Saturday, 7 December 2013

The Job Habit That Can Burn You Out

Faking it is just as bad in the boardroom: Hiding your real emotions during meetings makes the time less effective--and can leave you so exhausted, you'll quit, reports a new study in the Journal of Occupational and Organizational Psychology.

You fudge your true feelings in order to save face and impress people in a powerful position, says study author Joseph Allen, Ph.D, of the University of Nebraska at Omaha. But while you may think nodding at your boss' confusing explanation will score you points, focusing on impressions instead of the actual meeting means you're missing the takeaways from the talk.

Of course you want to impress the big cheese--but you might just fake it 'til you break. "When we deplete our emotional and intellectual resources, we need time to recover and recuperate," says study coauthor Linda Shanock of the University of North Carolina at Charlotte. "Since most people attend multiple meetings each week, faking emotions so often can exhaust people to the point of quitting."

If the entire point of a meeting is to encourage dialogue, hiding your questions and opinions won't fly. Here are three tricks to help you speak your mind and still impress your boss:

1. Come prepared. All meetings need an agenda, and it should be shared with attendees beforehand, says Allen. If the invite doesn't state the purpose, reach out to the meeting organizer beforehand so you know what's in store. Setting your own goals and points to bring up as an attendee can minimize the need to mask your thoughts, says Shanock.

2. Play nice. Many times, people avoid asking for clarification for fear it'll look like--or prove--they weren't paying attention. How you say something is almost more important than what you say, says Shanock. Stick with a respectful and genuine tone to avoid looking subordinate or irresponsible. Try, "Sorry if you already explained this, but I'm still a little unclear on X." Pretty sure you spaced for a sec? Write down your question and have a side conversation after the meeting with a trusted colleague who can clarify, Allen suggests.

3. Resist the urge to check email. Your coworkers--especially women--don't appreciate when you look at messages during meetings, finds a new study from the University of Southern California. Some in the study were even offended by others leaving their phones out on the table. "People should come to a meeting willing to contribute to the discussion, but to do this, you have to pay attention and not be checking emails," says Allen.

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When 'Naughty' Isn't So Nice

Still stumped about what to get her for the holidays? On this week's episode of Men's Health Live, co-hosts Peter Moore and Gregg Stebben comb the pages of our 2014 Gift Guide to find the best stuff your wife will want. Stebben wants to know how to choose a "naughty" gift for her--while Moore takes issue with the word altogether:

"There's something beautiful about relations between husband and wife, man and girlfriend, and I don't know where the 'naughty' thing comes in. I think it's like we're applying Victorian standards to something that is a beautiful expression of a relationship."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

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Friday, 6 December 2013

Watermelon juice aids muscle recovery

Help your muscles recover after a tough workout.

It's a staple among the exercise in-crowd, but now watermelon juice has the blessing of science for speeding recovery from muscle soreness.

In a study reported in The Journal of Agricultural and Food Chemistry, athletes who knocked back fresh watermelon juice an hour before exercise experienced less muscle soreness than without the WJ.

Just watch the pips.

NEXT: Ultimate-energy juice>>

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Core Strength: Your Ultimate Guide To Core Training

Stop complicating core stabilization with endless crunches and leg lifts. Start using basic lifts that build the foundation of strength and core training!

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Take The Lunge: Build Your Lower Body With This Overlooked Move!

Lunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!

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Fighting Shape: Ryan Bader's Dynamic Warm-Up, Workout, And Nutrition

Get a glimpse into how UFC star Ryan Bader trains and eats. It's about as intense as intense gets. The video warm-up will get you ready for any fight!

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Great Gifts For Her

Buying for your gal is hard. Make it easy. Go to Rodales.com and pick from a curated selection of eco-friendly and awesome ideas like these.

GINGER MUSCLE SOAK
Draw her a bath to ease soreness after an intense workout with this muscle-relaxing blend of essential oils. Or give her an unforgettable massage.
Natural Hero, $18

DART LONG-SLEEVED HALF ZIP
Help her stay warm and fresh during those outdoor winter runs with this pullover made from merino wool that's naturally odor resistant.
Icebreaker, $140

OAT MILK TEA
Bring the spa home with this pure, luxurious way to rejuvenate her skin. The milky tea is perfect for combating cold-weather blues from dry, itchy skin.
Fig+Yarrow, $14

CROPPED V-FRONT YOGA PANTS
She'll love these flattering yoga pants both during her workout and at brunch afterward. You'll love how they hug her body.
SteelCore, $60

 

If you liked this, you'll love Men's Health's Tech Guide 2014.

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Know Your Numbers

HAVE A GOAL
The best way to become more active is to combine tracking with goal setting, says Dena Bravata, M.D., M.S., a Stanford University researcher. Set a target: 10,000 steps is great for a healthy guy, but even modest goals challenge you to move more than you would when tracking alone.

MH PICK: Fitbit Force
A smart display makes this a sleek watch, with constant monitoring of daily activity. $130, fitbit.com


FACTOR IN ERROR
Monitors can overestimate calories burned by as much as 40 percent, says Dan Heil, Ph.D., an exercise physiologist at Montana State University. So track intensity, not overall burn. Compare from workout to workout to see if you're ramping it up enough.

MH PICK: Nike+ FuelBand
Nike's Fuel system provides excellent long-term goal tracking. We also love the slim band's cool LED readout. $149, nike.com
 

BE PATIENT
Resting heart rate is a great metric for gauging fitness, but it's best for long-term changes, Heil says. Record your resting heart rate in the morning before you get out of bed, and check for improvement after several months.

MH PICK: Withings Pulse
This monitor takes your pulse from your fingertip. Stow the device in your pocket to track steps, elevation, distance, and calories burned. $100, withings.com


If you liked this, you'll love Eight Tech Marriages We Want In 2014.

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Is There Space on Your Face for Glass?

Google has been media-shy with Glass, its new wearable computer. Only about 10,000 of the devices were available to selected consumers and developers, and media experiences have mostly been brief demos.

You can't blame the company for taking baby steps here; initial reaction has veered between manic excitement and derisive snorts at both the potential for privacy violations (via that camera) and, well, the dork factor. Though Ashley pulls the look off quite nicely in the photo above, people who have encountered "Explorers" (Google's name for its early adopters) in social situations have generally steered clear.

I spent some quality time with Glass recently and came away with this revelation: In one form or another, this is our future. No, the current incarnation won't win you any friends in bars--it's not a social lubricant. But in terms of usability and functionality, Glass is as revolutionary as the iPhone was seven years ago. All the functions--photos, Web, turn-by-turn navigation--are fluid, seamless experiences perceived through a tiny screen just above your line of sight. If you're minding your own business or in a situation where it makes a degree of sense--say, in a workplace that would deploy such tools (a hospital, a 787 cockpit)--you'll benefit from the hands-free use, easy voice commands, and intuitive presentation of the information before you.

I'm excited about Glass, but frankly I'm more excited about what Glass 2.0 will look like. Once the initial hand-wringing passes and the product slims down a bit, the entire world will come straight to your face. Maybe then whipping out a smartphone really will feel old-school.

If you liked this, you'll love Know Your Numbers.

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5 Camera Features You Should Be Using But Aren't

 

 

APERTURE-PRIORITY MODE
A large aperture, such as f2.8, creates a narrow depth of field for soft, blurred backgrounds. This mode gives you the leeway to be creative with the close and distant elements in your photo.


 


FLASH COMPENSATION
Camera flashes are often overused. In low light, you can always open the aperture wider, slow the shutter speed, or use this feature to adjust the flash power for more-natural-looking illumination in your shot.


