Nutrition Corner

The Best Snacks on the Mediterranean Diet: The Mediterranean diet is highly regarded for its health benefits, including improved heart health and reduced risk of chronic diseases, and it consistently ranks as the top diet in U.S. News' Best Diets Overall. It emphasizes fruits, vegetables, whole grains, nuts, legumes, lean proteins, and healthy fats, with a tradition of healthy snacks and small plates like tapas and meze.

How to Reduce Sodium in Your Diet: Most of the sodium we consume comes from prepared and packaged foods, making it challenging to manage intake. To reduce sodium, carefully choose packaged items by comparing labels, select fresh or frozen poultry without added sodium, opt for low-sodium condiments, buy "no salt added" canned vegetables, and look for the American Heart Association’s Heart-Check mark on products.

Recipe for The Day

Kale and Mushroom Side Recipe: This Kale and Mushroom side dish is a quick and healthy option that takes just 30 minutes to prepare and cook. Simply sauté garlic and mushrooms, add kale and soy sauce, and season with salt and pepper for a nutritious side serving four people, with each serving providing 85 calories and 5 grams of protein.

Lifestyle & Fitness Focus

21 Arm Exercises You Can Do With and Without Weights

Whether you’re feeling bored at home or aiming to enhance your fitness, strengthening your upper body with at-home arm exercises can be effective and convenient.

To get expert advice on how to sculpt your arms, we consulted Thomas Salvatore, personal trainer and owner of Your Daily Motivation Fitness. Here’s a straightforward guide to building toned arms:

Arm Toning 101

Frequency: To maximize results, aim to train your arm muscles 2-3 times a week. A 20-30 minute routine each session is ideal.

Muscle Focus:

• Biceps: The front arm muscles, prominent when you flex.

• Triceps: The back arm muscles, often weaker than biceps.

• Lats (Latissimus Dorsi): The large V-shaped muscles connecting arms to spine.

• Deltoids: The outer shoulder muscles with a triangular shape.

Combining these exercises with a healthy diet, cardio, and strength training will help reduce body fat and build muscle.

Arm Workouts Without Weights

If you don’t have weights or are new to arm exercises, bodyweight exercises are a great alternative. These moves often involve variations of planks and push-ups, engaging both your core and arms.

1. Push-up

• Sets/Reps: 3 sets of 10 reps

• How-to: Begin in a high plank position with hands slightly wider than shoulders. Lower yourself to the floor by bending your elbows, then push back up by engaging your arms and core.

• Pro Tip: Start with 10 push-ups and increase the number weekly as you build strength.

• Muscles Targeted: Triceps, chest, and shoulders

2. Triceps Dip

• Sets/Reps: 3 sets of 12 reps

• How-to: Use a stable surface like a couch or chair. Place hands shoulder-width apart on the surface and move your pelvis forward. Step your feet forward slightly and lower your body by bending your elbows, then press back up.

• Muscles Targeted: Triceps

3. Side Plank with Arm Extension

• Sets/Reps: 3 sets of 10 reps per side

• How-to: Lie on your right side, stack your feet, and push your right forearm into the floor to lift into a side plank. Extend your left arm toward the ceiling, keeping it in line with your shoulder. Lower your arm and complete the set before switching sides.

• Muscles Targeted: Obliques, arms, legs, and shoulders

These exercises are simple yet effective ways to build arm strength at home.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health?American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

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