by Mary Claybon | Jan 27, 2021 | Health and Wellness |

I love walking
I hear this often -“I’m having a hard time getting exercise-I’m bored, get interrupted, it’s too cold and just don’t like it. What can I do to get my exercise and stay motivated?”
I always ask, “What is an activity you enjoy? Walking? Dancing? Ballet/Bar? Yoga? Tai Chi? Meditative movement? And then what is the best time for you to take 30 minutes to dedicate to a workout of some sort?” For me it’s walking and dancing. I love to walk.
30 minutes 5 days a week gives you the recommended 150 minutes for promoting and maintaining health and wellness. Add two days in your week to do resistance exercises using weights, bands or even your own body. Make the 30 minutes your sacred half hour and find something you like to do. Walking can be boring. I usually listen to podcasts or make phone calls. Some people love to listen to music and walk to the beat.
When it’s cold outside, walk in place or turn on a You Tube Walking Workout video. You Tube has just about any kind of workout you’re in the mood for.
Here are the links to a couple of my favorite indoor walking workouts:
FAST Walking in 30 minute
30 Minute Boosted Fitness Walk
10 STEPS To Help You Stay Motivated
- Make this your time to feel good. The best motivation is what comes from you internally instead of trying to please someone else or because you feel guilty. Call it movement instead of exercise or workout if that makes you feel better.
- Get a pedometer and track your steps-go for 10,000 but start from whereever you are and make 10,000 your goal. (More below)
- Make it fun. Put on some cardio dancing music and dance for 30 minutes. Or add variety. You can do some cardio and whole body work.
- Walk around your house when you are making phone calls or listening to podcasts.
- Put on a You Tube video.
- Join a Zoom exercise class.
- Buy a new exercise outfit that makes you feel comfortable with your movement. And don’t forget good shoes.
- If you can, create a special place in your basement or home just for exercise. You can put mats on the floor and posters on the walls that motivate you and help you to visualize your success at feeling and staying fit.
- Forgive yourself if you a miss a day or two and just get back to it. It’s not all or nothing, it’s something – whatever you will do.
- Reward yourself. After you are done, you can take a soothing bath, read magazines, play a game on your phone, or make a relaxing phone call.
More on 10,000 Steps
If you want to begin with lifestyle changes and exercise is your top priority, go out and buy a pedometer and work up to 10,000 STEPS PER DAY. I love my pedometer. I put it on in the morning and track every step. You would be surprised how little walking you get in if you sit at the computer all day. On the other hand if you have steps in your house and you vacuum daily, run errands, do the gardening, and walk to the mailbox, you may find that by mid afternoon you have over 5, 000 steps. Now all you have to do is go out and take a brisk walk for less than an hour and you will have your 10,000 steps. You can sneak steps into your day by parking your car farther away, walking up and down every aisle in the supermarket, window shopping at the mall, or simply walking around while chatting on the telephone. I wish I had invented the concept of 10,000 steps. 10,000 Steps is equal to about 5 miles of walking. In the beginning don’t worry if you are getting sufficient aerobic exercise at your target heart rate, just WALK. Once 10,000 steps is a habit increase your intensity and frequency, but for now just clip on your pedometer and get walking, and of course, if you are not used to exercise, check with your doctor to make sure you are ready to begin.
I found a great web site using this concept.
http://www.thewalkingsite.com/10000steps.html
by Mary Claybon | Apr 12, 2019 | Health and Wellness |

“Guilt feelings, regimentation, and deprivation have no place in our method. We will show you how permanent weight loss can take place in an atmosphere of freedom.” Dr. Leonard Pearson and Lilian Pearson The Psychologist’s Eat-Anything Diet
The Diet Book That Changed My Life
By the time I entered nursing school I had been on every popular diet and counted every calorie, blossoming to a heaping 138 pounds by the end of freshman year. For a 5 foot 2 inch frame this was not a healthy weight. Exercise and sports were not appealing as a teenager, so once I stopped the childhood play—-climbing trees, playing tag or kick the can, or just walking to friend’s houses and school, my body typified the chubby teen. I also smoked cigarettes when I was 16 and generally was clueless about taking care of myself. Often I felt like I was on survival mode, living from one day to the next, getting through school with a plan to become a nurse and support myself.
I remember feeling depressed when I felt fat and feeling elated when I saw the pounds come off, but generally, this was a yo-yo routine without lasting results.
