<http://schema.org/articleBody>
"   What would I do without my girlfriends? Yesterday, my buddy Ellen and I dropped the kids off at school and then went for an hour-long walk. Truthfully, I&amp;#039;ve always found walking (or any kind of exercise) pretty boring. Plus, I&amp;#039;ve been a bit of a desk potato lately\u2014one of the hazards of being a writer. But yesterday, armed with our new diet-and-exercise plan, we were pumped! We&amp;#039;re lucky to live in Southern California, about a mile from the beach, with a great walking path near the ocean. Of course, there&amp;#039;s a downside to that: We have no excuses for not getting out there, year-round. In Small Changes, Big Results , Ellie Krieger suggests walking for 20 minutes three times during week one of her 12-week program. (You can also substitute other aerobic activities, of course.) That&amp;#039;s what I like about Ellie. She&amp;#039;s a reasonable woman and her plan didn&amp;#039;t scare me off right out of the gate. She also suggests keeping an exercise log (just note the date, the activity and how long you did it) to track your progress. I started mine right after my walk with Ellen. Ellie recommends buying a pedometer, a small device that clips to your belt or waistband and measures the number of steps you take. They&amp;#039;re available at sporting-goods stores. If you stick with a basic model, it&amp;#039;ll run about $15 to $25. For several years, I&amp;#039;ve been reading about the health benefits of walking 10,000 steps a day. I bought a pedometer a few years back, and was amazed at how few steps I took in an average day. We&amp;#039;re talking maybe 4,000 to 5,000. Telling myself I was working out because I hauled a few loads of laundry up and down the stairs wasn&amp;#039;t cutting it, either. Finally, I just gave up and shoved the pedometer in a drawer.  But yesterday, I clamped that baby on my waistband and was amazed to find, at the end of an hour, that Ellen and I had walked 5,890 steps! And it was painless because we were busy yacking, just like we do on the phone. Only this time we had more to show for it than a sore ear.  Another great thing about walking with a friend is that you can share lots of good weight-loss tips. Ellen shared a great recipe with me. Here it is: Ellen&amp;#039;s Quickie Chicken 1 cup chicken, cut into strips or chunks 1 to 2 cloves garlic, chopped 1 tablespoon olive oil 1 tomato, chopped into large chunks 1 cup fresh baby spinach Saut\u00A9 the chicken and garlic in the olive oil until the chicken is nearly cooked through. Add the tomato and cook for about a minute. Then add the spinach and cook just until it is wilted. Add salt and pepper to taste, if desired. Serve as-is or over brown rice or pasta. Serves 1.  How easy is that? Plus, all the ingredients are included in Ellie&amp;#039;s &amp;quot;Healthy Pantry&amp;quot; list. (See yesterday&amp;#039;s blog entry for more info on that.) And Ellen says she can throw this together in minutes.  I&amp;#039;d love to hear about your walking tips and quickie recipes. Please keep those comments coming!  \u2014 Kathy Sena "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/life/a40852/baby-steps-baby-spinach-6905/?src=shelter_footer>