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- 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!
- 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!
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- 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!
- 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!
- 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?!
- 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!

- 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!
- 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!
- 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!
- 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.
How does the Atkins diet work?
There is a large controversy about whether the effects of the Atkins diet are positive or negative. There seem to be effects that lean towards being positive or negative in different experiences, and is some cases a person will have positive and negative effects that both affect them equally. People will have positive effects such [...]
- 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.

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