It was when I met my future husband that things began to change. First of all, he was into exercise, so I started jogging. Adding exercise in my life did allow me to lose some weight and enjoy food more. Then, one day I found the book that changed my life. The Psychologist’s Eat-Anything Diet–Wow! This was intriguing. Up to this point I had counted every calorie ,and felt like my mind went from craving or rejecting food and cigarettes. I had no idea what it would be like to really enjoy eating without feeling guilt or deprivation.
This book promised that when you finished reading it, you would be able to:
- Eat your favorite foods.
- Realize there are no taboo or forbidden foods.
- Free yourself from the tyranny of food.
- Get rid of your scales and daily weighing routine.
- Quit counting calories and stop dieting.
- Forget about proteins, carbohydrates, fats, and other old diet standbys.
Dr. Leonard Pearson, a clinical psychologist and his wife, Lillian Pearson, a social worker, applied their knowledge and practice of humanistic psychology and their work with Dr. Carl Rogers, to develop a weight loss program that would not only change how one looks but also what one thinks when it comes to diet and weight management.
They felt that “overeating is complex with many causes.” One of the basic principles of the book is that people do not eat what their body is calling them to eat. Often a weight loss program cuts out foods that you love. Calorie counting becomes regimented, and there is little pleasure or satisfaction at mealtimes.
For me, my mind was always thinking about what I was going to eat and how many calories I was going to consume. These thoughts would often control my mind, and I felt like I almost needed a brain overhaul to get rid of this awful way of thinking and living.
This book offered a set of exercises to increase food awareness and develop more intuitive approaches to choosing what you were going to eat from one meal to the next.
I learned to get in touch with what my favorite foods were and why I enjoyed them. I also learned that when we crave something we have to eat it. The Pearsons also defined beckoning as those foods that call you after seeing them in a window or smelling the aroma of the food from a store, home or restaurant.
Part II of the book offered “Exercises for Food and Drink Awareness and Sensuous Eating.” This would be fun!
I remember the “chip eating exercise” and sitting on our bathroom vanity with a bag of cheese covered Doritos and watching myself eat them. The idea was to chew the chip and watch your mouth chew, while also experiencing the taste of the chip and getting a feel for what it is about the chip that you like—is it the crunch? The salt? The cheese flavor? And in that case, the recommendation was to lick the cheese off the chip and throw the chip away and see if the craving was satisfied. I found that was the case for me. What I liked about the cheese flavored Doritos was the topping. So I would sit on the vanity watching myself eat the chip and lick off the cheese and throw the chip in the wastebasket. Of course, my roommates thought this was nuts, but hey—it was nursing school, and we all had our idiosyncrasies.
The purpose of the exercises was to become aware of why we eat, what we crave, what our body really wants, what is truly satisfying in the eating experience and essentially renew our joy of food.
Chocolate chip cookies were another experience. What is it about the cookie I liked? It was partially the crunch, definitely the chocolate, and a bit about the sugar. What I found with chocolate chip cookies is that I was satisfied if I simply picked the chocolate chip out of the cookie. With chocolate walnut brownies, what I loved was the walnut covered with brownie so I would pick the walnut out of the brownie and throw the rest away or give the crumbs to someone who liked the taste of plain brownie without the chocolate chips.
You see, when you crave food, you definitely are wanting a taste, a texture or an experience. You must satisfy that craving, or you will eat everything in sight until you get what it is you really want.
I used the principles of these books in my later years in my wellness presentations about diet and exercise. Let’s say you crave a Graeter’s turtle sundae — think about it— scoops of pure vanilla ice-cream topped with caramel sauce, chocolate, and pecans. Graeter’s chocolate sundae has about 1200 calories-that’s almost a whole day’s allotment of calories, but, if you must have it you must have it- make that your breakfast and lunch for the day or lunch and dinner and eat well the rest of the day. Truly your body will not suffer if the one day you crave a turtle sundae you indulge.
On the other hand, let’s say you wouldn’t dare. So you have the craving, and you deny yourself the experience. Instead, you have a chocolate cookie. If you want that taste or texture or flavor or experience, you will probably eat several chocolate cookies just trying to do the same thing. Or let’s say you eat the carrot sticks you have in the refrigerator for when you have to eat something but don’t want to ruin your diet, and you want to “be good.” You’ll eat every carrot you have just to satisfy some sort of sweet tooth, or in frustration, keep noshing or grazing only to realize that you are trying to meet your body’s need for a turtle sundae in an impossible way.
