Move Those Feet!

Though walking techniques may come with a variety of titles, only five main categories of walking exist. They are clearly defined by speed and technique. Here are the five styles so you (and I) can keep our heads straight!

1. The stroll: This is a relaxed pace, slower than average walking. It would take about 30 minutes or more to walk a mile. Think of the way you take a romantic walk with your significant other, or walk along the beach enjoying the sunset. Or, window shopping, for that matter!
2. The average walk: Everyone has an individual walking speed in daily life, but the average is considered to be about 3 mph. At this pace it would take about 20 minutes to walk a mile. Consider your speed walking to your car after work, or from the mall. (Not taking into account those days when you’ve just realized you forgot to pick Fluffy up from the vet!) This is the speed at which most walkers move…it gets the heart pumping without strain.
3. Power walking: The first two styles are defined by speed only, as technique is not much of a factor. Your arms swing in opposition to your legs naturally to aid your balance and keep you going forward. But with power walking - sometimes called athletic, fitness, or dynamic walking - the technique is specific and important. A power walker can reach speeds up to 5 mph, which means walking a mile in 12 minutes. This is walking with purpose to reach physical fitness goals faster than with regular walking.
4. Speed walking: This category is a step up in exertion from power walking. The pace of a speed walker is in excess of 5 mph. It is to the next style, racewalking, as jogging is to running. Power walkers will naturally reach this category only if they continually work at their speeds.
5. Racewalking: This is the ultimate pace in walking with regard to speed. It is sometimes referred to as Olympic walking. Racewalkers reach speeds of 9 mph or more. This category is mainly about speed and competition, and is not typical of most walkers. Even in marathons and other events thought of as competitive, race walking is not the norm. Race walking has its own technique and a set of strict rules. This type of walking is not to be attempted without specific training and supervision and only if you are in great shape from doing all that power and speed walking!

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In this seemingly eternal cold and flu season, there are many things we can do to protect ourselves from those nasty germs. There are even cold remedies that can help us feel better faster when those germs do manage to catch us. Exercise and healthy eating are vital in these long and cold winter months. But do you know what foods work best to protect you? Here are some facts that may surprise you and get you eating your veggies again.

Brussels Sprouts

I can hear you now: “Brussels sprouts? Yuck. Who eats those?!” But these little cabbages have big health benefits. They are particularly effective in supporting the immune system during the highly infectious winter months. In addition to their vitamin and mineral content, they contain disease-fighting phytochemicals including glucosinolates and antioxidant phenols. (No, I don’t know what those are either, but they sound good for you, don’t they?) Try preparing them steamed with chestnuts, a little butter, and turkey bacon for flavor.

Kale

Again, not the most popular vegetable, but this leafy winter wonderfood will help keep you healthy. It’s packed with vitamin C, providing your daily requirement in one large portion. This makes it a potent defender against colds and viruses. Try making a soup with carrots, corn, bell pepper, and kale.

Onions

Remember, this isn’t about staying popular with the opposite sex. It’s about staying healthy enough to be able to suck on a breath mint and mingle. These vegetables are as strong in healing power as they are in taste (and smell). They have powerful anti-inflammatory effects and nutrients that counteract respiratory problems at all levels. They also have antibacterial action that combats all kinds of infectious diseases. And be honest…who doesn’t love onion soup? If you’re not convinced, eat it with cheesy toasted French bread and get back to me.

Bell Peppers

Red, green, orange or yellow…whatever color you prefer, these versatile veggies provide nutrients to help you breathe freely. They provide a healthy serving of immunity-boosting nutrients including beta carotene and vitamin C. Together, these provide protection for the lungs from winter infections. Cut them into strips and dip in dressing, or try broiling them and mixing with walnuts and lettuce for a delicious salad.

So there you have it…four under-appreciated vegetables that can help keep you healthy as you navigate through another dreary Winter. Fresh or frozen, cooked or raw, whatever your preference this perfect produce will keep you healthy, strong, and ready for anything when Spring finally arrives!

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