Nutrition Corner

Health Benefits of Eggs: Eggs have shed their negative reputation for high cholesterol and are now widely used in various meals beyond breakfast, including lunch and dinner. They are an affordable source of complete protein and essential nutrients, with studies supporting the safety of consuming one egg per day as recommended by the American Heart Association.

5 Easy Ways to Find Healthier Foods While Grocery Shopping: To make smarter food choices, carefully read nutrition labels and compare them, focusing on lower sodium, saturated fat, trans fat, and added sugars. Opt for frozen, canned, or dried produce when fresh isn't available, choose whole-grain options, and be wary of misleading ingredient names for sodium and added sugars.

Recipe for The Day

Strawberry Rhubarb Baked Oatmeal Recipe: This baked oatmeal with strawberry and rhubarb combines the sweet and tart flavors of fruit with the hearty texture of oats and almonds, making it a satisfying and nutritious breakfast. The recipe is easy to prepare, using quick oats, and is perfect for starting your day with a flavorful and filling meal.

Lifestyle & Fitness Focus

24 Killer Butt Workout Moves Using Just Your Body Weight

Think your glutes are just there to make your jeans look good? They actually do much more, such as helping you stand upright, climb stairs, and run. Strengthening this major muscle group—comprising the gluteus maximus, medius, and minimus—not only enhances your overall movement but can also alleviate lower back pain.

To effectively target your glutes, try these bodyweight exercises from certified trainer Brynn Putnam. While no equipment is necessary, using a step or a sturdy chair can be beneficial for some exercises. For added intensity, hold medium-weight kettlebells or dumbbells.

Beginner Butt Workout with Bodyweight Exercises

1. Hip Drive

   • Sit on your knees with legs together and butt on your heels.

   • Squeeze your glutes to lift your butt and rise to a kneeling position.

   • Slowly lower back down while keeping your glutes engaged.

   • Perform 15 to 20 reps.

2. Bottoms-Up Lunge

   • Start by kneeling on the floor.

   • Bring your left foot forward so you’re kneeling on your right knee.

   • Push into your left heel and engage your glutes to stand, lifting your right knee.

   • Lower your right knee back to the floor and return to the starting position.

   • Repeat on the other side.

   • Do 15 to 20 reps per side.

3. Hip Thrust

   • Begin seated on the floor with knees bent and feet hip-width apart.

   • Place your hands on the floor under your shoulders, fingers facing away from your body.

   • Squeeze your glutes to lift your hips into a tabletop position. Keep your neck long and avoid scrunching your shoulders.

   • Hold for a count of 5.

   • Slowly lower your hips to the floor.

   • Perform 15 to 20 reps.

4. Glute Bridge

   • Lie face up with knees bent and feet shoulder-width apart.

   • Raise your hips straight up off the floor, engaging your glutes and tightening your core.

   • Lower your hips slowly, resisting on the way down.

   • Complete 15 to 20 reps.

5. Side Skaters

   • Stand with feet together and crouch down by pushing your hips back, keeping your back flat and abs engaged.

   • Jump as far as you can to the right, landing lightly on the ball of your right foot.

   • Jump as far as you can to the left, engaging your glutes to push off and landing lightly on your left foot.

   • Repeat, swinging your opposite arm forward with each jump.

   • Perform 15 to 20 reps per side.

   • Make it easier: Substitute jumps with big steps from side to side.

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