Nutrition Corner

A healthy diet is the key to getting the iron you need: Anemia affects a quarter of the global population due to insufficient iron, but it is rare in developed countries like the U.S., where it impacts about 1% to 2% of adults. In the U.S., iron deficiency is often caused by blood loss from heavy menstrual periods, childbirth, or internal bleeding, rather than insufficient dietary intake.

Replacing processed red meat with beans and nuts may help lower dementia risk: A study presented at the Alzheimer’s Association International Conference 2024 found that eating processed red meat daily increases dementia risk by 14%, but substituting it with nuts and legumes can reduce this risk by 20% and slow cognitive aging by over a year. Despite the benefits of a heart-healthy diet, no single food has been shown to prevent or cure Alzheimer’s disease, underscoring the complexity of dietary approaches to dementia.

Recipe for The Day

Low Carb Pizza Casserole Recipe: To make a low-carb pizza casserole, cook ground beef and chopped onion until browned, then mix in pizza sauce, garlic powder, Italian seasoning, salt, and pepper. Transfer to a baking dish, top with mozzarella and parmesan cheese, and bake at 375°F for 15-20 minutes until the cheese is melted and bubbly.

Lifestyle & Fitness Focus

The 7 Minute Workout

The 7-Minute Workout is a high-intensity interval training (HIIT) regimen featuring 13 bodyweight exercises, each performed for 30 seconds followed by a 10-second rest. This quick yet effective workout is designed to provide a full-body exercise session in just over 8 minutes, making it both efficient and accessible.

The Exercises

1. Jumping jacks

2. Wall sits

3. Push-ups

4. Abdominal crunches

5. Step-ups onto a chair

6. Squats

7. Triceps dips on a chair

8. Planks

9. High knees/running in place

10. Lunges

11. Push-ups and rotations

12. Side plank (left)

13. Side plank (right)

How to Perform the 7-Minute Workout

Equipment: No gym equipment is required for this workout. All you need is some floor space, a wall, and a chair. If you don't have a suitable chair for step-ups, alternatives include a step, bench, or any stable, elevated surface.

Intervals: Execute each exercise for 30 seconds at approximately 80% effort. Rest for 10 seconds between exercises to recover and prepare for the next movement.

Timing the Workout: To keep track of the intervals, you can use a clock or timer. Alternatively, consider these options:

• App: Various workout timer apps are available to guide you through the session.

• Music: A dedicated "7-Minute Workout" song provides audio cues for each exercise and can be streamed on platforms like Apple Music and Spotify.

• Video: Follow along with numerous 7-Minute Workout videos available on YouTube.

Origin and Popularity

Introduced in 2013 by the American College of Sports Medicine in the Health & Fitness Journal, the 7-Minute Workout quickly gained attention through a New York Times article titled "The Scientific 7-Minute Workout." Its popularity surged during the COVID-19 pandemic, as people sought convenient home workouts. Trainer Inger Houghton’s video, among others, became widely viewed as people adapted to lockdown conditions.

According to Houghton, “The main appeal of this workout is its accessibility. You don’t need any equipment or advanced skills.” She appreciates how the workout's simplicity—coupled with guided audio—makes it challenging yet manageable.

Why It Works

The 7-Minute Workout's appeal lies in its efficiency and versatility. It can be performed virtually anywhere, whether at home, work, in the gym, or while traveling. Its scientific backing and the availability of follow-along videos, like those by Inger Houghton, enhance its appeal by providing structured guidance.

Duration Note: Though labeled as a 7-Minute Workout, it actually extends slightly beyond 8 minutes when including the 10-second rest intervals. The "work" portion of the workout itself remains under 7 minutes, offering a high-intensity session in a short amount of time.

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