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Most Canadians and Americans aren’t rushing to travel anywhere, even within their own countries, before a vaccine is developed against COVID-19, according to a new online survey.

With mounting evidence that some COVID-19 survivors face months, or possibly years, of debilitating complications, health-care experts are beginning to study possible long-term costs.

Juicy and tender grilled lamb burgers topped with a fresh-flavored Greek yogurt sauce and a quick tomato salsa. This post ...

If you hate to exercise, go for a walk: You don’t need special equipment. You won’t be intimidated or bullied by avid gym-goers. And you’ll get tons of amazing health benefits, like for starters, living longer.

Studies show that regular exercise can reduce your risk of cancer, cardiovascular disease, strengthen your bones, and actually reduce your risk of death. To get all these benefits, the Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of aerobic activity, like brisk walking.

If that sounds like a lot, don’t worry: In its guidelines, the CDC says that breaking up your exercise into 10-minute chunks is fine. And just two of those chunks can do wonders for your weight: Just 22 total minutes per day of walking can get you to the weekly 150 minutes, and, depending your pace, you’ll burn up to 200 extra calories daily during that time. Spread that over a year, and you can lose 20 pounds.

The benefits go far beyond weight loss (though, of course, the weight loss benefits don’t hurt). Here are 10 other reasons to start going for a daily stroll.

IF YOU WALK FOR 10 MINUTES …

You’ll undo damage from hours of sitting.
You may have heard that “sitting is the new smoking,” with prolonged time on your tush increasing your risk for heart disease, diabetes, and even death. Some of sitting’s badness has to do with circulation—it reduces bloodflow to your legs. But just 10 minutes on your feet can fix it: Scientists found that even after 6 hours of sitting, a 10-minute walk got blood flowing correctly in the legs again.

You’ll get a boost of creativity.
If you’re feeling stuck at work, don’t give the problem fresh eyes—give it fresh legs with a walk, and you’ll come up with more creative solutions. Scientists at Stanford found that people who walked, either on a treadmill or outside on a path, gave more creative responses on tests designed to measure creative thinking compared to those who tried to solve the problems while seated. So get up and get some new ideas!

You’ll help strengthen your bones.
Office workers have a higher risk of Vitamin D deficiency, which can result in soft, weak bones—that’s because D gives your body the ability use the calcium you eat in milk and other dairy products. A Vitamin D deficiency has also been associated with higher risks of cancer and cardiovascular disease. And it’s simple to get more: Step outside during the day. When you’re in the sun, your body produces Vitamin D. So a 10-minute walk at lunch could save your from osteoporosis and cancer later in life.

IF YOU WALK FOR 20 MINUTES …

You’ll improve your mood.
In a study of 135 volunteers, those who did a combination of low-intensity walking with an easy meditation showed significant decreases in anxiety, while also decreasing negative feelings about themselves. And the meditation is so simple: While walking, the group was asked to count their foot strikes as “one, two, one, two,” visualizing the numbers in their mind. If their minds began to drift, they could just calmly come back to the counting. Using this meditation with the walking had significantly better anxiety-reducing results than walking without the counting.

You’ll protect your brain from memory loss.
In a nine-year study, those who walked six to nine miles per week—between 60 and 90 minutes—cut their risk of developing memory loss in half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains than those who were more sedentary.

IF YOU WALK FOR 30 MINUTES …

You’ll sleep better.
In a study from Northwestern University, insomnia sufferers who exercised for 30-40 minutes four times per week (including walking and treadmill workouts) increased the duration and quality of their sleep. The group who exercised, raising their heart rate up to 75 percent of their max heart rate during the workout, also reduced depression symptoms and feelings of daytime sleepiness.

You’ll help your heart.
A 2002 study from the New England Journal of Medicine found that people who walked for 30 minutes five or more times per week had a 30 percent lower risk of cardiovascular disease compared to people who didn’t walk. And scientists at the Universities of Tennessee and Colorado showed that walking regularly lowered stroke risk by 20 to 40 percent, and could lower blood pressure by as much as 11 points.

