Walking Webster County
To all 215 Walking Webster County participants and those who helped in any way, we would like to say a big THANK YOU!!!!! You have helped to once again make this a very successful challenge! Listed below are the top 25 Walkers which also include the two participants who lowered their weight and blood pressure the most. The top 7 winners received gift certificates at the Awards Celebration or shortly thereafter. We have certificates for all participants who turned in a walking log all 6 weeks. If you have not yet received yours, please stop by to pick it up. We so much appreciate the fact that every week we had between anywhere from 40 - 60 participants turning in their walking logs. We hope that you will all continue on this journey that you have done so well on. You are all truly winners! Thank you once again, and thanks to the Snowshoe Foundation, the WC Family Resource Network and G & R for making this possible. We also want to thank Lisa Hardway for the wonderful articles for the weekly newsletters. We look forward to doing this again next year and hope to see you all back!
Top 25 Walkers:
1 - Tammy Moffat - also biggest drop in Blood Pressure
2 - Donna Robinson
3 - Rebecca Frame
4 - Kendra Young
5 - David Boggs
6 - Peggy Quinn
7 - Ronald Quinn - also biggest weight loss
8 - Karen Hamrick
9 - Patty McCourt
10 - Teresa Reynolds
11 - Linda Gum
12 - Eugene Cowger
13 - Frank Hamrick
14 - Gabriel Carpenter
15 - Tina Riffle
16 - Kristen Bragg
17 - Donna Young
18 - Sheila Brown
19 - Dexter Hice
20 - Chrissy Cochran
21 - Scottie Cogar
22 - Floretta Peacemaker
23 - Robin Carpenter
24 - Elaine Hamilton
25 - Karen Dotson
Congratulations to you all!!!
Subject: Awards Celebration
Well, we have come to the end of our 6 week journey. The WCHD would like to thank all of you who participated. We are so please at the number of people who participated for the entire six weeks! The final walking logs are being called or faxed in this morning. Final statistics will be posted following the awards dinner.
We will be doing final weigh ins and blood pressure checks this week for those of you who weighed in and had blood pressure readings done at the beginning of the walking program. Please stop by any time between 8:00 – 4:00 Monday through Friday this week.
The Awards Celebration will be held on Monday, May 23 @ 5:00 p.m. at the WS Methodist Church. All walkers and their families are welcome to attend. Sandwich items, fruit trays, drinks and paper products will be provided. You are welcome to bring your favorite healthy dish but it is not required. Please call us at 304-847-5483 for questions.
Even though this six week period has ended, it is our hope that you will continue on this walking journey throughout the year. It is said that 6 weeks of routinely doing something will make it a habit and we hope this is one habit that you will continue with. You are doing so much to improve your health. Keep up the good work!
Thanks again,
Sandy
WALKING WEBSTER COUNTY NEWSLETTER #6
Choosing A Great Walking Shoe
The first step in finding a great pair of walking shoes is to select the shoe that is right for you. Not all shoes are equal for all people. A great shoe depends on the individual wearing it. In taking this first step, remember these pointers:
· Proper Fit – if it doesn’t fit properly there is NOTHING GREAT about the shoe – don’t buy it, don’t wear it!
· Toe Room –your great shoe should be wide enough for your toes to easily wiggle and long enough so your toes don’t hit the end of the shoe even when walking down a steep incline.
· No slip on the heel – a snug heel fit can often be achieved with proper lacing and tightening of shoelaces. It is necessary that the shoe does not slip on your heel when walking. A slipping shoe is almost a guarantee of getting a blister. Great shoes don’t cause blisters.
· Tread that works well on your walking path. Large lug treads that work well on a gravely or grassy path will not work well on a treadmill or sidewalk, or vice-versa. Pick a shoe that has a tread that will work on the surface on which you expect to be walking. A large lug tread on a treadmill can cause tripping while a smoother tread may cause slipping on grass or gravel.
· Cushioned – many shoes provide heel and ball-of-foot cushioning which makes for comfortable and safe walking.
· Flexible - a flexible walking shoe is essential for minimizing wear on your hips, knees, ankles, and toes. To test for proper flexibility, grab the shoe at the heel and the toe and bend them upwards toward each other. The shoe should bend where the ball of your foot fits in the shoe. Also, holding heal and toe, try twisting the sole of the shoe. You should feel resistance while slightly twisting the shoe.
· Does the upper of the shoe work for you? Today’s walking shoes can keep you comfortable and safe by choosing the upper that protects you on your walks. Consider where you will be using the shoe and whether you need it to be waterproof, insulated, breathable, lightweight, and/or, last but not least, reflective.
