Wouldn't you like to know how to prevent your body from aging badly?

Wouldn't you like to know how to prevent your body from aging badly? The original YOU book showed how bodies work in general, and You: On A Diet: The Owner's Manual for Waist Management explained how bodies lose weight and stay fit.

Now in You: Staying Young: The Owner's Manual for Extending Your Warranty (You), Drs. Michael Roizen and Mehmet Oz illuminate the mysterious mechanisms with a lively metaphor -- the modern city. What differentiates a vibrant and thriving city that ages gracefully from one that is worn down and rusted out? Despite genetic differences, which are like the geography upon which the city is built, cities age differently because of the way residents treat their education system (stem cells), power plants (mitochondria), electrical grids (brains), transportation routes (blood vessels), and landfills (fat). You -- as mayor, resident, and street cleaner -- have the power to balance your biological budget to ensure a life that's both long and strong. Thankfully, just as cities can invest in renewal and improving their repair processes, so can you

It was such a gorgeous day for a walk on Monday

It was such a gorgeous day for a walk on Monday. With all the last minute holiday running around I did by the end of the night my pedometer said well over 17K steps. Now that totally amazed me. My dogs (feet) however felt like they were on fire. That should explain the dramatic decrease in steps over the last couple of days. But, as always I have to stay focused and move past minor set back to stay on track.

My beloved guy friend gifted me with a fancy IPod Nano (8GB) for Christmas. I have always wanted one and last night I downloaded the audio book YOU: On a Walk by Michael F. Roizen and Mehmet C. Oz. The book includes two 30-minute walking routines with both informative and encouraging dialogue sprinkled throughout from both doctors.

I look forward to walking with my IPod as the FM radio on my pedometer does not work so well up on the ridge when I am walking.

Whelp! I hope you are still walking with me. How was your holiday?

Win $250 Courtesy Saphrym dot Com

I'm not a dieter per se but I am as you know on a very specific weight loss mission. Accomplishing that mission involves walking and watching what I eat. I developed this blog as a support system to achieve my weight loss goal. And in do that I have had the pleasure of reading many well written and informative blogs in a short period of time.

The blog I am going to tell you about today is titled Saphrym.com and Saphrym publishes post that touch on many different topics. Topics ranging from Marketing, Teaching, Fatherhood, Reading, Thinking and more. Of course the topic that peeked my interest the most is the Dieter. Saphrym.com has 97 posts related to that topic; the most out of all his topics. After reading his Dieter's History page you will understand his motivation, thought processes, goals and techniques as well as tips on how he ultimately lost over 60lbs in 4 months. Publicly broadcasting your goals, any goals but particularly a weight loss goal is not an easy thing and it does come with its share of angry criticism but Saphrym shares his opinion on that in a post titled Do Not Be Discouraged.

Win $250 and 1000 EntreCard Credits-Saphrym.com is running a contest from now until February 27Th, 2008( which is his daughter's b-day). He will be randomly drawing a lucky winner's name to win $250 dollars, gosh I could use that to help pay for this upcoming wedding. The winner will also win 1000 EntreCard credits which equates to free advertising for the lucky winner's blog basically.

This post is my official entry into the contest. I hope you enter as well. After all the holiday shopping is said and done I'm sure the $250 will come in handy. If you don't already have a EntreCard, go here to sign up for one. EntreCard is the new online business card program. You earn free advertising credits every time you drop your card at other blogs you visit. You spend the credits to advertise on blogs that you think will send trafic to your blog. EntreCard is the newest way to earn free blog traffic.

Good Luck!

I was in the right place at the right time

Yesterday I picked the perfect time to take my evening walk. Well it is really not a choice when I go in the evening right now with the shorter days and all. But just get a look at what I was greeted with as I came over the ridge. Thank goodness for camera phones! Isn't it just gorgeous? The sun was setting just as I was coming around the ridge, then it slipped away behind the houses as I rounded the bend. It sure was a treat that put a definite pep in my step. I made 10015 steps yesterday just hit goal, this view kept me in stride though.

