Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the easiest ways to make sure that you live longer is to use olive oil, it's been revealed.

READ MORE: How to live longer - the spice that may reduce heart and cancer risk

"The science is clear - eating the right foods can lead to a longer, healthier life," it said.

"A basic heart-healthy diet can help you control your weight.

"Thats important because more than a third of people 65 and older are obese. That can lead to diabetes, some cancers, and heart disease.

"A heart-healthy diet is one that includes fruits and vegetables, whole grains, low-fat dairy products, skinless poultry, lots of fish, nuts and beans, and non-tropical vegetable oils."

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How to live longer - the best cooking oil to prevent an early death and heart disease - Express

Holly Willoughby's huge smile and contagious energy is always just what we need at 10am when she takes her spot on the This Morning sofa.

She's been our TV screens alongside Phillip Schofield for 11 years this week, and her time on the show has seen her try out a number of weird and wonderful activities.

But one thing she always seems to enjoy is having a go in the studio's kitchen with a top chef - which is hardly surprising as she loves cooking.

She's spoken about her passion for food a number of times, especially when it comes to keeping her children Harry, Belle and Chester.

In an interview with Asda Living magazine, she explained: "I want to fill them with goodness and make sure they dont snack between meals. I like them to try new things, like crab and cockles.

"But I love a processed cheese slice myself, so I cant be that militant about nutrition."

Presenting This Morning means Holly has a very, very early alarm clock, but she makes sure she tucks into breakfast.

She's said to like yogurt, granola and berries. Delicious!

Holly is said to stick to a low-carb diet when she can including a lot of fish with lots of veg. However she also eats chicken occasionally.

However, Holly still tucks into the things she loves and often shares snaps on Instagram of her delicious looking plates.

These include pizza, fondue, cakes and mince pie - good on her.

But there is one thing she hates - tinned tuna.

Holly's also loves sushi, especially yellowtail sashimi with jalapeno.

While her celebrity status means she gets to go to lots of fancy restaurants - when shes cooking for the family her go-to treats are said to be mac 'n cheese or a spaghetti bolognese.

Even though she tries to stick to the main meals, just like everyone else, she can't always resist a snack.

A source told the Mirror: "Holly is determined to keep her new-look body so she eats chicken, carrots and hummus.

"Youll never see her without a pack of mango either, to satisfy her sweet tooth."

Just like the rest of us, Holly enjoys a well-deserved few drinks after a hard day at work, and loves fizz and cocktails.

And we've famously seen a few of her hangovers live on TV - including the morning she presented the show after a full night of partying at the NTAs, without even having had time to change out of her dress.

On her Instagram page she regularly shares snaps of her enjoying a glass of wine or a cocktail with her girlfriends.

Holly also admitted having the "worst hangover of 2020" during lockdown.

During an interview with her pal Keith Lemon, she said: "I haven't stopped, I literally clock watch like - is it time for an Aperol Spritz yet?

"The trouble is you've got your own bottle of wine and you're sitting there doing this [mimes pouring wine].

"It's not like you've got to go to the bar. I woke up on Sunday morning, it was like my worst hangover of 2020."

She's also been the face of Diet Coke, so we're sure she's had a fair few bottles of the pop drink.

See the article here:
Holly Willoughby's daily diet - healthy dinners, snack she's 'never without' and cocktails - Mirror Online

Sep 3rd 2020

THE STUDY of working life tends to be dominated by economists, management consultants and business-school professors. So it is nice to get a new perspective. James Suzman, an anthropologist, provides that fresh appraisal in an ambitious new book called Work: A History of How We Spend Our Time.

Mr Suzmans interpretation has a quasi-Biblical feel in which hunter-gatherers, like the Ju/hoansi tribesmen of southern Africa whom he has studied, lived in the garden of Eden. They worked only 15 hours a week and shared their provisions equally. Then came the fall and the arrival of agriculture, which brought with it hierarchical societies, inequality, harder work and poorer diets. Farmings only, but crucial, advantage was that the pastoralists were able to outbreed the hunter-gatherers and eventually displace them from the land.

