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- 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!
- Dear Walking Diary
Dear Walking Diary,

Was last night one of the most challenging nights to be out of doors, or what?! The heat and humidity almost kept me from walking… almost. The hearty always persevere! All I wanted to do was take a nap, but instead forged ahead at a much slower pace than usual. One hour later, I couldn’t have been happier to get back inside the house. The whole time I walked all I wanted to do was to turn around and excuse myself from walking due to the weather. I really struggled to keep going and had a scowl on my face the entire time...glad I hung in there. Good for me!

Like any other diary, a walking diary is a way to express some of your most heartfelt thoughts about getting and staying fit. You can see on paper where you are - as well as where you would like to go and how you plan to get there. Some folks even keep track of how often they buy new sneakers for walking and how much they paid! A walking diary can also be considered a contract with yourself - a written promise. Written on the first or last page of your walking diary, it should be something that you can refer to on those days when you need to remember why you’re on this journey towards taking better care of yourself. So, start a walking journal, 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!
- 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!
- Hungry Between Meals?
Me too! Here’s a list (in no particular order) of wholesome and better “snack” food choices for kids and adults!

I dare you to be super efficient by preparing these treats ahead of time - well before you‘re starving and reaching for a candy bar or bag of chips! By making up zip-lock bags of wholesome snacks and having them available to grab and go you'll be practicing making a change in your lifestyle.


Processed sugary and salty snacks are pricey and have zip to offer as far as being nutritious. Stick with wholesome foods, and in no time you’ll not only have a smaller waistline, but you'll have a larger bank account as well!


- Any whole fruit
- Cherry tomatoes
- Carrots
- Celery
- Raisins
- Rice/corn cakes
- Fresh turkey, sliced
- Veggie burger
- Chicken cutlet, sliced
- Almonds
- Hard boiled egg
- Air popped pop corn (Smartpop brand is a good choice too)
- Low fat cheese stick
- Dried apple slices (General Mills makes a nice one)
- Low fat graham crackers
- Vanilla wafers (for that sweet tooth)
- Whole wheat bread/bagel/English muffin
- Whole wheat pretzels
- Cheerios

Mix and match them as you please, and think about adding soy butter, or low fat peanut butter to any of the breads. So if you’re hungry go ahead and have a mini-meal. Choose wisely from the list above and be sure to get walking!

- Motivation
Sometimes it becomes challenging to stick with a walking program or routine. Most everyone has days when the last thing they care to do is any form of exercise! If you’re finding that you are walking less due to a variety of excuses, let’s go over some tips that may help inspire you to persevere and keep on walking.

If you have not already acquired a buddy to walk with you’re missing out on thee number one motivational resource! Friends keep their promises to their friends, and if friends promise to meet on a regular basis to walk - then everyone is very likely show up! It’s a pleasure to walk with others, and it’s a whole lot of fun! Ready for a new pair of walking sneakers? A few new CD’s? Maybe a new pair of leather dress boots for the Fall? Then why not make a short list of goodies you will allow yourself to buy only, only, only if you walk for one hour, three times a week for four weeks?

Everyday we all maintain somewhat of a regular schedule by factoring in time to accomplish miscellaneous items on our personal agenda each week. As a result, most of us get most of the to-do’s on our schedule done most of the time, and on time. It’s called time management, and if walking is your choice of regular exercise then Why not schedule in time to enjoy a regular walk? Why not considering walking to be just as important as the other items you need to accomplish each week? If you’re a goal oriented individual you may benefit from starting a walking log. Just jot down how many steps you would like to have accomplished by the end of each day or each week. You may enjoy the challenge of having to strive towards reaching your goals by the deadlines, and you get to find creative ways to get those steps in.


So, why not get motivated and get walking?!
- 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!
- 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!
Guidelines to Healthy Eating for Life
Many important rules healthy eating guidelines including how to eat, portion sizes, moderation and timing. June.19.2006
Writing a Review? Read this First
First, thank you new and as-of-yet unpublished reviewers who have sent in funny, frightening and delicious reviews. I look forward to adding you to the list of our esteemed panel of contributors.Second, if you’re thinking about submitting a review you can get all of the info on the Contribute! page. You should also take [...]
Weight Loss Questions Answered Here!
A list of questions from visitors about losing weight, including weight regains, target heart rate zones and tips on getting leaner. November.12.2008
- 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!

- Six Meals Daily?
Did you know that a great way to avoid the junk food is to eat six times a day? Breakfast, lunch and dinner, then a mini-meal after each. If you do six a day, you’re more likely to eat better, eat less and free yourself of feeling ever feeling famished. Another tip? Try to make it a habit to stop eating after 7pm. You may not make it every night, but keep trying. Sip on herbal and/or sugar-free beverages to get you through the evening. Better yet, go for a walk or to the gym. Maybe sign up for an adult team sport that meets in the evenings.

If you absolutely have to have something, think vegetable salad with just a touch of dressing or a fruit salad, or a small portion of cheese on whole wheat bread, or a fruit smoothie. I'm sure you already know that eating late at night is the perfect way to pack on the pounds, right? It's counterproductive to say the least. So, aim for six wholeseome meals each day, and of course, keep walking.

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