Nutrition Corner

5 Delicious Cottage Cheese Recipes to Up Your Protein: Lower in calories and fat but higher in protein than its dairy cousins, cottage cheese is a healthy swap for milk, butter, and mayo—and it's surprisingly delish on it's own.

Is ‘WaterTok’ Healthy for People Who Don’t Like the Taste of H20? If you can’t bear the standard stuff, TikTok’s ‘water recipes’ may be appealing

Recipe for The Day

This mixed berry and pistachio crumble will balance your blood sugar: Could tweaking the way you eat be the key to better sleep, a sharper mind and more balanced blood sugar? A brand-new book says yes

Lifestyle & Fitness Focus

4 Science-Backed Ways to Feel Good About Your Body Every Day

• Have Perspective on Social Media: It's natural to compare our lives with those of others, but people tend to post disproportionately positive updates and neglect the not-so-glamorous aspects of their lives. Tell yourself that everyone has problems and that you may be overestimating how happy other people truly are.

• Eat Strawberries and Blueberries: Snacking on a mix of strawberries and blueberries may lower your risk of a heart attack. Here's another reason to smile: Strawberries may make your teeth whiter.

• Take a Walk Outside: A walk outside is more than just exercise: Research from the University of Michigan has found that being in nature can improve cognitive function.

• Relax in a Magnesium Bath: Take a bath with Epsom salts. They're rich in magnesium, the fourth most abundant mineral in the body and a natural muscle relaxant.

5 Ways to Add More Fiber to Your Diet

• Shower your food with seeds: Try adding chia seeds or ground flaxseeds to your morning yogurt, oatmeal or smoothie. You can also mix them whole into baked goods, coatings for meat and fish, and with breadcrumbs in meatloaf and casseroles.

• Take a (bean) dip: Seven-layer dip, cowboy caviar and garlic-rosemary-cannellini bean dip are all easy ways to sneak in some fiber. Pair them with lentil chips, seedy crackers or carrot sticks for an extra dose of fiber and crunch.

• Bulk up your salads: Greens like kale, green cabbage and brussels sprouts make a solid, fiber-filled base for your salad.

• Don’t skip dessert: Go for a little something sweet at the end of a meal, as long as that dessert is dark chocolate. An ounce of dark chocolate, which has less sugar and fat than milk chocolate.

• Splurge on fancy avocado toast: Did you know that one avocado satisfies as much as a third of your daily fiber requirement? Try adding a few slices to sandwiches and salads, or alongside eggs at breakfast.

4 Things That Ruin a Healthy Salad

• Forgetting Protein: People think of salad as this wimpy meal that’s not very filling or exciting.” To remedy that, she advises including some protein and fat to make it more satiating. Poultry, fish, avocado, cheese, egg, nuts, or beans are all good options.

• Drowning in Dressing: You want to hit that sweet spot with your salad — not too light, but not too heavy, either. The dressing can be one of those factors that destroys your calorie budget, but don’t feel like you have to skip it. A salad without dressing is sad and boring.

• Going Crazy on the Croutons: Croutons can be high in refined carbohydrates, sodium, and saturated fat.

• Using Light Greens: Iceberg lettuce isn’t exactly the nutritional wasteland you may have heard it is. It has some vitamins and minerals, according to USDA data, and is low in calories. But it pales in comparison to the nutrients in darker greens like spinach and kale.

4 Butt Exercises Better than Squats

• Donkey Kicks: Donkey kicks primarily target the glutes, but they are very useful for strengthening several areas of the lower body.

• Fire Hydrants: The fire hydrant targets the outer glutes, core, and hips. This is a great exercise to tone and firm your butt and thighs, strengthen the hips, and also tighten your core.

• Bird Dog: The bird dog exercise works the erector spinae, rectus abdominis, and glutes. These muscles allow for correct movement, control, and stability of the whole body.

• Lunges: Lunges are a powerful exercise, allowing you to shape and strengthen almost every muscle in the lower body-the hips, glutes, quads, hamstrings, and calves.

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