 

 

HIGH ISO
Bumping up your ISO setting will help with low light. But the higher the ISO, the grainier the image. Restrict the maximum ISO to 800 in aperture-priority mode--the camera will select the best ISO but stay below the max you set.


 

 

LONG EXPOSURE
For the best night or twilight images, extend the duration of your exposures. Many shutters can stay open as long as 30 seconds, delivering stunning results. Use a tripod and self-timer--you can't hold still that long.


 

 

LIVE VIEW
The LCD screen lets you shoot from different angles without using the viewfinder. Preview the effects of your aperture and shutter settings, and use the grid tool to compose a balanced image.

If you liked this, you'll love Is There Space on Your Face for Glass?

 

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Your Digital Audio Must-Dos for 2014

KISS THE MP3 GOODBYE
MP3 compression solves problems that no longer exist--storage and bandwidth limits. It's time to hear the music you've been missing. Download or rip tracks at bit rates of up to 320 kbps (versus the standard 128 kbps), or use high-quality streaming services like Spotify and MOG.
MEET HIGH-RES AUDIO
In the hierarchy of hi-fi, CD quality is above MP3 but below high-resolution audio. Search for "A Guide to Common Music File Types and Formats" at audiostream.com for a breakdown; then head to Bleep, Boomkat, HDtracks, or Acoustic Sounds for your legal downloads.
TUNE UP YOUR MACHINE
Our computers are now part of our stereo systems, so install software to play CD-quality and HRA downloads. Try Pure Music or Audirvana (Mac), and JRiver Media Center (PC). Next, buy a good asynchronous USB digital-to-analog converter to generate an analog signal your stereo can play.
BOOST YOUR MOBILE
Smartphones are pretty decent players, but for an alternative that's truly over the top, seek out audiophile-grade hardware like the Astell&Kern AK120 ($1,299). It can handle nearly any format and realizes the full sonic capabilities of great headphones.

Michael Lavorgna is the editor of Audiostream.

If you liked this, you'll love 5 Camera Features You Should Be Using But Aren't.

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The Hormone That Makes Her Hotter

Testosterone may fuel your thrusting, but another chemical keeps you coming back to the sack: Oxytocin, the bonding hormone, may increase your attraction to your girlfriend, says new research from Germany.

Men who received a dose of oxytocin through their nose rated their partners as more attractive in comparison to other women than men who were given a placebo. What's more, fMRI scans revealed increased activity in reward regions of the brain when the guys given O viewed photos of their partner.

Oxytocin boosts positive feelings toward your partner--increasing trust and decreasing uncertainty--and this may make her seem more appealing, says study author Dirk Scheele, M.Sc.

Even more: The effect is cyclical. When oxytocin floods your system, you may also experience a surge of rewarding dopamine, making any information about your partner--from smell to looks--seem significant. (This could be why romantic relationships can be addictive, says Scheele.)

For now, here are three ways to elevate your oxytocin and improve your one-on-one time--without the shot up the nose:

1. Take her to karaoke
Swedish research found that people's oxytocin levels rose by 22 percent after taking singing lessons, suggesting that the hormone can rise even without skin-to-skin contact.

2. Lend her a hand
In a University of North Carolina at Chapel Hill study, men and women who reported greater partner support--such as making a favorite dinner for her when she's had a tough day at the office--had higher levels of oxytocin.

3. Watch The Shining
Stirring up a bit of fear may be beneficial for your bond. Some studies suggest that inducing other emotions is one way to boost oxytocin levels, says Scheele. The reason: Oxytocin may help you process emotions more deeply by tuning you in to subtle social cues, like facial expressions, say Swiss researchers. The effect? You feel more connected.

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D.I.Y. Gifts She'll Love

Forget fancy jewelry and shiny gadgets--what she really wants this year is to take matters into her own hands. People are more likely to appreciate gifts that require effort, according to new research from the University of Miami.

Students who were asked to assemble a holiday elf out of paper cutouts placed a higher value on the finished item if they were allowed to be creative during the process. And that's the keyword: creative. When a gift is designed so the assembly is a positive experience, the person who receives it sees extra benefit from putting it together--which makes the gift worth more to them, the researchers say.  

Want to give her something she'll love making? Opt for one of these D.I.Y gifts:

1. Terrarium Kit
Does your girlfriend have a green thumb, but no backyard? This hand-assembled terrarium kit ($128, shopterrain.com) contains soil, moss, stones, and all the other embellishments she needs to create a self-contained garden under glass. 

2. Scavenger Hunt
If she likes a thrill, organize a scavenger hunt through sentimental places in your town, with her gift waiting at the end. Make the adventure interactive with free apps like Klikaklu (free for iOS) and Scavenger Hunt With Friends (free for iOS and Google Play).

3. Hand-Stamped Jewelry
Solve any jewelry-buying dilemmas by letting her make her own hand-stamped designs. Buy her a kit--like this one by Pittsburgh, $18--sign up for a class at Make Workshop, or book time at a local studio where the supplies are provided. All she needs to bring is her creativity. 

4. Cooking Classes
She'll get to mix spices and ingredients, and you'll get to reap the benefits when she offers her delicious concoctions to you. Use an online cooking classes directory to find one in your area. 

5. Tickets to Paint Nite
Don't splurge on an expensive painting when it's more fun--and cheaper--if she channels her inner Picasso. With events at local bars all around the country, Paint Nite lets you sip on drinks while an artist walks you through the steps of creating your own masterpiece. She'll walk away feeling accomplished--and maybe a little tipsy. 

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5 Food Labels Decoded

You've heard all about sketchy ingredients lurking in your food: artificial dyes, preservatives, or high fructose corn syrup. Some are even linked to cancer and obesity. That may be why we're willing to pay 33 percent more for items labeled "free of" one of these bad news ingredients, according to a new study from Cornell University.
 
The research is timely. Last month, the Food and Drug Administration proposed to eliminate heart-harming trans fats from our food. And certainly, most nutrition experts advise buying foods that are labeled trans fat-free. But what are other food labels should you pay attention to? We asked Los Angeles-based registered dietitian Lauren Schmitt to give the scoop on five:
 
"USDA Organic": This label is regulated by the U.S. Department of Agriculture (USDA) and means that 95 percent of the food is organic--or grown without synthetic fertilizers or genetic engineering. It's less important to buy organic junk food like cookies or chips, and more important to buy organic produce like those on the Environmental Working Group's "dirty dozen" list--especially apples and peaches, as these contain the highest amount of pesticides.
 
"High in Omega 3s": Flax seeds and fatty fish may naturally contain omega 3s, but seeing it on the label can serve as a good reminder to add this fat to your diet. When buying eggs, look for cartons labeled with omega 3s, an indication that the chickens were fed a flax diet--unlike regular eggs, which don't contain good fats.
 
"High Fiber": This means there's at least 5 grams of fiber per serving. Why that matters: We often fall short on fiber, which is important in managing cholesterol and maintaining a healthy weight. Most guys consume an average of only 15 of the 38 grams recommended per day. But make sure to read the ingredient label--some manufacturers have started adding fiber where it doesn't naturally occur, like artificial sugar and yogurt. Look for terms like "100 percent whole wheat/grain" to make sure your fiber is coming from the right place.
 
"No Added Sugar": Some foods like peanut butter and salad dressings have added sugars--including agave, glucose, honey, and high fructose corn syrup--that you wouldn't necessarily know about. Look for the "no sugar added" label when buying these items.
 
"Low Sodium": Translation: There's less than 140 milligrams of sodium per serving, which is important to know if you're choosing foods that are often packed with salt, like frozen meals, soup, and bread. Just don't confuse it with similar terms, like "light in sodium"--50 percent less sodium than the original product--or "reduced sodium," which is simply 25 percent less sodium than the original.