Farming also brought a change of mentality. Hunter-gatherers may occasionally go short of food but they are rarely short of time. Agriculture is more driven by the calendar: a time to plant and a time to harvest. It also requires regular maintenance: weeding of plants, milking of cows and mending of fences. Human life became more regimented.

The seasonal nature of agriculture also had implications. Grain needed to be stored and those who controlled the stores became the elite. This led to the development of writing, as the surplus was traded and rations allocated. As well as grain silos, some agricultural societies built monumental edifices like the pyramids. That, too, required new professions like stonemasons and carpenters. In time, humans gathered in towns and cities, which also created specialist occupations like shopkeepers.

Perhaps the development of sophisticated societies was inevitable. As Mr Suzman notes, humans complex brains expend a lot of energy processing information. When you are awake you constantly seek out stimulation and engagement, and when you are deprived of information you suffer from boredom.

This analysis helps explain modern habits. The efficiency of agriculture and the exploitation of energy sources such as coal and oil has allowed people in the developed world to meet their basic needs of food and warmth. But human brains need to be kept active. People created tasks for themselves. First there was the Industrial Revolution, which sent workers into factories. Automation subsequently made manufacturing more efficient, at the cost of many jobs.

The rise of the service sector, Mr Suzman suggests, is a way for people to keep themselves busy, even though many individuals are dissatisfied with work they feel is meaningless. Another sign of the human need for activity is that people now undertake what was once considered work (fishing, gardening, baking) as hobbies.

The result of this process, he argues, is an unsatisfactory relationship between humans and their jobs. The work we do also defines who we are; determines our future prospects, dictates where and with whom we spend most of our time; mediates our sense of self-worth; moulds many of our values and orients our political loyalties, he writes.

Humans have come to view idleness as a sin and industriousness as a virtue, and teach children that hard work will pay off. In todays developed economies, though, there is little correspondence between time worked and monetary reward. Indeed, Mr Suzman questions why we are content to let our markets reward those in often pointless or parasitic roles so much more than those we recognise as essential.

This familiar criticism may strike a chord with many readers. However, Mr Suzmans view of modern society gives little credit to economic growth. Thanks to prosperity, fewer mothers die in childbirth or infants in their early years. People in general are taller and live longer; they have a higher level of education and more choices than before.

Economic growth also brings innovation. Bartlebys mother was particularly grateful for the invention of the washing machine, which saved her a day a week of scrubbing and wringing wet clothes through the mangle.

If humankind had stuck to hunting and gathering, there would be a lot fewer humans. Even if Mr Suzman had been alive in such a world, he would have been unable to study anthropology or write books. Modern work can indeed be boringand so, as the pandemic has shown, can sitting at home. Not many people would want to live their lives back in the year 1020, or even 102000 BC.

This article appeared in the Business section of the print edition under the headline "After the fall"

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How has humans relationship with work changed over millennia? - The Economist

Do you have any pre-bedtime routines to make sure you get a good night's sleep?

I meditate before I go to bed, a quick 5-minute wind-down, going over my day, what I'm thankful for, what's coming. It's kind of affirmation-esque. Building myself up in a humble, compassionate, open-hearted way and telling myself to let go of stress helps me fall asleep really quickly.

They all work off each otherit's like a circle. When you're eating right and you're exercising, you will sleep better. Taking the walks and meditating calms your stress, then you're able to sleep better. It's that holistic approach.

You only missed two games throughout your entire career. Do you attribute that to being vigilant about habits like sleep and nutrition that help keep your muscles in good shape and prevent injury?

Luck and genetics, I ain't gonna lie. There are so many really good athletes out there that just have the injury bug. I tried to make sure that I would stretch, get good sleep, and nutrition.

As far as athleticism, basketball helped me tremendously in football. You need to spread yourself around and train those different muscles to avoid injuries. The greatest athletes of all time, like Bo Jackson, Deion Sanders, LeBron James, Tiger Woods, they played a bunch of different sports growing up. These guys are considered the greatest athletes of all time because they hardly ever get hurt. And the reason you don't get hurt is because they've always been cross-training all their muscles, so everything is strong. I also did volleyball, surfing, skateboarding, growing up, and it made me a better athlete. So when I finally did choose football, I had that advantage over most people that just play one sport.

