Nutrition Corner

Which Exercise Burns the Most Calories? It Depends on You: Pushing your workout to the max takes more than just slotting in one perfect movement.

Tasty recipes to add more veggies to your diet: Chef Kevin Curry of Fit Men Cook shows us how to add more veggies into our diets with these tasty recipes.

Recipe for The Day

Anthony Anderson's One-Pot Buffalo Chicken Mac & Cheese with Broccoli: This easy one-pot mac & cheese recipe gets an extra boost of protein from chicken.

Lifestyle & Fitness Focus

The 4 Best Stretching Exercises for Better Flexibility

• Lunge with Spinal Twist: This stretch is commonly referred to as the world’s greatest stretch (WGS) in the fitness community. And for good reason: It’s essential to help with posture-related pain or for people who sit for prolonged periods of time.

• Forward Fold: You’ll stretch lots of muscles along your lower backside—including your hamstrings, hips, and calves—with this move. Your neck and upper back will feel a release too. If your hamstrings are tight, bend your knees gently or place your hands on a yoga block.

• Piriformis Stretch: The piriformis muscle is a deep internal hip rotator located on the outside of your butt. Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.

• Toes on Wall Calf Stretch: You’ll feel this stretch in the back of your leg, specifically the calf and Achilles tendon of the leg that’s against the wall.

5 Science-Backed Benefits of Eating Salmon

• You'll get a boost of high-quality protein: The good news for salmon lovers is that a 3-ounce serving of wild salmon has about 21 grams of complete protein.

• The selenium in salmon may support thyroid health: Another great salmon benefit is that this flavorful fish is extremely high in a trace mineral called selenium, carrying about 70% of your daily recommended value per serving.

• You'll get plenty of vitamin B12: Salmon is overflowing with vitamin B12. To put it in perspective, the daily recommended intake of B12 is 2.4 micrograms, and there are around 2.38 micrograms of B12 in a 3-ounce fillet.

• You may improve your heart health: Omega-3 fatty acids are extremely beneficial for maintaining a healthy heart. You can find plant-based omega-3s (ALA) in foods like flaxseeds, chia seeds, and certain nuts, but fish are the best sources of the most bioactive forms of omega-3 fatty acids EPA and DHA.

• You might reduce inflammation: Chronic inflammation in our body can lead to a number of health issues like heart disease, diabetes, and chronic pain. Thankfully, the omega-3 fatty acids found in salmon and other fatty fish have been linked to reducing inflammation.

4 Benefits of Outdoor Workouts

• You Only Need 5 Minutes: According to Environmental Science and Technology journal, just five minutes walking in green space is enough to reduce stress and increase your motivation to stay active.

• A Park Run Burns More Calories Than a Treadmill: Wind resistance lifts your calorie burn by up to 10%, according to Harvard Medical studies.

• Got a Dog? You're More Likely To Hit Your Exercise Targets: Dog owners are a third more likely to exercise for the recommended time per week than the general population, as their outdoor workout plans aren’t derailed by poor weather.

• We Can Almost Guarantee That You're Spending Too Much Time Indoors: Swap lunchtime Twitter-scrolling for a screenbreak: just 10 minutes of outdoor activity can boost your creativity reports the Journal of Experimental Psychology.

Waist exercises: 4 to sculpt your core and obliques

• Russian Twist: Lie on your back, knees raised and bent at 45° with feet hovering just off the floor and both hands holding the weight above your chest. Use your abs to raise your torso to a 45° angle with the floor. Slowly twist your torso to the right side, keeping your arms straight and raised. Pause and then reverse the twist to repeat on the left side. That’s one rep.

• Alternating bird dog: Get into a tabletop position on the floor on your hands and knees, tuck your bum under and engage your core. Raise your right arm until it’s next to your ear while simultaneously lifting your left leg until it’s parallel with the floor. Return to the starting position and repeat with the left arm and right leg. That’s one rep. Keeping your core tight will stop you falling to one side.

• Bicycle crunch: Lie down with your head and shoulders raised, hands behind your head and legs in tabletop position. Bring your right elbow to meet left knee while straightening your right leg at 45-degree angle.

• Single knee crunch with twist: Start lying on your back, with one leg bent and the other straight out, and your fingers by you temples. Crunch up from your core at the same time as twisting towards the bent knee, at a 45 degree angle. Return to the starting position and repeat.

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