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Podiatrists Explain the Symptoms and Causes of Bunions

Podiatric problems are always a big issue because you need your feet to take you where you need to go. A bunion can make wearing shoes impossible for some. It’s part of a progressive bone disorder that starts at the base of the big toe.

The large, bony bump is hard to ignore, and when putting on your socks and shoes, bunion pain can be unbearable. It will only get worse if not treated, and it can cause problems with neighboring toes too. The medical term for a bunion is a hallux valgus.

The boney structure forms at the MTP joint or the metatarsophalangeal. It’s a structural problem that messes with the integrity of the foot. When this joint is out of alignment, then the entire foot won’t line up correctly.

The bunion is on the first toe, and it will push into the second toe, making it crooked. The joint will stick out and make walking painful.

bunions

The Causes of Bunions

Bunions develop primarily in adults, but in some rare instances, they will appear in younger children. If a juvenile has an issue with these bone growths, it’s due to a hereditary condition. It’s possible to have hallus valgus from birth but never get an actual bunion.

As your shoes become crowded, the misalignment of the toes will increase the risk of developing this bony structure. However, crowded toes won’t directly be the cause of your bunion.

It’s rare, but a bunion can also form at the base of the small toe rather than the large toe. When this happens, they are referred to as a tailor’s bunion. The medical term is a bunionette.

It’s believed that genetics play a part in the development of bunions, but there can be other factors that come into play. Here is a list of other possible causes:

•Injuries to the foot or toe

•A big toe bone that moves around a lot

•Rheumatoid or different types of arthritis

•Medical issues that affect muscles and nerves

•Feet that haven’t developed properly from birth

•Wearing high-heeled shoes

Having this boney growth on the side of your toe is not that uncommon. It’s estimated that half of all adults will get them and around two percent of children under the age of ten. Though developing bunions in the younger generation is rare, if they are going to occur, it’s almost always between 10-15 years of age.

The toe should move up and down and all around, but the boney growth restricts movement.

Symptoms of Bunions

A bunion is not hard to diagnose as it’s a large bump that sits on the side of the toe. The lump causes the other toes to shift to accommodate for the nodule. Here are some other symptoms of bunions:

•Foot pain

•Numbness

•Tingling or burning sensations

•Swelling on the big toe

•Thicker than average skin on the toe with the bunion

•Calluses on the underside of the foot

•Redness

•Corns

•Restriction in movement on the affected toe

•Can’t wear certain shoes, especially high heels

•May start as a small corn-like lump, but it gets bigger over time

•Walking can be difficult and painful

athlete's foot

Common Complications

Unfortunately, having this boney cyst on the side of your foot can cause all sorts of complications. The following issues have been reported:

•Bursitis – inflammation in the fluid-filled pads that provide cushion to muscles and tendons

•Hammertoe – the joint bends from the pressure of the big toe on other toes

•Metatarsalgia – foot pain that occurs on the ball of the feet

•Calluses

•Foot Pain

•Trouble walking or the inability to walk from pain

•Arthritis

•Toe restriction

If it hurts to put on your shoes, try wearing something like crocs or flip flops that are open or have a full top. It will relieve some of the pressure that is on your foot. However, the only way to correct this problem is to remove the boney growth from the toe.

Making a Diagnosis

It’s not difficult for a podiatrist to make a diagnosis of a bunion. By conducting a physical examination and doing an x-ray, they can easily see the nodule at the base of the toe. The x-ray will give the foot doctor an indication of the severity of the growth and what should be done to treat it.

pedicureLiving with a Bunion

While surgery is an unavoidable way to treat this condition, many people don’t feel their case is bad enough to warrant such an action. There are things that you can do to prolong the inevitable, especially if you’re not in severe pain.

•Adjust your footwear

Wear shoes that allow plenty of room for your feet to move. The bunion will need a wide-with shoe, so you need to ensure you don’t wear anything too restrictive, and that can cause unnecessary pressure on the toes.

•Have your feet measured at a shoe store

Many people measure their feet by putting on shoes that fit. However, it’s common for folks to be wearing ill-fitting shoes. Getting a proper measurement will allow you to buy shoes that are customized for your feet.

Plus, if you try to cram your foot into a shoe that doesn’t fit right, it can cause the bunion to become inflamed from irritation.

• Shoe Inserts

Orthotics are popular choices for all types of foot discomforts. You can find them at just about any drug store around the country. If you need a custom pair, then your podiatrist can fit and make a pair just for your feet. You can purchase these online too.

• Splinting Devices

Putting the toe back into proper alignment can relieve some of the pain as well as make wearing shoes easier. There are special splints that help to straighten the bunion, but you can also use padding or tape to get it into the proper position.

If your bunion isn’t too bad, then this may be all the treatment you need. Plus, if you keep it from becoming aggravated, then you may not require surgical intervention.

• Adjust your activities

If you have increased pain when you stand for long periods, then you should avoid activities that require standing. If contact sports increase your pain, then avoid them. Anything you do to aggravate this growth is only going to cause inflammation and more trouble.

• Use Cold Therapy

If the area becomes swelled, then you need to apply ice for up to 20 minutes. Avoid heat as it may feel good, but it can make inflammation worse.

The Treatment Options for Bunions

You only have two options when it comes to treatment. You can either use medications or have surgery. While ibuprofen helps with pain and swelling, it has some dangerous side effects that you should be wary of with continued use. Herbal remedies, like turmeric and willow bark, can provide the same level of relief without the side effects.

Surgery may be your only option if you are in constant pain, as there is no other way to remove this extra bone. First, they must remove the bunion. They open the skin and remove this excess bone growth. They will also adjust the ligaments if the alignment is terribly wrong.

Second, if the adjacent toe has become hammered because of the strain, it will need to be straightened. They do this by tightening the ligaments and straightening the toe with a pin. The tip of the pin will remain on the outside of the toe for a few weeks, so follow up care is essential.

bunionsFinal Thoughts: Prevention of Bunions is the Best Choice

To prevent bunions in the future, make sure to wear wide toe box style shoes that allow for plenty of breathing room. Also, though high heels with pointy toes are a fashion statement, they should be avoided. Anything that is going to squeeze cramp, press, or irritate the feet should be avoided.

The outlook on someone with bunions varies by case. Some develop a small boney growth that never requires any further intervention. However, others have a bunion that grows so large it causes unbearable pain when they walk.

The key is to adjust your lifestyle and shoe choices at the first sign of this growth as it will worsen over time. Additionally, don’t be alarmed if you get one on both the left and right foot as it commonly occurs in both. If your parents or siblings had these growths, then the chances of you developing them are increased, so you should take the proper preventative measures.

