One day you’re cool, the next day you’re wondering out loud whether that’s a Northern Cardinal or a Scarlet Tanager. Turns out, that’s pretty cool too: If you’re into bird-watching, you may actually be doing your brain a favor. Spending time noticing and identifying birds is like a mini workout for your mind — sharpening focus, lowering stress and even improving your mood, according to a new study. “[Birding] combines fine-grain identification, visual search and attention to the immediate environment and sensitivity to motion, pattern detection, building these elaborate conceptual networks of different related species,” the appropriately named lead study author Erik Wing tells NBC News. Another reason why bird-watching is beneficial: It also means walking and spending time in nature — two simple habits that are genuinely good for your health.
💪 Strengthen your abs like Gisele Bündchen
The 45-year-old model recently posted about her go-to core workout on her Instagram — and am I wrong in thinking that it actually looks doable? “[These exercises] have helped me gain my core strength back after my third pregnancy,” says Bündchen, adding that she wishes she’d known about them sooner because she feels her core is much stronger now. In the video, she demonstrates each of the five Pilates-like moves, which begin on hands and knees. The simple sequence starts with lifting knees a few inches off the floor and lowering them back down. You can see the additional moves in her video. Throughout the routine, Bündchen recommends tightening your core muscles on each exhale to support and protect your lower back.
🍽️ Try the 30-30-3 method
There’s no shortage of numbered methods for getting healthier — and here’s one more you might want to consider: The 30-30-3 method. Developed by physician Dr. Amy Shah, it focuses on eating 30 grams of protein at breakfast, 30 grams of fiber throughout the day and three servings of probiotic foods daily, reports Self. You can easily meet the protein goal by having 1 to 1 ¼ cup of Greek yogurt with chia seeds, berries and nuts for breakfast, which packs in about 30 grams of protein. Plus, an ounce of chia seeds has 10 grams of fiber, while a cup of raspberries has 8 grams. Or if you have lentils (15.5 grams of fiber per cup) or black beans (15 grams of fiber per cup) with lunch, you’re already halfway to reaching your fiber goals. You can also up your intake of natural probiotics, aka fermented foods, like kefir, kimchi, miso, kombucha or sauerkraut. Nutrition experts say they’re fans of the eating plan. “What I like about the 30-30-3 method is that it quietly fixes what most people are missing without asking them to overhaul their entire life,” says Erin Jowett. “Protein at breakfast, fiber across the day and probiotic foods aren’t trendy; they’re foundational.”
🛀 Soak in a bath to beat winter doldrums
Cold, dark winter days can take a toll on your mood. In a quest for simple, creative ways to cope until the sunshine returns (soon!), Cup of Jo asked people which inexpensive buys make this season feel a little more bearable. Food writer Casey Elsass, who says her feelings about winter can be summed up as “mostly loathing and despair,” shares that having a bath soak — a mixture of salts, minerals or other ingredients that dissolve in a warm bath and promote relaxation — has been a game changer. (She’s “obsessed” with this Japanese Onsen Saru bath soak, which is currently sold out.) “I don’t totally understand what the Himalayan salt and magnesium flakes do, but I’ll tell you, I feel like a spaghetti noodle after. And the cedar and pine scent is absolutely divine,” she says.
🌿 Sprinkle on some parsley
The humble herb may not get as much attention as, say, oregano or basil, but it packs a surprising nutrient punch. Julia Zumpano, a dietitian with the Cleveland Clinic Center for Human Nutrition, tells Today that parsley is one of the healthiest herbs you can eat. It boasts the highest concentration of flavones of any food, according to the USDA. Flavones, which are found in plants, fight free radicals to save cells from damage while protecting heart health. Parsley also offers some vitamin C, A and K, which benefits your immune system, skin and vision. Need some inspiration? Here are 31 ways to use parsley.
🎤 Do a vocal vibe shift
There are plenty of tried-and-true ways to start your day off right — getting some sunshine first thing, avoiding immediately scrolling on your phone or doing a quick stretch. But if you’re open to something a little unexpected that can help you start your day feeling calm and grounded, try a vocal vibe shift. “Just a few minutes of humming, singing or light vocalizing stimulates the vagus nerve and regulates the nervous system,” positivity psychologist Andrea Lein tells Real Simple.
🕙 Snack on spiced walnuts before bed
Craving a sweet and crunchy late-night snack that’s also good for you? Grab a handful of spiced walnuts. Not only are they loaded with omega-3 fatty acids, antioxidants and fiber, which can help lower inflammation and protect heart and brain health, they also contain two key ingredients to help you get a better night’s sleep: melatonin and magnesium. “Walnuts are a good source, with 45 mg of magnesium per 1-ounce serving,” dietitian Karman Meyer tells
