August 13, 2008
I often ponder the ‘what if’s’ in my life and not to say that it’s a stage of regret or hindsight but rather - choices. Doors that may lead to different places or events in time.
I just received word this morning that a distant relative passed away from diabetic related complications that began with his feet. It began with neuropathy, minor foot wounds, then amputations ~ all over a period of a few years.
I remember being told about his diabetic condition and health over a year ago. To me, it was an easy ‘fix’ by merely educating family members about the importance of daily foot checks and proper footwear to AVOID the inevitable. I spent a considerable amount of time, offered personal ‘one-on-one’ education, sent literature, strongly encouraged talking to his doctor. The information was not given directly but sent along secondhand. I hadn’t spoken to Richard since I was a child, so I didn’t feel it was my place. Nevertheless, it was in good hands and delivered. I was told the information went unheeded, as did my offers for more direct education through a phone call.
When I was informed this morning of his ill-fate, the next sentence was “we offered the information, but they didn’t listen.” What if he had listened? What if he had taken just a few minutes each morning for his daily foot inspection — could the amputations have been avoided once neuropathy had set in? Could pain, suffering and ultimately his life been saved had he listened? I believe, yes.
My father, my grandmother and so many others I have known, all died of the same preventable diabetes related foot complications. At that time, we didn’t have the education or resources. But these times are different, we have the education, we have the information ~ How many lives can be saved if people just listened?
Each day I strive to educate people around the world on the importance of diabetic foot care. An article will soon be published in an international industry footwear magazine where I reach out to the industry, shedding light on our responsibility as retailers, manufacturers, distributors, to not only focus on sales, but to help educate consumers of the importance of good foot health and foot care in a time where diabetes is an epidemic.
Yet, maybe people don’t want to know so they close their ears to the strong messages with the mindframe, “that couldn’t happen to me”. But it does — it can happen to you, to your loved ones, friends, family…nobody is exempt from the ill-fate of diabetes and the great health concerns and complications it brings.
So, I sit here and try to find ways to reach more people through press releases, blog entries and reaching out to friends and family — what if people listened?
Richard, we will miss you. Your family will miss you and in your name I will share this with others so they will never have to say ‘what if…’
Maribeth Bunch, Founder - www.walk2bfit.com
Posted in Helping Others, Diabetes 
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August 8, 2008
Coming Soon!
Check in with us next week for a lighthearted, entertaining excerpt from a book in the making, Grandmas Wear Thongs. Author Maribeth Bunch (founder Walk2BFit.Com) will be posting periodic excerpts for your enjoyment.
We’d love to hear from you as we share the evolution of “Grandmas” dating back to the 1950’s through today and reminisce the wonderful journey we have walked, as the role and image of “Grandma” has emerged through time.
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August 3, 2008
Research shows certain snacks make potent antidepressants, if you eat them right - My grandfather was a wonderful man who loved cookies. When I visited his lovely, old house surrounded by trees, flowers, vegetable gardens, and lawns, we shared all sorts of cookies, always paired with a large glass of cold milk. Over the years, they became so closely associated with visiting Granddad that now, whenever I have one, I feel buoyed by a swell of happy memories.
As it turns out, scientists have a solid explanation for that burst of good cheer. Studies by Richard Wurtman, MD, and Judith Wurtman, PhD, at MIT have shown that snacking on readily digested carbohydrates, such as those in a cookie or bagel, can raise the brain’s level of the chemical serotonin, the very same target of modern antidepressant medication.
Of course, other foods are reputed mood boosters, too–though their reputations may not always be deserved. Before I give you a specific plan that will help you benefit from the MIT findings, let’s look at a few. Tea is known as “the cup that cheers,” and the caffeine in it can certainly improve energy. But that’s a physiological response; no studies have confirmed a direct effect on your spirits. Mood booster? The jury’s out. (The same is true of coffee.)
Alcohol is commonly thought of as a good-times libation, but it has a dark side. Although a recent study found that moderate drinkers (two drinks a day for men, one for women) had fewer depressive symptoms than nondrinkers, scores of other studies have established that alcohol in large quantities can be a devastating depressant. Mood booster? Perhaps, but only in small amounts.
As for chocolate, which many of us reach for as a pick-me-up: Australian scientists concluded recently that eating the sweet to lift your spirits “is more likely to prolong than abort the dysphoric [depressed] mood. It is not, as some would claim, an antidepressant.” Mood booster? Apparently not. (Stick to a 1-ounce serving if you want to benefit from chocolate’s disease-fighting antioxidants.)
That brings us to Granddad’s cookies, which can brighten your spirits when eaten judiciously. (Incidentally, carb snacking may be more effective for women because they produce substantially less serotonin than men do.) Now, you won’t want to try this regimen if you have diabetes or are prediabetic. But if you qualify, try raising your mood-lifting serotonin levels a couple of times a day by doing the following:
- Include protein in each of your three meals. This will raise blood levels of tryptophan, a chemical that eventually turns into serotonin. The best sources of tryptophan are poultry, seafood, and lean meat.
- Have a small carbohydrate snack about 3 or 4 hours after each meal and about 1 hour before your next one. Make sure that your stomach is empty and that you eat no protein between meals. The carbohydrates should be easily digestible–such as one or two oatmeal cookies, a third of a bagel, a slice of whole wheat bread. This will cause tryptophan in your blood to enter the brain, where it is metabolized into serotonin. Elevated serotonin will improve your mood within 20 to 30 minutes.
If you follow the rules, you’ll also fall asleep more quickly at night, because at the end of the day, your brain metabolizes serotonin into the natural sleep aid melatonin. From happy to sleepy, all by way of a cookie.
It doesn’t get much cheerier than that! “Indulging in carbs may boost mood-enhancing brain chemicals more effectively in women than in men”.
Thomas Crook, PhD, a clinical psychologist, has conducted extensive research to improve our understanding of how the brain works. He is a former research program director at the National Institute of Mental Health and is CEO of Cognitive Research Corp. in St. Petersburg, FL.
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August 3, 2008
An American dietitian explores the ‘French Paradox’: staying slim on a no-deprivation diet. By Kathleen M. Zelman, MPH, RD, LD.
