Provided by:
The University of Arizona College of Agriculture &
Life Sciences
Cooperative ExtensionMaricopa County
May 7, 2016
THIS WEEK:
 Featured Recipe
Strawberry
Oatmeal Smoothie
Find more smoothie
recipes:
http://www.kitchme.com/th
e-dish/14-skinny-smoothierecipes-to-energize-you/#
Newsletter 2:
Walk Your Way to Fitness!
Fitness Walking: 9 Ways To Turn Your Walk Into
A Calorie-Blasting Workout
As seen in Prevention.com….. Thousands of doctors
recommend it. Hundreds of studies extol its benefits. It's
simple. It's enjoyable. You can do it virtually anywhere. And
when it's done right, walking can blast away fat as fast as
jogging can—maybe faster. Even better, speed walking is
easier on your joints, since you hit the ground with less than
half the force you do when you jog. As a result, you're less

Determine your
walking speed
Reported Miles Walked in
Maricopa County
WEEK #5: 2095.7
miles
likely to have your fitness goals sidelined by soreness or
injury.
The secret is shifting from the typical window-shopping stroll
to a more athletic gait and pace. It takes a little practice, but
the payoff from all your calories burned walking is a lowerbody makeover that'll definitely put some strut in your step
(check out these ways to burn 60% more calories on the
treadmill). Walking tips………
2016
Walk
Across
Arizona . . For the Health of It: Newsletter #2
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Ipsum
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Walking …is a moderate-impact aerobic activity. Review these
tips to insure you are getting the most out of your effort. (As
seen on Prevention.com)
Even though you have already started walking. . . .
Make sure you are wearing suitable walking shoes.
 Prevent sore, achy feet by wearing walking shoes that are
light, roomy, and flexible
 When you bend the shoe, it should yield easily at the
ball of the foot.
 When it's on your foot, there should be a thumb's width
of space from the end of your longest toe to the front
of the shoe.
 If your shoes are too stiff or too tight, you'll be battling
tingling toes and achy joints 20 minutes into the walk.
Work on your walking pace and form for maximum benefit
and adopt a power walking form:
 Start at a slower pace and work up to speedier pace
 Aim for walking at speed of 4.5mph (FAST) to burn as
many calories as someone jogging at about the same
speed.
 Swing your fists. With arms bent at elbows 90°, close
your hands in a relaxed fists, and swing them in an arc
from your waist to chest, keeping them close to your
body. You will:
 Walk faster
 Burn more calories
 Build upper body strength
 Keep fingers from swelling the way they do after you’ve
walked a while
 Initiate the proper quick-step stride
 Concentrate on landing on your heels, rolling through
your instep, then propelling yourself with a push off
your toes. These speedy little steps will surprise you!
2
Determine Your Pace: Go to your local high school running track or take
a drive and measure a mile around the neighborhood with your car’s
odometer. Then walk the mile.
 If it takes 20 minutes = 3 MPH
 15 minutes = 4 MPH
 13 minutes = 4.5 MPH and
 12 minutes is a highly athletic 5MPH.
Strawberry
Oatmeal
[Issue]
:: [Date]
Smoothie
…..when it’s too hot out to
eat a bowl of oatmeal
INGREDIENTS:
1 cup soy milk
1⁄2 cup rolled oats
1 banana, broken into
chunks
14 frozen strawberries
1⁄2 tsp vanilla extract
1 1⁄2 tsp white sugar
Directions
Prep 5 min/Cook 0 min/Ready 5 min
In a blender, combine soy
milk, oats, banana and
strawberries. Add vanilla and
sugar if desired. Blend until
smooth. Pour into glasses
and serve.
Recipe originally inspired by
AllRecipes with 5-star rating and 537
reviews.
Nutritional Information
Serving Size: 1/2 of a recipe
Servings Per Recipe: 2
Amounts Per Serving:
Calories 236
Calories from Fat 34
Total Fat 4g
6%
Saturated Fat 1g
3%
Cholesterol 0mg
Sodium 65mg
3%
Potassium 539mg
15%
Total Carbohydrate 45g 14%
Dietary Fiber 6g
23%
Sugars 19g
Protein 8g
15%
Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be
higher or lower depending on your
calorie needs. Nutrient information may
not be available for all ingredients.
Amount is based on available nutrient data.
Use this data as a guide only.