A hot cup of tea can soothe your throat and sinuses when you’re battling a cold, but emerging research shows the health benefits of the beverage actually go much deeper. A new study published in the European Journal of Preventive Cardiology has found that drinking tea at least three times a week is linked with a […] More

Chances are, BC (before coronavirus) you drank mostly with a nice dinner alongside friends. Maybe you overdid it on game day, but taking a few days off to reset after was no biggie. AC, we’ve all had more time on our hands. We crave routine and loathe boredom, so we bookend the workday at home with a special cocktail or craft beer—a reminder of what joy tastes like. But eight months into our new normal, it’s time to ask the hard question: Do you really want to drink tonight?

What Is Healthy Drinking?
Society has long viewed alcohol consumption in black and white, says psychologist Kevin Gilliland, an expert on addiction. At the turn of the 20th century, drinking was widely acceptable; then, it was blamed for all of America’s problems and outlawed in the ’20s. In the ’50s and ’60s, men were expected to drink Mad Men-style and those who struggled often dealt with shame—there’s a reason it was called Alcoholics “Anonymous.” Even today, we feel the need to go dry an entire month to tip the scale into “healthy” territory.
While AA is proven to be effective for many people looking to abstain, it doesn’t provide tools for moderation. Meanwhile, researchers continue to debate the potential health benefits of moderate drinking—three drinks a night is almost certainly too much, but a drink or two might help us live longer. Either way, it’s intuitive that alcohol is like junk food: You know it’s not explicitly good, but imbibing provides a mental release and a flash of pleasure. When we start to ask alcohol to relieve stress, quiet anxiety, or numb the chaos, our relationship needs to be reevaluated, says Gilliland. A healthy relationship with alcohol is one where it brings positive feelings and you can respect boundaries you’ve set. If that sounds any alarms, consider pumping the breaks.

The Upside of Scaling Down
A nightcap helps you fall asleep faster, but prevents you from entering a deep sleep, explains Abe Malkin, M.D., co-founder of teletherapy platform Monument. And, while alcohol helps you feel calmer in the moment, your neurochemicals swing back in the other direction as soon as you’re sober—so drinking actually creates a larger spike in anxiety, Malkin adds. Booze dehydrates and messes with your gut. Without it, you’ll have more endurance and energy for workouts, and your body will better absorb nutrients.
Rasāsvāda La Vie En Rose Courtesy Image
Baby Steps to Cutting Back
“People don’t need to hit rock bottom in order to make healthier life choices,” Malkin points out. Here’s how to start.
Set intentions. Limit your number of drinks per night (max 3), or the number of nights you drink by 1 or 2. Consider subbing in non-alcoholic bevs like Athletic Brewing Run Wild IPA orLagunitas Hoppy Refresher.
Change your scenery. Having a few beers while you binge The Sopranos every night creates a Pavlovian response. To break the connection, have a beer on the porch, then watch TV in bed. This will make your consumption more thoughtful, Gilliland says.
Tweak your hobbies. You perfected your home-bartending skills. Now, conquer mocktails. Zero-proof spirits like Rasāsvāda mimic the botanical quality of liquor and can even provide health benefits in some cases.
Move more. Book your usual drinking hour with an activity that releases endorphins, like exercise. Debrief with your partner on a walk instead of over wine, and trade Zoom happy hours for group Peloton rides.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

With each year, your habits, beliefs, hell, even your vocabulary can seem to grow stagnant. But with a little effort, you can keep your mind malleable, get smarter, and be a more informed citizen. Try these strategies and apps.

Expert Ways to Get Smarter and Be More Engaged Citizen
1. Break Out of Your Bubble
“We’ve become strangers to each other in sadly dangerous ways,” says learning and development consultant Paula Green. “Set aside time to talk to someone who voted differently or who lives a different lifestyle from you, and really listen. Ask them, ‘What’s important to you?’ Be curious, not cajoling. You might find that your needs are not that different from theirs.”

