6 Surprising Super Foods

Do you feel like you can't get all of your vitamins and minerals into your diet without overeating? Here are a few super foods that will help.

Calcium: Poppy seeds
Cheese and milk aren't the only calcium-rich foods. One tablespoon of poppy seeds contains 13 percent of your recommended daily calcium requirement. These delicious little seeds can perk up your yogurt, and are delicious with strawberries. Are you getting enough calcium?

Omega 3: Mayonnaise
Yes, Hellman's mayonnaise is naturally rich in omega 3 fatty acids. The recipe below will give you two healthy doses with the addition of canned salmon.

Iron and Vitamin B12: Clams
Three ounces of clams provides 100 percent of your daily iron requirement and a whopping 1400 percent of your B12 needs. Both iron and B12 contribute to energy production and can help stave off anemia. B12 is great for your heart and has been shown to ease symptoms of depression.

Vitamin D: Canned salmon
A three-ounce serving of canned salmon will give you 133 percent of your daily allowance of this essential vitamin. Use it as you would canned tuna.

Vitamins C and A: Red pepper
One large red pepper provides more than 300 percent of your daily need for Vitamin C and 100 percent for Vitamin A.

B12 and Zinc: Oysters
A half-dozen oysters contains 272 percent of your daily B12 needs, and 500 percent of your zinc requirements. Pop some oysters when you feel an illness coming on.

Chocolate Stout Shake

 

 

A great adult chocolate treat. A stout is an ale traditionally made with roasted malt or barley and typically one of the stronger beers. A good chocolate stout's flavor is really brought out and celebrated in this dessert shake. Find a quality chocolate stout at a local fine wine or liquor store.

 

ingredients

• 1/4 cup chocolate stout beer or stout beer
• 1/2 cup prepared chocolate fudge ice cream topping
• 1/2 gallon vanilla bean ice cream
• 1 cup milk
• 6 purchased chocolate-and-nut-covered pretzel rods (optional)

directions

1. In a small saucepan heat beer and chocolate topping until warm and combined. Cool slightly.
2. Meanwhile, in a blender combine ice cream and milk, half at a time. Cover and blend until combined. Divide ice cream mixture among 8 glasses. Drizzle with chocolate sauce and, if desired, serve with chocolate-covered pretzel rods. Makes 8 servings.

 

10 Ways to Get Your Energy Up in 5 Minutes or Less

1. Step Outside
Sure, the last thing you probably want to do when you're feeling a little blah is bundle up and go walk around aimlessly in the freezing cold. Well, do it anyway. Just a few minutes outside in the fresh, crisp air — and away from your desk — will work wonders on your energy and mood. Obviously, this trick works well on a warm, sunny day, too. It's the gift that keeps on giving all year round.

2. Flirt
It's fun, it's harmless (or, at least, it should be), and it's effective. Nothing gets the heart pumping and the brain working like a little flirtin' action, just don't do anything stupid. Keep it to conversation — thinking on your feet, cracking jokes, and intellectual banter will energize you plenty.

3. Drink Tea
Better than coffee, tea is the beverage of choice for an energy boost. (Notice we didn't say to get a six-pack of crash-inducing 5-Hour Energy drinks). Studies have shown that drinking a cup of black tea four to six times a day reduces stress hormone levels in your body.

4. Take a Cold Shower
Katharine Hepburn swore by cold showers, and she had an epic energy level. If you can't commit to an all-together cold one, take your usual shower but turn off the hot water completely for the last two minutes to invigorate you. If you still can't handle it (come on, try it!), or if you want a mid-day alternative, splash some ultra-cold water on your face. We recommend keeping a spritz bottle in the fridge for moments such as these.

5. Listen to Music
It's no surprise why our brain's pleasure centers light up when we hear music. (The same brain structures that are active during euphoria-inducing stimuli like sex and drugs are clicked on with a good Glee mashup, too!) So, plug those headphones in and work along to your favorite jam.

6. Wear Bright Colors
Ironically, your current state is partially determined by the mood you project to others and the reciprocating mood they project back to you. Wearing dark, somber colors get you the same reaction. But, bright colors and fun, interesting patterns give you an equally bright, peppy response. We know, we know … black is so flattering! Just save those duds for days you don't have an energy deficiency.

