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Hydration
Eat Smart Move More !
Healthy Trail Snack Recipe
Animal Etiquette

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General Information

As you may know, the U.S. Surgeon General has recommended that all Americans get at least 30 minutes of physical activity on most days of the week. Walking is a great way to get it! Walking has been reported to be Americans' favorite physical activity. It is inexpensive; can be done almost anywhere; and is good for your heart and overall health. The only equipment required for walking is a good pair of shoes and socks.

This trail guide is a collaborative effort between the Pitt County Physical Activity and Nutrition Coalition, the Pitt County Cardiovascular Health Program and the Pitt County Planning Department to identify good places to walk in Pitt County. These collaborating partners would like to identify additional walking spaces being utilized by citizens of Pitt County as well as toassist community groups in developing walking spaces or walking programs.

Most of these community walking areas have been designed as loops. Therefore, once walkers know the area, they are encouraged to start at the most convenient point. Parking is available at schools, businesses, churches and parks, as well as public parking along streets.

In order to improve the quality of life and health of our community, efforts have been made over the past several years to develop safe, accessible places where people of all ages and abilities can walk in Pitt County. These efforts are part of a larger mission to build a community environment which is supportive of physical activity - an Active Community Environment or ACE. Please notify the office at (252) 830-4216 or (252) 902-2426 if you have any comments or concerns.

Hydration


waterWater, Water, Everywhere

Depending on our age, water makes up at least half of our body weight. Water moves nutrients around in the body; carries away waste; adds moisture to the eyes, nose and mouth; keeps skin hydrated; protects against heat exhaustion; and helps carry medications to the right part of the body.


waterDo You Drink Enough Water?

The type, intensity and frequency of physical activity affects how much water is needed. If you do not drink enough water or other fluids, you might experience signs of dehydration. You may feel lightheaded, dizzy or nauseated. If you do not drink any fluid to correct this situation, your body temperature may rise and could lead to heat stroke.

Your body needs fluid which comes from water or beverages such as juice, milk, tea, sports drinks and soda. You get some of the fluid you need from the food you eat. The following recommendations are for the amount of fluid you should get from water or beverages every day.

chart

drinkStaying Hydrated During Exercise

It is important to replace any fluid losses that occur during exercise. One way of checking yourself to see if you are hydrated is to weigh yourself without clothes before and after you exercise. The difference in weight before and after you exercise is water weight and needs to be replaced. To replace the water you have lost, drink 16 ounces of fluid for every pound lost. If you are unable to weigh yourself, another indicator of dehydration is the color of your urine. Urine should be straw colored, not the color of apple juice.


Hydration Myth Buster

Fact or fiction: Caffeine containing beverages will contribute to your daily fluid needs?

FACT. Research shows that caffeine containing beverages such as soft drinks, tea and coffee can also contribute to meeting your daily fluid needs as much as noncaffeinated beverages. Remember, some of these beverages may have calories and plain water is calorie free.


waterWhat About Sports Drinks?

Sports drinks are designed for active people. The flavored drinks may increase the amount you are able to drink and help replace the lost fluid lost in sweat. For most people, the most important fluid during exercise is plain water. The extra calories in sports drinks can add up quickly. A typical sports drink has 50-80 calories per 8 ounce serving. Many containers hold 20 ounces or 2.5 servings per bottle which amounts to 125 calories.


waterMake Your Own Sports Drink - Recipe

Recipe No. 1

  • 1 quart water
  • 5 - 6 tablespoons sugar
  • 1/3 teaspoon salt
Carbohydrate concentration = 6.4% -7.6%

Recipe No. 2

  • 1 gallon water
  • 1 tablespoons salt
  • 3 tablespoons sugar
  • 1 package of unsweetened Kool-aid for flavor
  • Ice to chill
Carbohydrate concentration = 1%
Sports drink Recipes from International Center for Sports Nutrition.

Don't Forget...

Remember to wash out your water bottles using hot, soapy water. A sanitizing solution of 1 tsp of household bleach to 1 gallon water should be mixed and added to the bottle. Shake the bottle and allow it to sit for one minute before rinsing out.


waterMake Your Own Water Bottle

    Needed Items
  • Plastic Bottle
  • Stickers
  • Markers
  • Paints
  • Crayons
  • Glitter Pen

Design your own special bottle. Always keep it with you. Count the number of bottles of water you drink each day. Share this number with family and friends.

