Natural Health Business Opportunity Presentation

Mug Shots: Dog Walker Arrested for Poop Assault

A Massachusetts woman managed to get arrested on four charges from my list of 10 ways walking can land you in jail.? Enraged when she saw a speeding driver almost hit a bicyclist, she tossed her dog's bag of poop into his face, reportedly to try to slow him down. This resulted in an arrest for four charges: assault and battery with a dangerous weapon, vandalism to property and disorderly conduct.

Is dog poop really a dangerous weapon? If so, can you be arrested for carrying it down the street on the way to a trashcan, as millions of conscientious dog walkers do every day? Who knew?

Have you ever been arrested or cited while walking? Give us your confession.

View the original article here

Cinque Terre Bans Plastic Water Bottles for Walkers

One of my favorite walking days of my life was the day I walked the path along the Cinque Terre coastline in Italy.? Photos of walking the Cinque Terre

It's likely that I carried along a refillable plastic water bottle, as do the other three million tourists who visit there each year.? The region has tired of the two million plastic water bottles they toss each year and now has banned plastic water bottles.? They will sell reusable metal flasks for 1 Euro and are installing new water fountains with filtered water - chilled, fizzy and still water.

This is really quite a deal, considering the price of bottled water. The authorities have tested the water mains and determined the water is as pure (or more pure) as bottled water.? I would quibble that my reusable (although plastic) water bottle should be acceptable as well.? Sometimes I can taste metal flavor from steel water bottles such as Klean Kanteen, although the Sigg aluminum bottles seem not to have this problem. I would love to return, walk, and drink from the new fountains.
Photo © Wendy Bumgardner

View the original article here

Tapering for Your Marathon or Half Marathon

Last weekend I finished my last long mileage day before my half marathon, which is now less than two weeks away.? For this coming weekend, I will be walking lower mileage - tapering.? For a full marathon, that should be 10 miles or so at race pace.? For a half marathon, six miles at race pace.

Tapering gives the body time to do its final muscle building and repair.? It also gives you time to heal up those final foot blisters.? Sure enough, I got a small one on my last long walk. This week would be the right time to shop for any final gear you need to replace and to test it out on your final weekend walk.? Nothing new after that, you don't want to have anything new on race day.

View the original article here

More Ways to Burn Fat

Walking, running and biking are great ways to burn fat.? But other exercise activities that build muscle, core and balance can also burn calories and fat. Plus, crosstraining will give you the best overall fitness.? How much fat do you really have to lose? The quick way to figure it out is to use the BMI Calculator. All you need is your height and weight, and the number tells you whether you are normal, overweight, or obese. To get a measurement of fat percentage, you will need to use a body fat monitor, fat calipers, or get an body fat assessment using other techniques. Our fitness Guides have collaborated to give you the skinny on burning fat.

Advice for Burning Fat

View the original article here

Fitbit Wellness Monitor - Almost Perfect

My discerning walking buddy Nona did a lot of comparison shopping for a pedometer/wellness monitor that would upload data and help track diet as well as exercise.? She chose the Fitbit because, unlike most uploading pedometers, it worked with a Mac as well as a PC.? It also had no additional yearly subscription fee to upload your data to their web site.?The Fitbit had been well-reviewed, but with the drawback in that it was back-ordered for months.? After she got hers, I popped to buy one to review and I received it about six weeks later.

The Fitbit is small, quiet, and super convenient to use.? It uploads wirelessly, whenever you are within 15 feet of the computer you have its USB base station plugged into. You never have to think about it. It does its job automatically.? It only has one button, to change the display and to start and stop tracking of your sleep quality.? You can't botch this up.

The web site is easy to use and navigate to add to your food log, weight, and other health indicators such as heart rate, blood pressure, and blood glucose. You can customize it to track anything you want, like smoking, alcohol, push-ups, mood.

The drawback that keeps it from being perfect?? The display on the Fitbit itself is a lighted LED, which is fine indoors. It is pretty much invisible outside in daylight.? When I'm out on a long walk and want to see how far I've gone, I have to duck into a building or try to shield it somehow.? That's not convenient. Also, I added a security leash to keep it from leaping off my waistband. But other than that -- pretty much perfect.

Fitbit Full Review
Photo © Wendy Bumgardner 2010

View the original article here

One Month to the Half Marathon or Marathon

It's one month until my next half marathon walk, and I am in the final training phase.

