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Read the passage and choose the best answer to each of the following questions.

In our super-busy 21st century lives, most of us try to do as much as we can in 24 hours. However, we usually do things whenever it suits us, and experts say that this is disrupting our body’s natural cycle, making us feel tired at times when we should feel awake, and vice versa. Science shows that by doing things at the right time, we can be happier and healthier.

Have breakfast at 8.00 a.m.

In a recent study, researchers found having breakfast at this time is good for our blood sugar levels, so the food you eat now will give you the energy you need. It’s also important not to skip breakfast. Another research team, from Sweden, suggested that people who ate a regular breakfast as teenagers were 32% less likely to be at risk of heart disease as adults.

Don’t drink coffee in the morning. Have one at 3.00 p.m.

Most coffee drinkers make a cup as soon as they wake up. However, researchers have suggested that early morning is the worst time to drink coffee, because it stops the body from producing the stress hormone cortisol, which we need at this time to help us to wake up. The best time to drink coffee - or caffeine in general - is between 2.00 p.m. and 5.00 p.m., when it can make us more mentally alert, according to a study carried out by the University of Sheffield a few years ago.

Have lunch between 12.00 and 2.00.

This is when our body digests food best, because this is when the stomach produces most acid. So it’s the ideal time to have your main meal of the day. An experiment by nutritionists at the University of Surrey found that blood glucose levels after an evening meal were much higher than when people had the same meal earlier in the day, and high levels of glucose can cause diabetes.

Have dinner at 7.00 p.m.

Have your evening meal early. It should be delicious - our senses of smell and taste are at their best at this time - but light. And if you want a small glass of wine, have st before dinner, as 6.30 is when the liver is most efficient at dealing with alcohol.

1. What is the passage mainly about?

Read the passage and choose the best answer to each of the following questions.

Most people know that a balanced diet and regular exercise are very important. However, most people do not know how to exercise properly. Exercising the right way is important for people who are worried about their health and their appearance. However, if someone is not working out properly, it is rare that he or she will see the results he or she wants. If you want to achieve the best workout results, here are a few helpful tips to bear in mind.

One of the most common workout mistakes is doing the same routine over and over again. This does not challenge your muscles, and it can actually prevent muscles from growing and repairing themselves. Instead of always sticking to the same old workout, it is important to change your routine every six to eight weeks. It is also important to add a variety of workouts to your routine, such as swimming, yoga, or biking, to make sure your whole body stays fit.

Another mistake people tend to make is to work out too hard, too often. Your body needs to rest between workouts; otherwise, no progress will be made. It is best to keep the number of hard workout routines to no more than two per week. Then, for those who don’t want to get off schedule by skipping a day, shorter workouts of about twenty minutes can be used on other days. For more variety In workouts, you could also plan an easier routine for forty to sixty minutes between days of shorter, more intense workouts. Experts recommend, however, taking at least one day off completely each week, especially after several hard workout days in a row. If you want to make a difference in your overall health, there are some things you can do. Stretch before and after every workout. Do not rush your routine, and do not work out too little or too much.

(Reading Challenge 3)

1. What is the main idea of this reading?