Did you play basketball consistently throughout your NFL career?

Basketball was my off-season workout program every year. I never touched a football during the offseason. Id play in the summer pro leagues against guys like Antoine Walker, Paul Pierce, all the NBA pros that would come back to LA to train during the off season. I played for the Miami Heat summer league team for Pat Riley and Stan Van Gundy.

You had a tough first few years in the NFL, leading the league in dropped passes and almost quitting football. How did turning that around help you handle stress and hardship beyond your football career?

Adjusting to the physicality of football wasnt a problem for me. I didn't have the confidence. I didn't believe in myself. Genetically, I was better than everybody else, but I just did what was required of me and got by on talent. I had to learn the hard way that that's not how it goes. You have doubt, but you go right through that. You have fear, you go through those fears.

Part of my morning meditation is getting joy and fulfillment and being where you're supposed to be in life, from a spiritual and emotional perspective, and owning that. My tricks now are to find joy in doing what I'm doing. Slowly but surely, I'm getting better and better and better at...getting better.

Going into this season, were seeing a lot of athletes take a firmer stand than ever against racism and pressuring their leagues to work towards real change. Does that give you hope as a Latino player who joined the NFL before activism was really a prominent part of sports?

It gives me tremendous hope. I always felt like sports has set the tone for what America should be. Sports is a good teacher on how to keep evolving. In football, for instance, with the concussions. What did the NFL do? They changed the rules. Some people didn't like the new rules. And we moved past that. We did what's better for the player, and the product is just as good. There's going to be people that say athletes shouldn't have an opinion, just shut up and play sports. That's ridiculous. What do you think, just because we play sports that we don't have opinions on things? We have an influence and we have a right to speak. So I love seeing what's going on.

Have you given any thought to how things might play out if there is an NFL strike?

I'll deal with that if it happens. One of the biggest things that stood out to me in The Last Dance was that Michael Jordan has an unbelievable ability to be present. That's what makes him so great. People would ask him about the pressure that he feels in the games to make the last shot. He said, "Why would I worry about a shot that I haven't taken yet?"

The pop star has always been a fitness devotee, but his newest challenge is staying in shape while he's stuck at homeand rapidly becoming one of the biggest stars on TikTok.

Continue reading here:
Tony Gonzalez Thinks Sleep Is the Fountain of Youth - GQ

Oatmeal is a classic breakfast. And if youve gotten the impression that its a plain and boring meal that is only carbs, think again. Make it right, and you can have a well-balanced bowl of oats that contains the right amount of carbohydrates, protein, and fat, which will keep you full and satisfied throughout your morning. Oh, and, youll want to make it delicious, too. By acknowledging these common missteps and following registered dietitians' tips, you can prioritize health and taste. Heres what you need to know.

One cup of cooked oatmeal is a healthy serving size, says Jessica CrandallSnyder, RDN, CDCES, and CEO ofVital RDin Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture.

That doesnt have to be the only part of your breakfast either. Go ahead and have eggs on the side or throw berries on top, she says, which will add more filling nutrients (protein, fiber) and volume. If one cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says.

RELATED: 8 Ways to Sneak More Fiber Into Your Diet

If you love the way oatmeal tastes when its made with water and oats, continue to make it as you wish. But dont be afraid to experiment with dairy and nondairy milk, says Seattle-based registered dietitian nutritionist Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics and owner ofChampagne Nutrition.

These liquids do add calories: 37 per cup for unsweetened almond milk, according to the USDA, and around 100 for soy or low-fat (1%) cows milk. Your choice depends on your goal. If youre aiming to make your bowl creamier for fewer calories, opt for almond milk. If youre looking to add in protein, try soy (6 g per cup) or low-fat cows (8 g per cup). Along with that, any dairy or fortified nondairy milk will add in extra minerals, so youll get a boost of nutrients, too, says Hultin.

