MORE DISCUSSION AND TIPS ABOUT REGIMEN WALKING.

What Foods To Eat When Regimen Walking.

“Let food be thy medicine, and medicine be thy food.” – Hippocrates

When walking a lot, it’s beneficial to focus on consuming a well-rounded diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Here’s a closer look at each of these food groups and their importance:

Lean Proteins: Incorporating lean proteins such as skinless poultry, fish, tofu, legumes, and low-fat dairy products provides essential amino acids for muscle repair and recovery. Protein also helps keep you feeling full and satisfied.
Whole Grains: Opt for whole grains like brown rice, quinoa, whole-wheat bread, oats, and whole-grain pasta. These provide complex carbohydrates, which are a great source of sustained energy for your walks. Whole grains also contain fiber, vitamins, and minerals.
Fruits: Fruits are rich in vitamins, minerals, antioxidants, and dietary fiber. They provide natural sugars for energy and hydration. Aim for a variety of fruits like berries, apples, citrus fruits, and bananas.
Vegetables: Include a colorful array of vegetables in your diet, as they are packed with vitamins, minerals, and fiber. Leafy greens, bell peppers, broccoli, carrots, and tomatoes are great options to consider.
Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon or sardines). These fats provide essential fatty acids and help absorb fat-soluble vitamins.

By focusing on these food groups, you’ll provide your body with the necessary nutrients, energy, and support for an active lifestyle. Remember to hydrate adequately by drinking plenty of water throughout the day as well.

Like so many people, I really struggle with my craving for sweets and seemingly every kind of food that’s bad for you. I really don’t think there’s any cure-all for this problem and it sometimes seems overwhelming to win in this type of scenario. The biggest help I’ve had in controlling these cravings is to focus on my desire for improved health, both for myself and my loved ones.

The first time I ever had my cholesterol level checked, it was over 300 mg/dl. That terrified me, thinking about how this could hurt my family and loved ones if I didn’t get it under control. For the next month, I only ate boiled cauliflower and boiled broccoli. After the month, I had lost 20 pounds and when I had my cholesterol level checked again, it was 56 mg/dl. The doctor said “It’s a miracle!” I tried to tell him it wasn’t a miracle and that if you don’t eat any food with cholesterol in it for a month then your level doesn’t have any choice but to go down. He never understood and I realized later what a dangerous method I had used to lower my cholesterol.

If a person who is walking a lot constantly craves sweets or foods that are not considered healthy, it can be challenging to maintain a balanced and nutritious diet but here are some strategies to address those cravings that you can try:

Understand the root cause: Cravings can stem from various factors, including emotional triggers, habit, nutrient deficiencies, or imbalances in blood sugar levels. Check out this short blog about reasons you might crave sweets and how to stop the craving, but be aware that there are many other reasons that could be causing it. Identifying the underlying cause can help address the cravings more effectively. I’ve found over the years that I stress eat. If I start stressing then I start eating. After I identified this problem, I was able to work to control my stress and my problem eating.
Plan for healthier alternatives: Instead of completely denying yourself, look for healthier alternatives to satisfy your sweet tooth. For example, opt for fresh fruits, such as berries or sliced mangoes, which provide natural sweetness along with fiber and nutrients. Alternatively, choose healthier sweet treats like dark chocolate with a high percentage of cocoa or homemade energy balls made from nuts and dried fruits.
Practice mindful eating: When cravings strike, take a moment to pause and check in with your hunger and emotions. Are you genuinely hungry, or is it an emotional craving? Slow down while eating and savor each bite, paying attention to the flavors and textures. This can help you feel more satisfied and reduce the urge to overindulge.
Maintain balanced meals: Ensure that your meals are well-balanced and include a variety of nutrients. Incorporating lean proteins, healthy fats, and fiber-rich carbohydrates can help stabilize blood sugar levels and reduce cravings. Including protein and healthy fats with each meal can promote satiety and minimize cravings.
Stay hydrated: Sometimes, thirst can be mistaken for hunger or cravings. Drink plenty of water throughout the day to stay properly hydrated, as dehydration can intensify cravings. You can also try infused water or herbal tea for added flavor and variety.
Manage stress: Stress can trigger cravings, particularly for sugary or high-calorie foods. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in physical activity beyond walking, or pursuing hobbies that bring you joy.
Seek support: If cravings persist and are challenging to manage, consider seeking support from a registered dietitian or healthcare professional who can provide personalized guidance and strategies to address your specific situation.

