New Dementia Tests, High Protein Veggies, and A Lasting Fitness Plan

Nutrition Corner

Scientists demonstrate it is possible to build a healthy diet with 91 percent of the calories coming from ultra-processed foods while still following the recommendations from the 2020-2025 Dietary Guidelines for Americans.

Here are 12 high-protein vegetables to incorporate into your diet.

Recipe for The Day

Balsamic Tortellini Pasta Salad is hearty, healthy and packed with flavor - This recipe features cheese-filled tortellini pasta tossed in a tangy balsamic dressing with a medley of summer vegetables, plus sliced Genoa salami for a boost of protein and Italian flavor.

Lifestyle & Fitness Focus

7 tips for creating a lasting fitness plan

• Start Slow - When starting a fitness routine, many people make the mistake of taking on more than they are physically able to do.

• Track Your Progress - Between the internet, apps, and social media, there are dozens of ways to virtually track your fitness progress and milestones, regardless of your goals.

• Make It Personal - Choose activities and a structure that work for you.

• Articulate Your Goals - Once you’ve set your goals, know what specific activities are right for you, and are ready to begin, spread the word about your fitness journey to your friends and family.

• Celebrate Small Victories - You aren’t going to accomplish your goals overnight.

• Accept Burnout - Let’s face it: There will be times when you simply don’t feel like lacing up your running shoes or hitting the gym, and that’s perfectly normal

• Leave Comparison at the Door - It’s easy to compare your journey with others and feel intimidated by those who can physically handle more than you can.

3 Steps to Creating Healthy Boundaries

• Understand your stressors and define your limits. To start, write down what is causing you stress. Is it constantly checking your phone for work emails?

• Start with small, consistent adjustments. Set yourself up for success with attainable changes. You’ll be amazed at how even the smallest tweaks will snowball and impact your mental wellbeing.

• Practice self-compassion. There will be tasks, events and situations that blindside you. There will be others you take on against your better judgment. Give yourself some grace!

These Bullet Journal Hacks Will Make Your Life Way Less Chaotic

• Phone Alternative - If you use your journal as a destresser, it can also become a great way to disconnect from your tech.

• Themed Spreads - We love using every area of our lives to reflect the current season — decorating our space, choosing our outfits, even picking certain color palettes for our makeup!

• Prepping Images - Before printing out the pictures to include in a spread, add them all to a document to see if you like them together.

4 Unusual Exercises for Building Bigger Arms

1. Zottman Curls - Zottman Curls are a unique variation of the traditional bicep curls that incorporate both a supination and pronation movement of the forearms.

2. Hammer Grip Chin-Ups - Hammer Grip Chin-Ups are a variation of the classic chin-up exercise that involves using a neutral grip, with palms facing each other.

3. Plate Pinches - Plate Pinches are a forearm exercise that involves gripping weight plates using only your fingertips.

4. Wrist Roller - The Wrist Roller is a simple yet highly effective exercise tool designed to strengthen the muscles in the forearms, wrists, and hands.

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