By: Lisa Hardway
Health Coach and Personal Trainer
Recipe of the Week
Braised Chicken and Beans
Ingredients
1 tablespoon olive oil
4 boneless skinless chicken thighs
1 onion, chopped
1 garlic clove, chopped
1 teaspoon dried thyme
1/2 pint white wine
5 fluid ounces water
1 pinch salt
1 pinch pepper
1 (15 ounce) cans flageolet beans, rinsed and drained
1/4 cup fresh parsley leaves
Directions
1. Heat the oil in a wide pan with a lid.
2. Add the chicken and quickly cook to brown it all over.
3. Tip in the onion, garlic and thyme and fry for a further 2 minutes.
4. Pour in the wine, water and the salt and pepper.
5. Bring to the boil, then simmer for 20 minutes, cover halfway through the cooking time, until the chicken is tender.
6. Stir the beans into the pan and briefly warm through.
7. Roughly chop the parsley, then scatter over to serve.
Family Fitness Ideas:
1. Go sock-skating. Put on socks and skid across vinyl or wood floors.
2. Put on music for extra momentum!
3. Explore a new park.
4. Clean the house with music blasting.
5. Go on an early morning walk
WWC 2016 Week 5 Newsletter
Top Ten Reasons Walking is Good for You
It’s nearly impossible to decide the order of these benefits. What is easy to know is that regularly walking for exercise improves your life – right now and in the years to come!
Here’s the list. We would love to hear from you about how you rank the importance of these benefits in your life. Thank you!
1. Weight loss or controlling your weight
2. Lower your blood pressure
3. Reduce your risk of Type 2 Diabetes
4. Reduce stress
5. Improve your mood
6. Live a longer, healthier life
7. Reduce your risk of disease and stroke
8. Improve your sleep
9. Increase the amount of sunshine you receive
10. Protect yourself against dementia
By Lisa Hardway, Health Coach and Personal Trainer
Recipe of the Week:
Broccoli Soup – Healthy Recipe
3 cups fresh broccoli (or 2 – 10 oz. packages frozen)
½ c. diced celery
½ c. ch. Onions
1 c. low sodium chicken broth
2 c. nonfat milk
2 T. corn starch
¼ t. salt
Dash pepper
Dash ground thyme
¼ c. grated Swiss cheese
Place broth and all vegetables in a sauce pan and bring to boil. Reduce heat and cook until vegetables are tender, approximately 8 minutes. Mix corn starch, salt, pepper and thyme. Slowly add milk to cornstarch mixture, stirring to assure the mixture is smooth. Slowly add milk mixture to cooked vegetables and broth. Cook, stirring constantly until mixture is lightly thickened and just starts to boil. Remove from heat. Add Swiss cheese and stir until melted.
Family Fun Ideas:
1. Take a listening walk. If you haven’t read The Listening Walk by Paul Showers (HarperCollins, 1993), check out a copy and take a family walk, listening, observing, and learning from the world around you.
2. Outdoor scavenger hunt. Jot down a list of items for your kids to find on a nature walk or objects you’ve hidden in the yard. For young kids, give a visual representation of spring-related items to look for, like these Spring I Spy cards from Spell Outloud.
3. Plant an experimental play garden. If you have yard space, allow the kids to have a small plot to garden on their own. Digging, hoeing, and planting all work multiple muscle groups, and your kids experiment growing different vegetables and flowers.
WWC 2016 Week 4 Newsletter
Walking for Weight Loss
Walking for exercise can provide wonderful benefits, ranging from lowering your blood pressure to decreasing your risk of disease, as well as help you lose weight.
If weight loss is your reason for walking, then the following facts may be helpful.
Walking a mile at a 15 minute pace burns more calories than walking a mile at a 20 minute pace. Steps are steps, but if you are working harder, you are almost always burning more calories.
The more you weigh, the more you burn per mile walked. As you lose weight you will need to walk farther and/or faster to burn the same number of calories you previously used when walking.
Drinking enough water is essential for weight loss. Walking requires you to drink additional water. If you are walking 2 miles plan to drink at least 16 ounces of water while walking. It is also important that you drink about 16 ounces of water around two hours before heading out for your walk.
Increase calories burned during a walk by increasing your intensity for short intervals. Some of the ways to do this include intervals of faster walking, incorporating upper body exercise as your walk, and, where safe, walking backwards.
Sitting five or more hours a day will make it difficult to lose weight even if you are walking 30 minutes each day. Whenever possible choose standing or walking in place instead of sitting.
Anybody can out-eat any exercise program. Walking 30 minutes may burn 100 calories but that doesn’t help much if you reward yourself with a 200 calorie treat. Exercising must be combined with a reduction in the amount you eat in order for the individual to lose weight.
By: Lisa Hardway
Health Coach and Personal Trainer
Healthy Recipe of the Week:
Zesty Mexican Soup
This spicy vegetable soup is full of flavor and easy to prepare. It’s a great way to incorporate a variety of vegetables into your meal and it actually gets better with time.