When putting together meals, Snyder makes sure she has a source of healthy complex carbs, protein, and produce. The same goes for oatmeal, but it may be even more important because its easy to think of your bowl as a complete meal. The oats supply healthy complex carbs and topping it with fruit will get you the produce (and more carbs), but youll want to incorporate protein to round things out. (One cup of cooked oatmeal made with water has 5 g of protein, per the USDA.) I recommend 15 to 20 grams of protein at breakfast. Getting to this number creates more satiety, supports muscle mass and metabolism, and helps balance out your blood sugar, she says.

Some ideas: Make your oats with soy, cows, or protein-fortified plant milks. Add in a scoop of protein powder. Stir in PB2, a personal favorite of Snyders; the powdered peanut butter nicely dissolves when stirred in and 2 tablespoons adds 6 g of protein. Nuts, nut butters, and seeds will also bump up protein. For instance, one ounce of almonds has 6 g of protein, according to the USDA.

RELATED:15 Top Food Sources of Lean Protein

Its easy to go overboard on sugar, as a result of including sneaky and obvious sources in your bowl. For instance, flavored, sweetened nondairy milk, some nut butters, and sweetened dried fruit contain added sugar, as the USDA notes. Then, theres the addition of brown sugar, maple syrup, or honey, all of which are sugar. Adding a lot of sugar to an already carbohydrate-rich breakfast can cause it to become imbalanced, as its high in carbs but low in fat and protein, says Hultin. Make sure youre using unsweetened nondairy milks and unsweetened nut butters to restrain added sugar. She also likes to mash in half of a banana for high-fiber, natural sweetness. (A half of a medium banana has 1.5 g of fiber, per the USDA. Thats about 5 percent of your daily value.) You could also sprinkle your oats with cinnamon and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Topping with fresh fruit, such as berries, is another way to sweeten your bowl!

Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they scald. (Yuck.) Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. But if thats unappealing, you can make oatmeal in ways that work better with your lifestyle. You can actually microwave either type of oat for a more hands-off approach so you can multitask, she says. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin. Just stir in a splash of liquid to get it creamy again and grab a spoon.

RELATED: 8 Ways to Take Your Oatmeal to the Next Level

Steel-cut, old-fashioned oats, and rolled oats: Its shocking, but theyre all essentially the same, says Snyder. The manufacturing and processing [to get the different shapes of oats] differs, but the nutritional values are the same, she says. Each type of oatmeal offers unique textures, and some youll find more enjoyable than others. Go for the type you like the most, because eating healthy should make you happy. The one exception is the prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If opting for instant, choose the plain variety and gussy it up yourself.

Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and (maybe) chia seeds in a container in the fridge, says Snyder. After several hours (or, ahem, overnight), the oats absorb the liquid, plump up and soften into a familiar texture, and become overnight oats. These are eaten cold. The benefit is that theres little prep, you dont have to cook a thing, it switches up the style of oats to add variety, and theyre perfect as a snack. I like to make overnight oats in to-go coffee cups, which I could just grab and head out the door, Snyder says.

RELATED: The Best Oatmeal for People With Type 2 Diabetes

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7 Oatmeal Mistakes to Avoid - Everyday Health

What is an Athletics Communications Director to do when there are no athletics to communicate about? Brent Harris H03 is just as busy as he always is this time of yearif not more sowith his transition from sports statistics to COVID-19 statistics.

Every day, students, faculty, and staff enter their daily temperature symptom information into a COVID Pass app to receive either a green pass (Youre able to be attend class or work.) or a red alert (You may not attend class or work and should speak with a doctor.)

Harris is one of the people who collects, monitors, and analyzes this data. If a student receives a positive COVID-19 test result, he works with state and local health departments and uploads the information to the state database. Harris is also a certified contact tracer after completing a training through Johns Hopkins University. On top of all of that, he is also managing the hotel rooms in Trippet Hall, where students are quarantining if they cant go home.

