Greetings <>. You’ve received this email because you've subscribed to The 50 Plus Fitness-Walker newsletter delivered periodically from 50Plus Fitness Walking. Written specifically just for us 'more seasoned' types on the 'golden' side of 50. Enjoy!

Walking + Great Food and Drink = Great Health

Well, here we are...looking forward to the wonderful season of autumn - one of our most favourite times of year. Harvesting the food we'll enjoy to help us - through careful selection of what, when and how we prepare our food.

Beside drinking adequate amounts of water, we must balance our food intake to make certain that we keep our bodies working well. This is important in giving us the quality of health that we all deserve.

Water—the most important part of a healthy diet

Water makes up about 75% of our bodies. It not only lubricates our bodies, it's necessary to help flush our systems of waste products and toxins. Many of us today go through life dehydrated — causing tiredness, low energy and headaches just because we don't drink enough water!

Caffeinated beverages in particular cause the body to lose water. Water rich fresh fruits and vegetables on the other hand contain plenty of water.

Typically one litre of our bodily fluid comes from solid foods. Drink water and drinks to make up for your daily amount of liquids. Water helps you maintain the integrity of your cell membranes. It moisturizes the mucous membranes of the mouth and lungs.

By-products of our metabolism such as urea and solid wastes are easily disposed of. Water lubricates and protects the joints.

Water helps in regulating blood volume. Perspiration helps regulate body temperature. Dehydration or water deprivation is serious and can be fatal. Water is the carrier for all nutrients and oxygen to the cells.

The most typical symptoms of dehydration include diarrhea and vomiting. Water aids in relieving constipation and decreases the risk of cystitis.

So keep it simple - drink plenty of WATER!

(excerpted with thanks from - Healthy Eating

Nutritional recommendations for we 50+'ers

When you know what to eat and how much you can eat, you have the key to maintaining your nutritional health. So as we age, it's a good idea to follow a few nutritional recommendations designed especially for we seniors.

Just like our body changes with age, so too do our nutritional needs. It's a real good idea - in fact we feel it should be mandatory - for you to review your diet needs with your doctor or dietary health specialist.

This allows you to modify your diet according to what your body needs now. It's even more advantageous and helpful for those of us who develop specific medical conditions.

(excerpted with thanks from Eating For Seniors

Nutrition & Health Guidelines For Us

  • Control the amount of salt in your diet to avoid high blood pressure and water retention. My doctor recommends 1 teaspoon or less per day for me. Check with your doctor to see what is best for you. Be careful. It is everywhere!
  • Be conservative with your fat intake. This helps you maintain good and healthy levels of cholesterol in your blood.
  • Take in more fibre-rich foods to keep you keep constipation away.
  • Include more calcium and vitamin D food items in your diet to help you prevent osteoporosis.
  • Reduce your intake of sugar and dried foods to help you avoid age-related problems.
  • Make sure you drink plenty of water and other fluids to keep your body hydrated.
  • Make sure your diet contains all the essential vitamins, proteins and minerals in quantities recommended for you by your health professional.
  • Follow a regular physical activity regimen to stay healthy and active. (Dare we mention a really good Fitness Walking Program from a great little website)?
  • (excerpted with thanks from Eating For Seniors

    How You Eat

    What you eat is important. It's also important to consider HOW you eat. Concentrate on eating efficiently to help you control your body weight and maintain your good health. Include foods in your diet that increases nutritional value without the calories.

    Foods such as fresh vegetables and fruits, nuts, legumes, whole grains are all really good sources of protein. Dairy products such as milk, curd, butter are good sources of calcium for you.

    Here's the one none of us really like. Remember that processed foods and refined foods are rich in calories with very little or no nutrients.

    This is one of the reasons why you often feel hungry even after consuming them. If you really want to get a little more energy and 'feel good' stuff going on, just remove processed foods entirely from your diet for a couple of weeks.

    It's a bit like quitting smoking if you ever went through that. Suddenly you start enjoying things you didn't know existed - fresh air, aromas, flavours, energy, feeling good! Try it.

    (excerpted with thanks from Eating For Seniors

    Finally - a couple of really great sites ...

    51 Healthy Foods To Eat For Healthy Living

    The World’s Healthiest Foods

    for information galore to keep eating right ... a fun and easy way to keep healthy and fit!

    Next Month?

    A couple of surprises and an update on our new Wii Fit Plus program. We just received it and love it. More to come in October. Happy walking and great health!

    Your walking partners,

    Yoko and Geoff

    PS - Hmmm. Maybe you’ve gotten a little fuzzy on why walking is so gosh darn good for you? Drop by our Benefits of Walking page again!

    PPPS - Remember that we welcome your Walking Stories, Hiking Tales and Tall Tales too! Share yours with us, be published on your very own web page and maybe even win some neat prizes!

    PPS - Feel free to pass a copy of this newsletter on to your friends, They might enjoy it too!