- 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.

- 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!

- 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.

- How Popular is Walking?

How popular is walking? Pretty popular... currently. Walking is a classic form of exercise that will probably always have periods of being very “In” and then very “Out“. I read somewhere and some time ago that Emerson and Thoreau were regular and committed walkers. As a committed walker, of course I’d like to think that their walking contributed to the amazing literature they’ve written. Maybe they were left overflowing with inspiration after each long walk. Maybe they would burst into their houses, rush past everyone, dash to their desks, and quickly, madly, write down the very thoughts that are admired and questioned by many today. Okay, maybe not.

Well, if you‘ve been checking out my blog, you already know that all the walking I do does not help with my writing ability! Personally, I find walking to be peaceful and relaxing and yes, I‘d definitely like to keep trim. I know folks who walk for pure pleasure and are not concerned about losing weight or toning up. For them it’s a relaxing and often a spiritual experience. It’s all about the solitude they say. They find a quiet place and they take themselves on a mental journey. How popular is walking currently?! This spring and summer you could not pass a magazine stand without seeing an article feature the rediscovery of the pleasures of walking. I’ve found that everyone who walks does so for many reasons, and yes, to lose weight tends to be reason the number one across the board! Yesteryear, today and in the future folks will always be walking. So, get walking!

- Cinnamon Roasted Nuts!

We're getting a few cool nights so why not pick one and prepare to treat you and yours to a wholesome goodie that's sure to please? Be sure to make these bad boys in bulk and then stash some in your purse, back pack or glove compartment! When your out and about and ready for a mini-meal, just pop a few in your mouth and enjoy the flavor! Bring in the nuts! Almonds and walnuts work best and they are loaded with complex carbohydrates.

Just place a bunch in some room temperature water, add a few shakes of sea salt and let the batch sit about eight hours. Next, drain them well and sprinkle with cinnamon. If you like (and I do!) drizzle on some honey as well - just a bit. Spread them out on a non-stick baking sheet and roast at 275 degrees for about 3.5 hours. Delicious and wholesome! A much better choice on a regular basie over Twinkies or a Snickers bar. Enjoy!

- New Computer

So, you know how I ended up returning the laptop I purchased the other week because my Compaq came back to life? Well, it sputtered through a few more weeks for me and then early Sunday morning it spit out one final email. The screen went black and each time I’d restart it, I’d see a full page of DOS error messages - but only for a split second, and then the screen would go black again. The error message popped up and then the screen went black so quickly, I wasn’t even able to read any of it!

I stared blankly at the laptop for a few minutes mentally reminiscing over when it had first started showing signs of trouble. I thought about what a pleasure it was each time I had to lug it to the techs. They said it was probably just a matter of time, and they were right…

I tried to turn it off, but it would not go off and instead alternated between buzzing (quite loudly), clicking (as if a tiny tech. was inside of it banging away at the hard drive) and revving like a car. Thankful that I had copied everything on to discs weeks before, I slowly pulled down the screen and heard that oh so familiar click for the last time. I unplugged the power cord and the revving ceased, but the buzzing and clicking did not until I popped out the battery… Six hours later? Enter my new Lappy! Did I mention our new DVD player and two new telephones we had to get last week? They all broke down at once! Oh well, new electronics are always fun, right?

- Walking Is Forever!

Walking is unequivocally the most popular form of exercise throughout the world. Other forms of exercise get more attention from the media, but walking remains number one because more folks partake and continue to walk on a regular basis over any other form of exercise. Those who discover the simple joys of walking as a form of excercise tend to pass the idea on to friends and family, their children and grandchildren.

You know how when many folks approach middle age they tend to stop participating in most sports and many forms of exercise? Walking is the only exercise in which the rate of participation does not decline in the middle years. In fact, more people start to walk as they approach middle age. Walking is for life! Basketball, jogging, tennis, running, skiing, and other popular activities came on the scene long after good old fashioned walking! Get Walking!

- I Finally Got It!

Yes, I’ve finally got it: Walking for Fitness & Better Eating. After toying around with a few titles the last couple of months, I think the current one best relays what this blog is all about!

It's simply about walking on a regular basis, eating better than you did the day before and enjoying some helpful tips about how to go about accomplishing both. Eating better than the day before is a realistic approach to progressively making eating well a lifestyle. Trying to always consume foods that are fat free, low carb., sugar free etc... can become a burden to say the least. Eating what you like in moderation along with striving to walk as often as possilbe are the keys that will unlock the door to enjoying a normal and fit lifestyle!