This semester proves there is much more to Harris than sportsfor example, he was a theater major in college. We wanted to know what else we could find out, so we asked him to take a break from statistics and finish the following sentences:

Go here to read the rest:
Behind the Mask: Brent Harris H'03 - Wabash College

The food you eat can impact not only your body but our brain, specifically your sharpness, mood, and cognitive process, studies show. The growing field of nutritional psychiatry is exploring the association between what we eat, how we feel, and how we behave. (Feed any three-year-old sugar and wait ten minutes; they didn't need a study to tell us food impacts our mood, behavior, and cognitive ability to focus.)

Perhaps the most exciting part of the science points to the fact that antioxidants, those compounds found in plant foods that help fight oxidative stressand reduce the risk of chronic diseases,are nowalso linkedto boosting your brain's function, your mood, and yourcognitive health.

A 2019 report published in thejournalAntioxidantsexamined the linkbetween dietary antioxidants and mental health. Studies show that those adults with depression have "defective antioxidant defenses" meaning they're low in antioxidants. Moreover, your dailyintake of antioxidants such as isoflavonoids and polyphenols (from plants) has beenlinked toimproving move and brain function. Essentiallythe more antioxidants you eat, the less likely you are to be depressed and the more likely to focus and function highly. While the link between antioxidants and mental disorders isn't fully understood, eating a diet rich in antioxidants may ease symptoms of mental disorders, and boost your brain's ability to run well.

If you want to boost your mental stateeitheryour mood and your sharpnesstry these healthy antioxidant-rich snacks with brain-boosting properties that will not only help you feel more relaxed but also improve your ability to concentrate, focus and think quickly, according toDr. Uma Naidoo, M.D., a Harvard-trained Nutritional Psychiatrist and the author of the best-selling book This Is Your Brain On Food.One fast fact: salami can lead to depression, wheras healthy foods can power your brain to overcome ADHD, trauma, and mood disorders. Here are five healthy plant-based or vegan snacks that can optimize your brain'sfull potential and powermorepositive thinking right when you need it: today.

Studies have shown that magnesium canhelp lower stress hormones inpatients with major depression. But magnesium gets removed from processed foods, so the key is to eat legumes high in magnesium but stay away from processed foods.Dry roasted beans, like garbanzo beans and soybeans, can be baked and eaten like peanuts.One of my favorite recipes entails cooking chickpeas witha tiny bit of avocado oil and brain-boosting spices like cayenne pepper, turmeric, black pepper, and garlic," says Dr. Naidoo. "You can substitute cannellini or black beans for this recipe.

Blueberries, strawberries, cranberries, and goji berrieshave some ofthe greatest amounts of antioxidants around. Berries alsocontainflavonoids, which have been shown to have mood-boosting properties, according to a study published in Nutrients. In this experiment, children and young adults were asked to drink a flavonoid-rich blueberry juice, and their moods were assessed before and then two hours after the drink was consumed. This blueberry intervention increased positive effect but had no negative effect, meaning no one got crabbier. (Doctors want to further test how flavonoids impact mood positively--until then we'll justtrust our mood-altering benefits of red wine).

Berries are my personal favorite fruit, says Dr. Naidoo. "They're lower on the glycemic index and a great option when adding fruit to your daily meal plan. The bright colors of berries represent the polyphenols, which provide that antioxidant boost. Cheers.

As surprising as it may seem,dark chocolate with high cocoa content is one of the most nutritious and antioxidant-rich snacks and great for your brain. A study published in Frontiers in Nutrition found a link between flavonoids in cocoa and improvements in general cognition, attention, processing speed, and working memory. (Study break chocolate is real!) Other earlier studies with smaller sample sizes have found similar results with dark chocolate, however there may be other factors at work (such as sugar or fuel). While more research is needed indeveloping acause and effect, dark chocolateis high iini flavonoids that are known to be beneficial for brain health.

Dr. Naidoo recommends pairing up a bar of raw dark chocolate with citrus, like an orange, to add Vitamin C, since this can enhance the bodys absorption of the iron in the dark chocolate. Try to have extra dark chocolate with at least 70% cocoa with low fat and sugar which allows for the benefit of the flavonoid boost, adds Dr. Naidoo.

