Walking Workout 8 Week Program

As you all know both Julie and I encourage you with the Think and Be Thin program to walk for a healthier body. So I would like to share with you an 8-week program that I do to maintain my weight, it’s called the walking workout program. Each week I will post the next week program. For a complete 8-week program you can email me for the PDF file.

Introduction - Week 1

This walking workout is a program that focuses on interval walking bouts of faster walking periods, followed by a recovery or resting walk at a slower pace. To begin this workout, participants should be able to walk comfortably for 30 minutes without stopping. As with any other type of physical activity, it is wise to consult a doctor before starting the program.

Week 2

MONDAY - Interval walking. Start with a 10-minute warm-up. Complete four one- minute speed-walking intervals with two minutes of recovery walking. End with a 10-minute cool-down. Total time: 32 minutes

TUESDAY - 30-40 minutes of steady walking

WEDNESDAY - Rest or optional 30-40 minutes of steady walking

THURSDAY - Interval walking. Start with a 10-minute warm-up. Complete four one-minute speed-walking intervals with two minutes of recovery walking. End with a 10-minute cool-down. Total time: 32 minutes

FRIDAY - 30-40 minutes of steady walking

SATURDAY - 30-40 minutes of steady walking

SUNDAY - Take the day off

5 Veggies That Make Any Salad Super-Healthy

Five salad veggies have turned out to be antioxidant superstars. Toss a handful into any bowl and you'll instantly up your defenses against everything from wrinkles to heart disease and even help make you look younger. Punch up the antioxidant power even more by seasoning some olive oil and vinegar with a few of the herbs and spices below.

5 Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks

7 Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Fresh ginger
Garlic

The #1 Vegetable
Of the 27 vegetables scientists studied, the almighty artichoke led the antioxidant pack. Plus it's rich in fiber and folate, two good-for-you nutrients. Look for plump but compact globe-like artichokes with thick, green, fresh-looking scales.

The Runners-Up
Radishes, broccoli, and even luscious leeks are stocked in most supermarkets. But what's red chicory? An Italian salad favorite with an oddly appealing bitter taste. Try mixing it with romaine.

The High-Powered Herbs and Spices
Sage, rosemary, and thyme have disease-fighting powers. Cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. But experiment: All of these seasonings are simple ways to boost the health -- and flavor -- of any salad (soups too). Here's a get-you-started recipe.

COOL-BEANS ARTICHOKE SALAD
This elegant mix is both light and filling -- perfect to serve a few friends on a sultry night.
Serves 4

10 baby artichokes, peeled and quartered
2 cups diagonally cut asparagus
1/3 cup thinly sliced radishes
3 green onions, thinly sliced
1 19-oz. can white beans, rinsed and drained
3 cloves garlic, minced
2 tsp. lemon juice
1 Tbsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper
8 large romaine leaves

1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until crisp-tender. Drain and run vegetables under cold water. Let cool.

2. Make dressing: Whisk together garlic, lemon juice, olive oil, salt, and pepper.

3. Combine radishes, onions, and beans in salad bowl with half of dressing and toss well. Gently stir in artichokes and asparagus.

4. To serve, place 2 romaine leaves each on four plates. Divide salad equally among plates and drizzle with remaining dressing.

Enjoy!