Of course, I’ll continue to toss in a few Ayurveda tips, kids nutrition tips, wholesome food tips, and tips on how faith and believing in yourself plays a very important role in getting and staying fit. All this, and anything related that I think may be useful and/or just fun to know. Stay tuned!

- Sunday Breakfast

Let’s say your family, like many many other American families, sleep in late and then spend some quality time in the kitchen whipping up pancakes, waffles, sausage, bacon, eggs with cheddar cheese, and bagels with cream cheese all mashed together with lots of whipped cream, maple syrup and butter. It’s thee American breakfast, yes? It’s something you look forward to as you rest your head on your pillow the night before, is it not?

How do you walk away from years of such succulent breakfast treats that were enjoyed while laughing, and making memories with those you love? Your family would probably skip Sunday morning breakfast (forever!) if you were to start serving shredded wheat with skim milk and wheat grass juice! Or maybe raw hamburger meat? Years ago that’s what a French roommate would enjoy for breakfast… but that’s another blog.

No need for deprivation, and not need to walk away from the great American breakfast! All anyone needs to do is to find the balance via a little lifestyle modification. With this, when it comes to eating you get to enjoy some of these classic breakfast goodies without guilt - once in a while. So, how about choosing just three of the above breakfast classics?

For example go for (1) the pancakes with (2) syrup and butter only and pile on plenty of fresh berries! Two slices of (3) bacon makes three and since hot chocolate is better enjoyed in the middle of winter, how about cracking open that box of green tea to wash it all down? Next Sunday, go for just the eggs and cheese with a bagel. Add a grapefruit and you'll be modifying your lifestyle, without any deprivation. You’ve got the idea! And after breakfast? Get walking!

- No Time To Walk?

Every day most everyone you know makes time to go to work, eat, sleep, practice personal hygiene, read, watch some television and spend time with friend and family. One chooses to spend their time on that which is important to them. Would walking on a regular basis be important to you if would only take 20 minutes out of your day each day? Well, that’s all it takes to start! Walk out your front door, look at your watch. Walk for 10 minutes, and then walk back home for 10 minutes. That’s all there is to it.

Is losing weight, fitting into your clothes better, feeling better about yourself worth 20 minutes each day? Then challenge yourself, your co-workers, friends and family to get out and walk for just 20 minutes everyday for a week. You'll defiantly experience an awakening. Once you start to see and feel the results you won’t go back to not having time to walk. Consider making walking a part of your everyday maintenance plan. It’s a terrific habit to get into as of today, and for all the days to follow. Make the time to Get walking!

- Thanks Grampa!

Grampa treated the family to dinner at Cosimo’s last week, and oh, what a good time we had! The two-year-old was an angel... for the most part, so I couldn’t resist striking up a conversation with General Manager, Jason Kooperman about what Cosimo’s http://www.cosimospoughkeepsie.com has to offer those who wish to keep it “lite” while enjoying a wholesome meal at an Italian restaurant.

Jason was quick to point out the salads and entrée’s on the menu with a little heat next to them are Cosimo’s “Healthy Choice” dishes. To name a few, the Grilled Chicken Paillard entrée salad consists of grilled pesto basted chicken, topped with field greens, red onion and fresh tomato. It’s then topped with champagne vinaigrette and shaved pecorino. For their La Grigliata pizza they pile on roasted vegetables, extra virgin olive oil, roma tomatoes, fresh herbs and roasted garlic. Delicious and wholesome!

If you’re looking for a few “lite” but wholesome Italian dishes, along with good service and an extremely accommodating general manager then Cosimo’s is a place to try! Afterwards, get walking!

- Fad Diets & Diet Pills?

So many people have jumped on the forever changing, confusing and very fast moving fad diet train. Are popular diets and diet pills the answer to maintaining ones desired ideal weight? To my understanding fad diets as well as diet pills generally only to drop the pounds for a short period of time. Afterwards often the frustrated dieter gains back more weight than they had prior to going on the fad diet or taking diet pills.

Because dieters are restricted from many foods they enjoy, they fail to cultivate any good habits or a lifestyle towards eating normally and exercising regularly. Because they experience a lot of deprivation while dieting, they often build up resentment towards anything having to do with wholesome food or regular exercise. In turn they may get into the habit of turning to a crash diet or diet pills in order to fit into a certain outfit for a certain event. Once the event is over, it’s back to the double stuff Oreos.