Superfoods such as kale, spinach, and arugula can do wonders for your brain, as they are dense in crucial nutrients such as lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol that have impressive health benefits. A cup of leafy green vegetables a day can prevent the decline of brain function, according to a 2018 study published in Neurology. Researchers suggest adding half a cup of cooked greens or one cup of raw greens toyour daily diet for optimal brain health and to prevent or delay dementia.

One of the best ways to get your greens is to have them as a midday snack, Dr. Naidoo suggests. For raw greens, dress them up with a vegan vinaigrette made with healthy fats such as extra virgin olive oil or avocado. For cooked greens, Dr. Naidoo recommends tossing them with spices. I love a quick broccolini stir fry tossed with less than a tablespoon of avocado oil, crushed red pepper flakes, fresh minced garlic, and a sprinkle of salt and pepper. This is super quick and easy, plus you get all of the nutrients like brain-boosting folate, capsaicin and so much more. I also switch out taco shells for romaine lettuce cups to add back more greens on Taco Tuesday Dr. Naidoo says.

One ounce of walnuts contains 2.5 grams of ALA, the Omega-3 fatty acid that is known to build cell membranes in the body and the brain. Nuts are brain food:Astudy of5,000 older adults published in The Journal of Nutrition, Health & Aging, found that consuming10 grams of nuts or more a day is linked to better cognitive functioning, as participants experienced improved thinking, reasoning, and memory. Findings show that eating nuts daily could reduce the risk of cognitive decline and contribute to mental sharpness, especially among adults ages 55+.

My favorite nuts are Brazilian nuts for the selenium-rich brain-boosting benefit and macadamia nuts, as they are low in omega-6 and high in omega-7,"Dr. Naidoo says. "Walnuts are great too, but they are high in omega-6, so eating them in moderation as part of a healthy meal plan is the way to go. Have a variety of nuts and eat up to cup a day so that the calories dont add up! says Dr. Naidoo.

More:
The 5 Best Plant Foods to Eat for Brain Health and Your Mood - The Beet

METAIRIE, La. -- A month into training camp, the New Orleans Saints are seeing the full spectrum of what Jameis Winston brings to the field.

Yes, that means some interceptions, some deep overthrows and some off-target days -- along with the beautiful 55-yard strikes that flick easily off his wrist and the funny body throws that have impressed coach Sean Payton when Winston uses his combination of strength and athleticism to stay alive in the pocket and create on the move.

But more than all of that, the former No. 1 overall draft pick brings an energy and enthusiasm to work every day.

Without fail, those traits are the first thing anyone seems to mention when asked about Winston -- from Payton to fellow quarterbacks Drew Brees and Taysom Hill to every other coach and teammate on down.

Jameis, amongst many things, is a bright light in the locker room, Saints receiver Austin Carr said. From Day 1, he was all smiles, he was shaking hands, he was getting to know his teammates. It felt like we had been teammates for years already within the first week.

He brings energy, he brings joy, he brings happiness in a time that is one of the most grueling of our careers -- its training camp. So I think that joy in playing the game, and then getting to know his teammates, is just something that disarms guys and that you don't expect initially.

Tight end Jared Cook and center Erik McCoy both cracked a smile and laughed a little when asked what Winston is like in the huddle.

He comes in there with his eyes really wide, and he's just looking around at everybody with the hugest smile on his face. And it just, it makes everyone in the huddle laugh every time, McCoy said. Man, Jameis is one of the funniest guys in the locker room. He brings great chemistry, great charisma to the locker room. He's just a fun guy to have around.

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Even undrafted rookie cornerback Keith Washington Jr. listed Winston, along with veteran defensive backs Malcolm Jenkins and Janoris Jenkins, when asked if there is anyone in particular he has leaned on during his first camp.

Winston was the same way during his five years with the Tampa Bay Buccaneers, when he also endeared himself to teammates and coaches by showing his dedication and love of the game.

