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Welcome to the positive corner of the internet. Here’s a daily digest designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.​

Today’s Health Upgrade

• The first domino

• Flex for more flexibility

• Recipe of the week

The First Domino?

Have trouble building healthier habits? Maybe you should take up gardening.

Research suggests that gardening can improve your diet and reduce your stress.

It might seem surprising, but sometimes small activities can trigger multiple beneficial behaviors. The scientists took non-gardeners, gave them a gardening kit, and watched what happened compared to those who don’t garden.

Those who took up the new activity increased their physical activity by nearly 45 minutes per week, started eating more fruits and vegetables (a 30 percent increase), consumed more fiber, and had lower stress and anxiety levels. In fact, those with the most stress and anxiety saw the greatest improvements from gardening.

We frequently talk about how small behaviors add up to big results. But the hardest part can be getting started. Gardening appears to be an effective “first domino” because it gets you outside, increases activity, and puts you in direct contact with the types of foods that can be great to add to your diet. And if you do the activity, the results can have a dramatic impact.

Your Body’s Best Friend

What can protein do for you? Whether you want to build muscle, burn fat, help recovery, or even fight the aging process, protein has your back.

But finding protein sourced with intention isn’t easy. If you choose to eat meat, it’s best to do it while focusing on animal welfare, supporting farmers, and treating our planet respectfully.

So, we looked for the best suppliers of protein. We partnered with ButcherBox to create something special for members of the village. When you join today, you’ll receive 2 free pounds of salmon for three months, and $20 OFF each month, for the first three months. 

ButcherBox delivers 100% grass-fed, grass-finished beef, free-range organic chicken, humanely raised pork, and wild-caught seafood directly to your doorstep at your chosen frequency. They check all the boxes that matter: high-quality protein, convenience for you and your family, flexible plans that meet you where you are, and a company that values the planet's welfare.

As Arnold’s Pump Club members, get your free salmon and $20 off each month for the first three months by clicking here and using the code “ARNOLD.”

Note from Arnold: We believe in transparency. Sometimes, you'll see ads because we know finding trusted brands that improve your health and wellness can be difficult. We vet every company to help you find the best, and make sure you get a special deal. And, as the village gets bigger, it costs more, and I want my team to make money. We’ll never sell out and advertise any bogus magic pills; we'll bring you the stuff we feel can help you and add value to your life.

Flex For More Flexibility

Do you struggle to touch your toes? Maybe it’s time to start performing more deadlifts.

Recent research suggests lifting weights might be the most effective way to improve your flexibility and increase your range of motion.

Researchers recently analyzed data from 55 different studies. They found that strength training led to a significant increase in range of motion and flexibility, and — in some cases — the results were as good as or better than traditional stretching.

According to the researchers, the improvements in range of motion occur because you increase muscle strength at the end ranges of motion (think the top and bottom of an exercise). In other words, resistance training helps make your muscles stronger and your tissues more flexible. And it’s not just the super strong; beginners saw even more range of motion improvements due to strength training.

But, all types of resistance training didn’t lead to better flexibility. While we love calisthenics, performing bodyweight exercises did not increase range of motion compared to traditional stretching.

Recipe of the Week

Sometimes, it’s good to have a recipe you can make in less than 10 minutes that can be a snack, a meal, and even be considered a salad — without any leaves. Enter the avocado tuna salad, another favorite from You Can’t Screw This Up. Loaded with protein, healthy fats, and fiber, it’s as easy to make as it is delicious and filling. Give it a try and let us know what you think!

Avocado Tuna Salad

Makes 1 serving

Prep time: 10 minutes

Ingredients

• 2 tablespoons almond slivers

• One 5-ounce can of albacore tuna

• 1/2 ripe avocado, mashed

• 1/2 lemon, juiced

• 1/2 teaspoon mustard powder

• 1/4 teaspoon garlic powder

• Dash of sea salt

• Dash of ground black pepper

• Optional: 1 whole-grain pita or whole-grain crackers

Directions

1. Rinse the tuna under cold running water for about a minute.

2. In a large bowl, combine tuna, avocado, lemon juice, mustard, garlic, salt and pepper. Using a large fork, break up the chunks of tuna and mix evenly.

3. Top with the almond slivers for an added texture and crunch.

4. Enjoy as is, stuffed into a pita, or with crackers.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell