Being a chick who loves her crockpot, I thought it was time to venture out from my usual chicken+sweet potatoes, or my crockpot summer chili (since it’s turning fall and all probably a good idea). I’ve always been a fan of chicken noodle soup but couldn’t quite find a recipe that sounded good or looked healthy enough. So what to do? I just started pulling ingredients from my cupboard and this is what I got!
Don’t let the picture fool you, this is actually delicious!
It has been known for some time now that being sedentary, lazy, inactive, etc. has a negative effect on your health. Sure, it is no secret that everyone needs to exercise and that exercise puts you farther away from health risk, but what about what we do with the rest of our day?
In recent years, research has shown that although you might meet the exercise daily recommendations, if you are sedentary with the rest of your day, you are still at an elevated risk for many health concerns. Think about it, if you meet the recommendations of an hour workout a day, maybe 5 days a week you are only working out 5 hours a week, that is hardly 3% of your week. If you have a desk job, chill on the couch while at home, spend a lot of time traveling in a car, don’t actively think of being well, active, you are spending 97% of your week being inactive. So what to do?
Let’s start with a sedentary definition:
(of a person) tending to spend much time seated; somewhat inactive.
synonyms: inactive, sitting, desk-bound.
What are your risks?
Increased risk of cardiovascular death
Quicker rate of bone loss- leading to osteoporosis
Increased rate of all cause premature death
More likely to experience cognitive and mental decline
Increased risk of high blood pressure and triglycerides
Increased risk of stroke
Lower ability to lose weight or maintain a healthy weight
What you can do about it:
Be mindful of getting up to go to the bathroom every hour, half hour is better!
In between bathroom breaks, get up and go get a drink of water
After you complete a task, get up and stretch
Find some personal space to do a few bodyweight exercise during your work day
Stretch upon waking AND before bed
Spend more time on your feet- cook, watch TV standing, stand while working
Clean your house more- it keeps you on your feet!
Instead of crashing on the couch after work- go for a walk!
Park farther away from stores
Use the stairs!!!!
What are your favorite ways to stay active daily?
I'd love to hear them!
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You may have heard of these 2 types of seeds before or maybe you haven’t. Maybe you’ve tried adding them to your daily intake due to their “superfood” claim to fame, or maybe you’ve strayed away from them due to an inability to pronounce their names. Regardless of if you are a flax or chia seed fanatic or a health seed newbie, here are some facts that are good to know!
Health Benefits of Chia Seeds:
Known for its healthy fats, Chia is relatively low in fat compared to other seeds of its kind
Speaking of healthy fats, it contains Omega 3’s, which are most commonly found in fish
A good, lean source of protein at about 4g per 2 TBSP
Packs 20% of your daily fiber intake
High in calcium, which supports strong bones
Daily intake can reduce your long term risk of Type 2 diabetes, heart disease
Easy to digest
Chia can even give you an energy boost due to its antioxidants, protein, vitamins and minerals
Health Benefits of Flax Seed:
Like Chia seed, Flax is a lean source of protein and is also lower in carb than Chia
High in minerals such as magnesium, potassium, phosphorus, copper, and folate
High in vitamins such as B1 which is good for brain power
Also high in fiber and Omega 3’s
Flax has Lignans, which are good for both estrogen and antioxidant qualities and can help protect against cancers
Can help fight against and reduce risk of cancers including breast, prostate, and colon
Highly effective at lowering blood pressure
Can slightly lower blood sugar which is helpful in fighting diabetes
Flax has been studied to show a 57% reduction in hot flashes in menopausal women
So what’s the difference?
When it comes to someone interested in general health, there isn’t a huge difference between the 2. If you’re looking for more vitamin and mineral health, go for Flax, if you need more calcium or fiber, go for Chia. Flax seed is usually less expensive than Chia seeds, but Chia seeds are more versatile since they can be combined with water to form a “gooey” texture. Some studies have shown that flax might not be a good choice for pregnant women, but when it comes to that it is up to your independent research to decide.
Regardless of which you choose, I highly recommend adding these little, healthy seeds into your daily diet!