I think the only thing I try to do is to serve. I think thats an important part of leadership, Winston said. I see No. 9 [Brees] doing it each and every day. Just finding a way I can serve each and every one of my teammates, whether its on the offensive side of the ball or the defensive side of the ball.

As long as youre genuine with these guys ... and trying to be the best teammate I can be.

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Of course, leadership and chemistry werent the issues in Tampa Bay, where the Bucs decided to move on to Tom Brady this offseason after Winstons historically turbulent season.

Last year, Winston became just the fifth quarterback in NFL history to throw for more than 5,100 yards in a season (Brees has done it four times). But Winston also became the first player in NFL history with at least 30 TD passes and 30 interceptions in the same season; he finished with 33 TDs and 30 picks.

To Winstons credit, he has acknowledged his need for an overhaul. The 26-year-old began the offseason by having LASIK surgery. He also decided to change his diet and exercise routine and said he now weighs 225 pounds -- the lowest of his pro career.

Most dramatic of all, he decided to accept a one-year deal with the Saints worth just $1.1 million plus incentives so that he could receive "a Harvard education in quarterback school" under Payton, Brees, offensive coordinator Pete Carmichael Jr. and quarterbacks coach Joe Lombardi.

By changing up my diet and going all-out this offseason, you definitely can see the improvements. And the LASIK definitely has helped me out, just seeing a clearer picture. But one of the best things I get, man, its a privilege to be in that quarterback room and see firsthand from one of the best thats ever done it, Winston said. Im blessed and privileged to have that opportunity.

Check out our annual ranking of the top 100 NFL players for the 2020 season. NFL Rank list: The top 100 for 2020 Experts pick snubs, surprises, more McShay: Ranking rookies most likely to make the 2021 list Cimini: How Le'Veon Bell fell from No. 7 to off the list in two short years

Man, these guys are really a family. And Im just happy to be embraced by this family and being allowed to kind of see firsthand how this team has been so successful and how this quarterback has been one of the greatest quarterbacks to play this game.

Winston said it also helps to be around friends and former Florida State teammates P.J. Williams and Mario Edwards Jr.

Yeah, I know I was the enemy the past five years. But, man, these guys have really took me in, and Ive had a chance to gain a lot of great friends, Winston said. This team is amazing.

The results on the field have been mixed so far. But that should be expected, considering NFL teams had no OTAs or minicamps in the summer and Winston has spent most of the past four weeks alternating with Hill on the second- and third-string units.

Winston had a particularly hard time finding a rhythm in full-team drills during the first week of practice. But then he started to hit on a few of those deep passes, while also showing his arm strength on intermediate strikes and his ability to move and throw outside the pocket.

As Payton put it, It doesnt have to be perfect around him.

Wednesdays practice was a good example, when Winston spent some time with the first string while Brees had a scheduled rest day. About three-fourths of the way through the session, most media observers agreed it was one of his most impressive days yet. But then he had a deep ball picked off by Washington and another ball intercepted by defensive end Carl Granderson after it was batted at the line of scrimmage.

Ideally the Saints would like for Winston to prove hes ready to be the No. 2 quarterback on game days so they can continue to use Hill in his versatile role as a QB/RB/TE/WR. But its far too soon to predict whether Hill or Winston can secure a long-term role as Brees successor.

I think he's doing well; I think hes doing real well. I've been pleased, said Payton, who described Winston as having exceptional arm talent.

He's in good shape. I think he's very quickly picked up what we're doing from a system standpoint. And yet there are a number of things that he continues to work on to improve, Payton said. But I think he's made that transition with us pretty quickly. He's a smart player, and weve just got to continue to give him the reps.

Saints pass-catchers are having to make adjustments as well. Cook said Brees passes come out a lot earlier and its a timing thing with him. With Winston, meanwhile, the ball comes out a lot faster and he could put some heat on the ball, man.

So a lot of times, being the receiver, it comes down to focus, Cook said.

As for the risk-reward nature of some of Winstons more aggressive throws, he said that will always be a part of his makeup. But he knows he can improve his decision-making and efficiency.

