winters. Winter is a season when many people struggle to stay active, often blaming the cold for stiffness or discomfort in their joints. This brings us to an important question: Can winter workouts harm your joints? As beneficial as regular exercise is for your body, the impact of cold weather on your joints cannot be ignored. Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine Unit at Sir Ganga Ram Hospital, New Delhi, sheds light on this. He explains, “Cold weather doesn’t inherently damage joints, but it can make them feel stiffer. People with pre-existing joint conditions, like arthritis, often notice worsening symptoms in winter due to changes in barometric pressure and reduced blood flow to joints and muscles.” How Winter Affects Your JointsDuring winter, colder temperatures can cause your muscles and joints to feel tighter and less flexible. Dr Acharya points out, “Cold weather reduces blood circulation, leading to stiffness and discomfort. This is why […]
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