How to Deal Kindly with a Friend Who is Lousy at Keeping Secrets

Having a friend who is lousy at keeping secrets is an unfortunate situation that could end your relationship. It’s one of the basic rules of a friendship, but it still happens, none the less. When you realize a friend betrayed you in this way, you’ll likely be shocked and hurt by it.

Unfortunately, some people may have difficulty keeping things to themselves. Even when they have every intention of keeping their word, they may slip up and mention it to someone else.

You can talk to your friend about this in a thoughtful way. That way, there are no other hard feelings that come out of the discussion. Plus, you can take additional precautions next time to make sure that your secret is safe.

Just remember that being kind is vital, especially if the friendship is important to you. Everyone does or says things that they regret, and your friend may be feeling regret already. Since you’re also feeling regret for confiding in them, keep that in mind the next time you have a secret.

What to Do When Your Friend is Lousy at Keeping Secrets

keeping secrets

1 – Confront Them and Tell Them How It Makes You Feel

While you are confronting them about exposing your secrets, this isn’t the only reason you should talk about it. It’s essential to explain to them not only how angry you are, but also how it hurt you. By talking about it, you’re preventing negative feelings from festering.

If you allow negative feelings to fester, you’re only hurting yourself. It can be detrimental to your well-being and mental health. You have to tell the friend exactly how you felt that they exposed your secret.

You should consider the fact that your friend didn’t realize how serious it was when they told your secret. Talking about it can shed light on it if that was the case, and you can help your friend understand. This chat could be all it takes to make them better at keeping secrets in the future.

Keeping the feelings and thoughts to yourself will not help the situation. The only way to make it better is by talking about it. Just remember to be kind as you are explaining it, because your friend may not have realized the mistake.

2 – Forgive Them Even if They Don’t Apologize

Forgiveness doesn’t mean that you are saying what they did was acceptable. It also doesn’t mean that you are letting anyone take advantage of you. The purpose of forgiveness in this situation is solely for personal reasons.

Just like talking about it will help you avoid negative emotions, forgiveness will, too. Without forgiveness, it will eat away at you and make it worse. You’ll continue to feel awful about what happened, and it’ll take a toll on your mental health.

So, even if your friend doesn’t apologize for not telling someone your secret, forgive them anyway. Not for their sake, but for yours.

You don’t want to live with negative emotions forever. Unfortunately, if you don’t address it with the person who caused it, it’ll linger much longer than necessary. The feelings may end up staying with you forever, and it’ll severely impact your relationship with that friend.

keep secret

Here are the ways you can tell if someone will keep your secrets.

3 – Stop Telling Them Your Secrets

If you have already talked to your friend about keeping secrets that you tell them and nothing changed, it’s time to reevaluate your friendship. This doesn’t mean you have to stop being their friend entirely. Instead, it just means that you have to decide if the relationship should change from what it is now.

Even if that person is your best friend, you have to think about your well-being when deciding. If they have struggled to keep your secrets, knowing that it hurts you, then stop telling them things.

You don’t even have to tell them that you aren’t going to share secrets with them anymore. If you’re worried about upsetting them, just stop telling them without mentioning it. They may notice so that the conversation may come up eventually, but chances are they won’t figure it out.

4 – Find a Friend Who Is Good at Keeping Secrets

Turn to a friend you can that you can trust. Don’t tell all of the details and secrets to the friend that you know will tell others. Find the friends who will keep any secret you ask them to.

Instead of continuing to tell your friend who can’t keep secrets, turn to a friend whom you can that you can trust.

If you find a friend who can keep your secrets, you will find so much relief. You won’t have to keep secrets to yourself, and you won’t have to stress about your secrets being told.

5 – Ask Yourself If the Friendship is Worth Repairing

Even if you decide that you want to end the friendship, you should still confront the friend. Telling them how it made you feel is essential no matter what the future of your relationship is. Sometimes, it’s impossible to repair friendships after a betrayal involving trust.

If you find that the relationship irreparable, you have to make that decision and stick to it. This outcome means that you shouldn’t text or call the friend. You have to make a clean break, or you’ll always have mixed feelings on the situations.

By making a clean break, you’re allowing yourself to walk away with a clear conscious. You’ve forgiven, explained your feelings, and decided to end the relationship. This move will enable you to heal and move on positively.

6 – Remember That Trust is Important in a Friendship

It is essential for both you and the friend who exposed your secret to remember that trust is important. You can’t have a healthy relationship if there is no trust between the two of you. This could always be a burden on the friendship, causing lingering negative emotions.

If you think that trust cannot be quickly earned back, stepping away may be best. If you decide to continue the friendship, make it clear that your friend has to earn the trust back.

It may take time, or it may occur sooner than you think. Either way, trust is important and will have to be earned back at this point.

The Way to Make Sure Your Secrets Are Always Safe

pop meme

Keep Them to Yourself

Sometimes it feels so important to get something off your chest. It may be best to ignore these feelings, however, because you never know who you can fully trust. If your secret is serious and you don’t want it out, force yourself to keep it inside.

You never know when a relationship with a friend will end, and they will look for a way to hurt you. Additionally, the one person you trusted may turn to their significant other or family member. The friend may think that the person they choose to tell will also keep the secret, but that is rarely the case.

Just because your friend trusted the person that they told your secret to doesn’t mean that you should, too. Remember that the people your friend trusts have little loyalty to you, so your secrets are not safe with them. If this happens, your friend likely didn’t mean to hurt you, but the damage will have been done anyway.

The only way to completely prevent your secrets from being exposed is by keeping them to yourself. There is one other safe place you can turn to for complete secrecy, however. You won’t have to worry about your secret being exposed, and this is with a therapist.

Talk to a Therapist (not your friends)

Sometimes, keeping a secret to yourself can be impossible. It’s good to talk about what is bothering you, especially if it is causing negative emotions. When this happens, and you don’t want to risk your secret getting out, consider a therapist.

When you tell something to a therapist, you can guarantee that they are good at keeping secrets. This is because they are legally required to keep what you have told them confidential. Even better, a therapist can help you work through it in ways that a friend can’t.

keeping secretsFinal Thoughts on How to Cope with a Friend Who is Bad at Keeping Secrets

It is hard to deal with a friend who isn’t good at keeping secrets. You will likely be hurt and feel betrayed, but all you can do is explain to your friend how it upset you. If the friendship is important to you, make sure you are kind when you confront them.

The next time you have a secret that you want to keep, consider other ways you can deal with it. You can choose a different friend to confide in, or you can keep it to yourself.

