Walking Together for Health: Recap of Our Collaborative Walk

This month, we had the joy of coming together for a Collaborative Walk with GirlTrek, the African American Health Program, and Embrace You W.E.L.L. (Walk Eat Live Lighter) Walk With A Doc. The energy was inspiring, and the conversations were rich as we combined movement with education.

Spotlight Topic: Macronutrients

During our walk, we discussed macronutrients—the nutrients our bodies need in larger amounts to thrive. The key message? All macronutrients are important. Restricting or eliminating an entire category can do more harm than good. Instead, balance is the goal.

Here are some highlights from our discussion:

🔑 Key Points

• Carbohydrates, proteins, and fats are all essential to fuel our bodies.

• Balanced daily intake looks roughly like this:

  • Carbohydrates: 30–35% of calories

  • Fats: 30–35% of calories

  • Protein: about 0.8 grams per kilogram of body weight

    • Example: an 80 kg (176 lb) person needs at least 64 g of protein per day, which breaks down to about 22 g per meal.

• Added sugars should be limited, as too much can increase the risk of chronic disease.

  
  

🥩 What Does 22g of Protein Look Like?

• Breakfast: 3 egg whites (~22 g protein)

• Lunch: Lean chicken breast with salad (~23–43 g protein depending on portion)

• Dinner: ½ cup whole grain rice + Brussels sprouts + 4 oz lean salmon (about the size of your palm, ~31 g protein)

  
  

This example shows how achievable protein goals can be when spread across the day with simple, balanced meals.

🍞 The Bread Question

One participant asked about bread—should it be avoided?

The answer: Not all bread is created equal. When choosing bread, look for:

• Whole grains listed as the first ingredient; Aim for sprouted wheat or ancient grains as main ingredients.

• At least 3 grams of fiber per serving

• Lower added sugars

• Avoid processed ingredients like “bleached flour; high fructose corn syrup”

• If you are gluten free skip the wheat but look for the other items.

  
  

Whole grain breads provide longer-lasting energy, more nutrients, and better support for digestive and heart health.

My bread journey: I grew up on breads high in “enriched flour” like white bread or honey wheat. 

Since starting  my Embrace You journey in 2015I’ve transitioned from white/honey wheat➡️whole wheat➡️Ezekiel bread (sprouted wheat), sprouted wheat tortilla or no bread. 

I view bread as a carrier for whatever food I fill it with (ie lean poultry, peanut butter, veggie burger etc). So sometimes I substitute bread for another lower carb “carrier” like lettuce wraps, portabella mushrooms, apples, celery etc. 

Why It Matters

Nutrition doesn’t have to be overwhelming. Understanding that all macronutrients serve a purpose helps us release the idea of “good” vs “bad” foods. Instead, we can embrace a balanced approach that fuels both our daily lives and long-term wellness.

Thank You & Next Steps

A huge thank you to GirlTrek, the African American Health Program, Walk With A Doc, and everyone who joined us for walking, learning, and building community together. We look forward to our ongoing collaboration and many more walks to come.

📅 Fall Walk Schedule

• September 6th – 8:00 am EST

• October 4th – 8:00 am EST

• November 1st – 8:00 am EST

• December 6th – 8:00 am EST

  
  

📍 Location: Dale Neighborhood Park, 125 Dale Dr., Silver Spring, MD 20910

💜 Until next time—keep walking, eating, and living lighter, your way!

Resources

In the meantime, we encourage you to stay connected and keep moving with one of our amazing community partners:

• African American Health Program (AAHP)

• GirlTrek

• Black Girls Run

• Black Physicians & Healthcare Network (BPHN)

  
  

And if you are a Black woman in Montgomery County, ages 40–75, consider joining the Prime Time Sister Circles® (PTSC)—an award-winning program designed to empower women to take charge of their health and live better every single day.

✨ Prime Time Sister Circles® (PTSC) – Free 12-Week Program

• For Black women ages 40–75 living in Montgomery County, MD

• Weekly $10 stipend for participation

• Free personal health plan designed for lifelong success

• Free blood pressure monitor and pedometer

• Free curriculum and book

• Free expert-led information on managing stress and high blood pressure

• All sessions are virtual (Fall 2025 session dates: September–December, Thursdays and Saturdays)

📅 Recruitment Presentation

• Saturday, September 13, 2025 | 10:00 – 11:00 AM

• Location: Leisure World | Clubhouse 1 3701 Rossmoor Blvd., Silver Spring, MD

🔗 Learn more and register: www.gastonandporter.org

📧 Email: info@gastonandporter.org | ☎️ 301-765-1942

DRI Calculator

Use the Daily Recommended Intake (DRI) to learn how much it's recommended you eat everyday, tailored to your age, weight, height, and activity level. Try it here: DRI Calculator