Get the Best Fitted Shoes for Your Walking Days Ahead!

Get the best fit

The best designed shoes in the world will not do their job if they do not fit properly. Here are some tips for finding the best fit in a pair of walking shoes:

·         Wear the same socks you'll wear when walking, or take the socks with you to the store.

·         Shop for shoes after you've been walking for a while, and later in the day, when your feet are at their largest.

·         Buy shoes at an athletic shoe store with professional fitters or at a store where you have lots of options.

·         Ask the salesperson to measure both feet, measure them yourself, or have a friend or family member help you. Measure your feet each time you buy shoes, because your foot size can change gradually over years. Stand while your foot is measured to get the most accurate measurement.

·         If one foot is larger than the other, try on a pair that fits your larger foot.

·         Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half-inch (1.3 centimeters) between your longest toe and the end of the shoe — approximately the width of your finger — try a larger size.

·         Be sure the shoe is wide enough. The side-to-side fit of the shoe should be snug, not tight. If you're a woman with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.

·         Walk in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn't slip as you walk.

Replace worn-out shoes to prevent injury

All walking shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for a new pair.

Make an informed decision

Improperly fitting shoes are the source of many problems. Now that you know what features to look for, you can shop with confidence. Wear walking shoes that are comfortable and properly fitted for a walk that's worry-free.

Stretching Coast to Coast!

We are SUPER EXCITED for the upcoming Wellconnect Coast to Coast walking program to commence.

Lace up those shoes and if you haven't walked or exercised in a while, the following stretching tips might be helpful. 

1) Never stretch cold muscles. The best time to stretch is after your walk. If you have problem areas they can be stretched prior to your walk, but only do this after you have warmed up.

2) Do not bounce. Go into a stretch slowly and hold gently. Stretch to the point of feeling a gentle pull, but never to the point of pain

3) Hold each stretch for 30 to 40 seconds. If you have problems with a particular area stretch that area twice. (hold for 30-40 seconds release, then stretch again.)

There are so many stretches it is impossible to cover them all. Be sure to stretch all the major muscle groups, and put extra focus on any areas you have trouble with. Find a few recommended stretches below: 
Calf Stretch -- Stand on your toes on a step or curb. Hold on to something for balance. Remove your left foot and slowly allow the right heel to move down. Hold this position. Be sure to keep you body upright and straight. Release and repeat on the other side.

Another calf stretch -- Take a big step forward with your left foot, keeping you right heel on the ground. Hold the position and repeat on the other side. Be sure to keep your body upright and your abs tight, do not arch your back.

Shin Stretch -- Standing up, hold on to a stationary object. Stand with your weight on one leg and straighten it. Place your other foot on the ground, with toes pointed and your toenails toward the floor. With the tops of your toes touching the ground, roll your foot and leg forward, from the ankle. Release and repeat on the other side.

Hamstring and Lower Back -- Slowly bend forward from your waist with your knees slightly bent. Reach for the floor and hold. Only bend as far as comfortable.

Outer thigh and buttocks and spine -- While lying on your back bring your right knee up. Place your left hand on your thigh and gently pull it over to your left side. Do not pull at the knee. Your shoulders, left leg and back should remain flat. Pull gently. Then repeat on the left side.

Lower back -- While lying on your back, bring both knees up towards the chest with the hands. Round the lower back and relax into the stretch. Don't do this stretch on a hard surface...it will bruise the spine!

Quadriceps Stretch -- Standing up, hold on to a stationary object. Bend your right knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot at high as comfortable. Repeat with other leg. (To protect your knee... think of pulling the quads back rather than pulling the foot toward your buttocks.)

Shoulder Stretch -- Standing upright, cross left arm over chest. Place your right hand on your upper arm and pull arm in tight to chest. Be sure to keep shoulders down and do not pull at the elbow. Hold, and then repeat stretch with other arm.