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5 Signs Your Marriage Will Make It

Smile for the camera! It could save your marriage, shows a study from DePauw University in Indiana. 

Actually, it's probably too late for that. The researchers found people who flashed the biggest, toothiest smiles in their yearbook and childhood photos were the most likely to dodge divorce later in life.  

How come? Men--but especially women--who grinned in photographs as youngsters tend to have more stable natures and are usually more emotionally upbeat. And both those characteristics improve the likelihood of marriage stability, the study authors explain.

Here are four more weird indicators of a lasting union:

Neither you nor your wife used to live with another partner. If one of you did, your chances of divorce skyrocket 209 percent, according to research from Ohio State University. A history of cohabitation hints at a lack of commitment, an ability to end a serious relationship, and knowledge that there are other options out there besides this marriage, the researchers say. 

You have sons. Couples with two male children are 17 percent less likely to divorce than pairs with two daughters, finds a study of 43,000 marriages from Columbia University. Guys are more involved with--and attached to--their marriages if they have sons, the study author explains. (Having one son, as opposed to one daughter, lowers divorce risk roughly 3 percent.)  

You share many of the same Facebook buddies, but those friends don't all know each other. Un-linked circles of shared "friends"--college frat brothers, family members, work colleagues, hometown pals--are evidence of deep ties and stability in a relationship, says Cornell computer scientist Jon M. Kleinberg, Ph.D., who examined more than a million Facebook profiles in tandem with researchers from the social network giant. 

You both restrict yourselves to just one or two social media networks. Researchers from Oxford University aren't sure exactly what number equals death for your marriage. But they suggest the more social media sites you both use to communicate--Facebook, Twitter, Vine, Instagram, Snapchat--the less satisfied you'll feel about your relationship. Maintaining so many social channels may undermine your bond, the study team speculates. 

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Working For The Weekend: 5 Intense Weekend Workouts

Don't waste your weekends on the couch. Kick the couch to the curb and get to the gym! These five workouts will help you crank up the heat.

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Fitness 360: Seth Feroce, Working Class To World Class Training

Dozens of proven programs live on the bodybuilding market. Seth Feroce has used most of them. Why be choosy when you can have a bit of everything? This is how bodybuilders train.

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A Brain-Saving Cancer Killer

Vaccines protect against measles, mumps, and the flu. But one day you could roll up your sleeve for a shot against brain cancer, too. 

In a new study from Cedars-Sinai Medical Center, 50 percent of patients with a common and deadly type of brain tumor who were treated with a vaccine made from their own cells were still alive after 5 years. Why this is so impressive: With standard treatment--surgery, chemotherapy, and radiation--only 10 percent of patients are still alive after 5 years, on average. 

How's it work? The vaccine trains the immune system to hunt down and kill brain cancer cells that would otherwise become invisible to the immune system's response. To create the vaccine, scientists take a routine blood draw from patients and isolate their white blood cells. From those cells, they take a sample of dendritic cells--the immune system's way of identifying invaders.

In the lab, researchers expose the dendritic cells to six tumor proteins that are present in most brain tumors. The cells learn to recognize the proteins as bad guys. Then when the dendritic cells are injected into the patient's arm--just like a typical shot--the immune system is activated to search and destroy cells carrying any of those six proteins. 

 "With brain tumors, cancer stem cells make up anywhere from 2 to 6 percent of all the cells and they're the ones that keep dividing and making new cancer cells," says Keith Black, M.D. "They're very resistant to radiation and chemotherapy. This vaccine targets those cancer stem cells, and we believe by taking out them out, it may account for the dramatic effect we're seeing."

The initial trial was very small--only 16 patients--but a phase 2 trial for approval by the Food and Drug Administration (FDA) is already underway. "If phase 2 shows results like we saw in phase 1, it's possible the FDA could move to accelerate approval of this therapy--and it could be available as early as 2014," Dr. Black says. 

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Fend Off a Muddled Mind

Things are looking even brighter for the sunshine vitamin. Maintaining healthy levels of vitamin D could protect against brain damage and Alzheimer's disease as you age, according to University of Kentucky researchers.
 
Using rats, scientists simulated human equivalents of low, normal, and high levels of the vitamin for several months. The low threshold was 10 times below what's considered healthy--a level you could reach if you're not getting enough D from your diet or sunlight, or if your levels are depleting due to aging, explains study author D. Allan Butterfield, Ph.D.
 
The study found that the vitamin-deprived group experienced an increase in amyloid-beta deposits and free radical damage in the brain, which are hallmarks of Alzheimer's disease. The low-D rats also showed impaired learning and memory in tests. Previous lab studies suggest that sopping up enough vitamin D reduces neural inflammation associated with free radical damage and also protects the health of signaling pathways that prevent amyloid-beta deposits from taking root in your noggin, Butterfield says. While the results haven't yet been shown in humans--to this same degree, at least--researchers believe that the effect would be similar in people.
 
Make sure to eat plenty of vitamin-D rich foods like fatty fish, fortified milk, and yogurt this winter, and spend at least 10 to 15 minutes outdoors in the sun each day. Start today, too: "A proactive approach when you're younger may be necessary to lower your risk of long-term consequences of vitamin D deficiency," Butterfield says.
 
Aim for 1,000 IU of vitamin D daily. Combine a multivitamin--most contain 400 IU--with an 8-ounce serving of OJ and a bowl of cereal and milk. Both contain 100 IU when fortified. Or consider a 3.5-ounce piece of salmon with dinner--it packs 360 IU. 

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Avoid the Latest Sickness Going 'Round

Is the flu lurking next door? In a massive undertaking, University of Pittsburgh researchers recently digitized the U.S. epidemic records from 1888--the first year diseases were surveyed--to 2013, entering 125 years' worth of data for 56 diseases into 6,500 tables. And the resulting database, named Project Tycho, could have your answer.

"Over 125 years, there have been tremendous differences among disease reporting, like what the illness is called, or how often they are surveyed," says Wilbert van Panhuis, M.D., Ph.D., Project Tycho's lead investigator. "Our team wanted to digitize and streamline this information so officials can better track patterns across the country."

While the most obvious audience for this project is other researchers, van Panhuis adds the general public has just as much to gain from the information. "If the news reports an outbreak, people can look up the disease and see where epidemics have happened before, if they were common in the past, or if they disappeared quickly," he explains.

And when it comes to viruses, the more you know the better: Research shows that knowing how many people in your area have had contagious bugs like strep throat is a huge factor as to whether you could have it yourself.

Bonus for us non-scientists: You don't need a Ph.D. to navigate Project Tycho. You can explore data by location or illness type, like pneumonia and chickenpox, and download any of the reports. And while your doctor is probably already aware of an outbreak in your area, you can check what contagious diseases have been common in your state in years past and ask your doc if the vaccines are necessary, suggests van Panhuis.

While future plans include weekly updates, Project Tycho's team is currently adding data every 6 months. Want to see current flu outbreaks nearby? You can check the Centers for Disease Control and Prevention for recent weekly reports.

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Does Love at First Sight Exist?

Gut check: How you feel the moment you lay eyes on your eventual mate can help you gauge the long-term success of your marriage, finds new research from Florida State University. 
 
While almost every newlywed says he feels excited about his nuptials, those expressions of optimism are pretty worthless when it comes to predicting marriage satisfaction four years down the road, the study shows. When researchers used word-association tests to measure "gut-level" instincts--basically, your unconscious or unstated feelings about your new spouse--they found most people know instinctively whether their marriage is headed for trouble.
 
