Properly fueling your body before a workout is important for both performance and recovery. Keep these factors from Healthline in mind:

• Hydration: Drinking water and beverages containing sodium prior to exercise promotes prevents excessive fluid loss and helps fluid balance.

• Carbohydrates: “Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.”

• Protein: Consuming protein prevents muscle damage, and helps with recovery and muscle protein synthesis.

• Pre-workout meals: Eating easily digestible foods 30 minutes to three hours before exercising can help prevent stomach discomfort.

• Supplements: The most common workout supplements are caffeine, creatine, BCAAs and beta-alanine. Many of these can be found in multi-ingredient pre-workout products.

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Make the most of your leftovers

If you’re cooking at home more often, odds are you have plenty of leftovers. Some leftovers, however, can be used to create entirely new dishes. Here are some ideas from Elemental:

• Make tacos: On a rimmed baking sheet, broil tortillas (two per person) and flip until they just start to char (one to two minute per side). Add with cheese and leftover vegetables or meat. Continue to broil until the cheese melts and the vegetables and/or meat is heated through.

• Try pasta pancakes: Have leftover pasta? Fold in a beaten egg for every one cup of pasta. In a large nonstick skillet, heat oil. Cook the pancake for about a minute and flip. The cooked side should be golden brown. Top with cheese and whatever herbs you like.

• Make open-faced sandwiches: Toast bread and spread with Dijon mustard or mayonnaise. Add cheese and your leftover vegetables or meat. Broil until cheese is melted and leftovers are heated through. Eat with a fork and knife.

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Early, consistent bedtimes

According to a new study, children who go to bed early and follow a consistent bedtime routine have a reduced risk of becoming overweight or obese. Researchers at the Institute for Social Science Research at the University of Queensland and James Cook University found that children who consistently went to bed late experienced greater weight gain over several years than those who went to bed early.

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Marshmallow and toothpick building challenge

Using just marshmallows and toothpicks, you can help your kids learn about shapes and help with their motor skills.

Materials needed:

• Marshmallows

• Toothpicks


Stick marshmallows on the ends of each toothpick to create squares or triangles.

Then connect the squares and triangles to each other using more marshmallows and toothpicks.

You can have your children build a tower or an innovative structure out of the various shapes in a certain amount of time or let them see how tall they can make a structure before it falls.

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