If keeping it to yourself isn’t an option, a therapist can help, too. Then, you won’t have to worry about a friend keeping your secrets for you. You’ll be able to get it off your chest and feel secure knowing that your secret is safe.

10 Veggie Burgers Too Good To Pass Up

So many people today are switching to a vegetarian diet. Why? Some want a healthier, meat-free lifestyle. Others find it an ethical way of life. Still, others eat vegetarian meals several times a week to trim their physique. Whether you want to cut fat from your diet or pursue a vegan lifestyle, these ten veggie burger recipes are too good to pass up.

Please note that these are vegetarian recipes–not vegan. In many cases, the veggie burger uses egg for a binder. If you eat a vegan diet, feel free to experiment with egg-free substitutes.

Ten Scrumptious Veggie Burger Recipes

There is nothing like the delicious flavor of a juicy, savory cheeseburger straight off the grill with all the fixings. While the occasional meat treat is well deserved this summer, it might be worth looking at a delicious veggie burger recipe to slim your waistline and expand your palette. Check out these mouth-watering recipes to get you started on your summer taste adventure!

veggie burger

1. The “Classic” Burger

You’ll swear you are eating meat when you dig into this delicious treat. Top with all kinds of fixings for some serious barbecue fun!

Ingredients:

  • Two cans black beans, rinsed and drained
  • 1/2 yellow onion, chopped
  • Two cloves minced garlic
  • One large egg
  • 1/2 cup plus 2 Tbsp vegan mayonnaise, divided
  • 3/4 cup plain bread crumbs
  • salt and pepper
  • 2 Tbsp canola oil
  • 4 slices white cheddar
  • 3 Tbsp ketchup
  • Four hamburger buns or kaiser buns
  • One sliced tomato
  • romaine lettuce leaves

Directions:

Pulse black beans, onion, and garlic in a food processor till finely chopped. Transfer to a large bowl and combine with mayonnaise, egg, and panko. Season generously with salt and pepper; form the mixture into four patties. Press down hard; these beauties can fall apart when cooking if you don’t. Heat canola in a large skillet over medium heat; cook patties about 5 minutes per side, or till golden brown and warmed through.

In the final moments of cooking, top each burger with a slice of cheddar to melt. Combine 2 Tbsp mayo and ketchup in a bowl, spread on both halves of each bun. Top each bread with tomato, lettuce, onion, pickle, and whatever other toppings tickle your fancy.

2. Portabello burger

Nothing says meaty and substantial like a flavorful mushroom, and the portobello is the king of all mushrooms! Serve up this delicious veggie burger option at your next gathering, and it will have vegetarians and carnivores alike singing your praises.

Ingredients:

  • Four large portabello mushrooms, stems and gills removed
  • 1/3 c extra virgin olive oil
  • 1 tsp garlic powder
  • 1/2 tsp ground mustard
  • 1 Tbsp Worcestershire sauce
  • Four brioche buns
  • honey mustard
  • lettuce
  • tomato

Directions:

Preheat oven or your grill to 375 degrees. Whisk together garlic powder, olive oil, Worcestershire, and mustard. Dip mushrooms into this mixture and then place them on a baking sheet. Sprinkle with salt and pepper to taste, and then bake for 20 minutes or until soft. Top your shroom with your favorite condiments and serve on split brioche buns.

3. Bean burger

Beans are a flavorful alternative to meat in most vegetarian dishes, and this delicious veggie burger is no exception. Dig in!

Ingredients:

  • Two cans beans (your favorite!), rinsed and drained
  • One pkg shiitake mushrooms, cleaned and chopped
  • 1/2 yellow onion, thinly sliced
  • 1 Tbsp extra virgin olive oil
  • salt and pepper to taste
  • 1/2 cup old fashioned oats
  • 1/2 chopped avocado
  • 1/4 cup loosely packed parsley leaves
  • Two cloves chopped garlic
  • 2 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp cumin
  • vegetable oil or butter for cooking

Directions:

Preheat your grill or the oven to 375 degrees. Spread beans evenly on a baking sheet; place mushrooms and onion on a separate baking sheet and drizzle with the olive oil. Season all with salt and pepper and toss to coat. Bake beans till they start to dry, and their skins begin to split open (about nine minutes). Bake mushrooms and onions for 20 minutes, or till everything is fork-tender.

Add beans, mushrooms, onions, oats, avocado, parsley, garlic, and all spices to a food processor; blend all together until smooth, scraping down the sides of the food processor as needed. Let the mixture rest for 10 minutes in the fridge, and then form into 4 patties.

Coat a large skillet with oil or butter and heat up. Add burgers to the pan and cook through till warmed and golden brown on each side, about five minutes.

Serve with your favorite toppings—cheese, tomatoes, condiments, pickles, onions, lettuce. The more you dress, the more you’ll impress!

4. Bean and quinoa burgers

This power-packed burger is stuffed with flavor and nutrition. You won’t miss the meat as you serve it up with a side of flavorful sweet potato fries and a killer salad.

Ingredients:

  • 3 oz shiitake mushrooms, cleaned, rinsed and chopped
  • 1 medium onion, sliced thick
  • 1 Tbsp olive oil, plus more for cooking
  • salt and pepper to taste
  • 1/2 cup black lentils
  • 1/3 cup red quinoa
  • 6 dried porcini mushrooms
  • 1 tsp low sodium soy sauce
  • 1 beaten egg white
  • sliced Swiss cheese

Sauce:

  • 1/4 cup dijon mustard
  • 1/4 cup vegan mayonnaise
  • minced garlic

Directions:

Preheat the oven or grill to 350 degrees. Tear shiitake mushrooms into small pieces and place them on a baking sheet with onions. Toss with one tablespoon of olive oil, salt, and pepper; spread evenly across the baking sheet once more. Roast until tender and brown, about 35 minutes. Stir halfway through cooking time.

Make lentils and quinoa. Bring a large pot of salted water to a boil. Next, add the lentils and bring to a simmer. Cook for five minutes. Add quinoa and porcini mushrooms, continue to cook for 20 minutes more. Drain all through a colander and remove hydrated porcini mushrooms from the mixture.

In a food processor, combine the roasted mushrooms and onions, porcini mushrooms, soy sauce, and egg white. Add lentil and quinoa mixture and process till mostly smooth; there should still be some chunks in your mixture.

Heat 1 Tbsp olive oil in a large skillet; form thin patties from your mixture and add to the hot skillet. Sear and crisp for five minutes on each side, adding more oil to the pan if necessary. If desired, add a slice of Swiss cheese for extra flavor and let melt on one side of the burger.

