Nutrition Corner

Is pasta healthy or not? Despite its reputation for being fattening, pasta offers many benefits.

Meal Prep For Breakfast - Do It Right With These 7 Tips And Tricks: Breakfast is important to start your day on the right note and what really helps is meal prepping and being ready for super busy mornings.

Recipe for The Day

Filipino Fruit Salad Is A Vibrant Dish Loaded With Sweet And Sour Flavors: Fruit salads are often overlooked. However, with a thoughtful assembly of components, they check all the boxes for a tasty dessert. With a medley of textures and flavors — easily batched into large volumes and prepped ahead of time — they're especially convenient for group dining.

Lifestyle & Fitness Focus

4 Best Foods for Defined Abs

• Chicken Breast: When building defined abs, lean protein is your best friend. And with 23 grams of protein per 100-gram serving, chicken breast is packed with this mighty macronutrient, which helps repair and build your muscles. Plus, it's low in fat, making it an excellent choice for those looking to shed belly fat.

• Salmon: Salmon is a superstar for its omega-3 fatty acids and high-quality protein content. Research shows that the healthy fats found in fatty fish like salmon help reduce inflammation and promote a lean physique. Additionally, eating salmon regularly can boost your metabolism and keep you feeling full and satisfied.

• Greek Yogurt: Greek yogurt is a protein powerhouse with 10 grams of protein per 100 grams. It's also rich in probiotics that support digestion and help maintain a healthy gut. It's a versatile food that can be enjoyed with fruits, nuts, or honey, making it a tasty addition to your ab-friendly diet.

• Eggs: Eggs are a breakfast staple for a reason. They're loaded with protein, vitamins, and minerals, which studies show can help you feel full throughout the day, reducing the temptation to snack on less healthy options. This increased satiety is crucial for maintaining a defined midsection.

5 Best Strength Exercises for Your Bones

• Squats: Squats are a fantastic lower-body strengthening exercise. They also put your spine and hips to work, which is excellent for bone density.

• Lunges: Lunges target your legs and glutes while encouraging balance, a crucial aspect of bone health.

• Deadlifts: Deadlifts may sound intimidating, but they're one of the most effective exercises for overall strength and bone health.

• Overhead Presses: Overhead presses engage your shoulders, arms, and upper back, promoting stability and strength in your spine—a crucial combo for strong bones.

• Pushups: This classic chest exercise isn't just for building your pecs; it also engages your wrists, forearms, and shoulders. Plus, the weight-bearing aspect is excellent for bone density in your upper body.

The 3 Best Vitamins and Supplements for Eye Health

• Vitamin A: Vitamin A supports vision, the immune system, heart, lungs, and overall growth and development. Specifically, vitamin A helps you see a full spectrum of light, as the vitamin produces pigments in the retina. It can also keep your eyes from drying out. You can find vitamin A in foods such as salmon, broccoli, fortified breakfast cereals, eggs and carrots.

• Vitamin C: Vitamin C is kind of like sunscreen for your eyes -- it helps to protect them from UV damage. The more you spend outside and under the sun, the greater the risk for damage. According to the American Academy of Ophthalmology, too long in the sun can cause irreversible damage. Vitamin C can also lower your risk of cataracts, a disease that causes the lens of your eyes to become cloudy.

• Omega-3s: Optometrists regularly recommend their patients omega-3s -- and if a patient isn't getting enough of these fatty acids in their diet -- a supplement. Omega-3s are mainly found in fatty fish such as tuna, salmon, mackerel or herring, and some nuts and seeds.

The Best 4 Leg Exercises for Monster Legs

• Back Squat: This exercise targets all the muscles in your legs. The barbell on your back enables you to lift heavy. It gets you overall stronger.

• Front Squat: This exercise targets your quads. It places less stress on your back compared to back squats.

• Leg Press: It extensively targets your thighs. This leg exercise is safer and doesn’t place as much compression on your back.

• Hack Squat: It’s safer than back squats since it gives you more stability. It gets you used to the motion of back squats and safely strengthens your quads, hamstrings, and glutes.

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