FITWALKER

WELCOME!!!

2008-07-02T11:50:00.000-04:00

The Campaign to Save the Lives of Children Under 5

2008-07-02T11:19:00.008-04:00

Save the Children's commitment to saving the lives of babies and children, known as Survive to 5,seeks to create greater awareness and action on the part of American citizens and policymakers to help reduce preventable child deaths.

Our Goals for the Campaign:

* Raise awareness of the problem and solutions
* Encourage action by citizens that will help increase U.S. government funding
* Increase private contributions that will be used to implement solutions - especially bringing health care to every village

With a child dying every 3 seconds, your help is important. Whether you give your time, your money or your voice, you really can help us save children’s lives.

Every year, almost 10 million children in the developing world die before they reach the age of 5. That’s almost 27,000 children a day. Many of these deaths are from preventable or treatable illnesses like pneumonia, diarrhea, malaria, measles and complications related to childbirth. Four million of these deaths occur to newborns – babies less than one month old.

More than half of these deaths could be prevented through low-cost health solutions. The problem is making these solutions available to families living in poor, remote communities.

Most often families live too far away from health facilities. Sometimes they don’t realize the importance of prevention – such as vaccines and mosquito nets. And sadly, many parents simply don't recognize how sick their child is... until it is too late.

The Solution

This is not a race for the cure – it is a race to provide the cure to children in need. The good news is that many of these deaths are preventable with simple low-cost health measures that already available.

One critical element to reduce child death is the availability of a local community health worker. Save the Children trains community health workers who can deliver life-saving advice and care to women and children in remote areas. They support proven, simple solutions:

* Immunizations for basic childhood illnesses such as tetanus, polio, measles, diphtheria, pertussis and tuberculosis.
* Breastfeeding support and vitamin A to protect newborns from infection and provide improved nutrition.
* Antibiotics to treat infections like childhood pneumonia, the leading killer of young children taking more than 2 million young lives each year.
* Sugar-salt solutions called oral rehydration therapy and zinc to treat diarrhea.
* Bed nets for prevention of malaria and medicines to treat those already affected.
* Better pregnancy, delivery and post-natal care for mothers and babies.

Yes, I want to help children Survive to 5 by donating to Save the Children's newborn health and child survival programs around the world.
Sponsor "Survive to 5" @
Save The Children's Website

Water and Weight Loss

2008-07-01T17:21:00.005-04:00

"Remember that the thirst control center is located in the hypothalamus right next to the hunger control center, and there is some overlap between these two centers because water suppresses appetite naturally and helps the body metabolize fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water consumption will actually reduce fat deposits.
~"Dr. Duarte's Health Alternatives", Alex Duarte O.D.

The overweight person needs more water than the thin one. Large people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water. Water helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss. Shrinking cells are board up by water, which plumps the skin and leaves it clear, healthy and resilient. Water helps rid the body of waste. During weight loss, the body has a lot of waste to get rid of. All that metabolized fat must be shed. Again, adequate water flushes the toxic fat by-products out as waste."

Water and Fluid Retention
Drinking water is the best treatment for fluid retention. When the body gets insufficient water, it perceives this as a threat to survival and begins to hold onto every drop. Water is stored in spaces outside the cells. This shows up as swollen feet, hands and legs. Diuretics offer temporary solution at best. They force out stored water along with some of the essential nutrients. Again, the body perceives a threat and will replace the water at the first opportunity. Thus the condition quickly returns. The best way to overcome the problem of water retention is to give your body what it needs, PLENTY OF WATER. Only then will stored water be released. This rule does not hold for people suffering from serious heart or kidney dysfunction."

Water can help relieve constipation. When the body gets too little water, it siphons what it needs from internal sources. The colon is the primary source. The result? Constipation. When a person drinks enough water, normal bowel function returns.

SO DRINK UP!!!

Source: Ultimate Water Massage

Info To Know

2008-06-30T16:44:00.004-04:00

#1 - Contact your medical provider for a check-up or consultation before you begin your walking program if any of these apply:
* Sedentary for a year or more.
* You don't currently exercise and are over age 65.
* You have been diagnosed with heart trouble.
* Pregnant
* High blood pressure.
* Diabetes
* You have chest pain, especially when exerting yourself.
* You often feel faint or have severe dizzy spells
* Other medical conditions.

