Nutrition Corner

Waning appetite with older age? Here's how to get the nutrients you need: As you age, nutrient requirements remain the same, and in some cases increase, making it necessary to prioritize nutrient-dense foods.

Boiled egg vs Omelette, which one has more nutrition? Eggs are one of the most popular staple foods enjoyed across the worldwide in breakfast.

Recipe for The Day

Creamy Cucumber Salad: This simple, four-ingredient Creamy Cucumber Salad, made with Greek yogurt and fresh dill, is one of my family’s favorite summer side dishes.

Lifestyle & Fitness Focus

Walking For Weight Loss - 5 Expert Tips To Burn More Calories

• Perform a short mobility routine before your walk: Stretching out and activating specific muscles before your walk will help you decrease your chance of pain and injury during and after your walk.

• Wear a weighted vest or backpack during your walks: Adding weight to your walks will increase the demand on your body and your intensity during your walks

• Use a smartwatch or phone app to track your steps: Data tracking can help motivate individuals via successful goal accomplishments and help make up for any deficits throughout the week.

• Add in short jogs or runs during your walk: Jog or run for as little as 10 seconds and then walk for two minutes and repeat.

• Create a fun playlist: Just like listening to the right songs pumps you up on the treadmill, playing uplifting tunes while you're out and about can make the experience more enjoyable.

4 Ways To Feel Full While Eating Less

• Implement intermittent fasting: A review article of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.

• Limit the number of foods you eat at each meal and snack: Limiting the number of different foods at a meal can help individuals feel more satisfied and potentially control their food intake.

• Have water or soup before meals: Another effective strategy to fool yourself into being full while eating fewer calories is to drink 16 ounces of water or have a bowl of broth or vegetable soup prior to your lunch or dinner.

• Crack more eggs: Eggs are considered the gold standard for high-quality protein and the protein in eggs can help you feel fuller for longer. Studies with eggs versus cereal or bagel breakfasts have revealed that an egg-based breakfast increases feelings of fullness and is more effective at reducing hunger and enhancing fullness.

4 Dangerous Strength Myths Pushed by Juiced Lifters You Should Ignore

• Myth: With hard work and discipline, you can build that body, too. Steroids are just a shortcut. Fact: It’s not a matter of more time or more work. No natural lifter can match another on PEDs.

• Myth: Eat 1.5 to 2 grams of protein per pound of body weight per day, and you’ll get huge too. Fact: Consuming the extreme amounts often suggested by lifters on gear is overkill and won't get you to their size.

• Myth: You can add 10 pounds of muscle each year. Fact: Experienced lifters need at least three or four years to gain 10 pounds of muscle.

• Myth: You can bulk and cut in a few months to add significant muscle. Fact: Natural lifters need significantly longer bulk and cut cycles.

3 Best Back Exercises For Building Muscle

• Kettlebell Swings: KB swings aren’t just for CrossFit fans. Far from it. Working your back’s posterior chain, kettlebell swings are also devilishly effective for building a stronger core, which will help take weight away from your lower back. Start with a lighter weight, get used to form and progress slowly.

• Barbell Deadlift: The true king of compound movements, the barbell deadlift is a full-body move — building stronger legs, back, shoulders and arms. Its place in your next back workout is well deserved — as you work through the full range of motion, your upper-back muscles (rhomboids, traps, rear delts and lats) are firing away helping to keep your torso straight, while preventing your back from rounding and causing injury.

• Single-Arm T-Bar Rows: You’ve probably seen the standard T-bar row being performed (often incorrectly) at the gym, but the single-arm T-bar row ensures that, as you’re using a lighter load, form is stricter and muscle imbalances are being ironed out.

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