On a recent trip to France, my mission was to eat like a French woman - or at least to find out just how they stay so slim. This is a country where on one corner, you find a boulangerie with mouth-watering pastries, and on the next, a café where Parisians linger for hours. It’s a place known for rich desserts, baguettes made from refined flour, foie gras, fatty meats, and wine.
Yet most inhabitants seem to have little trouble maintaining a healthy weight. It’s been called the French Paradox, and I was determined to get to the bottom of it. My journey started in Paris and ended up in beautiful, sunny Provence. One of my first observations was that the French are not all thin. The percentage of overweight people is not nearly as high as in the United States, but they are catching up to us.
In part, the French blame the infiltration of fast food, french fries (now that’s a paradox), and super-premium ice cream for their increasing girth, according to French diet expert David Benchetrit, MD.
Still, says Benchetrit, many French women have a mindset that helps them stay slender.
“French women refuse to accept being overweight,” says David Benchetrit, director of the Clinique du Poids weight loss clinic in Paris. “It is no secret that they want to be beautiful, in love, and take care of themselves so they look good.”
Indeed, Benchetrit says that two-thirds of the women he sees at his clinic have a body mass index (BMI) of less than 23, which is in the normal range of 18.5-24.9. Another thing I observed is that the French and American ways of life are very different. Eating is a leisurely experience. In the United States, we often wolf down meals in record time or eat while driving or sitting at our desks. But the French appear to have all the time in the world to sit around and dine.
“We sit down and eat for pleasure, using all of our senses,” Mireille Guiliano, author of the best-selling book French Women Don’t Get Fat, has said. In America, low-carb diets have many of us saying no to white foods like bread and pasta, but in France, everyone seems to be toting a fresh baguette to bring home.
“You need to eat a large volume of bread or pasta for the calories to add up, and most of the time, French meals are quite light and portions are small,” says David Benchetrit. Duck confit, foie gras, and many other fatty foods are enjoyed occasionally - maybe once in two weeks, he says. Wine is enjoyed regularly, but in limited portions. And you won’t find artificial sweeteners in sherbet-colored packets on every table. That’s because the French prefer small portions of the real stuff, like sugar and butter, according to Guiliano.
Size Matters
Order a ham sandwich in France, and you may be surprised to get one thin slice of ham and a few tomatoes with mustard on a baguette. It has nowhere near the calories found in an American-style overstuffed deli sandwich, or a cheeseburger and French fries. And there lies another secret to the French secret of slimness: Portion control.
I attended a child’s birthday party where the adults enjoyed espresso and mini pastries while the children played. After having one tiny pastry, my instinct was to go for another until I realized that none of the adults had more than one paper wrapper next to their coffee cups.
I asked the parents at the party to share their insights into French dietary habits and here is what they said: Breakfast is typically coffee with some kind of bread, yogurt, or cereal. Croissants are a treat, and served mostly to visitors. Snacks are enjoyed primarily by children after school; adults usually stick to three meals a day. Dessert is de riguer, but the portions are small — just like the tiny pastries.
A Trip to the Market
Yogurt is a dietary staple that helps French women manage their hunger. Guiliano says most French women eat one or two yogurts a day, often at breakfast — and especially after an evening of overindulgence to help balance out the calories.
“Yogurt is the perfect food because it is high in calcium, has carbohydrates, protein, and fat - everything you need in every meal,” she says. In most French markets, yogurts take up an entire aisle, while snack foods like chips, sodas, and cookies have very little shelf space. It’s hard to figure out the nutritional value of many of the foods in the French markets. Nutrient labeling is optional.
Judging from the foods I saw, the average French consumer appears to be more interested in added vitamins and minerals than reduced fat or calories. I found some foods whose labels boasted 0% fat, but not nearly the number of reduced-calorie and fat-free products that line American grocery shelves.
Walking a Way of Life
French women don’t work out, they walk. This daily physical activity is one of the reasons they tend to be thinner. Having a car in any European city is a challenge. As a result, city folks do plenty of walking, and in the country, they walk or ride bicycles. And when French people walk or drive, they usually are not eating, drinking coffee in cardboard cups, or talking on cell phones.
Another thing I noticed is that it’s virtually impossible to find a non-smoking zone, in the city or the country. Smoking is a way of life, much like sitting in the cafes. Perhaps all that coffee and cigarettes helps dull the appetite and helps explain why the French are slim. Of course, we all know that smoking is unhealthy and certainly not a good way to get weight under control.
Viva la difference. My unscientific mission inspired me to slow down, savor the flavor, taste and aroma of my meals, eat whatever I like in small portions, and keep on walking.
Posted in Ask The Experts 1 Comment »
July 27, 2008
Too little sleep affects our work, our activities, even our sex lives. These tips can help you sleep like a baby at night.
It’s Sleep Week!
Don’t build up a sleep debt. Ongoing sleep deprivation can impair you as much as a six-pack of beer.
Power Your Day
Take a nap. A 40-minute snooze in the middle of a work day can pump up your energy.
Pregnant Pause
Sleep safe during pregnancy. Lying on your left side gives you and your baby the best blood flow.
The Better Sleep Diet
Don’t gorge before bed. Good shut-eye foods: milk, tuna, eggs, and peaches.
Sleep Rituals
Cue your body that it’s time for sleep with a relaxing ritual. Try a hot bath, aromatherapy, or meditation.
Room for Sleep
Make your bedroom a sleep haven. Keep temperatures moderate, use blinds or shades for blocking light, and remove the laptop or TV.
Tired People Eat More
Cut 6% of your daily calorie intake by sleeping eight hours a night instead of seven.
Smoke Out
Restrict smoking before bedtime. Cigarettes wake you up just like caffeine. Better yet, quit.
Heartburn Help
A wedge pillow can keep your head elevated and bring sweet relief from nighttime heartburn.
Take a Bed Break
Get out of bed if you can’t sleep -don’t stare at the clock. Read or watch TV until you feel tired.
Nightcap No-No
A bottle of wine may conk you out, but your sleep won’t be restful. Finish imbibing three hours before bed for a satisfying snooze.