Shoes: I've started wearing a new pair of the same model of shoes I've been training in, so they will be properly broken in (and my feet used to this pair) but still have low mileage and good support and cushioning for the event. Sports Drink: I've checked the race web site to find out what kind of sports drink they are providing on the course.? They are providing a drink that replenishes salts but has no carbs, so I'll have to bring my own energy gel or energy bars if I need carbs on the course.? It is wise to train with the same sports drink that is provided on the course, or plan to bring along your own.Clothing and Gear: I'm training wearing the shirt, shorts, sports bra, socks, shoes, hat and pack I'll be wearing on race day.? That way I'll know ahead of time what works well. I won't be surprised that my cell phone doesn't fit in my pack, as happened to me one year.Blister and Chafing Prevention: I have been using the same blister-prevention prep that I will use during the event. Don't experiment with anything new at the event, test it out now. I got shocked at a winter half marathon when the cold and wind led to unexpected thigh chafing, so I'll be sure to pack along a Blister Shield towlette just in case something weird happens next month.Partners: I've been training both alone and with my walking buddies who will be at the race.? In the end, I'll probably encourage them to go their own pace and I'll go mine, that has worked well for me.? It is best to work that out with your walking partners before the race.Race Day Planning: I know where the race starts and ends and how I plan to get there and back. Now we just need to plan the after-party!Long Mileage and Tapering: I'll be walking long mileage on the next three weekends, then the weekend before the event I'll be cutting back to a shorter-mileage day - tapering.? That allows the body to do final repair (including healing any blisters) and keeps your energy high for the race the next weekend.? If I were tapering for a marathon, I would do my longest mileage three weeks before the marathon and cut back for the two weekends before.

The Month Before Your Marathon or Half Marathon

View the original article here

Feet Go Numb When Walking?

Adup asks in our Walking Forum, "My feet go numb if I walk at a certain speed all the way. As soon as I slow down a bit, it feels better. What do you think could be the problem?"

Numbness is a symptom you should not ignore.? There may be a simple solution -- if your shoes are too small or laced too tightly, you should get relief with bigger shoes and adjusting your lacing.

If those solutions don't work and the numbness persists, this can be a symptom of other problems such as diabetes. Get a check-up and tell your doctor about the foot numbness.

You can check your numbness symptoms with the Symptom Checker.

Photo ? Wendy Bumgardner

View the original article here

Foods Walkers Should Never Buy?

Reader's Digest has a list of 15 Foods You Should Never Buy Again.? Their list includes some items that walkers commonly take along walking.? Their reasons not to buy most of these items is that they are overpriced and you can make them up yourself for a fraction of the cost.

Protein energy bars: Many walkers pop these into their pockets or packs.? Some of us think that they have magic super ingredients that will improve our performance. Others like the taste and/or convenience.? In general, you probably get the same stuff you get with a candy bar that would cost less than half as much. Or, you could make up your own trail mix.? Truth be told, I like the convenience of packaged energy bars, but I buy them in bulk at a warehouse club to reduce the cost.
Busting the Myths About Energy SnacksPackaged trail mix.? Aha, I just mentioned trail mix as a substitute for protein energy bars.? It is fun to make up your own from the bulk bins at the supermarket with exactly the dried fruit, nuts, pretzels and sweet bits that you prefer.? You pay a fraction of what you pay for the packaged kind.? And ziplock bags are pretty darn cheap.
Trail Mix RecipesBottled water. There is so much wrong with bottled water that it is hard to know where to start.? It creates huge landfill wastes with disposable bottles and it is no more healthy than tap water.? If you don't like the taste of tap water, get a water filter pitcher or even a filtering water bottle.? Use a reusable water bottle.? Most are now BPA-free if that is what has you worried.The article didn't mention it, but I will add sports drink to the list.? It is easy and cheap to make your own sports drink, either making up the liquid itself or your own powdered mix to add to water along your walk.?
Sports Drink Recipes

What do you think?? What foods do you think walkers should never buy?

View the original article here

Use the Stairs

Any building over one story tall has a built-in piece of exercise equipment.? If you use the stairs for two minutes a day, you burn enough calories to prevent gaining a pound a year. Such a deal!

UsetheStairs.com sells? a set of 70 stickers to put on stairs to show how many calories are burned with each step.? The set of stickers is enough for five floors.? "We chose five floors for our standard set based on the fact that anyone who climbs more than 5 floors of stairs probably doesn't need our stickers."? This is a great workplace fitness idea.

