Nutrition Corner

What to Know About Raw Milk: Social media influencers are promoting raw milk as a healthier, less processed alternative to pasteurized milk, despite its association with foodborne illness outbreaks and bans in several states. Health experts warn that unpasteurized milk poses higher risks of serious diseases, while pasteurization remains a safe method to preserve milk's nutritional benefits.

How to Eat More Nutrient Dense Foods: Nutrient-dense foods are high in essential vitamins, minerals, and other nutrients while being low in saturated fats, added sugars, and sodium, providing more nutrition per calorie. The standard American diet is often high in empty calories and low in nutrients, so a heart-healthy diet should include a variety of fruits, vegetables, whole grains, plant-based proteins, and limited red and processed meats.

Recipe for The Day

Keto Shrimp Tacos with Lettuce Wraps Recipe: This Keto Shrimp Tacos recipe offers a low-carb, healthy alternative to traditional tacos by using lettuce wraps instead of tortillas. Prepared in just 25 minutes, it involves cooking seasoned shrimp and serving it in lettuce leaves with optional toppings like avocado and tomatoes.

Lifestyle & Fitness Focus

The 10 Best Legs Exercises for Beginners

Improving leg musculature requires a focus on foundational exercises, especially for beginners aiming to build strength and definition. Liz Lowe, C.S.C.S., from Scorch Fitness, suggests starting with basic exercises to train all sides of the legs. For optimal results, choose up to five exercises for your leg day workout, which should be done no more than twice a week. Here are ten effective leg exercises for beginners:

1. Swiss Ball Wall Squat

   • How to Do It: Place a Swiss ball between your lower back and the wall. Lean back so your weight is on the ball. Squat down until your legs are parallel to the ground, keeping your weight in your heels and your shoulders back. Stand up by pushing through your heels.

   • Reps/Sets: 3 sets of 15 reps with 45 to 60 seconds of rest in between.

   • Why It Works: Teaches proper squat form while protecting the knees and engaging the right muscles.

2. Split Squat (Lunge)

   • How to Do It: Position one foot about three feet in front of the other. Lower your back knee until it's just above the ground, keeping your chest up. Push through your front heel to return to the starting position. Repeat on the other leg.

   • Reps/Sets: 2 sets of 8 reps per leg with 60 seconds of rest in between.

   • Why It Works: Improves leg strength independently and enhances balance.

3. Step-Up

   • How to Do It: Use a box or step that's 6 to 12 inches tall. Step up with one foot, keeping your torso upright. Step down and repeat with the other leg.

   • Reps/Sets: 2 sets of 6 reps per leg with 60 seconds of rest in between.

   • Why It Works: Strengthens leg muscles and challenges balance, with added core engagement.

4. Bulgarian Split Squat

   • How to Do It: Stand in front of a bench and place one foot on it. Lower your working leg until your thigh is parallel to the floor, then push through your heel to stand. Repeat on the other leg.

   • Reps/Sets: 2 sets of 10 reps per leg with 30 seconds of rest in between.

   • Why It Works: Targets the medial quad muscle and supports balanced muscle growth and strength.

5. Swiss Ball Hamstring Curl

   • How to Do It: Lie on the ground with your feet on a Swiss ball. Lift your hips and pull the ball towards your hips by bending your knees. Push the ball back out and lower your hips three-quarters of the way.

   • Reps/Sets: 3 sets of 10 reps with 45 seconds of rest in between.

   • Why It Works: Effectively targets and strengthens the hamstrings, essential for injury prevention.

These exercises will help build a solid foundation for leg strength and muscle definition.

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