Work it Out

There aren’t many activities that double as a low-impact work-out regimen and provide you with some healthy subsistence to keep you going. Gardening offers plenty of both.

Between the squatting down, the pulling of weeds, and kneading the soil, your body gets plenty of movement to get your blood pumping. You don’t even realize all the work that goes into maintaining the garden until you feel it in your muscles by the end of the day.

Getting in some time in your garden gives you 1.5-2 hours of physical activity a week, which goes a long way. There’s always plenty of upkeep to do; between the soil, weeding, watering and checking on your little growing seedlings.

Healthy Eating

Maintaining a garden guarantees you know exactly what you’re eating when it comes time for harvest. There’s no need to worry about what pesticides or other chemicals are being used. Plus, you get to grow what you want to eat and get plenty of it.

Nothing tastes better than produce grown with your hard work. You end up eating more vegetables and fruits, which is never a bad thing. Vegetables picked when ripe have more nutrients, unlike some store-bought vegetables that are picked early.

Top off your gardening with some vitamin D from your time in the sun and an increase of dopamine from spending time in your garden, and you’re looking at some great benefits. It reduces stress while being a physically challenging yet enjoyable activity.

Staying Safe in the Sun

While you sit out in your garden soaking in the sunshine and tilling to your garden, it’s important to remember to keep yourself safe: apply sunscreen regularly, use insect repellent, and wear a wide-brimmed hat to keep the sun off your face.

Wear gardening gloves to reduce rashes, cuts, and chemicals from getting on your hands as you work in your soil. If you end up using any machinery or power tools, make sure you wear safety goggles, sturdy shoes, and long pants.

When using any tools or chemicals, make sure you follow the instructions and heed any warnings. Keep your tools sharp, and out of the reach of children.

Drink plenty of fluids, take breaks often, and pay attention to sign of any heat-related illnesses. The last thing you want is for your relaxing day of gardening to take a turn for the worst.

Gardening is a great relaxing activity if you are prepared and have the right mindset. Plus, it can be great fun getting the whole family involved.

If you happen to overdo it while gardening, whether it’s muscle strain, heatstroke, or insect bites, please drop by one of our locations, or click here to schedule a Telemedicine visit.

The post Tips for Happy & Healthy Gardening appeared first on Quick Med Care.

 

 

1.   Mixed Nuts and Trail Mix

• Nuts are a great nutritious snack, they provide the perfect balance of healthy fats, proteins and fiber
• They are very filling, so if you eat them in moderation, you may lose weight
• They don’t need refrigeration so you can take them anywhere and eat them anytime
• Add dried fruit, pretzels or maybe even some candy-coated chocolate pieces and you’ll have yourself a great snack 

2. Red Bell Pepper with Guacamole

• Bell peppers are nutritious, with red ones being high in antioxidants, like beta carotene, capsanthin and quercetin
• They are extremely rich in vitamin C, having over 300% of the daily recommended value
• Bell pepper, paired with guacamole, is high in healthy fat and fiber

3. Greek Yogurt and Berries/Nuts

• Greek yogurt is high in protein, calcium and potassium
• Add mixed berries, which are high in antioxidants, and maybe some nuts, and you get a delicious nutritious snack

4. Apple Slices and Peanut Butter

• This common snacking staple is tasty and good for you
• Apples are high in fiber and antioxidants that improve gut health and reduce heart disease risk
• Peanut butter in moderation has been shown to increase good cholesterol and reduce bad cholesterol

5. Hard Boiled Eggs

• Eggs are one of the healthiest and weight-loss friendly foods you can eat
• They pack plenty of protein and vitamins K2 and B12
• They are super filling and won’t leave you wanting to snack for a few hours

6. Cottage Cheese with Flax Seed and Cinnamon

• Cottage cheese is high in protein and very filling
• It pairs great with flax seed, which is known for blood sugar control and aiding in weight loss
• Add in some cinnamon for flavor, which aids in lowering blood sugar and may help with gut health 

7. Celery Sticks and Cream Cheese or Peanut Butter

• Celery has been a go-to food for healthy eaters for years for it’s inflammation-reducing antioxidant properties
• Pair celery with your choice of cream cheese or peanut butter and you get a delicious low-carb and filling snack

8. Kale Chips

• Kale is extremely healthy as it’s loaded with quercetin and kaempferol, which lowers blood pressure and reduces your risk of colon cancer
• Drizzle kale leaves with olive oil and salt. Bake them in a 350 ° oven for 10-15 minutes for a crunchy snack

9. Veggies and Hummus

• Hummus is great paired with many of your favorite vegetables
• Take any of the benefits of  your chosen veggies and add hummus to the mix to improve heart health and reduce inflammation 

10. Cherry Tomatoes and Mozzarella

• Tomatoes and mozzarella cheese match flavors beautifully
• Tomatoes are rich in vitamin C, potassium and lycopene, and are a staple food for many cultures
• Pair tomatoes with a high-protein, high-calcium, B12-loaded layer of mozzarella, and you have healthy snack

There are many more healthy snack pairings that you can eat and enjoy. We’ve just introduced you to a couple that are high on our snacking (and crunching) radar. Let us know what snacks you love and how you’ve paired them for extra tastiness.

The post Top 10 Healthy Snacks appeared first on Quick Med Care.