You’ll have less fat.
You may think that a “fat-burning workout” has to involve weights and grunting and high intensity, but low-intensity, steady-state work can make incredible changes to body composition. In a study from the journal Obesity, researchers found that people who were “moderately active” reduced their levels of visceral fat by 7.4 percent compared to inactive study participants. And that’s good: Visceral fat is the rock-hard fat that makes up a beer gut, and has been associated with higher risks of diabetes and death. And being “moderately active” is as simple as the 30 minutes, 5 days per week walking discussed above.

And if you vary your pace, you’ll burn even more.
Walking burns fat because of the muscles it uses: Strolling at a steady state recruits so-called “slow-twitch” muscle fibers, which use fat as fuel. But varying your pace even a little—the way you would if you were walking outside to and from locations—can increase your overall calorie burn significantly. Ohio State scientists found that doing faster bursts of walking—as little as 0.13 meters (about 5 inches) per second faster—helped participants burn up to 20 percent more calories than keeping a constant pace.

IF YOU WALK FOR 60 MINUTES …

You’ll reduce pain in your joints.
Researchers in Massachusetts found that arthritis sufferers who walked 6,000 steps per day had less impairment of their ability to perform tasks like getting out of a chair, taking the stairs, and other daily tasks. It will usually take about 60 minutes to walk that far—but it doesn’t have to be all at once. The results in this study were for walkers who did 6,000 total steps throughout the day, meaning 5 minutes here and three minutes there can be enough to help your joints feel less achy.

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The post 10 Reasons to Go For a Walk Today appeared first on The Leaf.

We are now just one day from the long-anticipated release of the 2020 Canadian Obesity Clinical Practice Guidelines in the Canadian Medical Association Journal (CMAJ) and on the Obesity Canada website.

But, registration for a first series of six webinars, starting Aug 11, by some of the leading chapter authors is already open. This interactive webinar series is offered through a partnership between Obesity Canada and the University of Alberta’s Office of Lifelong Learning.

For a nominal fee of just $50 (Canadian) for all six webinars (i.e. less than $10 per webinar), participants will be able to:

1. Provide obesity chronic disease management in a planned, proactive manner
2. Support patients to understand how their root causes, comorbidities and personal context are related to their obesity management
3. List, review and select therapeutic approaches (behavioural, medical, surgical) to help patients develop personalized plans to manage their obesity as a chronic disease.

Speakers include Drs. Sean Wharton (Toronto), Sara Kirk (Halifax), Michael Vallis (Halifax), Sue Pedersen (Calgary), Rita Hendersen (Calgary), and myself.

For more information visit the Obesity Canada website by clicking here.

@DrSharma
Edmonton, AB

Today, superfoods are gaining its importance far and wide due to its role in healthy eating. Everyday, a new superfood gets introduced in the market with an aim to bring a healthy lifestyle. Chia seed is one of them.

Health benefits of chia seeds were quite famous, centuries back. Today it is regaining its importance and here is why.

Introduction

Chia seeds belong to the family Labiatae from the plant Salvia hispanica, related to mint. Their popularity among all the superfoods has increased lately and we cannot thank enough of that. Do not go with its tiny size, these seeds can do wonders in your healthy lifestyle.

So, why is chia seeds popular? In the ancient world, these tiny seeds were used as energy boosters.

Reason being that chia seed contains healthy omega-3 fatty acids, fiber, protein, carbohydrates, calcium and antioxidants.

Chia seeds are 100% natural and whole grain with extremely low calorie content. They are naturally gluten free and a boon to all the weight watchers. Chia seeds are black and white in color and nutty in flavor. They can be easily included in the diet by just mixing chia seeds in water.

While the health benefits of chia seeds in weight loss is a most frequent question that we hear, let’s discuss even more interesting facts about these tiny seeds today.

Also Read: Weight Loss Tricks That Doesn’t Work!

