Walk Talk Series
Day 33 – Canine Companions – Milk Step-Down
Affirmation of the Day
Today and Everyday, I am becoming more and more powerful.
- 30-60 minute walk in the fat-burning zone at 60-70% of your maximum heart rate
- Warm up with 5 minutes at a very easy pace
- Find a safe spot with a wall or pole to do a 5 minute easy stretching routine
- Now resume your walk at a comfortable pace
- End with 5 minutes of gentle stretching
Advanced walkers: Same
Exercise: Ab exercises
Canine Walking Companions
A canine walking partner is ideal in many ways. Dogs rarely have excuses, and they prod you that it is time to go walking. Walking with a dog increases your personal security when walking – potential attackers see you as a target they would rather avoid. The dog provides a conversation starter and you may make new friends along the way.
Benefits of walking with a dog:
- A loyal companion who demands you get out and walk with them.
- Always there, never call with an excuse
- Persistent in demanding to be walked
- Provides increased safety, greatly reducing your chances of being accosted
- Increases your visibility in your neighborhood by walking regularly with your canine companion
- You don’t have to listen to their stories about their bunions, boss, or baby teething.
Walking Your Dog on a Leash
If your dog is on a leash, it can’t get away and cause problems. Consider using a pinch collar while walking your dog, if he is a puller, to increase your control and comfort. Some walkers use a harness, and others find retractable leashes to be the best way to give the dog a little more slack, then reel them in as needed.
Are Dogs Allowed Where You Plan to Walk?
Check with the organizers of walking events you plan to attend. If walking in a park, call ahead to check to see if there are any restrictions. Note that dogs are sometimes allowed on trails, but not in shuttle buses or visitors’ centers.
Carry a Pooper Picker-Upper
If you don’t have (or want to purchase) the actual tool, try a plastic bag. Many carry the plastic bags that newspapers sometimes come in. When the bag is placed over the hand, you can pick up what you have to, turn the bag inside out, and tie the end closed. Dispose of it properly. Zip-closure storage bags are another secure option.
Carry water for both you and your pet. You can use your hand as a water dish for him. Some walkers suggest using collapsible cups, inflatable water dishes, and zip-closure bags, as well.
Every dog should have a couple of forms of identification. Name tags and collars get lost. Tattoos and embedded micro-chips will back up the name tag. You should carry a clear photo of the dog, which can aid in recovery, should such a situation arise. Also, some areas of the country require you to carry your dog’s rabies certificate with you.
Is Your Dog Ready?
Before taking a dog on a 10K Volksmarch, consider if the dog is healthy enough, has the desire, and is trained enough to walk the distance at your side. You should get an OK from your veterinarian if your pooch has any sort of medical problem, is overweight, etc. Work up to the longer distances with him by doing the shorter distances first.
Nutrition: The Milk Step-Down
What kind of milk do you drink or use in cooking? You can eliminate a significant amount of fat from your diet by choosing lower-fat milk. Instead of cream, substitute whole milk. If you normally use whole milk, switch to 2%. If you use 2%, go to non-fat milk. The goal is to eliminate the fat and calories from milk. But is can be tough going from full fat milk to fat-free cold turkey. Step it down by mixing it with lower fat content milk until you are able to drink fat-free.
Fat Content in Milk and Cream
If you are watching your weight, you might be curious to know just how much fat is in the various forms of milk and cream.
- Whole milk (1 cup) 8g
- 2% milk (1 cup) 5g
- 1% milk (1 cup) 2.5g
- Skim milk (1 cup) .5g
- Condensed milk (1/3 cup) 9g
- Half ‘n half (1 tbs) 1.5g
- Heavy cream (1 tbs) 3g
- Light cream (1 tbs) 2.5g