The realistic way to build up to 10,000 steps a day. 

The goal of taking 10,000 steps in a day is a rough equivalent to the Surgeon General's recommendation to accumulate 30 minutes of activity most days of the week. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. But not everyone should start right out trying to get 10K a day. So instead take a comfortable, gradual approach -- the 20% Boost Program. 

First, invest in a pedometer. Put a safety string through the pedometer's waist clip and pin it or loop it through a belt loop, so the pedometer isn't dropped down a toilet. 

Now follow the simple program below. The first week, don't change your life at all; just learn your baseline average daily step total. Then, for the next two weeks try to boost that average by 20%. Be sure to follow the directions and fill in the simple log -- it's critical to helping you learn what adds steps to your day and what detracts. If you have questions, reference our FAQ. 

The goal is to measure your steps in a typical week. Don't try to walk more than normal. Each morning, reset the pedometer to "0." Set it to show steps (ignore distance and calorie counts). Keep it closed and attached to the front of your waist to the left or right of center. Wear it all day from the moment you wake up until going to bed, except when immersed in water. At night remove it, record the number of steps you've taken in the log, and note if you did any formal exercise (wear your pedometer then, too); for example, "20-minute treadmill walk." Also note if anything caused more (museum tour) or fewer (all-day meeting) steps than usual in your day. Attach your pedometer to your shoe if you bicycle and the pedometer doesn't seem to count your pedaling. 

Add steps for all seven days:
Divide by 7:
Multiply by 1.2:		(This is your goal for week #2.)

Your goal is to boost your average daily steps by 20%. Add the total steps taken in week one and divide by seven. Then multiply by 1.2. The result is your new target number for daily steps. So, if you averaged 3,000 steps a day in week one, try for 3,600 a day in week two. How you reach your goal is up to you. Most physical activity counts, including formal workouts (a brisk walk, using most exercise machines) and informal exercise (taking the stairs instead of the elevator or even pacing on the subway platform). 

Average Steps Week#1:
Goal average for week #2: 

Add steps for all seven days:
Divide by 7:
Multiply by 1.2:		(This is your goal for week #3.)

If you haven't reached 10,000 steps, or if your goal is substantial weight loss (for which many experts recommend 12,000 to 15,000 steps a day), then boost your steps again by 20%. Calculate your second week's daily average and multiply by 1.2. If aerobic fitness is a goal, try boosting the speed of at least 2,000 to 4,000 of the steps you're already doing. 

Average Steps Week#2:
Goal average for week #3: 

Some people find that just with three weeks of effort they've gotten their daily step average close to or beyond 10,000. But many find it takes several more weeks of boosting by 20% each week until they can create a 10,000 step-per-day habit. Even if you only try for 10% more each week, you'll soon find that your days are full of opportunities for more steps. You'll also find that in short order you won't need a pedometer to tell you how you're doing. For example, if you get off the train a stop early or take a walk at lunch you know you'll hit your total, but otherwise you come up short. However, consider using your pedometer whenever you need a step-check. 

Here are some rough targets:

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Pedometers can be found in many sporting goods stores or you can buy them directly from manufacturers. Yamax digital pedometers, called Digiwalkers, are recognized to be one of the most accurate and consistent lines of pedometers. They can be found in stores as Digiwalkers, or as Accusplit Eagle digital pedometers (the same product with a different name). Another company, Accusplit, also markets simple but reliable analog pedometers; slightly less accurate than the digital devices, but ideal for bulk purchases and as prizes, since they retail for about $10. 

For direct sales or for bulk pricing, contact: 

• New Lifestyles at 888-748-5377; www.digiwalker.com
• Optimal Health Products: 888-339-2067; www.optimalhealthproducts.com
• Accusplit, at (800) 935-1996; www.accusplit.com

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The beauty of bikes is that they're very quick and efficient. But that means your energy expenditure per mile can be much lower than walking. For simplicity sake, attach your pedometer to your shoe, and let it count the pedal strokes while riding. (Attaching to the shoe is also an option for people who find that a pedometer worn on the waistband doesn't record their steps consistently, perhaps because of a high waist.) Counting pedal strokes will result in far fewer steps than if you walked the same distance. But if you think in terms of time invested (a 20-minute ride compared to a 20-minute walk), by pedaling the whole time you can still get a similar number of steps in for a given amount of time. If your count is low (say, you get 2,000 steps in 20 minutes of walking, but only 1,000 pedal strokes in 20 minutes of riding), then there's a good chance you're spending a lot of time coasting on the bike. Focus on keeping your feet moving, just as when walking. 

