Nutrition Corner

The Benefits of Eating Chia Seeds: Chia seeds, rich in fiber, protein, omega-3 fatty acids, and antioxidants, offer a substantial nutritional boost when added to various foods like oatmeal or smoothies. These tiny seeds, historically used by the Aztecs and Mayans, support health benefits such as reducing blood pressure, lowering cholesterol, aiding digestion, and improving appetite control.

Research shows parents' eating habits directly influence children's eating behavior: Research from Aston University shows that young children often mirror their parents' eating behaviors, with a parent's own eating style influencing how they feed their children. The study, led by Professor Jacqueline Blissett, identified four eating styles in parents—typical, avid, emotional, and avoidant—and found that these styles are linked to children's eating habits, suggesting that parents can impact their children's healthy eating behaviors through their own dietary practices.

Recipe for The Day

Low Carb Blueberry Cobbler Recipe: This low-carb blueberry cobbler is a simple and guilt-free dessert that serves four and can be made in about 40 minutes. To prepare, mix almond flour, coconut flour, erythritol, baking powder, cinnamon, and salt with melted butter and almond milk, spread fresh blueberries in a baking dish, top with the dough, and bake at 375°F until golden brown.

Lifestyle & Fitness Focus

50 Best Quad Exercises of All Time

Many people new to lifting often overlook the quadriceps in favor of more prominent muscles like the biceps or triceps. However, the quads are essential for various daily activities and maintaining overall stability. Here are five effective quad exercises to include in your routine:

1. Bulgarian Split Squat

   • Why It Works: Targets the quads while also engaging the glutes, hamstrings, and calves. This single-leg exercise helps address imbalances and improves muscle stability.

   • How to Do It: Stand a foot in front of a bench, holding a dumbbell in each hand. Rest one foot on the bench behind you. Keep your chest up and weight in your heels as you lunge down, focusing on pausing at the bottom and exploding back up. Perform 20 reps, 2 sets, with 30-60 seconds of rest between sets.

2. Weighted Jump Squat

   • Why It Works: Builds power by targeting the quads, hips, hamstrings, and glutes.

   • How to Do It: Wear a 20-pound weight vest or hold dumbbells. Stand with feet shoulder-width apart, drop into a squat, then jump as high as possible. Land on the balls of your feet and immediately go back into the squat. Perform 10 reps, 5 sets, with 60 seconds of rest between sets.

3. Dumbbell Reverse Lunge to Stepup

   • Why It Works: Strengthens the quads, glutes, and hamstrings while improving hip stability.

   • How to Do It: Hold dumbbells and stand facing a bench. Step back into a reverse lunge, then step onto the bench with the same leg. Step down and repeat with the opposite leg. Perform 10 reps per side, 3 sets, with 2 minutes of rest between sets.

4. Dumbbell Walking Lunge

   • Why It Works: Engages the quads, hamstrings, glutes, and stabilizer muscles around the hips.

   • How to Do It: In an area of at least 20 feet, hold a dumbbell in each hand. Step into a forward lunge and walk, alternating legs. Maintain good posture and core engagement throughout. Perform 3 rounds of 90 seconds each, with 2 minutes of rest between sets.

5. Diagonal Walking Lunges

   • Why It Works: Combines the benefits of traditional walking lunges with added challenges for hip mobility and stability.

   • How to Do It: Hold a dumbbell in each hand, step out diagonally with one leg, and lower into a lunge. Step forward and then diagonally out again to create a zig-zag pattern. Perform 20 reps, 4 sets, with 60 seconds of rest between sets.

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