10 Nutrients Scientifically Proven to Make You Feel Awesome
Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety . How can foods improve our moods? Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?). A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. 1. The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes. How eating it helps: Found in a variety of sources (non-dairy included), calcium is often paired with vitamin D to help regulate mood fluctuations attributed to PMS . Food Sources of Calcium:
Abs on Fire Workout
Take your abs to the next level with a workout designed to sculpt them fast. This will really set your abs on fire but it will also give you some great results. Six challenging exercises and three different levels are designed to help you sculpt stronger abs. What it works: Upper, lower and lateral abs. Tip: Every time you tense the abdominal muscle wall exhale. Download High Resolution .PDF poster
100 no-equipment workouts
5 Fast Rules to Be Bigger, Leaner, and Stronger: The World's Smartest Workout
If you want to pack on muscle fast, the old saying is true: You need to train smarter, not harder. Using my five new principles of size, all it takes is 3 exercises, 3 days a week. Monday 1. Bench press 2. Do 25 total reps of each exercise, using a weight you can lift 4 to 6 times before your speed slows down or your form changes. (Tuesday: Rest) Wednesday 1. Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12 times before your speed slows down or your form changes. (Thursday: Rest) Download the 8-Page Pack on Muscle Like a Pro Guide Friday 1. Do 15 total reps of each exercise, using a weight you can lift 2 to 3 times before your speed slows down or your form changes. For more cutting-edge workouts and no-nonsense training advice, order your copy of Men's Health Huge in a Hurry, by Chad Waterbury, at mhhugeinahurry.com. TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
Sleep Better Tonight
Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts—and there’s more to it than just a comfy bed. Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep. But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed—and it’s not hard to do. Every little habit—from what you eat and drink to when you exercise and watch TV—can impact your sleep. 6:30 A.M. - Skip the snooze button. 7:30 A.M. - Exercise. 11:00 A.M. - Take a breathing break. 1-2 P.M. - Cut out caffeine. Caffeine Count You know that coffee’s got a lot (95 mg in 1 cup), but the amount in other items may surprise you. Coffee ice cream, 1 cup = 48 mg Diet Coke, 1 can = 47 mgTea, 1 cup = 40 mgDark chocolate bar, 1.45 oz = 25 mg 3 P.M. - Go outside. 7 P.M. - Eat dinner. 10 P.M. - An hour before bedtime, have a proteincarb combo snack.