Make your sauce with mustard, garlic, and mayo; spread on buns and top with your favorite burger toppings. Enjoy!

protein

5. Falafel burger

You’d be hard-pressed to find a veggie burger out there with more flavor than this one. Mix up some exotic taste combinations for a truly unique burger experience.

Ingredients:

  • 2 cans drained and rinsed chickpeas
  • 1 small red onion, chopped
  • 2 cloves roughly chopped garlic
  • 1/2 c parsley leaves
  • 4 chopped green onions
  • 1 tsp cumin
  • 1 tsp coriander
  • One-fourth cup all-purpose flour
  • salt and pepper to taste
  • 1/4 cup vegetable oil
  • 1 cup plain Greek yogurt
  • One cup finely chopped cucumber
  • 2 Tbsp freshly chopped dill
  • juice of 1 lemon
  • buns and toppings for serving

Directions:

Preheat oven to 375 degrees. Spread chickpeas on a baking sheet and roast 8-10 minutes. Let cool slightly. Combine cooled chickpeas, onion, parsley, green onion, cumin, coriander in a food processor and blend until it forms a thick paste, scraping down the sides as needed. Transfer to a large bowl.

Stir in flour, season with salt and pepper and form into 4-6 patties. Add oil to a large skillet and heat; add patties to the skillet and cook will golden brown and warmed through on both sides, about 3-5 minutes.

To make cucumber sauce, Combine yogurt, cucumber, dill, and lemon and stir till well combined. Assemble burgers by placing a burger on each bottom bun, then slather the burger with sauce. Top with your favorite toppings for added flavor.

6. Buffalo Bill Burger

This one really takes the cake; it could be served at the best burger house in town, and no one would know the difference between premium angus beef and this savory beauty.

Ingredients:

Fries:

  • 3 pounds unpeeled russet potatoes
  • 3 Tbsp olive oil
  • 2 tsp seasoned salt
  • 1 tsp pepper

Burgers:

  • 2 cups cooked quinoa
  • 1 1/2 cups black lentils, mashed
  • One large egg, lightly beaten
  • 1/2 cup buffalo sauce
  • One clove of minced garlic
  • 1 Tbsp freshly chopped cilantro
  • salt and pepper to taste
  • 1/2 cup sharp cheddar cheese, grated
  • 1/4 cup crumbled blue cheese
  • 3 Tbsp olive oil
  • favorite burger toppings
  • Blue cheese buffalo sauce:
  • 1 stick butter
  • 1/4 cup all-purpose flour
  • 2 ounces cream cheese
  • 2 cups freshly grated cheddar cheese
  • 1/2 cup Franks red hot sauce
  • salt and pepper to taste

Directions:

In a large bowl, combine cooked quinoa, mashed beans, egg, buffalo sauce, cilantro, salt, and pepper. Mix well to moisten these ingredients, then add the shredded cheddar cheese. Form into 5-6 burger balls; stuff blue cheese into the center of each ball and re-roll once more. Cover and place into the fridge.

Meanwhile, try your hand at making the fries–preheat oven to 450 degrees. Using a veggie spiralizer, spiralize the potatoes into fries. Cut the fries into smaller lengths, then place into a large bowl and drizzle with olive oil, then season with salt and pepper. Toss to evenly coat, then spread evenly onto a baking pan and roast for 40 minutes, stirring halfway through cooking time.

15 minutes before fries are to be done, heat oil in a large skillet. Place burgers into skillet and cook till crispy and golden brown, about 5 minutes per side. Keep them warm and move on to the cheese sauce.

For the cheese sauce, place butter into a medium saucepan over medium heat. Melt butter, then add flour and stir vigorously to combine. Whisk in milk, then turn down to low and heat through till the mixture becomes thick and bubbly. Add cream cheese and cheddar cheese and stir till melted, then add hot sauce, salt and pepper and season to taste. To assemble these beauties, place a burger on each bun, then top with slices of avocado, extra blue cheese, and a handful of fries. Drizzle all with cheese sauce, strap on a bib, and dig in!

veggie burger

7. Ultimate veggie burger

This one is truly a rainbow burger, full of flavor, color, and packed with nutrition, it is sure to be a crowd-pleaser at your next backyard barbecue.

Ingredients:

  • 2 cups peeled and cubed beetroot
  • 1 cup cooked quinoa
  • 1 Tbsp olive oil
  • One egg
  • 1 finely diced onion
  • 2 minced garlic cloves
  • 2 Tbsp bread crumbs
  • 1 Tbsp flax seeds
  • 1 tsp melted coconut oil
  • 2 tsp lemon juice
  • 1/4 tsp chili flakes
  • 1 tsp sea salt

Dressing:

  • 1 ripe avocado
  • 2 Tbsp tahini
  • 3 Tbsp lime juice
  • 1 garlic clove
  • 1/4 tsp sea salt

Fries:

  • 2 peeled sweet potatoes, cut into strips
  • 1 tsp olive oil
  • 1 Tbsp cornmeal
  • Buns and toppings of choice

Directions:

Preheat oven to 375 degrees. Place the beets on a lined baking sheet, rub with olive oil and roast for 30 minutes. Remove from the oven and set aside to cool. Place beets in a food processor and pulse 2-3 times, but do not mash completely. Transfer beet mixture to a large bowl and add other burger ingredients, stir to combine. Shape the mixture into patties and place on a lined baking sheet. Bake each side for 15 minutes, flipping after each 15 minute timer is done.

At the same time you are baking the burgers, roast the sweet potatoes. Place strips on a baking sheet and drizzle with olive oil, then sprinkle with salt and pepper; toss to coat. Bake for 30 minutes, stirring halfway through. Combine all ingredients for dressing, making sure to mash the avocado well, and be ready to top baked burgers with all when finished.

Remove potatoes and burgers from the oven; place a burger on top of each bun, top with burger fixings, a few sweet potato fries, and finish with your glorious sauce. No one will miss meat eating tonight with these succulent and beautiful burgers.

8. Spicy cauliflower burgers

Just when you thought cauliflower couldn’t be used for anything else, here you go! This burger is “meaty” and tasty, satisfying your primal urge to chew. Chow down!

Ingredients:

  • 3/4 cup cooked quinoa
  • 1 head cauliflower
  • 3-4 Tbsp oil, divided
  • cajun seasoning
  • two cloves minced garlic
  • 3/4 cup breadcrumbs or ground almonds
  • 3/4 cup shredded pepper jack cheese
  • Three eggs
  • 1 1/2 tsp salt

Directions:

Preheat oven to 400 degrees. Cook quinoa according to package directions, but use 1 cup broth water to keep it from getting too dense. Cut cauliflower into florets, place on baking sheet and drizzle with olive oil, sprinkle with salt and pepper.

