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- You're Number One
Sure, it’s a tradition to go out for a good meal and then gather around a cake to celebrate an anniversary, a birthday etc… You might say that we’ve been conditioned through the years to feel that food is the ideal reward for many accomplishments. Well, unless it is an anniversary etc.. why not break the habit of using food as reward? Buy a new outfit, take a trip, see a show and think of creative ways to reward the soul.

Skip situations where the focus is all about food. Nope, you don’t get to go unless you can handle it. You know that party or barbeque where you can’t seem to find a spot where some terribly delectable tempting dish is not? Just skip it. The girls are having a night out at Betty’s house for chatting and desserts? Skip that night, and maybe have your friends over the following week for an evening of herbal tea and sugar free cookies? Shake it up, break the rules and avoid situations that are not right for what you are striving to accomplish for yourself!

It's not cool to be able to say, "Gosh, I was so busy I totally forgot to eat breakfast/lunch/dinner". It's just plain silly. I can’t say enough how counterproductive it is to skip meals. Meal skippers are often overly hungry for the next meal and likely to overeat. Even a tiny breakfast (handful of blueberries, a graham cracker and some green tea?) will help you get through the morning until you either have lunch or dive into a mini-meal. Oh, a mini-meal is the wholesome small amount of food you eat between breakfast, lunch and dinner. Folks who don’t have mini-meals are often the ones who are always soooo hungry.

So, keep looking out for number one! Get walking!
- Interval Walking
Not for novice walkers or children, interval walking means speed walking for 3.5 minutes and then going at a regular pace for 3.5 minutes. Be sure to do the interval walking for only 15 minutes the very first time you try it. Then continue the rest of your walk at your regular pace. After trying it for 15 minutes for five walks, go ahead and do it for half an hour for five walks. Next comes 45 minutes for five walks and then onto an hour - or for your entire walk. It’ll afford you a more intense walking program which means you'll be getting fit at a quicker rate than those who don’t practice interval walking. If you try it, I’d love to know how you like it! Stretch before and after, and of course be sure to stay hydrated.An XM

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- Nursery School
His lunch box contents went over very well, and our son had a terrific time at Nursery School! He was very excited to see his teacher and new friends. After racing down the hallway to his classroom (he knew exactly where it was from open house and visits), and once inside barely noticed that Dad and I were in the room! He was clearly in his element and ready to do some serious playing!

When I finally put the camcorder and camera down (I had been recording since he woke up that morning!) to give the little guy a final hug goodbye, I could not have been more pleased with how quickly this kid pulled away from me yelling, “Bye-bye, Mama!” He didn‘t even look back. Too busy discovering new toys and new friends, he felt safe, secure and knew his mama and dada would be back… My husband and I looked at each other and without saying a word, we gave each other a knowing smile because we knew we’d done good. This kid was going to have a blast at Nursery School.

That afternoon, we joined the other parents in the hallway of the school. The classroom door opened and our boy was the fourth one out. His very sleepy, very happy eyes told the story of a boy who had had a blast indeed. Nap time came a lot later that day, and it lasted a lot longer as well! Needless to say, he’s looking forward to spending many more happy days at school.
- Emotional Eating
Have you heard about those folks who head straight for the kitchen when they feel emotionally unsettled? Typically, they don’t grab an apple or ¼ cup of almonds, they reach for the potato chips, ice cream and Twinkies. Filling the belly with food won’t satisfy the emptiness in the soul. Learning to cope with what triggers emotional eating is the best way to work out of emotional eating.

If you tend to eat when you’re emotionally unsettled, try this. Sit down and write down what you’re feeling while simultaneously munching on that box of double chocolate fudge donuts. Yep, keep a spiral notebook in the kitchen. Promise yourself that until you’re able to work out of emotional eating, at least you’ll keep a record of what triggers it. I’m not saying to skip the teat - at least not a first. Also, don’t be concerned with feeling guilty about what or how much you’re eating. Just get into the habit of writing down your thoughts and feelings during that time.

So, when you feel the need to feed reach for that spiral notebook! Write down what you’re feeling at that moment and then read all of your previous entries. If you still want the not so wholesome foods, go for it. But I believe that by the time you write down what's currently bothering you and then read a few of your entries, you’ll have a good idea as to what triggers your emotional eating. Odds are you'll then have the "umph" to skip eating and go do something productive, or you'll at least choose a wholesome food.

This practice simply affords you the time to reason before you reach for food to feed your soul. You'll have a few moments in which to read about what has unsettled you, and thus consider ways to genuinely cope with your emotional issues. It helps towards making a lifestyle change to kick the emotional eating habit. If you try this, I’d like to hear about it!
- Too Tired To Walk?
So you say you don’t seem to have the energy to walk, and even if you did have the energy you would probably be extremely tired afterwards, so what’s the point?

The point is that you should definitely get off the couch and get moving because walking at any pace for even short distances will actually help you feel more energized! If you’re not a regular walker, why not start with a leisurely stroll around your block? Or maybe stroll all the way stroll around one level of your local mall? Your not too old, your not too out of shape, you do have the time, and walking on a regular basis will help to regulate your appetite.

Keep it simple at first. Don‘t be concerned with how long it takes, just enjoy the idea that you’ve made a start! If you survive, (and I know you will!) why not try it again? If you can commit to taking a short walk every other day for a week, I promise you’ll feel more energized and ready to walk even further and more often! Down the road you may wish to look into getting a pedometer, some comfortable sneakers and a notebook to journal how great walking makes you feel. In the mean time, just start! Get walking!