Knowing how to choose foods that are delicious and wholesome takes time and practice. Like everything else in life, you don’t give up if you make a lot of mistakes while trying to find your way to accomplish a heartfelt goal. When no one is there to pat you on the back for choosing a banana and blueberries for breakfast over a sugar coated double chunk chocolate chip muffin (toasted and buttered!) for breakfast, you go ahead and pat yourself on the back and keep up the good work!

Take one meal at a time, plan your meals ahead whenever possible, and forgive yourself each time you may over indulge in less than wholesome food. You’ll soon maintain the weight you desire without having to skip desserts or other goodies you enjoy. The bonus? As you start to slim down you’ll have a greater appreciation for what you are trying to do for yourself, you’ll feel better about yourself in general, and you’ll start to reach for more wholesome foods more often! By trying to do better today than yesterday you’ll have no need for fad diets and diet pills. There is no quick fix to getting and staying fit. It's all about changing your lifestyle. Get walking!

- 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 wholesome and beneficial. This is how you work towards a lifestyle change, and a lifestyle change means never having to diet again!

- Sweeteners

Many folks can enjoy a cup of herbal tea without adding any sweetener at all. I’m not one of them. I’ve yet to find a sweetener that really appeals to me. I’ve done some research, and here’s a bit of information on some of the current popular artificial and natural sweeteners on the market. Which are “good” or “bad”? I encourage each individual to decide for themselves.

In 2001 the FDA lifted a serious warning off of Sweet-n-Low. Its main ingredient is saccharin and currently the FDA deems it safe to consume. I’ve tried it in tea and the taste is extremely artificial. The aftertaste is... well, haunting.

You’ve certainly heard of NutraSweet. Also known as aspartame, it’s used in diet sodas and it’s the main ingredient in Equal. I’ve tried Equal in tea and found it to be less artificial tasting than Sweet-n-Low. I also experienced a very slight aftertaste.

Sucralose is a breakdown of table sugar and it’s commonly known as Splenda. It is promoted to be an excellent substitute for white sugar when baking, and it’s said to have no artificial taste or after taste. I’ve tried it in tea and did not experience any aftertaste.

You may not have heard of Stevioside (Steiva). It’s supposed to be over 200x sweeter than while table sugar and while it’s not approved as a sweetener by the FDA, folks into all natural foods support its use. It comes from the stevia plant of South America. It’s used a great deal in Japan and is approved by the government there. I’ve not tried it, but I’ve heard that it has a very bitter aftertaste.

Traditional white table sugar is considered natural, but many have reasons for not wanting to consume too much - or any of it. Brown sugar has a very different taste than white table sugar due to it containing a good deal of molassas. This actually makes brown sugar a source of iron and a table spoon of if has more iron than a cup of cooked spinach. It tastes fine in tea, but I had to use two packets to taste any sweetness at all. Very mild sweetness. No aftertaste.

There are many more sweeteners out there that I've not mentioned. This overview hopefully helps you can understand that if you do use a sweetener, choosing which to use is a lifestyle decision. Which ingredients will work or not work for you and your family? Enjoy doing your own research, and I'd like to know if you decide to make a switch and why.


One way to sweeten up your life is to get walking on a regular basis? Get walking!

- Sloop Club Corn Festival

Did you happen to attend the Beacon Sloop Club Corn Festival last Sunday? With frozen water bottles in tow, our family sauntered down to the riverfront to see what all the hub-bub was about!













Right by the Beacon train station we found an outdoor party full of fun. Earthy live music, assorted sandwiches, hot dishes, desserts, fresh produce and just a huge variety of delectable treats to eat.













Talented musicians sent out strong and positive messages about caring for our planet, politics and the joy of living. Folks sat back and tapped their feet, bobbed their heads and just enjoyed the talented performers. From apples to barbecued spare ribs, the food was sold with a smile!













Plenty of wholesome dishes to choose from, but since we had already had lunch, we just went for a few cobs of corn and some fabulous corn bread. The line for these goodies was one of the longest!













The sun was super hot - as was the pot used to cook up all that corn - but the crowd was upbeat regardless. We’re so glad to have attended and after browsing through the farmers market, we ALL headed home for naps!













The weather, thankfully, was much cooler for my 7pm walk that night! If there's a Sloop Corn Festival next year, we hope to get in line and catch a ride on the Woody Guthrie!

- What's Your Favorite PF?

