Good Tips for a Good Walk

As you know if you have been reading my posts, I am doing a lot more walking these days.  I found some interesting tips on the web that I thought I would share with you. 

A study by researchers at Harvard School of Public Health found brisk walking was associated wpreventing weight gain and maintaining weight loss whereas slow walking was not.  The difference between the two lies with you.  While the CDC reports brisk walking to be ≥ 3.5 mph, your level of exertion determines if brisk walking is the moderate intensity activity it is intended to be.  Ideally a brisk walk means you are between 50 and 70% of your maximum heart rate (MHR).  If you don’t know your MHR, use the talk test: you should be breathing harder than usual and be able to speak in long sentences, but not able to sing. Brisk walking isn’t just a faster leisurely walk; it requires proper posture and total body effort, complete with relaxed shoulders, eyes looking forward, and hands relaxed. As one arm moves forward, the other moves back, while alternating with each step.  
The CDC recommends 150 minutes of moderate intensity physical activity a week and two or more days of muscle strengthening activities.  So if you’re just starting out, brisk walking can have far-reaching benefits for your overall health.

Brisk walking also improves endurance, which can prepare you for more intense activity down the road.   Try interval-style walking: Three minutes of fast walking, then three minutes of slower walking, repeated ten times.

A walking program to try

(This article was first printed in the Special Health Report from Harvard Medical School "Exercise: A Program You Can Live With." For more information or to order, please go to http://www.health.harvard.edu/special_health_reports/Exercise.htm.)
Before you take your first steps, follow these guidelines to plan your program.

• Find a safe place to walk. Options include quiet streets, trails in parks, athletic tracks at local schools, or a shopping mall.
• Invest in a good pair of shoes. Shoes for walking should have thick, flexible soles that cushion your feet and elevate your heel a half to three-quarters of an inch above the sole. The upper portion of the shoe should be constructed of “breathable” materials such as nylon mesh or leather.
• Wear clothes appropriate to the season. Wear lighter clothes than you’d need if you were standing still; you’ll warm up as you exercise. Dress in layers so you can peel off garments if you get hot.
• Warm-up and cool-down. Include five-minute warm-up and cool-down segments as part of your total walking time. A slow walk is a good warm-up and cool-down. Or you may want to stretch for your cool-down (but not as a warm-up since you should only stretch muscles that have been adequately warmed up).

Practice good walking technique:

• Walk at a brisk, steady pace. Slow down if you’re too breathless to carry on a conversation.
• Keep your back straight, and gently contract your stomach muscles.
• Hold your head up. Lift your chest and shoulders.
• Point your toes straight ahead.
• Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows at a 90-degree angle and swing your hands from waist to chest height.
• Land on your heel and roll forward onto the ball of your foot, pushing off from your toes. Walking flat-footed or only on the ball of the foot may lead to soreness and fatigue.
• Take long, easy strides, but don’t strain. To go faster, take quicker steps instead of longer ones.
• Lean forward slightly when walking faster or going up hills.

Sample walking program

Follow the plan charted below to build up your strength and endurance. If you haven’t been exercising, start at the beginning. If you’re already exercising, but want to increase your activity, start at the level that best matches your current routine and build from there.

A walking program to try
	Sessions per week	Warm-up	Walking time	Cool-down	Total minutes
Week 1	2	5 min. slow walking	5 min. brisk walking	5 min. slow walking	15 min.
Week 2	3	5 min. slow walking	5 min. brisk walking	5 min. slow walking	15 min.
Week 3	4	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Week 4	5	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Week 5	6	5 min. slow walking	10 min. brisk walking	5 min. slow walking	20 min.
Weeks 6–7	6	5 min. slow walking	15 min. brisk walking	5 min. slow walking	25 min.
Week 8	6	5 min. slow walking	20 min. brisk walking	5 min. slow walking	30 min.
Week 9	6	5 min. slow walking	25 min. brisk walking	5 min. slow walking	35 min.
Week 10	6	5 min. slow walking	30 min. brisk walking	5 min. slow walking	40 min.
Week 11	6	5 min. slow walking	40 min. brisk walking	5 min. slow walking	50 min.
Week 12	7	5 min. slow walking	50 min. brisk walking	5 min. slow walking	60 min.

(This article was first printed in the Special Health Report from Harvard Medical School "Exercise: A Program You Can Live With." For more information or to order, please go to http://www.health.harvard.edu/special_health_reports/Exercise.htm.)

Surprising Uses for Tea

Since I have given up diet pop, I have starting drinking a lot more tea, especially green tea.  I saw this article on Shine, and I thought I would share it for you.  I have tried about half of the suggestions and they really work!!