The better and lower calorie way would be to buy a turtle chocolate candy or two. If you need the taste of the ice cream, get some frozen low-fat yogurt. Now at least you get the chocolate, the caramel, the pecans, and the feeling of cold vanilla flavored creamy dessert cooling your mouth and flowing down the esophagus to a more satisfied stomach. Here you probably ate about 300 calories tops, but you satisfied the craving.
Do you get it? You can’t ignore your cravings, or you will not feel satisfied physically or emotionally.
So I learned what foods were calling me. What was I really in the mood for? What taste was I dreaming of? What would I really enjoy? I learned to close my eyes and get in touch with my true needs nutritionally and mindfully. Before opening a menu, I would get in touch with what I had a taste for and look for that item or a combination of items that would satisfy my craving. Most of the time I ate less because I knew that I could have whatever I wanted whenever I wanted it as long as I was clear and honest about what I needed.
During my learning and experimental days with this new way of not dieting, I did have a negative experience it is only fair to share with you. Before classes in nursing school, we would sometimes meet in the cafeteria for breakfast. On this new not diet, I would go through the line and look at the food and only take what was really calling me to eat. One morning I had such a craving for the big gooey pecan roll. Instead of just getting one with maybe some yogurt or milk to balance it off, I decided to take two pecan rolls, with the idea that at lunch I would choose something lighter because I would be satisfied and full from this breakfast. Well as I got up from our table, fully satisfied and content with my consumption of this gooey treat, I fainted right there and fell on the floor of the cafeteria. I was quickly rushed next door to the emergency department where I was diagnosed with severe hypoglycemia. My blood sugar had dropped to 40 (normal being 80-100). I was quickly given an IV solution of glucagon, the glucose substance used for diabetics who have an insulin reaction.
Well — this too was a good experience, because what I learned is that we cannot live by bread or carbohydrates alone. We do need to balance our food and have some protein at every meal. I would have been okay had I eaten one pecan roll and some yogurt or even a small glass of milk.
But this was all part of the experiment. I learned how to eat in a way that was fun, guilt-free, and allowed me to experience life and food in a whole new way. For the first time in my life, I was free of the diet mindset. I thought about food, but without having to imagine depriving myself of my favorite foods. Nothing was off-limits anymore. Also, I only ate when I was actually hungry, and stopped eating when I felt satisfied. I knew that I could eat anything I wanted whenever I craved it, and I did not have to raid the refrigerator and eat everything in sight to get there.
I truly learned to enjoy my food, and I do believe that since food is so essential and eating is such an integral part of daily life-not just to nourish the body, but also to nourish the soul and meet social needs, we must not just eat to live but live to eat.
If more people enjoyed the eating experience and the vast array of wonderful food without the guilt associated with indulgence, we would have less obesity in this world.
To this day, I truly eat what I am in the mood for and what calls me. Gradually I did give up my taste for red meat and most high-fat foods. I have grown to savor fresh fruits, vegetables, beans, fish and nuts. I allow myself to eat dessert or candy to satisfy my sweet tooth, but my body has learned to enjoy fresh and healthy food.
I offer coaching on weight loss, smoking cessation, and lifestyle change. Contact me for a free introductory session.
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by Mary Claybon | Nov 27, 2010 | Health and Wellness |

Flaxseed is an ancient food that has been known for its health benefits for centuries. In nature it is a small blue flower with a small brown or golden seed. You can buy the whole seeds at most grocery and health food stores. It is best to buy organic whole flaxseed and grind it yourself. A small electric coffee grinder works best.
The seeds are also compressed into flaxseed oil that has some of the benefits of the actual seeds. The oil has a lubricating effect on the skin and cells, but lacks the fiber that is most helpful in the diet.
You can add ground flaxseed to most of your favorite foods without it affecting the taste. “Sneak” it in and add the healthful benefit to your favorite foods. Generally add 1 tablespoon per serving in your favorite recipes. Flaxseed has a mild nutty flavor if you taste it at all.
The suggested use is to add 1 to 2 tablespoons of ground flaxseed per day for anyone except pregnant and lactating women. Please consult your health care provider regarding use of flaxseed as a supplement in your diet.
You can add ground flaxseed to most of your favorite foods without it affecting the taste. “Sneak” it in and add the healthful benefit to your favorite foods. Generally add 1 tablespoon per serving in your favorite recipes. Flaxseed has a mild nutty flavor if you taste it at all.
The latest research is providing more and more evidence that flaxseed has many health benefits. Here is a list of possible benefits to using flaxseed in your diet.
Flaxseed:
Is a rich source of omega fatty acids and lignans along with vitamins and phytonutrients, not to mention a great source of fiber.