Roast for 30 minutes and then let cool. Pulse through a food processor till it resembles rice. It should be slightly mushier than rice; enough to hold its shape when combined with other ingredients. Combine the cauliflower with all other burger ingredients and mix well; form into patties.

In an oiled skillet, cook patties till crispy and golden brown on each side, turning after 5-6 minutes. Arrange your burger with coleslaw, chipotle mayonnaise, sliced veggies, and extra cheese for added flavor.

9. Veggie big mac

This veggie burger is a healthy take on an American classic–all of the taste with only a fraction of the calories. That unhealthy craving for a mac can now be satisfied with this delicious and nutritious burger.

Ingredients:

  • One sweet onion, chopped
  • 1 cup grated carrot
  • 1 1/2 cups grated zucchini
  • 4 minced garlic cloves
  • 3 cups chopped white button mushrooms
  • 1/4 cup Braggs liquid aminos
  • 1 cup oat flour
  • 1 cup sunflower seeds
  • salt and pepper to taste
  • One cup Organic Girl sweet pea shoots, divided
  • 1 tbsp coconut oil
  • 1 tbsp thousand island dressing per burger
  • 1/2 avocado, sliced
  • burger buns

Radicchio slaw:

  • 3 cups shredded radicchio
  • 1/2 cup soaked cashews
  • 1 Tbsp apple cider vinegar
  • 1/2 cup unsweetened almond milk
  • 1 tbsp lemon juice
  • 1 tbsp oregano
  • 1/2 tsp paprika
  • salt and pepper to taste

Directions:

Heat coconut oil in a large skillet over medium heat. Add onions and garlic and sauté for 5 minutes. Throw in grated carrots and zucchini and cook for 7 minutes; season whole mixture with salt and pepper. Add mushrooms and cook for an additional 7 minutes, or till everything is tender.

Using a blender or food processor, grind up rolled oats and sunflower seeds till they resemble flour. Mix all dry ingredients together with seasonings. Using a slotted spoon, transfer vegetables to dry mixture bowl, leaving out excess liquid. Toss veggies in flour till well combined; add 1/4 cup aminos and mix well. Place mixture in the freezer for 5 minutes to set.

Once the mixture has set for a few minutes, take out and roll/press into balls/patties. Line a baking sheet with parchment paper and place burgers onto paper. Place into an oven preheated to 350 degrees and bake for 40 minutes, turning over at the halfway mark.

While the burgers are baking, prepare the slaw. Place all ingredients except radicchio into a high-speed blender and blend until smooth and creamy. Taste and season as you go. Make sure to drain cashews before adding to the food processor or blender. Add mixture to radicchio and toss well.

To serve burgers, place burgers on each bun, then top with thousand island dressing, pea shoots, avocado slices, and top with a dollop of slaw. There you have it—veggie burger goodness!

10. New Mexican green chili and bean burger

The flavor of the Southwest is calling; are you ready? This flavorful burger really kicks it up a notch, with bold flavor, vibrant color and a taste that is out of this world.

Ingredients:

  • 1 tsp olive oil
  • 1/2 red onion, finely diced
  • 2 cloves minced garlic
  • 1 diced red bell pepper
  • One large green chile, seeded and chopped
  • 1 tsp cumin
  • 1/2 tsp oregano
  • 1 tsp chili powder
  • One can low sodium black lentils, rinsed and drained
  • 1/2 cup sweet corn
  • 1/3 cup fresh chopped cilantro
  • salt and pepper to taste
  • One egg
  • 1/2 cup gluten-free oat flour
  • butter or nonstick cooking spray

Directions:

Heat olive oil in a large skillet over medium heat. Add onions and cook for 3 minutes. Then add garlic, chiles, and red peppers, cook an additional 3 minutes. Remove from heat and stir in cumin, oregano, and chili powder; transfer to a bowl to cool.

Add beans to a food processor and pulse till slightly chunky. Transfer beans to the rest of the mixture. Next, add in the cilantro, corn, salt, and pepper. Stir, taste, and adjust your seasonings if necessary.

Add in egg and oat flour and stir till well combined. Divide into 6 firmly packed patties and transfer to a baking sheet; put in the fridge to cool and set. Add flour if it is looking too wet, but don’t overdo it!

Spray a large skillet with nonstick cooking spray and heat over medium-high heat. Cook burgers for 5-7 minutes on each side, turning and cooking 5-7 minutes more. To serve, top burgers with avocado, tomato, cheese, lettuce, onion, and any other type of savory fixings that your heart desires. Delicious!

hummus

Get great hummus recipes. Hint, they make a great spread for your veggie burger!

Final Thoughts on Enjoying Veggie Burgers

No need to fuss too much with these wonderful veggie burger recipes. So serve them with pride, and gobble them up. Of course, you will know that you are doing something great for yourself and the environment. Bon Apetit!

6 Healthful Herb Plants You Can Grow in Water (no soil needed)

Despite your craving for salt, excessive intake can harm you. Instead, why not consider growing healthy herbs that support wellness–especially circulatory and heart health?

Most of our food wouldn’t taste the same without the savor of salt, a natural source of vital sodium. However, doctors warn that the American diet leans heavily on the salt shaker, leading to obesity, hypertension, and heart problems. These precautions don’t mean you’ll never enjoy tasty meals again.

If you want your food to take a walk on the flavorful side without a lot of extra salt, consider using fresh or dried herbs. Herb plants can make your dishes taste amazing. Unique blends of herbs and spices can boost your meals’ flavor and benefit your health.

Our Ancient Ancestors Relied on Herbs

herbs and spices heal your body

Herbs are some of the earliest plants cultivated by humans. As our ancestors observed plants that the animals ate, they gathered these plants to see how they tasted. This prehistoric experimentation evolved into the knowledge of roots and herbs for medicinal purposes.

For millennia, cultures around the world depended on herbs for medicine, hygiene, and religious traditions. Much later in history, people found that many herbs lent flavor and delicious aromas to otherwise unpalatable foods. In ancient times, some herbs and spices were so valued that they were used as currency.

No medieval hut was complete without a small kitchen garden, which included several herbs for medicine and cooking. Some of the first herbalists were monks and nuns, who grew sizeable circular herb gardens on their convent grounds. They began the tradition of growing herbs in a circle pattern.

Most native cultures combined their spiritual traditions with the knowledge they collected from nature. According to culture and religion, these learned elders were called medicine people, shamans, and other titles. Throughout Europe and the New World, rootworkers secretly dispensed their herbal wisdom, fearing that they would be falsely accused of practicing witchcraft.