1. Clean carpets: Clean up musty, dirty carpets by sprinkling dry, used green tea leaves on the carpet. Let them work their magic for about 10 minutes, then vacuum them up. Delicate Persian and Oriental rugs can also benefit from a sprinkling of tea leaves. In this case, sprinkle nearly dry, used whole tea leaves on the rugs, and gently sweep them away.

2. Shine wood floors: The tannins in black tea can help shine and color hardwood flooring. Follow your regular floor cleaning routine by carefully rubbing some brewed tea into the floor (don’t use too much water on hardwood flooring) and letting it air dry.

3. Polish furniture: Brewed tea also can help clean and shine wood furniture. The tannins in tea will re-color light spots and scratches in wood surfaces. Dip a soft cloth in a small amount of strongly-brewed tea, and use it to wipe down scratched tables, chairs, and more. Woodworker Jim McNamara suggested using "regular orange pekoe (Lipton's) or other dark tea" in Woodworker's Gazette.

4. Clean mirrors and windows: Tea can remove stubborn, greasy fingerprints from glass, and make it sparkle. Simply rub a damp teabag on the glass or fill a spray bottle with brewed tea.

5. Clean toilet stains: Rumor has it that used tea leaves can magically remove stubborn stains in the bottom of the toilet bowl. Just leave them in the toilet for several hours, then flush the toilet and brush the bowl.

6. Soothe a sunburn:  Tea can soothe sunburns and other minor burns. Dr. Oz suggests sponging sunburned skin with "cooled chamomile tea" for it's anti-inflammatory effect. Don't try this if skin is broken.

7. Soothe tired eyes: Warm, wet tea bags can reduce puffiness and soothe pain around tired eyes — and tea bags on your eyes look a little less ridiculous than cucumber slices.

8. Soothe bleeding gums:  After a tooth extraction or when an older child loses a tooth, try putting a cold, wet tea bag in the mouth where the tooth was lost and bite down on it. According to the Cleveland Clinic, "The tannic acid in tea helps healing blood clots to form (blood clots function similarly to a scab on an open wound). It can reduce bleeding and soothe pain."

9. Shine dry hair: Brewed tea makes a good conditioner for dry hair. Rinse with (unsweetened) tea and leave to dry for a while, then rinse again with water.

10. Improve skin:  The Mayo Clinic suggests that herbal tea ingredients chamomile and calendula can help soothe dermatitis when prepared as a topical cream. Consult with a qualified health practitioner before using these remedies.

11. Soothe acne: Some acne sufferers swear by washing their faces with green tea because of its mildly antiseptic properties. Dr. Andrew Weil suggests washing with calendula flower tea as a natural alternative to benzoyl peroxide.

12. Tenderize meat: Marinate tough meat in black tea to make it more tender.

13. Add to compost: Pouring strong tea into a compost bin will help speed up the process and encourage more friendly bacteria to grow, improving the compost.

14. Help houseplants: Occasionally use brewed tea instead of water to feed ferns and other houseplants that like rich, acidic soil. Spread used tea leaves around rosebushes, then add mulch and water. The tannic acid and other nutrients will benefit the plants. A few used teabags in the bottom of a planter can help the soil retain water, and adds valuable nutrients.

15. Dye fabrics: Green and black teas have long been used in dyes for fabric and paper, particularly for generating a beige, faux-antique look.

Consequences of the National Obesity Epidemic

I’m surely not alone in feeling alarmed when I read that the obesity epidemic is worse now than ever. The Centers for Disease Control and Prevention recently posted a website with a map of the United States showing the changes in obesity that have taken place over the last 25 years. I strongly suggest that you use this link and see for yourself.
Just to give you an idea of the gravity of the situation, I would like to share with you the following statistics:

• In 1985, the highest state obesity rate was equal to or less than 14 percent.  Six years later it increased.
• In 1991, the highest state obesity rate was equal to or less than 19 percent.  Six years later it increased.
• In 1997, the highest state obesity rate was equal to or greater than 20 percent.  Four years later it increased.
• In 2001, the highest state obesity rate was equal to or greater than 25 percent.  Four years later it increased.
• In 2005, the highest state obesity rate was equal to or greater than 30 percent.
• Currently there are 12 states that are in this category and one state is at 34 percent.
• In 1990, 10 states were equal to or less than 10 percent obesity range.
• In 2000, no states were in the equal to or less than 10 percent obesity range.
• In 2010, no states were in the equal to or less than 20 percent obesity range.
• Sixty-eight percent of the American population is considered to be either overweight or obese

To read the rest of the article, click this link.

Parmesan Sweet Potato Fries - Recipe

I love sweet potato fries for two reasons.  First, they are sweet and delicious!!! (Always a good thing!!)  And secondly, they have fewer calories since they are baked and not fried.  If I have a regular french fry ala Micky-D's, all I taste is the oil and salt.  Try these great fries, with a touch of Parmesan cheese.