Neck Relaxer -- Turn and look over your right shoulder and hold. Repeat on the left side. Don't hyper-extend the neck, or tilt it backwards.Next, gently drop the head so that the ear goes towards the right shoulder and hold. Return to upright position. Repeat forward and on the left side. Keep the spine in an upright position and don't hyper-extend the neck, jerk, or tilt the head backwards.

What?? Healthy Bacteria!!

Why our gut bacteria is important!

Probiotics versus Prebiotics

Our gut protects us from toxins, viruses and bad bacteria. Numerous forms of good and bad bacteria live in our gut. The good ones help you digest foods. They also make substances that keep us happy and calm. They make B vitamins that we need for our nervous system. The bad ones, on the other hand, cause digestive problems. They can give us diarrhea or worse. Some experts think that the bad ones cause many diseases. As we get older, we often have more bad bacteria than is healthy.

Probiotics

Ensuring that you have a lot of good bacteria will get rid of the bad ones. Foods such as yogurt are full of good bacteria. These foods are called “probiotic.”. Look for “active” or “live” culture on the food label. Other sources include kefir (a yogurt drink), sauerkraut, kimchi (a Korean fermented cabbage dish), and apple cider vinegar.

Prebiotics

Prebiotics are food for our good bacteria. They live on a type of fiber in fruits, vegetables, and beans. When you eat these, you are feeding a healthy gut. Eating plenty of fruits and vegetables also lowers your risk of heart disease. Your salad is a great place to start. Having green smoothies a few times a week is another way to benefit.

The best sources of prebiotics are:

Asparagus
Bananas
Onions and leeks
Garlic
Cabbage
Apples
Jicama (a root vegetable best peeled, diced into strips and eaten in salad or sprinkled with lime and chili powder)
Psyllium (in brands like Konsyl and Metamucil)

Source: Costco Healthy Living With Diabetes

What are Vitamins?

What are vitamins?

A vitamin is one of a group of organic substances, present in minute amounts in natural foodstuffs, that are essential to normal metabolism; insufficient amounts in the diet may cause deficiency diseases.

Put simply, a vitamin is both:

• An organic compound (contains carbon).
• An essential nutrient the body cannot produce enough of on its own, so it has to get it (tiny amounts) from food.

There are currently 13 universally recognized vitamins.

Fat soluble and water soluble vitamins

There are fat-soluble and water-soluble vitamins.

Fat-soluble vitamins are stored in the fat tissues of our bodies, as well as the liver. Fat-soluble vitamins are easier to store than water-soluble ones, and can stay in the body as reserves for days, some of them for months.¹
Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats (lipids).

Water-soluble vitamins do not get stored in the body for long - they soon get expelled through urine.
Water-soluble vitamins need to be replaced more often than fat-soluble ones.
Vitamins A, D, E and K are fat-soluble.
Vitamins C and all the B vitamins are water-soluble.²

List of vitamins of 13 universally recognized vitamins and there benefits.