Well here we are in the middle of August. Can you believe how quickly the summer is going by? Seems like we’re forever on the go, last weekend our family headed up to Massachusetts to spend some time with Aunt Bunky and the Massachusetts cousins. It was a hot afternoon, and the kids worked up quite and appetite running back and forth through the sprinkler. Grilled chicken, corn on the cob and potato salad. Aunt Bunky and my husband pulled a scrumptious dinner together in no time. Of course, my husband was more than happy to take over on the grill. The kids ate very well, and could not get enough corn on the cob.

So, the other day while in the line at the market I got into a brief conversation with a grandmother about the eating habits of the kids these days. She said that when she was a kid, eating amount of processed sugary and salty foods that kids eat today was unheard of. She’s proud of the job her son and daughter-in-law has done at bringing “better” foods into their home for her grandchildren. I mentioned how well the cousins and my toddler ate at Aunt Bunky‘s, and she attributes their good appetites to the fact that they have little contact with today’s plethora of unwholesome snack foods. So, with this in mind, I’d be interested to know if you think you or your kids, or the kids of someone you know are consuming too much processed salty and surgery foods, aka PF's? If so, what are these foods specifically?

- Computer Tricks

My laptop has been resurrected. It started buzzing and blacking out on occasion back in 2005. I’ve done my best to keep everything updated and so I figured whatever the problem was would pass. It did pass - right into 2007.

It had been sputtering and wheezing significantly for weeks now. I had taken it into the shop twice this summer, and those smarty pants said that couldn’t put their finger on the exact problem - or “problems“. Of course when I started the computer up in front of them, it started up perfectly and quickly. Well, on Sunday night, without warning I heard a crack, snapple and pop. The screen went into DOS mode and then a four paragraph error message appeared - most of which I did not even come close comprehending. Then it just went black. The power indicator was on, but the screen was blank. I had a sinking feeling in my stomach, and simultaneously thought of many, many, ways I would rather drop several hundred dollars than on a new laptop.

Nevertheless, late Monday morning I darted off to the mall and picked up a new laptop should my old one take the final leap into laptop oblivion at an inopportune moment. Monday and Tuesday I spent every free moment pleading with the smarty pants (or is it politically correct to refer to them as geeks?) to further diagnose in person and via telephone. They walked me through various things to try, and somehow after hours of trying it all - something worked. The old gal is up and running. I then spent a good part of this afternoon copying absolutely everything that I have on the computer onto discs. Have you done so? The geeks highly recommend it. I love those geeks. Hopefully, this old laptop has a few years left. To be continued…

- Faith & Fitness

I believe that a positive attitude and expectancy play a major role in getting in shape and staying that way. You have to believe that you can get fit, stay fit and that you will enjoy the journey and the lessons learned along the way. Having faith means believing without knowing for sure.

Weather you’re five pounds over what you would like to weigh or two hundred pounds over, you need only have faith that you are heading in the right direction.

Focus on the good food choices you've made so far, and wake up each morning expecting a lot more of this! Shake off the depressing overeating experiences, and don’t miss the lessons you can learn from them. Hug yourself and start fresh right after that last bite! Keep at it, and get walking!

- What's a Serving Size?

Overeating leads to gaining weight, and exercising even a little portion control helps to avoid overeating. You know those huge plates of paste you’ve been enjoying for years? Well, you’ve probably been consuming about four portions per plate. That’s just too much at one sitting. So, here’s a fun way to at least start understanding what a portion is. Get the kids and scout out a tennis ball, a golf ball, deck of cards, a unused computer mouse and a di. Next, find an easily accessible place in your kitchen to keep these items, in a small box, drawer or basket. Memorize the following or write it on a file card to keep with your new kitchen “toys”:

- A serving of vegetables is about the size of a tennis ball.
- A serving of cheese is about the size of a golf ball.
- A serving of meat is about the size of a deck of cards.
- A serving of rice or potato is about the size of a computer mouse.
- A serving of fat is about the size of a golf ball.

Refer to your “toys” when preparing, plating and eating food. Get the kids, the grandparents and dinner guests involved. It’s fun to see how overly large our portions are with most everything we eat. It’s a challenge to apply portion control, but it’s a good challenge that pays off big at the end of the day. Portion control is a lifestyle change, and if we teach it to the generations to come what a change we‘ll see! It may takes months to implement on a regular basis, but I’d say it’s well worth the effort! Get walking!

- French Women Don't Get Fat?

