Nutrition Corner

14 Heart-Healthy Recipes That Don't Taste Like 'Diet Food': Whether it's a dessert, breakfast cookie, chicken recipe, or vegetarian dish, these heart-healthy recipes are full of flavor and fit any occasion.

In search of healthy lunch ideas? Whether for school or work, these tips make things easy: The school year is in full swing, and while you may have had ambitions to pack healthier lunches for you or your kids this season, life is busy and expensive.

Recipe for The Day

Chicken Fajita Quesadillas Are Packed with 29 Grams of Protein: These 5-ingredient quesadillas take just 10 minutes to make. Using pre-sliced onions and peppers plus a taco seasoning blend helps keep the ingredient list (and prep time) short. If you like a little heat, use pepper Jack cheese in the filling.

Lifestyle & Fitness Focus

Being a morning person comes with major benefits for your brain and body - 5 ways to become one

• Make incremental changes: The best way to sustain new habits is to start slow. Instead of trying to jump out of bed two hours earlier than usual, push your alarm up by 15 to 20 minutes and see how you feel. Small victories create new habits.

• Give yourself an intention and incentive: The intention behind why you’re making a change is the key to long-term success and adherence. Ask yourself, “Why do I want to get up earlier in the morning?” and “What do I hope to gain by changing my schedule?

• Master the morning routine: Starting the day with calming activities like meditation or enjoying a nourishing breakfast promotes focus, productivity, and sets a positive tone for the rest of the day.

• Have a consistent bedtime and wake up: Once you begin incrementally adjusting your sleep and wake schedule, stay as consistent as possible. This ensures you get sleepy around the same time each night, experts say, which helps you fall and stay asleep.

• Limit alcohol and caffeine: Using alcohol to help you sleep or extra caffeine to wake up is not sustainable. While alcohol may help people fall asleep, it does not promote sustained sleep throughout the night.

How to Get Bigger Biceps in 4 Steps

• Take a weight off: Rather than trying to reach your personal best with each rep, load the bar with weights you can comfortably lift 12 to 15 times. Each massive rep actually uses up testosterone, so push your body too hard and you’ll actually deplete your body’s best muscle-building chemical.

• Train less: When it comes to how to get bigger biceps, playing hard to get is your best strategy. In fact, you should only give your mirror muscles your full attention 20-30 mins per week for best results.

• Go hard or go home: If you want to come equipped with a couple of sleeve-rippers then you have to work for them – but not for very long. Short 20-minute bursts of High-Intensity Interval Training (HIIT) are the best way to blow up your bi's as they target your larger muscle fibres.

• Use your brothers in arms: The muscles you love the most only make up a third of your arm; your triceps are twice as big and your forearms are too large to ignore. The answer: compound exercises that hit all your arm at once.

You can’t force holiday cheer—but 3 habits can help you feel happier this season

• Practice gratitude with the “George Bailey effect”: If you want to practice cultivating gratitude this holiday season, try the “George Bailey effect”: think of something specific you feel grateful for and then think of ways this thing or event might never have happened or might never have been part of your life.

• Design intentional gatherings: Loneliness is not a feeling we can just magically change, but we can work on cultivating our connections by making our gatherings more intentional. Connection doesn’t happen on its own. You have to design your gatherings for the kinds of connections you want to create.

• Focus your attention on what matters: If we want to allow for connection this holiday season, we need to be willing to let go of some of the less important things that compete for our attention during the holidays, so we can focus more of our attention on the things we really care about and that will be more likely to bring us—and others—genuine happiness.

An Expert Trainer Says You Only Need These 4 Moves To Build Stronger, More Muscular Arms At Home

• Cross-body curl: Hold dumbbells by your sides with your palms facing. Curl one dumbbell to the opposite shoulder. Pause, then lower under control. Repeat on the other side, alternating sides for each rep.

• Lying triceps extension: Lie on the floor with your knees bent and feet flat on the floor, or lie on a weights bench if you have one. Hold dumbbells, or a single dumbbell held in both hands, above your head with your arms extended and palms facing. Keeping your upper arms still, bend your elbows to lower the dumbbells behind your head. Use your triceps to extend your arms and lift the dumbbells back to the start.

• Biceps curl to hammer curl: Stand holding dumbbells in by your thighs with your palms facing forward. Keeping your upper arms pinned to your torso, bend your elbows to raise the dumbells to your shoulders. Pause, then rotate the dumbbells so your palms are facing. Lower the dumbbells under control to your thighs. Rotate the dumbbells so your palms face forward.

• Triceps dip: Find a sturdy platform like a chair, step or weight bench if you have one, and sit on the edge with your hands on the surface by your sides, and your legs extended and heels on the floor. Keeping your arms extended, move your bum off the chair. Bend your elbows to 90° to lower your body. Extend your arms to push back up to the start. Make this easier by bending your knees and bringing your feet closer to you.

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