Walkingspree

Treadmill Walking 101

Treadmill Walking 101

When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. I measure your health by the number of shoes and hats and clothes you have worn out.

- Ralph Waldo Emerson

Some of you may turn to your treadmill to get your steps in. It’s important to have proper technique and safety to get the best out of your treadmill walk.

1. Begin standing with one foot on each side of the treadmill. Step on the treadmill and start at a slow rate of speed and slowly increase the speed. Be sure to know where the red emergency switch is located on most machines.

2. Do not hold onto the side rails or front console. You often see people holding on and leaning back while walking. This is incorrect posture and could be dangerous.

3. Stand up straight, head up, eyes forward, arms swinging in stride with your feet. Stride with your front heel striking close to your body while your back foot remains on the ground longer to give a powerful push-off. This back foot push off is what gives you speed and power, and will help you burn more calories.

Big Screen Treadmill Interval Walking Workout

Interval workouts alternate very fast and slower-paced walking for a great cardiovascular workout and a high calorie burn.

Start your treadmill workout during a favorite tv show or movie. Decide your walking fast pace points in the show and slow pace points in the show. For example, if you’re watching The Biggest Loser, walk at a very fast pace during each part of a challenge on a show, then slow way down during the commercials. If you’re a sports fan, go fast during breakaways on hockey and slow down when the whistle blows. Soap opera fan? Up and down with every kiss, fight or gun shot.

Total time: 47 minutes.

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Easy Ways to Combat Snack Attacks

You know the feeling. You find yourself in front of the vending machine or an open refrigerator door looking for something to eat. You need a snack.

Easy Ways to Combat Snack Attacks

Actually, snacks can be good for you and are an effective weight management tool. If you are satisfied throughout the day you are less likely to over eat at meals or to binge on a midnight ice cream raid.

When choosing your snacks, look for ones that contain about 100-200 calories. Also, choose snacks that will fill in food group gaps, like an apple for a fruit serving, a yogurt for dairy. You get the idea.

Plan your snacks: Make a list and purchase health snacks you enjoy.

Plan your snack time: If you normally scrounge for something to eat at 3 in the afternoon, set your computer or phone alarm for 2:45 p.m. Take a quick 10 minute walk and then enjoy your pre-planned snack.

Keep snacks handy: Put them in your drawer at work, in your purse or glove box in your car. One person I know puts pre-planned snacks in labeled lunch bags, one for each day of the week.

Take your time: Slow down and enjoy your snack. Move away from your desk and never, ever eat while you are watching TV.

Don’t drink your calories: Beware of high calorie beverages like sport’s drinks, soft drinks, and fruit juices. Pick water instead, and if you need a bit of flavor, add a squirt of lemon or lime juice. Adding a teaspoon of sugar (about 15 calories) is a much better choice than a 12 oz. can of Coke (140 calories, about nine teaspoons of sugar!)

Check out the list below, choose the ones you like and spread them out over the next week. Be creative and share your ideas with us on our Facebook page.

Snack Suggestions

Box of raisins
Fruits such as bananas, grapes, or an apple
Cut-up veggies like broccoli, carrots
Dried fruit
Apple sauce
Nuts like almonds, peanuts, walnuts
Fat-Free Microwave Popcorn
Dark chocolate
Peanut butter
Canned soup
Granola bars (check the calories)
Pretzels
Graham crackers
Baked tortilla chips and salsa
Wheat crackers
Animal crackers
Light yogurt
String cheese
Low fat cottage cheese
Instant oatmeal
Cereal and milk
Frozen fruit bars
Chocolate milk (low fat)

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ABC’s of Eating Smart for a Healthy Heart

*This article originally appeared on the Johns Hopkins Medicine website.

Following a heart-healthy diet can be easy when you know the basics of eating wisely. Johns Hopkins researchers have come up with diet guidelines to protect your heart.

WHAT THE EXPERTS DO

Yes, a Dietitian Eats Chocolate.

“People want something sweet no matter what their diet,” says Johns Hopkins dietitian Christie A. Williams, M.S. “Dark chocolate actually has antioxidants that protect blood vessels, decrease LDL cholesterol and help blood pressure.”

To get the most benefit, Williams chooses bars whose labels show they contain at least 70 percent cocoa. “Sometimes I look for dark chocolate-covered walnuts or almonds because nuts are also good for the heart.”

The only catch, she says, is that dark chocolate has to be part of an isocaloric diet—that’s dietitian-speak for eating about the same total amount of food every day in a healthy amount for your weight and height. In other words, she says, you can indulge as long as you don’t overdo. Some research on the cardiovascular benefits of dark chocolate puts that limit at 50 grams a day, or just under 2 ounces. Remember that chocolate has calories in it.

