Work, school, daily commitments: after months of lockdown and spent the holidays, we are officially back to ours daily routine. The days are full again, often at a fast pace, and so is it stress and the fatigue they are ready to peep out at any moment. However, we can keep these bad companions at bay, for example with l'physical activity it's a Proper nutrition: In short, taking care of ourselves. About this American Pistachio Growers, non-profit association that unites growers of pistachios Americans, has compiled some advice to return to everyday life in a relaxed way and doing the full of energy.

In the morning: breakfast, snacks and stairs

Whether at home or in the office, the rule is always the same: start the day with the right energy by preparing one healthy and complete breakfast. During the whole day, it is advisable drink at least 10 glasses of water to hydrate properly, while between one video call and another it would be good to do some simple stretching exercise to reduce fatigue and fight a sedentary lifestyle. If you want to treat yourself to one mid-morning snack to keep concentration high, i American pistachios are a concentrate of vitamins and minerals and a 28 gram serving, about 49 pistachios contain only 160 calories.
The extra tip: if possible move on foot or by bicycle to do physical exercise and then because being outdoors increases your good mood; if, on the other hand, you use public transport, take the stairs on foot to get off the subway, so as to avoid crowding on the mobile ones and keep fit.

Lunch break and anti-aging snack

If you never know what to put in yours schiscetta of the lunch American Pistachio Growers recommends foods that, with their properties, fight cell aging. I am an example oily fish and salmon rich in Omega 3 and antioxidant fats capable of protecting neurons, or i complex carbohydrates, such as rye, spelled and legumes that provide energy to the mind and, finally, kiwis and oranges for the potassium and vitamin C which slows down the appearance of wrinkles. Even a handful of pistachios helps to regain concentration after the break thanks to the content of calcium, magnesium and potassium.
The extra tip: in the middle of the afternoon, avoid calorie snacks and drink instead a cup of green tea or black tea, with important properties antioxidants, able to prevent the aging of brain lipids and protect the body from cardiovascular diseases.

Daily training and post work-out with pistachios

To train muscle strength and strengthen bones it is sufficient to walk, or run on the treadmill or pedal on the exercise bike, 2 or 3 times a week or jump rope for at least 10 minutes. The World Health Organization defines the recommended physical activity levels for age groups: between 18 and 64 we recommend at least 150 minutes of moderate activity per week o 75 of vigorous activity (or equivalent combinations of the two) in sessions of at least 10 minutes at a time, with strengthening of the major muscle groups to be performed at least twice a week.
The extra tip: American pistachios are ideal to consume for post work-out recovery, since I am one "Complete protein", that is, they contain all 9 essential amino acids in adequate quantities that help muscle recovery after training.

A light and easy to digest dinner

An ideal menu for dinner? Two hundred grams of chickpeas, seared broccoli and two slices of rye or wholemeal bread accompanied by a handful of high-protein American pistachios leucine (one of the 9 essential amino acids) that are digested much more quickly and provide a good stimulus to muscle protein synthesis, to maintain a healthy weight even during the night.