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13 Motivational Quotes From The Rock to Help You Crush Your Workout – Men’s Health

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Use this wisdom from the hardest worker in the room to help overcome any and every obstacle.
Making it through your workout (or let’s be honest, even making it to the gym to do your workout) can be tough, especially at the end of the year. When you’re juggling travel and family time, and those delicious holiday treats just keep calling your name, it can seem near impossible to stay committed to your fitness regimen.
Never fear, because The Rock has got your back. Next time you feel like you can’t get through that last set of burpees, imagine Dwayne Johnson’s voice, loud and proud and firing you up to finish through — and even to pump out a few extra reps for good measure, too.
These are the best motivational quotes from The Rock you can come back to, again and again, to push you through those moments of weakness during any tough workout session.

menshealth.com/…/the-rock-motivational-quotes

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Health & Fitness

Food awards success for local school

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Published on Thursday, March 17, 2022

Stokes Wood Primary School in Leicester has won a prestigious national food award.
The All Parliamentary Party Group (APPG) Excellence in School Food awards recognise innovation and commitment to serve healthy food to children across the UK. An awards event was held at the Nottingham Belfry Hotel on 3rd March 2022, where Stokes Wood Primary and Food for Life’s co-founder Jeanette Orrey were both honoured for their work.
The panel of judges and MPs honoured the school for their excellent demonstration of a creative initiative to serve healthy food to children.
Passionate to improve the physical and mental health of their pupils and the wider community, Stokes Wood has been working with the Food for Life awards programme, a national scheme which promotes healthy and sustainable food. The school has achieved a Silver Award through the programme for its whole-school approach to food.
Locally, the Food for Life awards programme is backed by funding from Leicester City Council’s public health team, and is a key of the city’s Food Plan to make Leicester a healthy and sustainable food city. City Catering, the council’s in-house catering supplier, provides healthy, balanced school meals at Stokes Wood. Most of the food on the menu is freshly prepared; it is free from trans fats, sweeteners, and additives.
Stokes Wood headteacher Jane Gadsby said: “We were absolutely delighted to receive this award, which is the result of a lot of hard work from everyone at the school. Sam Winzar and her team from Leicester City Catering, our office and pastoral staff work tirelessly and we hold regular events to get families involved, including inviting parents to eat with us, to help spread our healthy eating messages out into the community.
“Getting this award marked an amazing couple of days for our school, as the day before we also won the Youth Sport Trust award for outstanding primary practice. This award recognised our efforts to keep our pupils fit and healthy, especially during lockdown, when our staff personally delivered skipping ropes to all our pupils!
“We’re so delighted to be recognised for our work helping children to build healthy, active lifestyle habits for the future.”
Lisa Didier, Leicester’s Food for Life local programme manager, nominated Stokes Wood for their commitment to improving school meals and the health and wellbeing of their children and families. The submission was also supported by a letter from their local MP, shadow social care minister Liz Kendall.
Lisa said: “Stokes Wood worked so hard throughout the pandemic to maintain their commitment to healthy eating. The school maintained vital connections with vulnerable families, helping them to eat healthy food at a low cost, by teaming up with a local food bank for the first time – the Chroma Church Foodbank – and also working with the Nida Foundation and Giving World.
“A four-week project encouraged and guided families to cook healthy meals from fresh ingredients using food contributions from the food bank and specially designed recipes provided by Food for Life.”
To further support learning in the home during lockdown, Stokes Wood Primary sent home activities for parents to do with their children including ideas for growing and cooking at home as well as instructions to promote these activities. The delighted parents shared the results with the school by sending photos of their children enjoying these activities at home. Feedback from families included parents saying: “I’m cooking with ingredients I’ve never cooked with”; and “it gets the kids involved and eating food they wouldn’t try before.”
This whole-school approach to food has been praised by Food for Life as well as by the National Food Strategy.
Leicester City Council commissions the Food for Life scheme in the area. Assistant city mayor for public health Cllr Vi Dempster said: “Stokes Wood’s work to win this award is incredibly positive and inspiring and thoroughly well-deserved. In Leicester we are very proud of our commitment to Food for Life, our community growing projects and our in-house catering service, and awards like this one help to reinforce the principles of our Food Plan for the city. We congratulate all at Stokes Wood on both their awards.”
Keen to continue seeing how food can be used to empower parents and pupils, Stokes Wood Primary has expanded its work with Food for Life. Signing up to the pilot Food and Mood project, pupils took in a short film to explore the links between healthy diets and positive mental health and wellbeing.
Food for Life’s ethos is that good food should be easily available for everyone, everywhere and every day. Thanks to the many Food for Life caterers, school cooks, teachers and Public Health commissioners, over 1 million children eat healthy and freshly prepared meals in school every day: nutritious and tasty food that’s good for them and also good for the planet.
Food for Life’s co-founder Jeanette Orrey was also recognised for her work with an Excellence in School Food Award in the Individual category at the APPG awards.
The award acknowledges Jeanette’s outstanding dedication to improving school meals for all and tackling food poverty. It coincides with a large milestone for Jeanette, who at the end of last year decided to ‘hang up her apron’ and take a step back from her role at Food for Life after almost 20 years.
Jeanette has steered Food for Life from its initial Bristol pilot of six schools to an internationally recognised programme with 10,000 schools, acknowledged in the School Food Plan, National Food Strategy and hospital food review. Now over 2 million good and healthy meals are served in public food settings a day through the Food for Life Served Here scheme.
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5 herbs to speed up your weight loss