Guard Your Heart
Get a full 8 hours of sleep. Catching only 6 hours of sleep ups your risk of high blood pressure by 70%.
Plan Early
And sleep better at night. Make your next day’s to-do list in the afternoon so worries don’t creep into bed.
Talk Yourself to Sleep
Try talk therapy to fight insomnia. It gets better results than sleeping pills.
Boost Your Sex Drive
Take a nap. Tired people have lower libido. Want more sex? Get more sleep.
Dream Diet
Sleep controls appetite hormones. Get to bed and start your diet.
Do Not Disturb
Put traveler’s insomnia to rest. Pack a tiny battery-operated fan — to create white noise.
Out Like a Light?
You may be overtired. Most people need 5 minutes or more to fall asleep.
Give Dad the Gift of Rest
Let Dad sleep in on Father’s Day. On average, men get fewer than 7 hours a night.
Bedtime Medicine
Getting a good night’s rest may reduce your long-term risk of heart disease, cancer, and diabetes.
Find a Midnight Oasis
Bring romance and good sleep back to your bedroom. Clear out laundry, TV, and kids’ toys.
Give Teens Some ZZZs
The sun’s up but your teens aren’t? Teens need nearly 10 hours of sleep every day.
Sleepy & Stuffy
No sleeping beauty wants a stuffy nose at bedtime. A saline nasal spray is an easy fix.
Nix Late Naps
No matter how tired, don’t nap after 3 p.m. Late naps make it harder to fall asleep at night.
Avocados & Sleep
Can’t sleep? Reach for an avocado. They contain tryptophan, a sleep-promoting substance.
Jump on It
Exercise early in the day, and you’ll sleep better. Nix workouts too close to bedtime. Going for a WALK is the perfect early morning solution to get your metabolism up and running but also a great end of day solution for winding down!
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July 27, 2008
If you’re feeling groggy after lunch, what you really want is a stimulant. And for all the exotic herbs and amino acids sold as energy supplements, one of the most potent stimulants is also the most familiar: caffeine.
Caffeine is a common ingredient in just about any product marketed for energy enhancement. And while an energy drink might have 25 other ingredients, the one you really feel is likely to be caffeine. The amount of caffeine just swamps everything else. So how does caffeine work? “Caffeine and similar compounds do step up the metabolism temporarily,” says Roger Clemens, PhD, spokesman for the Institute of Food Technologists. “That can make people feel better.”
Shao says that there’s pretty good evidence that caffeine can temporarily improve mental focus and, in athletes, help stave off exhaustion.
While some products are seen as natural alternatives to caffeine, many actually contain caffeine itself or similar chemical substances that have similar effects. These include kola nut, yerba mate, and guarana. Green tea also provides a dose of caffeine, as well as the antioxidant epigallocatechin gallate (EGCG.)
Ginseng is not a caffeine derivative, but it may also serve as a mild stimulant. Will it help boost energy? “There’s a lot of historical use of ginseng as a tonic,” says Coates, but not much scientific evidence. Capsaicin — the ingredient that makes chili peppers hot — is also sometimes used for its purported stimulant properties.
Bitter orange is another energy supplement unrelated to caffeine. Though it hasn’t been studied much, some experts are concerned about potential risks. Its active ingredient – synephrine – is chemically similar to ephedrine, the active ingredient in ephedra, which was pulled off the market in 2004 because of its life-threatening health risks. Coates says that bitter orange may prove a less harmful successor to ephedra, but more research needs to be done.
Bottom line: Will these supplements boost energy? Yes. Stimulants like these will probably rev up your metabolism temporarily and give you a lift. Are their effects superior to — or even different from — what you’d derive from a cup of coffee? Probably not.
Take a walk through your local supermarket, and you might come to the conclusion that Americans are in the grip of an energy crisis. There are the countless bottles of energy supplements, the coolers of energy drinks, and the racks of energy bars at the check-out counter.
“Energy [supplements have] become one of the fastest-growing categories of supplement,” says Andrew Shao, PhD, from the Council for Responsible Nutrition, a trade organization in Washington D.C. “And that’s because everybody — whether you’re a man or a woman, young or old — wants more energy.”
Whether it’s true or not, it sure seems like life is more hectic than it once was. For people always on the go, the idea of an energy pill is compelling.
But do they work? Experts are generally cautious. Some energy supplements may help some people to a 
degree. Still, you have to know what you’re looking for. Otherwise, a trip to the supplement store could just leave you hundreds of dollars poorer and no less sluggish.
To help guide you toward the energy you need here’s a rundown of some of the most popular energy supplements — what’s likely to help and what isn’t.
Before you start filling your shopping cart with products that have “energy” in the name, consider what the word really means. What sort of energy are you after?
“The definition of energy depends a lot on the context,” says Paul M. Coates, PhD, Director of the Office of Dietary Supplements. Are you an elite athlete, a sprinter trying to shave seconds off your best time? Or are you an average person just hoping to make it through a whole movie without dozing off? The type of energy supplement that could benefit the former might do nothing for the latter.
Posted in Ask The Experts 1 Comment »
July 27, 2008
As blood vessels, nerves, and organs become damaged, your risk of diabetes complications increases. These are the most serious:
- Heart disease, heart attack, heart failure, and stroke risks are doubled. Heart disease and stroke cause at least 65% of deaths from diabetes.
- Major eye complications (diabetic retinopathy) are linked to blood vessel problems in the eyes. Diabetes is a leading cause of preventable blindness; cataracts and glaucoma are also common.
- Reduced blood flow to nerves and high blood sugar results in nerve pain, burning, numbness (peripheral neuropathy).
- Serious leg and foot infections, even gangrene and amputation, are due to poor blood circulation, lack of oxygen and nutrients to tissue, and nerve damage.
- Kidney damage (diabetic nephropathy) is a common risk for people with diabetes.
The complications of diabetes are indeed serious — but they are not inevitable, Ziemer tells WebMD. “Keeping blood sugar under control is the single the most important factor in preventing them. But people have a hard time grasping just how critical that is,” he says. “It’s hard to get them to tune into it.”
Heart attack, stroke, blindness, amputation, kidney failure. When doctors describe these diabetes complications, it may sound melodramatic — like an overblown worst-case scenario. The truth is, these things can happen when blood sugar, blood pressure, and cholesterol are out of control.
