Natural Energy Boosters: Foods That Give You Energy

US abortion rates dipped after Florida’s 6-week ban took effect, report shows

Author

American Health
September 13, 2024

Health News Roundup

US abortion rates dipped after Florida’s 6-week ban took effect, report shows: A six-week abortion ban in Florida resulted in a more than 30% reduction in monthly abortions, according to a Guttmacher Institute report. This decline in Florida has also contributed to a decrease in national abortion trends.

An injectable HIV-prevention drug is highly effective — but wildly expensive: Recent clinical trials of the long-acting injectable HIV-prevention drug lenacapavir show it to be 89% more effective than daily oral medications in preventing HIV among gay, bisexual, and transgender people, and 100% effective in cisgender women. HIV advocates are optimistic that broad and equitable distribution of lenacapavir could significantly impact the fight against HIV.

Nutrition Corner

Natural Energy Boosters: Foods That Give You Energy: To maintain optimal energy levels, it's crucial to eat balanced meals that include healthy fats, fiber, and protein, and to hydrate regularly. Regularly consuming these energy-boosting foods and snacks, along with staying hydrated, helps stabilize blood sugar and prevent midafternoon fatigue.

Sugar 101: The American Heart Association emphasizes that excessive sugar consumption can lead to various health issues, including obesity and heart disease. They recommend limiting added sugars to improve overall health and provide guidelines for how to reduce sugar intake in your diet.

Recipe for The Day

Keto Chocolate Coconut Balls Recipe: The Keto Chocolate Coconut Balls recipe offers a low-carb, sugar-free snack option that's perfect for those following a keto diet. Made with ingredients like unsweetened coconut, cocoa powder, and almond butter, these treats are easy to prepare and satisfy sweet cravings while staying within keto guidelines.

Lifestyle & Fitness Focus

Feeling overwhelmed about starting a fitness journey? Try this 20-minute beginner workout that you can do at home. Expert-approved and straightforward, it’s a great way to kick-start your fitness goals from the comfort of your own space.

The Best 20-Minute At-Home Workout for Beginners

We consulted Bryant D. Edwards, a certified personal trainer, to craft an effective beginner workout. Edwards suggests working out 2–4 times a week for 20–60 minutes to get started. This workout will help build muscle and endurance.

1. Bridge

  • Target Muscles: Glutes, hamstrings, lower back

  • Instructions:

    1. Lie flat on your back with knees bent and feet flat on the floor.

    2. Place arms at your sides, palms pressing into the floor.

    3. Push through your feet and lift your hips until your body forms a straight line from knees to shoulders.

    4. Squeeze your glutes and hold for a few seconds.

    5. Lower back to the starting position.

  • Reps/Sets: 3 sets of 10 reps

  • Pro Tip: Place a folded towel under your neck for extra support or use a yoga mat for added comfort.

2. Knee Push-Up

  • Target Muscles: Chest, shoulders, arms, core

  • Instructions:

    1. Begin on hands and knees with your spine aligned and hands shoulder-width apart.

    2. Bend elbows at a 45-degree angle to lower your body toward the floor.

    3. Push back up to the starting position.

  • Reps/Sets: 3 sets of 8–10 reps

  • Pro Tip: Keep your shins on the floor to reduce knee pressure.

3. Side-Lying Hip Abduction

  • Target Muscles: Hip abductors, outer thighs

  • Instructions:

    1. Lie on your right side with legs stacked (bending the right leg for support is optional).

    2. Lift your left leg up, then lower it slowly.

    3. Repeat, then switch sides.

  • Reps/Sets: 3 sets of 10 reps on each side

  • Pro Tip: Use ankle weights or a resistance band to increase the challenge.

4. Wall Squat

  • Target Muscles: Quads, glutes, calves, abs

  • Instructions:

    1. Press your back flat against a wall with feet shoulder-width apart, about 2 feet in front.

    2. Bend your knees to a 90-degree angle while keeping your back pressed against the wall.

    3. Hold this position for up to 1 minute, then slowly return to the starting position.

  • Reps/Sets: 3 sets, holding each squat for up to 1 minute

  • Pro Tip: Place a stability ball behind your back to increase range of motion and reduce injury risk.

5. Straight-Leg Donkey Kick

  • Target Muscles: Glutes, shoulders

  • Instructions:

    1. Start on all fours with knees under hips and hands under shoulders.

    2. Extend your left leg straight behind you, keeping your foot flexed and toes pointing down.

    3. Return to the starting position and repeat on the other side.

  • Reps/Sets: 3 sets of 10 reps on each side

  • Pro Tip: Keep your spine aligned and engage your glutes throughout the movement.

Note: Always consult with your doctor before starting any new exercise routine.

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