A Beginning Schedule: This is an 8-week beginner’s schedule. By 8th week your total time will be 30 minutes. When you get done with each week you can progress to next level. Each walking session starts with a 5-minute warm-up. The aerobic stage starts by increasing walking speed. A rule of thumb to judge if you are going fast enough is you find yourself swinging your arms with each stride. Next slow down to relax your body and cool off for 5 minutes. If you think you are not ready to progress to next week, stay at same level until you feel you are ready.

Week One: Warm up 5 minutes, aerobic stage 5 minutes, Cool down 5 minutes Week Two: Warm up 5 minutes, aerobic stage 7 minutes, Cool down 5 minutes Week Three: Warm up 5 minutes, aerobic stage 9 minutes, Cool down 5 minutes Week Four: Warm up 5 minutes, aerobic stage 11 minutes, Cool down 5 minutes Week Five: Warm up 5 minutes, aerobic stage 13 minutes, Cool down 5 minutes Week Six: Warm up 5 minutes, aerobic stage 15 minutes, Cool down 5 minutes Week Seven: Warm up 5 minutes, aerobic stage 18 minutes, Cool down 5 minutes Week Eight: Warm up 5 minutes, aerobic stage 20 minutes, Cool down 5 minutes

After week eight; Congratulations. You are ready to move up to advanced level. Your next goal is eventually 30 minutes at aerobic stage.

Jeopardizing your health is last thing Nature Boy wants. Please check with your doctor before starting a walking program. We want to make this a healthy start to a better lifestyle.

Kevin Doberstein has been a natural bodybuilder for the past 25 years. 15 years as a gym owner in Northern Wisconsin. Kevin enjoys walking on the Ice Age Trail in northern Wisconsin with Charliee the Wonder Dog. You can visit his site and join his newsletter at www.nature-boy.bodybuilding.com. You can contact him about articles or bodybuilding at natureboy_bodybuilding@hotmail.com.

Cover seeds lightly, and allow a week or two for them to germinate.

For a continuous crop, sow repeatedly from mid spring to early summer.

Don't plant near caraway, fennel or angelica.

Caterpillars are fond of dill, and can be handpicked if they become a

nuisance.

Harvesting and Preserving

Dill is a lovely herb that adds a refreshing flavor to any recipe. Try

adding a little dill to a ho-hum recipe, and watch what happens. It’s

almost magic! This booklet starts with tips on growing, harvesting and

preserving dill, and then turns to cooking with dill. These are without

a doubt best dill recipes you’ll ever taste! More...

The best way to use dill is fresh from garden, so during

growing season, cut your dill to use fresh as you need it. If not kept

cut, your dill will go to seed, so cut often until you are ready to

switch to seed production.

If you find that you have cut more than you can use, dry excess in

the microwave. Spread dill in a single layer on a paper towel and

microwave on high for 3 minutes. The result is beautiful and tasty -

much better than dried dill you buy in grocery store. After

microwaving, remove and discard hard stems, crumble leaves, and

store in an airtight container protected from light.

Once seedheads begin to form, it's time to stop cutting dill for fresh

use. Allow seedheads to develop and dry completely, then cut them.

You'll be able to remove seeds easily with your fingers.

Medicinal Uses:

To brew a stomach-soothing tea, use two teaspoons of mashed seeds per

cup of boiling water. Steep for ten minutes. Drink up to three cups a

day. In a tincture, take 1/2 to 1 teaspoon up to three times a day. To

treat colic or gas in children under two, give small amounts of a weak

tea. Many herbalists recommend combining dill and fennel to ease colic

in infants.`

Culinary Uses

The taste of dill leaves resembles that of caraway, while seeds are

pungent and aromatic. Freshly cut, chopped leaves enhance flavor of

dips, herb butter, soups, salads, fish dishes, and salads. The seeds

are used in pickling and can also improve taste of roasts, stews

and vegetables. Try grinding seeds to use as a salt substitute.

Both flowering heads and

Pick leaves fresh for eating at any time after plant has reached

maturity. Although leaves can be dried, great care is needed and it is

better to concentrate on drying seed for storage.

Put flower head upside down in a paper bag and tie top of

bag. Put in a warm place for a week. The seeds should then separate

easily from husk. Store in an airtight container. The seeds will

keep their flavor very well.

Dill is a culinary herb that improves appetite and digestion. The

difference between dill leaf and dill seed lies in degree of

pungency. There are occasions when seed is better because of its

sharper flavor.

Dill doesn’t mean pickles but “dill pickles” is so common it seems like

one word. Don’t confine this versatile herb! A few sprigs work wonders

for potato salad and try yellow flowers in green salads. It is used

as a flavoring for soup, lamb stews and grilled or broiled fish. It can

also add spiciness to rice dishes and be combined with white wine

vinegar to make tasty dill vinegar.

Dill leaf can be used generously in many dishes, as it enhances rather

than dominates flavor of food.

For dill pickles, before it sets seed, add one flower head to a jar of

pickled gherkins, cucumbers or cauliflower for a flavor stronger than

dill leaves but fresher than seeds. Where a salt-free diet must be

followed, seed, whole or ground, is a valuable replacement because

of its high mineral content.

Truly a great herb and certainly not a weed! Source: Your Backyard Herb Garden by Miranda Smith Complete Herb Encyclopedia by Nico Vermeulen Encyclopedia of Herbal Medicine by Andrew Chevallier The Herbfarm Cookbook by Jerry Traunfeld All About Herbs, Avery's FAQs Series

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