Nutrition Corner

Nourish Your Body and Thrive: 4 Essential Tips for Better Nutrition.

14 Healthy Breakfast Foods That Help You Lose Weight: Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them.

Recipe for The Day

Everyone At My Friend's Baby Shower Thought I Had This Breakfast Casserole Catered: Southern Living’s recipe catalog is proof that there are countless delicious ways to cook up a breakfast casserole, but for some reason, this Cheesy Sausage-And-Croissant Casserole has stuck with our family.

Lifestyle & Fitness Focus

4 Long-Term Benefits of Eating Eggs

• Protein can help support muscle development: What’s potentially even more compelling are the long-term health benefits associated with consuming eggs regularly. A diet rich in protein may be able to slow this natural progression and can even enable you to gain muscle .Eating eggs = power move.

• They can help support cognitive function and the nervous system: What’s even more impressive is that not only do eggs help support our bodies physically, but they can also play a critical role in our mental health. Egg yolks are one of the best sources of choline, a nutrient that impacts brain health throughout the lifecycle. Data suggests that choline intake and better cognitive function.

• They support eye health: In addition to supporting our bodies mentally and physically, eggs also have promising eye health benefits. Lutein and zeaxanthin can help reduce the risk of developing macular degeneration when consumed in adequate amounts.

• They can lower the risk of heart disease: Both dietitians agree that eating them regularly can help increase HDL “good” cholesterol levels. According to the American Heart Association, a whole egg should be considered part of a heart-healthy dietary pattern. Other data suggest that eggs contain antioxidant properties, which may play a role in cardiovascular disease risk.

4 Thankfully Simple Ways to Be a More Relaxed Host

• Plan ahead: The earlier you start working on the party, the less you’ll have to rush to get everything ready by the big day. Make lists, set a schedule, and tackle tasks gradually to avoid last-minute stress. Planning ensures you’re organized and have time for everything.

• Don’t be afraid to delegate: Throwing a party is hard work, but the good news is you probably have at least a few guests who would love to help you — so don’t hesitate to ask. Enlist friends or family members to assist with decorating, food preparation, and serving. Sharing responsibilities lightens your load.

• Decorate the day before: Try to set the table and decorate as much as you can the day before. You might think you’ll have time to do it before the guests arrive, but what could go wrong goes wrong. It’s good to have as much spare time saved up the day of for incidentals. If you have to run out to the store to pick up last-minute ice or more cheese, you don’t want to be stressed about what’s at home waiting to be done. While cooking after guests arrive — or even giving them chopping and dicing tasks — can make them feel needed and at ease, still setting up while they walk in the door can make guests feed off your own anxiety.

• Embrace the season: If you find yourself starting to obsess about the most minor details, stop and recall why you’re having a party in the first place. Remember that the holiday season is about joy, gratitude, and togetherness. Let the holiday spirit guide you, and focus on the positive aspects of hosting rather than stress-inducing details.

4 weight training tips for beginners

• Increase weight slowly: Gradually increasing the weight amount over a period of two to four weeks. Ten to 15 reps should become difficult as muscles tire and fatigue.

• Lift slowly: When lifting weights, do not use momentum. Most weight training injuries occur from swinging the weights, improper technique or lifting too heavy an amount of weight. Take about two seconds to lift the weight and four or more seconds to lower the weight. Training slower activates more muscle fibers in the targeted muscle, which will increase the benefits of strength training in the end.

• Seek variety: A good weight training program should include at least eight to 12 different exercises. These should target the major muscles of the legs, back, chest, abdomen, arms and shoulders.

• Breathe: Remember always to maintain your breathing while you lift. Breathe out through the hardest part of the exercise. If you're new to weight training, talk with a personal trainer or another member of your health care team about the best weight training exercises for you and learn about proper form and technique to avoid injury.

The 5 Best Back Exercises And Full Workouts To Build Muscle And Strength

• Deadlift: The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to your back. Although your back muscles do not contribute directly to the range of motion of the deadlift, their involvement is paramount for keeping your spine safe and holding the loads necessary for growth. Deadlifts don’t train your upper back as well as more specific movements do, but everyone should perform some form of deadlift on a regular basis. Properly picking up a weight from the floor is an essential movement pattern for everyday life.

• Pull-Up: Don’t assume the pull-up is less effective than the other moves on this list because it’s a bodyweight exercise. This vertical pull primarily targets your lats, training them through a long range of motion. Start each rep from a dead hang, feeling your lats (located under your armpits) really stretch, and then aim to pull your chest to the bar.

• Bent-Over Barbell Row: The bent-over barbell row hits all the major players in your back — the lats, mid traps, and rhomboids. By hinging at your hips to row the weight to your stomach, you’ll also engage your entire posterior chain, including your hamstrings, glutes, and spinal erectors.

• Chest-Supported Row: The chest support is the critical element of this row variation: This move isolates your back muscles so you can activate them without stressing your hips or utilizing momentum to cheat.

• Dumbbell Row: The dumbbell row, or the single-arm dumbbell row in this instance, can increase your upper back strength, supplement hypertrophy, and correct muscular asymmetries. No matter what your training goals may be, you should probably have at least one single-arm exercise in your rotation.

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