Studies have shown that messages on the stair risers increased usage of stairs.

While my friends who are in rehab and geriatric medicine encouraged us to buy a single-story house to prepare for old age in a wheelchair, we bought a 2-story house and consider the stairs a workout tool to help prevent needing the wheelchair.

Thinking of taking the elevator?? Think again and take the stairs.

Photo © Duncan Murtagh

View the original article here

Are You a Walking Weekend Warrior?

Do you do most of your exercise only once a week?? Do you try to play catch-up with distance walking training in the couple of weeks before your half marathon or that big charity walk?? Being a "Weekend Warrior" leaves you at greater risk of injury. Dr. Raj (as seen on the SPIKE-TV series "The Doctors") advises us on what he sees as risks for weekend warriors in his orthopedic surgery practice.

Besides the risks of injury, laying off from exercise for even two days is a two steps forward, one step back kind of deal.? Your body needs activity to maintain insulin sensitivity, for one thing.

Coaches advise for the best training effects by alternating intense days of exercise with easier days of exercise.? A 30 to 60-minute walk at an easy pace is a nice "recovery" workout.? Stretching and flexibility exercises are great for recovery days.? In our free 10-Week Walk of Life Program, we use an easy/moderate alternating program for workouts.

Photo © Dr. Raj

View the original article here

My Favorite Fall-Winter Walking Pants

I was speeding through the Portland Marathon Expo when the Sporthill booth caught my eye. Score! They were selling my favorite walking pants for half price -- the Sporthill Nomad II pants (Compare Prices). Why do I love them? The fabric is soft and wicks away rain and sweat. They have two generously sized zip pockets at the hip. I like to have pockets, but open pockets can mean hooking your thumbs when you use arm motion. Zip pockets are best.

I wear these pants fall, winter, and spring until it's capri or shorts weather.? They also make great pants for travel. I have pairs that are 10 years old and not wearing out. Through all of my walking, washing and abuse of these pants they still show little wear.? But over the years the fabric has gotten a little scratchier than the new fabric.? My biggest fear is Sporthill will stop making them and I'll be forced to find something else. Therefore, when I see them, I buy them.

The newest designs have a lower rise for women, and they have side ankle zips.

Photo courtesy of Pricegrabber

View the original article here

Glider or Elliptical Boredom Tips?

A reader asks what to do to combat boredom on a glider or elliptical trainer.?? We have tips on how to battle treadmill boredom, and those that involve distracting yourself with videos or music would work as well on the glider or elliptical.? But what about changing up what you are doing with speed, resistance or technique on a glider or elliptical? What do you do?

View the original article here

How to Prepare for a Rainy Walk?

I'll be walking the half marathon distance of the Portland Marathon this weekend, and the weather prediction is for showers.? I'm used to walking in our Northwest drizzle, but it is an added challenge when you are in a big race event and trying to go a fast pace.? Even the breathable waterproof jackets become steamy.

One thing I've learned is that bare legs are better than wet pants.? As the temperature will be cool but not too cold, I will stick with shorts even in the rain.? Depending on how the radar report looks on race morning, I'll either take a cheap compact rain poncho or my usual waterproof jacket.? I don't want to end up carrying the jacket for most of the race, so if it's not looking like steady rain, I'll just take the cheapo rain poncho.

The biggest problem will be wet shoes.? I have waterproof shoes, but I haven't trained in them for a half marathon distance.? I'll wear the shoes I've been doing the distance training in. I'll take along some hotel shower caps -- my walking buddy Rachel discovered that if you use them as shoe covers, you can keep out the rain for hours.

What about an umbrella? That will work for people from 48 of the 50 states, but I'm from the Pacific Northwest. We rarely use umbrellas. We wear jackets with hoods instead. That way you never forget to bring it along.

Photo ? Rachel Spanks

View the original article here

Wood vs. Metal -- Which Type of Walking Stick Do You Choose?

Walkers use walking sticks for various reasons, but the biggest ones are to add stability on uneven surfaces or to correct for hip pain. I have a folding aluminum Volkstaf that is easy to carry along on a hike and stow away when I don't need it.? But others like the look and feel of a wooden walking stick.

Brazos Walking Sticks handcrafts wood walking sticks in a variety of styles and woods.? I can see the appeal of a wooden walking stick for those who want to feel closer to nature and to connect with the long history of walking staffs.? Steve Walsh of Brazos tells more about why people choose wooden walking sticks.