"Newly-married spouses want to believe they are in a good, satisfying relationship," explains study coauthor James McNulty, Ph.D. But those hopes and desires mess with your judgment, he says.
 
How can you differentiate real issues from cold feet? Well, there's a reason McNulty is using un-scientific language like "gut feeling." Pay attention to the very first thoughts or emotions you have when you see your partner after some time apart, he recommends. If your knee-jerk reaction is consistently negative, you may be signing up for a rough ride. If your apprehensions are more focused on marriage in general--and not your bride--you probably don't have anything to worry about, the research suggests.
 
Not quite sure what your gut's trying to tell you? Here are 11 questions to help you decide if she's a keeper.

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Wednesday, 4 December 2013

Fitness 360: Seth Feroce, Working Class To World Class

Seth Feroce had one of the most successful beginnings in bodybuilding history, until illness forced him into a decline. See how Seth's working class ethics brought him back.

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The Fitness Cliche We Love

Since I began writing for Men's Health back in 1998, I've heard just about every training chestnut there is. Some I agree with. ("The best workout is the one you haven't done.") Some I don't. (Abs aren't really made in the kitchen, and I defy anyone to show me a diet plan that produces a body-fat percentage under 10 without an accompanying training program.)

But there is one truism that's both useful and underused: "If it's important, do it every day. If it's not, don't do it at all." I heard this from Dan John, an athlete, author, and coach (danjohn.net). He attributes it to wrestler Dan Gable, one of my childhood heroes.

My version: "If it's important, do it every time you train." That might include foam-rolling, mobility drills, key lifts, and basic movement sequences (squat, lunge, hip hinge, pushup, and row, for example), but the list goes on. "The advice is common sense, but adopting it takes courage," says John, who notes that the idea can and should be expanded to include such habits as eating enough protein, drinking enough water, and logging enough sleep each night.

To this basic wisdom I would add, "Do something fun every workout." Sprint the last 20 yards of a run, pound a speed bag, do your favorite exercise from an old bodybuilding magazine--whatever puts a smile on your face. Because if working out isn't fun, you may eventually decide that it's not important either.

Lou Schuler, C.S.C.S., is an award-winning journalist and the coauthor (with Alwyn Cosgrove) of The New Rules of Lifting Supercharged.


RELATED VIDEO: Want to do something challenging and fun at the end of your workout today? Try this Abs Afterburner.

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Say รข€˜Thank You'

Have you given any thought to how much getting there is in thanks giving?

"Thanks" is what you say when the Starbucks clerk hands your venti-latte-extra-whipped-cream through the drive-up window. Offering thanks for life's bounty is a common prelude to the turkey and pumpkin pie throughout the U.S. on Thursday.

But the thanks I'm talking about is the kind that's much more intentional than automatic. It's an act of appreciation, filled with meaning and sincerity. That's the kind of gratitude that pays back in spades, according to research by Martin Seligman, PhD, director of the Penn Positive Psychology Center at University of Pennsylvania.

Seligman, the author of the book Authentic Happiness, asked 411 people as part of a study to perform one of six tasks that supposedly would make them feel an elevated sense of well-being. Among the tasks was one that required writing a letter of thanks to someone who had been especially kind to the writer, but who had never received his or her expressed gratitude.

Part two of the assignment was to deliver that letter in person and stay while the recipient read it silently.  Seligman found that of all the positive tasks assigned, the gratitude option delivered the highest boost to the happiness of study participants and the most significant reduction in symptoms of depression. What's more, the subjects who chose the gratitude task were still enjoying the benefits after one-week and one-month follow-ups.

I decided to test the Happiness Doc's theory by trying out his gratitude experiment--write a thank-you letter to someone who has shown me kindness but never received my thanks, hand deliver it, watch him read it.

I chose my old Scoutmaster, Bryon Breese. That man taught me stuff while I was under his tutelage that I use every day and a lot of stuff I'll probably never use but that's cool to know nonetheless. I can start a roaring fire with a piece of flint and an old pocketknife, tie a bowline, a sheetbend and a timber hitch with my eyes closed. I know how powerful simple courtesy can be and the value of measuring twice before you saw. I taught one of my daughters how to keep a canoe straight with a j-stroke this past summer because Byron Breese taught me how 40 summers ago.

So, I wrote my letter of gratitude long tardy. But here's the thing: I didn't hand-deliver it. I couldn't. I tear up easily. It would be an awkward mess, and I couldn't put the old man through that. Besides, letter writing and letter reading should be an intimate affair, not a performance.

But the result mimicked Seligman's findings. I felt an incredible lift while writing the letter of thanks, handwritten, then again while licking the stamp. And then, again, a month later when I received a thank-you letter from Scoutmaster Breese.

University of California researcher Sonja Lyubomirsky, Ph.D., believes intentional acts that make us feel gratitude are powerful tools for a healthy psyche. In her book The How of Happiness: A Scientific Approach to Getting the Life You Want, she argues that 50 percent of a person's degree of happiness is genetically set, while just 10 percent is due to life circumstances--are you rich or poor, healthy or unhealthy--leaving 40 percent to be determined by behavior. That means you and I can significantly influence our own happiness by doing something, not just thinking, about it.

You've had a coach, a teacher, a good friend who did something significantly nice for you. Pick up a pen. And, man, you don't have to hand-deliver it to experience the getting in the thanks giving.

Jeff Csatari is the author of Your Best Body at 40+ (Rodale) and coauthor of Norman Rockwell's Boy Scouts of America with Joseph Csatari.

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Rethinking the Pope

I understand our national day of Thanksgiving is not, nor should be, inclined toward the religious. But the secular holiday just passed has me re-thinking my position on the Catholic Church รข€¦ or at least my position on Pope Francis, the Argentine Vicar of Christ now occupying the Chair of St. Peter.

On Thursday I attended Thanksgiving dinner with a tribe of devout Roman Catholics, all active in their respective parishes, most tending socially and politically toward the (small-c) conservative. During the festivities I was surprised and heartened by the effusive praise for what my brother-in-law called "the most powerful man in the world."  

Pope Francis came up so much in conversation because two days earlier he had issued his first apostolic exhortation, the 85-page encyclical Evangelii Gaudium (The Joy of the Gospel), in which he placed special emphasis on the plight of the world's poor and, frankly--too frankly for some critics--addressed the planet's surging income inequality. Writing of the "tyranny of unfettered capitalism," and the "idolatry of money," the pontiff even called out by name the inanity of "trickle-down" economic theories. (Yes, God's Representative on Earth actually penned the phrase trickle-down.)

Specifically:

Some people continue to defend trickle-down theories which assume that economic growth, encouraged by a free market, will inevitably succeed in bringing about greater justice and inclusiveness in the world. This opinion, which has never been confirmed by the facts, expresses a crude and naรƒ¯ve trust in the goodness of those wielding economic power and in the sacralized workings of the prevailing economic system.

Meanwhile, the excluded are still waiting. (Emphasis mine.)     

"It is no longer simply about exploitation and oppression, but something new," the Pope continued. "Exclusion ultimately has to do with what it means to be a part of the society in which we live; those excluded are no longer society's underside or its fringes or its disenfranchised--they are no longer even a part of it. The excluded are not the รข€˜exploited,' but the outcast, the รข€˜leftovers.' "

Papal encyclicals are seen as a Pope's mission statement, and naturally upon the release of this document the usual heads exploded. Rush Limbaugh, for instance, advanced a crackpot conspiracy theory ("Somebody has either written this for him or gotten to him; this is just pure Marxism coming out of the mouth of the Pope") and the Fox News economic stalwart Stuart Varney, emblematic of his breed, was forced to retire to his fainting couch with a serious case of the vapors ("He has offered direct criticism of a specific political system. He has characterized negatively that system. I think he wants to influence my politics." As if).

