Well it’s less than a week before Valentine’s day and you’ve waited a year before realizing that if you are lucky enough to have someone in your life, that you will be standing naked in front of them within the next 7 days.  (If you play your cards right)!

Let’s GO!!!!

1. Standing sideways bend - stand with your legs slightly apart. In one hand grab a dumbbell, a bottle of water, or anything which can simulate a weight, and place your other hand on your waist. The movement is to bend your upper body to the side of the hand holding the dumbbell. You don’t have to bend far, the dumbbell shouldn’t go below the knee. Somewhere in the mid thigh is perfectly alright. 20 reps per side.

2. Side plank - This is a static exercise and a variation of the plank. Position yourself on one forearm, place both legs straight and firmly together.  Support yourself on one forearm and the side of the foot which is on the same side as the supporting forearm.  Hold this position for 20 seconds per side.

3. Diagonal crunches - Do this exercise in a similar way to the regular crunch, but instead of raising your upper body straight, do so for one side and then the next. This works the obliques and your love handles.  20 reps per side.

4. Sideways crunch - Lay on the floor with both legs bent and firmly together. Lower both legs to one side while keeping your upper body straight on the floor. Raise your upper body straight similarly to a regular crunch so the contraction occurs in one side of your waist. 20 reps per side.

5. Sit on the floor with your legs crossed. Take a medicine ball, a dumbbell or any other kind of weight you can work with and place it on the floor to one side of your body. Make sure you need to twist your upper body somewhat to reach this weight with both hands. The movement is to simply pick up this weight from one side and place it on the floor on the other side of your body. 10 reps with your right leg over your left and 10 reps with your left leg over your right.

Repeat the sequence of exercises above 5 times and you’re done!

Happy Velentine’s day!

By Connie Brichford – Medically reviewed by Niya Jones, MD, MPH

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can’t store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein “good” or “bad” is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don’t necessarily eat enough of the “good” protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein
Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: “Try to eat these meats only once or twice a week,” she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don’t have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

Things to Remember
When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

Source