What are some of the great scenic views you witness while walking? Are you still walking with me?

Potatoes are not the enemy

I invited myself over to my brother's house for dinner. His new wife is a personal trainer and has been helping me with a dietary plan that in conjunction with my walking will help shed these extra pounds. She recommended that I focus on my protein and vegetable intake and to avoid the simple non-beneficial carbohydrates. So imagine my dismay when on my plate was two pieces of deliciously seasoned organic free range chicken and about a 1/2 cup of roasted potatoes. Potatoes! That's a NO-NO! Isn't it?

I ate them of course and they were yummy, lightly seasoned with olive oil and fresh herbs. Yummy! Turns out potatoes are packed with heart-healthy vitamin C, potassium, and phenols like quercetin, and a significant source of chlorogenic acid, shown in some studies to defend against liver cancer.

Now, although many of the diets today are reporting potatoes to be a complete no-no. And, yes, you may want to cut back if you're concerned about blood sugar spikes. Just keep in mind that potatoes are also chock-full of over 30 phytochemicals and vitamins. A good portion to have is half of a baked potato with the skin on, so you benefit from the fiber, drizzle it with a little olive oil, salsa or a pepper relish on top to healthfully balance the glycemic load while still boosting the flavor.

So you see in moderation I can still enjoy a comfort food such as potatoes on occasion. I'll make sure to do some walking afterwards just as an added precaution against weight gain.

What do you think? Will you add potatoes back to your menu in moderation? Are you still walking with me?

Image source: cuorhome

Dealing with Plantar Fasciitis-a walkers' nightmare

Ouch! That hurts when I do that! Plantar Faciitis can be painful and lead to more serious issues if not treated properly. After visiting my orthopedist he provided me with gel heel cups which when inserted in my shoes feel like I am walking on squishy clouds. I also completed a few weeks of physical therapy to learn how to properly stretch the muscles and ligaments in my calves and from my heel to toes. I still experience some pain but not as much as I once did. A twinge or two has occurred sometimes about halfway through my walk and I take a moment to stop stretch and refocus on good posture and walking technique. Although this is most often considered a sports injury it can also be caused if you are over weight. There are some causes listed below and I fall under all of them so this weightloss mission I am on will serve to help rid me of this injury as well.

What is plantar fasciitis?
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.

What causes plantar fasciitis?
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

*Your feet roll inward too much when you walk (excessive pronation).
*You have high arches or flat feet.
*You walk, stand, or run for long periods of time, especially on hard surfaces.
*You are overweight.
*You wear shoes that don't fit well or are worn out.
*You have tight Achilles tendons or calf muscles.

How is it treated?
No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

*Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
*To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
*Do calf stretches and towel stretches several times a day, especially when you first get up in the morning.
*Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.

For more information on this and other sports injury visit WebMD.com

Just like my famed Cowboys

Just like my famed Cowboys I had a defeating weekend. Saturday I was lazy from a Friday Christmas party and Sunday I was still lazy due to all day football games. Both days afforded me opportunities to walk I just failed to take advantage of them. I mean come on I could have taken out 30-45 min each day to get some fresh air and stretch my legs. Shame on em!

Okay that is off my chest and now I am done beating myself up over this. I know where I went wrong and next weekend I will make it a point to put me and my goals first. The weekends can definitely be a distraction those are after all the two days to get the housework and shopping etc. done.

My plan:
Get up Saturday morning, make a really good pot of coffee and put a cup or two in my travel mug and take it with me on a brisk walk. With it being so cold here now, that will be a great motivator.

How was your weekend? Were you able to stick to your walking routine?

Green Monster Drink

It is a quick and easy way for me to meet my veggie requirement for the day. Plus I love the look on peoples’ faces when I pour it into a cup at work. Cracks me up every time!