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If you want to know not just the number of steps you've taken, but the distance as well, you can calibrate a pedometer. The simplest way is to wear it while walking a known distance, such as once around a quarter-mile track, at your normal walking speed. Then multiply that number of steps by four, and you know your typical number of steps per mile. (For greater accuracy, you should walk a full mile-four times around the track). Now, anytime you want to estimate the distance you've walked, just divide the total number of steps you've taken by your "steps per mile" calibration. Keep in mind it's just an estimate, because the length of your stride increases as you walk faster. So, on faster walks you'll be underestimating the distance somewhat, and on slower walks you'll overestimate a bit. 

Some pedometers allow you to enter your step length (based on a calibration walk) and they will calculate your walking distance automatically. Fancier models will even estimate the calories you burn if you enter your body weight as well. But don't count on these calorie estimates to be particularly accurate, given the wide variation of fitness levels and personal physiology of individuals. 

Example:
Jan wears her pedometer for a walk around the quarter-mile school track -- it counts 473 steps. She multiplies by four, to estimate that she takes about 1,892 steps a mile. (For easier math, she calls it 1900 steps.) Another day she takes a walk and covers 6,685 steps. Jan divides 6,685 by 1900, and gets 3.52, or about three and a half miles walked. 

To calculate a step length, divide the known distance you've walked in feet by the number of steps you've taken. A quarter mile walk is 1,320 feet long (a mile is 5,280 feet). So Jan divides 1,320 feet by her 473 steps, and learns each step is 2.79 feet long. Now she can enter that in the pedometer. 

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Of course, the real key to success is not to stop at just using a pedometer. Once you start looking at how to get more steps in your days, you'll also begin looking at your environment. Ask the wellness program at your work site to consider making pedometers available to employees. Then make the following suggestions, so it's easy to get more steps. 

• Open and clean up stairwells. Make them light, clean, safe, and well-ventilated. Stairs are a great place to get more steps; ideally, they should be more convenient and pleasant than the elevators!
• Institute mass-transit programs. How about free bus or train passes with your pedometer? (Walking to and from the bus will garner tons of steps.)
• Launch a massive car and van-pool program. Get the transportation folks involved -- look at a map of where employees live, and match up those near to one another to ride together.
• Set up designated rendezvous sites, for car pool and van riders, where everyone gets a little walk (except the person who's day it is to drive). I guarantee they'll look forward to being the non-driver, and thus getting in more steps.
• Stop subsidizing driving. If employees get free parking spaces, STOP IT IMMEDIATELY. Instead, give them the cash equivalent of the cost of parking if they walk, bike, or take transit to work.
• Install covered, secure bicycle parking. Take the five car parking spaces closest to the entrances, and make them a bike corral. Better yet, park the bikes inside the main foyer of the building -- we're not kidding! Let every employee see those bikes as they walk in from their cars and think, "Hey, that looks so much more appealing…"
• Make showers and lockers available. Anyone who wishes to walk briskly, run, or bicycle to work or during the day should be able to clean up and change afterward.
• Build a trail on or near company grounds. Make it connect to nearby sidewalks, trails, and parkland, so that people can walk to do errands or simply for fun.
• Adopt a nearby trail. The Rails-to-Trails Conservancy, East Coast Greenway Association, and other national and regional trail organizations are working to create networks of trails and greenways around the country for transportation and recreation. Instead of adopting a highway, have your company help build, maintain, and even patrol a section of trail. The work is enjoyable and rewarding exercise, and you're creating a permanent improvement for all to enjoy.

So, how long will it last?
Once you've brought it home and stored it properly, you can prioritize your produce. First, eat the things that will spoil quickly, such as lettuce and berries. Save the longer-lasting foods (like eggplant and oranges) for later in the week.

Plan Meals and Grocery Trips Using this Time Table
  -- By Stepfanie Romine, Staff Writer

 Buying food in bulk can save money, but it can also cause us to overeat.  If you buy healthy foods in bulk, below is a list of how long they should last.

