Nutrition Corner

A 7-day Mediterranean diet meal plan to boost your heart health: There’s a reason why the Mediterranean Diet reigns supreme as one of the most popular — and effective — diets of all time.

Here's Your Fat-Blasting 2024 Meal Plan: Achieve your weight loss goals for 2024 with these delicious, nutritious fat-burning meals that you can cook right now.

Recipe for The Day

Spiced pomegranate and orange glazed ham recipe: Learn how to make Donna Hay’s showstopping ham, glazed to sticky perfection.

Lifestyle & Fitness Focus

3 Productivity Tips To Help 'Get The Job Done'

• Try A New Type Of Desk: If sitting doesn’t work for you, try a standing desk. There are tons of innovative desk varieties out there on the market today. There are floor desks if that works for you. There are desk chairs you can buy that allow you to sit crisscross-applesauce. Whatever position you feel more productive in, there’s a desk for it.

• Create To-Do Lists: This sounds like a no-brainer, but a lot of people rarely follow through with this. Planners and to-do lists are invaluable resources for staying productive. It helps to be able to physically cross something off a list or X out a day in a planner. Writing things down also helps you remember them better and puts you in a better position for your work flow.

• Keep Yourself Moving: Remember how I said there are desks for everyone? You can get workout desks now. These treadmill or bike desks are helpful for those who like to keep their bodies in motion. An alternative to that would be a walk at lunchtime. Fresh air, or getting your body moving, helps to re-center you and help you stay rejuvenated for the rest of the day.

Wondering How to Get More Energy? 5 Ways to Get a Boost

• Snack right: Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack. Food is energy for the body, and the right foods can give you steady, ‘time-released’ energy.

• Drink plenty of water: Dehydration is one surprising reason you may be lacking pep. For extra hydration, consider adding an electrolyte tab to your water since water with electrolytes can help hydrate cells faster than plain water alone .

• Get moving: There’s clear evidence that exercise can make you more energetic. University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts.

• Take a power nap: If you feel yourself nodding off after lunch, go ahead and put your head down. A midday snooze can be an excellent pick-me-up. If you tend to sleep well at night, and you would like to get through a slump in the day, a short nap can be really restorative. The key is to keep it brief, no more than 20 to 30 minutes. Sleeping an hour or longer during the day could have the opposite effect.

• Bend a little: If you don’t have time to get out and exercise, try stretching to rev up. Any kind of movement in the middle of an afternoon slump is going to help your energy. Dynamic stretching is especially good at getting the job done. Dynamic stretches are movement-based and take your joints through their full range of motion, improving circulation throughout your body.

Lemon water 101: What are the benefits of drinking it?

• Antioxidants and flavonoids: Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects. Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants help to reduce the risk of many health conditions, including cardiovascular disease, diabetes, obesity, and cancer.

• Kidney stones: Kidney stones are a buildup of minerals that collect in the kidneys. Increasing the amount of citrate in the body can help prevent kidney stones from forming by stopping calcium from binding with other compounds. Lemon water contains high amounts of citrate.

• The benefits of water: Since lemon water is water with lemon juice, it has all the benefits of regular water. Drinking plenty of water can: prevent dehydration, which can contribute to mood changes, constipation, and brain fog, help people maintain a moderate weight when replacing sugary drinks, and lubricating the joints.

Hany Rambod Shares 3 Best Bicep Exercises For Muscle Growth

• Hammer Curls: Hammer curls have been a staple for decades in bodybuilding and Rambod believes it is still one of the best exercises to gain size.

• Spider Curls: That's the one where you're leaning forward on a bench, chest is up on there, and you really get that great contraction.

• Drag Curls: The final exercise was drag curls. Hany Rambod mentioned the curl machine from Panatta as one of his favorites right now. He acknowledged that many gyms might not have this machine so it can be substituted with a straight or cambered bar.

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