Moreover, in the half-dozen official Roman Catholic newspapers and online sites I have sampled, expert "interpreters" of Evangelii Gaudium have (rightly) pointed out that the pontiff's views on capitalism take up but a fraction of the encyclical's 51,000 words, which are primarily devoted to a central theme of the urgent need to spread the world, in church-speak, "about the good news of God's love and the joy of salvation through Jesus Christ."

But if in fact you do indeed judge a man by the nature and stature of his enemies, I think it rather obvious that Pope Francis--the first Jesuit Pope, it should be noted--was taking direct aim at the financial grifters and plutocrats determined to worship supine at the altar of the almighty dollar ... even if it mean everlasting hell for them and hell on earth for the rest of us. 

In the same encyclical Pope Francis reiterated the Roman Catholic Church's opposition to female ordination as well as its insistence on what I consider the institution's medieval meddling in the private workings of a woman's lady bits. But at least this Pope admits to being "open to suggestions" about how to change the very nature of an often sclerotic, 2,000-year institution, including the very nature of the Papacy itself.

It's a start.

Last March, upon his elevation to the Holy See, I called Pope Francis's election a "punt," and described him as a mere "placeholder." Man oh Manischewitz was I wrong. Raised Roman Catholic--Irish-Roman Catholic at that--I have noted before in this space that I am not so much an apostate as an agnostic; lapsed, I believe, is the term du jour, a man not yet fortunate enough to have received the great gift of belief in the Holy Spirit. But, if anything, the Catholic Church's new Pope has me asking myself questions about the universal power of his message, if not my own faith. (Granted, such as it is.)

Francis concluded his encyclical by affirming, "I prefer a church which is bruised, hurting and dirty because it has been out on the streets, rather than a church which is unhealthy from being confined and from clinging to its own authority."

Just as I prefer my Popes.

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Power and Luxury--from V-Dub

As the most expensive vehicle in Volkwagen's lineup, I had high hopes for the Touareg Hybrid. When it arrived, however, I initially felt a bit underwhelmed. The lines are clean as hell, and the rest of the exterior has a sharp, simple look to it, but I was expecting something that looked a little more รข€¦ expensive.

I began wondering where, precisely, they put the $65,000 they were asking for this thing. That is, until I opened the door and climbed inside. Black leather everywhere, walnut detailing, chrome trim--it's plush in there. The leather-wrapped steering wheel was butter soft in my hands; I was caressing it like a pervert. It took all I had to not rub my face on it when I would stop at red lights.

The sound system delivers great highs and solid (if not 2Chainz-worthy) bass, and the touch screen--wow, that touch screen. Its matte black background with simple white writing looks like a CEO's business card. It says "you need to impress ME, not the other way around." The panoramic sun/moon roof combo lets in tons of natural light, and the one-button settings lets you open the sunroof with a twist of a dial instead of having to hold the button down. (It's a small detail, but an appreciated one.)

It's pretty swanky for whoever's riding with you, too: the back seat has plenty of legroom, and the seats are heated and recline, so your buddies won't be fighting for shotgun. Out back, there's 32 cubic feet of storage space, but if no one's hitting up the back seat, those suckers fold down for a grip of storage, 64 cubic feet to be precise. I tossed a bike in the back along with four 80-liter duffel bags with plenty of room to spare.

The 3-liter, supercharged V6 engine has a gobs of power--380 horses combined with its electric motor--and the Touareg's 8-speed transmission and solid platform (it uses the same one as the Porsche Cayenne) puts out a smooth ride. Eventually, that $65k price tag started to feel like a bargain. The driver's seat provides excellent all-around vision, and the seats felt great after consecutive hours of driving. The whole package slays the road--hills felt like ramps, and the Touareg Hybrid zipped through traffic much faster than a 5,000-pound SUV should.

This high-end Hybrid is great in the city--smooth ride, nearly silent cabin, plush interior--but its off-road performance really caught my attention. It felt wrong taking a $65k luxury-class SUV out for off-road shenanigans, but I did. I took the all-wheel-drive Touareg out on some of the more rugged fire roads that spiderweb through NorCal's Whiskeytown Recreational area. When engaged, the hill assist took all the technique out of crawling--I didn't have to brake at all on the downhills at all. You definitely feel the bumps, but I was really impressed with how much clearance the VDub had. I never bottomed out or scraped the bottom, even though I was hitting some good-sized ruts and rocks out there. And, just like on the road, hills were no issue at all.

In the end, the only thing that really bothered me about the car was the gas mileage. At 20/24 mpg, it's not hugely impressive. The hybrid merely seems to take the edge off the conventional V6, which produced 17/23 mpg's. The tradeoff comes with the power--it's all there, and it thoroughly bumps up the fun. But while the mileage doesn't do the "hybrid" label justice, but for the price, the Touareg Hybrid is as sensational a combination of luxury and balls as you'll find anywhere.

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Are You Getting Pain Meds You Don't Need?

Oxycontin. Vicodin. Percocet. Opiates like these can make the agony of surgery or cancer more bearable. But potent painkillers come with serious risks--namely addiction and even death.
 
That's why health experts have repeatedly warned against their overuse--especially for those with less-severe complaints. But a new report raises questions about whether people are listening.
 
The findings: Researchers at Beth Israel Deaconess Medical Center in Boston analyzed the records of more than 1 million patients hospitalized for reasons other than surgery, finding that more than half were given some opioid pain medications, such as codeine, morphine, or oxycodone. Of those, one-quarter received the equivalent of 100 milligrams of morphine at one time--enough to pose the risk of overdose, says study author Shoshana Herzig, M.D., M.P.H.
 
The study couldn't assess exactly whether all these doses were needed. However, the high rate suggests at least some of them weren't.
 
Why We're So Drugged Up
Doctors have good reasons for doling out these doses. National medical organizations have instructed them to treat pain as a vital sign just like blood pressure or heart rate, Dr. Herzig says. And no physician wants a rep as someone who ignores suffering, says Kenneth Candido, M.D., an anesthesiologist at Advocate Illinois Masonic Medical Center in Chicago.
 
You play a role, too. No stethoscope or lab test can measure pain, so doctors typically ask you to report your discomfort levels on a scale of 1 to 10. Many people struggle to assign a number to agony--everyone experiences pain differently and some tolerate it better than others, Dr. Candido explains. More often than not, patients exaggerate their pain--sometimes on purpose, to get more of the numbing, mind-altering effects of these drugs, Dr. Candido says.
 
High doses may also stem from patients failing to tell their doctors about prescription or illegal drugs they're taking at home, he says. And if you doc doesn't know what you're pumping into your bloodstream, he may be more likely to write a script. But you should tell your doc of habits at home: Drugs like Valium or even heavy drinking can interact dangerously with narcotics, or make you resistant to their pain-killing effects.
 
Know this: If your pain is so searing you can't tolerate it--and milder drugs or techniques don't help--opioids could be your best choice. But often, that's not the case. Protect your own health with these suggestions:

Ask whether your hospital employs pain physicians. These doctors have special training in both using narcotics properly and offering alternatives for pain relief, including nerve blocks and distraction techniques. "Not every doctor has these tools in their armamentarium," Dr. Candido says.

Some doctors assume once you're in the hospital, your pain is severe, Dr. Herzig says. But in many cases, plain old ibuprofen might actually work better since it treats swelling and inflammation. Ask if there are other options--you'll take your doc off autopilot.

