Best Online Workouts, Food Fads, and Doing Squats Wrong

Nutrition Corner

Food fads and trends pop up all the time, but what makes certain foods trendy while others are forgotten by the wayside?

Several studies have found cooking foods at high temperatures is associated with health risks.

Recipe for The Day

Salmon al Pastor - The combination of warming spices and sweet and tart pineapple is fantastic on just about any protein—but on salmon, it’s transformative.

Lifestyle & Fitness Focus

The 8 Best Online Sources for Workout Programs

• Muscle and Strength - Muscle and Strength is the ultimate source for workout plans and fitness tools. What's more, all the content that's available, from the workout programs and diet plans to the articles and guides, is completely free!

• Bodybuilding.com - With an extensive range of workout programs, Bodybuilding is suited for everyone, whether you want to build muscle, lose weight, or train like basketball legend Shaq.

• Muscle and Fitness - What part of your body do you want to focus on—abs, arms, legs, back, shoulders, chest, or full-body? Whatever your objective is, Muscle and Fitness has a free workout routine for you.

• PureGym - PureGym is a popular gym based in the UK. But even if you don't live in the UK or don't want to become a gym member, you can still take advantage of the library of workout routines on their website.

• Lean with Lilly - Offering everything from exercise equipment and a workout app to the super popular Lilly Sabri YouTube channel, Lilly Sabri is one of the best fitness influencers around.

• Shape - Along with tons of useful content about topics like beauty, health, and nutrition, Shape also provides some excellent online workout plans.

• Verywell Fit - Verywell Fit is dedicated to all things related to health and fitness. That means you can find almost anything on the Verywell Fit website, from meal plans and fitness gear to handy online tools like a BMI calculator.

• SELF - The SELF online platform isn't all about the latest makeup looks, healthy recipes, and beauty trends. There are also various strength and cardio fitness challenges from SELF.

• Practice gratitude. Gratitude is a powerful tool to increase happiness. Start a gratitude journal, and write down things you are grateful for each day.

• Get enough sleep. A lack of sleep can make you feel irritable and anxious. Try to get at least 7-8 hours of sleep per night and ensure you have a consistent sleep schedule.

• Exercise regularly. Exercise releases endorphins, which are natural mood boosters.

• Connect with others. Social connections and relationships are essential for happiness. Make time to connect with friends and family regularly.

• Practice mindfulness. Mindfulness is the practice of being fully present and engaged in the moment.

• Eat Healthily. A healthy diet can have a significant impact on your mood. Eat a balanced diet of whole foods, including plenty of fruits, vegetables, and lean protein.

• Engage in activities you enjoy. Make time for activities that you enjoy, whether it's reading a book, listening to music, or spending time in nature.

• Set realistic goals. Setting goals can give you a sense of purpose and direction. Make sure your goals are realistic and achievable.

5 simple steps for long-term benefits to your health and heart

• Use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight.

• Eat a variety of nutritious foods from all the food groups. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy

• Eat less of the nutrient-poor foods. The right number of calories to eat each day is based on your age and physical activity level and whether you're trying to gain, lose or maintain your weight.

• As you make daily food choices, base your eating pattern on these recommendations. Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.

• Live tobacco free. Don’t smoke, vape or use tobacco or nicotine products — and avoid secondhand smoke or vapor.

If you think you could be doing squats wrong, here’s what to do

1. Stand with your feet hip or shoulder-width apart. You can position your feet slightly wider

2. Point your toes slightly outward at 45 degrees.

3. Bend your knees and send your hips back as if you’re sitting on a chair that’s directly beneath.

4. As you squat down, push your knees outwards so that they track directly over your middle toes.

5. Lift your chest, keep looking straight ahead and maintain a flat back. Avoid hunching or rounding your spine.

6. Lower until your thighs are parallel to the floor, keeping your knees aligned with toes, heels planted and spine neutral, then push through your heels to stand back up.

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