Has both soluble and insoluble fiber. You can’t get better than that.
Is a rich source of antioxidants and can support the immune system.
May have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer.
Can reduce inflammation in the colon, which can reduce the symptoms of inflammatory bowel disease.
May reduce breast pain.
May help the healing process in lung injuries.
In animal studies the ALA in flax seed inhibited tumor incidence and growth.
Has anti-inflammatory benefits that can prevent the effects of heart disease, Parkinson’s disease, asthma, arthritis and skin disorders like eczema.
May normalize heartbeat.
May prevent hardening of the arteries.
May help your cholesterol levels by decreasing your LDL (the “bad” cholesterol) levels.
May improve blood sugar levels for diabetics and because of this may also help stabilize weight.
Has an effect on hormone levels and may normalize the menstrual cycle in younger women.
May reduce hot flashes in menopausal women.
May lower blood pressure.
Can increase energy and vitality.
May help with Attention Deficit Disorder.
Resources:
Web MD discussed benefits of flaxseed
National Institute of Health on Flaxseed
http://www.niehs.nih.gov/research/supported/sep/2008/improves.cfm
by Mary Claybon | Nov 11, 2009 | Health and Wellness |
As I reflect on my life right now, I want to share an article I wrote that I am reminding myself to follow.
This year has been a very stressful, yet exciting year. We made a major move from a house of 31 years to a new home- very different, a connected "landominium", maintenance free living-quite a change. Between preparing the house for sale, decluttering, keeping it immaculate for the weekly showings for months, working with the builder on the plans for our new home, and the major task of moving in general, my body has taken a toll. You really do have to be mindful of a stress and the affect of pushing until your exhausted. We are now settled and loving it, but I reacted to something while unpacking and developed a major allergic dermatitis reaction. Now on steroids and drugs, it is important that I take time to heal the cells of my stressed out body, by reconnecting my mind and spirit.
Today I put out the yoga mat while listening to meditative music and did a 40 minute yoga routine for detoxing. It felt very necessary and quite nice. My husband and I have resumed our Tai Chi practice in the evening, and hopefully this bout of illness will pass, having been a blatant reminder that YOU HAVE TO STOP SOONER OR LATER!
Anyway, here is the article:
For years people who have talked
about wellness referred to weight loss, fitness or smoking cessation programs.
Later we identified the role stress plays in our overall health and wellness so
we developed stress management programs.
Interesting that although the wellness industry has spent the
last 20 years designing programs and providing health promotion information to
the point that most consumers are very well educated, health is not improving
much – Not the kind of health that is defined by an overall sense of balance of
body, mind and spirit or physical, emotional or spiritual togetherness. In fact
many people are exercising and watching their weight. Unfortunately many people
have given up and continue to spiral upwards. There is no loss of material on
what constitutes a healthy diet or adequate fitness program. There are also
more self help books published than ever before to help us deal with our stress
management.
Keeping all of this in mind, it is interesting that when I
work with people as a wellness coach, their vision often includes a regular
exercise program and healthy diet, but it always seems to include the word
balance and gaining more energy and enjoying life more. Yet that is the one
place it is hard to concentrate. To stop all of our activity, whether it is for
our work or just to keep the house managed is very difficult. We just keep
going until our body can’t go anymore and then we get sick. It is when we get
sick that we question how we have been going about getting all these things
done.
More and more people have said to
me that they need to take time to meditate, yet less and less do. Why is that?
I know for myself I often feel that once this or that item on my to do list is
complete, I will be able to sit back and relax. Sitting seems such a waste of
time when there is so much to do. That is why we recommend that you schedule a
regular time for meditation regardless of what is going on in life or with
work. It has to be as built in as brushing your teeth. It has to be an everyday
occurrence.
But what if we are just not of the makeup to sit in a formal
meditation? That is not necessary, but what is necessary is to have some sort
of practice built into your life for reflection on more than your everyday
tasks. The fact is that one’s body and mind can’t keep on going without a
break. Eventually you will have to stop.
Regardless of what your life looks like right now, it is helpful build into your day a time( even if just 5 minutes) for silence, prayer, yoga,reflective reading, listening to peaceful music, journaling, or if you can,
sitting in a position of meditation, following your breath long enough to feel
a difference in your body- a feeling of peace and quiet rather than rushing and
a sense of urgency. If you practice enough, it will become a memory in your
body that you will be able to tap into when life is speeding by. Like all of my
clients, it has to be a priority and goal for change. Let that be now and not
later.