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Smile, Not Frowning Is Healthy, this is why


WACKY WEDNESDAY
Try not to be like this cat. Smile 😊 and feel better.
Studies have shown that smiling releases endorphins, natural painkillers, and serotonin. Together these three neurotransmitters make us feel good from head to toe. Not only do these natural chemicals elevate your mood, but they also relax your body and reduce physical pain.
Smile!!
#1wishfit #wacky #wednesday #smilemore #notfrown #behappy #healthbenefits

The Health Benefits of Vegetables


Why is it important to eat vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Nutrients
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Health benefit
As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many of us do not get enough of in their diet.

The Myth of Spot Reduction for a Six Pack


MYTHBUSTER MONDAY
The Myth of Spot Reduction
Many people believe that you can target fat loss through certain exercise, such as crunches for belly fat. The truth, however, is that no amount of crunches or sit ups will give you a six pack.

Spot reduction is a myth because you have to work on losing body fat all over. To help with reducing fat, strength training can be very helpful. Abs exercises will help to strengthen core muscles, but a six pack will only show when you have reduced body fat.

Just be patient and lose the weight correctly, eventually you will see the results through correct nutrition and if your unsure how then feel free to drop us a message for advice.
#1wishfit #myth

Sleep Is More Important Than You Might Think


FITNESS FRIDAY

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

To improve your quality of sleep try the following,
Establish a realistic bedtime and stick to it every night, even on the weekends.
Maintain comfortable temperature settings and low light levels in your bedroom.
Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.
Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.
Exercise during the day; this can help you wind down in the evening and prepare for sleep.

There’s no point training but then not giving your body needs.

Can We Do More For World Hunger and Poverty?


THOUGHTFUL THURSDAY

KEY FACTS ABOUT GLOBAL HUNGER TODAY
Around the world, more than enough food is produced to feed the global population—but more than 690 million people still go hungry. After steadily declining for a decade, world hunger is on the rise, affecting 8.9 percent of people globally. From 2018 to 2019, the number of undernourished people grew by 10 million, and there are nearly 60 million more undernourished people now than in 2014/15
Before this increase in recent years, the world had been making significant progress in reducing hunger. In fact, in 2000, world leaders joined the United Nations and civil society in committing to meet eight Millennium Development Goals by 2015: the first of which was “to eradicate extreme poverty and hunger.
As of 2017, 20% of UK people live in poverty including 8 million working-age adults, 4 million children and 1.9 million pensioners. Research by the JRF found nearly 400,000 more UK children and 300,000 more UK pensioners were in poverty in 2016-17 compared with 2012–13.
The world has enough resources to feed all its inhabitants so zero hunger can be achieved.

A Vegan Meal Packed Full of Flavour – Vegan Ragu


Vegan Ragu
Ingredients
30g dried porcini mushrooms
3 tablespoons olive oil
1 finely chopped onion
2 finely chopped carrots
2 finely chopped celery sticks
4 garlic cloves, sliced
A few thyme sprigs
1 teaspoon tomato purée
100ml vegan red wine (optional)
250g dried green lentils
2 x 400g cans plum tomatoes
250g pack of chestnut mushrooms, sliced
250g pack of portobello mushrooms, sliced
1 teaspoon soy sauce
1 teaspoon Marmite

Pour 800ml boiling water over the dried porcini mushrooms and leave for 10 minutes. Meanwhile pour 1.5 tablespoon olive oil into a large pan, add and cook gently the carrots, onion, celery and add a pinch of salt, cook until soft for about 10 mins. Remove the porcini and chop up roughy. Keep the liquid.

Add the garlic and thyme. Cook for 1 minute, then stir in the purée and cook for a minute. Pour in the wine if your using. Cook until reduced, then add the lentils, mushroom stock and tomatoes. Bring to the boil, then reduce and simmer with a lid on.

Meanwhile, heat a large frying pan. Add the 1.5 tablespoon oil, then add all the mushrooms. Fry until the water has evaporated and the mushrooms are golden. Pour in the soy sauce and stir, then add the mushrooms to the lentils pan.

Stir in the marmite. Cook over a medium heat for 30-45 minutes, stirring occasionally, until the lentils are cooked. Remove the thyme and season.

How Just Walking Helps You Get Fitter


MYTHBUSTER MONDAY
Not all exercises need to be done in a air conditioned gym and a lot of us feel intimidated going to a gym so why not start walking.

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.

You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.

Before you start
Any shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do.

Try it and see the difference

Start Now Don’t Wait To Create Your Future


SETUP SUNDAY
The start of the week for us but for others it could be tomorrow. Whichever day it’s a week to make it happen by starting now, not next week, not next month or next year. Procrastinating will delay or destroy dreams. “Dreams don’t work unless you do” @johncmaxwell so make things happen now.

Start Your Fitness With Us


FITNESS FRIDAY
Online classes promotion. Get Fit With 1wishfit. Start your fitness journey in comfort of your living room. Morning classes are Mondays, Thursdays and Saturdays at 10am (after the school run) or Tuesdays and Wednesdays 8pm we do a @cal_1wishfit StrongNation workout 🔥- 30 minutes burning calories 🔥. Beginners are very welcome!

Drop a message or email info@1wishfit.com
#1wishfit #fitness #friday #onlineworkouts #classes #online #free #beginners #getfit #strongnation™️ #hiit #dm #details #email #enquiries

4 Ways We Change To Talk Ourselves Up


THOUGHTFUL THURSDAY
“Our doubts are traitors,
and make us lose the good we oft might win,
by fearing to attempt” @williamshakespearequotes. Today’s post is about how and what we say to ourselves. Listen to what you say, at times challenge what you say, change what you say to yourself, and make a list of positive things about yourself. Things you are grateful for in your life and repeat that gratitude often.
It’s a exercise to build you mental strength which will in turn build you!
#1wishfit #thoughtful #thursday #positive #thoughts #selfcare #selftalk #gratitude #positivity

Humour Is A Great Way To Release Stress


WACKY WEDNESDAY
“Aloe” How Are You?
It’s “Thyme” for a little “wacky” humour.

A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

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