#2 - Your walking clothing should be comfortable and loose-fitting to allow you to move.
* Depending on your climate, dress in layers so you may remove a layer as you warm up while walking, and put it back on if you feel cool.
* If you do not plan to walk up a sweat, a system can be as simple as a t-shirt, light sweater, and windproof jacket.
* If you sweat while walking, you should invest in CoolMax or polypropylene shirts to wick the sweat away from the body.
* In cooler climates you may want an insulating layer of polar fleece or wool.
* Socks should be comfortable, and the modern running socks made from CoolMax or other high-tech fibers are preferable to cotton, as they prevent blisters by keeping the feet drier.
* A hat is essential to preventing sun exposure or keeping you from losing heat.
* Sunglasses for outdoor walking prevent UV exposure for your eyes.
* Wear sunscreen.
* Carry keys and other articles in pockets or a hip pack. Pack lightly for most walks and leave the heavy purse at home.
* Carry water if you plan to be walking for a half hour or more with no water on your route. A hip pack with built-in water bottle holder is convenient.

Shop FITWALKER Gear

#3 - Your shoes are your chief walking tool.
* Fit: Your shoes must fit well, but leave enough room so your feet can expand while walking. Your walking shoes should be a size to a size and a half larger than your dress shoe.
* Flex: Good walking shoes are flexible, as your foot rolls through each step. See if your shoe bends in the ball of the foot and if you can twist it from side to side. If it is stiff as a board, you need different shoes.
* Flat: Walking shoes should be flat, with little difference in height between the heel and the ball of the foot.
* A well-fit pair of running shoes is the best answer for most walkers. Many specialty walking shoes are too stiff and do not incorporate performance characteristics of today's running shoes to prevent overpronation (too much roll on the inside of the foot).
* Replace your shoes every 500 miles.

#4 - Walking the right way can lead to better health and fitness. Walking the wrong way can lead to wasted effort or even injury. Avoid these five walking mistakes:
1. Head down. Looking down while you walk can lead to problems with your back, neck and shoulders. Instead, keep your head up, and your eyes focused 10 to 20 feet ahead.
2. Leaning. Leaning forwards or backwards while walking can result in back pain. Stand up straight but with relaxed shoulders. Your chin up and parallel to the ground. Pull in your abs and tilt your pelvis slightly forward so you can stand tall and walk without a swayed back.
3. Over striding. When walkers try to walk faster, they often reach out further with the forward foot. Instead, concentrate on taking shorter, quicker steps and really pushing off with the back foot. You will soon be walking faster and with more power. This will also help prevent shin splints and other problems.
4. No Arms. Walking without any arm motion is a mistake. Use your arms when you walk to add power and speed. Bend your arms ninety degrees and swing them naturally back and forth.
5. Chicken-winging. Swinging your arms too much is also a mistake. Instead, keep your arms close to your body and swing your arms mostly back and forward. Your hand should not cross the center line and should come up no higher than the breast.

***Now you're walking without the walking mistakes. Keep your chin up, don't lean forward, use your arms, don't over stride, no chicken-winging, and smile.

Why Add Resistance (bands that is)?

2008-06-30T10:45:00.003-04:00

Why add resistance-

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) an immovable resistance (isometrics, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance Bands-

Everyone from beginners to conditioned athletes can benefit by adding resistance tubes/bands to their strength-training programs. Resistance bands can add challenge and variety to any workout program, and they come in a convenient (and affordable) little package.

The training possibilities of resistance bands are endless. They allow you to move more freely and achieve a greater range of motion (as opposed to a machine which controls where you start and stop). This allows you to create resistance from all directions--the side, overhead, below, etc. You can also adjust your angle of movement (by moving the fixed point higher or lower), and combine several exercises seamlessly. Bands also allow you to mimic movements that you do in real life. If you want to improve your golf or tennis swing, you can perform that exact motion against resistance--no machine can do that.

Bands can also be used alone (standing on a tube and doing a bicep curl, for example), or in combination with other elements that add even more challenge to your workout.
Resistance bands also differ in their degree of difficulty (signaled by various colors). The most stretchable bands have lighter resistance than the harder-to-stretch ones that offer heavier resistance. This, along with body position, allows you to customize the level of resistance to fit your strength level. You control the tension by shortening or lengthening the band. For example, when standing on a band to perform a bicep curl, add resistance by stepping closer to the handle, or make it lighter by stepping away from it.

When lifting weights, gravity plays a big part. You get more resistance during one part of the movement (lifting against gravity), but then gravity makes lowering the weight easier. When using bands, however, the resistance is constant, so you have to work harder.