Eating a diet that helps your heart can be boiled down to four words: “Eat like a Mediterranean,” says Johns Hopkins dietitian Christie A. Williams, M.S., R.D.N. The Mediterranean diet—so named because it’s similar to the native diet consumed in places like Greece and Italy—is a low simple-carbohydrate, healthy-fat, lean-protein way of eating, she says.

The Mediterranean diet isn’t a strict diet per se—it’s simply guidelines that provide plenty of choices and variety. “It tastes good, helps you feel full without overeating, and you can get these foods in any season no matter where you live,” Williams says.

Here are the ABCs of this heart-healthy eating plan:

A. Avoid unhealthy fats, and choose healthy fats.

Unsaturated fats should make up most of your fat intake. These include fatty fish (see B, below, for more about fish), olive oil and other vegetable oils, and nuts, such as walnuts.

Limit saturated fats, which come primarily from animal sources (butter, red meat). Choose lean proteins, like chicken without the skin. Opt for 1 percent or skim milk and dairy products, rather than 2 percent or whole milk.

Avoid trans fats altogether. On processed food labels, watch for the words “partially hydrogenated oils” and skip those foods.

B. Buy beans, fish and other lean proteins.

Beans of any kind—white beans, black beans, kidney beans and so on—can be served in many ways, from entrées to salad toppers to side dishes, and they provide important fiber as well as protein.

Fatty fish, like salmon, trout and tuna, contain good-for-you omega-3 polyunsaturated fats, which help lower triglyceride (a type of fat) levels and may modestly lower blood pressure. “A salmon burger is a great way to add variety to your diet,” Williams suggests.

Limit red meat to lean cuts and serve it in side-dish-sized portions. Lean proteins feed your body without providing unhealthy fats—which means thinking beyond steak.

C. Choose carbs carefully.

Carbohydrates are the sugars, fiber and starches in food that give your body energy. But some carbs are better for you than others.

Choose carbs from whole-grain sources (such as oatmeal or whole wheat bread) rather than processed and refined carbs (such as white bread and white rice). Read labels to avoid added sugar, a common source of extra carbs. Johns Hopkins research has shown that people on low simple-carbohydrate diets lose more weight more quickly, especially dangerous belly fat (a risk factor for heart disease), than those who focus only on restricting fats.

D. Drink with deliberation.

“Diet” refers to what you drink as well as what you eat. Many beverages add calories (and extra weight) without much nutritional benefit. Three common culprits:

  • Alcohol. The recommended amount of alcohol is one drink per day for a woman, or two drinks for a man.
  • Soda pop. A typical 12-ounce can of soda has 150 calories and roughly 9 teaspoons of sugar. The new 2015 Dietary Guidelines for Americans (which will be released in March) call for no more than 12 teaspoons of sugar per day from any source.
  • Juice and other sugary drinks. There’s much more fiber in whole food than juice. Along with soda, fruit juice and other sugary drinks account for much of the excess sugar Americans consume. “I’d rather see you eat an orange for breakfast than drink orange juice,” Williams says.

E. Eat a wide-variety of foods—especially from plants.

A heart-smart diet tends to be a varied one. These standout foods are often under-consumed:

  • Dark-green leafy vegetables. Natural sources of fiber and antioxidants, such as spinach, kale, lettuce, Swiss chard, collard greens, arugula and broccoli, also help the body break down homocysteine, an amino acid that’s linked to a higher risk of cardiovascular disease, Williams says.
  • Nuts. “Eating just 5 ounces of nuts per week is linked to decreased cardiovascular disease,” Williams says. Walnuts have more omega-3 fatty acids—which reduce bad cholesterol levels—than other nuts.
  • Soy. Edamame, a soy dish, is a good substitute for animal protein that also reduces total cholesterol levels. Half a cup of shelled edamame provides 8 grams of protein.
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Easy Ways to Get Moving


February 1 is the first day of the American Heart Health Month. With cardiovascular disease being the leading cause of death among American men and women, its critical that we learn to recognize the signs of heart disease and also take steps to prevent it.

The American Heart Associations says that for every hour of regular exercise that you get, you gain two hours of life. That’s two more hours with your loved ones, your children, your grandchildren or simply enjoying being able to do more and live healthier.

For those of us not interested in body building, running marathons or doing the Insanity workout every day for the rest of our lives, that means finding ways to exercise and be more active during our daily allotment of 24 hours. If you work a full time job, sleep (or try to) 7-8 hours a night, you probably use your remaining 8 hours/day cooking, household needs, running errands, helping kids with homework, studying and managing the daily needs of life. Sometimes adding in an exercise routine can seem impossible. And face it: Some of us don’t like the thought of exercising. We consider it a necessary evil. It’s no wonder we aren’t overly excited about working it in to the day. It’s why we need to look at other ways of getting more movement into our lives and gradually adding to it.

We can privately wish that our bodies would just wake up feeling all excited about the concept of exercising. The reality is different though. Our body is just a body. Without training it to do certain things, it won’t naturally want to. Sometimes, we just have to grab a big ol’ slice of determination and decide to move more and be more active.