I think its a happy medium, Winston said. Im never gonna shy away from playing football the way that I know how to play it. But you get to learn from a guy (Brees) who does it so well and you get to talk through situations where he will take a chance and where he will not. And I think thats great to just see him and visualize myself doing the same thing.

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While many people are looking at ways to lose weight fast, there are also quite few who would want to know how to gain weight and build muscle, mostly men with fast metabolism. Not being able to put on weight can be just as frustrating as trying to lose weight, but following our handy weight gain tips, you can nudge your metabolism in the right direction easily.

The basic concept is fairly straightforward: in order to gain weight, you need to maintain a positive energy balance by supplying your body with more calories than you expend. The actual process can be a bit more difficult than this and involves close monitoring of food intake and tracking workouts too.

Here we'll try to share some tips that might help you get out of the weight gain rut. Some of them will be related to nutrition of course but if you would like to gain weight the right way and also build muscle in the process, you will have to pay close attention on your workout regime too.

IMPORTANT: If you are underweight, have any underlying medical conditions or eating disorders, please consult your doctor first before you apply any changes to your diet. The below tips are more suited for people with fast metabolism who are otherwise healthy and by no means to be taken as medical advice.

The main reason why many people fail to gain weight is the lack of perseverance. Mark Twain once said: "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Most people who struggle with gaining weight have started the process numerous times but never sticked with any diet and/or workout plan for long enough for it to show results.

Another reason might be not knowing just how many calories certain food items contain and not eating enough despite 'eating loads' of food. It is worth tracking your food intake, especially at the beginning, using free apps like MyFitnessPal until you learn roughly how many calories and what macronutrient are in certain food items.

Thirdly, you must keep in mind that a calorie is not always equal to a calorie. One calorie from a broccoli will fuel your body differently than one calorie from fries. Carbohydrates in general take less effort for the body to break down and even the temperature of the food you eat can determine how easily your body can digest it (cold, fibrous food takes more energy to digest).

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Let's say you need 3,000 calories a day to put on weight. Would you rather eat three 1000-calorie meal or five 600-calorie meal a day? The latter sounds a bit more manageable, no? Breaking your food intake down into smaller installments will help you eat more food on the long run.

If you are planning on eating five meals a day, meal prep can also come in handy. Ideally, you want to eat food that you cooked/prepared yourself but we admit that might be a bit too much effort for some. Regardless, you should still plan ahead and at least roughly assemble the food you are planning on eating throughout the day tomorrow.

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Carbohydrates are important for muscle building but the other two macronutrients, namely protein and fat, are equally as important when it comes to gaining weight. Fatty food will make you feel sated for longer and food with higher fat content tend to taste better too.

Fatty foods you should include in your diet are oily fish, such as salmon and mackerel, nuts (e.g. Brazil nuts), avocado, butter, heavy/double cream, dark chocolate, olive oil and eggs. Most of these are also high in protein so by eating them, you will be killing two birds with one stone.

Talking about protein: protein is essential for muscle building and recovery and you will need to eat more than you'd think to aid weight gain. It is advised to have at least 20-30 grams of protein with each meal if the plan is to eat five times a day. Protein should be supplied from a variety of sources including green leafy vegetables, fish, lean meat, eggs etc.

Alternatively, you can also consider supplementing protein and have the best protein powder shakes and the best protein bars / best jerky as snacks throughout the day.

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One of the main reasons why you might not be gaining weight and particularly muscle mass is the lack of resistance training. If you are after muscle growth, you need to stimulate that muscle growth by training the muscles often. How often? Check out our how to build muscle guide to find out more.

The type of resistance training is up to you but don't fall into the trap of only tracking calories. Even the best running watches and best heart rate monitors can't track muscle activation and by tracking workouts with them, you can easily end up focusing only on burning calories.

What you want to do is the complete opposite: maxing out of workouts that increase strength but don't burn calories. Sure, you should still do some cardio: it's great for heart health and to maintain/improve the cardiovascular system, but try limiting the duration of cardio and let the bulk of your workout be anaerobic movements.

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How to gain weight fast: 3 tips to build muscle mass and pack on weight easier - T3