What is Circuit Training?

2008-06-30T10:38:00.004-04:00

Circuit training is an excellent way to improve mobility, strength and stamina.

~The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another.
~Each exercise is performed for a specified number of repetitions or for a prescribed time before moving on to the next exercise.
~The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period.
~The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Add this to your walking routine- you have yourself an awesome calorie burning workout.

Weight Loss and Weight Control

2008-06-30T10:37:00.002-04:00

Weight loss and weight control through exercise and physical activity-

Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.

Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight:
a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight
b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight.
c) When you eat the same amount of calories as your body uses, your weight stays the same.

Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.

Overview of Nutrition

2008-06-30T10:32:00.004-04:00

Overview of nutrition, nutrient food sources and the function of nutrients in the body.

CALORIES are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

FAT should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. Fat calories in food are readily stored, while it takes energy to transform protein and carbohydrates to body fat. The only proven way to reduce body fat is to burn more calories than one consumes.
Saturated Fat:
• tends to increase blood cholesterol levels. Most saturated fats tend to be solid at room temperature, with the exception of tropical oils.
• found mostly in meat and dairy products, as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high in saturated fat, while margarine tends to have more unsaturated fat.
Polyunsaturated Fat:
• tends to lower blood cholesterol levels
• found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed)
Mono unsaturated Fat:
• tends to lower LDL cholesterol (the "bad" cholesterol)
• found in both plant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on their absorption of dietary cholesterol, what is important is one’s level of blood cholesterol. High blood cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heart attacks.
Dietary cholesterol is only found in foods from animal sources, including meat, fish, milk, eggs, cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to blood cholesterol and heart disease. HDL and LDL are lipoproteins, substances found in the bloodstream, that transport cholesterol and triglycerides in the body.
• HDLs help remove cholesterol from the blood, protecting you from heart disease (atherosclerosis).
• LDLs are thought to deposit cholesterol in artery walls, increasing your risk of heart disease (atherosclerosis). Most abundant type, LDL carries approximately 65% of the total circulating cholesterol. High levels of LDL are associated with atherosclerosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% of calories consumed each day.
Sugars:
• monosaccharides and disaccharides
• found in fruits (sucrose, glucose, fructose, pentose), milk (lactose), and soft drinks and sweets.
Complex Carbohydrates:
• polysaccharides
• found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes.

DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts, legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.
Soluble Fiber:
• may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes.
• found in peas, beans, oats, barley, some fruits and vegetables (apples, oranges, carrots), and psyllium.
Insoluble Fiber:
• helps prevent constipation, hemorrhoids, and diverticulosis
• found in bran (wheat, oat, and rice), wheat germ, cauliflower, green beans, potatoes, celery

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue.
Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein.

SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride). Table salt is 40% sodium.
People with high blood pressure (hypertension) may be instructed by their doctor or dietitian to reduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidney disease. The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. High sodium intake can contribute to water retention.
Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.

POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function
Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats

VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions, and are found naturally in the foods we eat. Many foods are fortified in order to provide additional nutrients, or to replace nutrients that may have been lost during the processing of the food. Most people are able to obtain satisfactory nutrition from the wide selection of foods available in the United States.

If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and mineral supplement may be necessary. However, except for certain unusual health conditions, very few persons should need more than 100% of the Recommended Daily Allowance for any single nutrient. Large doses of vitamin and mineral supplements can be harmful.

Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be stored in the body for long periods of time, while excess amounts of water-soluble vitamins are excreted in the urine.

Healthy Eating Tips

2008-06-30T10:30:00.002-04:00

Reduce Fat and Cholesterol
• Use skim or low-fat milk and cheese made from skim or low-fat milk
• Cut back on the amount of fat you use in cooking
• Use water-packed tuna instead of oil-packed
• Choose lean cuts of meat
• Trim visible fat from meat
• Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry
• Remove the skin of cooked poultry
• Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables
• In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt
• Serve Canadian bacon instead of regular bacon
• Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter or lard
• Try substituting egg whites in recipes calling for whole eggs

Control Calories
• Avoid overeating. Eat only when hungry and just until you're full.
• Moderation! Eat a variety of foods that you enjoy, but watch serving sizes.
• Eat slowly and chew your food well. This allows you to realize you are full before you overeat.
• Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit.
• Decrease your fat and sugar intake and your caloric intake will likely decrease.
• Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full.

