Nutrition Corner

10 Best High-Carb Foods That Are So Nutritious: Use this healthy high-carbs list picked by a dietitian to meet your carb needs by loading up on these filling and delicious choices.

What's the best fruit for weight loss? A dietitian shares her No. 1 pick: What's the best fruit for weight loss? Apples are a high-fiber food that tops the list, followed by blueberries, watermelon and avocado.

Recipe for The Day

Roasted Potato Zucchini Pizza: No cheese? No problem. Thinly-sliced roasted potatoes and zucchini with fresh, peppery arugula on a warm, crispy pizza dough is all we need on our dinner menu this week.

Lifestyle & Fitness Focus

The 3 Best Bone-Building Foods

• Dairy Can Be an Excellent Source of Bone-Building Calcium: There’s a reason dairy products like milk, yogurt, and cheese always come up in conversations about bone health - They’re loaded with calcium, the main nutrient that contributes to bone strength and structure, according to the National Institutes of Health (NIH). Both 1 cup of fat-free milk and 1 cup of plain nonfat Greek yogurt are excellent sources of calcium, according to nutrient estimates from the U.S. Department of Agriculture (USDA).

• Nuts Provide Magnesium and Phosphorus to Help Strengthen Bones: Nuts contain some calcium, but they also offer two other nutrients essential to bone health: magnesium and phosphorus. Magnesium helps you absorb and retain calcium in the bones, Allonen says. Meanwhile, phosphorus is a key component of bones — roughly 85 percent of the phosphorus in your body can be found in your bones and teeth, according to the NIH.

• Seeds Have a Similar, Bone-Bolstering Nutrient Profile to Nuts: Like nuts, seeds provide you with calcium, magnesium, and phosphorus, says Allonen. Seeds also provide fiber, as well as omega-3 fatty acids, which are a type of polyunsaturated fatty acid that may lower cholesterol, reduce inflammation in the body, and keep your brain and nervous system working smoothly, according to the Academy of Nutrition and Dietetics.

Reach Your 2024 Fitness Goals With These Pro Tips

• Take it slow: If you're just getting back to a workout regimen after a longish break, maybe don't try to start where you left off.

• Use a foam roll to help prevent injury: Foam rolls can improve your performance, deepen your stretching, increase flexibility, and better your workout results. Using one for a few minutes a few times a week can help prevent injury too.

• Save most of your stretching post-workout: After your workout is a better time to stretch with more dedication. Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.

• Shake up your routine: Finding what you love applies to work AND fitness. Break out of a fitness rut by trying something new – boxing, spinning, yoga – or mixing up your routine each week for a little variety.

• Start with strength, end with cardio: Not sure whether to hit the weights or the treadmill when you make it to the gym? The biggest scientific benefit to finishing with cardio is an added metabolic burst.

3 benefits of cherries

• Benefits for inflammation: Cherries may be particularly beneficial as part of an anti-inflammatory diet. According to a 2018 review, 11 out of 16 human studies into cherries and inflammation showed that they decreased inflammation. This applied to both tart and sweet varieties of cherry, and it included cherry fruits, juices, and concentrates.

• Benefits for gout: One review stated that the consumption of cherries could help a person maintain moderate levels of uric acid in the body. The review discussed a 2012 study that found that taking cherry concentrate or eating cherries led to a 35% reduction in gout episodes over a 2-day period.

• Benefits for heart health: The 2018 review mentioned several studies in which various cherry products lowered blood pressure. One such older study in females with diabetes found that taking 40 grams (g) of tart cherry concentrate per day for 6 weeks significantly lowered blood pressure.

The 3 Best Triceps Exercises for Thick Arms

• Bench Dips: As the name implies, bench dips are dips performed on a bench. All the resistance you need for this movement is your body weight. Your triceps will have to work hard to push your body weight. And you’ll be able to get a greater range of motion since the height of the bench will allow you to dip down lower.

• Triceps Dumbbell Kickback: Triceps dumbbell kickback emphasizes the lateral head of your triceps, the most visible of the three heads. It’s a great isolation movement to add volume to your triceps. It also increases your shoulder and arm stability and flexibility.

• Seated Triceps Press: A seated triceps press is performed on a triceps pushdown machine. The machine will allow you to use heavier loads than other triceps exercises. Plus, it’s safer than free weights since it’s a machine.

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