Nutrition Corner

30 Easy High-Protein Meals That'll Keep You Full For Hours: Not only do high-protein meals fuel your muscles, but they satisfy your hunger and rev your metabolism, too.

Shirataki Noodles - Are They Healthy? Made from fiber-rich konjac plants, shirataki noodles are low in carbs and calories.

Recipe for The Day

Cheesy Asparagus Chicken Cutlets: A creamy cheese sauce spiked with tender-crisp asparagus blankets chicken cutlets in this early-spring-inspired weeknight dinner. The asparagus can be swapped with other tender, snappy steamed veggies, like snap peas or green beans. Serve with fingerling or new potatoes for a starchy side to complement the sauce.

Lifestyle & Fitness Focus

How to Start a Gratitude Practice: 4 Expert-Approved Techniques

• Start by thinking about gratitude just once a day: Take some time every day, a few moments, to reflect on what you’re grateful for. The easiest way to build this into your life? Tap into gratitude while you’re completing a chore or routine that you do daily. Making your bed in the morning, unloading the dishwasher, cleansing your face at night—these little activities can double as the time you intentionally savor the stuff you’re thankful for. That way, it becomes habitual—plus, no need to rearrange your day.

• Keep a gratitude journal: As the most-studied intervention, keeping a gratitude journal is a great idea. And it’s better to take a few moments to really reflect on these little gifts, instead of rushing to jot them down like a grocery list, she adds. The more you allow yourself to really feel your appreciation—versus simply going through the motions—the more beneficial the practice will be.

• Tell people thank you, verbally or in writing: You can write a brief note thanking someone who has been kind to or super supportive of you. When we express gratitude to other people, it allows us to experience gratitude ourselves with the added bonus of improving our interpersonal relationships. The most effective expressions of gratitude—the ones that put a smile on both the thanker’s and the thanked’s face—involve being as specific as possible. In other words, don’t just say, “Appreciate it” and call it a day. Instead, address the person by their name and describe what they did. You can also, acknowledge the effort they put forth in making you feel so good.

• Remember that practicing gratitude includes embracing the negatives too: Counting your blessings doesn’t mean downplaying the very real bad things going on in your life. Gratitude isn’t about ignoring the negatives. It’s not the same thing as toxic positivity. For example, being thankful that you ended a dying relationship doesn’t mean you can’t also acknowledge the pain and sadness you feel over the breakup. Rather, the idea is to use your attention to remember that there are always silver linings to be happy about, even when tough times come, so that you’re better equipped to handle them

The health benefits of eggs

• Protein and fats for satiety: Each egg contains 6.3 grams of protein and all nine essential amino acids to support muscle growth, recovery and maintenance. The egg yolk contains 2.7 g protein and the egg white contains 3.6 g protein. Egg protein is recognized to have the highest attainable protein digestibility-corrected amino acid score. The fats help increase good cholesterol levels or HDL (high-density lipoprotein) cholesterol. They can also be rich in omega-3 fatty acids, which can lower triglycerides.

• Vitamins and minerals in eggs: Among those healthy fats is vitamin D, which many Midwesterners find themselves deficient in. Vitamin D plays an important role in the absorption of calcium and phosphorus. It also aids in promoting healthy muscle function and immune system maintenance. As mentioned, eggs also contain vitamins A and E, selenium, lutein, zeaxanthin, and choline to protect against chronic disease with its antioxidant properties. Choline is also particularly known to support brain function.

Is it good to put cinnamon in your coffee?

• It’s packed with antioxidants: Coffee is apparently the number one source of antioxidants in the American diet. That's because coffee is high in polyphenols, a plant compound with potent antioxidant properties that help fight inflammation and ward off chronic disease and cancer. Polyphenols are also prebiotic, which means that they can shape the microbiome. So adding a pinch of cinnamon, another polyphenol powerhouse, to this antioxidant-packed brew can help further elevate the antioxidants in your morning coffee.

• It adds a little fiber to your drink: Most people don't realize this, but coffee actually contains two types of fiber: soluble and prebiotic fiber. Soluble fiber completely dissolves, which is why coffee might go on under the radar when it comes to fiber-rich foods. Soluble fiber is also considered prebiotic, aka the fermentable fiber that feeds good gut bacteria. Cinnamon is also a surprising source of fiber. In fact, even just one teaspoon of cinnamon contains more than a gram of fiber. (Although that's likely more than you'd want to put in your coffee.)

• It’s a consistent way to support your gut health: Consistency is key when it comes to gut health. Although coffee with a sprinkle of cinnamon shouldn’t replace other fiber-rich foods in your diet, consuming it regularly has its perks and is a great way to stay consistent in your gut health journey. So, can you get more gut health power from a salad? Sure. But coffee is the thing that [most people] do every single day and because we do it every day, it starts to have a snowball effect in our gut microbiome.

• It tastes pretty darn good: Drinking coffee black might not be everyone's cup of tea, err, coffee. Cinnamon is a great way to make an already gut-healthy drink even better for digestion.

Top 3 Shoulder Exercises for 3D Delts

• Front Delts: The front delts often get more attention than necessary, considering their involvement in chest workouts. A German study from the 1990s even highlights that bodybuilders tend to overemphasize front delt training.

• Side Delts: While front delts contribute to shoulder aesthetics, it’s the side delts that play a pivotal role in achieving that 3D look. A lateral raise with an extended range of motion. Go for 10-20 reps with a focus on controlled negatives.

• Rear Delts: Completing the trio for 3D delts is the posterior head, where the rear delts take centre stage. Top pick is the super ROM reverse cable fly, emphasizing extended range of motion, you’re your elbows out, hand position switches from set to set, and peak contractions for effective rear delt activation.

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