Reduce Sugar
• Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose
• Use unsweetened canned fruit or fruit canned in its own juice.
• Try using less sugar in your favorite recipes

Reduce Sodium
• Decrease the amount of salt used while cooking
• Taste foods before you add salt
• Avoid high sodium foods - read sodium content on the labels
• Drain and rinse canned vegetables

Increase Fiber
• Eat whole grain breads, cereals, and pastas
• Eat more raw fruits and vegetables
• Nuts and seeds add fiber, but be aware of the additional calories
• Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad, and muffins

Increase Calcium
• Eat two or more servings of calcium-rich foods every day.
• Examples: milk, cheese, yogurt, ice cream, cottage cheese, sardines or salmon (canned with bones), dried beans, tofu, broccoli

Health Benefits of Exercise

2008-06-30T10:29:00.001-04:00

Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

How Physical Activity Impacts Health

Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

Specific Health Benefits of Exercise

Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.

High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.

Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.

Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.

Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.

Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.

• 13.5 million people have coronary heart disease.
• 1.5 million people suffer from a heart attack in a given year.
• 8 million people have adult-onset (non-insulin-dependent) diabetes.
• 95,000 people are newly diagnosed with colon cancer each year.
• 250,000 people suffer from a hip fractures each year.
• 50 million people have high blood pressure.
• Over 60 million people (a third of the population) are overweight.

Getting Support

2008-06-30T10:25:00.002-04:00

An exercise buddy who motivates you to show up for an early-morning walk...
A neighbor who can watch your kids while you go for a run...
A co-worker who’s also dieting to share healthy brown-bag lunches with...

These are just some of the many sources of support you’ll need to call on as you take your weight-loss journey. And don’t forget to call on your most important supporter, the one person who knows you best: YOURSELF.

Take a few minutes to think about the kind of support you need as you face various weight-loss challenges—and how you’ll get it. With a support game plan in hand, you’re ready for just about anything!

Ready to get in shape, but not sure where to begin? Start walking. You can do it anywhere, it doesn't require fancy equipment, and the results are amazing.

Costs of obesity and overweight

2008-06-30T10:16:00.003-04:00

The economic impact of obesity and overweight population in terms of illness, diseases and lost productivity is significant. Obesity and overweight statistics below include cost information on cancer, diabetes, osteoarthritis, hypertension, gallbladder disease, and lost productivity.

Overweight and obesity costs total $117 billion in the United States. Direct cost is $61 billion. Indirect cost is $56 billion.

Direct costs include the cost of physicians and other professionals, hospital and nursing home services, the cost of medications, home health care and other medical durables. Indirect costs include lost productivity that results from illness and death.

Cancer costs related to overweight and obesity:
Breast cancer: Total cost: $2.9 billion, Direct cost: $1.1 billion, Indirect cost: $1.8 billion
Endometrial cancer: Total cost: $933 million, Direct cost: $310 million, Indirect cost: $623 million
Colon cancer: Total cost: $3.5 billion, Direct cost: $1.3 billion, Indirect cost: $2.2 billion

Type 2 diabetes costs related to overweight and obesity: cost is $98 billion (total).

Osteoarthritis costs related to overweight and obesity: Total cost is $21.2 billion. Direct cost is $5.3 billion. Indirect cost is $15.9.

Hypertension (high blood pressure) costs related to overweight and obesity: Direct cost $4.1 (17 percent of the total cost of hypertension).

Gallbladder disease costs related to overweight and obesity: Total cost: $3.4 billion, Direct cost: $3.2 billion, Indirect cost: $187 million.

Lost productivity costs related to obesity (BMI > 30) among Americans ages 17-64 is $3.9 billion. This value considers the following annual numbers (for 1994):

-Workdays lost related to obesity: 39.3 million
-Physician office visits related to obesity: 62.7 million
-Restricted activity days related to obesity: 239.0 million
-Bed-days related to obesity: 89.5 million

Less than one-third (31.8 percent) of U.S. adults get regular leisure-time physical activity (defined as light or moderate activity five times or more per week for 30 minutes or more each time and/or vigorous activity three times or more per week for 20 minutes or more each time). About 10 percent of adults do no physical activity at all in their leisure time.

About 25 percent of young people (ages 12-21 years) participate in light to moderate activity (e.g., walking, bicycling) nearly every day. About 50 percent regularly engage in vigorous physical activity. Approximately 25 percent report no vigorous physical activity, and 14 percent report no recent vigorous or light to moderate physical activity.

Direct costs of physical inactivity are estimated at over $24 billion.