2. Volunteer
Lend your energy and expertise to those who need it, and you’ll pull back the curtain on a different slice of life—and feel valued for your efforts. Luckily, it’s easier than ever to find a volunteer opportunity that suits your availability and expertise: Peruse sites like VolunteerMatch, Catchafire, and HandsOn Connect.
Illustration of a man reading on subway Illustration by Kagan McLeod

3. Keep Learning
Your dorm days might be in the rear view, but that doesn’t mean you need to rely on a stash of edibles for mind expansion. Thousands of college courses are available for free online—including over 500 from Ivy League schools like Harvard, Cornell, and Princeton. Whether you’re looking to learn coding, go deep on Bitcoin, or tackle Shakespeare again, you’ll likely find a lesson plan for you. Bonus: Most are self-guided and taught virtually. To narrow down the offerings, use Class Central.

4. SHARPEN YOUR SCREEN TIME
Stop the mindless scrolling and bolster your brain with this trio of apps: Climb makes it easy to expand your vocabulary via fun, personalized quizzes with clues that include animated GIFs. Lumosity trains your brain through memory, multitasking, and focus challenges, sharpening skills that have real-world applications. And Memrise is like TikTok for learning a second language. Instead of memorizing awkward, outdated textbook phrases, you learn common phrases and slang from native speakers in snack-size videos.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

Pro Football Hall of Fame quarterback and FOX Sports lead NFL analyst Troy Aikman may have retired 20 years ago, but he’s still finding ways to stay on top of his game. Here’s how.

Adjust Your Plan
I was still doing the same routines five years after retiring——bothered with back pain. I walked into a local gym and asked if someone could write me programs. Jason Harnden walked out, and I’’ve been training with him for 17 years. Now I hit the weights four days a week, for 30 minutes. We change it up every four  or five weeks, adding battle ropes, kettlebells, and slam balls. Keeping the training up these days meant getting a home gym together. I find the FreeMotion Dual Cable Cross Machine effective without straining the joints.
Center Yourself
Phil Jackson’s book Sacred Hoops got me intrigued about meditation and mindfulness. The light really came on when I picked up The Untethered Soul. It was hard at first. I had the whole ““monkey mind”” going, but eventually I was able to slow my thoughts. I meditate first thing in the morning to set me up for a good day. I like the apps Insight Timer and Calm. I also listen to the audiobook of Eckhart Tolle’s The Power of Now on walks.

Keep It Clean
I’’ve gotten better about eating vegetables in these later years. I get most of my protein from fish, avoid processed foods and dairy, and don’’t put excessive butter or oil on anything. I rarely eat red meat but, when I do, I grill it myself. I’’ve gotten into making smoothies before and after workouts. I use Dymatize Iso 100 Whey Protein Powder and Athletic Greens with spinach, collagen powder, banana, and almond milk.
Take a Breather
I’’m a prime example of someone who overtrains. I’ve always done something seven days a week. During my playing career, there was always an urgency to work as hard as I could. I never walked away thinking I didn’’t show up as strong as possible. That’’s followed me into retirement. I’’m starting to allow myself recovery days. I’’m not as sore and stiff and know maintaining this pace isn’’t sustainable. I need to pause and accept that life is good.

Troy Aikman will share his insights as FOX Sports’ lead NFL analyst during the NFC Championship as Tom Brady and the Buccaneers take on Aaron Rodgers’ Packers at Lambeau Field on Sunday, Jan. 24 at 3 p.m. on FOX. 

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

Protein is essential for building and maintaining muscle. However, muscle isn’t just built after your workout is done. Consuming protein after your workout makes enzymes that allow key chemical reactions to take place within your body. These enzymes are crucial to regulating your body’s hormones, maintaining the fluid balance in your blood and tissues, and forming antibodies to protect your body from bacteria and viruses. Protein has many roles in your body, so it’s used constantly throughout the day. That’s why it’s important, not just for building muscle, but overall health to consume protein at every meal and in between—including high-protein snacks.

