Last week I added a post on the old adage, “an apple a day…” The same benefit can come from a daily walk…you may need less doctor visits over time because those who commit to a walking routine tend to be healthier. Walking has tremendous physical and mental benefits. It's an activity that most of us can do, doesn't require special equipment other than a decent pair of shoes, and can be done inside or outside. Walking as little as 30 minutes most days of the week is beneficial.
Research shows that regular walking actually modifies our nervous system so much that one experiences a decrease in anger and hostility especially when going for a stroll outside or soaking in a bit of sunlight. This can be particularly helpful during the colder months, when seasonal depression increases. When you add a friend, the benefit of connection takes the walk up a level, as well.
A walking routine can reduce your risk of chronic disease. Walking can lower your blood sugar and your blood pressure which may reduce the risk of stroke by 20-40%. Overall, regular walking can reduce your risk of cardiovascular disease by 30%. For prevention, a longer walk is beneficial. While a 30 minute walk is great on most days, once you are out there an hour can go by pretty quickly. Doing this 2-3 times a week boosts the benefits for your health. It doesn't have to be a fast walk…distance and time is key so increase this as you go. Start where you are and build on the time. It only seems hard in the beginning.
Regular walking can improve your digestion by improving gut motility. Movement is good for your movements…so to speak :) Having good bowel movements is good for your health! Eating the right foods is imperative, walking to improve digestion helps move it all through with ease. Walking also improves circulation and can prevent varicose veins…something most of us would love to avoid. Walking strengthens leg muscles and boosts healthy blood flow to the lower body. Daily walking can also reduce swelling and restlessness of the legs.
It may surprise you that joint pain can be alleviated by walking. Often we think rest is best but studies show that as little as 10 minutes of walking can reduce joint pain. A regular walking routine can improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints. Sleep can be better when a daily walk is part of your routine. Not only that but walking can boost immunity and help you ward off the inevitable viruses that show up around us. Walking helps us live longer and live better. So go grab your walking shoes and give it a try. Put your dog on the leash and he will benefit, too. Call your friend and meet them for added fun and connection. You may just find that you love the feeling of moving your body and the benefits are clear…you just have to take the first step.
The Stallion Story
An old farmer lives on his farm with his son. He also has a beautiful stallion that he lovingly cares for. The farmer enters his stallion into the annual country fair competition. His stallion wins first prize. The farmer's neighbors gather to congratulate him on his great win. He only calmly says, "Who knows what is good and what is bad?" Puzzled by this reaction, the neighbors go away.
The next week, some thieves who heard about the stallion's increased value steal the horse. When the neighbors come to commiserate with the farmer, they find him again very calm and gathered. "Who know what is good and what is bad?"
Several days later, the spirited stallion escapes from the thieves and finds his way back to the farm, bringing with him a few wild mares he has befriended along the way. To his neighbors' excited rounds of congratulations, the old farmer once again says, "Who knows what is good and what is bad?"
A few weeks later, the farmer's son is thrown off one of these new mares as he is trying to break it in, and his leg is fractured. As the neighbors gather to commiserate with the old farmer, he once again reminds them, "Who knows what is good and what is bad?"
The following week, the imperial army marches through the village, conscripting all eligible young men for the war that has just broken out. The old farmer's son is spared due to his fractured leg. The neighbors no longer bother to come to congratulate him. By now they know what his response will be, "Who knows what is good and what is bad?"
Food for thought.
Finding Joy
What brings you joy? What makes you feel so good you want to share it with the world? Finding joy is something many of us strive for, especially as we age and our priorities shift. Humans are wired to feel joy…it comes naturally. Children are a great example of those who express joy regularly. Think of a young child you know and bring to mind the last time you noticed them feeling joy. It's contagious! When we see others feeling joy, we often feel joy, too. Unfortunately, as adults, we tend to lose the joy we experienced as a child. Life is messy and busy and finding joy becomes more important on a day to day basis.
Joy is an emotion “evoked by well-being, success, or good fortune” (Merriam-Webster). It is a feeling of “great delight or happiness caused by something exceptionally good or satisfying” (dictionary.com). Joy creates a positive excitement that uplifts and expands us. Joy can be felt all over your body…may even feel tingly all over. It doesn't even have to be that profound to be great. Joy can be found in the simplest things. Thinking back to your childhood, what brought you joy then? You can recreate some of these things in your life…doesn't have to be exact but similar things can bring more joy into your life.
People tend to look at material items to bring them happiness and joy. Research shows, however, that the more people chase materialistic pleasures as a means to seek happiness, the more depressed, anxious and less satisfied with life they are. Consider what may bring you joy that is not something you can buy. It may be delicious food from your own garden, spending time with your dogs or your cat, sitting on a porch with friends, enjoying an evening cocktail, sharing a meal with loved ones, enjoying a really great book lying in a hammock. It may be taking a morning hike or a steamy bath with candles. What lights you up?
Some people light up when they are helping others. Volunteering or even just helping an elderly neighbor with groceries may bring you more joy than you realize. So this week, consider what you can do to bring more joy into your life. Joy is healthy…finding more joy is a good thing.
Hydration aids in maintaining a good complexion.
As cliche as it seems, drinking ample amounts of water, is good for the skin. It also makes facial skin less prone to wrinkles.
1½ cups cooked great northern beans or 1 (15-ounce) can, rinsed and drained
1 tablespoon liquid aminos (or tamari or soy sauce)
1 tablespoon white balsamic vinegar
1 large or 2 small avocados, halved
2 tablespoons fresh lime juice
2 tablespoons fresh parsley or cilantro, if preferred
1 tablespoon diced canned green chiles
1 teaspoon garlic powder
1 teaspoon smoked paprika
½ teaspoon onion powder
Sea salt
Freshly gound black pepper
2 lavash wraps or large wheat tortillas
1 to 2 Roma tomatoes, thinly sliced
2 large handfuls of baby spinach
Instructions
Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away. Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge, a row of spinach next to it, another row of tomatoes, and another row of spinach. Roll the wrap over the first row of tomatoes, and continue until it is completely rolled up. Chop into 3 to 4 sections.
Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days.
Note: You can substitute chickpeas for the white beans. Try serving the filling as a dip for chips!
Recipe from Forks Over Knives
https://www.facebook.com/healthcoachteri
Catch my Health Tip Tuesday video on Facebook on Tuesdays to hear my health tip for the week!
Share with your friends and family. Sharing and commenting along with liking or loving <3 increases the exposure so more people can become aware of the value of healthful living.
My Favorite Quotes
“By eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The simple act of becoming a vegetarian will make a difference in the health of our planet.”
― Thích Nhất Hạnh
Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional.
