Strawberry Heart Health, Bad Nights Sleep, and Stronger Arms

Nutrition Corner

San Diego State University researchers say eating an equivalent of two servings of strawberries daily can help improve cognitive function, lower blood pressure, and increase a person’s antioxidant capacity.

Eating carbs is essential for overall health and weight loss, but choosing the best kinds is important.

Recipe for The Day

Jerk Shrimp & Pineapple Bowls - A fun pineapple bowl guarantees that whatever you’re about to eat is going to be loaded with plenty of fresh, delicious fruit. That plus jerk-marinated shrimp, sweet peppers, and a sweet and spicy glaze will make you want to lick your plate clean.

Lifestyle & Fitness Focus

Complete Wellness: Eight nutrition tips to keep yourself healthy

• Download apps that can help with nutrition information - MyFitnessPal can help track your nutrition and fitness, while the Yuka app helps identify additives, preservatives, and harmful dyes in pretty much any food with a barcode. Scan away at the grocery store and pick foods that are better for you.

• Get yourself an accountability buddy; someone that can help guide and motivate you is an effective way to start - By associating with people that want and try to be healthy too, you can avoid situations that discourage you and your goals or make you feel guilty.

• Drink a gallon of water a day, or close to it - Drinking enough water not only helps your metabolism and keeps you hydrated, it also keeps you so busy during the day trying to get the gallon in, that you have less time for other non-nutritional drinks or foods.

• Eat fresh fruit or veggies after meals - For example, eating pineapple after meals helps your digestive system break food down faster due to its acidic property.

• Get active and stay active - The more active you are, the more your metabolism works effectively. Converting your food into fuel, not just storing it as fat mass. Taking a brisk walk after meals is a great way to boost your metabolism and stay active.

• Shop around the perimeter of the grocery store - Hit the produce, dairy, and meat aisles and try to stay away from processed boxed items in the interior of the store. Buying frozen chicken in bulk is a great money saving hack as well.

• Always keep healthy snacks with you - Having healthy snacks like granola bars, beef jerky, apples, bananas, and low-fat cheese sticks available helps prevent binge eating or making unhealthy food choices.

• Pick and choose what works for you - If intermediate fasting, counting macros, or 80/20 works for you, do it.

6 ways to improve mood and performance after a night of bad sleep

• To state the obvious, have some coffee - The phytonutrient caffeine from coffee shuts down the sleep molecule called adenosine, therefore allowing you to more fully wake up, it's totally fine to keep your morning coffee fix on the schedule.

• Prioritize protein & health fats - A lack of sleep equates to a lack of energy, and a lack of energy will often lead to hankerings for unhealthy foods. But while processed snacks pumped with sugar will provide the energy you crave, such options are only a temporary fix.

• Get some sun - After a night of inadequate sleep, try to absorb as much sun as possible before and throughout your day (even if it's just through a window) to help you stay alert.

• Walk it off - Moderate exercise, like walking, promotes wakefulness, increases blood flow, and isn't so strenuous that you'll want to sleep afterward.

• Try a power nap - Taking a cat nap that lasts longer than five minutes but no more than 30 minutes can combat sleepiness and improve emotional regulation.

• Go to bed at your normal time - One of the key pillars to excellent sleep hygiene is to maintain a regular sleep schedule.

3 Best Types of Workouts for Weight Loss in 2023

• Cardio - Cardio is important to lose weight, but to really take your results up a notch you need to add in some exercises that build your muscles too - cardio intervals and steady-state cardio.

• Strength training - Strength training often involves using dumbbells or weight machines, but you really don't need extra equipment to build strength. Full-body strength training workout - Dumbbell squat, medicine ball wood chop, and burpees.

• Compound movements - Some of the best exercises for weight loss are full-body compound movements cycled with cardio sessions. Full-body workout with compound exercises - Push up to renegade row tricep kickback and burpee to bicep curls.

6 Best Dumbbell Exercises for Bigger and Stronger Arms

• Dumbbell Bicep Curl - The dumbbell bicep curl is a classic and highly effective exercise for targeting the biceps, helping you build bigger and more defined arms. It isolates the biceps muscles and allows for a full range of motion, making it a staple in arm training routines.

• Dumbbell Hammer Curl - The dumbbell hammer curl is a fantastic variation of the traditional bicep curl that targets not only the biceps but also the brachialis and brachioradialis muscles. By holding the dumbbells with a neutral grip (palms facing inward), you shift the emphasis to different parts of the arms, helping you achieve well-rounded arm development.

• Dumbbell Tricep Extension (Skull Crushers) - The dumbbell tricep extension, commonly known as skull crushers, is an excellent exercise for isolating and strengthening the triceps muscles.

• Dumbbell Bench Press - The dumbbell bench press is a fundamental upper body exercise that primarily targets the chest, shoulders, and triceps muscles. By using dumbbells instead of a barbell, you engage stabilizer muscles, promoting better muscle balance and strength development.

• Dumbbell Overhead Press - The dumbbell overhead press, also known as the shoulder press, is a powerful compound exercise that primarily targets the deltoid muscles in the shoulders.

• Dumbbell Bent-Over Row - The dumbbell bent-over row is an effective compound exercise that primarily targets the muscles of the back, including the lats (latissimus dorsi), rhomboids, and middle trapezius.

Why American Health? Empowering You for a Healthier Life. Stay informed with insights, fitness tips, nutrition guidance, and the latest health news to optimize your well-being.Help Share American Health

Send us your feedback at [email protected] . We’re ready to listen.

Interested in reaching smart readers like you? To become a American Health partner, apply herei