Sources include: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), American Heart Association, U.S. Department of Health and Human Services

Calories burned walking

2008-06-30T10:11:00.008-04:00

Calories burned walking at various speeds-
Lists calories burned walking for 140 and 195 lb person for one hour.

Portion Control

2008-06-30T09:51:00.001-04:00

Here’s how to retrain your brain to recognize—and embrace—more realistic portion sizes.

We’re eating more calories than ever, and a leading culprit is how often we eat prepared foods away from home. Whether they come from a restaurant, takeout or vending machine, the portions we’re being served are becoming larger and larger. Many of us have lost touch with what proper portions look like.

What is “one serving”?

MEASURING WITH YOUR EYES:
1 teaspoon About the size of your fingertip (top to middle joint); fits into the screw cap of a water bottle
1 tablespoon About the size of your thumb tip (tip to middle joint)
1/2 cup A fruit or vegetable that fits into the palm of your hand—about the size of a tennis ball
1/4 cup A golf ball
1 ounce nuts Fits into the cupped palm of a child's hand
1 cup cereal About the size of a woman's fist or a baseball
1 medium bagel A hockey puck
1 ounce cheese About the size of 2 dominoes or 4 dice
3 ounces meat About the size of a deck of cards or a cassette audiotape
1 medium potato About the size of a computer mouse

Cinnamon Baked Apples

2008-06-30T00:03:00.002-04:00

Makes 4 servings

Ingredients:
4 apples
4 tablespoons brown sugar
¼ teaspoon ground cinnamon
1 cup white wine

Instructions:
1. Preheat oven to 350°F.
2. Create a small well in the center of apples by cutting out the stem and core and leaving the bottom intact. Transfer the apples to an 8-by-8-inch glass baking dish. Fill each well with 1 tablespoon brown sugar. Sprinkle cinnamon over apples. Pour wine around the apples, cover with foil and bake until soft, about 1 hour. Let cool before serving.

Nutrition Information:
Per serving: 138 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrate; 0 g protein; 5 g fiber; 4 mg sodium; 220 mg potassium. Nutrition bonus: Fiber (20% daily value). 1 1/2 Carbohydrate Servings
Exchanges: 1 fruit, 1 other carbohydrate

Cucumber Salad

2008-06-30T00:02:00.002-04:00

Makes 4 servings

Ingredients:
2 cucumbers, peeled, seeded and cut crosswise into ¼-inch slices
1 tablespoon rice-wine or distilled white vinegar
¼ teaspoon sugar
Cayenne pepper to taste
Salt & freshly ground pepper to taste

Instructions:
Whisk together vinegar, sugar and a pinch of cayenne pepper. Season with salt and pepper. Add cucumbers and toss to coat. Chill until ready to serve.

Nutrition Information:
Per serving: 24 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 6 g carbohydrate; 1 g protein; 1 g fiber; 148 mg sodium; 222 mg potassium 1/2 Carbohydrate Serving

Oven Sweet Potato Fries

2008-06-30T00:00:00.001-04:00

Makes 2 servings

Ingredients:
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
¼ teaspoon salt
Pinch of cayenne pepper

Instructions:
Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Nutrition Information:
Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.
Nutrition bonus: Vitamin A (350% daily value), Vitamin C (30% dv). 1 Carbohydrate Serving

Breakfast Smoothie

2008-06-29T23:59:00.001-04:00

Makes 1 serving

Ingredients:
1 cup nonfat vanilla yogurt
¼ cup fruit juice
1 ½ cups (6 ½ ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Smoothie Instructions:
Puree yogurt with fruit juice in a blender until smooth. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.

Nutrition Information:
Per serving: 355 calories; 0 g fat (0 g sat, 0 g mono); 4 mg cholesterol; 74 g carbohydrate; 14 g protein; 6 g fiber; 170 mg sodium; 559 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Calcium (46% dv), Potassium (16% dv).
Exchanges: 2 1/2 fruit, 2 other carbohydrate 4 1/2 Carbohydrate Servings

Breakfast Taco

2008-06-29T23:57:00.001-04:00

Makes 1 serving

Ingredients:
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
½ cup liquid egg substitute, such as Egg Beaters

Instructions:
1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition Information:
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrate; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
Exchanges: 1 starch, 2 very lean meat 1 Carbohydrate Serving

Roasted Peach Sundaes

2008-06-29T23:48:00.002-04:00

Makes 6 servings

Ingredients:
3 ripe peaches, halved and pitted
1 tablespoon brown sugar
2 teaspoons lemon juice
3 cups nonfat vanilla frozen yogurt
6 gingersnaps, crumbled (optional)

Instructions:
1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.
3. Top each peach half with a 1/2-cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps (if using). Serve immediately.