“A lot of people don’t really think it will happen to them,” says David C. Ziemer, MD, director of the Diabetes Clinic at Grady Hospital in Atlanta. “For a lot of folks, the wake-up comes when they actually have a complication … a bad infection in the foot. That’s a nasty wake-up call.”
If you have uncontrolled diabetes, a serious and deep-seated foot infection can mean loss of a toe, foot, or leg — amputation — to save your life. Seriously.
“Damage is slow and occurs over a period of years — but it probably begins when blood sugar is at mildly elevated levels,” says Ronald Goldberg, MD, associate director of the Diabetes Research Institute at the University of Miami Medical Center. “You may not be diagnosed with diabetes, but the damage has already begun.”
The damage from diabetes shows up a bit differently in everyone — whether it attacks the nerves, eyes, or kidneys, Goldberg tells WebMD. “Genetics probably influence which complications you are more susceptible to.”
The problem is, “many people have diabetes a lot longer than they realize,” says Ziemer. “Most have diabetes an average of five to seven years before they’re diagnosed.”
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Note: If you are diabetic it’s very important that you work with your podiatrist or general practitioner to learn about DAILY foot checks and at home foot care. Even the type of shoes or socks you wear can prevent infections that can lead to amputations. Go to www.walk2bfit.com and click on Diabetes and walking to learn how walking can help you prevent and/or control diabetes.
Posted in Just Ask The Foot Doc!, Just Ask Linda!, Ask The Experts No Comments »
July 27, 2008
This month we spent time researching some weightloss industry callouts to see if these were marketing ploys designed to empty your pocketbook or real claims supported with research and documentation. One that caught our attention was a headliner labeled “Shrink Your Belly in 14 Days”.
Well, where I come from, that’s simply a myth and falls into the category of YOU CAN’T BELIEVE EVERYTHING YOU READ. But this time around, the findings were documented, supported and refreshingly believable!
Shrink Your Belly in 14 Day
We have some great news for your abs: The ultimate piece of belly-flab-busting equipment is a $30 stability ball.
When researchers at California State University, Sacramento, hooked up electrodes to the midsections of 18 people, they found that ball moves recruited twice the number of muscle fibers as traditional crunches or yoga/Pilates-inspired workouts.
Scientists credit the ball’s instability with doubling the toning power of these moves. To amp up results, we combined ball exercises from the study with high-energy cardio and simple calorie-cutting tips. In 2 weeks, you could lose up to an inch from your waist; in 4 weeks, shed up to 8 pounds or more.
The Experts Who Back It Up
Rafael Escamilla, PhD, PT, study author and professor of physical therapy at California State University, Sacramento, and Wayne Westcott, PhD, research director at the South Shore YMCA in Quincy, MA.
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July 27, 2008
 The benefits of modern medicine are broad and profound. Advances in health care and health care delivery allow physicians to perform modern day miracles. We are now able to teat symptoms and cure diseases once thought to be untreatable and incurable. However, the most impressive benefit of modern day medicine is the increase in our lifespan. The increase in our lifespan should be a blessing but our bad habits have turned it into a curse. Our overeating, under-exercising, consuming bad foods, smoking, overspending and under-saving; has prevented us from enjoying the fruits of medical technology. Let me show you how.
Overeating and Under-exercising
Americans eat and drink too much food. We underestimate how many calories we actually “inhale” on a daily basis. We are living to eat instead of eating to live. Americans are also extremely sedentary. |
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| We overestimate how many calories we burn on a daily basis. Technology has made our lives so simple that we only have to expend a minimal amount of energy to make it through the day. The combination of overeating and under-exercising has produced a country filled with overweight and obese individuals. This increase in body weight has helped increase the number of Americans with high blood pressure, high cholesterol, diabetes, heart disease, osteoarthritis, sleep apnea, asthma and many types of cancer.By Kalvin C. Chinyere, M.D. |
Note: Walking is an ideal fitness starting point to burn calories throughout the day. Walking can begin in moderation and work up to a brisk walk. Distance can be added through time and it’s a form of fitness that can go with you wherever you go!
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July 12, 2008
Flip-Flops Are Fun but Beware of Foot Pain!
Experts give flip-flops thumbs up for the poolside, thumbs down for foot pain. Once upon a time, flip-flops were cheap, rubber thongs that you wore to wash your car or schlep to the beach. Nowadays, they’re a summertime craze. No longer just dull drugstore specials, the sandals with the V-shaped straps turn up everywhere in eye-popping shades, from hot pink to lime green. They come adorned with spangles, flowers, and college logos. One company even created flip-flops with a built-in bottle opener.
Fun and fashionable, flip-flops have their place in your shoe closet, experts say. But they’re not meant to be worn with abandon — or else you may be courting foot pain.
Flip-Flops: Good and Bad
Jackie Hartnett, a young Northern California woman, owns five pairs, including some with a Hawaiian motif and a black pair with polka dots. Come rain or shine, she wears flip-flops. “They’re really comfortable. I don’t like shoes because they’re so confining,” she says. Her boyfriend accidentally steps on her toes, but to Hartnett, that’s a small price to pay for the breezy feel of flip-flops.
“Flip-flops and sandals during the summer are very common and very popular,” says John G. Anderson, MD, a Michigan orthopaedic surgeon and American Orthopaedic Foot and Ankle Society spokesman.
What’s their best purpose? “Flip-flops give you some basic protection to the bottom of your foot to walk around poolside or on a surface that may be warm during the summer,” says Jim Christina, DPM, director of scientific affairs for the American Podiatric Medical Association.
They can also help prevent you from catching athlete’s foot or plantar warts in public showers, according to foot specialists. In contrast, it’s a bad idea to play sports or hike trails in flip-flops, foot pain experts tell WebMD. Here’s a quick primer on flip-flop safety.
No Foot Support Leads to Foot Pain
Unlike sturdy shoes, flip-flops aren’t good for extensive walking because they offer no arch support, heel cushioning, or shock absorption, according to the American Podiatric Medical Association (APMA). Wearers can suffer foot pain due to lack of arch support, tendinitis, and even sprained ankles if they trip.