Below is the blend of veggies I am working with. You can of course make all kinds of changes to this recipe. I don’t put it through a juicer rather I use the blender because I don’t want to lose the fiber roughage. I drink a 16oz glass with each meal (3x a day). It is very frothy on top with the smooth juice at the lower half of the glass. This drink truly is delicious and good for you.

Green Monster Drink

1 Spinach bunch
1 cucumber (one cup)
1/2 bunch parsley or cilantro(ten sprigs)
5 stalks of celery (take two of them from the heart)
2 apples- only remove the core and stem-then chop(two cups)
1 pear-only remove the core and stem-then chop(one cup)
1 lemon juiced
2 C water-more for thick, less for thinner consistency


Blend the apple, pear and lemon juice with 1/2c of the water. Liquefy until no longer chunky. Pour into bowl or pitcher.

Blend the cucumber with 1/4c of the water. Liquefy until no longer chunky. Pour into container with previous ingredients.

Blend celery with 1/4c of the water. Liquefy until no longer chunky. Pour into container with previous ingredients.

Blend spinach, parsley or cilantro with remainder of the water until no longer chunky. Pour into the container with previous ingredients.

Cover tightly and refrigerate for up to 2 days.

My strategy was quite simple really

Due to the monsoon like rains we had here for the last two days my step count has been really, really low. But thanks to a beautiful day and an obtainable goal I managed 12605 steps yesterday.

My strategy was quite simple really, first I put on a hip outfit for work, one that made me feel stunning. A great outfit for some reason make me just want to prance around. Have you ever noticed you get that certain pep in you step when you just know you are cute? I had 5k steps by the time I got home from work last evening.

Today's Plan: I called my sisters who lives 2 1/2 miles up the road and told her I was headed her way. After traipsing though a bit of mud, inhaling an outrages amount of car exhaust from the bustling traffic in the streets and 48 minutes later I was at my destination. I stretched, sat and chatted some then we ran some quick errands. All of this making my daily total a whopping 12605!

I still have a ways to go to get to the 10k average but I am as you can see well on my way. How are you coming along? Are you walking with me?

Not knowing the benefits of walking is no longer an excuse

Not knowing the benefits of walking is no longer an excuse for not doing it. Studies clearly show that walking will save lives. Rather than sitting in front of the television after work I run in the house and put on the exercise clothes I laid out prior to going to work. I lay the close out before I leave the house in the morning because I know if I even sit down for a second after a day at the office I will more than likely sit there until nine or ten at night when I go to bed. I get my “walkon” within the first 15 mins. of being at home and then I make sure I stay out for at least an hour or four to five thousand step which ever comes first. I also get out early so I don't have to walk in the dark. Do you lay out your workout clothes ahead of time? What tricks do you use to get your “walkon”

This excerpt from the Women's Heart Foundation speaks on the benfits of walking....

Walking at least half an hour, six days a week, can cut mortality rates from heart disease in half.
– Cooper Institute for Aerobics Research.

Cardiovascular disease is a serious health threat. Nearly 5 million Americans suffer from it. One of the safest and most effective ways to improve your cardiovascular fitness is by walking.

Walking is an ideal low impact aerobic exercise. If done regularly, it can reduce the risk of heart disease and cancer, lower total cholesterol, raise healthy HDL cholesterol and lower blood pressure. It can help maintain healthy bones and muscles, stabilize blood sugar, improve immunity and relieve some of the stress in your life. Thousands have realized the physical and psychological benefits of walking. That’s why walking has become one of the most popular ways to stay fit. Another reason is because it—s inexpensive–– all it takes is a little motivation and a comfortable pair of shoes.

