Walking Workout

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No matter your current fitness level, walking can be a great way to get started or it can be just one more way for you to maintain your current level of fitness.

Try walking while listening to podcasts or audio books or even music. Studies show if you are ‘doing’ something when you walk, you are more likely to stick with it and actually will walk farther and for longer periods of time.

How to start (and stick to) a walking program, whether you’re new to exercise or already fit.

Walking is the easiest exercise and it makes it easy to shed pounds and keep them off. You don’t need any fancy equipment other than a good pair of walking shoes. Experts recommend that everyone get at least 30 minutes of exercise a day and with walking it can be broken up into two 15-minute sessions or even three 10-minute sessions, making it easy to make walking a part of any busy lifestyle.

Weight loss isn’t the only benefit of a walking program. Regular walking can be helpful in lowering cholesterol, reducing the risk of type 2 diabetes, it can also improve circulation and increase overall bone strength.

Get Started

Establish your baseline. If you have been spending most of your time on the couch, you will need to start at a slower pace and work your way up to the 30 minutes. Set small goals to start. If it takes you an hour to walk a mile, that isn’t doing you any good at all. Try walking three times a week at a stroll for 20 minutes..

There are several great programs to help you get started. Here is a great video you and use to help get you up and going, right now!

Walking – Start Quick & Easy

Image: UrbaneWomenMag


Healthy Carrot Salad

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carrot salad




1 pound medium sized carrots, coarsely grated

1/4 cup vegetable oil or extra-virgin olive oil

3 cloves garlic, mashed or minced

3 to 4 tablespoons Lemon or Lime juice

1/4 cup chopped fresh cilantro or parsley

1 teaspoon each of ground cumin, cinnamon and paprika

salt to taste

2 tablespoon minced peppers (any kind you like)

1 teaspoon cayenne pepper (optional)


Mix all of the ingredients together, cover and marinte in the refriderator overnight or at least a couple of hours for the flavors to really mingle.

Make it your own

You can really make this your own by using ingredients that you like. If you have kids and they like sweet, try using some crushed pineapple or nuts in place of the peppers. Use ginger or nutmeg in place of cumin.

Image: Tim Sackton

A Carrot A Day, The Real Benefits of Carrots

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When you mother told you to eat your carrots, because they are good for you did you?

Do you eat carrots now? Other than a stray one, that might be hanging out at the bottom of the salad?

You really should incorporate more carrots into your diet. Your mother probably told you they give you good eyesight, and she wasn’t exactly lying.

Carrots are a vitamin-rich root vegetable. You can find carrots in a variety of colors besides traditional orange, including yellow, red and purple. Carrots can be enjoyed raw or cooked or in juices and smoothies. This nutritious vegetable provides many health benefits.

Vitamin A

Just one medium carrot has an astonishing 204% of your daily recommended amount of vitamin A, which is a vitamin that is found in both plant- based foods and some animals. When we are talking about plant-based Vitamin A, it is important to note that the vitamin is actually produced by your body using beta-carotene. The particular vitamins is also called retinol, and just like your mother told you, this vitamin, is key to healthy eyes. It provides necessary moisture, and helps your eyes maintain the ability to adjust in different lighting situations.

Vitamins C and K

Carrots are also an incredible source of vitamins C and K. Vitamin K Helps to maintain blood’s ability to clot. It is also helpful in maintaining kidney health and strengthens bones. Just one medium size carrot has almost 8 mg of vitamin K and 6% of your daily requirement of vitamin C, which is important to a healthy immune system as well as strong teeth and gums.

Oh, and vitamin C, is also essential in fighting off free radicals and absorbing iron.


Fiber is one of the three kinds of nutritional carbohydrates, they are your body’s main energy source. But, fiber is probably best for its ability to promote regular bowel movements. However is also keep in maintaining healthy blood sugar levels and is shown to be crucial in maintaining a healthy weight. One medium sized carrot has about 2 grams of fiber, which is about 7% of the recommended daily allowance. Need help with what foods have the most fiber?

Here is a handy chart that tells you the fiber counts for a lot of different foods.


If you need to raise your potassium levels, you need carrots. There are many reasons why you may need to up your potassium intake, and they can range from lowered potassium levels due to certain medications to women needing to up their level to help alleviate cramps due to menstrual period. Just one medium sized carrot has 400 mg of potassium. The Institute of Medicine recommends that 4,700 mg of potassium should be consumed by adults daily. Potassium regulates your electrolyte absorption and may help reduce your risk of stroke, high blood pressure and anxiety.

As you can see, there are many reasons why you should eat a carrot every day.

Besides, they are pretty tasty. 

Image: color line