Nutrition Corner

10-Plus Foods High in Zinc: Veggies, Protein, Fruits, Seeds: Oysters are a good source of zinc. Not getting enough zinc through food is linked to immune dysfunction and infection.

4 Foods Your Diet May Be Missing If You Suffer From Low Energy & Fatigue, According To Nutrition Experts: Fatigue, low energy levels, and constant tiredness can be extremely frustrating to deal with, especially if you can’t pinpoint the root of the issue.

Recipe for The Day

Brown Butter Turmeric Granola: A flurry of warm spices and a mélange of textures await in this make-ahead snack.

Lifestyle & Fitness Focus

4 habits to help you stay mentally sharp in retirement

• Stay—or get—connected: Spending too much time isolated and disconnected from other people can really wallop a person’s health, including an increase of 50% in the risk of developing dementia for older adults.

• Don't stop moving: No matter your age, making exercise a priority—whether that’s working out at the gym or hiking or swimming or whatever activity you choose—you’ll achieve a “higher later-life cognitive state.

• Send stress packing: Along with, possibly, adding minutes to your fitness count, sex increases dopamine, a neurotransmitter that impacts memory, and reduces cortisol, a hormone that’s released when you’re stressed out.

• Find a new way to work: If you enjoy your work, find a place that will appreciate your contributions at every age. Or consider a part-time job. After all, you’ve got a busy schedule: You’ve got hobbies to take up and a dog to walk.

5 Benefits Of Quinoa & How To Eat It, Straight From Nutritionists

• It provides a wide range of both macro and micronutrients: Quinoa is a nutrient-dense food that offers protein, fiber, complex carbs, and several vitamins and minerals.

• It’s a high-quality source of protein: What’s unique about quinoa is that it provides all of the essential amino acids.

• It's rich in antioxidants: Antioxidants are substances that help prevent cell damage and lower the risk of diseases. Quinoa has a number of antioxidant phytonutrients that can be helpful in protecting us from heart disease, diabetes, and certain types of cancer.

• It provides fiber: Quinoa is considered a whole grain (even though it's a seed) because it provides fiber. By contrast, refined grains have been stripped of fiber and other important nutrients, and are linked to several adverse health outcomes.

• It's gluten-free: Quinoa also happens to be gluten-free, which makes it a great grain for people with celiac disease or gluten sensitivity.

4 Fitness Motivation Quotes for Your Best Gym Workout Ever

• “Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” - Arnold Schwarzenegger

• “The only place where success comes before work is in the dictionary.”- Vidal Sassoon

• “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

• “There's a lot of people in this world who spend so much time watching their health that they haven't the time to enjoy it.”- Josh Billings

4 Leg Extension Alternative Exercises for Workouts to Build Quads

• Resistance Band Leg Extension: This move might be the most obvious, but it's also one of the least effective alternatives to the leg extension. That said, it can replicate the same movement pattern of the machine.

• Bodyweight Sissy Squat: Shift from the obvious move to maybe the most difficult of the leg extension alternatives. Your focus will be racking up time under tension on the muscles, and staying within your own range of motion.

• Box Stepup: This simple exercise might be slightly better for engaging the quads through a wide range of motion, and you'll also be able to introduce more load than the first two moves. The key is taking advantage of what Samuel calls "extreme knee flexion" and not rushing through the steps.

• Front Foot-Elevated Reverse Lunge: Swapping the box for a smaller stack of plates and switching up the movement is even more advantageous for your quads. You'll be able to load this a bit more easily and balance better.

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