Getting sick sucks, there’s no two ways about it. Losing a few days to the couch is never convenient, and can cause havoc with your social calendar, work commitments and workout schedule.
But, not all illnesses are the same, and there’s a huge difference between a slight case of the sniffles and a full-blown flu. When is it ok to sweat it out, and when should you head for the doona?
When it’s bad:
A decent workout, where you’re sweating, breathing heavy and putting strain on your muscles, creates a stress response in your body.
When we’re in good health, this stress is a good thing. Our bodies are forced to adapt to the stress, which is precisely why we get fitter and stonger the more we workout.
But, when we’re sick, the stress of a tough workout can be more than our immune systems can handle. You could do real damage to your body if you try and push it at a time when it’s already under the strain of battling a severe illness.
When it’s good:
Surprisingly, in cases of mild sickness the right kind of exercise can actually help you feel better and strengthen your immunity. Non-strenuous exercises like walking, some types of yoga, tai chi, and qigong, can help get your circulation moving, gets you breathing deeply which can help to clear sinuses, and can help your body to de-stress.
The golden rule:
When trying to decide whether or not to attempt some light exercise, most experts recommend using the ‘neck rule’. That is, if your symptoms are confined to the neck and up – so, sore thoat, sinus congestion, sniffles and headaches – light exercise should be ok. Anything below the neck – bronchial, stomach related, achey limbs – best to stick to the couch.
As always though, listening to your own body is the most important rule. Even if your illnesses seem mild, your body will tell you if it’s not up for it.
Sunday 28 May was World Hunger Day – a globally recognised day that aims to inspire people to show their support for the women, men and children that are ending their own hunger and poverty.
Hunger and malnutrition are the number one risk to health worldwide, greater than AIDS, malaria and tuberculosis combined. And, contrary to what most people think, chronic hunger isn’t just caused by war or famine – it persists when people lack the opportunity to earn enough income, to be educated and gain skills, to meet basic health needs and to have a voice in the decisions that affect their community.
Improving global nutrition has always been a foundational goal for us at The Chia Co. We know that many of the world’s greatest health problems come from people not having access to healthy, nutritious food – and it’s something we’re determined to do what we can to help improve.
World Hunger Day is an initiative by The Hunger Project. Started in 2011, it aims to celebrate sustainable solutions to hunger and poverty. It’s about raising awareness of chronic hunger and about celebrating the achievements of millions of people who are already taking actions to improve their situation.
We encourage you to support The Hunger Project’s ongoing work in any way you can – whether by sharing the message through your social channels, getting involved in one of The Hunger Projects local events, or by donating via their website.
Place all ingredients in a medium-sized pot. Cover with water and bring to the boil.
Cover and simmer for 15 minutes or until pears are just tender.
Prepare Oats+Chia Cacao+Coconut, divide between mugs and serve with shredded coconut and orange zest while still warm.
*leave part of peel to use for serving with orange zest.
Prepare Oats+Chia Coconut. Place all ingredients in a large bowl and mix well to combine.
Chill for one hour.
Divide between mugs, serve with pistachios, apple and extra maple syrup.
Makes two and a half cups, will keep in an airtight container in the fridge for up to two days.
As the mornings get cooler, getting out of bed each day seems to get harder and harder… Thankfully, a steaming bowl of creamy, porridge is just 30 seconds away! We like to think of Oats+Chia as a warm hug-in-a-bowl. And, not only is it a delicious way to start your day, it also provides a number of nutritional benefits that can assist with immune support.
We asked our resident nutritionist Emma Morris to explain why Oats+Chia is a great winter breakfast, and to also share some of her top tips for staying in good health this winter:
Why Emma loves Oats+Chia
- High in fibre – The wholegrain oats in Oats+Chia contain a soluble fibre called Beta-Glucan. Beta-Glucan has been shown to assist with a number of potential health benefits including reducing blood sugar and insulin response; decreasing LDL and total cholesterol; as well as increasing growth of good bacteria in our digestive tract. Chia is also a fantastic source of fibre, with the perfect ratio of both soluble and insoluble fibre. Soluble fibre forms a gel in water, while insoluble fibre remains close to its original form throughout the digestive path. Both types of fibre are vital for healthy digestion, the soluble fibre helping to moderate blood glucose levels and lower cholesterol while the insoluble fibre provides roughage, clearing out toxins as it passes through the digestive tract lowering the risk of colon cancer.