If you walk with a metal stick or a wooden one, why do you choose one over the other?? Or do you have a whole walking stick wardrobe to choose from, depending on the day and the trail? Write a review of your walking stick or walking poles.

Photo © Brazos Walking Sticks

View the original article here

Multi-Day Breast Cancer Walks for 2011

Multi-day breast cancer walks give you a reason to train for a half marathon or even marathon distance. The 2011 schedules for the three larger series of walks has been announced. I've participated in and volunteered for the 3-Day Walk and the Avon Walk for Breast Cancer. Those events were truly the highlight of my walking life. These are open to both men and women.

In order to participate in these events, you must also fundraise. That's both good and bad, as you must also be doing serious distance training. Often one or the other suffers. In the time since I've participated, social media has really taken off. It may now be easier to reach out to potential donors and supporters using Facebook and Twitter.

Training is extremely important for these events. Don't leave it to the last minute.

Photo © Wendy Bumgardner

View the original article here

Walk For Farm Animals

The annual Walk for Farm Animals will take place in cities throughout the USA and Canada in September and October.? This charity walk series supports Farm Sanctuary, an organization that "works to protect farm animals from cruelty, inspire change in the way society views and treats farm animals, and promote compassionate vegan living."

The Biggest Loser's Bob Harper is the celebrity spokesperson for the Walk for Farm Animals.? He supports it because he is a vegan and he grew up on a family farm where the animals were treated much more humanely than on a modern factory farm. He credits a vegan diet with helping him drop his cholesterol level by 100 points.

Personally, I am an omnivore (I eat meat), but like Bob I grew up in a farming community of family farms that raised the milk, eggs, chicken, beef and pork that we ate. Reading "The Omnivore's Dilemma," "Fast Food Nation" and other books that make me think deeper about food, I have no love of factory farms and I prefer to shop at farmers markets to support local, small farmers. But? I shy away from any animal rights activism.

Are you a vegan, vegetarian, or omnivore? How does that fit into a healthy, active lifestyle?

View the original article here

Occult Walking

One person's spiritual walking practice may be another's dance with the devil. As we get close to Halloween, the long knives come out in a battle between those who think any celebration of Halloween is a slippery slope to the fires of hell and those who think it is good scary fun.

Meanwhile, there are folks like me -- skeptical party poopers -- who love to debunk all things supposedly scary and mysterious.

Here are six occult walking practices that have been labeled as scary by conservative Christians, reality-based skeptics, and even the Buddha himself.
Six Occult Walking Practices

Photo © Wendy Bumgardner

View the original article here

It's World Nordic Walking Day 10-10-10

Nordic walking -- walking with two fitness walking poles -- is celebrating the 10th anniversary of the International Nordic Walking Federation on 10-10-10 with World Nordic Walking Day. In Britain and Europe, they are hosting special nordic walking events.? In the US, the Portland Marathon is again the site of Nordic Walking World Championships today.? The Portland Marathon includes their marathon distance and their 10K Mayor's Walk as part of the championship, to be accessible to more people.

Nordic walking is the best way to pump up your walking workout, adding upper body work and increasing your calories burned per mile. But it is important to learn to do it correctly to get all of the benefits. I see many people using poles in ways that aren't giving them the upper body workout or opening up their chest and shoulders.? It is worthwhile to find a nordic walking coach and get a live lesson.? In North America, contact one of the master trainers to find a coach near you: Nordic Walking North America. There are also Balance Walking programs available at many Foot Solutions stores.

Photo © Wendy Bumgardner

View the original article here

Tricks in Treats - How Far to Walk Off Halloween Candies

All those mini-chocolate bars are my biggest downfall. Bringing home a bag of Halloween candy "for the trick or treaters" is a battle with my self-control. And often I lose.

I built a scary Halloween Candy Calorie Calculator that tells you how far you have to walk to walk off the checkmarked treats.

The Halloween candy is just the start of the slippery slope of holiday eating. It's a great time to work on increasing your exercise and walking to help offset the treats. If you start our free Walk of Life 70-Day Program today, you'll start 2011 in better shape.

Photo ? Wendy Bumgardner

View the original article here

Stink Free Shoe Spray Saves My Smelly Sandals

My FitFlop sandals were smelling so bad by the end of the day that I faced being a social outcast. Although my feet didn't feel sweaty, obviously I was breeding some particularly smelly bacteria when wearing them without socks.? With smelly shoes, I would use foot powder, but that doesn't work well with sandals worn without socks.