Chia Seeds Nutritional Facts[1]

Name	Amount (per 100g)
Energy	486 Kcal
Protein	16.5g
Carbohydrate	42.1
Total Lipid	30.7
Dietary Fiber	34.4
Potassium	407
Zinc	4.6
Iron	6.6

8 Health Benefits Of Chia Seeds

1. Chia seeds are fiber rich

Nearly half the weight of chia seeds is fiber. In fact the entire carbohydrate content in chia seeds are fiber. This enables chia seeds to absorb water as much as their weight, forming a gel like structure around the seed. [2]

The fiber in chia seeds nourishes the friendly bacteria in your intestine. This keeps your gut flora full and healthy [3]. Due to its maximum fiber content chia seeds are known as one of the best sources of fiber in the world.

Also Read: 11 Fiber Rich Foods You Should Include In Your Diet

2. Chia seeds contains high-antioxidant content

Antioxidants are required by our bodies to fight against several oxidative damages created by free radicals. These antioxidants should be included in a diet through different food sources.

Chia seeds are a potential source of antioxidants. Hence they are believed to have effects on cardiac, anti-aging effects and hepatic protective effects. These properties have led to utilization of these natural seeds for better health. [4] 

3. Chia seeds are low in calorie

Chia seeds are a whole grain food that are naturally gluten free. An ounce of chia seeds contains only 101 calories which is surprisingly very low for a whole-grain. This makes it a best alternative for regular grains, especially for weight watchers.

4. Natural source of Omega-3 fatty acid

Omega-3 fatty acids are unsaturated fats. They benefit in protecting your cardiovascular system. These fats are essential for your body but it cannot produce them on its own. Hence it becomes important to get it from food or supplements. 

Chia seeds can be your topmost options for these fats. They are a great source of Alpha-Linolenic Acid, highly beneficial for heart health. These seeds can be easily added in your daily diet. [5]

5. Chia seeds is beneficial in weight loss

Many nutritionists today recommend addition of chia seeds as an obesity control measure. Due to its high fiber content, addition of these seeds in the diet can make you feel fuller for longer. This will prevent you from overeating.

As mentioned earlier, chia seeds are low in calories, this could be beneficial in your diets as a replacement for other whole grains. However, there is very little evidence on the effect of chia seeds on weight loss.

Also Read: 13 Superfoods For Weight Loss

6. Benefits in maintaining heart health

The high content of omega-3 fatty acids in chia seeds promotes the raise of HDL cholesterol. This prevents the risks of heart attack and stroke.

The richness of chia seeds in fiber and protein also helps in protecting from the risks of heart diseases. 

7. Increases bone strength

The unusually high content of omega-3 fatty acids and fiber in chia seeds comes with numerous health benefits. Consistently consuming chia seeds for a long term has brought improvement of health in many individuals. 

Some studies have shown that long term consumption of chia seeds has helped in managing body weight and composition. It has had its effect over the musculoskeletal system as well. [6]

8. Reduces blood sugar levels

Chia seeds are known to consist of potential factors that may be of great help for diabetes patients. These tiny seeds with richness of fiber, protein and omega-3 fatty acids, are involved in reducing the LDL cholesterol and also raise in HDL cholesterol.

Practically, it is not proven that chia seeds alone can be more effective in treating diabetic patients. But, with health benefits of such a limit, it is definitely effective in terms of preventing lifestyle disorders like diabetes.[7]

Can Chia Seeds Help You Lose Weight?

As per the chia seeds performance over our body, they bulge up into a jelly-like in your stomach after consuming them. This makes you feel fuller and you eat less. Ultimately helps lose weight. 

But consuming chia seeds at a maximum amount is not really a right approach. Because chia seeds weight loss benefits are not evident. It sure is nutritious and serves you well in terms of health improvements. And maybe a little effect over your weight. 

Chia seeds weight loss benefits are yet to be proven with facts and experiments. It is necessary to remember that weight loss is a result of both exercise and healthy diet. Chia seeds are a part of it and not the only factor.

Addition of chia seeds in daily diet has shown considerable improvement in health. But it is to be consumed in control, especially for the ones who could have food allergies or high blood pressure. We recommend you to check with your doctor or nutritionists before adding chia seeds in your diet.