7. Smell a Lemon
Vitamin C is a miracle worker. Not only does drinking it help, but even smelling the stuff can revitalize your senses and cure chronic fatigue. Citrus scents from oranges, lemons, and limes stimulate alertness. So grab the fruit, or a lemon-scented body lotion, and sniff away.

8. Take a Disco Nap
This one's tricky. If you don't keep it short — five to 10 minutes, max — the power nap could have the opposite effect. So, set a smoothing-but-stern alarm and jump up from your bed, couch, or chair (the most recommended location for your mini-snooze sesh) when time's up.

9. Eat a Piece of Chocolate
Like a nap, this one can present a challenge if willpower is something you are lacking in addition to energy. To help limit your intake to one piece, keep some individually wrapped chocolate squares on hand. Eating one will give you an endorphin buzz. Plus, the slight amount of caffeine chocolate contains — dark chocolate has more than milk chocolate — won't hurt, either.

10. Hit a Pressure Point
Acupressure techniques have long been used to cure migraines, stress, and tension. Although the ancient tradition isn't as popular as acupuncture, it's sans those pesky needles, and we like that. So, pinch the point between your thumb and forefinger for several minutes to give you a quick energy boost.

Men are from Mars, Women are from Venus Notes - John Gray Ph.D.

Men and Women are Hard Wired Differently and respond differently.

1. Men are from Mars, women are from Venus

Men and women are very different in the ways they think, respond and behave. Understanding these differences helps relationships. ‘We mistakenly assume that if our partners love us they will react and behave in [the way] we react and behave when we love someone.’

2. Mr. Fix-It and the Home-Improvement Committee

Women complain that men don't listen but are just looking to provide solutions. Men complain that women are always trying to improve them and the way they do things. Men value power, competence, and achievement. They need to achieve results by themselves. Women value feelings and the quality of relationships.

Women should not offer unsolicited advice to men as it would seem critical and unaccepting. Men must listen to women without offering solutions but in order to understand what she is going through.

3. Men go to their caves and women talk

Men deal with stress by retreating to their caves: they become more focused and withdrawn. Women become more overwhelmed and emotionally involved. They want to talk about problems.

Men don’t burden others with their problems—they feel that they need to solve them alone. They can lose awareness of everything and everyone around them and become distant, unresponsive, and forgetful. Women resent this but need to have patience.

For women, sharing problems with others is a sign of trust. They openly share their feelings of frustration and hopelessness. Women are not looking for immediate solutions but want to be understood. When women talk about problems, men feel that they are being held responsible. He should not offer explanations or solutions but listen to understand.

4. How to motivate the opposite sex

Both men and women are motivated by love. Men feel loved when they are needed; women feel loved when they are cherished. To become motivated men must always feel trusted and appreciated. Women must constantly reinforce the message that the man is needed. Women need to feel loved and cherished. Men should show empathy and compassion.

5. Speaking different languages

The languages that men and women use have the same words but different and often confusing meanings. Women speak in metaphors and generalizations. If men speak at all, it is very literal and they interpret women in the same literal way.

A man talks only to convey information. A woman talks for many more reasons and complain that men don’t talk. Women should support men in their caves by going off and doing something with their friends. Men should explain why they’re not talking.

6. Men are Like Rubber Bands

Men get very close to women and then pull away. After fulfilling their need for intimacy, men feel a strong need for independence and autonomy. After fulfilling that need, they will once again feel the need for intimacy. Men constantly alternate between needing autonomy and intimacy. When a man is pulling away he should be left alone.

7. Women are Like Waves

A woman's self-esteem rises and falls like waves. When her self-esteem is high, she has plenty of love to give. When she feels low, she is unable to be as appreciative and accepting of her partner. When a woman's wave crashes a man should go out of his way to support her. He must listen, validate her feelings and give reassurance.

8. Discovering our different emotional needs

Women need to receive care, understanding, respect, devotion, validation and reassurance. Men need to receive trust, acceptance, appreciation, admiration, approval, encouragement. The best way to get what we need is by giving our partners what they need.

9. How to avoid arguments

They should be avoided at all costs—negotiate, don’t argue. When a man feels challenged, he focuses on being right and forgets to be loving. He upsets her and invalidates her feelings—usually by trying to solve her problems. We need to accept that our partners aren't perfect.