Have you heard of Mireille Guiliano’s best seller, French Women Don’t Get Fat? Click here: http://www.frenchwomendontgetfat.com/?cm_mmc=Google-_-R32221-_-masterlink-_-paid%20search&keycode=R32221. I’ve not read the book, but I saw Mireille on quite a few talk shows in 2005. I really liked what she had to say about eating normally and eating well!

Her book was a huge best seller across the globe, and I think it’s because she spoke to the weary masses that are tired of unsuccessful dieting, diet pills, counting carbohydrates, and all of the gimmicks out there that fail to address the real issue. In my opinion the real issue is what is eaten and how much. Ayurveda and Mireille stress eating whole and unprocessed foods as much as possible. This along with portion control and simple regular exercise make for a normal, complete and healthy lifestyle that makes dieting unnecessary.

I’m recalling Mireille’s book because our family headed out to the park this morning, and my two-year-old had the pleasure of romping around with his new buddy who is straight from the South of France. Leni and his mom and dad new to the area, and excited to be a part of this terrific community. Need I say that it’s just too cute hearing a two-year-old speak French?! I’m looking forward to getting to know his slim mom better, and can’t wait to ask her exactly why French women don’t get fat. If you’ve read Mireille’s book, I’d be happy to hear your thoughts about it. So, feel free to email and be sure to get walking!

- Check The Serving Size

Nutrition labels! Thankfully, it’s hard to find food packaging that does not provide this useful and often shocking information to wise consumers. Kudos to you for consistently checking for how many grams of sugar, saturated fat, sodium and calories your food contains. Nothing is going to get past you, right? Wrong.

Did you know that a package of Ramen noodles contains eight grams of saturated fat? That little package actually contains two servings, and most folks will consume that entire package on their own. Typically your 20-ounce soda is not shared with anyone else. This means that you’re consuming twice as much sugar etc… than it says on the nutrition label (if it can even be called a nutrition label on a soda). A typical frozen chicken pot pie lands a solid 32 grams of fat in your belly. It, as well as many, many other food and beverages packaged as an individual serving is really meant for two or MORE.

Checking the serving size as well as the ingredients means you’re becoming a more educated food shopper and food consumer. You’re turning the tables on those large companies that produce a lot of food that in my opinion should not be considered food. The person that gains wisdom and a better understanding when it comes to food will loose weight, naturally. Get walking

- Rainbow Eating

I hope you had a terrific weekend! Ours was great! On Saturday night, we ventured down to Spanky’s restaurant for an exceptional, truly authentic New Orleans meal! Very pleased to report that our 2-year-old was an angel. He stayed in his seat, ate well and charmed many in the vicinity. The riverfront called to us afterward, so we joined many others and strolled along our mighty Hudson River. Our son tossed in at least a bazillion stones, and got very excited when a few speed boats zoomed by. Well, I jumped right into the New Orleans atmosphere of Spanky's (wonderful background music, by the way) and enjoyed battered, fried fish, cole slaw, collard greens and plenty of corn bread with butter. You know what I always say? Moderation, moderation, moderation.

After that scrumptious meal and impeccable service I just had to meet the proprietor! Richard LaVacca is the man who keeps Spanky‘s running like a well oiled mega-machine. We had a few laughs and Richard told me that Spanky’s has been at 85 Main Street in Poughkeepsie for over 23 years. He said that while many chain food establishments have opened up on Route 9, he feels confident that Spanky’s will continue to bring in the crowds. He feels that while people like to try restaurants that are new and different, they know that when it come down to a wholesome meal, the real thing is the real thing. I agree with Richard, Spanky’s is the real thing! If you’ve not been, I say jump in! Bring the gang and experience Spanky’s, a Poughkeepsie, NY original: http://www.spankysrestaurantpok.com/

Eating at home or eating out - it should be an enjoyable and light hearted experience. If you’re going to make eating well a part of your lifestyle and get out of the "diet" trap, it's important to cultivate an array of interesting and alluring food choices. Yes, all foods moderation, but most of the time your choices should be wholesome and unprocessed food. Sure, hit Spanky’s for battered fish and those juicy pork ribs now and then. Just be sure to hit the ground walking along the mighty Hudson River afterward!

What's one way to make your meals more interesting and alluring? Fresh fruits and vegetables! They say that five to nine servings of fruits and vegetables a day is the goal, but that's a difficult goal for most of us to achieve. Enter "rainbow eating”. It's a great way to get a decent variety of fruits and vegetables into your meals and mini-meals. Red, orange, yellow, green, blue and purple! Seek 'em out! For starters, just shoot for getting in all six colors weekly.