Eat Smart Move More

otherWalking Your Way To 10,000 Steps A Day

Health experts recommend accumulating 10,000 steps per day. The potential health benefits of increasing the number of steps you take in a day include improved weight control, blood pressure, and cholesterol, as well as a lower risk of cancer, diabetes, and heart disease. You can use a step counter as a "movement motivator" to help track how many steps you take during the course of a day. These simple, palm-sized gadgets can be purchased cheaply for about $10-25 and are clipped onto your waistband.


animalHow Active Should you Be?

You may have to make an effort to achieve 10,000 steps per day, especially if you have a job that requires you to sit at work. Wear a step counter for about a week without making any changes to your normal routine, and record the number of steps you take each day before going to bed to determine your daily average. Then, try to increase your daily number of steps by 500. For example, if you take an average of 2,000 steps per day, your first goal should be to achieve 2,500 steps per day the following week. Though not an exact science, the number of steps you take each day can indicate your activity level:

 

Steps Per Day   Activity Level
Less than 5,000  Sedentary
5,000 - 7,499      Low Active
7,500 - 9,999      Somewhat Active
10,000 +             Active

 

Based on the average person's stride, taking around 2,100 steps is equal to walking 1 mile, and taking around 10,000 steps is equal to walking 5 miles.


exerciseAdding More Steps To Your Day

You can increase your daily steps through a variety of activities. Here are a few suggestions:
  • Take a walk with your spouse, child, or neighbor.
  • Park in the farthest spot from your destination and walk.
  • Get up to change the TV channel.
  • Work in the yard.
  • Walk down the hall to speak with a co-worker.
  • Walk while you wait at a meeting or appointment instead of sitting.
  • Take the stairs instead of the elevator.


foodStrategies For Weight Management

If you are using activity as part of your strategy to lose weight, you may need to increase your number of steps to 15,000-18,000 per day. For every 2,000 steps you take, you burn 75-100 calories. The actual number of calories you burn depends on your activity level. If you jog 2,100 steps, you will burn more calories than if you walk.


pawMaking Healthy Food Choices

Remember, you have to take extra steps to offset some food choices. If you choose a large order of fries instead of a small, you will need to add 6,520 extra steps to your day. If you choose a biggie cola instead of a medium, you will need to add 4,000 extra steps to your day. If you choose a quarter pounder rather than a plain hamburger, you will need to add 2,900 steps to your day.


Final Thoughts...

The main reason you should count your steps and work toward achieving 10,000 a day is that you will become more active than you were before you counted steps. Any increase in activity helps your health and weight.
Hydration Information and "Eat Smart, Move More" Information Submitted By:
Jackie Duffy, RD, LDN and Kathryn Kolasa, PhD, RD, LDN,
Food Literacy Partners Program
ECU Dept of Family Medicine, July 2004

Healthy Trail Snack

paw Millennium Trail Mix

Makes approx. 48 cups
½ cup serving = 97 kcal./ 2g. fiber / 1g. fat
Freezes great!

16 oz. box Multi-Bran Chex Cereal*
11.25 oz. box Multi Grain Cheerios Cereal*
12 oz. box Grape-nuts O's Cereal*
12.5 oz. box Sunrise Organic Cereal*
15 oz. box golden raisins
2 - 6 oz. packages Craisins (sweetened dried cranberries)
10 oz. package of Snyder's pretzels (Snaps)
7.25 oz. jar of dry-roasted sunflower kernels

* Any of the cereals can be substituted.
Lightly mix the above ingredients. Great as a low-fat high-fiber snack but also good as a cereal with milk (without the pretzels).
Healthy Trail Snack Recipe Submitted By:
Carol J. Shields
Health Education Consultant and Trainer

Animal Etiquette

paw

pawObey posted park rules.
shoesPets should be kept on a leash.
trailmixAlways clean up after your pet. Plastic grocery bags work great!
walkingWatch for bikes and other pedestrians. Please make room and share the trail.