How many calories does walking burn?

Calories burned per hour

Your Weight	24 minute mile pace (2.5 mph)	20 minute mile pace (3 mph)	17 minute mile pace (3.5 mph)	15 minute mile pace (4 mph)
120 lb.	163	180	207	272
150 lb.	204	225	258	340
200 lb.	272	300	344	454
250 lb.	306	375	387	511
300 lb.	368	382	438	579

Copied from RealAge.com

Eat Breakfast even when you are NOT hungry

First thing

For the best results, eat breakfast within an hour or so of waking up -- even if you're not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day.

Carbohydrates

We're talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.

Protein

Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. Dr. DesMaisons recommends that you get a third of your daily protein at breakfast.

Information courtesy of Dr. DesMaison

Why Recycling?

DID YOU KNOW?

• Recycling reduces the need for landfills, but it also does much more. By recycling, you are conserving natural resources, such as trees, metal ores, minerals, oil, and water. You are also reducing the amount of pollution and greenhouse gases released into the environment, and you are conserving energy. Recycling can be fun and easy, and by recycling, you are helping yourself and your community, and you are setting a good example at the same time.

Paper and Cardboard

• Recycling a four-foot stack of newspapers saves the equivalent of one 40-foot fir tree.
• One tree can filter up to 60 pounds of pollutants from the air each year.
• One ton of recycled paper saves 3,700 pounds of lumber and 24,000 gallons of water.
• Making paper from recycled material uses 60% less energy than making virgin paper.
• If every household in the U.S. reused a paper bag for one shopping trip, about 60,000 trees would be saved.
• Recycling one ton of cardboard saves over nine cubic yards of landfill space.
• Every ton of newspaper recycled saves enough energy to power a TV for 31 hours.
• Recycling corrugated cardboard cuts the emissions of sulfur dioxide in half and uses about 25% less energy than making cardboard from virgin pulp.
• If all morning newspapers read in this country were recycled, 41,000 trees would be saved daily and 6 million tons of waste would never end up in landfills.

Aluminum and Steel

• Enough energy is saved by recycling one aluminum can to run a TV set for three hours or to light one 100 watt bulb for 20 hours.
• Making cans from recycled aluminum saves 95% of the energy required to produce cans from virgin material.
• Recycling a soda can saves 96% of the energy used to make a can from ore and produces 95% less air pollution and 97% less water pollution.
• An aluminum can recycled today will be back on the grocery shelf in about 90 days.
• Recycled steel is used to make new steel products including packaging, cars, lawnmowers, appliances, and construction materials.
• Making new steel products from recycled steel instead of virgin ore reduces water use by 40%, water pollution by 76%, air pollution by 86%, and mining wastes by 97%.
• For every ton of steel recycled, 2,500 pounds of iron ore, 1,000 pounds of coal and 40 pounds of limestone are preserved.
• Enough energy is saved each year by recycling steel to supply the city of Los Angeles with almost a decade worth of electricity.

Motor Oil

• Motor oil never wears out; it just gets dirty. Oil can be recycled, re-refined and used again, reducing our reliance on imported oil.
• Certified Used Motor Oil Collection Centers pay 16¢ a gallon for used motor oil.
• Motor oil that is poured onto the ground or dumped down a storm drain pollutes groundwater and the surrounding bodies of water.
• Used motor oil can be refined into fuel oil. One gallon of oil, when reprocessed, can generate enough energy to meet the electricity needs of your home for half a day.

Glass & Plastic Bottles

• Making glass from recycled material uses 50% less energy than making virgin glass.
• Recycled glass generates 20% less air pollution and 50% less water pollution than making virgin glass.
• Glass never wears out - it can be recycled over and over again.
• Over 41 billion glass containers are made each year.
• Over a ton of resources is saved for every ton of glass recycled - 1,330 pounds of sand, 433 pounds of soda ash, 433 pounds of limestone, and 151 pounds of feldspar.
• Producing a ton of glass from 100% raw materials creates 384 pounds of mining waste. Using 50% recycled glass cuts this waste by about 75%. Plastic
• Five recycled soft drink bottles make enough fiberfill for a man's ski jacket. Thirty-six recycled bottles can make one square yard of carpet.
• Recycled soda bottles can be spun to make fiber filling for pillows, quilts and jackets.
• Five soda bottles yield enough fiber for one extra large T-shirt.
• It takes 25 two-liter bottles to make a sweater.
• It takes 35 two-liter bottles to make enough fiberfill for a sleeping bag.
• HDPE (detergent bottles, milk jugs, plastic yogurt containers) can be recycled into plastic pipes, plastic lumber, flowerpots, trashcans, or bottles used for non-food applications (for example, soaps).