• Vitamin A
  - Chemical names (vitaminer) - retinol, retinal, and four carotenoids (including beta carotene).
  - Fat soluble
  - Deficiency may cause night-blindness and keratomalacia (eye disorder that results in a dry cornea)
  - Good sources include: liver, cod liver oil, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, milk.
• Vitamin B₁
  - Chemical name (vitaminer) - thiamine
  - Water soluble
  - Deficiency may cause beriberi, Wernicke-Korsakoffsyndrome
  - Good sources include: yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.
• Vitamin B₂
  - Chemical name (vitaminer) - riboflavin
  - Water soluble
  - Deficiency may cause ariboflavinosis
  - Good sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
• Vitamin B₃
  - Chemical names (vitaminer) - niacin, niacinamide - Water soluble
  - Deficiency may cause pellagra
  - Good sources include: liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, and brewer's yeast.
• Vitamin B₅
  - Chemical name (vitaminer) - pantothenic acid
  - Water soluble
  - Deficiency may cause paresthesia
  - Good sources include: meats, whole grains (milling may remove it), broccoli, avocados, royal jelly, fish ovaries.
• Vitamin B₆
  - Chemical names (vitaminer) - pyridoxine, pyridoxamine, pyridoxal
  - Water soluble
  - Deficiency may cause anemia, peripheral neuropathy
  - Good sources include: meats, bananas, whole grains, vegetables, and nuts. When milk is dried it loses about half of its B₆. Freezing and canning can also reduce content.
• Vitamin B₇
  - Chemical name (vitaminer) - biotin
  - Water soluble
  - Deficiency may cause dermatitis, enteritis
  - Good sources include: egg yolk, liver, some vegetables.
• Vitamin B₉
  - Chemical names (vitaminer) - folic acid, folinic acid
  - Water soluble
  - Deficiency may cause pregnancy deficiency linked to birth defects
  - Good sources include: leafy vegetables, legumes, liver, baker's yeast, some fortified grain products, sunflower seeds. Several fruits have moderate amounts, as does beer.
• Vitamin B₁₂
  - Chemical names (vitaminer) - cyanocobalamin, hydroxycobalamin, methylcobalamin
  - Water soluble
  - Deficiency may cause megaloblastic anemia
  - Good sources include: fish, shellfish, meat, poultry, eggs, milk, and dairy products. Some fortified cereals and soy products, as well as fortified nutritional yeast.
  Vegans are advised to take B₁₂ supplements.⁴
• Vitamin C
  - Chemical names (vitaminer) - ascorbic acid
  - Water soluble
  - Deficiency may cause megaloblastic anemia
  - Good sources include: fruit and vegetables. The Kakadu plum and the camu camu fruit have the highest vitamin C contents of all foods. Liver also has vitamin C.
• Vitamin D
  - Chemical names (vitaminer) - ergocalciferol, cholecalciferol
  - Fat soluble
  - Deficiency may cause rickets, osteomalacia
  - Good sources: produced in the skin after exposure to ultraviolet B light from the sun or artificial sources. Also found in fatty fish, eggs, beef liver, and mushrooms.
• Vitamin E
  - Chemical names (vitaminer) - tocopherols, tocotrienols
  - Fat soluble
  - Deficiency is uncommon. May cause mild hemolytic anemia in newborns
  - Good sources include: kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and wholegrains.
• Vitamin K
  - Chemical names (vitaminer) - phylloquinone, menaquinones
  - Fat soluble
  - Deficiency may cause bleeding diathesis
  - Good sources include: leafy green vegetables, avocado, kiwi fruit. Parsley contain a lot of vitamin K.

The US National Library of Medicine³ says that the best way to get enough vitamins for good health is to follow a balanced diet with a wide range of foods. Some people may need to take a daily multivitamin.

Here Comes the Sun!

Warmer weather is finally here and we will be lacing up those shoes for the upcoming Corporate Walking Program!

As our days get longer, it's a great time of the year to remind everyone to protect yourself from the beautiful golden rays of sun! 

The American Academy of Dermatology recommends everyone use sunscreen that offers the following:

• Broad-spectrum protection (protects against UVA and UVB rays).

• Sun Protection Factor (SPF) 30 or greater.

• Water resistance.

• Generously apply a broad-spectrum, water-resistant sunscreen with a Sun Protection Factor (SPF) of at least 30 to all exposed skin. “Broad-spectrum” provides protection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays. Re-apply approximately every two hours or as indicated on the label, even on cloudy days, and after swimming or sweating.  

• Wear protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, where possible.

• Seek shade when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, seek shade.³

• Use extra caution near water, snow and sand as they reflect the damaging rays of the sun, which can increase your chance of sunburn.

• Get vitamin D safely through a healthy diet that may include vitamin supplements. Don’t seek the sun.⁴

• Avoid tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look tan, consider using a self-tanning product, but continue to use sunscreen with it.

• Check your birthday suit on your birthday. If you notice anything changing, growing, or bleeding on your skin, see a dermatologist. Skin cancer is very treatable when caught early.

A sunscreen that offers the above helps to protect your skin from sunburn, early skin aging,² and skin cancer. However, sunscreen alone cannot fully protect you. To protect your skin and find skin cancer early, dermatologists recommend the following: