Nutrition Corner

9 Oatmeal Recipes to Start Your Day with Healthy Whole Grains: There's no need to start your day with a plain bowl of oatmeal.

Toast for breakfast can make you less attractive, study suggests: High-carb meal first thing can make people look puffy and bloated, while cheese or milk make people appear better looking.

Recipe for The Day

I Always Make This Anti-Inflammatory Recipe When I Get Home from Vacation: It’s quick, easy and the main ingredient is consistently in stock in my freezer.

Lifestyle & Fitness Focus

Quinoa: Nutrition, Health Benefits, and Adding to Diet

• Provides Fiber: Getting fiber in your diet offers many benefits, yet most Americans aren't getting enough. Potential benefits of fiber include - Improved digestion and bowel health, Lower cholesterol, Help managing sugar levels, Feeling more satiated or full, Help achieving or maintaining a healthy weight, and Reducing the risk of some cancers.

• A Gluten-Free Alternative: Gluten is a protein found in wheat products. It occurs naturally in some foods and is added to others to add protein or enhance texture or flavor. Gluten comes from wheat, rye, barley, and sometimes oats. Quinoa is a great alternative for these groups because it provides fiber, protein, and minerals without gluten.

• Provides Protein: Most people can get enough protein in their diet. Additional protein may be needed for pregnant or lactating people, athletes, or during illness. Quinoa is a plant-based source of protein, providing 8 grams of protein per cup, and may help meet protein requirements. Quinoa also happens to provide all nine essential amino acids.

• Provides Several Key Minerals: In addition to providing iron and zinc, quinoa is also a good source of magnesium and potassium. The body needs magnesium for protein production, nerve function, glucose control, blood pressure regulation, and energy production. Green leafy vegetables, legumes, nuts, and seeds are all considered good sources of magnesium, but 1 cup of cooked quinoa provides more magnesium than a serving of most of those options.

3 Core Exercises to Build Strength & Stability

• Plank: Everyone has to start somewhere, and when it comes to core exercises we start with the plank. This is great beginner move that will get your core firing by forcing you to support your body weight on your forearms and toes.

• Glute Bridge: A strong core needs a strong set of glutes, but they are a muscle group which is often overlooked. Strengthening them will do wonders for your physique now and in years to come.

• Dead Bug: Dead bugs are a great beginner core exercise because, let's face it, they're hard to get wrong and are a safe way to test how strong your core is.

4 Ways to Get Things Done Despite Depression

• Break Tasks Into Smaller Chunks: Working with a therapist to find strategies that help you tackle tough tasks can make them feel more achievable and raise your likelihood of getting them done, says Ritchie. One such strategy is breaking one large task into smaller ones.

• Ask Friends and Family for Help: Asking for and accepting help is so important for people with depression. You not only get encouragement to accomplish your tasks and enjoy your life, but you can also get help with basic needs. Consider choosing a friend or relative you can reach out to when you need help finishing a task such as housecleaning, cooking, or errands.

• Get a Head Start: Whenever Possible If the thought of getting started is a challenge for you, consider getting a head start on something you know might be difficult. Do some of the necessary steps in advance so that you’re already ahead of the game when you need to get a task done.

• Take Advantage of the Sun’s Energy: There’s evidence that natural sunlight exposure can be energizing and mood-boosting both in general and for people with depression, especially during the winter when there are fewer hours of daylight. Try to take advantage of the sun’s energy when you know you’ll need it, whether it helps motivate you to exercise first thing or if you need a pick-me-up during the day.

4 arm workouts best for strength

• Bicep curls: Bicep exercises make for a great workout if you’re looking to build muscle tone in your arms and shoulders. Not only is it a form of hypertrophic training (aka, muscle development training), but it also improves your grip, posture and balance.

• Tricep dips: Tricep dips are a stellar way to work out all things arms and chest. They’re especially great for beginners looking to gain some strength, because as well as your triceps, they work your trapezius, shoulder, pectoral and abdominal muscles —- all in one go.

• Dumbbell lateral raises: Great for strengthening your lateral deltoids and defining your shoulders, this dumbbell arm workout helps to improve your range of motion, working to stabilise your balance. A bonus beyond the aesthetics, this form of upper strength training also helps you become better at holding your weight for arm exercises such as lifts and presses.

• Push-ups: Arguably the hardest exercise to crack, push-ups are super effective. When mastered, not only do they strengthen your chest, shoulders, upper and middle back, but they also build your biceps, triceps and the side of your chest beneath your upper arm.

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