Ingredients:
1 medium onion, minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups + 1 TBS chicken or vegetable broth
1 small green bell pepper, diced
1 small zucchini, diced
1 cup finely chopped collard greens
1 15oz can diced tomatoes
1 15oz can black beans, rinsed 1
1 cup frozen yellow corn
1 4oz can diced green chili
1 tsp dried oregano
1 tsp ground cumin
¼ cup chopped pumpkin seeds
½ cup chopped fresh cilantro
Salt and pepper to taste
Directions:
Heat 1 TBS broth in a medium soup pot. Saute onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.
Add red chili powder and mix in well. Add broth and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
Bring to a boil on high heat. Once it begins to boil, reduce heat to medium-low and simmer uncovered for 10 minutes longer. (Simmering uncovered enhances the flavor.)
Add zucchini and collard greens and cook for 5 more minutes. Add chopped cilantro, pumpkin seeds, salt, and pepper.
Serves 6
Family Fitness Idea:
A recent study released by comScore and MasterCard Advisers' Spending Plus Unit reported that of the two fastest-growing categories for retail spending included sport and fitness and video games, such as the Nintendo Wii -- good news for families who want to get active.
Instead of pulling out a joystick or faux weaponry, the Wii and Wii Fit get families up and about. Maybe some yoga for mom? Slalom skiing for Jane and boxing or tennis for little Joey? Strength training for dad? Aerobics for everyone?
The Wii Balance Board can tell if you're shaping up, because it charts everybody's workouts to see how much progress they're making. A little bit competition, a lot about fitness and even more about fun, technology like this is increasingly getting families on their feet, hearts pumping.
Walking Webster County Newsletter #2
If Walking is Painful – These Tips May Help
If walking hurts there may be several, simple fixes available.
Wear good walking shoes. Lace-ups are essential.
After a brief warm up, stretch all of your leg muscles, then begin your walk.
Walk at a slower pace.
Avoid steep inclines or declines.
Make it a point to tighten your stomach muscles while you are walking.
Shoes are probably the most important part of a safe and healthy walk. Only lace-up shoes, or walking shoes with Velcro closures, provide the support necessary for safe walking. Wearing flip-flops, sandals, slides, Crocs, etc. for walking will place strain on the knee, hip, and ankle joints. This strain may cause walking to be painful and, in some cases, can cause significant injury to the joints.
Walking without stretching your leg muscles first may cause pain in several ways. The muscles may hurt or the tendons may become painful due to excessive tension caused by the un-stretched muscles. Last, but certainly not least, the joints may become tender or painful from the pulling forces of the muscles and tendons.
Strong muscles in the legs certainly make for safer walking. However, other muscles also need to be strengthened in order to assist the legs in carrying your body without pain. The abdominal muscles play a large part in walking without pain. Strong abdominal muscles can help alleviate pain in the back as well as pain in the legs while walking or performing other daily activities.
It is important to know the source of the pain and to seek medical attention if necessary. If your physician has agreed that walking is a good exercise for you, but you are having some pain from walking, then these tips may help ease your pain.
By: Lisa Hardway
Health Coach and Personal Trainer
Ranch-Chive Popcorn
Ingredients
Top of Form
4 Tbsp. canola oil or safflower oil, divided
3/4 cup popcorn kernels
1 1/2 Tbsp. dried chives
1 Tbsp. dried parsley
1 tsp. dried dill
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
Bottom of Form
Directions
1. In a heavy-duty large pot, warm 1 tablespoon canola oil and a few popcorn kernels over high heat. Wait a couple minutes until these kernels have popped? This shows the oil is at the perfect popcorn-popping temperature.
2. As quickly as possible, add in remaining popcorn kernels and cover with a lid. Reduce the heat to medium-high. Using potholders and shaking the pot constantly as the kernels pop, cook until the popping slows down, about 3 to 4 minutes. Remove the pot from heat but keep the lid on; some remaining kernels may continue to pop.
3. In a small bowl, stir together oil and seasonings to combine.
4. Carefully transfer the hot popcorn into a large bowl. Drizzle with the herbed oil, tossing as you add the oil so all the popcorn is coated. Serve.
Family Fitness Tips:
Grab the stroller and go for a brisk walk with your children. You could also purchase a jogging stroller, which allows you to walk faster, jog, or run at a fast pace while pushing the stroller.
Play a game of catch of kickball in your backyard.
Go for a walk with your children after dinner each night.
The Webster County Health Department is excited that so many have decide to join us on this six week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. The challenge is going to begin on Monday April 4th, and will end on Sunday, May 15th. If you have not yet joined our six week program, it's not too late! Call 304-847-5483 for more information.