Difference Between Chia Seeds And Sabja Seeds

Chia seeds and sabja seeds look alike and it is common to be confused as the same. Both these seeds have several health benefits and also contain medicinal properties.  But what is the difference between them? You might wonder. So here it is.

Image Source

Chia seeds are oval in shape with a color mix of black and white. Sabja seeds are like tiny grass rice. When you put sabja seeds in water, they swell up in seconds. But chia seeds have to be soaked in water for sometime to bulge up. 

When it comes to flavor, Sabja seeds have this mild flavor of basil leaves. This can be sensed even in the drinks or desserts where these seeds are utilized.

Chia seeds on the other hand is tasteless and has no flavor in it. They can be included in any kind of dishes and you will see no difference.

Nutritional facts of both these seeds are extremely beneficial. But as per several researches, chia seeds tops as better than sabja.

Chia seeds contain high amounts of antioxidants, proteins, several vitamins and minerals.  Sabja seeds are majorly known for its iron content.[8]

Also Read: How to lose weight through sabja seeds

How Can You Use Chia Seeds

1. Add it in your drinking water

Nothing big or time consuming. Add 1 tsp of chia seeds in hot water and leave it for 5-10 minutes. Have this drink in the morning or night before you sleep. Serves you right!

You can also add herbal spices like turmeric or cinnamon powder into this water. 

2. Add it in your morning smoothie

Again, chia seeds goes with all, especially because of its flavorless property. Sprinkle 1-2 tsp of chia seeds over your breakfast smoothie and you are good to go. This fills you up for a longer period of time.

3. Add it to your fruit juice

You can also add these chia seeds into your fruit juice. 

4. Chia seed pudding

Ingredients:

• Milk – 1 or 2 cups
• Chia seeds – 3-4tsp
• Sweetener (Sugar or Jaggery or honey)

Instructions:

• Take 1-2 cups of milk in a jar or a large cup. Add 3-4 tsp of chia seeds (Take as per your choice for the consistency you like).
• Mix it well until there are no clumps in between. Add honey or any sweetener of your choice. Mix it well.
• Close the jar and keep it in the fridge for 2 hours. You can have this as a dessert. 

Conclusion

Certainly enjoy these chia seeds for their health benefits and its content of fiber, protein, calcium, antioxidants, and omega-3’s in your diet. Expecting a big weight loss may disappoint you. Because it may not perform its magic in all of them. 

Unfortunately or maybe fortunately, weight loss requires a lot more effort and perseverance from each one of us. A proper diet, a regular workout and a dietician/nutritionist to guide you, a best way to lose weight.

Truweight offers you healthy and 100% natural Raw Chia Seeds! Tap Here to order then now!

FAQ’s

1. Is it OK to eat chia seeds every day?

A. Yes! Definitely! Chia seeds are highly nutritious. They comprise several health benefits, especially in maintaining a healthy lifestyle. 

But too much of anything is poisonous. Hence it is important to have limits in its consumption. Otherwise, chia seeds side effects might haunt you. 

To start with, add 1-2 tsp of chia seeds in your daily diet. Once your body gets acquainted with it, increase your intake.

2. How much chia seeds should I eat to lose weight?

A. If you are consuming it for the first time, then start with 1- 2 tsp in your daily diet. Once your body gets acquainted with it, increase your intake.

3. How long should you soak chia seeds?

A. Chia seeds can be consumed by just adding it in your drinking water. Soak it in a cup of water (Hot or Cold) for 10-20 minutes. The seeds bulge up, forming a gel structure around it. These soaked seeds can be kept in the fridge for nearly a week.

4. Can chia seeds reduce belly fat?

A. Consistent consumption of chia seeds for a long term has shown significant improvement in maintaining body weight. These seeds are rich in protein and fiber content. Hence they help in reducing appetite and you eat less. Ultimately you tend to lose your belly fat.

 

The post 8 Incredible Health Benefits of Chia Seeds appeared first on Truweight Blog.