10. Scoring points with the opposite sex

Men believe that they score highly with women when they do something big. Everything, whether big or small, scores one point with women. Women can score highly with men by using their scoring scheme. Big acts of love score many points.

11. How to communicate difficult feelings

Anger and disappointment need to be expressed in a loving way. Love letters are a good way to release negative emotions in a more loving way.

12. How to ask for support and get it

There are three steps to asking for and getting what you what. 1) Ask properly—involving good timing and asking in a non-demanding tone. Be brief and be direct. 2) Practice asking for support even if you expect the answer to be "no." 3) Ask assertively. One of the key elements to asking assertively is to remain silent after making your request.

13. Keeping the magic of love alive

To be successful in relationships, we must understand the different seasons of love. We must not expect our partners to always feel the same degree of love as we feel. We must learn to love our partners through "thick and thin.

6 Good Things a Little Snooze Can Do

Your office may not have a literal "rest" room yet, but your employer might be smart to create one. Some companies already have, including Nike and Google. Why? Studies show that a quick afternoon power nap can:

• Boost productivity
• Counter burnout
• Improve memory
• Take the edge off of stress
• Lower risk of heart disease

There's even an app for the power nap. In fact, there are four of them, from free ones with soothing ambient noise to more sophisticated programs that (for a small fee) provide different sound frequencies to lull you to sleep and gently wake you at a preset time.

Here are three ways to get the best from your siesta:

• Limit naps to 30 minutes. Give yourself 10 to fall asleep and 20, at most, for napping. The benefits of a 5- to 20-minute nap are almost immediate and last up to 3 hours. Going into a deeper, longer sleep causessleep inertia. That's a doc's way of saying you'll have a hard time waking up, and everything you do for the next hour or so will feel like a big effort.
• Get comfy. Slip off your shoes, loosen your belt or your tie, and, if you can, recline. The more comfortable you are, the faster you'll slip into sleep. If the best rest you can manage is to snooze in your car, tilt the seat back and go for it -- as long as you're parked in a safe place.
• Don't nap too late in the day. Earlier naps are less deep and more beneficial, according to a recent study. They make you more alert, improve your performance, and speed up your reaction time. What boss wouldn't approve of that? The one exception to this rule: Nap later if you're planning to dance all night, say, at your BFF's wedding.

6 Ways to Revive Skin for Spring

Revive your skin for spring.

Spring's warmer weather and the change of the season can have an impact on your skin. More moisture in the air and sunshine in the forecast could make your skin more oily than usual and even cause it to breakout more often. You'll need to make some changes to your daily skincare routine to accommodate for the change of the season and prepare it for some fresh new color palettes in the makeup department.

Here are just six ways to revive your skin for spring:

1. Bring on the sunscreen. More sunshine in the weather forecast means you need to be extra careful about sun protection. Make sure you're wearing a light layer of sunscreen under makeup, and using sunscreen-infused makeup products.

2. Keep up the moisture level. Moisturizing your skin after cleansing and toning is essential for keeping skin smooth, supple and looking youthful. Make sure you are drinking plenty of water throughout the day, and are using a high-quality moisturizer day and night.

3. Switch to mineral makeup. Say goodbye to heavy foundation as the weather warms up and switch to a more natural, mineral makeup line. You can still get a flawless look with mineral makeup and it will feel much better on your face and neck when you spend more time outdoors. Use a makeup primer to keep makeup in place and to create that smooth and flawless finish you want.

4. Use a deep pore cleansing mask once per week. Keep your skin blemish-free and prevent breakouts by deep-cleaning the pores at least once per week. If you find that you're sweating more than usual during the spring months, you'll need to take extra steps to keep those pores free of oil and dirt. A deep pore cleansing mask could be just what you need to keep skin clear through the spring months.

5. Exfoliate regularly. Winter season may have left you with dry and flaky skin, or rough patches of skin that are difficult to mask with makeup. Buff away those dead skin cells using a facial scrub or buffing cloth, or head to the spa for a microdermabrasion treatment. Your skin will look and feel fresher, softer and more toned with regular exfoliation sessions.

