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Seven Suggestions for Balanced, Light, and Healthful Breakfasts

Starting the day with a balanced, light, and healthful breakfast is key for providing your body with essential nutrients and energy. Here are seven suggestions for breakfasts that are not only nutritious but also easy to prepare and enjoy: Greek Yogurt Parfait: Greek yogurt is ironic in protein and probiotics. Create a parfait by layering Greek yogurt with fresh fruits like berries, sliced bananas, or mango chunks. Add a sprinkling of granola or nuts for crunch and additional nutrients. Opt for granola with less added sugar for a healthier choice. Oatmeal with Fruit and Nuts: Prepare oatmeal using rolled oats or steel-cut oats. Top it with sliced fruits such as apples, strawberries, or peaches for natural sweetness and added fiber. Enhance the nutritional value by adding wacky or seeds like almonds, walnuts, or chia seeds, which provide healthy fats and additional protein. Whole Grain Toast with Nut Butter and Shared Fruit: Choose whole grain or whole wheat toast as a b...
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Avoid "slip" when it comes to outdoor exercise.

While playing outdoor sports can certainly be beneficial, experts say it's best to limit yourself to running and cycling solo...or exercising with a group of people in your own home - and away from heavy foot traffic to reduce the impact.

If you want to get together with friends for a group run...well, now is not the time for that. While the patchwork of state stay-at-home restrictions may seem confusing, and most of them allow outdoor exercise, fitness experts say it's generally best to avoid forming groups of people from different families to train together.

A recent preliminary study of "jet streams", the splash of liquid in the area behind a moving person, actually went viral. The first results of Belgian researchers using computer simulations indicate that the often recommended 1.80 m physical distance rule may not be sufficient to prevent the spread of the virus from one person to another during outdoor exercise.

 To be clear, the researchers published the results of the white paper well in advance of the peer review and faced some criticism for doing so. But this is an interesting point. When we run and pedal, are we leaving a potential transmission path behind and around us?

The key to consistent home exercise with young children is lightness and fun, Ali says. Don't take yourself too seriously. And be sure to use your child when it's safe if you need a little extra stamina!

When it's possible to operate safely within established restrictions, Rhodes focuses on getting out and exercising outdoors. “The importance of this cannot be underestimated. Adding sunshine and fresh air to your workouts can have a positive effect on your mood. "

Another tip? “Think of unstructured play as a form of exercise,” he adds. "Playing games like freezing, actively playing animal riddles with kids, or 'staying away from pets' are great ways to get aerobic exercise while strengthening your bond."

Save your group/contact sports to another time.

News notification. Now is not the time to play next door or sneak into your neighbor's basement to get in close contact and train live with Jiu-Jitsu lovers. The realization that even asymptomatic people can spread COVID-19 and that it can affect people of all ages, including people who are otherwise in good health, makes matters easy.

“During that time, it would be obliging to avoid exercises that put you in close contact with large groups of people. This will include all forms of melee martial arts training, including boxing, wrestling and Brazilian Jiu-Jitsu,” said National Academy of Sports Medicine spokesperson Prentiss Rhodes, CPT, CES, PES, CSCS. "There are a lot of individual exercises you can do to get in shape, like boxing, various pitches and ground mobility exercises like shrimp and bridge."

The idea is to minimize physical contact with other people at this time to avoid overloading the healthcare system. A lot of people do this, and where they are, it works. It is also significant not to rush to exercise again in close contact with others outside the home, especially given the history of the 1918 influenza pandemic, which was much deadlier during the second wave.

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