Today, global cuisines are renowned for their unique flavors and blends of herbs and spices. Many home cooks enjoy growing fresh herbs in their kitchen or yard for easy access. Most herb plants are so easy to plant and care for that children can do.

The rootworkers and herbalists of the past instinctively knew what modern science is recently discovering. Many of the herbs used in the kitchen may have many health benefits. Countless studies demonstrate positive associations between these green wonders and good health.

herb plants

The Difference Between Herbs and Spices

We often use these words interchangeably when we prepare food, but there are marked differences. Herbs are usually tender green plants that can be used fresh or dried for consumption. However, spices typically derive from berries, seeds, or bark of specific trees or woody plants and are prized for their scent and flavors.

Starting an Herb Garden at Home

Do you enjoy cooking with fresh herbs? As you wander down the produce aisle in the grocery store, you’ve probably noticed that fresh herbs are pricey. Once you’ve found how inexpensive and fun growing herbs at home are, you’ll probably never buy them at the store again.

All you need is a bright place in your kitchen, such as a windowsill or along a counter facing natural light. You can purchase seeds or herb plants that are ready to be placed into pots of your choice. Before you buy potting soil, this article may change your mind about traditional herbal planting.

How to Grow Your Favorite Herbs in Water

Maybe you’ve already experimented with growing culinary herb plants in your kitchen. What could be cozier and more inviting than a sunny kitchen windowsill lined with potted herbs? Most popular herb choices are a snap to grow in little containers filled with potting soil.

One of the recent buzzwords for avid gardeners is hydroponics. This unique soil-less system uses water to nourish and grow plants like leafy greens. Did you know you can develop some herb plants in water containers instead of potting soil?

Not every herb is an excellent choice for growing in water. Those produced from seeds must be rooted in potting soil before you start buying herbs to plant in water. Research to see which ones can be done successfully.

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Starting to Grow Herb Plants

If you have ever taken the starts of houseplants and rooted them in water, the same process is used for herbs. Use a pair of sterilized scissors to take clippings right about the leaf nodules. Strip lower leaves off and place each cutting in a glass container filled with warm filtered water.

Put your glass containers in a warm place where they will get a lot of indirect natural light. To avoid algae or mold attacks, change the water in each container often. Soon, your herb cuttings will have healthy roots, and you can keep them in their water glasses or plant them in soil.

Just snip off what you need; the herbs will keep growing throughout the season. Herb water gardens are attractive and a definite conversational starter. Here are six common herbs that you might consider increasing.

6 Kitchen Herb Plants to Grow in Water

1. Sweet Basil

Sweet basil is the darling of Mediterranean cuisines, especially Italian. It is native to these warm climates and usually grows as a perennial. The word basil derives from the Latin word royal, an apt description of this lovely herb.

Its thick green leaves have a sweet, peppery taste, making it ideal for pesto or other savory dishes. Basil has many cultivars, each with a unique scent and flavor. It is also a natural anti-inflammatory and can aid in digestive issues.

2. Chives

This fertile member of the onion family grows like a bouquet of grass. They have a mildly sweet onion flavor that is perfect for finishing fish, stews, or vegetables. Sour cream and chives are a perennial pairing that is tasty on baked potatoes.

This herb shares some health benefits with its more pungent cousins, onions, leeks, and garlic. They have natural antibacterial and antiviral properties and may boost your immune system. They can be chopped and consumed fresh or dried.

3. Mint

This herb family is a treasure trove of herbs valued for the excellent, sweet flavor they add to savory foods and confections. Whether you prefer peppermint, spearmint, or other classics, you probably love them for their scent and taste.

This herb is often used in dental products and many medicines for its cooling properties in the mouth and digestive system. Studies have shown that peppermint can quench heartburn and help other digestion problems. It also makes a lovely herbal tea that may bring restful sleep or soothe breathing problems.

4. Sage

A whiff of this earthy, peppery herb takes your mind back to your family’s Thanksgiving feasts. It’s one of the quintessential herbs for mild meats like poultry and fish. The ancients associated it with wisdom from the gods and used it in cooking, medicine, and spiritual rituals.

This venerable herb isn’t just for turkey anymore. Health experts believe that because sage is rich in vitamins and minerals, it can fight free radicals in the body that damage cells. It may also boost immunity and fight certain cancers.

5. Oregano

This zesty herb may be the star ingredient in many Italian sauces and dishes, but it was first cultivated in Greece. Associated with Aphrodite, the goddess of love, the Greeks believed it was a powerful love potion. This herb has traveled from the Mediterranean worldwide as a delightful spice for sauces, meats, and greens.

Many healthcare professionals tout the power of oregano oil for its high antioxidants, vitamins, and minerals. It fights harmful bacteria and is a natural anti-fungal agent. Add fresh leaves of this herb to your salad to help your immune system.

6. Lemon Balm

A balm is a natural substance that soothes and heals, an apt name for this fragrant member of the mint family. For years, people have grown this lemon-scented beauty to attract honeybees and to make a tasty tea. It is a perennial thrives in gardens, pots, or water containers.

If you adore this herb, then you will also love some of its health benefits. Research has shown this herb can bring more restful sleep and may ease symptoms of anxiety and depression. If you drink a cup of lemon balm tea each day, it may improve your brainpower.

herb plantsFinal Thoughts on Growing Herb Plants with Ease

Remember that just because something is natural doesn’t always be right for you. Talk to your professional healthcare advisor about any herbs you consider for medicinal reasons. Some herbs shouldn’t be consumed if you have a disorder or are taking certain prescription medications.

You needn’t be a master gardener to successfully grow herb plants in the water at home. These are a few flavorful herbs you can consider for pool growing. With a few cuttings, glass jars, and some water, you can have an inside herbal garden that will reward you with fresh herbs and improved health.

Astrology Explains 15 Things Never to Say or Do Around a Leo

Astrologers can agree that Leos are the proud lions of the zodiac. They love compliments, can’t stand to lose an argument, and generally want to know they’re always loved. As such, most are incredibly confident and protective. They also like to be the center of attention.

Powered by the sun, Leo welcomes the limelight. Indeed, they are in their best form when they receive praise. Leos always needs the right energy to shine the brightest, so you should always be intentional when speaking with any lions in your life.

Never Say These 15 Things to a Leo

While this sign is very proud, they are also quite sensitive. What may seem like a simple comment to some can quickly cut to Leo’s core. If you have a Leo in your life that you love, make sure you never say the following things to them:

Leo

1. “Stop making it about you!”

Though this sign knows the world doesn’t revolve around them, they depend on their loved ones to make them feel like they’re the center of attention. Like the sun, they want to know their importance to everyone’s lives.