- Antioxidants – The antioxidants in chia can help to fight off infection. Most invaders produce free radicals which weaken our immune system. Antioxidants help to combat the free radicals and help our bodies fight off the invader/infection. Try topping your Oats+Chia with seasonal fruits like kiwi fruit, apple or pear, or add frozen berries for a higher antioxidant content.
Emma’s top tips for a strong immune system this winter:
- Exercise – Overtraining can take it’s toll on your immune system, whereas calming exercise like yoga or Tai Chi are much more gentle on your body and less likely to weaken immunity
- Be mindful – many people don’t realise how much stress, depression and grief can affect your immune system. Taking care of your mental and emotional health will pay-off for your body, too.
- Dietary intake – Immune strength is supported by an optimal intake of vitamins and minerals. Ensure you are eating a balanced diet and meeting your daily recommended intake of vitamins A, B1, B2, B6, B12, iron, zinc and magnesium.
Oats+Chia are available in the health food aisle of Coles supermarkets across Australia. Keep your eyes out for our new bright orange packaging, inspired by the rich red dirt in Kimberley where we farm our chia seeds. You can also order Oats+Chia direct to your door through our webshop.
Who is Emma Morris?
Emma Morris is a highly qualified and experienced Dietitian and Sports Dietitian. She has a Bachelor of Applied Science in Human Movement as well as a Bachelor of Nutrition and Dietetics.
Place Oats+Chia, Cacao+Coconut into a small pot & heat with almond milk.
Stir in mashed banana & cinnamon.
Place oats into a bowl & remaining sliced banana. Top with extra milk & a handful of pecans if desired. Enjoy.
Note – this recipe can also be made into healthy Cacao & Coconut Chia Muffins and Cacao & Coconut Chia Bliss Balls.
To make Cacao & Coconut Chia Muffins, simply place all ingredients in a mixing bowl, mix to combine & bake in muffin tins at 180C until cooked through.
To make Cacao & Coconut Chia Bliss Balls, simply allow cooked mixture to cool. Roll into small balls with hands and coat with cacao flakes.
Waking up to a bowl of this Creamy Cacao & Coconut Porridge with Banana & Cinnamon will warm you up on a cold winters morning & provide your body with essential nutrients to support a strong immune system. Not only does it contain wholesome carbohydrates that act as nutritional immune protectors, but this Creamy Cacao & Coconut oats has the added goodness of chia seeds, which will boost your iron, protein & omega-3 intakes, all of which will help keep you healthy & well this winter.
Recipe and commentary supplied by Rebecca Gawthorne, Dietitian & Nutritionist
Rebecca Gawthorne (aka “Nourish Naturally”) is an Accredited Practicing Dietitian, Accredited Nutritionist & a member of the Dietitians Association of Australia.
Place Oats+Chia Coconut into a mug
Add lemon juice & almond milk. Stir to combine.
Mix in honey and vanilla extract & sprinkle with lemon zest.
Place in fridge overnight & then enjoy.
These Lemon & Chia Overnight Oats are the perfect breakfast for keeping you fighting fit this winter. Thanks to the goodness of chia seeds, just one serve of these delicious overnight oats will provide you with 880mg of omega-3s, which will help your white blood cells function optimally and keep your immune system strong. Plus these Overnight Oats also contain the added benefits of vitamin C from the lemon which has been shown to help reduce the duration and severity of colds and flus. So whip up a batch of these Overnight Oats & keep yourself well this winter.
Recipe and commentary supplied by Rebecca Gawthorne, Dietitian & Nutritionist