Nutrition Corner

Vegetables You Need to Know: Plant-based alternatives are increasingly popular as consumers seek to reduce meat consumption, with innovations like Actual Veggies' burgers showcasing vegetables such as sweet potatoes and broccoli. Beyond Meat has also shifted focus, introducing Sun Sausages made from yellow peas, fava beans, and other vegetables.

Is drinking alcohol part of a healthy lifestyle? To safeguard your health, it's important to consume alcohol in moderation, defined as up to two drinks per day for men and one drink per day for women. Excessive alcohol intake can lead to a range of health issues, including high blood pressure, liver disease, and increased risk of various cancers.

Recipe for The Day

Chai Spiced Breakfast Quinoa Recipe: Chai spiced breakfast quinoa is a quick and flavorful vegan meal featuring a blend of cinnamon, ginger, and honey. The recipe takes 25 minutes to prepare, cooking quinoa in almond milk and spices, and is served warm with additional almond milk for a nutritious breakfast option.

Lifestyle & Fitness Focus

The Hip-Opening Stretches You Should Do Before You Touch a Weight

If your hip flexors feel constantly tight, you're not alone. Many people experience tight hips, especially those who sit for long periods or engage in repetitive activities like running or weightlifting. Instead of relying on basic stretches, try incorporating these six effective exercises to loosen up your hips and improve overall flexibility.

1. 3D Hip Opener

Targets: Hip flexors, lower back, and trunk

• Start in a half-kneeling position with your left leg forward and right knee down.

• Ensure your right hip is at 90 degrees and your left knee is under your hip.

• Keeping your back neutral and abs engaged, push forward into your front knee while keeping your torso upright.

• Scoop your arms up towards the ceiling, then stretch by reaching your left hand toward your right heel and your right arm overhead.

• Rotate your torso to the left and hold for 20 seconds each position. Repeat 3 times on each side.

2. "90-90" Drill

Targets: Internal/external rotation of the hips and glutes

• Sit with your left leg bent at 90 degrees in front and your right leg bent behind you.

• Position your chest over your left knee, lean forward, and hold for a few seconds.

• Switch legs and repeat the stretch, holding for a few seconds on each side.

• Alternate back and forth for 1 minute.

3. Groin aka "Frog" Rockers

Targets: Adductors and groin

• Begin on your hands and knees, spread your knees outside hip-width, and rotate your feet outward.

• Sink your hips back toward your heels, relax into the stretch, and keep your spine neutral.

• Hold for three breaths, then "rock" back and forth from the top to the bottom of the stretch for 5 reps.

4. "Spiderman" Rotations

Targets: Adductors, hamstrings, and glutes

• Start in a plank position and step your left foot to the outside of your left hand.

• Rotate towards your left foot, bringing your left forearm up toward the ceiling.

• Return to the starting position and repeat for 12 reps on each side for 2-3 sets.

5. Banded Hip Stretch

Targets: Hip flexors, quads, and glutes

• Attach a resistance band to a sturdy object and place your right leg into it.

• Assume a lunge position with your banded leg behind you, ensuring the band is in the gluteal fold.

• Lower into a lunge, keeping your back neutral and hips aligned.

• Repeat for 10 reps on each side.

6. Bonus: Pulsing Goblet Squat

Targets: Core, glutes, and hip mobility

• Stand with feet slightly wider than shoulder-width apart, holding a light kettlebell.

• Lower into a goblet squat, keeping your glutes engaged and feet pressed into the floor.

• Pulse up and down with a minimal range of motion.

• Perform 3 sets of 30 seconds.

Incorporating these exercises into your routine can help alleviate tight hips, improve your flexibility, and enhance your overall movement quality.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health?American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at[email protected]. We’re ready to listen.