Investigating Caffeine, Chewing Fast, and Keeping Motivated All Week

Nutrition Corner

The Health Benefits of Cottage Cheese: Nutrition Facts and Recipes.

The FODMAP Diet Can Help With Digestive Issues, Here's How It Works: Everything you need to know before trying the FODMAP diet.

Recipe for The Day

Raspberry-Peach-Mango Smoothie Bowl - This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own.

Lifestyle & Fitness Focus

5 Helpful Work-From-Home Tips to Keep You Motivated All Week

• A healthy morning routine sets the stage for the entire day - Start with your sleep routine; ideal hours to get some shut⁠-eye are 10 p.m. – 6 a.m., and being well⁠-rested definitely supports a positive outlook, as well as productivity, all day long. Develop a morning routine you really enjoy before diving into your work-from-home schedule.

• Develop a plan ⁠— not only for the workday, but for the workweek - Carve out specific days of the week that are focused solely on completing client projects, while other days are designated for conference calls and meetings. That way, you can get into the right mindset for that day ⁠— whether it’s going to be driven by dialogue with colleagues or clients, or whether it’s going to be one that is highly focused on getting the work done.

• Stick to your office hours - It’s important to have a start time and end time to each day, and to turn the work⁠-related notifications off on devices so that you can fully enjoy your aprés⁠-work hours!

• Set reasonable expectations - You cannot be all things to all people. While we can all be seduced by the fantasy that we’ll paint the family room, be a fully present partner or parent, and train for a marathon while we’re working from home, you are ONE person who is still working full⁠- or part⁠-time.

• Make your workspace work for you - Privacy, proper lighting, a comfortable chair, and ample room for your files and technology will breed productivity. Make sure you have a full water bottle on your desk in the morning so that you can stay hydrated throughout the day. And keep things organized ⁠— in my opinion, clutter⁠-free is the way to be!

4 Worst Foods For Your Brain Health — Eat This Not That

• Fried chicken - If you can't do without some crisp on your chicken, try breading and baking it instead of deep frying.

• Gummy bears - While sugar in the glucose form is needed as an energy source, too much sugar consumption is linked to impaired memory and an increased risk of dementia. Because of this, you are better off reserving your gummy candy for occasional indulgences and sticking with more nutrient-dense sweet snacks for frequent noshing, like fruits.

• Swordfish - Swordfish is a larger fish, and it is known to tend to have larger amounts of mercury accumulated in its meat. Higher mercury accumulation is linked to lower performance on cognitive function tests. There are scrumptious alternatives like wild-caught SMASH fish (salmon, mackerel, anchovies, sardines, and herring), with much higher omega-3 fats and very low levels of the brain-toxic mercury.

• Hot dogs - Many studies link the consumption of ultra-processed meats to negative effects on cognitive health. Balance out your processed meat intake with brain health-supporting foods like salmon, walnuts, and green veggies.

5 Inspiring Fitness Quotes to Keep You Motivated

• “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” "There is no magic pill" - Arnold Schwarzenegger, seven-time Mr. Olympia

• "I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses." Kobe Bryant, 5-time NBA Championship winner

• "In training, you listen to your body. In competition, you tell your body to shut up.” - Rich Froning Jr., 4-time CrossFit Games champion

• “There’s no secret formula. I lift heavy, work hard, and aim to be the best.” - Ronnie Coleman, eight-time Mr. Olympia

• “If something stands between you and your success, move it. Never be denied.” - Dwayne “The Rock” Johnson, actor and pro wrestler

Forget sit-ups — these 5 moves sculpt your abs in just 15 minutes

Complete each exercise once through before taking a 30-second rest. Repeat for 4 laps of the circuit. Kayla Itsines shares abs workout exclusively with Tom's Guide

• TOE TAPS: 30 SECONDS

• AB BIKES: 30 SECONDS

• SIDE PLANK: 30 SECONDS PER SIDE

• BENT-LEG JACKKNIFE: 30 SECONDS

• MOUNTAIN CLIMBERS: 30 SECONDS