6. Throw out old skincare and makeup products. Make sure you're not holding on to makeup and skincare products that have expired or you could risk getting some serious breakouts. Old makeup and skincare products can also clog the pores and make your skin look dull. Check the expiration dates on all of your beauty products and do some "spring cleaning" as needed.

Non-Bitchy Ways to Say "No"

One tiny word can make a big difference...You let a friend crash on your couch indefinitely. Your sister asks to borrow your pricey new shoes (the ones you haven't even worn yet) and yet you say "okay".

Your boyfriend wants to ditch dinner out tonight for a homemade roast - "You'll cook, won't you babe?" And you just agreed to take on a project for a stressed out colleague, even though you're swamped with your own workload. Sounds familiar? Many women get stuck doing things for others because it's really hard to say 'No!'. To save someone else the pain, you avoid a confrontional situation and just say yes.

Even though it may be unfair, and you end up in a high stress situation, saying yes sometimes is a lot easier than having to explain why you just can't do it. So before you utter another reluctant yes, (or do some internal damage repressing the subsequent rage), worry not, there are nice ways of saying 'No'. Read on.

Why you're a 'yes woman': When a guy is asked to take on an unwanted task, he generally doesn't hesitate to nip the request in the bud. No, he can't lend his bud 5,000 bucks. Sorry, no time to dog-sit for his neighbour...The reasons guys and girls don't react the same way to requests are both socially sanctioned and biologically driven. "Men are expected to assert themselves, that's what gives them status in our society, says social psychologist Susan Newman, author of The Book Of No. "They learn to say no early on becuse if they don't, they're labelled as wimps or pushovers."

On the other hand, women earn praise for playing nice and co-operating. "As girls, we're singled out for being helpful," says Newman. In fact, the female need to please others is so ingrained that many women equate saying no with saying 'I don't care about you'. Answering yes also appears to be hardwired.

Research shows that when women are co-operative, neural activity in the brain's reward region dramatically increases, bathing our bodies in feel-good martyrdom hormones. The result: women get an actual physical high from pleasing people. For many, it's an addiction. People think of the word 'No' as a negative and fear that using it will jeopardise a friendship or that their friends will think of them as selfish. Some women fear they will be left out of the group if they say 'no' or that their friends will think they are uncaring or lazy. Bottom line: women tend to be people-pleasers and agree to avoid confrontation and keep the peace, but that's not such a good thing!

Right of refusal: First, consider the resentment and bitterness that you invariably feel when you accpet a task you don't want to take on. Add to that the time required to do what you were asked, resulting in less time for the stuff that really matters to you, says Michael Silverman, author of Unleash Your Dreams. Also, giving into the 'yes habit' can backfire in your face: instead of coming off as a helpful person, you will earn a reputation as an ever-reliable doormat, says Silverman.

Not setting boundaries gives you little respect among friends, acquaintances, and colleagues, so they keep asking you for help because they know you're likely to accept. Finally, you don't do people any favours by coming to their rescue constantly. "Turning someone down forces them to rely on themselves," says Jana Kemp, author of No! How One Simple Word Can Transform Your Life.

'No!' There, you've said it... But it wasn't easy, was it? You feel like crap now, right? It actually takes time and practice before most women can confidently say 'no' without feeling guiltridden, comments Silverman. It helps to be prepared, however, so learn to spot the signs that an unwanted request is coming your way. "I've been meaning to ask... and "I know you're really busy, but... are obvious tip-offs, but be on the lookout for earlier hints, like awkward, drawn-out small talk, throat clearing, or a sudden lack of eye contact," explains Bill Lampton, author of The Complete Communicator.

If you find yourself already cornered, counteract your knee-jerk reflex to say yes by not responding right away. "Pausing gives the impression that you're truly considering the request, and also buys you more time to think," says Don Gabor author of Speaking Your Mind In 101 Difficult Situations.

When you do turn down the request, keep your 'no' short; something along the lines of 'I'd really love to, but I can't', says Newman: "Don't flounder around and try to explain why you have to refuse. The more wiggle room you give, the more ammo the other peron has to attempt to change your mind. Finally, resist the urge to apologise, since that only shows you're uncomfortable with your decision."

(Reproduced From Cosmopolitan. © 2010. LMIL. All rights reserved.)