Gentle Walk after Meals - ease into 2019

Many of us have be brought up to think that it isn't a good idea to exercise right after eating. Of course intense exercise might not be the best thing but a gentle walk is actually good for your health.

A 10-20 minute relaxing stroll after a meal can help to increase your metabolic rate and increase the energy needed to digest your food.

Studies have shown that a quiet stroll after eating reduces the increase of blood sugar that occurs after consuming a meal. People that walked after a meal had a 12% lower Glucose level than those who did not. Walking or some form of leisure activity can be done after every meal, but especially after meals high in carbohydrates - bread, potatoes or rice. Research has also shown that those with diabetes who walked after meals had a 22% lower glucose level than individuals who didn't. 

After-meal walks can also provide other benefits. A gentle stroll outdoors helps your mind to relax and you can enjoy the fresh air. It lifts the mood and dissipates stress. 

Because the walk is leisurely, you can also take time to nourish the senses 

Listen to the birds singing or water gushing over stones  

Watch children playing or snow falling in the park 

Touch the bark of a tree or the soft petals of the rose  

Smell the freshly cut grass or the salty sea breeze 

If you cannot leave the house or office for some reason, a walk on the tread mill at an easy pace can still offer benefits as it increases your heart rate and creates a break from work or daily stress. You can listen to beautiful music and use aromatherapy in a diffuser to create a peaceful atmosphere.

Gentle walking can become a social experience too. Invite family members, friends or co-workers to join in as the fitness level is easy for everyone.

Leisurely after-meals walking is super simple, easy to implement and can bring about great results especially for those with weight and blood sugar issues. A smart lifestyle change for 2019.

Happy strolling!

Love Chef Mel xx

Time to Take a Walk on the Wild Side

Happy 2016!!

Now is the perfect time to get outside and relish the wild side of life. Humans are built to move. Until recently we were much more active on a daily basis and had no need to go to the gym. Moving was part of life. The modern sedentary lifestyle doesn't do us any favors - physically, mentally or emotionally. Walking outdoors can be enjoyed by people of all ages. Although walking is popular for weight loss and fitness, there are many other benefits too.

Take a look....

·      More energy to enjoy life

·      Increased weight management with toned muscles and less body fat

·      Reduced stress

·      Enjoy a deeper, more restful sleep

·      Reduce the risk of heart disease, diabetes, colon cancer, breast cancer, stroke, high blood pressure, and osteoporosis.

·      Prevent constipation, gallstones and impotence

·      Boost good cholesterol in the blood

·      Lengthen your life

·      Alleviate depression and negative thinking

·      Relieve arthritis and back pain

·      Strengthen muscles, bones, and joints

·      Improve lung capacity

·      Elevate overall mood and create a sense of well-being.

·      Increase feelings of peace, stability, and a sense of connection

·      Stimulate the brain and improve cognitive function

·      Harmonize all the systems in the body - digestion, circulation, immune, and nervous

·      Stimulate energy meridians through the soles of feet

·      Receive negative ions which helps to increase energy levels

·      Enjoy a greater sense of being in the body and grounded

Tips for Walking

While 30 to 60 minutes of walking per day is best, you can still benefit from two or more shorter walks of 10-15 minutes each.

A steady routine helps you to get the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is ideal.

During your walks, you should be able to enjoy a conversation. If you're breathing too lightly, you can increase your pace. If you can't catch your breath, slow it down.

If you are pressed for time, walk around the local area after lunch and use the stairs instead of the elevator at work. At night, trade a half hour of TV for an enjoyable walk around the block. Take a friend, your dog or the whole family.

At weekends or in your free time, find places to walk in nature such as parks, preserves, gardens or arboretums.

The wilds of Wales

Have loads of fun out there. Love Chef Mel xx