According to the Cooper Institute for Aerobics Research, men who walk at least half an hour, six days a week, can cut their mortality rate from heart disease in half, compared with those who are sedentary. Studies show similar heart health benefits for women when they’exercise regularly. Now there’s a good reason to make a lifestyle change!
Womens Heart Foundation

It raining cats and dogs! It has been coming down

It raining cats and dogs! It has been coming down in buckets for two days now! No powerwalking yesterday but lots of pilates reformer work. I am glad I have this piece of equipment in the house because today is another very rainy day here.

Yoga and pilates are two indoor activities that are great for strengthening muscles, improving flexibility and lowering stress. They're also easy and inexpensive activities that you can do just about anywhere in your house.

Image source

Get more out of your walking program with a pedometer

Stanford University says
People who start a walking program for their health get more out of it by using a pedometer, a device that counts their steps, a new study shows.

"People who use pedometers increase their physical activity by about 2,000 steps a day, about a mile," said study author Dr. Dena M. Bravata, a senior
research scientist at Stanford University. "They also seem to lower their blood pressure more and lose more weight." Read more...

I wish the weather would cooperate so I could test this theory. I know if I didn't have this internal competition along with posting my daily results I would not be doing as well as I am. So I definitely agree that the pedometer is a primary motivator.

It was drizzling cold rain here yet I walked last evening to try to rack up more steps. The pedometer make sures I walk far enough. Without a pedometer I may have thought that walking up and around the ridge and back was good enough. But with the pedometer I now know that I have to walk it twice in order to come close enough to goal to realize some kind of accomplishment. The pedo don't lie! I am so close to ten thousand I can taste it.
How are your steps coming along? Are you walking with me?

Be your own best coach

Be your own best coach

An inexpensive scale (not more than $50) and graph paper can halt the steady ballooning of your waistline, say Cornell University researchers. They plotted daily weight readings of 16 women on charts — providing visual feedback that helped their subjects avoid weight gain; 16 others added 6.8 pounds over the same 12-week period. Researcher David Levitsky, PhD, advises: Get on the scale at the same time every day and plot the numbers on graph paper. If you see that the line's moving up, trim some calories.

This is a really good piece of advise, and I encourage you to either grab a piece of graph paper or if you prefer track your progress online by getting this widget and track your progress like I do in my sidebar.

Someone asked me "Why did you broadcast your weight online for all the world to see.?" My answer is the world can see it all over me whether it is in print or not. So, as a form of motivation for me I know I better keep that number moving in the right direction.

What method of weight tracking are you using?


Read More....

Omron HBF-400 Body Fat Monitor and Scale

My steps are increasing everyday

It is raining here in Dallas today, so I will have to go to the mall again for my steps. I had to do the same yesterday too. While we were there we got to enjoy the Gaylord Texan's ICE exhibit. They fly in these amazing ice sculpture artist from China and they've created an indoor winter wonderland. It ends on January 5Th so if you are in the area it is the perfect place for a mall stroll. Actually the Gaylord Convention Center is a perfect place for a walk year round because it has an enclosed beautifully landscaped courtyard with skylight ceilings.

My steps are increasing everyday. No I haven't hit my daily goal yet, but I do put forth my best effort. I am keeping track of my steps easily thanks to this great website called Walker Tracker. It is so easy to use too, just create an account then you can set goals and input your daily step total. After that just get the code for your very own widget and you can show off your progress just as I have in my sidebar.

Where is your favorite inclement weather walking place?

Walking and its impact on your Wellness

The U.S. Surgeon General recommends at least 30 minutes of moderate physical activity (walking, bicycling, yard work) on most or all days of the week. Walking is one of the easiest ways to increase your physical activity and improve your overall health. Not only does regular walking strengthen your heart, lungs, bones, and muscles, but it also helps your body resist and fight illness. Perhaps the most noticeable benefits of walking are an increase in energy and a positive impact on mood—regular aerobic exercise helps prevent anxiety and depression.