Many vacationers find out the hard way. They can’t wait to toss aside their wingtips or pumps to lounge in flip-flops all day long. But after a few days, some want to hurl the sandals into the garbage bin.
Why? “They let your foot be as flat as they can be,” Christina says. “For some people, that’s OK, depending on the structure of their foot. But if you have a foot that tends to over-flatten, then you’re not getting any support.
“If [vacationers] are at the beach or Disney World and they’re walking in flip-flops for days on end with no support, it’s very common to see arch and heel pain,” he says.
Don’t overdo the flip-flops at home, either, Christina says. “Everything in moderation. As long as you’re not doing a lot of walking, it’s probably OK.” For example, “To have flip-flops on for short periods of time to do errands, that’s usually not going to be a problem.”
If you have foot pain and need an alternative to flip-flops and their flimsy support, the APMA’s web site recommends sandals from companies, such as Wolky, Chaco, Dansko and Rockport. Walk2BFit.Com carries Propet Walking Sandals that are designed for foot comfort and protection and approved by APMA.
NOTE: If you are diabetic, check with your doctor before wearing sandals. Protective footwear is critical for the diabetic foot to prevent abrasions, ulcerations, blisters and other foot health complications.
Posted in Just Ask The Foot Doc!, Just Ask Linda!, Ask The Experts No Comments »
July 12, 2008
Foods high in water and fiber, like fruits and vegetables, are the so-called high-volume foods. They add bulk to your meals and help fill your stomach.
Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the “volumetric” theory of eating more low-calorie, high-volume foods. “We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day,” says Rolls.
There are basically two simple volumetric strategies, says Rolls: “Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat — but not so much that the dish loses it taste.”
How does it work? Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food — like a big salad — can help you feel more satisfied.
The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you’re on a restrictive diet.
Anyone who has ever been on a diet is familiar with the gnawing feeling of hunger that occurs when you cut way back on calories. And after a few days of feeling deprived, most dieters throw in the towel. But what if you could cut calories, yet still eat plenty of food, and not be plagued with constant hunger? Experts say that if you choose foods that help curb hunger, as well as become more mindful of your eating behaviors, you can actually eat more and still lose weight.
American Dietetic Association spokesperson Dawn Jackson Blatner calls it the “dieters’ dream come true” trilogy of fullness foods: “If you have at least one or more foods that are high in water or fiber and lean protein at all meals, you will feel full on fewer calories.”
Lean Protein Can Reduce Hunger
There is growing evidence of the power of lean protein, like lean meat, fish, poultry, soybeans, and eggs, to help with fullness and weight loss.
“You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry,” says Purdue University nutrition professor Wayne Campbell, PhD.
Two recent studies from Purdue demonstrate the satisfying nature of lean protein. In one study, female participants who took in about 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein.
Posted in Ask The Experts, Healthy Snack Ideas No Comments »
July 12, 2008
Have you had your salad today?
Eating salads is a super-convenient way to work in a couple of servings of vegetables and/or fruit. Green salads are on the menu of almost every restaurant. You can even buy a side salad (with Romaine lettuce, carrots and tomatoes, available with fat-free or reduced-calorie salad dressing) for a buck at many fast food chains these days. And you can make a green salad at home in 5 minutes, armed with a bag of pre-washed salad greens, a few carrots or other veggies, and a bottle of light salad dressing.
Not only that, but salads are cool, crunchy, and fun to eat (lots of textures, colors, and flavors). Most people enjoy eating salads–even kids! You can customize them to include the fruits and veggies
that appeal to you the most, and whichever ones you have on hand.
Here are four health reasons to reach for a salad today:
1. Eat Salads for the Fiber
It’s hard to believe that something we can’t even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.
Not only that, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, eating more fiber can help you feel fuller, eat less, and ultimately lose weight.
2. Eat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients. David Jacobs, PhD, professor of Public Health at the University of Minnesota, says in an email interview that there is plenty of evidence that nutrient-rich plant foods contribute to overall health.
If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
For years, researchers have noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck — even those who smoke and drink heavily. Foods found to be particularly protective include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.
Posted in Diabetes, Ask The Experts, Healthy Snack Ideas 1 Comment »
June 28, 2008
Let’s start with Nonphysical Personality Analysis:
Are you a workaholic who spends 12 hours a day in the office?
Do you balance work with play?
Is it difficult for you to get motivated?
In the late sixties, two cardiologists Drs. Roseman and Friedman developed the “Type A” personality profile. They discovered a correlation between a certain personality type and an increased change of developing heart disease. Type A personality was characterized by extreme competitiveness, a driven desire for achievement, aggressive behavior, impatience, restlessness, feelings of constant pressure and overwhelming responsibility. Type A’s are not very good at coping with stress.
The opposing personality profile is called “Type C”. Type C persons are phlegmatic. They do not feel time constraints or responsibility. Type C’s may feel they have no real control over what happens in their lives and will postpone doing today what they can do tomorrow, next week or a month from now. Procrastinators. They tend to be submissive and passive letting others take the lead.
The “Type B” personality is the balance between these two extremes. They are assertive without being aggressive, although they are motivated they allow themselves time out to do things they enjoy. They have more of a life/work balance. They also have a sense of responsibility for their actions but know when a situation is beyond their control.
If you feel your Type A or Type C personality is chronic or creating dysfunction or disharmony in your life, or you feel constantly under pressure or hostile and out of control – then you may feel it’s time for a change. Walking can help you find a balance.
Personality change involves a long-term walking program and varies depending on the type of changes you want to make. You will need to focus on intensity, speed and duration. If you are a Type A, be careful not to become too compulsive about your walking program. Don’t spend more than an hour 3 to 5 days a week walking. A Type C might walk every day for 20 to 40 minutes at a moderate to brisk pace.
The following test will help you to ascertain where you fall within the Type A to C spectrum.
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What Type Are You?
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Circle the number that most closely represents your behavior.