About one-fourth of all the patients in the study got a dose of opiates on the day they left the hospital, suggesting they may have walked out with a prescription, Dr. Herzig says. Before you fill a script, make sure your doctor has run it through the state-monitoring database. This will cut down on too-high doses.

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Make Your Holiday Health Pledge

What's your holiday health resolution? On this week's episode of Men's Health Live, co-host Gregg Stebben gives an update on his recent weight-loss pledge. Stebben has vowed to skip pigging out between Thanksgiving and New Year's Day, and actually weigh less on January 1 than he does today. 

Stebben urges Men's Health Live co-host Peter Moore to challenge himself, too. Moore, who has felt the absence of a fitness goal since his and Gregg's return from Nepal, will continue using the Men's Health Speed Shred Workout program. Already 2 weeks in, Moore vows to have newly defined musculature and awesome glutes for his wife to admire by January 1. Moore also shares some insight into Stebben's recent weight gain:

"Listeners should know that in one of the rustic huts we stayed in in Nepal, I vividly remember Gregg ordering what was called a Snickers momo--or a Snickers bar fried in dough. So that could be behind your weight gain there, Gregg."

To which Stebben responds:

"Yes, a Snickers bar fried in dough in the middle of the Himalayas, thousands of miles from civilization! I mean, let's be vivid about this. And by the way, I also remember and suspect that in our 8 hours of viewing photos from the trip, we will see a photo of Peter with some of that Snickers momo on his fork."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

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The Work Tip Winners Know

John Wayne's humble Oscar acceptance speech for True Grit is still talked about as one of the all-time best, while James Cameron's for Titanic--"I'm the king of the world!"--is still ridiculed. Turns out, winners could learn a lot from the Duke's toned-down approach to victory, says Elise Kalokerinos, a doctoral researcher at Australia's University of Queensland.

Compared to grinning winners, champs who hold back most of their emotion are rated 10 percent more likeable and 22 percent less prideful, according to the research. Humble winners are also viewed as more considerate of other people's feelings and also more friend-worthy.

"Research usually finds that people who express positive emotions are liked more than people who don't," Kalokerinos says. "But we found the exact opposite was true when the person expressing the emotion was a winner." Instead, people see jubilant, smiling winners as arrogant and a little thoughtless, she adds.

If you want to stay in your friends' or colleagues' good graces, practice mimicking John Wayne the next time you're recognized for your achievements: A small, appreciative smile and a self-deprecating comment will earn you a lot more friends and admirers than a wide grin and a victory shout, says Kalokerinos. 

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Seeing the Big Picture

Robert Thornton was sitting in his mom's kitchen in Chico, California, feeling discarded. He had lived and breathed baseball his whole life--even playing professionally in Mexico--but multiple injuries, including one to his elbow that required surgery, had derailed his playing career. 

It was 2006, and the 28-year-old didn't have a clue what to do next. Then he noticed a picture on his mom's refrigerator: a drawing that a little girl gave to Mrs. Thornton--a bus driver for children with special needs--as a gift. He couldn't stop staring at it.

"I was mezmerized by this child's imagination," Thornton says. "I know it was just a kid's drawing with made-up characters, but something about it was different." 

The next morning, Thornton decided to put the image on a T-shirt--and realized he had found his new passion.  

"These individuals with special needs have been treated like they can't contribute, like they don't have value," says Thornton. "I wanted these artists to feel like they are talented, appreciated, and important. I wanted to give them that self-esteem boost and sense of pride that they probably have never had."

So Thornton spent the next 7 years building up Paper Clouds Apparel, which made its debut in January. Every 2 weeks, Paper Clouds teams up with a different charity, enlists special needs kids from that organization to create original designs, prints and sells their tees online, and cuts the charity a check for 50 percent of the profits. In one year, Thornton has already raised more than $14,000 for 21 charities.

"The best part is when parents tell us their kids, who used to be disruptive, come home and want to draw. We gave them hope," says Thornton, who's now 35 and splits his time between Paper Clouds and bartending in Phoenix. 

And he's not just helping children. Thornton also pays adults with special needs--about 75 percent of whom are unemployed--to package all the shirts. His dream is to one day open a facility to hire them full-time.  

Want to help Thornton get one step closer? Vote for Paper Clouds Apparel to win $10,000 in KIND's "Do the KIND Thing" monthly competition. The winner will be named December 1.

Click here to meet the rest of our Every Day Heroes. 

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5 Swaps for a Better Burn

Everybody wants to know how they can get a high-revving metabolism. But even before you jump on a treadmill to crush calories and deplete your visceral fat, there are simple nutrition tricks you can use to get your flab-torched fast. Check out these 5 simple food swaps to speed up your metabolism--and the workout style you need to ignite your fuel-burning furnace.

WATER
Drink tap or mineral water, not purified water. In a Swiss study, purified water didn't boost men's metabolic activity, but water that contained minerals did.

OIL
Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study.

PROTEIN
Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. (Do you really need that protein shake after a gym session? Find out in The Truth about Post-Workout Shakes.)

TEA
Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea's jolt is more than twice that of green tea, a study from Japan found.

CHEESE & BREAD
Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports.


The Best Workout to Boost Your Metabolism

Fire up your body's furnace with a lifting circuit that has 8 to 12 exercises requiring flexion and extension, says James Churilla, Ph.D., a physical activity epidemiologist at the University of North Florida. Do 2 or 3 sets of 10 to 15 reps each, lifting 60 to 80 percent of your 1-rep max. Keep switching muscle groups, and don't rest between exercises. (This 28-Day Fat Torch Plan by Todd Durkin, C.S.C.S. is a good place to start to melt fat fast.)





















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10 Things You Can Tell About Her in 10 Minutes

You don't have to be a psychic to peer into a woman's thoughts. Even when they don't say anything, women send a flood of subtle physical cues and gestures that can reveal their truest intentions--including if they secretly want you. Here's how to pick up on 10 of her biggest tells:

1. She's got big peepers. 
When you're talking to her, watch to see if the black centers in her eyes grow larger. If they do, that means she's excited by what you're saying, and maybe even sexually aroused. A study at Cornell University found that when women looked at pornographic photos, their pupils dilated--even if those sexy images were of a woman. But don't take that to mean she's into a three-way, the researchers caution. 

2. She sounds like a Chipmunk.
Notice her voice becoming slightly squeakier when she's chatting with you? Then she probably thinks you're a hottie. Researchers in Scotland found that when women left voice mail messages for a man they found attractive, their voices shot up in pitch. 

3. She plays with her hair.
Any kind of self-grooming gesture around the face--like tucking her hair behind one ear, or playing with her earring--indicates that she's primping herself to make a good impression, according to body language research. 

4. She looks like McKayla Maroney.
The gymnast's famous "not impressed" face, where she raises the corner of her lip, is in fact a near-universal expression of contempt, according to a study at the University of California. That means she seriously disapproves of something she just saw or heard. But have faith, because it might not be you: If you can clue in on the object of her scorn--a hated song, or someone acting rudely--you could share some common ground.

5. Her feet are pointed at you.
This might be an early sign you've caught her eye, even if she hasn't yet turned her head your way and is pretending to focus on her friends. Body language experts say you subconsciously point your feet toward whatever currently has your attention because your body is preparing to move in that direction. And it cuts both ways: If you're trying to hit on a woman and her toes point away from you--toward a different guy, perhaps--it sadly means her thoughts are elsewhere. 

6. She leans forward with wide arms. 
Maybe she's braced against the bar like a sprinter at the starting line, or her hands could be on her hips. Either way, variations of that wide-armed gesture mean she's feeling confident and powerful. In fact, when researchers at Columbia University asked women to take on this powerful pose, they were 86 percent more likely to gamble their money than those who stood protectively hugging their chest. Perhaps she'll take a chance on you, too. 

