After a meal, many people deal with issues like bloating or upset stomach. Walking is great for such situations. It gets the stomach and intestinal fluids flowing, helping the body digest food better. Doing exercise is also known to be great for the heart. It lowers blood pressure and the risk of heart problems. Surprisingly, quick post-meal walks of 10 to 15 minutes may reduce heart disease risk just like a workout.

Staying still after eating will make the body’s blood sugar levels spike, which isn’t good for the body. Walking after a meal helps stabilize blood sugar levels and reduce the risk of diabetes. Exercise is essential for staying healthy, but even a short walk can help with weight control. Walking burns calories and helps control the appetite, so the body is less likely to think about unhealthy foods between meals.

A post-dinner walk can help regulate sleep patterns, making it easier to fall asleep and have a good night’s rest. It also eases stomach discomfort after eating, which also helps with sleeping.

It is important to remember that starting a walk right after eating may not be comfortable, so it’s good to wait about 15 minutes before going.

How long a walk should be for good results depends on the goals. Walking for 10 minutes is enough for better digestion and general health but a 30-minute walk or doing 10,000 steps is better for getting fitter. It is also important not to overdo it by going too hard or jogging. A gentle walk is all the body needs to get the benefits without experiencing any problems.

The best part about walking after eating is that it requires very little time, yet yields big rewards. While walking after a meal is beneficial for overall body health, it can’t and shouldn’t replace exercise for people who are trying to get fitter or lose weight. Regardless of the end goal, putting on some shoes and taking a relaxed stroll is something that would benefit just about anyone.

Looking for the ultimate comfort dish this season? How about a mouthwateringly tasty French onion chicken pot pie that’s packed with flavor, protein, and goodness? If you just started drooling, you’re not alone. This recipe marries the traditional French onion soup with the beloved chicken pot pie in a delicious dish. Here’s how to make it!

Chicken Pot Pie: The Ingredients

• 6 (about 2 ½ pounds) bone-in, skin-on chicken thighs
• 2 cups beef stock
• 4 ounces shredded Gruyère cheese, shredded (1 cup)
• 2 medium-sized yellow onions, halved and sliced ¼-inch-thick (4 ½ cups)
• ¼ cup water
• ¼ cup dry vino
• 1 frozen puff pastry sheet, thawed (from 1 package)
• 2 large (6 ounces total) carrots, peeled and cut into ½-inch cubes (1 cup)
• 1 large egg, beaten
• 3 tablespoons all-purpose flour
• 2 tablespoons olive oil (plus another 2 teaspoons, divided)
• 2 tablespoons unsalted butter
• 1 tablespoon minced garlic
• 2 teaspoons kosher salt, divided
• 2 teaspoons chopped fresh thyme, plus more for garnish
• 1 teaspoon black pepper, divided
• ¾ teaspoon chopped fresh rosemary

Chicken Pot Pie: The Directions

Step 1

Preheat the oven to 425°F. Grab a large bowl and place the chicken, some salt, pepper, and olive oil inside. Toss to coat. Line a baking sheet with aluminum foil and move the chicken there, skin side up. Roast for about 35 minutes (or until a thermometer inserted in the thickest part of the meat shows 165°F). Let it cool. Then, remove the skin and bones. Shred the meat into small, bite-size pieces.

Step 2

Unfold the pastry sheet. Roll it into a 9-inch square. Cut the pastry into seven rounds using a cookie cutter, and remove the excess dough. Move the pastry rounds onto a baking sheet lined with parchment paper and brush the tops with whisked egg. Bake for about 10 minutes or until light brown and puffed.

Step 3

Heat the remaining olive oil in a skillet over medium. Add the onions and cook until golden. Then, stir in the carrots and water. Once the carrots are tender, add the garlic and cook until fragrant. Add the vino and cook for another minute. Stir in the flour and cook for about a minute, stirring constantly. Gradually add in the stock and let it cook until it thickens. Stir in the chicken, rosemary, thyme, salt, and pepper. Remove from the heat.

Final Step

Nestle the puff pastry on top of the mixture in the skillet. Sprinkle the cheese evenly. Bake at 425°F for eight to ten minutes. Garnish with thyme leaves, and serve your pot pie while still hot. Enjoy!