Hi, I'm Teresa, and welcome to My Fresh Kitchen. Today, I want to talk to you about healthy food for walkers. Walking is such a fantastic activity. Just about anyone can do it, you can do it anywhere and it's completely excuse free. Now the calories you're gonna burn on your walk vary tremendously depending on the size and also the intensity of your walk. You can burn anywhere between 120 and 700 calories per hour, but on average, a moderately paced walk will burn about 260 calories per hour. Now you want to make sure you fuel your walk, so before you go, about an hour, you'll want to make sure you have a source of carbohydrates to give you energy. And then after you come home from your walk, you'll want to refuel with some more sugar and carbohydrates to repair your glycogen, but also some protein to refuel your muscles. Great examples would be chocolate milk, or a low calorie protein shake. But it's also important to think that if you pre-fueled, and you post-fueled, and you had 400 calories, but you only burned 260 calories on your walk, that you had a little bit of a calorie overload, and that's okay, but you'll want to make sure you include that in your full daily calories. The worst thing you can do is go for an hour walk, and feel like you earned your self a pancake feast, and then you've undone all the good of your walk.