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If you are someone who is trying to lose weight using natural methods and feel that there are not many options for you, you must read this article. Turns out, some herbs that we use on a daily basis in our meals can be more useful for weight loss than you would have thought. From parsley to peppermint, there are many herbs that can help in restoring hormonal balance, improving digestion, relieving gas and boost weight loss.

And we are not talking about those fancy herbs but the staple ones that are easily available in our kitchens. Here’s the list of five such herbs:
From refreshing lemonade to a piping cup of hot tea, peppermint can enhance the taste of so many regular foods. But did you know that peppermint also has appetite-suppressing property, which makes you feel less hungry when you consume it. Less cravings mean you will consume fewer calories and which in turn will aid weight loss.

Peppermint has been found to ease digestion, gas as well as acidity. And proper digestion as we all know is the primary step to lose weight. Peppermint has also proven to be an effective remedy for irritable bowel syndrome (IBS).
We all love oregano with our pizzas and sandwiches. But did you know that this herb is a rich source of bioactive compounds like polyphenols and flavonoids? Both these enzymes are important for insulin function – they impact the secretion as well as its activity in the body.

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Studies have found that Mexican and marjoram oregano is great for managing diabetes. High metabolism and better sugar regulation can make it easier to manage weight. Oregano can also ease constipation and reduce constipation. It also gets your bile juices (produced by the liver) flowing and thereby aids digestion.
Rosemary is full of antioxidants, which have anti-inflammatory properties. These antioxidants prevent the free radical damage and lower your blood sugar levels. When combined, all the properties make rosemary a perfect herb for aiding weight loss. It can also help in protecting you against several metabolic disorders. The carnosic acid in rosemary has been found to have anti-obesity potential.