 

Parmesan Sweet Potato Fries

 

Ingredients:

1/2 pound sweet potatoes, cut into 1/4" thick sticks
1 Tbs. grated reduced-fat Parmesan cheese
1/2 tsp. extra-virgin olive oil
1/8 tsp. garlic powder
1/8 tsp. paprika
Pinch of cayenne
Salt to taste

Directions:
1. Preheat oven to 450 degrees F
2. In a medium bowl, toss the potatoes, cheese, olive oil and spices
3. Place potatoes in a single layer on a medium nonstick baking sheet
4. Bake for 8 minutes
5. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browned
in spots.
6. Serve immediately

Makes 2 Servings

Nutrition Facts:
125 Calories, 2.5g Protein, 25g Carbs, 2g Fat, 4mg Cholesterol, 3.5g Fiber,
119mg Sodium, (3 Points+ Plus)

Six Doctors

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.

~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

Yummy Left-Over Meat Pocket Sandwiches

This recipe is becoming my "go to" recipe for left-over meat.  I made it last night with my left-over Perfected Pulled Pork (see my recipe on Sept. 12, 2011).  It was fantastic!  Light, flakey, and full of flavor.

YUMMY LEFT-OVER MEAT POCKET SANDWICHES

1 can (8 biscuits) Pillsbury Grand Biscuits

2-2/3 cups left-over shredded & chopped meat (I used pulled pork, but you can also use chicken, beef, etc.)

Your favorite BBQ seasoning or rub

1 egg white

1 tsp water

Pre-heat oven to 350 degrees.

1.  Flour surface and rolling pin and roll each biscuit into a 6" round.

2.  Lightly sprinkle the top (which will become the "inside") with BBQ seasoning or rub.

3.  Place 1/3 cup of shredded and chopped left-over meat on the front half of the 6" round of dough.

4.  Pull the back half of the dough gently over the meat (to make a 1/2 moon shape) and press the edges together when they meet.  Crimp the edges with a fork.

5.  Mix the egg white and water together in a small bowl, and then brush the mixture over the filled dough.

6.  Sprinkle a little more of the seasoning or rub over the top of the pocket sandwich.

7.  Place on a baking sheet covered with parchment, and bake at 350 degrees until golden brown (about 20 minutes.)

8.  Serve with barbecue or other sauce for dipping.

Serves: 8

I served my pulled pork pocket sandwiches with left-over cole slaw and baked beans from our party.  It was an excellent, but simple dinner for under 600 calories.





Perfected Pulled Pork -- Recipe

I have been fiddling around with this pulled pork recipe for a few weeks (well, since I got a great bargain on organic pork!!)
It is the easiest recipe ever.  Since it is made in a crock pot, you can put it together in 15 minutes before you take off for work, and dinner is ready when you get back home.

We had a pot luck with our neighbors yesterday, and I served this dish ... everybody loved it.  Even my gluten-free friends.

Perfected Pulled Pork

2 large red onions
3-4 lbs pork shoulder, pork butt or pork loin
1-12oz can of root beer (I used diet Barq's)
1-18oz bottle of barbecue sauce (I used Sweet Baby Rays)

1.  Cut the red onions in half, and then slice in small strips.  Take the strips from one onion and separate and fill the bottom of your crock pot.

2.  Take the pork and sear it on all sides to seal in the juices, and then lay it on the bed of onions in your crock pot.

3.  Cover the pork with the separated strips from the second onion.

4.  Pour the root beer over the pork.

5.  Pour the barbecue sauce over the pork.

6.  Cover the pot and set to Low (Slow Cook), and cook for 10-12 hours.  (If you are in a hurry, set the pot on high and cook for 5-6 hours)

7.  After cooking for 12 hours, pull the pork and onions out of the pot and toss the juices left in the pot.

8.  Take two forks and pull the pork in two directions until you get the pork shredded to small pieces.

9.  Return pork to the crock pot and if necessary, pour in an extra 1/4 to 1/2 cup barbecue sauce.

Nutritional Info:
Calories  159
Total Fat  3g
  Sat Fat  1g
  Trans Fat  0g
Chol  41g
Sod  411g
Total Carbs  15g
  Diet. Fiber  0
  Sugar  14g
Protein  17g
Calc  0%

I make a sandwich with those new thin 100 calorie buns, so the whole sandwich only contains 259 calories.  We also like to put a dab of low fat cole slaw on top of the meat (which I make with non-fat organic mayo, cabbage & carrot shreds, and 1/2 cup of dried cranberries.)  Even with the cole slaw, the sandwhich is less than 280 calories.

Enjoy!!