Easy Ways to Get Moving

The American Heart Association says adults need 30 minutes of exercise, five days per week and kids need 60 minutes every day.

The good news is that many studies (like this one) have shown that children with active parents will also be more active and less sedentary. So, the little strategies you work into your life now aren’t going unnoticed. You can pass on healthy habits to your children at the same time you are building them within your own body and mind.

So, what are some ways you can work physical activity into your life and, if you have kids, their lives, too?

Take the “long way,” the stairs, and park far way. Yes, we’ve heard this one many times. Still, we’ve heard it because it works the more you do it. When you are with your children, they see you choosing the more active routes and will be likely to imitate you as they get older. Parking at the back of the lot adds a little more movement into your day as does taking the stairs instead of the elevator.

Replace dessert with a walk and more quality family time. You’re not only making a choice that is good for you, you are also making memories and helping each other live longer, healthier lives.

Find ways to make housecleaning involve more movement. We know of one nine year old who dances with the vacuum cleaner. He sings loudly and stretches and pushes the vacuum with all his might.  Even does a few twirls. What if we, as adults, were to do the same? Maybe add a few lunges in to the mix? Our kids would laugh with delight and we might crack a smile, too.

Invest in a Wearable Fitness Device. It’s fun for adults and kids alike. Wearable fitness technology will count your steps, challenge you and even allow you to compete with friends. The current escalation in wearable fitness devices like Fitbit, Jawbone, Garmin and Apple Watch is having a strong impression on our health habits.  This is great news because fitness devices utilizing text messages have already been proven to help promote regular activity and even possibly alleviate other illnesses like depression, stroke and diabetes.

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Lifestyle Based Changes Help Prevent Type 2 Diabetes

According to a recent article in Time magazine, a deceptively simple approach to Type 2 diabetes is showing promise. The article details how Dr. Monica Peek of Chicago has been helping her patients for years by writing out nutrition prescriptions. She recommends certain foods for their diet and the approach has gained enough credence to be at the core of a unique study supported by the National Institutes for Health (NIH).  The study is reportedly challenging the traditional methods for treating and preventing Type 2 diabetes.

One out of every three Americans will be diagnosed with diabetes by 2050.1 29 million people already have it.

One key characteristic of those with Type 2 diabetes is that patients with the disease are often overweight. In the United States more than two-thirds of the adult population is overweight or obese.  Because extra body fat is a serious risk factor for Type 2 diabetes, this means that a significant amount of people are at risk.

In 2012, diabetes cases (90% of which were Type 2, reports Time) cost the U.S. health care industry about $245 BILLION.

Statistics like these have caused physicians and researches to look for improved ways to reduce the number of people developing the disease every year.

Researches and doctors are now focusing on diet, nutrition and exercise as ways to treat and prevent Type 2 diabetes.

Ann Albright, director of the Division of Diabetes Translation at the Center for Disease Control says she thinks that people know, on an intellectual level, that “eating healthy and being active is good for you.”  She also added that she didn’t people really understood “what an impact it (nutrition) has on preventing Type 2 diabetes for those at risk.”  She goes on to say that nutrition and being active are really the “most effective intervention for delaying or preventing Type 2 diabetes.”

Programs that support lifestyle changes based on improving diet, overall nutrition and exercise are gaining more and more support from insurers.  Many insurers are beginning to reimburse patients, companies, employers, and various organizations for lifestyle based prevention programs like the walking programs that Walkingspree USA offers.

The article in Time goes on to explain the results of several studies that prove lifestyle based programs can make Type 2 preventable and help reduce side effects for those with the condition already.

It’s worth noting that due to the extensive evidence proving that lifestyle changes work in Type 2 prevention, the CDC now recognizes more than 800 organizations that offer lifestyle based programs.  Time magazine spotlighted the YMCA’s Diabetes Prevention Program as one example.  The YMCA’s one-year curriculum is designed to assist overweight adults who already have ‘pre-diabetes’ symptoms prevent the onset of Type 2 diabetes. This program is offered in 43 states.  Participants are mentored in ways to modify their lifestyle and those who finish the class lose on average of 5.4% of their body weight by the end of the year.

These are encouraging numbers.  Still, the article is realistic and does remind us that the downside to using a lifestyle based program is that it requires much work over a long period of time. People are influenced positively and negatively by many factors.  For some, influence could from economic, social or geographic location.  For others, it might be psychological or genetic factors that impact how much or how little they adhere to healthier lifestyle practices.

What do you think? Are you already making healthier lifestyle choices like walking daily, eating healthier and eliminating stress? We recommend seeking out someone who has the same or similar lifestyle goals as you and connecting with him or her for positive motivation.  Dr. Monica Peek (mentioned at the beginning of this article) believes that it’s relationships that are at the heart of what motivates people and that’s a great place to start.

1. Centers for Disease Control

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