Nutrition Corner

How to Get More Protein - 35 Tricks from Nutritionists: If you're trying to gain muscle mass, strength, or more energy, get ready to pack in the protein. Here's how to get more protein easily.

25 Best High-Protein, Low-Carb Foods, According to a Nutritionist: We've said it before and we'll say it again: Carbs are not the enemy!

Recipe for The Day

Berry Maple Syrup: Add a nutritious boost to your breakfast with this healthy recipe that combines the antioxidants of blackberries and blueberries with the natural sweetness of maple syrup. It takes just minutes to prepare and makes 12 servings.

Lifestyle & Fitness Focus

4 Ways to Tap into Motivation & Overcome Procrastination

• Break tasks into smaller, manageable steps: When faced with a huge and daunting task, it can be overwhelming and demotivating. Break it down into smaller, achievable steps that are attainable for you.

• Set specific and realistic goals: Having clear goals give clear direction and purpose for taking action. Check to see that your goals are specific, measurable, achievable, relevant, and time-bound.

• Change your mood: Many studies have suggested that at the core of procrastination is an emotional regulation issue, an inability to cope with difficult emotions like insecurity, anxiety, and fear of failure. In other words, we tend to procrastinate to avoid negative feelings. One way to address this is to change your mindset. Keep in mind that putting off the work only adds to the overall negativity.

• Find an accountability partner: Having someone who can help you stay accountable for tasks that need to be done is also a great way to beat procrastination and increase your motivation. Find someone — a friend, coach, mentor, or even a group — who’ll be steadfast in tracking your progress and following up with you.

5 benefits of evening workout you should know

• ​It is a perfect stress buster​: Indulging yourself in a workout session in the evening can reduce the stress level you have accumulated throughout the day. Evening workouts are perfect stress-busting activities that can help you ease and have a good night's sleep later on.

• ​It eases body tension​: Long sedentary hours make the body's muscles stiff. A workout session in the evening breaks this tension and helps the body ease. Long sitting hours often inhibit the ability of the body to sleep properly. Hence a moderate-intensity workout is effective in putting you to sleep.

• ​You have more time to workout​: Evening workouts are good options as they give you more time to exercise. You don't have the stress of going to the workplace or worrying about the commute. Most people do not have anything in their schedule during the evening time. This makes it the best time to work out.

• You are likely to perform better​: It is more likely that during the evening time, you can do better at your workouts than you do in the morning. The stress factor plays a major role in this. During the evening, when you have wrapped up your work you are more at ease and have less in your mind to deal with and hence can focus more on your work.

• Evening workouts help in more fat burning​: Evening workouts work best for men as it helps in more fat burning and improves blood pressure control. It also increases muscular performance in women.

4 Health Benefits Of Kombucha

• Kombucha is rich in various types of lactic acid bacteria since acetic acid and other acidic compounds and trace levels of alcohol are produced during its fermentation process. These have a probiotic effect on the body.

• Kombucha and green tea share similar health benefits. Kombucha has a strong antioxidant profile. It contains polyphenols, responsible for most of the kombucha gut benefits. These polyphenols help decrease inflammation which is a common cause of many diseases.

• Acetic and D-saccharin acids in kombucha show antibacterial properties and hence help to potentially kill harmful microorganisms. Kombucha are beneficial against infection-causing bacteria and Candida yeast.

• Kombucha helps prevent the growth and spread of cancer cells because of its high content of polyphenols and antioxidants. It is believed that polyphenols block gene mutation and prevent the growth of cancerous cells. This is also the reason why people who drink Kombucha are less prone to cancer.

How to tone arms: 4 mistakes people make when toning their arms

• Focusing too much on bicep curls: Unless you're a bodybuilder, there is no real reason to pump out the curls. Muscles in the arms are fairly small in comparison to the major muscles in the back and chest. When you break down the movement, for the bicep you're closing at the elbow joint, and for the triceps you're opening the elbow joint. These movements are replicated in all push and pull exercises, which are much more beneficial.

• Cheating by swinging: Arm exercises are easy enough to build into a novice workout using free weights, but they're just as easy to cheat a full rep. As you fatigue, you may find you begin to lose some momentum from the shoulder, meaning you swing the final few reps on the curls to complete your set.

• Speeding your reps: Completing quick reps isn't going to give you the strength gains you desire. You should be aiming for a 1-2 second contraction and eccentric phase.

• Trying to target a specific area for fat loss: Perhaps the most common insecurity women have about their arms is the back - which can sometimes (savagely) be referred to as 'bingo wings'. But with a desire to reduce 'bingo wings' can often come the mistaken assumption that arm workouts are going to help strip any fat build-up in this area.

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