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- Walk Wearing Fleece!
Ready to bundle up a bit for those chilly early morning and evening walks? It’s time to shake out the sweatshirts, jackets and overcoats! My favorite? Fleece! Fleece will not only get you through this September cooler weather, but it will keep you warm right through the down right COLD weather!

You can find a fleece jackets that are tailored, oversized, mid-thigh or waist length, waterproof, windproof, zip up or pull over, hooded or not, cinched waist, full figured, with or without pockets, and they come in every color under the sun! Be sure to look for fleece with Polypropylene:http://en.wikipedia.org/wiki/Polypropylene (scroll down to Practical Applications) as the inner layer. It’s breathable, water resistant and it wicks moisture away from the skin. This allows air to flow over the skin helping to prevent wetness.

Yes, fleece is thee perfect top layer for dressing in layers before you head out. As the weather changes you simply delayer or re-layer accordingly. You may as well pick up a matching fleece hat while you’re at it since we all know that 45% or so of body heat is lost via your noodle. Fleece gloves? Why not? Just like the jacket and hat, ideally they should be made of a water resistant and breathable material. Last but not least, investing in some polypropylene glove and sock liners to wick the moisture will only add to your comfort and insulation during the season.

So, bring on those chilly days and nights, and bring on the wind and rain!. Fleeced out from head to hand, you’re ready to take on whatever nature brings your way! Get your fleece, and get walking!

- Breakfast Ideas
Did you skip breakfast this morning? Today, there are lots of whole grain cereals to choose from, and if you can find one with around 9 grams of sugar per serving, you'll be on the right track. Just top your cereal bowl off with fresh fruit you'll have a wholesome breakfast that takes just minutes to prepare and enjoy.

- When the weather gets cooler (eventually, I'm sure...) I like to have oatmeal most every morning. Toss in a few raisins, apple slices, banana slices and cinnamon along with a splash of milk, you'll be good to go.

- About milk, if you're a whole milk drinker, see if 2% milk will do. For many 2% works for cereal, and only need the richness of whole milk for various hot beverages. Try some 2%, and I doubt you'll miss the whole.

- Frozen blueberries, strawberries, peaches and other fruits can be purchased from your local market, so be sure to add them to your shopping list and to your breakfast. Super quick breakfast? Try milk, banana, berries and/or peaches in a blender equals a wholesome breakfast that you can take with you when you're in a hurry!

Occasionally, French toast, bacon, eggs and the like is a fun way to indulge a little, but for the most part breakfast is best when it's light and wholesome. If you push away from the breakfast table feeling like you just had a Thanksgiving meal, you may want to think about some lighter breakfast choices.

I like flavor as much as the next person, but I'm also always experimenting with foods that offer natural flavor without too many additives. IYes, it takes a while for the taste buds to adjust, but they will adjust, so why not start eating better right now? These are steps in the right direction towards getting fit and eating better!
- 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.
Farewell...
As this will be my last blog, I will first say that blogging for The Poughkeepsie Journal has been a complete joy. It was a lot of fun, and I highly recommend it.

If you are interested in learning more about walking for fitness be sure to check out Walking.org at: walking.org.It’s a super informative website for both the novice and seasoned walker.

Ready to make a lifestyle change by eating better every day? Just spend a little time perusing Eating Well.com at: eatingwell.com. This is a nifty website for learning more about how easy it is to eat better while eating well.

I hope this blog has been fun, informative and helpful to you. I also hope you’ve found at least a few ideas that have made a positive impact on your life. Many thanks to the Poughkeepsie Journal for affording me the opportunity to share a few thoughts.

Farewell,
Marsha

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- Beat The Pangs!
As you start to work in more and more portion control you may experience what has been called “hunger pangs“. Otherwise known as hunger pains, I like to use the term pangs since your stomach does not actually start to hurt. It just starts to feel weird. Here's a simple explaination: http://www.madsci.org/posts/archives/1999-09/937872011.Gb.r.html.

This gnawing feeling in the pit of the stomach can make one feel the need to immediately insert food into ones mouth. Unfortunately, many lack the discipline to forego the not so wholesome foods and instead reach for processed and/or prepackaged foods. If care is not taken when managing hunger pangs, weight that has been lost can be quickly regained.

Understand that experiencing hunger pangs is perfectly normal. Until you get used to the wonderful new lifestyle you‘ve embarked upon, (using portion control, walking on a regular basis, eating more wholesome foods and less processed foods) it may be difficult to eliminate hunger pangs. They can, however, be easily managed by keeping your stomach fuller with light wholesome foods and pleanty of water. So fear not, here’s a few tips to to keep those pangs in check:

1 - Aim for eight cups of water each day. Unless your urine is pale yellow more often than not, you’re probably not getting enough water. Water fills you up (and cleans you out)!

2 - Don’t skip your mini-meals! Eating a little something light and wholesome every three hours will help a lot! Skip refined foods made with sugar or white flour. Check out my “Super Snacks” blog from June 30th, and my “Hungry Between Meals?“ blog from September 11th for loads of yummy wholesome mini-meal/snack food choices.

3 - Carry food around with you! It ain’t easy, but worth the effort. For starters, pack four pieces of fruit to take with you each morning and commit to eating all three before 5pm. Apple, orange banana and pear highly recommended.

I’ve said it before, and I’ll say it again,. Once you start, it becomes easy and also pleasure to know that you’re striving to change your lifestyle by getting fit and providing wholesome foods for you and your family. Keep up the good work, and 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!
- 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!
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- 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!




- 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!
- 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.
- 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!

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