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Never Late |
7
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6
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5
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4
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3
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2
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1
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Frequently cancels appts
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Avoids competition |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Very competitive
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Finishes others sentences |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Doesn’t pay attn as others speak
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Always rushed |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Never rushed
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Doesn’t mind waiting |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Impatient
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Always can give more |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Everything is too much effort
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Takes things one at a time |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Does many things at once
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Emphatic & loud speech |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Speaks slowly & quietly
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Needs work recognized |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
No satisfaction from work
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Fast (eating, walking) |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Slow to do things
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No motivation |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Hard driving
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Hides feelings |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Dwells on feelings
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Follower |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Leader
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Disappears in social situations |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
Dominates social situations
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Inflexible to suggestion |
7 |
6 |
5 |
4 |
3 |
2 |
1 |
Submissive
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Now add up your points. Scores range from 15 to 105. The higher the score, the more Type A characteristics you have, and the closer the score is to 15, the more you are a Type C personality.
A score of 60 would make you the quintessential Type B. Undoubtedly if you are a Type B, in some instances you will fall closer to Type A and in others closer to Type C.
A high score (over 90) indicates that you may be at risk for stress-related illnesses, including heart disease, and should use 10-minute walks throughout the day to diffuse stress.
If you scored below 90, you are not in any “danger,” but walking can certainly help you recover from stressful times in your life.
If your score was below 50, you may not have enough stress in your life. Remember, change is essential.If you are a Type A, forget about any mileage or speed goals on longer walks. Use your walking time to unwind.
If you are a Type C, you might benefit from entering short walking races (1 to 3 miles), which will increase your feelings of accomplishment and belonging. Also be aware of your breathing as you walk. A shallow breath might indicate that you are tense as well. Breathe deeply using your diaphragm so your stomach and chest expand with each breath. A deep breath will give you energy if you are feeling lethargic and relax you if you are feeling tense.
Posted in Ask The Experts No Comments »
June 28, 2008
Many walkers who have experienced life trauma have found that walking regularly has been therapeutic, enabling them to cope better with the problems they were facing. Walking and talking with a friend or family memory during trying times can be comforting. Many people prefer to walk alone during troubled times because the presence of others disrupts their thoughts as they try to work out a problem.
Walking every day can be a good means of building confidence, fighting depression, and relieving anger. Although walking can’t “undo” any of the traumatic experiences we all must face in our lives, many people have successfully used walking as a tool in helping them cope with the resulting stress, anger, and depression – establishing a regular walking program is the first step towards recovering mental health and emotional well-being.
A long walk at a casual pace (even if it’s only ¼ mile around the block) is a small signal to yourself that you can take control. Coming to grips with bigger problems begins with convincing yourself you can manage the smaller ones of every day life. Walking is great exercise not only for your body, but also for your mind. People who follow regular exercise walking programs are more positive about their lives, are more energetic, and feel more in touch with the world.
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June 28, 2008
Sometimes we don’t know how much weight we’ve gained until we pull out the old pants and shirt from the closet, and they just don’t fit like they did a year ago. So, you find a great diet you are pretty sure will work for you, but you’re really not feeling the love of a gym membership. So, you’re considering other types of physical activity and walking is on your list.
Before you hit the pavement, there’s some information you must know to help you go the extra mile to enjoy walking and go the distance. Posture alignment is critical to the success of ANY fitness program – especially if you have extra weight causing stress to your joints, bones and ligaments.
Basically, it all comes down to the fact that your feet were designed to walk on natural surfaces like sand, grass, dirt - natural terrain. Through the evolution of an industrialized society, we have trained our feet since infancy to walk on hard surfaces with “shoes”. Most of these shoes were incorrectly fit and lacked proper support. So not only did we remove the natural ability for our feet to function as nature intended, we also removed the support our feet needed to correctly support our body structures and naturally align our bodies to be able to stand for extended periods of time and engage in activities without discomfort and pain.
By removing the ability to walk barefoot on natural surfaces, our bodies have adapted to the new foundations we have placed them on — these new foundations (shoes on concrete or unforgiving surfaces) do not correctly align our bodies or provide the shock absorption needed to reduce step shock. Instead, our ligaments, joints, back, ankles, and feet go through a daily beating due to the extra weight bearing pressure (up to 5 times your body weight) — OUCH!
When walking and physical activity hurts, our brain sends impulses, subconscious messages, to the rest of our body that say “HEY — What do you think you’re doing? STOP!” our body listens to those messages and we have built in mechanisms that either compensate for the pain into other areas of our bodies or we STOP. Even the expensive comfort shoes simply stop working after a few days.
Those shoe inserts you purchased at the drug store just aren’t doing the trick after the first week or so – you’re back to the drawing board seeking solutions to relieve the pain and discomfort to help you get through the next mile.
Eventually, you run out of solutions. Discouraged and disappointed in yourself, feeling like a failure, you hopelessly reach for the ice cream in your freezer. Defeated by pain. So, you quit ‘til next year’s New Year’s resolution and then you start all over – year, after year. Welcome, you have just made the “yo-yo” dieters membership club.
If it makes you feel better, it’s not just you. Millions of people around the world experience this day in and day out – this 
is what feeds a multi-billion dollar weight loss industry – your dream of a slimmer, fit YOU. The great news is we have the research to support the fact that you don’t have to be discouraged any longer. There is a way to walk – pain free. There is a way to place your body into correct posture alignment so you can walk the extra mile in COMFORT and finally achieve your dreams. The secret to walking pain free is in your shoe!
This blog is designed to educate and inspire you to get on your feet and walk towards good health. Before you get started walking for weight loss, you need to get your body into correct posture alignment and redistribute your body weight to take the pain away. All you need to get on the right foot is the “gym” in your shoes — your feet and your Walk2BFit Xtra Steps Arch Supports™. Visit our store at http://www.walk2bfit.com and take advantage of summer savings!
If you are experiencing foot pain or any irregularities of the feet, please see your local podiatrist.
Posted in Just Ask Chris!, Ask The Experts No Comments »
June 19, 2008
The Dark Side of Sun Exposure
Walking along the beach or basking in the warm glow of the sun can make us feel good, and in the short term, makes us look good. But the cumulative effects of sun exposure put us at higher risk of cellular damage, early wrinkling, age spots, actinic keratoses, and skin cancer — including melanoma, the most serious type. Can you spot the effects of excessive sun exposure?