If you decide to follow the rainbow, we’d love to hear if it's become your pot of gold! Write me an email and I’ll share your thoughts right here! Oh, and if you visit Spanky's, let us know what you ate!! Get walking!

- Graham Cracker Delights

A delicious and wholesome treat for folks of all ages! Little ones will love helping to prepare this treat!

Plate a bunch of graham crackers next to a dish of low-fat yogurt, a dish of natural (no sugar added) applesauce, and a dish of low-fat peanut/soy butter. Eaters can dip as they wish!

Parfaits more your style? Then go ahead and layer the crackers, apple sauce and yogurt into the fancy tall glass of your choice. Exchange the peanut/soy butter for berries or bananas. Crumple the crackers for for extra flair, and eating with a long spoon is a must!

Two wholesome treats that are fun to make and fun to eat!

Enjoy!

- Moon Walking

Here's a fun idea for when the weather is agreeable. Grab a few friends, some flashlights and if possible some reflective clothing then head out for an after dark walk! Listen for the soothing night sounds of nocturnal creatures both big and small. Enjoy the moon and stars and see who can first point out the big dipper. Depending on where you live, you may be able to moon walk at the beach or around a lovely lake. Maybe walk past some nifty shops down town and take in some window shopping! Moon walking is ideal for those who work late but would still like to get in some excercise. If you dress according to the weather any season is the perfect season for moon walking, and of course the more the merrier! If you moon walk, I'd love to hear about where you go! If you try it for the first time, I'd love to hear about how much fun you have!

- America's Favorite Excercise

Over 65 million walkers have made walking America's favorite exercise. The key to effective aerobic exercise is maintaining an elevated heart rate for a certain amount of time, at least 20 minutes, on a daily basis. So when were talking about walking for fitness, we're not talking about strolling through the mall, pausing to window shop, stopping for a latte. We mean walking with a purpose, at a pace fast enough that you're a bit challenged for at least 20 minutes. Walking briskly can definitely get your heart rate up, as long as you put a bit of "oomph" into it. In fact, it can do so without some of the side effects and effort of more strenuous workouts. Easier on the joints than running or jogging.

Remember, no special equipment or clothing needed. No special training needed. Walking for fitness can be done nearly anywhere, anytime! Some creative ways to accomplish 10,000 steps a day? At work take a 30-minute walk with a co-worker during your lunch hour. Having a buddy will help keep you motivated! At work, when your shopping or even going to the zoo park further away from the door. Don’t take that juicy parking spot that’s closest! By parking farther away you can get in a few extra steps to and from your car. Working around the house can also be a great form of physical activity that includes a lot of walking. All that sweeping, mopping, dusting, vacuuming, raking leaves, etc… equals steps taken! So get cleaning, and get walking!

- Red Flags

Walking tip of the day: Walking up a hill will help to take off the weight a lot faster than if you walked at the same pace on level ground. Seek out some inclines and go for it! Watch your backside firm up and your waistline slim down. So, if you’ve been walking on a regular basis it’s time to step up your step!

Happy August! Just one more month of summer! Have you been walking this summer? Have you gotten your parents and kids into walking? I've noticed that a lot of pre-teens and teenagers today have "spare tires" or extra weight that is carried around their waste. Getting them into a walking routine will certainally help them to drop that weight. Some studies show that for many this is due to consuming too many sugar-based beverages. You may not realize it, but soda, individual mini boxes of fruit punch or juice, sports drinks and any fruit juice made from concentrate contain a tremendous amount of sugar. Instead, why not buy 100% fruit juice, consider cutting it with water and exercise portion control? Also, any food products with the word “snack” on the packaging is a red flag! Packaged to appeal to busy parents looking for convenience, food products and beverages that are clearly marketed towards or for children are often expensive and chock full of not only sugar, but also salt, saturated fat and sodium.

Why not roll your shopping cart right past the individually wrapped bags of cakes, cookies, potato chips, ice cream? Introduce children to cinnamon flavored rice cakes, fruit smoothes, homemade low-fat yogurt frozen pops, soy cheddar cheese and barbeque chips. I doubt they will be disappointed! Adults bring food into the home - kids don’t. Until adults take baby steps toward correcting unnatural eating habits, children will continue to develop unnatural eating habits. Sure, junk food can have a place your diet, but it should have a very small place. When the majority of food you and your children consume is wholesome food, then the extra weight will come off - naturally. Oh, and get walking.