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Seven Suggestions for Balanced, Light, and Healthful Breakfasts

Starting the day with a balanced, light, and healthful breakfast is key for providing your body with essential nutrients and energy. Here are seven suggestions for breakfasts that are not only nutritious but also easy to prepare and enjoy: Greek Yogurt Parfait: Greek yogurt is ironic in protein and probiotics. Create a parfait by layering Greek yogurt with fresh fruits like berries, sliced bananas, or mango chunks. Add a sprinkling of granola or nuts for crunch and additional nutrients. Opt for granola with less added sugar for a healthier choice. Oatmeal with Fruit and Nuts: Prepare oatmeal using rolled oats or steel-cut oats. Top it with sliced fruits such as apples, strawberries, or peaches for natural sweetness and added fiber. Enhance the nutritional value by adding wacky or seeds like almonds, walnuts, or chia seeds, which provide healthy fats and additional protein. Whole Grain Toast with Nut Butter and Shared Fruit: Choose whole grain or whole wheat toast as a b...
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Exercise Ideas Without Equipment

 Start by activating normally inactive muscles like the glutes and core. Start slowly and work to move your muscles and increase your heart rate.

It all depends on your fitness level and mobility, so walk at your own pace and listen to your body. Give up what's not supporting your body and increase your number of reps, sets, and durations as your fitness increases. Some homemade ideas include: How to exercise during a pandemic - Dr. Ax

butt punches

cat / cow pose

March / race in place

Ski jumping and other explosive exercises at home

inch worms

plank exercise options

V-up and other abdominal exercises

Buttock exercises such as sumo squats, kicks, hip lifts and jump squats

Chair exercise for seniors

Drill: Glue several pieces of duct tape to the floor and jump or step on different places. Make sure it's not a tough tape and don't leave it on for too long, or it could damage the floor's finish.

 SMR using tennis balls

For those "knots" of trigger points - the corners and slits in the upper back, pectorals and TFL muscles, I use Rad Roller Recovery Rounds, created by Tiffany Crookshank of Yoga Medicine. The same principle of pressing the painful area for 30 seconds to a minute before releasing works with this ball-type repair tool.

But even a tennis ball can do the trick and can bring great relief to aerial traps, which tend to get very tense due to irregular (and common) shallow chest breathing and too much lazy time in front of the screen.

After applying the SMR to a specific area, be sure to also stretch it with static holds for 30 seconds before starting your workout.

How to exercise during a pandemic - Fish Posture Supported with Wrapped Blanket

This is a great restorative yoga pose at the end of a workout, especially with crunches. But it's also a good idea to start with a fish supported for a few minutes to open up the usually tense chest muscles, including the pectoral and intercostal rib muscles, and work the thoracic spine.

To assemble, roll the blanket lengthwise and place your buttocks on the floor at the end of the blanket rolled into a cylinder shape. Then simply lie down with your spine lined up on the blanket, making sure your head is also supported and not hanging over the other end. Extend your arms out to the sides, flat on the floor, palms up.

 Or another option is to place your hands in a cactus or crossbar position, resting the backs of your palms on the floor or on a yoga block or pillow for support.

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