Nutrition Corner

Feel like you should be drinking less: But people who don't meet formal criteria for this disorder can still experience toxic effects and suffer other serious harms from alcohol, says Dr. John F. Kelly, professor of psychiatry in addiction medicine at Harvard Medical School. And as research turns up new evidence about alcohol, many people are considering the benefits of drinking less, even if they're not ready to stop imbibing entirely.

Replacing processed red meat with beans and nuts may help lower dementia risk: A study presented at the Alzheimer’s Association International Conference 2024 found that daily consumption of processed red meat, like bacon and bologna, raises the risk of dementia by 14%. Conversely, substituting processed red meat with nuts and legumes can lower this risk by 20% and may reduce cognitive aging by more than a year. While a heart-healthy diet is helpful, no single food has been shown to prevent or cure Alzheimer’s, underscoring the complexity of addressing dementia through diet alone.

Recipe for The Day

Wholesome Tuna Grain Bowl with Turmeric Sweet Potatoes & Spicy Yogurt Dressing: A Flavorful and Nutritious Delight! This Healthy Tuna Grain Bowl is a powerhouse of nutrition and flavor! The combination of tender, turmeric-infused sweet potatoes provides a vibrant dose of antioxidants and anti-inflammatory benefits, while the whole grains add fiber and sustained energy. The star of the dish, tuna, offers a lean source of protein rich in omega-3 fatty acids, promoting heart and brain health. Topping it all off is a zesty spicy yogurt dressing, which not only adds a delightful kick but also brings in probiotics for digestive health. Together, these ingredients create a deliciously balanced meal that’s as satisfying as it is nourishing, making it an ideal choice for anyone seeking a wholesome and tasty option!

Lifestyle & Fitness Focus

I'm a Personal Trainer. This Is the Best 4-Week Weight-Loss Workout Plan

Many people believe they need to overdo cardio for weight loss, often leading to unsustainable workout routines. While cardio and strength training are important, success comes from sticking to a manageable routine and balanced diet. This four-week workout plan focuses on efficient 30- to 60-minute sessions that can be done anywhere, progressively increasing in difficulty. By combining strength training and interval running, it boosts metabolism and overall fitness, making it easier to lose weight without feeling overwhelmed. The plan emphasizes consistency and includes active recovery days, highlighting that healthy eating is essential alongside exercise for effective weight loss.

1. Interval Run: Alternating between periods of high-intensity running and lower-intensity jogging or walking. This boosts cardiovascular fitness and burns calories efficiently.

2. Dumbbell Bench Press: Lying on a bench, you press dumbbells from chest level upward. This exercise targets the chest, shoulders, and triceps, helping build upper body strength.

3. Lat Pulldown: Using a cable machine, you pull a bar down towards your chest, engaging your back and biceps. This strengthens the upper back and improves posture.

4. Dumbbell Split Squat: With one foot forward and the other back, you lower your body into a squat while holding dumbbells. This targets the legs and glutes, enhancing lower body strength and stability.

5. Burpees: A full-body exercise that combines a squat, push-up, and jump. It increases heart rate and works multiple muscle groups, making it great for burning calories.

6. Mountain Climbers: In a plank position, you drive your knees toward your chest alternately. This exercise improves core stability, cardiovascular endurance, and agility.

7. V-Ups: Lying on your back, you lift your legs and upper body simultaneously to form a “V” shape. This targets the core and helps improve abdominal strength.

8. Farmer’s Carry: Holding weights in each hand, you walk a designated distance. This enhances grip strength, core stability, and overall endurance.

These exercises are designed to be time-efficient and can be adjusted for intensity, making them accessible for various fitness levels while promoting effective weight loss.

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