Suntan
Tanned skin may be revered as beautiful, but that golden color you see is the result of injury to the epidermis, the top layer of skin.
Exposure to the sun’s ultra- violet rays accelerates the effects of aging and increases your risk for skin cancer. To prevent sun damage, use a sunscreen of SPF 15 or higher when outdoors. If you are fair skinned boost your SPF to 30+.
Sunburn (First-Degree Burns)
Sunburn is skin damage from the sun’s UV rays. Most sunburns result in redness, heat to the touch, and mild pain, affecting only the outer layer of skin (first degree burns).
Sunburn usually appears within hours after exposure and may take days to weeks to fade. Pain relievers such as aspirin, ibuprofen, cold compresses, hydrocortisone, or aloe may help reduce discomfort.
Sunburn (Second Degree)
A second degree burn – damaging deep skin layers and nerve endings – is usually more painful and takes longer to heal.
It’s characterized by redness, swelling, and blistering. If blisters form, do not break them – they’re a source of moisture and protection. Breaking the blisters may lead to infection. Consider seeing a doctor if you have a blistered sunburn.
Posted in Just Ask Bri!, Ask The Experts No Comments »
June 19, 2008
Before turning her eye to style, Shannon McCarthy worked on both the left coast for art-house cinema owners Landmark Theatres, and on the right coast for boutique foreign-film distributor New Yorker Films. For the past seven years she’s covered the fashion and cosmetics world with freelance articles and PR work, writing on subjects as diverse as the superiority of hand-woven Alpaca fibers, organic skin care products and the ins-and-outs of buying screen-worn costumes (Cowardly Lion, anyone?).
Shannon learned early on not to let the glare of the runway lights obscure the difference between a trend and a fad. Her focus is on top quality clothes for real people and while she’s not averse to spending a little more where it counts, she thinks it’s silly to spend a fortune on the basics. A $25 blouse looks just fine under a designer jacket and those Manolo Blahniks go perfectly well with a camisole and capris.
She believes that your own personal style trumps the trends every time. Her advice: when it comes to your wardrobe, anything goes. Browse for the looks you love, but only buy the ones that love you back. And never get rid of anything you look great in. Fashion is fickle, but you can count on the fact that what’s on the thrift store racks today will be in the trunk shows tomorrow. (And vice versa.)
When she’s not thumbing through the glamour glossies and trade magazines, Shannon enjoys attending book readings at her local literary emporium and trying her hand at gourmet cooking.
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June 18, 2008
Walk2BFit Xtra Steps Arch Supports™ place your body into correct alignment, improve posture, take stress and pressure off of your feet, knees, back, joints and ligaments. Most importantly, the arch supports are biomechanically designed to redistribute your body weight, taking the pain away so you can walk the extra steps you need towards good health. They are designed with medium rigidity, and sensitive feet love them!
Recommended for plantar fasciitis, bunions, hammertoes, fallen or high arches. Athletes can prevent overuse injuries by placing the body into correct alignment and maximize your training. Arch supports provide better balance and stability in your game. If you are on your feet all day at work, wear arch supports in your work shoes to make earning a living less painful and more enjoyable. They are designed to help you keep your mind on your job, not your feet!We’ve researched how to provide you an on-line ’sure fit’ without high retail prices (up o 75% off)!
Good feet do not have to cost an arm and a leg! By calibrating arch size with shoe size, our research team sized 1,200 walkers with the Brannock Arch Measurement System, after all, proper fit is critical and your shoe size is not the same as your arch size. Our arch supports were originally designed nearly forty years ago, and through ’state-of-the-art’ technology and FDA approved materials, we are able to provide a Wear-ability Fit Guarantee and a Lifetime Warranty. Visit our walking store at http://www.walk2bfit.com
Walk2BFit Xtra Steps Arch Supports™ can be worn in your walking, working and casual shoes to provide you the support and comfort you need throughout the day. Approved and recommended by physicians, chiropractors, and podiatrists. Our arch supports are made in the U.S. and shipped around the world!
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June 18, 2008
Once you are on your feet walking, you may want to burn more calories and join the millions of people around the world who’ve taken up fitness walking with poles!
Fitness Walking Poles are a superior alternative to help you burn more calories per mile, while feeling no greater exertion when walking on streets, sidewalks, and paths. You will get an upper body workout, taking some of the strain off your knees, hips and ankles. Fitness pole walking will turn your body into an incredibly effective calorie incinerator. Helping you lose or maintain weight, increase muscle tone and strength, increase your overall health and have you looking and feeling terrific!
Note: 30 min. Pole Walking = 50 min. Regular Walking
Posted in Just Ask Chris!, Ask The Experts No Comments »
June 16, 2008
Going “green” may be trendy right now, but it’s also the right thing to do. Choosing natural and eco-friendly products can help you and the environment at the same time.
You may not think of beauty products when you hear “green” or “natural”, but these are some of the most important items in your daily regimen that should be natural. Because makeup touches your skin, whatever is in the makeup can enter your body. Choosing natural makeup products means preventing toxins, parabens, and other potentially harmful substances from getting into your body.
There are several natural beauty brands out there that make a wide variety of high quality natural products. One of these brands is Burt’s Bees. Burt’s Bees is all about natural products that are good for you and good for the earth. They use natural ingredients from the earth while minimizing their impact on the environment. Burt’s Bees helps support environmentally friendly business practices and does not test on animals. They have a great line of natural beauty products, including their very popular lip shimmers. These add a hint of color and a bit of shimmer, while moisturizing the lips. Burt’s Bees Lip Shimmers come in seven different colors, such as Champagne. If you prefer more than a little shine, they also offer lip glosses. Burt’s Bees Lip Gloss Tube in Zesty Red, for example, gives you a hint of red color with a ton of shine. Plus, it’s fruit flavored! Another favorite makeup product is the Burt’s Bees Natural Cosmetics Vanishing Facial Powder. This powder helps improve the appearance of fine lines and wrinkles, while controlling shine.
