Nutrition Corner

Healthy eating for blood sugar control: A healthy eating plan for people with diabetes closely follows general dietary guidelines, emphasizing fruits, vegetables, whole grains, legumes, and low-fat dairy. Carbohydrates should make up 45% to 55% of daily calories, with a focus on whole foods and avoidance of refined carbs to manage blood sugar and triglyceride levels.

How the MIND diet may protect against dementia: Preliminary evidence suggests that the DASH and Mediterranean diets may help protect against cognitive decline, while the MIND diet, which focuses on dementia-preventive nutrients, is linked to slower cognitive decline and reduced dementia risk. A recent study analyzing RNA-seq data from autopsied brain tissues identified gene clusters in the dorsolateral prefrontal cortex associated with cognitive decline, Alzheimer’s disease, and dementia.

Recipe for The Day

Keto Pizza Casserole Recipe: This keto pizza casserole offers a low-carb alternative to traditional pizza, featuring ground beef, diced vegetables, and a blend of mozzarella and Parmesan cheese. Prepared in about an hour, the dish is baked at 375°F for 25-30 minutes until the cheese is melted and bubbly, yielding 457 calories per serving with 7 grams of carbohydrates and 38 grams of protein.

Lifestyle & Fitness Focus

A Full-Body, Beach-Friendly HIIT Workout

Heading to the beach and want a killer workout? Pack this high-intensity interval training (HIIT) routine designed to be done on the sand, which not only adds resistance but also helps protect your joints.

Preparation:

• Start with a 5 to 10-minute light jog or brisk walk to warm up.

Workout Routine:

Block 1:

1. Lateral Shuffles

   • Stand with feet hip-width apart, hinge forward slightly, and bend knees. Shuffle right and left for 30 seconds.

   • Low-impact option: Replace shuffles with steps, keeping weight on one foot at a time.

2. Lateral Bear Crawls

   • On hands and knees, lift knees an inch off the ground. Move right, then left, keeping core engaged. Repeat for 30 seconds.

   • Low-impact option: Hold plank position instead.

Block 2:

1. Broad Jump to Back Pedal

   • Jump forward as far as possible, then run backward to the start. Repeat for 30 seconds.

   • Low-impact option: Step forward one foot at a time and walk backward.

2. Mountain Climber to Half-Burpee

   • In plank position, perform four mountain climbers, then a half-burpee. Repeat for 30 seconds.

   • Low-impact option: Perform only mountain climbers.

Block 3:

1. Forward Squat Jack with 180-Degree Jump Turn

   • Jump forward, then perform a 180-degree turn to the right, and repeat to the left. Continue for 30 seconds.

   • Low-impact option: Step forward and turn instead of jumping.

2. High Plank Travels with Push-Up

   • Move in plank position to the right, then perform a push-up. Repeat on the opposite side for 30 seconds.

   • Low-impact option: Do push-ups without traveling or opt for knee push-ups.

Notes:

• Complete each exercise for 30 seconds, rest for 15 seconds, and do two sets per block.

• Rest 60 to 90 seconds between blocks.

• For a greater challenge, increase to three or four sets per block.

• Wear sneakers or athletic shoes for added stability, and be cautious of unstable sand and waves.

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