This is why it can be harrowing when someone close to them makes them feel bad for making situations about them. This sign is most comfortable when they have others hanging off of their every word.

Before you tell your loved one that they’re not always the center of attention, try to hear them out when they do talk about themselves or draw references from their own lives. In most cases, this is their way of relating to you.

2. “Don’t worry about it, I’ll do it.”

If you rely on this fire sign to finish a project with you, you must show them that you trust they will take care of it. This sign hates nothing more than feeling like they’ve let someone they care about down.

This sign wants to control their own lives and will get angry if they feel you’re taking that control away. Even if this sign can’t lead the way in everything, always make sure they ask for help before you try to take care of it independently.

Remember, this sign often hides their insecurity and fear by regaining control. Make sure to respond to this by taking the time to understand and allow them to open up to you.

zodiac sign

3. “I forgot about our plans.”

We all miss essential dates and forget other details, but forgetting to invite a fire sign to an event is incredibly offensive. This sign absolutely hates to feel forgotten and will be very profoundly hurt if it ever happens to them.

You must quickly make things right if you’ve forgotten your fire sign. Ask this fire sign for forgiveness as you genuinely express how sorry you are. Then, let them get their anger out as the share how your actions made them feel.

You can get back into this sign’s good graces by validating them. Explain to your loved one how much you care for them, and eventually, they’ll return to being the powerful sun you know and love.

4. “Stop holding onto things, just let it go.”

This fire sign is complex and emotional. They’re not always going to forgive and forget in certain situations. In some cases, this sign may even bring up things that happened in the past as if they just happened yesterday.

While it can be annoying to rehash certain things with your loved one, this is how this sign works things out. Instead of telling this sign to “Let it go”, talk to them about what they’re experiencing. Chances are, if you allow this sign to be shared, they can start letting it go on their own.

5. “I already complimented you.”

Enough is never enough for this sun-powered sign. This sign feeds on the positive energy of others’ compliments and affection. For example, if your lion keeps asking you if you like something, they seek validation.

For some, one compliment is all that’s needed, but this isn’t the case with this sign. Feel free to let loose with your compliments and signs of affection. Oftentimes, all this sign needs is to know that you believe in them and they’re doing enough.

6. Never tell a Leo, “You’re so self-centered.”

While this sign is happy to be the center of attention, never call them self-centered. This sign likes to think the world constantly revolves around them, though they know it doesn’t.

Pointing out this personality trait using the word “self-centered” will anger your loved one. It’s best to talk about your feelings and ask them to focus their attention on you for now.

aura-color

Click here to find out what color Aura you have!

7. “I didn’t know you were so needy.”

All of us are needy from time to time. This sign especially craves attention and wants to know that their loved ones are there for them.

Don’t make your fire sign feel bad for this. Show them how much you care by laying on the love.

8. “I’m not sure how I feel, Leo.”

Astrologers believe this zodiac sign to be one of the most confident and self-assured signs. As a result, this sign wants to know that others around them are just as confident and are doing what they believe is right.

If you tell a fire sign that you haven’t made up your mind about an important decision, you may unintentionally offend them.

Whether it’s a friendship or a romantic relationship, you should be clear about your intentions and decisions. Even if you really don’t know how you feel, share your thoughts with them. Attempting to communicate with your fire sign is sometimes all it takes.

9. “You’re overthinking it!”

Another way to offend your fire sign is to tell your loved one they are overthinking something.

This sign is deeply introspective and seeks the true meaning in any situation. They are deep thinkers and need the time and space to figure out certain thoughts.

10. “Don’t do that.”

Telling a fire sign what to do and what not to do is a quick way to get into an argument. Ensure your fire sign knows they’re in control of their decisions.

11. “You’re too much.”

The emotions that fire signs feel can be particularly overwhelming. At times, this zodiac sign struggles to handle their feelings.

To truly love this fire sign, you should never make them feel as though they’re too much for you to handle. Give them the chance to work through their feelings while you help them feel safe.

12. “It’s not a big deal!”

Everything in their life can seem like a big deal for a fire sign. If your loved one comes to you to share news, it’s because they want you to get excited about it.

Show your fire sign you’re on their team by always cheering them on.

13. “You always do this.”

The world “always” can be pretty triggering to a fire sign.

This word can make your loved one feel as though you’re constantly dissatisfied with their actions. Instead of reacting this way, try to have a rational conversation about both the individual’s behavior and any patterns you’ve noticed.

14. “Why are you like this?”

Leos have very strong personalities and need partners and friends that let them be themselves.

If you question this sign’s personality or lifestyle choices, you tell them you aren’t happy with who they are. To a fire sign, these are fighting words.

15. “You have to change.”

Fire signs have a strong opinion of themselves, so they’ll lash out at anyone who isn’t completely happy with who they are.

They’ll be deeply wounded if you ever tell this sign that they need to change. This sign loves to know how much they matter to their loved ones and wants to be accepted. Be sure to tell any fire signs in your life that you love them for who they are.

Leo

Learn how to manage your anger, according to your zodiac sign.

Final Thoughts on the Things You Should Never Say to a Leo

This sign is a confident yet sensitive creature. They bruise easily, so it’s essential to always choose your words carefully with this sign.

Treat the fire signs in your life gently and with love. By laying on the affection and working to understand them truly, you’ll see their personality shine like the stars they are.

Doctors Reveal 10 Reasons Why You Should Take A Walk Every Day

Walking has skyrocketed in popularity. New technology like apps and step counters help you track how long and far you’ve strolled. You may wonder about the benefits of hitting the pavement. So, what are the many reasons why you should take a walk every day? Let’s take a look.

How much exercise does a person need?

It’s recommended that all adults get some physical exercise. Doctors suggest you get at least 150 to 300 minutes of exercise a week, with 75 to 150 minutes of that should be a mixture of moderate to vigorous aerobic activity. But one study found that even if you didn’t get intense exercise but regular exercise, you’ll still get health benefits.

How fast should you walk?

Healthy walking should last anywhere from ten to twenty minutes. You should keep a good pace, three miles per hour, equal to 120 steps per minute. If you want to exercise to lose weight, you can go four miles per house for fifteen minutes even faster. This works out to 135 steps per minute.

walk

Here are some reasons to start walking

Take a look at why this form of exercise enjoys widespread popularity from beginners at exercise to fitness buffs.

 1 – Walking is fun and easy to do

This exercise is something everyone can do. Even the elderly or some with limited mobility can take a light stroll. Find a safe place to walk with level sidewalks or an outdoor track. Take a lap around the track once, and try to increase your circuits around the track to four or five times. Find some friends to walk with so you can chat along the route. You’ll be surprised how little effort it takes but how many great benefits you’ll experience.