7. Her lips are pursed.
It almost looks like she's ready for a kiss, except her lips are too tight to be inviting. It's a natural reaction you make when you're trying to keep yourself from blurting out a thought you don't want to voice out loud, according to the Center for Nonverbal Studies in Spokane, Washington. If she's making this face, it means she likely disagrees with something you said. 

8. She shakes her head when saying "yes."
In her mind, she really means "no." (The reverse is true, too.) Inconsistency between what someone is saying and the involuntary non-verbal cues their body gives off indicates lying--or at least some attempt to hide the truth--90 percent of the time, according to the Federal Bureau of Investigation. 

9. Her eyes crinkle when she smiles.
In a smile of genuine joy, tiny wrinkles will appear--or deepen, if she's a bit older--at the corner of her eyes, according to a Welsh study. A smile without the laugh lines means she's faking her amusement or happiness.

10. Her chest is red. 
Okay, this one will take longer than 10 minutes to see--unless you've got incredible game. A pink flush that begins just above her breasts and spreads up her neck or even down her arms is a sign that she's very sexually aroused and is likely close to an orgasm. In fact, it's one of the few signs of orgasm that can't be faked--although scientists say not all women show the "sex flush" when they're turned on.

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Are You Wasting Time at Work?

Is the Internet killing your productivity? On this week's episode of Men's Health Live, online editor Andrew Daniels reveals how much time you waste at work surfing the web. According to the National Bureau of Economic Research, every day the average web user forgoes 27 minutes of work, 12 minutes of sleep, and 4 minutes of exercise in favor of spending time on Facebook.

MHL host Peter Moore wonders if some of this time spent surfing can actually be useful for certain jobs:

"I've researched any number of story ideas online when we're in the initial phases of these things. I find the web provocative. So I don't know how you can make the distinction that these 100 minutes have been displaced, or if you're just redirecting your efforts somewhere else."

To which Daniels responds:

"If you're going to spend your 100 minutes of free time online, spend them on MensHealth.com."

For more great conversation and useful information, click here to listen to the entire episode. PLUS: Subscribe to the Men's Health Live Podcast.

More from this week's Men's Health Live:
How the Internet Kills Your Day

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Paul Walker: A Life Over Too Soon

We're mourning Paul Walker today, and it sucks. 

On Saturday, Walker, 40, died in a fiery car crash reportedly en route to a charity event in California--a tragic end for the action star who made his name in the Fast and Furious films. Like his character, Brian O'Conner, Walker was an adrenaline junkie who loved driving fancy sports cars at blazing speeds. The irony of his death is not lost on us.

Any celebrity's sudden death is sad, but Walker's has hit us especially hard. Because we didn't just lose a star in the prime of his career; we lost a hard-working, passionate, honest-to-God man. 

We lost one of our own.

Walker was the kind of guy who lived life with an authenticity Men's Health celebrates. Sure, we put him on the cover of our magazine twice--once in 2005, and again in 2010--due in part to his ripped body and impossible good looks. But beyond spilling secrets on how to achieve a chiseled six-pack--instead of rigid gym sessions, he loved to play outside--Walker's life was a blueprint for how to make an honest living, turn every obstacle into an opportunity, and help others who are stuck in a hard place.  

Just 2 weeks ago, we spoke to Walker for his Davidoff Cool Water campaign, and he shed the same smart, thoughtful insight we had come to expect from him:

Men's Health: You're known for your passion for the water. How did it develop?

Walker: I was born and raised in Southern California. My dad was a contractor and wasn't making a ton of money, so we spent every holiday at the beach, going up and down the coast. My mom enrolled us all in the Young Ranger program. What really got me was getting out into the inter-tidal zone, playing with sea anemone and sea urchin. I was like, "Wow." Jacques Cousteau really reinforced it. My parents knew how much I loved him, so every time he was on, they'd call me to the TV and we'd watch it as a family. From junior elementary through high school, I went to every sea camp there was--and I went repeatedly. It was my first passion, and I never shook it. 

MH: Are your favorite adventures at land or sea?

Walker: That's actually hard to say. I've been doing some paragliding lately because I love hiking and climbing. It's really cool climbing to a beautiful vista and instead of hiking down, just gliding down. I used to chase the big waves when I was younger. I did a lot of surfing in Central America, the South Pacific, and Fiji--places with breaks over 20 feet. I always thought the acting thing was gonna end, so I wanted to get the fun in while I could. But the acting thing kept giving me opportunities to work--and finance trips. I was like, "You suckers."

MH: What was your favorite part of participating in National Geographic's Expedition Great White?

Walker: It was so humbling being up against something so massive and powerful. It really puts it in perspective. They are dinosaurs; big eating machines. They scare the hell out of me. If a great white shark doesn't intimidate you, you're crazy.

MH: What's your favorite way to relax?

Walker: I bought a ranch a few years back and I have goats, chickens, and a few varieties of fruit trees. I have a little tractor and run around with that. I just love being outside. It's just a big, blank canvas. I'll move dirt around and build stuff. I set up an archery course because I love archery.  

MH: What advice would your current self give to the 20-year-old you?

Walker: Don't force it. It's gonna come in time. I used to dig so hard for answers, test the limits, and do a lot of stuff to induce an answer. But it's not a race. I'd tell my younger self to chill the f--- out and just roll with it.

When we joined Walker at a construction site in Indonesia for the 2010 cover story, the actor worked by candlelight, bulldozed roads, and harvested his own rice while forging his future home. In between working, he dove for lobster and octopus, surfed and did pull-ups from tree branches, and shared his experiences with REACT, a group of EMTs and health-care professionals that he helped found. Such varied endeavors made Walker a well-rounded man--and he never stopped striving for more.

"We're only on the earth for a short period of time," he told us. "Movies aren't enough. I want to take my success and parlay it into something bigger."

Today we mourn the man--and the "something bigger" that dies with him. And we're not alone, judging by the comments left on the Men's Health Facebook page by readers in response to his passing:

"'The world is my gym.' -- Paul Walker, Men's Health Magazine: 2005. Those 5 words changed my life." -- David Reyes 

"His 2010 article was motivating as hell." -- Brian Cathey

"You definitely icon'd yourself and provided inspiration for many out there, my friend." -- Jeffery Liu

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The Habit That Hurts Your Marriage

Sip together, stay together: Relationships are more likely to end in divorce when only one spouse is a heavy drinker, says a new study from the University of Buffalo.

Researchers followed newlyweds for 9 years and found couples with dissimilar drinking habits split up half the time, while only 30 percent of spouses with the same booze preferences called it quits.

Also surprising: The divorce rate for two heavy drinkers was no worse than couples that abstained from alcohol.

It's the difference in drinking habits--and not the imbibing itself--that leads to separation, says study author Kenneth Leonard, Ph.D. Uneven liquor consumption hints that a couple may be less likely to socialize together, which could have a detrimental impact on their marriage, Leonard says. And research shows differing opinions on alcohol also hint at a lack of compatibility, which is the second-most common reason for divorce.

To get on the same page with her, start by making small, healthy changes to your drinking habits, says Benjamin Karney, Ph.D., a social psychology professor at the University of California, Los Angeles.

For example, nix hard liquor from the shopping list and limit your consumption to only wine on weeknights. Or make plans with friends and family to get you and your partner out of the house.  You'll spend more shared time together--something uneven drinking preferences may have formally prevented--and less time boozing, says Karney.

