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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!
- 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.
- 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!




- The 80 / 20 Concept
Have you tried the 80/20 concept? It simply means that if you can strive to eat better and wisely 80% of the time, then you are consistently eating well. That consistency is how you will continue to build on developing normal eating habits for yourself as well as those you prepare meals for. The 20% of the time you don't eat well will not outweigh the 80% of the time that you do!

Just around the corner is the time when many of us will start to prepare and enjoy traditional snacks, desserts and meals to celebrate halloween, Thanksgiving, Christmas and then the New Year. As of today and right into 2008, all of these events offer perfect times to try applying the 80/20 concept. Of course, even with the 80/20 concept, it's always ideal to have nothing to eat after 7pm. And so it goes, walking on a regular basis along with always choosing food wisely will make a huge difference as time goes by. Take it day by day and continue to strive.
- 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!

- 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.
healthy Eating During Pregnancy
How does a woman eat healthily when pregnant, healthy eating guidelines pregnancy. September.08.2006
- 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!
- Walking In The Woods
While many folks are dreding the last few weeks (or days) of warm weather, I find the cooler mornings and evenings quite invigorating! The leaves are starting to change, and grabbing a light jacket or sweater before heading out the door will soon become a necessity. Walking on a regular basis in the cooler weather can be a pleasure, so read on and take notes!

The fall is an ideal time to grab your camera to take along for a refreshing walk. The changing colors of the leaves, the crispness in the air and the welcome scent of cozy fireplaces going strong. Want to shake things up a bit? Why not partake in a locally organized hike or walk?

Some exquisite carriage roads and footpaths await you right here in Poughkeepsie at Locust Grove, The Samuel Morse Historic Site:http://www.morsehistoricsite.org
Click on About the Trails. The grounds and gardens of Locust Grove guarantee that you’ll enjoy the visit, and trial maps guarantee that you can be adventurous with out getting lost!

If you would rather have someone to show you the way while in the woods, why not take a hike with the ADK's Mid-Hudson Chapter?TheAdirondack Mountain Club hosts hikes that are open to the public, check out: http://www.midhudsonadk.org/OutingsSchedule.htm. Just scroll down to the Hiking Schedule.

Another group you might enjoy learning more about is the local AMC'sNew York Chapter. The Appalachian Mountain Club also invites the public to attend hikes that are lead by experienced and trained Hike Leaders: http://trips.outdoors.org/index.cfm/method/public.publicsearch.

You may have a strong urge to become a member of the ADK or AMC after reading about the wonderful things both of these groups are doing to support nature and wildlife! Either group will often charge a few dollars per hike, just contact the Hike Leader for more details. Be sure to ask about how difficult the hike will be, and double check as to what comfort items you should bring for yourself for the hike.

Whatever you decide to do as the cooler weather approaches, please don’t hibernate! It’s tempting to come home from work and cuddle up to the fireplace, but think of all the time and effort you've already put in to becoming more fit! Developing a lifestyle of being fit and eating well means taking things one day at a time. Today? Walk for an hour, then come home and make plans to get into the woods with the ADK, AMC and/or pay a visit to Locust Grove! Get walking!
- 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.


- 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 (eating wholesome, whole foods) and doing a from of exercise on a regular basis, then you will naturally maintain a normal weight! There will never be a reason to diet, use diet pills, eat diet foods or to become consumed with always counting calories, fat grams or carbohydrates.

How does one change their lifestyle when it comes to food consumption? Along with regular exercise (I think walking is an excellent choice!) simply start consuming more and more unprocessed, whole foods along with natural herbs, spices, teas and roots. Eventually you'll be rid of cravings for salt, sugar and many processed, fat based foods.

With practice and a little knowledge, you'll soon learn to select foods that are wholesome and beneficial. Avoid getting caught up in the abundance of misinformation regarding food which is perpetuated by advertising and the media. Just keep eating well, and get moving!
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

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