Whole Grains Health, Neck Pain, and Motivation That Works

Nutrition Corner

In the world of healthy eating, no phrase is thrown around more than “whole grains.” But what are they? And why do we want to eat them?

Review published in Advances in Nutrition finds “five statistically significant associations between dietary factors and pancreatic cancer risk.”

Recipe for The Day

Cherry banana smoothie - Cherries are not only delicious, but also full of an antioxidant called anthocyanins, which help reduce heart disease, cancer and inflammation. Cherries are one of a few food sources that contain melatonin, a hormone that helps maintains the body's circadian rhythm (sleep cycles). Because cherries are high in vitamins C, E and folate, they're great when you crave something sweet.

Lifestyle & Fitness Focus

9 Best Exercise & Nutrition Tips for Women in Their 40s

• Eat enough protein - Feeding your body sufficient protein is necessary in order to preserve bone mineral density, muscle mass, and vitality.

• Incorporate calcium and vitamin D into your diet -Calcium and vitamin D work in concert together to maintain bone mineral density as we age, helping to reduce the risk of osteopenia and osteoporosis.

• Get your fill of H2O - Staying hydrated is key for your overall wellness and ensuring your body functions to the best of its ability.

• Maintain a healthy heart with omega-3 fatty acids - Omega-3 fatty acids found in fatty fish, walnuts, seeds, and soy products are essential for a healthy heart. Omega-3s can help raise your good cholesterol (HDL) and lower triglycerides.

• Try collagen - Your body's production of collagen dwindles as you age, and collagen peptides provide your skin with elasticity.

• Don't skip any meals - Eating smaller meals and snacks throughout the day, with as many food groups as possible, is necessary for proper nutrition and to help regulate your hunger levels and portion sizes.

• Be consistent - Pick activities that you enjoy so you'll look forward to them, which will help you stick to your routine.

• Strength train, and kick up your cardio - Incorporating strength exercises into your schedule at least twice a week can help you fight the decline.

• Be in tune with your body - Be aware of your body's needs and limitations. If a certain exercise causes discomfort or pain, modify it or try something different.

Getting Rid of Neck Pain: 6 Ways to Feel Better

• Avoid prolonged static positions: To prevent your neck from getting stuck in an unhealthy position, it's important to avoid staying in one posture for too long. Regularly moving and changing positions can help alleviate strain.

• Optimize your workspace ergonomics: Adjust your computer monitor to eye level, use hands-free options for phone calls and consider wearing a headset. When using a tablet, prop it on a pillow at a 45-degree angle instead of keeping it flat on your lap.

• Keep your eyeglasses updated: "When your eyewear prescription is not up to date, you tend to lean your head back to see better," Isaac said.

• Limit pillows while sleeping: Sleeping with excessive pillows under your head can limit your neck's range of motion. It is advisable to use a supportive pillow that promotes proper spinal alignment.

• Respect your physical limits: Before attempting any strenuous activities that may strain your neck and back, such as moving heavy furniture, consider the potential impact and seek assistance if needed.

• Make quality sleep a priority: Sleep disturbances have been associated with an increased risk of various conditions, including musculoskeletal pain. Establishing healthy sleep habits can contribute to overall well-being, including neck pain management.

3 Tips to Improve Your Exercise Motivation That Actually Work

• Focus on simply getting yourself to your workout - Just showing up is more than half the battle. So instead of worrying about the actual workout—how hard it may be, or how tired you think you’ll feel afterward—concern yourself with the sole logistical task of getting there.

• Ditch your all-or-nothing mindset - People either believe that they have to do a workout exactly how they imagined it—a full 60 minutes of cardio at 6 a.m or they’ll throw in the towel completely. But having impossibly rigid standards doesn’t allow for any adaptation when life gets in the way. And it’s going to. When our too-high standards aren’t met, it leads to a lot of discouragement and feeling overwhelmed.

• Remember your why - When you’re really struggling to muster up exercise motivation, try to recall why you wanted to start a workout routine in the first place. Was it to run a 5K with your friends? Or simply build the stamina you need to play with your kids? Whatever the reason, remembering and focusing on your “why” can be “such a powerful tool” to keep you motivated.

6 Best Dumbbell Exercises for Bigger and Stronger Arms

• Dumbbell Bicep Curl - The dumbbell bicep curl is a classic and highly effective exercise for targeting the biceps, helping you build bigger and more defined arms. It isolates the biceps muscles and allows for a full range of motion, making it a staple in arm training routines.

• Dumbbell Hammer Curl - The dumbbell hammer curl is a fantastic variation of the traditional bicep curl that targets not only the biceps but also the brachialis and brachioradialis muscles. By holding the dumbbells with a neutral grip (palms facing inward), you shift the emphasis to different parts of the arms, helping you achieve well-rounded arm development.

• Dumbbell Tricep Extension (Skull Crushers) - The dumbbell tricep extension, commonly known as skull crushers, is an excellent exercise for isolating and strengthening the triceps muscles.

• Dumbbell Bench Press - The dumbbell bench press is a fundamental upper body exercise that primarily targets the chest, shoulders, and triceps muscles. By using dumbbells instead of a barbell, you engage stabilizer muscles, promoting better muscle balance and strength development.

• Dumbbell Overhead Press - The dumbbell overhead press, also known as the shoulder press, is a powerful compound exercise that primarily targets the deltoid muscles in the shoulders.

• Dumbbell Bent-Over Row - The dumbbell bent-over row is an effective compound exercise that primarily targets the muscles of the back, including the lats (latissimus dorsi), rhomboids, and middle trapezius.

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