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Recipe of the Day: Coconut Chicken Rice Bowl!
Health Benefits of Quinoa
American Health
June 27, 2024
Nutrition Corner
Using Food to Stay Hydrated: Staying hydrated throughout the day can be challenging, especially if you don't feel thirsty, are concerned about frequent bathroom trips, or forget to drink regularly. However, incorporating water-rich foods like fruits, vegetables, soups, and dairy products can help maintain hydration levels effectively.
Health Benefits of Quinoa: Quinoa, despite not belonging to the traditional cereal family, thrives in diverse environments due to its genetic versatility and originates from the Andes region. It stands out as a nutrient-rich pseudo-cereal, offering essential amino acids, vitamins, minerals, antioxidants, and polyphenols, while being gluten-free and versatile for various dietary needs. Though it contains bitter saponins naturally, these can be washed away without compromising its safety or nutritional benefits.
Recipe for The Day
Coconut Chicken Rice Bowl: This recipe for Coconut Chicken Rice Bowls features seasoned chicken cooked with onions, garlic, and ginger in a coconut milk and tomato paste sauce, served over jasmine rice and garnished with fresh cilantro. It's a quick, flavorful dish perfect for gluten-free and dairy-free diets.
Lifestyle & Fitness Focus
This comprehensive full-body workout designed by TitanCT from Muscle & Strength is ideal for beginners aiming to master proper exercise technique.
Workout Overview:
Main Goal: Build Muscle
Workout Type: Full Body
Training Level: Beginner
Program Duration: 6 weeks
Days Per Week: 3
Time Per Workout: 30-45 minutes
Equipment Required: Barbell, Cables, Dumbbells, EZ Bar
Target Gender: Male & Female
Workout Description:
This workout routine is structured to be performed three times a week. Its primary focus is on mastering fundamental exercises essential for a well-rounded fitness foundation. Detailed exercise descriptions and instructional videos are available on Muscle & Strength's website to assist with proper form.
Key Points:
Perform each exercise with deliberate control, emphasizing a 1-2 count both on the way up and down.
Use a weight that allows you to complete each set with good form, aiming to approach maximum rep capacity by the third set.
Prioritize perfect form over heavy weights, especially during this initial phase of training.
Keep track of your progress using a notebook to monitor weights and reps, ensuring steady improvement over time.
Full Body Workout for Beginners:
Perform this workout routine three times per week, scheduling sessions on a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday rotation.
Squat
Sets: 3
Reps: 10-15
Stiff Leg Deadlift
Sets: 3
Reps: 10-15
Seated Calf Raise
Sets: 2
Reps: 15-20
Barbell Bench Press
Sets: 3
Reps: 10-15
Barbell Rows
Sets: 3
Reps: 10-15
Shoulder Press
Sets: 2
Reps: 8-12
Standing Alternating Dumbbell Curl
Sets: 2
Reps: 8-12
Tricep Pushdown (Using EZ or Cambered Bar)
Sets: 2
Reps: 8-12
By following this structured routine, beginners can build a solid foundation in strength training while focusing on mastering proper exercise form and technique.
Can a blend of Pilates, barre, strength training, and boosted step counts transform your physique in just months? TikTokers seem convinced.
Natalie Rose, founder of Body by Barre Studio and a UK-based instructor, went viral with her 3-2-8 workout method, boasting benefits like a sculpted physique and enhanced strength over three months.
Her approach combines three weekly strength sessions, two Pilates or barre workouts, and a target of 8,000 daily steps for a holistic fitness regimen.
The regimen promotes muscle tone, flexibility, and metabolic support, endorsed by fitness experts for its comprehensive approach.
However, while it emphasizes strength and low-impact exercises, some experts caution it may not fully meet cardiovascular needs recommended for optimal health.
As with any new fitness routine, beginners are advised to start gradually and seek professional guidance to ensure safe and effective workouts.
You ignored your body's warnings—whether it was from scrubbing floors or playing pickleball—and now you're contending with more muscle pain than anticipated. It's possible you've strained a muscle.
A muscle strain occurs when muscle fibers are overstretched or torn due to excessive stress, resulting from a sudden or repetitive motion. This can range from a minor tear to a more severe injury where the muscle tears completely.
Severe strains are often characterized by an audible pop, immediate pain, swelling, tenderness, and weakness. Less severe strains may initially resemble regular soreness but tend to localize in specific areas and can worsen over time if not properly addressed.
To distinguish between soreness and a strain, note the pain's location and how it changes over days.
Generalized pain across a large area typically suggests soreness from new activities, whereas localized pain points to a strain, as explained by Briana Williams, a physical therapist at Spaulding Rehabilitation Hospital.
If severe pain persists, seek medical attention promptly to assess the extent of the injury, potentially requiring immobilization or surgical intervention for severe tears.
For milder cases, following the RICE protocol (rest, ice, compression, elevation), applying topical creams with menthol, and considering over-the-counter pain relievers can help manage discomfort.
Additionally, gentle stretching, adequate sleep, maintaining protein intake, staying hydrated, and gradually reintroducing activity are crucial for recovery and preventing future strains.
Listening to your body's signals and responding accordingly can prevent overexertion and reduce the risk of muscle strains in the future.
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