INPUT ARTICLE: Article: Particularly if you are not particularly active, walking can be a good way to get your body moving and build your overall physical strength. Gradually increase your speed as well as the distance or length of time you walk. Aim to walk at least 30 minutes a day every day, in addition to other physical activities. Escalating your walking to running can cause a greater reduction in ferritin levels. Warm up your body before any exercise, including something as low-impact as walking. Gentle, dynamic stretching before walking will help prepare your body. Working out with weights not only increases your overall muscle strength, new research suggests that it can reduce your ferritin levels. Try doing at least 40 minutes of strength training 3 times a week, along with your regular exercise routine. You may want to start with resistance training if you have a hard time with aerobic exercises, such as walking or running. If you're new to weight training, you might want to start out with a trainer or experienced lifter so they can check your form and make sure you have proper form and that you're using equipment correctly. Intense exercise has the greatest effect on ferritin levels. This means going beyond regular, moderate exercise. To decrease ferritin levels, you need to engage in intense, prolonged training. Talk to your doctor about what types of training may be right for you, and to get recommendations for programs or professionals in your area that can help get you started. If you don't have a lot of time to exercise, interval training can be a good way to increase the intensity of your workouts. High-intensity interval training can burn a significant amount of calories in a short period of time, as well as potentially reducing your ferritin levels. Athletes with normal ferritin levels have a high likelihood of developing an iron deficiency as a result of intense training. If you've just started an exercise regimen, it may take months or even years before it starts to affect your ferritin levels to any significant degree. Gradually increase the intensity of your exercise, and continue to check your ferritin levels regularly. If you want to reduce your ferritin levels, exercise alone typically isn't going to do it for you. Make dietary changes as well, and consume less iron.

SUMMARY: Start a walking regimen. Add resistance training. Increase the intensity and duration of your exercise. Have patience.

INPUT ARTICLE: Article: You can bake a larger sized pumpkin but it won't be as flavorful as smaller pumpkins. Pie pumpkins, sugar pumpkins, and miniature pumpkins are smaller varieties of pumpkins that are better for cooking. Larger pumpkins aren't as sweet and don't taste as good as smaller pumpkins. Purchase a 34lb (1.41.8kg) pumpkin. You can ask the pumpkin purveyor to weigh the pumpkin for you when you purchase it, or you can use a produce scale to weigh it. A ripe pumpkin will be a deep orange. This is when the flavor of the pumpkin is at its peak. If a pumpkin is green or yellow, it's not ripe yet and you should avoid it for baking purposes. If a pumpkin is turning brown, has soft skin, or smells sour, it's most likely overripe. Don't buy pumpkins that are overly ripe because they may taste sour.

SUMMARY: Look for smaller pumpkins. Get a pumpkin that is deep orange. Avoid pumpkins that have soft skin or smell sour.

INPUT ARTICLE: Article: Take a can opener and place the circular disc on the inside rim of the can. Clamp the 2 handles down to puncture the can with the disc. Rotate the knob on the exterior side while keeping the handles clamped together to rotate the disc around the can and cut it off. If you have a manual can opener (also called a camp opener), hold the opener in your right hand. Puncture the inside rim of the can with the pointed blade. Then, turn it like your turning the ignition in a car until you've carved around the entire can. Canned beans are already cooked, so you really only need to heat them. If you were really hungry though, you could eat them right out of the can. Get a microwave-safe container and pour your beans in. Cover the beans with plastic wrap and puncture 3-4 holes in the top of the plastic wrap with a fork. Read the label on your can for specific directions on heating the beans in the microwave; usually, the beans need to be microwaved for 6-8 minutes. Glass and ceramic are always microwave-safe unless they're painted. To check, look on the bottom of a bowl and look for the words "microwave safe." Some containers will have a symbol with 3 waves on it to indicate that the container is safe for the microwave. Be careful when removing the container that the beans were heating in. It may be exceptionally hot when you take it out depending on the material that the bowl is made out of. Seasonings can be added before you microwave the beans by mixing them in before you heat them. You can also add them after they've heated and mix them in while you're letting the beans cool if you want.

SUMMARY:
Open a can of pinto beans with a can opener. Heat the beans for 6-8 minutes in the microwave for a quicker dish.