2 – Prevents injuries

The downfall of high-intensity aerobic exercise is that you are more prone to injuries. Tendonitis, joint pain, and knee or ankle sprains are common injuries when you do high-intensity exercise. However, this exercise is more moderate, but remember to keep a medium pace for the best results.

3 – It’s free to take a walk

When you take a daily stroll, you need no special equipment. There are no gym fees or exercise class costs. You don’t need special clothing, just a pair of good training shoes. Wear something comfortable while you walk. Remember to wear sunscreen and a hat when you walk in the summer.

4 – A simple way to get active

It’s easy to feel overwhelmed at just the thought of exercising. You may feel intimidated by going to a gym or an exercise class. Your schedule may be so busy you don’t have the time to hit the gym every day. Walking is as simple as walking out your front door. Go around the block or down the street and back. Start small, then add distance. Find a route you enjoy. You can stroll around your neighborhood, walk around a park, or a designated fitness path.

5 –  A walk improves your mood

Walking has mood-enhancing benefits. It can also relieve your stress. That’s because this exercise is a cardiovascular activity that releases endorphins. These hormones get released in your brain and nervous system and help you fight depression. Walking is also a natural way to reduce the moodiness you feel during PMS.

6 – Boosts your immune system

Aerobic exercise, in general, makes your immune system stronger. One study reported that walking more can help you get and stay healthy, and if you do get sick, the illness won’t last as long.

7 – A daily walk gives you more energy

Exercise has a domino effect on your health. You’ll tone up, lose weight, and feel less moody. When you get that exercise daily, you’ll have more energy. The little investment of time spent walking gives you a great payback of more energy to do the other things you enjoy.

8 – Burn calories and fat

Of course, you know exercising will help you burn calories. It also burns hard to lose fat, especially belly fat. It’s a simple way to lose weight without huge changes to your life.

Doctors say that walking helps reduce your appetite. So not only are you burning calories that cause weight loss, but you’re not eating as much. Walking helps you lose burn calories without painful exercise or depriving yourself.

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9 – Improve your joint health

Walking helps your joints and can alleviate the symptoms of arthritis. It also makes you stronger and more flexible. Start slowly and don’t overdo it.

Here are some easy ways to enjoy the benefits of a daily stroll if you suffer from arthritis without hurting yourself:

  • Go low impact: Don’t try to walk too far or too fast the first few weeks. Steadily increase the distance with time.
  • Go slow: Don’t rush; slow and steady wins the race. You won’t get into good shape in one day. It takes weeks of steady, gradual increase in distance and steps.
  • Don’t walk too fast: Don’t strain your muscles. If you feel pain in your knees or hips, slow down immediately.
  • Heat or cold: Some people suggest putting heat on your joints before walking and cold after walking. The heat will warm up your muscles while the cold will relieve any joint swelling or discomfort.

10 – Helps you live longer

So, you may not know that people who walk more live longer. This is because of the health benefits of walking. Plus, you will enjoy the mood-altering nature of exercise. A happier person is a more active person, involved with other people and activities.

Who wants to live to a ripe old age, feeling happy and healthy? I see that hand!

How can you walk more?

So, now you know it’s a good idea to get in a daily stroll. But what if you don’t have time to walk? Or you want to exercise more than just mornings (or evenings)? Here are some simple solutions for you to incorporate more steps into your day.

1 – Plan ahead

Many people keep walking shoes handy if they see a great place to take a stroll – a track, a fitness path you never noticed, or perhaps your friend asks you to go with her during lunch hour. If you keep your shoes in your desk or your car or your locker, you are ready for a spur-of-the-moment walk.

2 – Walking mindset

Walk around while at work. Take the steps instead of the elevator. When you’re a child’s basketball practice, pace as you wait. Having a walking mindset will allow you to rack up some steps in places you never thought about.

3 – Park far away from a store

When you’re out running errands, try to park far away from the store so you’ll need to walk farther. This is a simple but effective way to get some walking in while you’re doing productive things.

4 – Mix it up

You may feel bored with your daily exercise routine. That’s okay. Change it up by walking a new route. Or go further by creating new, higher goals.

Tell yourself, “I’m going to walk to the park today and back.”

Try hiking around a lake or down a fitness trail you’ve never tried.

5 – Walk to the store or coffee shop

You may live relatively near a grocery or coffee shop. Could you stroll a mile or two to the coffee shop? It’s possible! Of course, you should build up your walking over time. If you’ve never exercised, don’t decide to walk 2 miles to the coffee shop. However, that trip can be a great goal!

Be sure to take your water bottle and wear appropriate clothing and sunscreen if it’s sunny. You may surprise yourself how much you enjoy heading off on foot to a store, a park, or for lunch. More and more communities are using sidewalks to encourage people to improve their health.

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6 – Get a step counter

These little devices, whether in a watch form or clip-on step counter device, will help you track how far you’ve walked and how many steps you’ve taken. Seeing your progress is fun, and it motivates you to do more each day.

Generally, you should try for 4,000 to 10,000 steps a day as a good target. If you can do more steps, that’s even better since you’ll reap the benefits of weight loss, a boost in your mood, and you’ll have more energy.

7 – Walk your dog a little bit farther

You need to walk your dog daily, so why not simultaneously reap the great benefits of exercise? Try to take your dog farther every week. Your dog will love it, plus you’ll get more exercise.

Find another longer route to walk your dog than your old route. What if you don’t own a dog? It might be a good reason to adopt a dog. You will get healthier and help save a dog’s life at the same time.

8 – Join a walking group

Many areas have fitness groups you can join. These groups’ primary goal is to get together and walk. It’s a great way to make new friends and exercise simultaneously.

9 – Walk to work

If you don’t live far from work, try commuting on foot to work several times a week. Or if you live far from work, drive or ride the bus halfway, park your car and walk the rest of the way. The fresh air and sunshine will do you good, especially if you sit inside all day.

10 – Don’t give up

If you have an off day or week of not walking, say if it’s raining all week, don’t give up. Find an indoor track or pace around your house more. Don’t talk yourself out of exercising because it’s too cold or too hot. Dress appropriately. You’ll build up the stamina to the weather the more you get out in it. You can even walk in the rain if you don’t see lightning–carry along your umbrella.

The main point is, don’t get discouraged because you failed. It’s okay. Get back into the game and start walking.

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Final Thoughts on Reaping the Many Benefits of Taking a Daily Walk

Getting more exercise of any kind is beneficial for the human body and mind. So no more excuses, strap on those sneakers, give yourself a pep talk and take a brisk walk.

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