Walking is a form of aerobic exercise, which means that it increases your heart rate, making your heart able to pump more blood per beat, which increases blood circulation throughout your body. This brings more oxygen and nutrients to your brain and other major organs, increases your lungs' ability to take in oxygen, lowers blood pressure, and helps to reduce body fat.

Walking is also a weight-bearing activity, which keeps your bones healthy by working the muscles and bones against gravity. Walking therefore helps reduce your risk of osteoporosis and bone fractures.

Did you ever think such a simple activity that requires little to no equipment was so beneficial to your wellness.

How is your walking plan coming along? Are you walking with me?

I have a few pounds I want to lose

I have a few pounds I want to lose. Well it's more than a few actually. My goal weight is 135lbs. Even though I am walking everyday now, I have to also watch the number of calories I am consuming too. I need to make sure I am consuming enough calories for my body to function properly, but not too many that I can't burn then off as fuel.

One of the difficult things to do is to determine how many calories is the right answer. Too few and my body will continue to store fat, too many an the excess fuel will turn into fat. That's where this simple equation comes in:


Determine How Many Calories You Need

Your weight goal: ________

Multiply by:
x 10 if you don't exercise at all

x 13 if you rarely exercise
or only play the occasional weekend golf or tennis game

x 15 if you regularly exercise
(swim, walk, or jog) for 30 to 60 minutes most days of the week

Total daily calories needed: ________

Aim for this number every day to reach and maintain your weight goal.


To up your daily calorie allotment, move more. Going from being inactive to walking your dog every other day means you can multiply your weight goal by 13 rather than 10. For a 150-pound woman, that's an increase of 450 calories per day: So you could add one slice of whole wheat toast, 1 tablespoon of almond butter, 1 cup of grapes, and ¼ cup of semisweet chocolate chips to your daily diet without gaining.

40% of those who say they are trying to lose weight are not making an effort to reduce the calories they consume.

Q: Which type of calorie turns into fat faster?

A. Sugar B. Protein C. Carbs D. Fat

Source: The Right Way to Lose Weight Over 40

How to chose the right Pedometer

If you are like me and never measured the number of steps you take in a day, then you probably aren't sure what type of step counter is right for you. I am currently using GOWalking by Sportline it's one I picked up from the local Wal-mart and it seems to be working for now. It comes with a FM radio and earphones, although I haven't used the radio yet.

But what if I want to upgrade? Finding a pedometer with more features and gadgets can be a daunting task. It can't really be that difficult right? Well, just in case here's a link to a website that walks us through (pardon the pun) the process for selecting the appropriate pedometer to meet our walking needs. New-Lifestyles

Let me know what you think. Are you walking with me?

Walker Talk and Me!

Get in better shape and Walk with me. I am not a trainer I am not a professional walker I am simply someone who is interested in taking my walking to a new level.

My son will be getting married soon and because the date has not been set it could be at a moments notice or it could be a year from now. It's anybodies guess. In an effort to be at my most photogenic I am on a fitness mission. I refuse with all that is in me to be stuck wearing the dowdy Mother-in-Law dress. But if I have to I am hell bent to look good in the frock.

I am taking part in Dr. OZ's 14-Day Plan and have completed the Real Age survey. My chronological age is 43yrs old my Real Age according to the survey is 55 years old. The primary reason for this is because I am not as active as I once was and because I eat a horrible diet.

The first step to making an aging turn around is to get active again. That is where Walker Talk comes in to play. I need to increase my Steps Per Day to 10,000 or more. I am currently at 7500. This could be a very boring adventure without the support and feedback from fellow bloggers and walkers.

I hope to get a lot of feedback and please send me your photos. We can do a before and after of something along those lines. I've posted my current photo and I will continue to posts my images regularly to show my progress.

Lets get started, here is a list of my walking gear:
__Check up by Physician
__Comfortable supportive walking shoes
__Comfortable Clothing
__Pedometer w/ FM radio
__Cell phone

I hope you join me on this journey and enjoy Walker Talk!