Nutrition Corner

4 ways to eat your way to lower cholesterol: You can lower cholesterol levels significantly by altering your diet, such as eating more vegetables, fruits, and whole grains, and choosing unsaturated fats over saturated and trans fats. Key strategies include increasing soluble fiber intake, incorporating plant sterols and stanols, and finding a personalized diet approach since effectiveness can vary based on individual differences.

Australian research links low magnesium levels to increased risk of chronic diseases: An Australian study has revealed that a magnesium-rich diet helps protect against DNA damage and chronic diseases by lowering levels of homocysteine, a harmful amino acid. Magnesium sources like whole grains, leafy greens, nuts, beans, and dark chocolate support overall health, including energy production, bone and tooth development, and proper functioning of vital organs.

Recipe for The Day

Keto-Friendly Chicken Cordon Bleu Recipe: To make keto-friendly chicken cordon bleu, butterfly and pound chicken breasts, then layer with ham and Swiss cheese before wrapping in bacon. Cook in a skillet with olive oil until the chicken is done, top with parmesan cheese, and melt before serving.

Lifestyle & Fitness Focus

The Best At-Home Exercises for a Stronger Back

When starting any new workout, it's important to avoid increasing intensity too quickly and consult with a doctor if you have any medical conditions or injuries.

Botsford suggests incorporating these exercises into your routine, starting with the beginner circuit and progressing to intermediate and advanced levels as you build strength.

Aim to complete three rounds of each exercise with 30 seconds of work followed by 30 seconds of rest. Perform these exercises twice a week, and as you get stronger, increase to three times a week.

You'll need a pair of heavy weights (or heavy books) and a pair of light or medium weights (or canned goods).

Beginner Circuit

1. Hip Hinge Hold

   • Stand with feet hip- to shoulder-width apart, arms at your sides. Keep knees slightly bent and shoulders relaxed.

   • Push your hips back, lowering your torso until it forms a 45-degree angle with the floor. Hold for 30 seconds, then return to the start.

2. Hollow Hold

   • Lie faceup on the floor with legs extended and arms over your head. Press your lower back into the floor as you lift your arms and legs to form a C shape. Hold for one minute.

3. Dumbbell Deadlift

   • Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips. Hinge at the hips to lower the dumbbells along your legs until your torso is parallel to the ground. Return to standing, focusing on form. Repeat for 30 seconds.

Intermediate Circuit

1. Dumbbell Bent Over Row

   • Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge forward until your torso is at a 45-degree angle. Pull the dumbbells up next to your ribs, elbows drawing back. Lower weights slowly. Repeat for 30 seconds.

2. Dumbbell Reverse Fly

   • Stand with feet hip-width apart, holding dumbbells at your sides. Hinge forward and lift dumbbells out to the side until shoulder height. Lower slowly. Repeat for 30 seconds. Increase intensity with heavier dumbbells if desired.

3. Dumbbell Farmer Carry

   • Stand with feet hip-width apart, heavy dumbbells beside each foot. Pick up the dumbbells, stand tall with shoulders back and core engaged, and walk forward for at least 50 feet. Turn and walk back for a total of 30 seconds.

Advanced Circuit

1. Single-Arm Suitcase Deadlift

   • Stand with feet hip-width apart, a heavy dumbbell by your right foot. Pick up the dumbbell with your right arm, driving through your heels. Lower back to the ground. Continue for 30 seconds, then switch sides.

2. Dumbbell Swing

   • Stand with feet hip-width apart, holding a heavy dumbbell with both hands. Push your hips back and swing the dumbbell between your legs. Swing it up to shoulder height, then back down. Continue for 30 seconds.

3. Dumbbell Plank Lateral Drag

   • Place a dumbbell on the left side of your body. Get into a pushup position with your body forming a straight line. Drag the weight from left to right and back, alternating hands for 30 seconds.

Building strong back muscles is vital for overall health, core stability, and chronic pain prevention. Incorporate these exercises into your fitness routine twice a week, starting gradually and focusing on proper form to optimize results.

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