I was ready to toss them when a friend suggested 2Toms new product, Stink Free shoe spray "The Odor Eliminator."? I was desperate to rescue my FitFlop Romas, as they are truly comfy and great to walk in. The Stink Free arrived and I sprayed my sandals, allowed them to dry overnight, and wore them for a full workday.

Previously, my sandals would smell so bad by the end of the day that my husband would ask, "What is smelling in here, has the cat stopped using her litter box?"? After one use, I could barely detect an odor.? I sprayed them again immediately, wore them the next day, and could detect no odor by the end of the day.

I am happy, my sandals are saved, and the cat isn't being blamed for strange odors in the house.? Review of Stink Free

Photo © Wendy Bumgardner 2010

View the original article here

Share Your Walking Race Victory

Congratulations to all finishers! My walking buddies and I think it's essential to share our experience after a marathon or half marathon. Nobody walks or runs the same race. Come tell us about how you trained, how you performed, and what you learned, and even share a picture.

Tell Us Your Marathon Story
Tell Us Your Half Marathon Story

After the marathon or half marathon, you need to take care of yourself. Marathon and Half Marathon Recovery: from the finish through the first day, week, and how to keep training for the next one.

View the original article here

Do Bad Knees Run in Families?

Are some people more prone to ACL knee injuries because of genetic factors?? Should people who have relatives who have had ACL problems be targeted for exercise regimens that help prevent these injuries? The New York Times reports on a pair of studies that seem to indicated that an increased risk of ACL injury runs in families and may be genetically determined.

While few of us are going to get genetic testing, if you know the history within your family and have a parent or sibling who has had an ACL tear, then you may want to start an ACL injury prevention program.? You can look for a live class locally, or use our Sports Medicine Guide's free online ACL Injury Prevention Program.

View the original article here

Is Walking Good for Fat Burning?

Walking is an excellent exercise for fat burning. Moderate intensity exercise such as brisk walking burns more fat as fuel vs. high intensity exercise. The key is that you need to walk in the right heart rate zone and you need to walk for at least 45 minutes.

View the original article here

Do Low Carb Sports Drinks Work for Endurance?

Many walkers are also watching their calories and carbs, and they may avoid sports drinks that are meant to supplement sugars as well as salt and water. When I walked the half marathon of the Portland Marathon this year, they had Ultima Replenisher at the water stops rather than a sugared sports drink. It has electrolytes (salts) but no sugars, so it has only 10 calories per 8 oz. vs. 50 for Gatorade.

On a long run or walk, you eventually need to refuel with carbs. The marathon provided a sports gel, but I took along mini-CLIF bars instead and had one after two hours of walking when I felt hungry.

A small study of endurance cyclists found that a low carbohydrate sports drink with added protein actually improved endurance compared to a traditional sugared sports drink. This is good news for those who still want to watch their calories when training for or racing in a distance walk.

Source: Ferguson-Stegall, L, McCleave, EL, Ding, Z, Kammer, LM, Wang, B, Doerner, PG, Liu, Y, and Ivy, JL. The effect of a low carbohydrate beverage with added protein on cycling endurance performance in trained athletes. J Strength Cond Res 24(10): 2577-2586, 2010

View the original article here

Walkman - Rumors of its Death May be Exaggerated

Back in the 70's, it revolutionized how we listened to music. A generation (or two?) of walkers and joggers took to the streets with their tunes on their hip for the very first time. Before that, I guess people just didn't jog. And they sang songs like "The Happy Wanderer" while walking.

But Sony has posted that they are no longer producing the Walkman for the Japanese market.? LA Times story. The Walkman played cassette tapes, an ancient data recording format almost as antiquated as vinyl records.

Still can't picture it? It was the orignal iPod. OK, now do you understand, you youngsters? Now get off my lawn!

The LA Times reports, however, that Sony will still be producing and selling the Walkman for the US audience. Some of us are just old diehards.? We want to listen to Olivia Newton John and Hall & Oates on the cassette tapes our boyfriends gave us in 1977.

What music do you listen to while walking?

View the original article here

How Can You Sneak More Walking Into Your Day?

It's back to work, back to school, summer is over and you must return to the routine. How are you going to maintain exercise and walking within your day?

View the original article here