Nutrition Information:
Per serving: 138 calories; 0 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 30 g carbohydrate; 5 g protein; 1 g fiber; 64 mg sodium; 346 mg potassium.
Nutrition bonus: Calcium (15% daily value), Vitamin C (10% dv).
2 Carbohydrate Servings
Exchanges: 1/2 fruit, 1 1/2 other carbohydrates

Blueberries with Lemon Cream

2008-06-29T23:46:00.003-04:00

Makes 4 servings, 1/2 cup each

Ingredients:
4 ounces reduced-fat cream cheese
¾ cup low-fat vanilla yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh blueberries

Instructions:
1. Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.
2. Layer the lemon cream and blueberries in dessert dishes or wineglasses. If not serving immediately, cover and refrigerate for up to 8 hours.

Tips:
Cover and refrigerate for up to 8 hours.

Nutrition Information:
Per serving: 156 calories; 7 g fat (4 g sat, 0 g mono); 22 mg cholesterol; 19 g carbohydrate; 6 g protein; 2 g fiber; 151 mg sodium.
Nutrition bonus: Vitamin C (15% daily value). 1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat (saturated)

Trio of Peas

2008-06-29T23:45:00.001-04:00

Makes 4 servings, about 3/4 cup each

Ingredients:
2 teaspoons canola oil
1 cup snow peas, trimmed
1 cup sugar snap peas, fresh or frozen
2 cups frozen peas (8 ounces)
½ teaspoon freshly grated lemon zest
4 teaspoons lemon juice
1 ½ teaspoons dried tarragon
1 teaspoon butter
Salt to taste

Instructions:
Heat oil in a large nonstick skillet over medium heat. Add snow peas and sugar snap peas and cook, stirring occasionally, for 2 minutes. Stir in frozen peas; cook, stirring occasionally, until heated through, about 3 minutes. Remove from heat. Stir in lemon zest, lemon juice, tarragon and butter; season with salt.

Nutrition Information:
Per serving: 111 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 15 g carbohydrate; 5 g protein; 5 g fiber; 127 mg sodium.
Nutrition bonus: Vitamin C (40% daily value), Vitamin A (35% dv). 1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1/2 fat

Mexican Coleslaw

2008-06-29T23:44:00.001-04:00

Makes 8 servings, generous 1 cup each

Ingredients:
6 cups very thinly sliced green cabbage (about ½ head) (see Tip)
1 ½ cups peeled and grated carrots (2-3 medium)
⅓ cup chopped cilantro
¼ cup rice vinegar
2 tablespoons extra-virgin olive oil
¼ teaspoon salt
Instructions:
1. Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes.
2. Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well to coat.

Tips:
Cover and refrigerate for up to 1 day. Toss again to refresh just before serving.
Tip: To make this coleslaw even faster, use a coleslaw mix containing cabbage and carrots from the produce section of the supermarket.

Nutrition Information:
Per serving: 53 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 2 g fiber; 97 mg sodium; potassium 159 mg.
Nutrition bonus: Vitamin A (50% daily value), Vitamin C (30% dv), phytochemicals sulforaphane and indoles.
0 Carbohydrate Servings
Exchanges: 1 vegetable, 1/2 fat (mono)

Turkey Cutlets with Peas & Spring Onions

2008-06-29T23:42:00.000-04:00

Makes 4 servings

Ingredients:
½ cup all-purpose flour
½ teaspoon salt, divided
¼ teaspoon freshly ground pepper
1 pound ¼-inch-thick turkey breast cutlets or steaks
2 tablespoons extra-virgin olive oil, divided
4 ounces shiitake mushrooms, stemmed and sliced (about 1 ½ cups)
1 bunch spring onions or scallions, sliced, whites and greens separated
1 cup reduced-sodium chicken broth
½ cup dry white wine
1 cup peas, fresh or frozen, thawed
1 teaspoon freshly grated lemon zest

Instructions:
1. Whisk flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge each turkey cutlet (or steak) in the flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until lightly golden, 2 to 3 minutes per side. Transfer to a plate; cover with foil to keep warm.
2. Add the remaining 1 tablespoon oil to the pan and heat over medium-high heat. Add mushrooms and onion (or scallion) whites and cook, stirring often, until the mushrooms are browned and the whites are slightly softened, 2 to 3 minutes. Add broth, wine and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the sauce is slightly reduced, 2 to 3 minutes. Stir in peas and onion (or scallion) greens and cook, stirring, until heated through, about 1 minute. Stir in lemon zest. Nestle the turkey into the vegetables along with any accumulated juices from the plate. Cook, turning the cutlets once, until heated through, 1 to 2 minutes.

