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August Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
With summer here and grilling out, you have to try this healthy snack or you can use as part of your lunch.

Grill pineapple slices and enjoy them in half a cup of cottage cheese.  Super yummy and great to mix ahead!  Check out the health benefits of both the pineapple and cottage cheese below.

Benefits of Pineapples
1. Bromelain
The bromelain content of the pineapple core and stem helps the body break down protein particles during digestion, encouraging overall digestive health. Bromelain also has anti-inflammatory, anti-clotting and natural detox properties.
2. Vitamin C
Pineapples are very high in vitamin C that assists with collagen synthesis. This helps to encourage the health of the bones, skin, organs and blood vessels.
3. Manganese
Increasing your intake of manganese through pineapples can help to increase your overall energy levels and protect the cells from free radicals. Manganese helps the body to utilize biotin and thiamine to better synthesize fatty acids and maintain bone health.
4. Potassium
The high amounts of potassium in pineapple can help to improve the balance of electrolytes in the body that can promote kidney function and help you avoid muscle soreness and cramps. Potassium also helps the body to control the blood pressure and heart rate.
5. Vitamin A and Beta-Carotene
Vitamin A and beta-carotene can help to eliminate free radicals while improving the immune system and eye function.
6. Low Calories and High Fiber
Pineapples naturally contain few calories, cholesterol or saturated fat, but are high in fiber which makes them an ideal snack food for those that are trying to lose weight.

Complete Protein
Cottage cheese is packed with protein. Like other animal-based proteins, cottage cheese provides all the amino acids you need, making it a source of complete protein. Your body breaks this protein down into its individual amino acids, and then re-assembles those amino acids into new proteins needed to maintain healthy tissue.

Barbell Bent-over row

Muscles: middle back, lats, biceps, shoulders

1. Stand with your feet shoulder-width apart while holding a barbell with an overhead shoulder-width grip.

2. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor.  Your legs should be straight but unlocked and your arms straight beneath your shoulders.   Draw the weight up until it reaches your chest.   Pause, then slowly lower the weight and repeat.