Parley can be a great ally in your weight loss efforts. It’s a natural diuretic, which can help in getting rid of water retention and ease bloating. The fibre content in parsley is also high, which makes it a perfect weight loss herb.
Eugenol – an oil in parsley lowers blood sugar level and has the potential to treat hyperglycaemia. Thus, parsley is great for weight management, especially for people suffering from diabetes.
If you are suffering from weight issues that are a result of some hormonal imbalance like PCOS, spearmint can help you. Spearmint can help by boosting the estrogen level. Low estrogen levels have been related with menopausal weight gain.
By restoring the hormonal balance, spearmint can help in shedding those extra kilos, especially in women.
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The 14 Best Foods for Hair Growth

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Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Here are the 14 best foods you can eat to promote hair growth.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.
Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss (1).
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency (2).
However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin (3).
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health (4).
Summary Eggs are a great
source of protein and biotin, which are important for hair health and growth. A
deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment (5, 6).
For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs (7).
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking (8, 9).
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss (10).
Summary Berries are loaded
with compounds like antioxidants and vitamins that may promote hair growth. For
example, strawberries are rich in vitamin C, which aids collagen production and
iron absorption, two factors that may promote hair growth.
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (11).
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy (12, 13).
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs (11).
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (14).
What’s more, iron deficiencies have been linked to hair loss (10).
Summary Spinach is loaded with
folate, iron, and vitamins A and C, which may promote hair growth. A deficiency
in these nutrients may result in hair loss.
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density (15).
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair (16).
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair (17).

Summary Fatty fish like
salmon, herring and mackerel are great sources of omega-3 fatty acids, which
have been linked to improved hair growth and density. However, there are only a
few studies in this area, so more are needed.
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs (18).
Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing (19, 20).
Summary Sweet potatoes are
loaded with vitamin A, which helps aid sebum production. Additionally, it has
other factors that may help speed up the rate of hair growth.
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs (21).
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months (22).
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles (23, 24).
What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss (25).
Summary Avocados are rich in
vitamin E, an antioxidant that may promote hair growth.
Additionally, they are a great source of
essential fatty acids, which appear to be crucial for hair growth.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.
For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs (26).
What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss (9).
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease (27).
This makes nuts an excellent and easy addition to your diet.

Summary Nuts are packed with
nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of
which may promote hair growth and are linked to many other health benefits.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins (28).
What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon (16, 29).
However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it’s a great addition to the diet.
In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.

Summary Like nuts, seeds are
rich in vitamin E and other nutrients that may promote hair growth. Some seeds
also contain omega-3s, which have been linked to hair growth.
Sweet peppers are an excellent source of vitamin C, which may aid hair growth.
In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange (30).
Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. It has been linked to hair loss and the graying of hair (5, 6).
What’s more, sweet peppers are also an excellent source of vitamin A.
This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.
Summary Sweet peppers are a
rich source of vitamins A and C, two nutrients that help ensure hair stays
healthy and that may aid hair growth.
Oysters are one of the best food sources of zinc (31).
Zinc is a mineral that helps support the hair growth and repair cycle (32).
A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet (33).
Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency (34, 35).
However, taking too much zinc could also promote hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements, since foods provide zinc in small but healthy doses (36).
Summary Oysters are one of the
best sources of zinc in the diet. This mineral helps support the hair growth
and repair cycle.
Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth.
For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs (37).
Interestingly, studies have linked vitamin D3 deficiency to hair loss (38, 39, 40).
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids have been linked to improved hair growth (16, 37).
Summary Shrimp are a great
source of protein, B vitamins, zinc, iron and vitamin D, which may aid hair
growth. They also provide a small amount of healthy omega-3 fatty acids.
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs (32).
They also provide many other hair-healthy nutrients, including iron, biotin and folate (41).
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.

Summary Beans are a great
source of protein, iron, zinc and biotin, which are all essential for optimal
hair health. Together, they may aid hair growth.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans (42).
For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (43).
Test-tube studies have also shown that spermidine promotes human hair growth (44).
However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
Summary Soybeans are one of
the best sources of spermidine, a compound that may prolong the active phase of
hair growth.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (45).
Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles (14).
Deficiencies in protein and iron have been linked to hair loss (1, 10).
Summary Meat is a great source
of protein, which is essential for healthy, strong hair. Red meat, in
particular, is rich in iron, which may aid hair growth.
What you eat can have a huge effect on the health of your hair.
A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.
Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.

This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.








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