Nutrition Information:
Per serving: 302 calories; 8 g fat (1 g sat, 5 g mono); 46 mg cholesterol; 19 g carbohydrate; 34 g protein; 3 g fiber; 471 mg sodium.
Nutrition bonus: Iron (20% daily value), Vitamin A (20% dv), Vitamin C (20% dv), Folate (14% dv).

Sesame Noodles

2008-06-29T23:38:00.001-04:00

Makes 8 servings, about 1 1/2 cups each

Ingredients:
1 pound whole-wheat spaghetti
½ cup reduced-sodium soy sauce
2 tablespoons sesame oil
2 tablespoons canola oil
2 tablespoons rice-wine vinegar or lime juice
1 ½ teaspoons crushed red pepper
1 bunch scallions, sliced, divided
¼ cup chopped fresh cilantro, divided (optional)
4 cups snow peas, trimmed and sliced on the bias
1 medium red bell pepper, thinly sliced
½ cup toasted sesame seeds

Instructions:
1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Tips:
Prepare through Step 2 up to 2 hours in advance.

Nutrition Information:
Per serving: 345 calories; 12 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 51 g carbohydrate; 12 g protein; 10 g fiber; 542 mg sodium.
Nutrition bonus: Vitamin C (100% daily value), Fiber (40% dv), Vitamin A (40% dv). 3 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 2 fat

Asian Chicken Salad

2008-06-29T23:36:00.002-04:00

Makes 6 servings, 2 cups each

Ingredients:
Dressing-
¼ cup reduced-sodium soy sauce
3 tablespoons rice-wine vinegar
1 ½ tablespoons brown sugar
1 ½ teaspoons sesame oil
1 ½ teaspoons chile-garlic sauce (see Ingredient notes)
3 tablespoons canola oil
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 tablespoon tahini paste
¾ cup reduced-sodium chicken broth or reserved chicken-poaching liquid
Salad-
2 tablespoons sesame seeds
8 cups shredded napa cabbage (1 small head; see Ingredient notes)
1 ½ cups grated carrots (2-3 medium)
5 radishes, sliced (about 1 cup)
½ cup chopped scallions
3 ½ cups shredded skinless cooked chicken (about 1 ½ pounds boneless, skinless chicken breast) (see Tip)

Instructions:
1. To prepare dressing: Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth (or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.
2. To prepare salad: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
3. Combine cabbage, carrots, radishes, scallions and chicken in a large shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.

Tips:
Cover and refrigerate the dressing (Step 1) for up to 2 days.
Ingredient Notes: Chile-garlic sauce is a spicy blend of chiles, garlic and other seasonings; it is found in the Asian section of the market.
Napa cabbage has an elongated head and is pale green in color with tender, tapered white ribs. Its tightly packed, crinkled leaves have a crisp texture. Discard the cone-shaped core. One small head yields about 8 cups shredded.
Tip: To poach chicken: Combine two 14-ounce cans reduced-sodium chicken broth, 2 chopped scallions, 2 slivers fresh ginger and 2 cloves garlic in a large skillet; bring to a simmer. Add 11?2 pounds boneless, skinless chicken breast and cook over medium heat until no longer pink inside, 10 to 15 minutes. The flavorful poaching liquid will keep, tightly covered, in the refrigerator for up to 2 days or in the freezer for up to 6 months.

