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5 Easy Ways to Find Healthier Options While Grocery Shopping
Your 4 Healthy Headlines
Hey there, welcome to another edition of The Healthy Habits! I hope you're all feeling as healthy and energetic as you aim to be.
If the week has left you a bit drained, don't worry – we're here to help each other stay on track towards our wellness goals.
Todays Healthy Habits:
Your 4 Healthy Headlines
Natural Energy Boosters: Foods That Give You Energy
21 Arm Exercises You Can Do With and Without Weights
4 Healthy Headlines
5 Easy Ways to Find Healthier Options While Grocery Shopping
To make smart food choices amidst confusing health claims and labels, follow these tips:
Read Nutrition Labels: Always check the nutrition labels, even for “healthier” options. Compare different brands and choose those with lower sodium, saturated fat, trans fat, and added sugars.
Watch for Hidden Ingredients: Be aware that sodium and added sugars can appear under various names, which can make it difficult to gauge their true content.
Opt for Frozen, Canned, or Dried Produce: These alternatives can be as nutritious as fresh produce and often last longer. Choose canned fruits packed in water or light syrup and select frozen or canned vegetables with low sodium.
Choose Whole-Grain Foods: To ensure you’re getting whole grains, look for “whole-grain” or “whole” followed by the grain name as the first ingredient. This applies to bread, cereals, crackers, and pasta.
Look for the Heart-Check Mark: This mark indicates that the product meets the American Heart Association's science-based nutrition criteria, making it a reliable choice for a healthy diet.
By following these tips, you can make healthier choices more easily while shopping.
Healthy Fact of the Day: Staying hydrated is crucial for overall health, and drinking water can help increase your metabolism by up to 30% for about 30-40 minutes after consumption. This boost in metabolism can aid in weight management and improve energy levels. For optimal benefits, aim to drink about 8 cups (2 liters) of water a day, and more if you're active or in hot climates.
Think your glutes are just there to enhance your jeans? In reality, they play a crucial role in helping you stand upright, climb stairs, and run. Strengthening your glutes, which include the gluteus maximus, medius, and minimus, not only improves your overall movement but can also help alleviate lower back pain.
Here are some bodyweight exercises designed by certified trainer Brynn Putnam to target your glutes. While you don’t need equipment for these exercises, using a step or sturdy chair can be helpful for some, and incorporating medium-weight kettlebells or dumbbells can increase the intensity.
Beginner Butt Workout with Bodyweight Exercises
Hip Drive
Sit on your knees with your legs together and your butt resting on your heels.
Squeeze your glutes to lift your butt and rise into a kneeling position.
Slowly lower back down while keeping your glutes engaged.
Perform 15 to 20 reps.
Bottoms-Up Lunge
Start by kneeling on the floor.
Bring your left foot forward so you’re kneeling on your right knee.
Push into your left heel and engage your glutes to stand, lifting your right knee.
Lower your right knee back to the floor and return to the starting position.
Repeat on the other side.
Do 15 to 20 reps per side.
Hip Thrust
Begin seated on the floor with knees bent and feet hip-width apart.
Place your hands on the floor under your shoulders, fingers facing away from your body.
Squeeze your glutes to lift your hips into a tabletop position. Keep your neck long and avoid scrunching your shoulders.
Hold for a count of 5.
Slowly lower your hips to the floor.
Perform 15 to 20 reps.
Glute Bridge
Lie face up with knees bent and feet shoulder-width apart.
Raise your hips straight up off the floor, engaging your glutes and tightening your core.
Lower your hips slowly, resisting on the way down.
Complete 15 to 20 reps.
Side Skaters
Stand with feet together and crouch down by pushing your hips back, keeping your back flat and abs engaged.
Jump as far as you can to the right, landing lightly on the ball of your right foot.
Jump as far as you can to the left, engaging your glutes to push off and landing lightly on your left foot.
Repeat, swinging your opposite arm forward with each jump.
Perform 15 to 20 reps per side.
Modification: To make it easier, replace jumps with big steps from side to side.