Fruits & VegetablesCommercially frozen fruits will last up to a year in your freezer. Commercially frozen vegetables have a life-span of only eight months. Another option for storing these items for long periods is canning them. If you plan to buy these items in bulk, on a regular basis, it would be a good investment to consider purchasing a canning machine to insure the food is kept air-tight.

BeansDried beans kept free from moisture can last for several years. This is an excellent way to stretch your money, plus beans are full of protein for healthy eating.

DrinksMost juices that you buy, such as apple juice, can last 3-5 years un-opened. If you are unsure of how long your juice will last, contact the manufacturer consumer phone number.

 1. Trick or post-dinner treat — Trick or treat after eating a wholesome dinner. Children who are full may be less likely to snack on the treats they accumulate.

2. Pillow cases are for pillows — give the kids smaller treat containers like recycled grocery bags or small, plastic jack o’ lanterns so they won’t bring home too many sweets. Use your pillow cases to create ghostly costumes instead.

3. Scare ‘em with vitamin E — Instead of handing out candy corn, hand out prepackaged servings of carrots or dried fruit that has no added sugar. Both are great sources of vitamins that can help your children stay healthy. Take it a step further and hand out cut fruit and berries packed in small plastic bags.

4. Use your pumpkins — Pumpkins are for more than just pumpkin pie and jack o’ lanterns. Use the flesh and seeds from your pumpkins to make delicious, healthy treats as a replacement for candy. 

5. Give ‘em treasures for treats — Hand out boxes of crayons, stickers, colored pencils, erasers, Halloween tattoos (the removable kind!), or rubber spiders!

6. Patrol those sweets — The best way to limit the amount of candy your children eat is to limit the number of treats they CAN eat. After inspecting all treats to make sure they’re safe, set a limit on how many they can keep. Then remind them to eat in moderation so they last longer (wink, wink). Store the bag in a high but public place so you won’t be tempted to snack on the candy either! 

Alliance For A Healthier Generation

Dove Milk Chocolate Promises or wrapped squares (8 g) - 42 calories and 6 g carb

Hershey Kisses - 26 calories and 8 g carb each kiss

Hershey Kisses with Almonds - 23 calories and 2 g carb each kiss

Hershey Kisses filled with Caramel - 21 calories and 3 g carb each kiss

Hershey Candy Corn Kisses - 27 calories and 3 g carb each kiss

Hershey's Milk Chocolate Bars - Fun size (14 g) - 67 calories and 8 g carb

Hershey's Miniature Bars (mixed) - average of 42 calories and 5 g carb each bar

M&Ms, plain, Fun size (18 g) - 88 calories and 12 g carb

M&Ms, peanut

• Fun size (18 g) - 93 calories and 11 g carb
• 1/4 cup candy - 220 calories and 24 g carb

Miniature Bars (Milky Way, Snickers, Twix, 3 Muskateers) - average 38 calories and 5 g carb each bar

Mr. Goodbar Snack size (17 g) - 90 calories and 9 grams carb

Nestle's Crunch Bars Fun size (10 g) 50 calories and 7 grams carb

Nestle's Crunch Caramel Bars - Fun size - 70 calories and 9 g carb

Palmer Peanut Butter cups, small - 6 g carb

Three Muskateers bar

• Fun size (15 g) - 64 calories and 11 g carb
• Mint, Fun size (15g) - 64 calories and 11 g carb

Tootsie Rolls

• Small bar - 50 calories and 10 g carb
• Midgee - 23 calories and 7 g carb
• Mini-Midgees - 11 calories and 2 g carb

Peanut and Peanut Butter Candies

Pay Day - Snack size (19 g) - 90 calories and 10 g carb

Reese's Peanut Butter Cups

• Miniature (about 9 grams each) - 44 calories and 5 g carb per cup
• Snack size (17 g) - 88 calories and 10 g carb
• Snack size (21 g) - 100 calories and 12 g carb
• White, Snack size (21 g) - 100 calories and 11 g carb

Reese's Peanut Butter Pumpkins (34 g) - 180 calories and 17 g carb

Reese's Crispy Crunchy Bar, Snack size (17 g) - 95 calories and 9 g carb

Reese's Nutrageous Bars, Snack size (17 g) - 88 calories and 9 g carb

Reese's Whipps Bar, Snack size (14 g) - 60 calories and 10 g carb

Mixed Candy Bars

100 Grand Bars

• Fun size (11 g) - 50 calories and 8 g carb
• Fun size (21 g) - 95 calories and 15 g carb