Remember, it’s important to have a balanced approach to food and allow yourself occasional treats in moderation. The key is to make conscious choices and find healthier alternatives to satisfy cravings while still supporting your overall health and fitness goals.

Some people want to start a walking regimen to improve their health and others look to lose weight, while some seek both improved heath and weight loss both. I’d like to give some examples of a daily menu for both someone trying to lose weight and someone trying to improve health when using a walking regimen.

Here’s a breakdown of suggested food choices for both scenarios: a person walking several miles each day with the goal of losing weight and someone who walks the same distance but isn’t actively trying to lose weight. Be aware that individual dietary needs may vary, and it’s always a good idea to consult a healthcare professional or registered dietitian for personalized advice.

For Weight Loss (Daily Menu):

Breakfast:

Veggie omelet with egg whites, spinach, bell peppers, and mushrooms
Whole-grain toast or a small portion of oatmeal
Fresh fruit like berries or a small banana

Snack:

Greek yogurt with a sprinkle of nuts or seeds

Lunch:

Grilled chicken breast or tofu with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing
Quinoa or brown rice as a side dish

Snack:

Carrot sticks with hummus or a small handful of almonds

Dinner:

Baked salmon or a lean protein of your choice
Steamed vegetables (e.g., broccoli, asparagus, or Brussels sprouts)
Sweet potato or a small portion of whole-grain pasta

Snack:

Sliced apple with nut butter or a small portion of low-fat cottage cheese

For Maintenance (Daily Menu):

Breakfast:

Whole-grain cereal or overnight oats with low-fat milk or plant-based milk
Sliced banana or other favorite fruits
A handful of nuts or seeds

Snack:

Fresh fruit or a small granola bar

Lunch:

Turkey or chicken breast wrap with whole-grain tortilla, lettuce, tomato, and avocado
Mixed greens salad with a light dressing

Snack:

Greek yogurt with a sprinkle of granola or berries

Dinner:

Grilled lean protein (e.g., chicken, fish, or lean beef)
Roasted vegetables (e.g., zucchini, bell peppers, or cauliflower)
Quinoa or a small portion of whole-grain couscous

Snack:

Vegetable sticks with hummus or a small portion of popcorn

These menu suggestions, and ones you can dream up, should focus on incorporating lean proteins, whole grains, fruits, vegetables, and healthy fats, providing essential nutrients and supporting overall health.

Remember, portion sizes may vary based on individual needs, and it’s essential to listen to your body’s hunger and fullness cues. Adjustments can be made based on personal preferences and dietary restrictions.

Is It Ok To Use A Treadmill If You Can’t Get Outdoors

“The treadmill is not the enemy. It’s a tool. But it’s up to you to use it to your advantage.” – Meb Keflezighi

Yes, using a treadmill for daily walking can be a great alternative to walking outdoors. Treadmills offer a convenient and controlled environment for walking, allowing you to exercise regardless of the weather conditions, medical issues or other factors that might not allow you to have an outdoor daily walking routine. Here are some of the positive benefits of using a treadmill:

Convenience and accessibility: With a treadmill at home or at a gym, you have the convenience of walking regardless of the weather conditions or time of day. It allows you to maintain a consistent walking routine without any external barriers.
Safety and controlled environment: Walking on a treadmill provides a controlled environment where you can set the speed, incline, and monitor your progress. This can be particularly beneficial if you have concerns about safety or uneven surfaces outdoors. My father would walk when he was stressed, but as he got older his balance started to decline. Twice he didn’t come home and I found him laying where he had fallen, on our long gravel driveway, unable to get up. I would have loved to have had a treadmill for him to walk on but our floor space was very limited.
Customization and tracking: Treadmills offer various features that allow you to customize your walking experience. You can adjust the speed and incline to match your fitness level and gradually increase the intensity over time. Many treadmills also come with built-in tracking features that allow you to monitor your distance, time, calories burned, and other metrics.
Joint impact reduction: Treadmills often have cushioned surfaces that can reduce the impact on your joints compared to walking on concrete or uneven terrain. This can be beneficial for individuals with joint issues or those who prefer a lower-impact form of exercise.

However, some negative aspects are that while treadmills provide an excellent alternative for daily walking, they may not provide the exact same experience as walking outdoors. When walking outdoors, you’re exposed to fresh air, varying terrain, and natural scenery, which can have additional mental and sensory benefits. If possible, try to incorporate both outdoor walks and treadmill walking into your routine to enjoy the advantages of both environments.

“The beauty of the treadmill is that you can control the intensity, speed, and duration of your workout, making it suitable for people of all fitness levels.” – Lacey Stone