Nutrition Information:
Per serving: 289 calories; 14 g fat (2 g sat, 7 g mono); 64 mg cholesterol; 14 g carbohydrate; 28 g protein; 3 g fiber; 518 mg sodium.
Nutrition bonus: Vitamin A (100% daily value), Vitamin C (60% dv). 1 Carbohydrate Serving

Turkey-Mushroom Burgers

2008-06-29T23:33:00.002-04:00

Makes 6 servings

Ingredients:
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
8 ounces white mushrooms, wiped clean
3 teaspoons extra-virgin olive oil, divided
1 medium onion, finely chopped
2 cloves garlic, minced
½ cup Scallion-Lemon Mayonnaise (recipe follows), optional
1 pound lean ground turkey breast (see Ingredient note)
1 large egg, lightly beaten
3 tablespoons chopped fresh dill
1 ½ tablespoons coarse-grained mustard
½ teaspoon salt
¼ teaspoon freshly ground pepper
6 whole-wheat buns (optional)
Lettuce leaves & tomato slices for garnish

Instructions:
1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.
3. Meanwhile, prepare Scallion-Lemon Mayonnaise, if using.
4. Preheat grill to medium-high.
5. Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
6. Oil the grill rack. Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds, if using. Serve burgers on buns, garnished with lettuce, tomato and Scallion-Lemon Mayonnaise, if desired.

Burgers Tips:
Prepare through Step 5. Wrap individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking.
Ingredient Note: Lean ground turkey breast has 110 calories and 1 gram fat per 3-ounce serving, compared to 193 calories and 11 grams fat in regular ground turkey (which may include leg meat and skin).

Nutrition Information:
Per serving (without buns or garnishes): 193 calories; 10 g fat (2 g sat, 5 g mono); 95 mg cholesterol; 9 g carbohydrate; 18 g protein; 2 g fiber; 418 mg sodium; 385 mg potassium.
Nutrition Bonus: Potassium (19% daily value). 1/2 Carbohydrate Serving

Warm Salmon Salad with Crispy Potatoes

2008-06-29T23:28:00.001-04:00

Makes 4 servings

Ingredients:
2 tablespoons extra-virgin olive oil, divided
2 small yellow-fleshed potatoes, such as Yukon Gold, scrubbed and cut into ⅛-inch slices
½ teaspoon salt, divided
1 medium shallot, thinly sliced
2 teaspoons rice vinegar
¼ cup buttermilk
2 7-ounce cans boneless, skinless salmon, drained
4 cups arugula

Instructions:
1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add potatoes and cook, turning once, until brown and crispy, 5 to 6 minutes per side. Transfer to a plate and season with 1/4 teaspoon salt; cover with foil to keep warm.
2. Combine the remaining 1 tablespoon oil, 1/4 teaspoon salt, shallot and vinegar in a small saucepan. Bring to a boil over medium heat. Remove from the heat and whisk in buttermilk. Place salmon in a medium bowl and toss with the warm dressing. Divide arugula among 4 plates and top with the potatoes and salmon.

Nutrition Information:
Per serving: 260 calories; 11 g fat (1 g sat, 5 g mono); 71 mg cholesterol; 15 g carbohydrate; 28 g protein; 2 g fiber; 708 mg sodium.
Nutrition bonus: Vitamin C (32% daily value), Vitamin A (9% dv), excellent source of omega-3s.

Welcome To FITWALKER!

2008-06-29T18:22:00.015-04:00

Hello, Ms Moore here.
Professional Trainer in the 'Steel City'!

Like millions of other people, I used to be overweight and unfit. I was sick of trying every exercise and fad diet out there. I was part of the majority of people who continued to fail. I grew wary and bored and made little progress in losing the body fat to become fit.

I wanted to lose my out-of-control excess fat without joining a gym (didn't want to be embarrassed) and no longer dish out money to something that I'd give up on or wouldn't work. Well, one day I decided to train myself. Not just find out how to lose weight but have a deeper understanding of the body and proper training form. So I worked very hard to receive my certification through NESTA and did just that. With the tools and knowledge I learned from my studies, I was able to develop my own program that allowed me to achieve the body I never thought was possible.

Proud of my achievements, I wanted to help others do the same. Not just change their bodies but their Lives!

I want to help you lose the excess fat and achieve optimum health by becoming a FITWALKER and altering your diet. Yes, I do know how difficult it is to make new changes and not so easy giving up old habits. That's why I will walk with you as you take this journey, you're not alone and you will have me to call when you need support.

I will give you a motivating full body workout that will burn tons of calories and leave you feeling great in just 40 minutes.

So If you want to burn fat, tone up, and get fit then my program is for you. Don't wait another day!

I look forward to helping you get started.

~Ms Moore

Fitness Training & Certifications:
2004 - Circuit Training Instructor Certification
2004 - Flexibility Training Specialist Certification
2007 - Sport Yoga Teacher Certification
2009 - Boxing Fitness Trainer Certification
2010 - Kettlebell Instructor Certification

Other:
Yearly - CPR Adult Certification
***Continuous Workshops & Teleclasses***