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Eight Reasons Why Walking is Great for Your Health

We all know that we should walk more, but it is hard to get motivated.  It is easy to talk ourselves out of getting started and hard to stick with it, but the rewards are great.  Here are some reasons for you to get out and walk and it is also free!

1. Walking strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.

2. Walking lowers disease risk

A regular walking habit slashes the risk of type 2 diabetes by around 60 percent, and you’re 20 percent less likely to develop cancer of the colon, breast or womb with consistent aerobic activity such as walking.

3. Walking helps you lose weight

You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories. Work that short walk into your daily routine and you’ll shed the pounds in no time.

4. Walking prevents dementia

Older people who walk six miles or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass. Dementia affects one in 14 people over 65 and one in six over 80.  Walking would be great preventive medicine.

5. Walking tones up legs, derrieres and stomachs

Give definition to calves, quads and hamstrings while lifting your glutes with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist.

6. Walking boosts vitamin D

Recent research points to Vitamin D’s importance in bone health, immune systems and overall health.  Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

7. Walking gives you energy

You’ll get more done with more energy, and a brisk walk is one of the best natural energizers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive.

8. Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.

A Walking Group for Beginners Started July 24

We all need some motivation help and the best motivator is being part of a group or having a buddy that is counting on you to be there.  So join me and help me stay motivated as I start a walking group for beginners.  We will meet at the Tucumcari Fitness Complex by the High School Auditorium each Monday at 8:30 a.m.  We will do a few stretches and walk at our own pace around the paths.  The weather should be cool enough to walk safely this early.  Wear good shoes and bring a bottle of water.  This group will start walking July 24 and try to continue through September.  You may start at any time.  No charge!  No registration, just show up.

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Fruits and Vegetables For Better Weight Control

As the low carb craze is making another round in the fad diet world, we often forget the importance of fruits and vegetables in our over all health.  In addition to all of the vitamins and minerals that they provide for your overall health, Fruits and Vegetables can help you avoid extra weight as you age.  A new study analyzing data on 133,468 men and women over up to 24 years reports that eating more fruits and non-starchy vegetables is associated with modest weight loss. The weight-control benefits were greater for fruits than vegetables, and strongest for certain types of produce: berries, apples and pears, citrus fruits, tofu and soy, cauliflower, other cruciferous vegetables such as broccoli and Brussels sprouts, and leafy green vegetables.  Phenolic-rich fruits, such as berries and apples, were most strongly linked to less weight gain.


Studies that tracked diet and weight loss over a long period found vegetables higher in fiber and lower in glycemic load such as broccoli and Brussels sprouts were more strongly associated with maintaining a healthy weight. Greater fruit intake was associated with weight benefits regardless of fiber content or glycemic load.

Intakes of starchy vegetables such as corn, peas and potatoes were each associated with more weight gain, however. (The potatoes result was for boiled, baked or mashed potatoes, and doesn’t even include popular forms such as potato chips or French fries.) Corn was most strongly associated with weight gain, with each daily serving linked to 2.04 extra pounds every four years.  Although these starchy vegetables have nutritional value, such as potassium, vitamin C, vitamin B6, iron, fiber and protein, they have a higher glycemic load.  This large amount of starch likely explains their ssociation with weight gain.

APPLES, BERRIES AND MORE: Each incremental daily serving of fruit was associated with weight loss of 0.53 pounds. (The study looked only at whole fruit, not juice.) When individual fruits were analyzed, increased intakes of blueberries, prunes, apples, pears, strawberries, grapes and raisins, and grapefruit were inversely associated with four-year weight changes. Strongest benefits were seen for fruits rich in phenolics, biologically active plant compounds with anti-inflammatory and antioxidant properties.

All fruits and vegetables bring something to your table in terms of nutrition. If you’re watching your weight or concerned about "middle-age spread," however, eating more fruits and non-starchy vegetables in place of less-healthy foods might improve what you see when you step on the scale.

Since this is National Salad Week, there is no better time to add some fruit and vegetables to your day.

Visit here for the complete article from Tuffs

Fruits and Vegetables Linked to Better Weight Control - Tufts University Health & Nutrition Letter Article

National Salad Week

The fourth week of July is National Salad Week. Salads are a great choice for everyone. They are an easy to make entrée or side dish and are especially pleasing during hot summer months. People who are not used to making salads may enjoy them more when they realize how many options there are for customizing salads to their own tastes.  When it is hot outside a nice cool salad is the perfect answer to "What's for Supper?"  Here are a few tips for creating a festive salad:

• Try different greens. Iceberg lettuce is the most popular, but there are many kinds of lettuce and
• greens that offer different flavors and more nutrients. Dark green leaves are good sources of vitamin A, vitamin C, iron, folic acid, and calcium.
• Add fresh herbs. They are low in calories but really boost flavor. Popular choices include basil, dill, chives, and parsley. Start with a teaspoon of herbs per person, and adjust the amount according to taste.
• Experiment with various toppings. Salads look great with colorful fruits and vegetables mixed in. Artichoke hearts, nuts, and seeds are also flavorful additions. If you are grilling, try adding kabobs to your salad. Bell peppers, onions, and squash work well as the vegetables, and you may add lean chicken, beef, or pork to the kabob as desired.
• Dress your salad. With so many salad dressings available, salads never have to get boring. Look for
• ones that are low in carbohydrates, and dress (don’t drown) your salad.

 Experiment with your favorite combinations and create your own dressings.  One of my favorite dressings is malt vinegar with a little honey.  Stir well or shake in a jar.  You can make it as sweet or tangy as you want. 

Last week I made a beet and mandarin orange salad with a dressing of red wine vinegar and mandarin orange juice with chopped mint and some olive oil to hold it together.  The salad was spiralized beets and mandarin oranges.

Try this fun combination

Summer Watermelon Salad

3/4 cup halved, thinly sliced red onion
1 tablespoon fresh lime juice
1 1/2 quarts seeded, cubed watermelon
3/4 cup crumbled feta cheese
1/2 cup pitted black olive halves
1 cup chopped fresh mint
2 tablespoons olive oil

Place the onion slices in a small bowl with the lime juice. The acid of the lime will mellow the flavor of the raw onion. Let stand for 10 minutes. In a large bowl, combine the watermelon cubes, feta cheese, black olives, onions with the lime juice, and mint. Drizzle olive oil over it all, and toss to blend.

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