Walking Webster County 2015 Week 1 Newsletter
The Webster County Health Department is excited that so many have decided to join us on this six week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. The challenge began on Wednesday, April 1, and will end on Wednesday, May 15. We invite you to join us each Wednesday throughout this six week period as we meet on Bakers Island at 12:00 noon to walk. The first Wednesday’s walk was to kick off the walking program, week 2 was in honor of Child Abuse Awareness Month and this Wednesday we will be walking for SADD (Students Against Destructive Decisions. We invite you to join us! If you have not yet joined our six week program, it’s not too late! Call 304-847-5483 for more information.
Walking – The Single Best Exercise for Health, Fitness and Weight Loss
For many reasons walking is the single best exercise for health, fitness and weight loss.
Weight loss is certainly a health benefit for someone who is overweight. But even before the weight loss begins (and walking must be paired with good nutrition in order to result in weight loss) there are other health benefits of walking that begin immediately!
According to the Mayo Clinic -----
Walking can help you:
· Prevent or manage Type 2 Diabetes
· Prevent or manage heart disease
· Prevent or manage high blood pressure
· Strengthen your bones
· Improve your mood
· Improve your balance and coordination
In order to get the most benefit from walking build yourself a good walking program. Schedule regular times to walk. Walk with a partner or a group – not only is this safer it really helps to know someone else is counting on you! Have a plan for indoor walking on bad-weather days. Gradually increase the distance, the speed, and the frequency of your walking. Wear shoes with good support, preferably athletic shoes that lace up. After your walk, and when you are cooled down is the time to stretch – it is essential for safe stretching that your muscles be cooled down.
If you are looking for the benefit of weight loss remember that walking must be paired with good nutrition to provide weight loss. Not only is it possible it is quite easy to eat several hundred calories in a just a few minutes while it takes a person weighing 150 pounds about an hour of walking to burn 400 calories.
If you are looking for the benefit of weight loss from your walking program remember that all exercise builds muscle and the bathroom scales can not tell the difference between muscle weight and fat weight. You may have lost a pound of fat but gained a pound of muscle and the scale will not have budged. But if that is the case your clothes will begin to tell you that your weight loss efforts are paying off. Muscle takes up less space than fat so even if the scales don’t move, as you gain muscle and loose fat you are getting smaller.
If you are looking for the benefit of weight loss walking can actually help you wait to see the weight loss. Studies show that walking improves your mood, your energy, and your interest in having a quality nutrition plan!
By Lisa Hardway, Health Coach and Personal Trainer
Recipe of the Week: Fish Tacos
Makes 4 servings (serving size: 2 tacos)
· Cooking spray
· 3/4 pound firm white fish fillets (cod, halibut, pollock)
· 2 teaspoons fajita seasoning
· 2 cups thinly sliced green cabbage (about 6 ounces)
· 1 tablespoon fresh lime juice
· 1/2 teaspoon salt
· 3 tablespoons chopped fresh cilantro
· 8 (6-inch) corn tortillas
· 1/2 avocado, pitted and diced
· Non-fat plain Greek yogurt (optional)
· Bottled salsa
· Lime wedges
1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.
2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
4. Wrap the tortillas in paper towels, and microwave 30 seconds to 1 minute on HIGH or until they're warm.
5. Place taco ingredients on the table for assembly. Spread each tortilla with yogurt, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
By Nonie Roberts, Adolescent Health Coordinator
Family Fitness Ideas for This Week
1. Have a family challenge night with the Wii Fit.
2. See who can jump rope the longest.
3. Walk the dog together.
By Nonie Roberts Adolescent Health Coordinator
Cat & Dog Vaccination Clinic
At the request of WCHD, Central WV Animal Hospital ( Ross Young DVM & Edith Johnson DVM), will be offering services in Webster County May 2, 2015. Rabies Vaccination for cats & dogs will be $15 each. Distemper, Hepatitis, Parainfluenza, Parvo Virus, Lepto and Lyme Vacc. for dogs & Distemper / Upper Respiratory Virus Vacc. for cats will be available at substantial savings over office price.
FRONTLINE, NEXGARD, REVOLUTION, worm medication & other pet supplies will also be available.
Saturday May 2, 2015
Hacker Valley / Senior Center - 9:00 - 9:30AM
Diana / Holly River Baptist Church - 10:00 - 10:45AM
Webster Springs / Baker's Island - 11:15 - 12:15PM
Bolair / Old D&L Grocery - 1:30 - 2:00PM
Cowen / WCHS Parking Lot - 2:15 - 3:00PM
Camden-On-Gauley / Mayor's Parking Lot - 3:15 - 3:30PM
Please have all dogs tied or on leash, cats need to be in a
carrier box to prevent escape. More information available @ Central WV Animal Hospital 304-364-5252.
WV LAW REQUIRES THAT EVERY CAT AND DOG BE VACCINATED FOR RABIES. THIS VACCINATION PROVIDES PROTECTION FOR BOTH PET AND OWNER AGAINST THIS DEADLY DISEASE.
Please mark your calendar and share this with your FB friends!