THE WORLD’S BEST EXERCISE
Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits. Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then eventually to normal over several months. Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health. As simple and straightforward as walking is, it can be difficult for many people to find the time. Most experts agree that you need 30–60 minutes of physical activity per day, but the good news is that you can split those minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you invest in walking, the more you will get out of it. If you slowly increase your distance and speed, you’ll end up burning more calories and strengthening your legs over time. The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories — which can’t hurt your waistline!
SUDOKU
QUINOA BURGER
INGREDIENTS
DIRECTIONS
1. In a small pot, cook the quinoa with water and add salt to taste. Bring to a boil; cover and simmer for 14 minutes. Uncover and fluff with a fork. 2. In a large bowl, add the rinsed black beans and mash fully with a fork or potato masher. Add the cooked quinoa to the black beans, then add the tomato paste, all the seasonings, and the bread crumbs. Form four patties. quinoa burgers in the pan, and fry over medium heat for about 4 minutes per side. 4. Build a burger with your favorite buns and toppings. 3. Heat olive oil in a grill pan, place the
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1/4 cup uncooked quinoa
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2/3 cup water
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1 15-oz. can black beans, rinsed and drained
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3 oz. tomato paste
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1 tsp paprika
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1 tsp onion powder
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1/2 tsp garlic powder
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1/2 tsp oregano
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1/2 tsp salt
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1/2 tsp pepper
The objective is to fill a 9x9 grid with digits, so that each column, each row, and each of the nine 3x3 sub- grids that compose the grid contain all of the digits from 1 to 9.
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1/3 cup bread crumbs
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1 tbsp olive oil
Recipe by FeelGoodFoodie.net
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Burger buns and toppings of choice
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