Nutrition Corner

Foods to Avoid During Pregnancy: During pregnancy, it's crucial to avoid certain foods to safeguard both your health and that of your developing baby, particularly undercooked and unpasteurized items, as well as thoroughly washing fruits and vegetables. Additionally, limit caffeine and avoid alcohol, and be attentive to your body’s reactions to foods, as hormonal changes may alter your tolerance for previously enjoyed items.

Why Do I Eat When I’m Not Hungry? Binge eating involves losing control and consuming large amounts of unhealthy food in a short time, which can be particularly harmful for those with diabetes, while emotional eating is triggered by feelings like stress or sadness. To manage these eating patterns, it's beneficial to establish regular healthy meals, avoid keeping binge foods at home, and find alternative activities like physical exercise or engaging in hobbies to cope with emotions.

Recipe for The Day

Quinoa Bowl with Chicken and Avocado Cream: The Quinoa Bowl with Chicken and Avocado Cream is a flavorful, easy-to-make dish that combines crunchy tortilla chips and roasted pepitas with creamy avocado and hearty quinoa, yielding four servings. Preparation takes about 45 minutes, and the recipe includes tips for cooking quinoa in advance and using rotisserie chicken to save time on busy nights.

Lifestyle & Fitness Focus

The Best Lower Ab Exercises for a Tight Core

The term "lower abs" can be misleading, as your rectus abdominis muscle spans your entire midsection, connecting to your pelvis. The most effective lower ab exercises engage multiple abdominal muscles, strengthening your entire core with each movement.

Key Tips for Success

• Focus on activating your core to enhance muscle engagement and strength gains. A study from Hull University indicates that mental focus on muscle movement increases activity and effectiveness.

• Perform the specified sets and reps for each exercise in succession, resting for 45 to 60 seconds between sets. Aim to complete this workout 3 to 4 nonconsecutive days a week, or mix a few of your favorite exercises into your routine.

Lower Ab Exercises

1. 90-Degree Static Press

   • How to do it: Lie on your back with knees and hips bent at 90 degrees. Press palms against thighs while bracing your abs. Hold for one count and release. Perform 3 sets of 10 reps.

   • Tip: Visualize "zipping" your muscles from your pelvic floor to your belly button during the contraction.

2. Resisted Single-Leg Stretch

   • How to do it: Lie on your back with knees bent into your chest. Extend one leg parallel to the floor while pressing against the opposite thigh. Switch legs to complete one rep. Aim for 3 sets of 10 reps.

   • Tip: Focus on pulling your leg into your chest using your abs, not your thighs.

3. U-Boat

   • How to do it: Sit with knees bent, lean back on elbows, and lift your legs into a 90-degree angle. Move your legs side to side, tracing a "U" shape. Complete 20 reps, alternating sides.

   • Tip: Use your breath to deepen the abdominal work—inhale as you lower, exhale as you lift.

4. Reverse Plank Hover

   • How to do it: Sit with legs extended and hands outside your hips. Lift your hips off the ground, bend knees slightly, and then extend your legs, holding for one count. Perform 3 sets of 10 reps.

   • Tip: Engage your abs to lift and move your hips, using arms and legs for support.

5. Criss-cross Lift and Switch

   • How to do it: Lie on your back, legs extended upwards, crossing the right leg over the left. Lower legs at a 45-degree angle, then lift them back overhead. Complete 3 sets of 10 reps.

   • Tip: Keep your abs pulled in throughout the movement, visualizing the "zip" from your pelvis to your belly button.

Incorporate these exercises into your routine for a comprehensive lower ab workout that engages your entire core!

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