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- 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!
- 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!
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

- 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!
Cellulite - What is it?
What is cellulite, what causes cellulite spots on legs and can it be removed using lotions or pills. October.31.2006
- 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!




- Monthly Ayurveda 101 Review:
Ayurveda is an ancient philosophy of eating wisely that originated in India over 5,000 years ago. The definition of Ayurveda can be lengthy, and its theories regarding maintaining a balance between fitness and nutrition are unique and can seem complex.

However, my interpretation of Ayurveda is simply this: If you are willing to change your lifestyle by eating wisely and doing a from of exercise on a regular basis, then you will naturally maintain a normal weight. There is never a need to “diet” or to become consumed with counting calories or carbohydrates. How does one change their lifestyle? Along with regular exercise (I think walking is an excellent choice!) simply start consuming more unprocessed foods along with natural herbs, spices, teas and roots.

Eventually you'll be rid of cravings for coffee, salt, sugar and many processed, fat based foods. Next, the cravings will ease and you'll naturally start selecting foods that are more wholesome and beneficial. This is how you work towards a lifestyle change, and this lifestyle change means never having to diet again!
Healthy Eating When In College
If you have kids, you know you’re eventually going to have to send them away for college where they’ll be able to do anything that they want and eat anything they want to eat. However, it doesn’t mean just because they’re going to college, they have to put garbage in their body all throughout their [...]
Assuming The Best Is Bad
So many food choices are out there that it simply baffles the would-be dieter. However, shelved between the aisles of supermarkets are those seemingly safe food products—those “healthy” products, so to speak. Because the food choices today don’t exactly provide the best alternatives, some of us are most likely to get into the habit of [...]
- 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?!

Living The Healthy Lifestyle
Everyone of us knows what comprises of a bad diet; this is mainly because all of us have partaken of some kind of unhealthy food. Most of us have had their experience and have turned from those kinds of food while there still those who enjoy it. In order for us to become and remain healthy, [...]
- 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!

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