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- When It's Too Cold To Walk...
You’ve stuck with walking for fitness through the hottest days of summer, but now how do you make it through the coldest days of the approaching season? Ask any one who is fit and they’ll tell you one thing for sure. Getting and staying fit takes commitment, dedication and creative perseverance. Don’t care to be out of doors with the fast approaching cold days and nights? Don’t let the change of season distract you from the progress you’ve made.

If you know you’re unlikely to keep up with your outdoor walking, it may be time to consider doing your walking at a local gym or public fitness facility! From the very simple to the quite complex, this is where you may be pleasantly pleased to find dozens of treadmills, elliptical machines, stair steppers and mega-machines that will give you a terrific walking workout - and more! As a member you get to breeze into a perfectly air conditioned environment where you can choose to get your walking in via a good old-fashioned track, or various state of the art cutting edge exercise machines.

A Trainer can brief you on all you need to know about all exercise equipment that simulates walking. Be sure to have a Trainer or staff member not only recommend but also show you how to use the equipment. This orientation is usually complementary. Many fitness professionals will suggest that request instruction the first 3 - 4 times you attend the gym. The information may start to sound monotonous, but you’ll probably pick up something each time that you didn’t catch the time before. It’s important to thoroughly know how to operate any equipment you’ll be using. If I had a penny for every time I’ve seen someone misusing exercise equipment...

So, why not shop around for a fitness facility that may be right for you? Look into “deals” where the entire family may attend and/or where you can pay month to month. Investing in a gym/health club membership is a strategic way to stay committed to changing your lifestyle into one that involves being active and eating well!
Low Carb Mistakes
To succeed with the low carb diet, you must have discipline. If you’ve tried this diet, you probably notice how hard it is to follow, especially if you have a habit of eating foods rich in carbohydrates. Perhaps you’ve even failed when attempting to follow the low carb diet. My advice to you is not [...]
- 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!
Aerobics - Beneficial to One’s Health
Aerobics or aerobic exercises refers to the movement or activity of one’s body in a spontaneous period of time, conditioning it to improve the respiratory and circulatory systems as this activity mainly involves intense and sustained exercise. ‘Aerobics’ itself is simply defined as ‘with oxygen’ so it obviously speaks of the benefit of one’s body [...]
- 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.

With counseling and toss 'em! Take your.
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- 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!

- 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!
- 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!
- Dried Fruit
I like a few dried fruits, but personally I’d just as soon go for the hydrated bulky stuff more often than not. So, this is for all the folks who are thinking about getting into dried fruits and especially for those who have received a fruit hydrator as a gift and have not even opened the box!

Dried fruits make excellent wholesome treats to be enjoyed as a snack or as part of any meal. During the dehydration process the nutrients in the fruit become concentrated so you don’t miss out on any of the wholesome goodness. Once dried, you can freeze the fruit in portions and just take out what you need. Also, it will last for about a year with out refrigeration if you store it in an air-tight container at room temperature. A little soak in water prior to use will put a little juicyness back into it.

Be very, very sure to do your portion control research on dried fruit! While some feel that it’s an alternative to fresh fruit, keep in mind that it’s very concentrated and ideally it should be enjoyed sparingly since it's loaded with fructose: http://en.wikipedia.org/wiki/Fructose

How much fructose you consume with dried fruit depends on which type of fruit you have and how much. But, know that dried fruit has more fructose per serving over whole fruit simply because it's, yes I'll say it again - concentrated! Did you know that sulfur dioxide is often commercially used to keep many dried fruits from becoming discolored during the dehydration process? Many commercially dried fruits also have a lot of added white sugar to enhance the taste. As with all foods, be sure to read the nutrition labels before you buy.

When you dehydrate your fruit at home you’ll know that you’re getting the fruit, the whole fruit and nothing but the fruit. And doing so just may work for your family If you’re looking to break the habit of adding sugar or less than natural sweetners to your morning oatmeal, shredded wheat or whatever cereal. A little dried fruit on top can go a long way towards adding a lot of natural sweetness and flavor. Also, if your family simply has a tough time getting fruit into their diet, dried fruit may be the perfect way to get the nutrition value of many fruits into the belly via small infrequent sweet and chewy doses.

More scrumptious ways to add dry fruit to your meals? Add it to yogurt, ice cream, sorbet, salads and trail mix. Of course eating it alone works too! So, enjoy some dried fruit and be sure to get out there and get walking!
- 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!
- 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.
Best exercises To lose weight permanently
Exercises performed incorrectly will make fat burning a slow process! In any anything that we do, there’s always some calorie required to make that movement even possible. Therefore in any activity that we do, there’s a chance that we are actually burning calories. Here are some of the activities that you do and the number of [...]

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