Protein requirements vary per individual and specific goals, but overall you should aim to consume between 1.2-2.0 grams per kg body weight per day. Yes, that’s more than the generic RDA of 0.8 grams per kg body weight, which we find too modest; it’s the minimum you need from getting sick.
High-protein snacks are key to getting your body the protein and amino acids in between meal periods—or if you’re going a few hours in between meals. A high-protein snack should provide at least 10 grams of protein per serving and be easy to eat at home or on the go. In addition, watch out for the added sugar content (keep it under 10 grams of added sugar) and make sure the ingredients are ones you’re familiar with. Take a look at these high-protein snacks (store-bought and homemade) to help you get protein all day long.
Best High-Protein Snacks to Eat Anytime, Anywhere
Joseph Gonzalez/Unsplash1. Hard Boiled Eggs
Eggs are one of the best cheap protein sources, with each average egg providing 6 to 7 grams of protein. They’re versatile; cook up a frittata, shakshuka, or omelette for breakfast. For on-the-go snacks, hard boil half a dozen at the start of the week and store in the fridge.
Protein per serving (2 eggs): 12 g protein

Flavor-filled meat sticks made from grass-fed and free-range beef, venison, and turkey. Chomps2. Chomps Meat Sticks
Chomps meat sticks are crafted with high-quality, sustainably sourced ingredients—including grass-fed beef and venison, as well as free-range, antibiotic-free turkey. With nine unique flavors like Italian-Style Beef and Pepperoni Seasoned Turkey, you’ll never get flavor fatigue. Plus they’re gluten-free, compatible with paleo, keto, and Whole30, and allergy-friendly.
Protein per serving (1 Pepperoni Seasoned Turkey Stick): 10 g protein
[From $14.99; chomps.com]
Get it

Kodiak Cakes Oatmeal Chocolate Chip Protein Balls Courtesy Image3. Kodiak Cakes Oatmeal Chocolate Chip Protein Balls
In the morning, mid-day, late night, in the car, or on the trail, these protein balls are an easy, delicious way to get protein. They’re made with 100 percent whole grain oats and non-GMO ingredients for wholesome, nutritious snacking. Bonus: They’re easy to prepare (just add water and roll!).
Protein per serving (2 balls): 20 g protein
[$5.50; kodiakcakes.com]
Get it

Simply Snackin Bars Courtesy Image4. Simply Snackin Bars
Simply Snackin make on-the-go protein snacks that are nourishing and simple. The bars only include real ingredients like grass-fed beef or chicken, free of antibiotics or added hormones. They’re void of gluten and artificial flavors or colors.
Protein per serving (1 Chicken With Hemp Seeds bar): 11 g protein
[From $36.80; simplysnackin.com]
Get it

Wonderful Pistachios Roasted & Salted No Shells Courtesy Image5. Pistachios
Pistachios are the ultimate plant-based protein source as they contain all essential amino acids in adequate amounts for optimal health. The best part is they’re convenient on the go and don’t require any preparation. Additionally, they provide fiber, antioxidants, vitamins, minerals, and healthy fats to help your body refuel and recover before and after a workout
Protein per serving (1.5 oz kernels): 10 g protein
[From $5.99; amazon.com]
Get it

Scout Wild Albacore Tuna SCOUT6. Scout Wild Albacore Tuna
Tuna is an excellent source of protein and these single-serve cans make it easy to store and travel with (just remember your can opener!). They feature hand-cut tuna fillets that are cooked and packaged to preserve omega-3 oils with nothing else added. The best part? In addition to protein, each 3-oz serving provides roughly 705 mg of healthy EPA and DHA Omega-3 fatty acids.
Protein per serving (1 can): 21 g protein
[$31.99/4 pk or $28.79/monthly subscription; enjoyscout.com]
Get it