Almond Joy Snack size (15 g) - 80 calories and 10g carb

Baby Ruth Bar, Fun size (18 g each) - 85 calories and 13 g carb

Butterfinger Bar, Fun size (18 g each) - 85 calories 14 g carb

Butterfinger Crisp Bar, Snack size (20 g) - 100 calories and 13 g carb

Heath Bar, Snack size (13 g) - 74 calories and 9 g carb

Kit Kat, Fun size (14 g) - 73 calories and 9 g carb

Milky Way bar, Fun size (17 g) - 75 calories and 12 g carb

Mounds bars, Snack size (17 g) - 83 calories and 9 g carb

Rocky Road, Snack size (10 g) - 45 calories and 6 g carb

Snickers Bars, Fun size (17 g) - 80 calories and 10 g carb

Snickers Almond Bars, Fun size (17 g) - 80 calories and 11 g carb

Snickers Creme Pumpkin (1 oz) - 150 calories and 16 g carb

Take Five bar, Fun size (15 g) - 10 g carb

Twix, Snack size (10 g) - 50 calories and 7 g carb

Taffy and Caramel

AbbaZabba, small (12 g) 50 calories and 11 g carb

Charleston Chew bar, Fun size (10 g) - 45 calories and 8 g carb

Laffy Taffy, Chocolate, small bars (8 g each) - 32 calories and 7 g carb

Milk Duds Snack size (12 g) - 54 calories and 9 g carb

Milk Maid Caramels, Brach's - 40 calories and 10 g carb per piece

Fruity and Gummy Candies

Jujyfruits - 9 pieces - 60 calories and 16 g carb

Lifesavers Gummies (2 rolls per ounce) - 52 calories and 13 g carb per roll

Mini Dots (2 small boxes per ounce) 70 calories and 17 g carb per box

Skittles

• Original Fruit, Fun size (20 g) - 80 calories and 18 g carb
• Chocolate Assortment, Fun size (20 g) - 80 calories and 18 g carb

Starburst, Fun size (2 pieces per stick) - 40 calories and 10 g carb

Twizzlers

• Mini-bars (14 g) - 11 g carb
• Strawberry Twists, Short (9 g) - 32 calories and 7 g carb
• Cherry Pull-N-Peel (12 g) - 40 calories and 9 g carb

Hard Candies and Pops

Blow Pop, Junior - 50 calories and 14 g carb

Jolly Rancher

• Hard Candy (6 g) - 23 calories and 6 g carb
• Lollipops (17 g) - 60 calories and 16 g carb
• Hard Candy Sticks, Small (11g) - 43 calories and 10 g carb
• Double Blasts (4 g) - 13 calories and 3 g carb

Tootsie Pops - 60 calories and 15 g carb

Tootsie Caramel Apple Pops - 60 calories and 15 g carb

Wonka Nerds - small box (13 g) - 50 calories and 12 g carb

Other Candies

Candy Corn, Brach's - 11 pieces - 70 calories and 18 g carb

Hot Tamales - small pkg (14 g) - 50 calories and 12 g carb

Jr. Mints, Fun size (10 g) - 50 calories and 12 g carb

Mike and Ike small box (14 g) - 50 calories and 12 g carb

Pop Rocks - small packet (10 g) - 7 g carb

Raisinettes, Fun size (16 g - about 16 pieces) - 56 calories and 11 g carb

Smarties Candy, Roll - 25 calories and 6 g carb

Whoppers

• 1 small tube - 30 calories and 5 g carb
• 1 small pouch (21 g) - 100 calories and 16 g carb

York Peppermint Patties

• Regular small patty (14 g) - 53 calories and 11 g carb
• Pink Peppermint Patties, small (14 g) - 53 calories and 11 g carb
• Peppermint Patty Pumpkins (14 g) - 50 calories and 11 g carb

A  habit that I got from my loving Mother is not eating dinner with the family. My Mother would cook, serve and clean at every meal. She never sat down. As much as we wanted her to eat with us, she kept busy taking care of the meal start to finish. Our kitchen rarely "closed"  Even though I don't cook or clean as well as she did, I don't sit down with the family to eat.  I am working on engaging my boys to help with dinner and clean up so I can spend time sitting down with them. It is easier for me to do it all, but in the long run I want to instill the importance of family meals.