BACK TO BASIC MOVEMENTS
SIMPLE STEPS TO BETTER HEALTH
Sometimes, the best solutions to life’s problems are the simplest.
pressure, and reducing your risk of heart disease and diabetes. A short 10- to 15-minute walk is a fantastic start, and you will experience even greater benefits if you commit to 30 to 60 minutes of walking most days. THE MINUTES THAT MATTER MOST How much exercise is too little? While the exact amount (and type) of exercise that will best serve your body should be tailored with help from your physician and physical therapist, the Department of Health and Human Services (HHS) offers a few figures for general guidance.
If your exercise routine has been off to a slow start this year, or if you need tips for getting on a more consistent track toward better health, here are a few back-to-basics reminders that less is often more when it comes to keeping in shape. NATURAL STEPS THAT PRESERVE PHYSICAL HEALTH Here’s the truth about staying fit: Human beings went centuries without gym memberships. While using exercise equipment
At least 150 minutes of weekly moderate aerobic activity is recommended for most healthy adults, and strength training exercises should be performed at least twice a week. For added weight-loss support, HHS suggests doubling your aerobic exercise to at least 300 minutes per week.
is obviously beneficial in almost all cases, there are plenty of simple things we can do in nature that could work equally as well. With spring and summer on their way, use the upcoming non-winter months to go swimming. Exercising in water provides natural buoyancy that can relieve joint strain, and Harvard Medical School notes that swimming can help ease arthritis symptoms. Additionally, water-based aerobic exercise has been shown to burn calories and improve mood. If you prefer to exercise on land, walking is one of the best activities for trimming your waistline (and keeping the weight off), maintaining healthy blood
Maintaining a successful health routine is about consistency and simplicity, not following a grandiose plan. Please contact us if you’d like more tips for making your health regimen easier, more sustainable, and (above all) more enjoyable.
TAKE A BREAK
Moroccan-Spiced Chicken and Couscous Skillet
INGREDIENTS • 1 1/4 lbs boneless, skinless chicken thighs • 1 tbsp olive oil • 1 tbsp brown sugar
• 1 large carrot, sliced into coins • 2 garlic cloves, minced • 1 15 oz can chickpeas, drained and rinsed • 1 cup dry pearl couscous • 1/4 cup medjool dates, pitted and chopped
DIRECTIONS 1. Preheat oven to 400 F. • 1/2 tsp cinnamon • 1 tsp kosher salt • 1 shallot, thinly sliced • 1 1/2 tsp ground cumin • 1 1/2 tsp smoked paprika • 1/2 tsp ground ginger
• 1 1/2 cups chicken stock • 1/2 lemon, thinly sliced
2. Toss chicken with olive oil, sugar, spices, and salt; let marinate for 10 minutes. 3. Heat a large oven-proof skillet over medium. Sear chicken thighs for 3–4 minutes per side, transfer to a plate, leaving 1 tbsp of rendered fat in skillet. 4. Add shallot, carrot, and garlic. Sauté for 2–3 minutes. 5. Add chickpeas, couscous, dates, and chicken stock and boil over high heat. 6. Add chicken thighs back and top with lemon. 7. Put skillet in oven for 15 minutes or until chicken is cooked through. 8. Let rest for 10 minutes before serving. Inspired by WanderingChickpea.com
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