Cultivating Happiness, Underrated Tips For Getting Older, and Controversial Supplements

Nutrition Corner

During the monsoon Season, these 5 fruits are a must.

Nonprofit groups and public health agencies have experimented with the idea of a produce prescription over the years. Now, a new study simulates what would happen if patients with diabetes and diet-related conditions were given free or discounted produce and nutrition education nationwide.

Recipe for The Day

Delicious Tuscan Chicken Pasta - If you are looking for a new recipe to add to the rotation that is perfect for summer, the fine folks at the Daviess County Nutrition Program have shared a delicious chicken pasta dish that showcases all of the tasty tomatoes in season right now.

Lifestyle & Fitness Focus

3 Underrated, Daily Tips To Stay Mobile As You Get Older

• Walk (and dress it up) - The research is very clear that when people walk just 8,000 steps, they get the lion's share of benefits. Not 10,000 steps. Not 12,000 [steps]… 8,000 steps.

• Movement snacks - Enter movement snacks: You should get those 8,000 steps in, but you don't have to get them in all at once. Take little movement breaks or short walks!

• Jump - Walking is key, but jumping may be just as crucial. If you want to have access to your ankle range of motion, you need to focus on speed.

Cultivate Your Happiness With These 7 Daily Habits

• Make relaxation a routine - Implementing relaxation techniques into your daily routine can help you manage stress.

• Practice gratitude - Including gratitude in your life is a way to create a positive outlook on your life. More than that, it has tangible benefits for your mental health, including reducing stress, lessening depression symptoms and boosting your mood.

• Value social interaction - Sharing our time with others is sometimes just what we need to boost our mood or change our perspective on things. By making time for friends and family, you will decrease feelings of loneliness and ensure you have an emotional support system at your fingertips.

• Take care of your physical health - Mental health is directly tied to physical health -- one cannot flourish without the other. The three main areas to target for 2023 are sleep, nutrition and exercise.

• Monitor your social media intake - Constant social media use has been linked to worsened anxiety and depression symptoms, feelings of inadequacy and unhealthy sleeping habits.

• Journal your feelings - Journaling is a powerful tool to cope with mental health disorders by working through emotions and channeling thoughts.

• Make yourself laugh - Sometimes, laughter is the best medicine. When you're feeling stressed or down, do things that will make you laugh to reduce anxiety and stress.

Living In The Moment: 7 Tips for Being More Present

• Monotasking - Most of us engage in multitasking some or most of the time. While you’re reading this, you might be eating, half-watching a series or movie, or listening to music. Although multitasking is difficult to avoid entirely, it’s a good idea to be thoughtful about how we multitask.

• Breathing exercises - As simple as it sounds, mindful breathing can be a powerful tool for managing your emotions, improving your mental wellness, and learning to live in the moment.

• Meditation - It’s nearly impossible to talk about living in the moment without mentioning meditation. After all, meditation is about learning to be present in your body and mind.

• Mindful-based stress reduction (MBSR) - If you want to take your mindfulness practice to the next level, consider trying mindfulness-based stress reduction (MBSR).

• Mindful movement - Exercise often requires us to pause and focus on our bodies and breathing. Mindful movement can help you feel more present and connected to your body.

• Reducing distractions - Distractions are not always bad. When you’re angry, sad, or anxious, a quick distraction might help you soothe racing thoughts before you sit down and process your emotions.

• Journaling - Journaling is a great way to pay attention to your thoughts. Many people use journaling for stress relief and emotional wellness.

Top 3 Unilateral Dumbbell Row Variations For Strength

• Stability Unilateral Dumbbell Bentover Row - The stability unilateral bent-over row is the total dumbbell row package. It increases your stability and the ability to do more reps with the same weight. Because you’re in the hinge position, it strengthens your lower back isometrically, making it an excellent deadlift accessory.

• RDL Unilateral Dumbbell Row - The RDL unilateral dumbbell row reduces your stability by being in the single-leg RDL stance, making it more of a total body row than the other variations on this list. But there is a payoff because of the reduction in stability. You’ll use less weight but train more muscle and better rowing technique.

• Bird Dog Row - The bird dog row is one of the most brutal single-arm rows you will ever perform. The bird dog position on the bench reduces your stability which helps your dial-in rowing form. Any faulty approach, movement dysfunction, or flawed muscle activation patterns will result in losing balance.

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