Kize Bars Kize Concepts7. Kize Bars
Kize Bars might be the cleanest protein bars you can buy. They taste more like a no-bake cookie or peanut butter fudge, and some flavors have as little as four ingredients.  Great as a high-protein snack, on-the-go fuel, or a healthy dessert.
Protein per serving (1 bar) 10 g protein
[From $29.99; kizeconcepts.com]

Food Collection / Shutterstock
8. Real California Cottage Cheese
Cottage cheese is an excellent source of protein and contains relatively few calories.  It also provides an ideal combination of whey and casein. which provide quick- and slow-digesting protein. It’s packed with many other nutrients for health like B vitamins, calcium, phosphorus, and selenium. It’s also versatile enough to incorporate into different meals and snacks.
Protein per serving (1 cup low-fat): 28 g protein
[realcaliforniamilk.com]
Get it

Vital Farms Pasture-Raised Egg Bites, Uncured Bacon and Cheddar Cheese Vital Farms9. Vital Farms Pasture-Raised Egg Bites, Uncured Bacon & Cheddar Cheese
Eggs are a great protein source (as we already mentioned) but sometimes you want to make them a little more exciting. Vital Farms Egg Bites are made with ethically sourced ingredients like pasture-raised eggs and cheese, and humanely raised meats. On top of that, they’re delicious and come in convenient packs to microwave and take with you anywhere in just 45 seconds.
Protein per serving (2 bites): 18 g protein
[vitalfarms.com]
Get it

Fage Total Greek Yogurt 0% Courtesy Image10. Fage Total Greek Yogurt
Greek yogurt is a little different than its traditional counterparts. Greek yogurt is lower in sugar, higher in protein, and creamier than regular yogurt. It’s filled with not just protein but calcium, probiotics, and vitamin B. It often comes in single-serving portions, making it a great high-protein snack in between meals. You can also add to your favorite smoothie.
Protein per serving (Fage Total 0% 6-oz container): 18 grams protein
[$1.29; usa.fage]

Purely Elizabeth Blueberry Walnut Collagen Protein Oats Courtesy Image11. Purely Elizabeth Blueberry Walnut Collagen Protein Oats
Oatmeal is a breakfast favorite for its convenience and fiber content. Purely Elizabeth makes it even better by adding premium grass-fed bovine collagen and an added packet of Nuttzo nut butter to pack a high-protein punch. The blueberries, walnuts, ancient grains, and superfood seeds lend satisfying texture and flavor to boot.
Protein per serving (2-oz cup): 11 g protein
[$2.99 or $2.54 for subscription; purelyelizabeth.com]
Get it

Kite Hill Protein Yogurt Kite Hill12. Kite Hill Protein Yogurt
Kit Hill yogurt is a great-tasting blend of almonds and soy to pack in the protein and faba bean for added creaminess in a new plant-based yogurt. Kite Hill Protein Yogurt is non-GMO, gluten-free, vegan and contains no artificial flavors or preservatives. Best of all, it doesn’t sacrifice on taste or the smooth, creamy texture that many seek, but cannot find in dairy-free items.
Protein per serving (Blueberry, 5.3-oz cup): 10 g protein
[$2.39; kite-hill.com]
Get it

Nature Zen/Unsplash13. DIY Protein Shake
There’s nothing easier than bringing your own protein powder (whey or vegan) and mixing in your shaker bottle. But if you have the time, make a complete and delicious post-workout smoothie to kickstart recovery or provide an extra boost of protein between meals. Here’s a recipe with a tropical spin:
Ingredients
16 oz milk of choice (or orange juice)
1-2 scoop vanilla or unflavored protein powder (whey or vegan)
3/4 cup frozen pineapple chunks
½ cup frozen mango
½ frozen banana
1/2 ripe avocado peeled
1 tsp chia seeds
1 scoop Athletic Greens powder
Instructions
Combine all ingredients
Blend until smooth.
Jordan Mazur, MS, RD is the director of nutrition for the San Francisco 49ers.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More