Fitness for all

Healthful foods #3: Lentils

A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils provide good amountsTrusted Source of fiber, magnesium, and potassium.

They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.

Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.

Healthful foods #2: Brazil nuts

Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.

They are an excellent sourceTrusted Source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.

Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid functionTrusted Source, and it is a great antioxidant for the human body.

These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.

Healthful foods #1: Almonds

Almonds provide plenty of nutrients, including:

- magnesium
- vitamin E
- iron
- calcium
- fiber
- riboflavin

One 2019 meta-analysisTrusted Source found that consuming almonds significantly reduced total cholesterol levels.

What's the best time to exercise? morning? afternoon?

Actually, as researchers at healthline.com point out, you can make a case for either.

The benefits of a morning workout include:

📌You get your workout done before 9 a.m., accomplishing something some people won’t accomplish all day, a huge ego boost. You’ll also start the day with a brain charged with endorphins, chemicals that leave your brain feeling happy and relaxed.
📌You burn more fat. Those who start their exercise routine on an empty stomach burn about 20 percent more body fat than those exercising later in the day.
📌A morning exercise boosts your metabolism which means you’ll be burning calories throughout the day as you consume them.
📌Morning exercise helps many people get more quality sleep at night, while an evening workout that revs up your system might make sleep more difficult.

The benefits of an Afternoon/Evening workout include:

📌You can probably get some extra sleep in the morning.
📌Your body temperature peaks between 2 p.m. and 6 p.m., and this elevated temperature optimizes your muscle function and strength, as well as your endurance.
📌Oxygen uptake kinetics are faster in the evening, and that means you use your resources more slowly and effectively than in the morning.
📌In the afternoon or evening, your reaction time is at its quickest, while your heart rate and blood pressure are lowest, all decreasing your chances of injury while improving your performance.

What do you think? 🤔

Healthy habit #7: Challenge yourself

We all get into ruts, doing the same things day after day, but to keep both body and mind agile, get into the habit of taking on challenges. And don’t feel embarrassed about not being an expert. Remember that every expert was once also a beginner.

Healthy habit #6: Get your sleep

Sleep is crucial to our wellbeing. As we sleep, the brain clears away the debris of the day’s work while resetting and restoring nerve networks so that they can function fully when we wake.

Healthy habit #5: Don’t neglect dental hygiene

Some studies indicate that regular flossing could add over 6 years to your life. Why? The theory is that the bacteria that produce dental plaque enter the bloodstream and are somehow associated with inflammation

Healthy habit #4: Stay hydrated

Getting the proper amount of water is extremely important as every cell, tissue, and organ in our bodies needs water. Traditionally we’re told we need eight 8-ounce glasses of water daily, an amount that’s never been substantiated medically. Perhaps a better guide is to try to drink enough water that you urinate once every 2-4 hours, and the urine is light in color.

Healthy habit #3: Healthy snaks

This habit includes such things as eating more fruit and nuts and avoiding sugary drinks and snacks.

Don’t forget portion control. If you want to live to be 100, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and consume smaller portions of higher-calorie foods containing large amounts of sugar and fats.

Healthy habit #2: Eat breakfast

Research shows that people who have breakfast tend to take in more vitamins and minerals and less fat and cholesterol. Eating things that are high in fiber and proteins keeps you feeling full and energized. These include whole-grain cereals and breads, low-fat milk, fruit, and yogurt.

Healthy habit #1: Get your exercise

According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes.

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Welcome to fitness for all!