Egg Yolk Dementia, Daily Walk Motivation, and Alleviating Flat Feet Pain

Nutrition Corner

Nutrition alert: Here’s what a 100 gram serving of pecan contains

"Lecithin in egg yolk reduces dementia," claims a study published in the American Journal of Clinical Nutrition, finding that high lecithin consumption is associated with a decrease in dementia.

Recipe for The Day

5-Minute Healthy Oatmeal Recipe - With just 5 simple ingredients you can make the most delicious oats recipe on the planet. This oatmeal recipe is a staple in my home and I often add other flavors and add-ins to make it even more delicious. PS: it’s refined sugar-free and naturally gluten-free!

Lifestyle & Fitness Focus

The 5-step plan this weight-loss coach uses to motivate her laziest clients

• Gaze into your crystal ball - See it, believe it, achieve it. But first we have to know where to look. The most important first step is to identify what goal has personal significance to you. Ask yourself: "What I you want?"

• Dumb it down, but make it smart - Now, back to earth! The ideal end to your journey is important to visualize, but to get there, we have to focus on what’s right in front of us. And that means breaking your goal into bite-sized chunks that we can track and measure against.

• Develop an actionable plan and write it down - Now that you’ve created a smart goal that is meaningful to you, it’s time to take pen to paper. One study found that those who wrote down their goals (and sent a weekly progress report to a friend) were more likely to accomplish them than those who simply thought about them.

• Identify speed bumps ahead of time - If any of the action steps you’ve written down cause immediate bells to go off in your head, it’s time to address them now. What obstacles could get in your way of grocery shopping? By thinking about these possible obstacles ahead of time, you’re taking steps to avoid them instead of dealing with them on the fly.

• Celebrate small wins every single week - The great thing about breaking your goal up into smaller chunks is that you have more opportunities to celebrate. After reaching each mini milestone, give yourself a pat on the back (literally!) or look in the mirror and pump your fists in the air. At the end of each week, take the time to tell yourself that you’re proud of the effort and commitment you’ve made to yourself.

Five Steps for Alleviating Flat Feet Pain

• Evaluate your feet - Not sure if you have flat feet? Stand up and look at how your feet make contact with the ground. If they’re pointing outward and the soles make complete contact with the floor, you may have flat feet. This doesn’t mean you should call your orthopedic doctor right away. But you should pay attention to foot pain as it may worsen over time or lead to other ailments, including knee pain, plantar fasciitis, Achilles tendinitis, and shin splints.

• Know your symptoms - Common symptoms associated with flat feet include pain in the arch area and outside the ankle. If you are experiencing numbness, speak with your doctor about getting evaluated for other health conditions such as diabetes or a nerve condition.

• Sooth your soles and arches - When pain is severe or interferes with your daily life, it’s time to discuss treatment options with your doctor, which may include: orthotics, physical therapy, and pain relief medications.

• Stretch it out - We recommend gentle stretching exercises to mobilize your joints and work out the kinks. One common stretching technique for flat feet pain relief is the calf stretch: Stand with your feet together, hands pressed against the wall. Step back with the left leg with a slight bend in your right knee. Keep the left heel on the ground. Hold, then repeat with your other leg. You should feel a stretch along your calf to your ankle.

• Wear comfy kicks - When it comes to footwear, comfort is key. You aren’t limited to special arch-support shoes unless they are prescribed by your doctor. If your favorite pair of running shoes make your feet happy, go ahead and lace up. Be sure to pay attention to body cues and retire any shoes that trigger pain.

8 Ways to Motivate Yourself to Take a Daily Walk

• Go on a photo safari - By committing to taking at least one interesting photograph during each walk, people are likely to become more observant and mindful of their surroundings. This practice nurtures creativity and curiosity while simultaneously encouraging consistent physical activity.

• Become a nature expert - By leaning into exploring natural environments and even learning about local flora and fauna, you can turn your daily walks into a learning journey.

• Choose your timing carefully - Go during the morning or evening after dinner, when it tends to be cooler and quieter out.

• Treat yourself to new gear - Occasionally treating yourself to some new walking gear that you'll be excited to put on at the start of your daily stroll

• Find a walking buddy or walking group - Many people enjoy the solitude of walking alone, but others will find it more motivating to walk with a friend or walking group.

• Walk for charity - This provides a noble purpose to daily walks as it ties physical activity to social contribution. Walking suddenly becomes more than a personal health benefit.

• Set a tangible goal and track your progress - Paying attention to your step count is another way to provide your walk with a sense of purpose and motivation.

• Listen to podcasts, audiobooks, or music - By bundling your walk with something you can only enjoy while walking, you'll be more likely to hit the open road on foot.

4 Incredible Static Abs Exercises for a Solid Six Pack

• Traditional Forearm Plank - Start in a prone position on the floor. Place your forearms on the ground, with your elbows directly under your shoulders and your arms parallel to each other. Position your feet hip-width apart and extend your legs straight behind you. Engage your core muscles to lift your body off the ground, forming a straight line from your head to your heels. Keep your back flat and your glutes in line with the rest of your body. Hold the position for the desired duration while maintaining proper form and breathing steadily.

• High Plank with Shoulder Taps - Assume a high plank position with your palms flat on the ground, directly under your shoulders. Engage your core and glutes to maintain a straight line from head to heels. Lift your right hand off the ground and tap your left shoulder. Return your right hand to the starting position and repeat the same movement with your left hand tapping your right shoulder. Continue alternating shoulder taps while keeping your hips steady and minimizing any side-to-side movement.

• Side Plank with Hip Dips - Lie on your right side with your legs extended and stacked on top of each other. Prop yourself up on your right forearm, making sure your elbow is directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Lower your hips slightly towards the floor without touching it, then lift them back up to the starting position. Perform the desired number of reps on one side before switching to the other.

• Plank with Leg Lift - Begin in a forearm plank position with your elbows under your shoulders. Keeping your core engaged and hips stable, lift your right leg off the ground a few inches while maintaining the plank position. Lower your right leg back down and repeat the movement with your left leg. Continue alternating leg lifts while avoiding any excessive movement in your hips or lower back.

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