Green Waste

• Yard waste is collected and ground up into mulch or composted into useful soil amendments.

Other Facts

• Recycling all of your home's waste newsprint, cardboard, glass, and metal can reduce carbon dioxide emissions by 850 pounds a year.
• Recycling generates jobs and revenue.
• 75% of our trash can be recycled.

Protect yourself from identity theft

From the Tempe Police Crime Prevention Unit

• Shred your documents
• Don't leave mail in your home mailbox
• Don't leave personal information in your vehicle
• Don't give personal information over the phone / internet unless you initiate the contact
• Be wary of promotional scams
• Change passwords often
• Add yourself to the national 'do not call' registry www.donotcall.gov or call 800-382-1222
• Order free annual credit report from: www.annualcreditreport.com or call 877-322-8228.
  
• If you are a victim of identity theft, call Tempe PD at 480-350-8311

More info at www.tempe.gov/cpu/IdentityTheft.htm

My Two Cents: The free annual credit report is great. Please be aware that it does NOT include your credit score just your credit history. This means that you have to pay to get your credit score if you want that. :(

Make Every Day Earth Day

April 22, 2010 marks the 40^th Anniversary of Earth Day. But every day can be Earth Day if each of us does our part to preserve the environment.

Did you know?

• The garbage in a landfill stays for about 30 years.
• Each person throws away approximately four pounds of garbage every day.
• One bus carries as many people as 40 cars!
• More than 1/3 of all energy is used by people at home
• Most families throw away about 88 pounds of plastic every year
• We each use about 12,000 gallons of water every year
• 1/3 of all water is used to flush the toilet.
• The 500 million automobiles on earth burn an average of 2 gallons of fuel a day.
• Each gallon of fuel releases 20 pounds of carbon dioxide into the air.
• Approximately 5 million tons of oil produced in the world each year ends up in the ocean.
• The energy we save when we recycle one glass bottle is enough to light a traditional light bulb for four hours
• For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
• Recycled paper requires 64% less energy than making paper from virgin wood pulp, and can save many trees
• Every ton of paper that is recycled saves 17 trees
• The amount of wood and paper we throw away is enough to heat 50 million homes for 20 years
• Earth is 2/3 water. But all the fresh water streams only represent one hundredth of one percent.
• 14 billion pounds of trash is dumped into the ocean every year
• It takes 90% less energy to recycle aluminum cans than to make new ones
• 5 billion aluminum cans are used each year
• 84 percent of all household waste can be recycled.
• Computers pose an environmental threat because much of the material that makes them up is hazardous. A typical monitor contains 4-5 pounds of lead.
• Each year billions of used batteries are thrown away in the United States. This constitutes 88% of the mercury and 54% of the cadmium deposited into our landfills
• One gallon of motor oil can contaminate up to 2 million gallons of water. So dispose it properly!
• Here is an example of the water we use everyday:

3-7 gallons for toilet,
25-30 gallons for tub,
50-70 gallons for a 10 minute shower,
1 washing machine load uses 25-40 gallons,
1 dishwasher load uses 9-12 gallons

• Here is an example of how long it takes some things take to break down:

plastics take 500 years,
aluminum cans take 500 years,
organic materials, take 6 months,
cotton, rags, paper take 6 months.

Let’s do our share.

Peanut Energy Bars

This carbohydrate-rich bar, full of nuts, seeds, fruit and oats, was adapted from Amy Harrison's prize-winning submission in the Plains (Georgia) Peanut Festival recipe competition sponsored by The Peanut Institute. It includes a little protein, and is a great grab-and-go pre-workout snack on mornings when you don’t have time to digest a full meal.

Ingredients

· ½ cup dry roasted salted peanuts

· ½ cup roasted sunflower seeds, or other chopped nuts

· 2 cups raisins, or other chopped dried fruit

· 2 cups rolled or instant oats

· 2 cups toasted rice cereal, such as Rice Krispies

· ¼ cup toasted wheat germ (optional)

· ½ cup creamy or crunchy natural peanut butter

· ½ cup packed brown sugar

· ½ cup light corn syrup, or honey

· 1 teaspoon vanilla extract

Directions

1. Coat a 9-by-13-inch baking pan with cooking spray.

2. Combine peanuts, sunflower seeds (or other nuts), raisins (or other dried fruit), oats, rice cereal and wheat germ (if using) in a large bowl.

3. Combine peanut butter, brown sugar and corn syrup (or honey) in a large microwaveable bowl; microwave on High until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated.

4. Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Let stand for about 1 hour to harden. Cut into bars.

Taken from EatingWell.com

Quotes

"Your only obligation in any lifetime is to be true to yourself." - Richard Bach