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3 Food Swaps That Will Save Your Diet

So much of the food we see deceives us. Drive-thru salads can pack more calories than burgers. New research out of Boston finds that culinary blogs regularly feature foods packed with saturated fat and salt. And other research shows that when fruit is added to unhealthy dishes, we tend to eat 35 percent more--thinking the food is healthier.
 
Your TV has an answer: HLN's new show Cook Your Ass Off. On the show, which premieres Sunday, Dec. 1, at 8:30 p.m. EST, chef Richard Blais puts three cooks to the challenge every week. The task at hand: Spin an unhealthy dish into a nutritious one. Participants are asked to produce heart-healthy options, cater to the needs of diabetics, or simply help people with unhealthy food habits make better choices.
 
Blais knows firsthand how simple food swaps can make all the difference: He lost 50 pounds doing what he shares below. Try these three tips today to enjoy your favorite foods sans the guilt:
 
Earth & Turf Burgers
Roast and grind mushrooms and swap for half of the beef. It's an obvious calorie- and fat-reducer, but adds more umami--the flavor of savory or what literally makes your mouth water--and this therefore increases flavor impact. It's a win-win.
 
Oatmeal or Barley Risotto
Swap grains for rice in indulgent recipes. Substitute Stella cut oats for risotto rice, and quinoa or millet for a fried rice dish. This is a great way to add health benefits and come off as a creative genius.
 
Apple Turnover
Substitute combinations of cinnamon or vanilla where sugar is called for. Our minds register cinnamon and vanilla as sweet, but they aren't. This is a great way to cut back on calories and bad carbs.


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The Craigslist Trick You Fall For

There's one born every minute: Shoppers fall for advertisements touting a high regular price alongside a lower asking price, finds a new study from the University of Colorado, Boulder.

For example, items that were advertised as "Regularly $119.99, Sale Price $39.99" attracted more buyers than ads reading simply, "Sale Price $39.99". People also estimated an item to be worth up to 84 percent more if its ad mentioned a higher regular price.

Even if buyers recognize the higher price is BS, studies show they're still a lot more likely to fork over cash, says study coauthor Christina Kan. The way it works is pretty simple: The larger regular price inflates the buyer's perception of an item's value, and so makes the figure you're offering seem more attractive, Kan explains. (Look at any Groupon email, and you'll see crossed-out prices that are based off this sales trick.) 

So whether you're selling an old television or a used car, you'll up your odds of a deal if your item description emphasizes a higher original price, the research says. High-quality photos, a detailed product description, and language suggesting the item is in limited supply--"Only one available!"--are also great ways to improve your chances of a sale, Kan says.  

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Don't Get Swindled This Holiday Season

Between now and January 1, we'll spend $602 billion shopping for the holidays, according to statistics from the National Retail Federation. But America's malls and department stores would like to see you shell out even more.

To that end, retailers have a host of subtle psychological tricks at their disposal--many seemingly innocuous or downright helpful--taking advantage of all the latest scientific research on the shopper's brain. So before you line up for a Black Friday spending spree, or make an online purchase on Cyber Monday, find out how stores are squeezing more pennies from your pocket--and how you can fight back:

1. Hands-On Service
You approach a sales clerk and ask them for help finding something specific. They not only walk you directly to the thing you're looking for, but take it off the rack and place it right into your hands. Is that simply great service, or something more insidious? As it turns out, a 2009 study at the University of Wisconsin-Madison found that when people touched an item, it made them feel like they already owned it, and increased the price they were willing to pay to take it home.

Your defense: Instead of letting the clerk focus your attention on one product as you're trying it out, be sure to handle multiple items so you don't start to feel ownership from just one. 

2. Customer Stalking
Last year Americans spent over $1 billion in online purchases over Thanksgiving weekend--and more than doubled that amount on Cyber Monday alone, according to digital analyst comScore. But be warned: An analysis by The Wall Street Journal found that stores track your clicks online, and use that information to make you pay a different price than your neighbors one town over. Plus, retailers boost prices on items they think you really want if you visit their website more than once. 

Your defense: Install a privacy-protecting browser add-on like Ghostery, which blocks traffic from third-party analytics. "More than simply blocking cookies, it keeps those sites from knowing you were ever there, preventing them from building a profile on you as you browse from site to site," says Andy Kahl, director of data analysis at Evidon, the parent company of Ghostery. Be sure to block both "advertising" and "beacons" in the settings menu.

3. Loud Music
Holiday shopping means Christmas music piped through the speakers, which isn't much of an improvement over the generic dance club tracks typically played in clothing boutiques. Either way, that cacophony can make you more likely to plunk down dough, especially if you're buying a trendy item. Researchers at the University of Illinois found that when people had to choose between ordinary running shoes and a pair with a radical new design, they were more likely to pick the "innovative" product than the traditional one if the sound level was around 70 decibels--like standing near a busy highway--compared to a quiet room. That's because a moderate level of noise actually tends to help your brain be more creative, which makes you more likely to buy a new and revolutionary-looking product. 

Your defense: Seek out quieter stores, shop during less busy weekdays where you can judge a potential gift in peace, or bring earbuds and listen to your own mellow music to combat the trick.

4. Distracting Announcements
In-store announcements about Santa's visit or mysterious calls for security--hint: it's a fake-out to deter shoplifters--can influence how you buy. For example, researchers in Hong Kong had people shop for two hotel rooms set side-by-side on a computer screen. When a short news bulletin was played on a speaker to the shoppers' right, they picked the hotel room on the right side of the screen 69 percent of the time, compared to a 51-49 split between right and left rooms when no sound was played. The psychologists determined that when your attention is turned in the direction of the sound, your brain feels like it has more thoroughly processed the choice on that side, which makes you more likely to prefer that item. 

Your defense: Stay alert for for announcements, screaming kids, and other sudden sounds that might be affecting your decisions. You could even switch the items between your hands so you're sure one side isn't dominating.

5. Subliminal Messages
Even Don Draper isn't this clever: Researchers at the University of Miami recently found that hearing words that sound like other phrases--"goodbye" is similar to "good buy," for example--subconsciously plants that second idea in your head. In the study, after people read a passage that ended with "bye bye," they were willing to spend $45 at a new restaurant--but if they read "so long" they only wanted to spend $30. Although the study is new, marketing execs have already been using this technique. "The weight-loss drug 'Alli' is a made-up word but it's possible firms chose this name so consumers would see the firm as their 'Ally' in weight loss," says study author Derick Davis, Ph.D.

Your defense: Browsing in stores and online is part of learning about products, but make decisions at home--and away from your computer. "You'll have more cognitive resources, time, and are free from other manipulations," says Davis.

6. Center Displays
Stores have been placing big profit-margin items at eye level for some time, since that's the first place you're likely to look. What's more, a Canadian study tracked the eye movements of shoppers and found that in the last 5 seconds before they made a decision, their eyes came to rest in the center of a row of items--instead of to the left or right. That subconsciously influenced the shoppers to pick products from the middle without realizing it.

Your defense: The researchers suggest making sure you carefully scan across a wide selection of choices, forcing yourself to take a long look at products at the far ends of a display.

7. "Slashed" Prices
Black Friday deals are known for their deep discounts, but it's hardly because they're feeling the holiday spirit of generosity. In fact, a new study from the University of Colorado found that if stores can get you to focus on the original full price of the item with big signs or highlighting the percentage off, you're more likely to think the cut rate is a better deal--even if that's still more expensive than a similar competitor. And sometimes they'll even boost the original cost to make the sale look better. "Laws on this practice vary from state to state, and firms push the boundaries as far as they can since it's hard to enforce," says study author Christina Kan.

Your defense: Comparison shop at other stores, says Kan. Pay attention to not just the sale price, but also what the store claims to be the original retail value. 

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