- Creative Walking?
Here’s an idea that may work for you. At the office, skip the elevator and take the stairs. Block out some time during lunch to walk up and down a few flights each day. Each week add another flight to your new creative walking routine. You'll be well on your way towards getting in more excercise on a regular basis. Regular exercise and eating well can take your mind off of worrying about your weight, give you a mental boost, and you’ll look better because you’ll feel better.

Studies show that you’ll even sleep better. Most of us weren’t raised to understand that exercise should be a regular part of everyday life. We get to change our minds and change our lifestyle by breaking old habits and replacing them with beneficial new ones.Walking is an ideal form of regular exercise because you can do it virtually anywhere, anytime and without any special equipment. Regardless of how busy your schedule is, and regardless of how many directions you’re being pulled in, keep working at finding time for some form of regular fitness activity. So skip the elevator at work and get walking!
- Eating Out? Eat Wisely.
Here’s a few tips that may help you stay on track when striving to eat well while eating out.First, everyone knows about visualizing an imaginary line down the middle of your dish once your pasta entrée arrives, right? Often a pasta entrée is actually as many as four servings, so pay attention to how much you mangia!

Ask for water as soon as your server shows up. Aim to drink the whole glass (or two if the glass is small) before your meal arrives. You’ll eat less and you’ll have a nice doggie bag lunch for the next day. Next? Lighten up on that bread basket! Place just two slices/pieces on your bread plate, and practice a little self restraint. Sip on that water and let the others at the table enjoy the rest of the bread. Once every crumb has been consumed, do your table a favor and don’t ask for a refill. You can't miss if you always start with a nice simple side salad. Choose a dresssing wisely, and have it on the side. The water a salad will help to fill you up, and you’ll consume less of your entrée. With the cooler weather around the bend, I prefer soups (non-creamy) they also do the trick.

Appetizers? If you must, and why not try to share it with at least one other person? For the main dish fish is always at the top of my recommendation list. Poultry comes in second and lean beef third. In a perfect world grilling is the way to go, but hey, if you can act on the bread, water and salad tips, why not loosen the reigns as to how the entrée is prepared?

After all, dinning out means enjoying the full restaurant experience, a big part of which is enjoying the food pretty much the way the chef entended it to be enjoyed. Even when you eat out it's all about modifying your lifestyle, not getting caught up in calorie counting. So, eat out, eat wisely, eat in Dutchess County and eat plenty of wholesome foods!
- Warm Up & Cool Down
Warming up and stretching both before and after your walk is the only way to go. It's an important step not to be skipped, and it takes just five minutes or so. The goal is to stretch and warmup the same muscles that you'll use during your walk.

An easy way to warm up is to initially walk at a much slower pace for the first 5 minutes of the walk. Next stop and take five minutes to stretch your shoulders, back, neck, hips, chest, thighs, hamstrings and calves. After you’ve finished your walk, cool down by again walking for 5 minutes at a much slower pace. Follow up the completion of your walk with the same simple stretches you started the walk with, and your done!

Regular gentle stretching will afford you a lot more overall flexibility, and it will help in allowing full range of motion. Be sure to maintain each stretch for a count of 30 seconds in order to get the full benefit. If you've not been warming up and cooling down, try it today!
- His Lunch Box
Welcome to September! It’s back to work full-time for Dad, and off to Nursery School for our little one. I hope you’ve enjoyed your summer and are ready to embrace the Fall! Nursery School equals a book bag (not necessary, but darn cute!) and a wholesome lunch to carry off each morning. Thankfully, our little scholar is not a picky eater. We credit this to his having had very, very, very little contact with the plethora of less than wholesome foods marketed towards toddlers these days.

My husband and I didn’t exactly put the Food Guide Pyramid on our refrigerator and refer to it prior to each meal, but we knew before our child was born that a high fat and/or high sweet diet was not the direction we wanted to go. Kids like to eat what they see others eating. Knowing this, we were prepared to be model wholesome eating habits for our son from day one. Even before he started to walk, we’d set him in his bouncy on the kitchen counter and talk to him about what foods we were preparing. As he’s gotten older we’ve continued to get him involved with the preparation of meals. We feel this practice will enhance his ability to understand which foods are simply better choices and why.

So, tomorrow is our two-year-olds first day of Nursery School. Along with his first book bag, I got him a little 3-section plate (and matching cup!) to carry his lunch in. For his first day of school, one section will hold a fruit salad of sliced apples, carrots, honey dew and raisins. In another section a sliced cheese stick, and in the last section a toddler sized soy butter on whole wheat sandwhich. Will his teacher give him cookies for 10am snack time? Well, if so I’m sure he’ll love them. Now that he'll be out there in the real world, who knows what goodies will cross his path?! But it’s okay with his Dad and I. We’ll just keep building on what we’ve already established at home. So, what are some of you folks putting in the lunch box for your children this week? I'd love to know!




- Wholesome Chocolate Chip Cookies
Cool nights? That means it's time to bake! Why not warm up the whole house a little and enjoy some wholesome cookies all in one shot? Here's a recipe I hope you'll enjoy soon. Of course have them in moderation, and always prior to 7pm!

½ cup wheat germ

½ cup whole wheat flour

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

½ cup rolled oats (grind them in processor if you like)

½ cup butter (softened and unsalted)

½ cup brown sugar

½ cup apple sauce

1 large egg and 1 egg while (or ½ cup of Egg Beaters)

1 teaspoon vanilla extract

¼ cup Nestle's 53% or 62% cacao chocolate chips

Preheat oven at 350 degrees.

- In a large bowl mix together all dry ingredients, in separate bowl use mixer on all remaining except chocolate chips. Add dry and wet bowl ingredients together, then add chips to the mix.

- Parchment paper on the cookie sheet is ideal, if not bake cookies 2 inches apart until golden brown on a non-stick sheet.

Yields about 25 wholsome cookies.

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