Another notable natural brand is Dr. Hauschka Skin Care. Started over 40 years ago, this brand takes a holistic approach to making beauty products. They use plant based ingredients, sourcing as many of their ingredients as possible from certified Biodynamic and organic sources. They also use eco-conscious packaging and do not test on animals. Dr. Hauschka has an extensive line of highly rated makeup products as well. Their Liquid Wand Concealer uses therapeutic botanical and mineral ingredients to blend and conceal imperfections while soothing the skin. Their Translucent Face Powder uses rose petal extract and silk to combat shine. For color cosmetics, they offer products like eyeshadow with silk and talc powder and lipstick with rose petal extract and jojoba oil.
Physicians Formula is famous for their hypo-allergenic products. Lately, they’ve entered the mineral makeup market, as well as the organic makeup market. Their latest line, Organic Wear, features 100% natural origin makeup with no harsh chemicals, parabens, or synthetic preservatives. It also comes complete in eco-conscious packaging. The Organic Wear Concealer Stick in Soft Green was designed to hide red and pink imperfections while remaining smooth and blendable. They also offer a Translucent Pressed Powder and a Natural Bronzer to further give your face that natural, healthy look. You can give yourself a soft, rosy glow or a more dramatic look with their Blush in Blushing.
Kiss My Face is a terrific natural brand with a vast selection of highly recommended products. Their 3-Way-Color for Lips, Cheeks, and Eyes is an extremely versatile product that moisturizes as it adds sheer color. It contains no chemicals, was not tested on animals, and is 100% biodegradable. Additionally, it has an SPF 8 to protect against sun damage.
Juice Beauty products are up to 95% certified organic. Known mostly for their top notch natural skin care products, they also offer a fantastic natural lip plumper, perfect for the beauty- and eco-conscious consumer. The Juice Beauty Lip Plumper uses amino acids to plump the lips, cane sugar to refine, and organic orange juice and essential fatty acids to moisturize. It even helps fill in little lines around the lips.
Tarte is not known as a natural brand, but their cheek stain in Full Blossom is preservative, paraben, mineral oil and phthalate-free, and contains natural mineral pigments and botanical ingredients. Additionally, a portion of the proceeds from the purchase of this product will go toward Sambazon’s Sustainable Acai Project in the Amazon Rainforest. Full Blossom is two universally flattering pink shades, swirled together for a fresh look.
CARGO has a wonderful line of natural lipsticks called PlantLove. They contain botanical ingredients and no mineral oils or petroleums. Additionally, all of the packaging, down to the actual lipstick tube is biodegradable! The outer carton is made with biodegradable flower paper, infused with real flower seeds. You can moisten the carton, plant it, and beautiful wild flowers will grow. And, if that wasn’t enough, $2 from the sale of this lipstick goes to St. Jude Children’s Research Hospital™. It’s not only an environmentally and socially conscious lipstick, but a great looking one too. There are 20 gorgeous shades, 9 of which have been designed by celebrities like Mariska Hargitay, Lindsay Lohan, and Evangeline Lilly.
Going “green” may be a trend currently, but hopefully it will soon become a lifestyle for more and more people. It’s not about making a huge lifestyle change, it’s about making small changes, one at a time. You don’t have to go out and buy an electric car right away, but you can go out and buy green eyeshadow!
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June 15, 2008
Have you been waking up on the wrong side of the bed more often than usual? Are your friends and family walking on eggshells because of your mood swings?
Is your cup of life “half empty” instead of “half full” lately? Do you lack energy to complete daily tasks that were once simple? Are you tired, irritable, grumpy?
If you’ve identified with any of these questions, you can be suffering from an iron deficiency. Women suffering from poor endurance may have an underlying deficiency of iron even if their blood count is normal, according to a report in the American Journal of Clinical Nutrition (2002;75:734-42).
This new study examined 41 women between the ages of 18 and 33 who were found to have a marginal deficiency of iron but who were not anemic. Women who took a supplement containing 16 mg per day of iron for six weeks showed a significant improvement in both their iron levels and their endurance during exercise.
Iron deficiency is the most common nutritional deficiency in the world, affecting 20 to 50% of the worlds population, although it occurs less frequently in the United States. The most common cause of iron deficiency is inadequate intake of iron, but malabsorption and loss of iron from bleeding are significant factors in some cases. Premenopausal women are at risk of becoming iron-deficient, because of the blood loss that occurs every month during menstruation.
Doctors often screen for iron deficiency by testing for anemia. However, individuals who have a mild deficiency of iron may not be anemic, since blood counts do not typically drop until iron stores in the body are almost completely depleted. The new study demonstrates that a normal blood count does not necessarily rule out iron deficiency and that more specific tests are necessary to better evaluate iron status. Other symptoms that can result from iron deficiency (with or without anemia) include fatigue, mood swings, and difficulty concentrating.
Prior to taking supplemental iron, women should be tested by a doctor to make sure this action is appropriate. The optimal intake level of iron may vary depending on the degree of the deficiency, but some physicians recommend taking between 50 to 100 mg of elemental iron per day until the deficiency is corrected, and lower amounts thereafter. The absorption of iron is increased by taking it with about 100 mg of vitamin C. Iron supplements should not be taken at the same time as coffee, tea, soy, or calcium supplements (and possibly milk), since these substances interfere with the absorption of iron. Good food sources of iron include red meat, dark greens (kale, chard, etc.), molasses, beans, Brewers yeast, and eggs. It is important for anyone with iron deficiency to see a physician to determine the cause.
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Stride length usually decreases naturally with age, but this adds to instability. If you are over the age of 60, the most important technique for the older adult is “stride stretching”. A stride length of less than 16 inches puts you in danger of falling, and you should increase your stride length to 24 inches. You should walk with a hip-width stance and pick your feet up sufficiently so that you do not stumble on uneven ground. Wear low-heeled shoes that offer support and stability.
If you are unsure of your balance, try this test (with someone spotting you in case you fall). Imagine you are walking on a 4-inch-wide line, placing one foot directly in front of the other. If you cannot walk without straying from this line, than you may have a balance problem. If this is the case, be sure you are wearing Walk2BFit Xtra Steps Arch Supports or custom orthotics in your walking shoes or modify your walking program using a walker. (Visit 
Increase cardio fitness by 20%.