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Cycling to lose weight
Cycling is a fun form of exercise that can be done by the whole family. Here are the interesting facts and things a cyclist or any one engaged in such form of exercise should remember: 1. Increasing power in cycling: For a cyclist, physical exercises like jogging, walking or skating alone are insufficient. Although they [...]
- 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!




- 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!
- 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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- 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.
- 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.
- 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!
- 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.Could

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 [...]
- Are You Ready?
Ready to simultaneously get fit and lift your spirits? I’ve got a sure fire way to do so, and it will especially benefit your butt, thighs, hips, calves. Just bundle up and head outside! What a perfect day to be outside. The leaves are changing, the winds is blowing and the sun is shining! Taking the first step outside your door will be the most difficult part. The President's Council on Physical Fitness still recommends that adults get in 10,000 steps daily, but since this is not a realistic goal for many, it may be best for you to start with a goal of distance, not steps. For example to your child’s school, the library etc… and back.

Challenge yourself to walk at least 30 minutes four times a week. It’s a realistic goal for most, and if you can grab a buddy to join you, you‘ll be more likely to stay committed to sticking with it. Walking is an ideal non-impact way to burn fat, get a cardiovascular work out, and trim and tone the lower body muscles. I guarantee that regular walking along with eating wisely will lead to feeling more alert, lighter and better over all. Start your walking program today, and get hooked!
- 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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