Pathways To Wellness and Well-Being . . .

Holistic Healthy Habits


Nutrition and Exercise "Can be a Regiment or a Routine."

(Back Panel  of a Albertson Cereal Box)


A Daily Routine


                   Step One:             Eat A Balanced Daily Ration

                   Step Two:            Control Consumption

                   Step Three:          Be Active, Be In Motion


Eat A Balanced Daily Ration:

The simplest way to balance the Daily Ration is to eat a balanced variety of foods.  Use the Recommended Daily Allowance Food Wheel (the Krebs Cycle runs in a circle) and a plate that is divided into three sections, two quarter sections and one half section.


Breakfast: Dairy and Complex Carbohydrates


Lunch: Take the tree section plate, a large salad bowl, a small fruit bowl and a glass or cup. In one of the quarter sections put meat(s), in the other quarter section put complex carbohydrates, and in the half section put two vegetables or a double serving of the same vegetable. Enjoy chopping it all up putting it in the salad bowl with a little tofu, and add olive oil and vinegar. Fruit in the fruit bowl, and no sugar added liquid in the glass or cup.


Dinner/Supper: Same three-section distribution for this meal. But don't chop it up, just cut it into small bites and take the time to enjoy eating.


Snacks: Use a home made "Trail Mix" for snacks, one part dry fruit cut in small bite size pieces, one part nuts cut in small bite size pieces, and one part granola bars or commercial trail mix cut in small bite size pieces. Keep the parts in separate glass jars. Take the time to enjoy eating one bite size piece at a time.


Control Consumption:


To make this work you have to agree with Billy of The Family Circus - "Mommy's cooking my favorite dinner. It's called leftovers."


Until you learn what is the proper amounts to consume to maintain your optimal weight use this simple "Take Control" approach:


Fill your plate proportionately (see previous) with the amounts you usually took. Letting your glutinous eyes feast themselves. Everyone knows; "your eyes are bigger than your belly is." Then "TAKE CONTROL" BEFORE you start eating!  Take out one of those micro-wave-able three sectioned warm-up plates and methodically removed one-half of each item of food from your plate and put it on the warm-up plate for the next day’s meal. This continue until your stomach shrinks until it feels full when you eat the proper amounts to maintain your optimal weight. (Be sure to check with your doctor before starting this routine if you have health and/or weight issues.)


In a Restaurant when your food comes; TAKE CONTROL BEFORE you start eating. Either physically or mentally divide each item on your plate in half, and only eat half of what is served. The rest goes into the "People Box/Bag" for tomorrow night. If it is inconvenient to take the food home, then ask the server to bring the box before you touch your plate. Then place half of each item in the box and ask the server to put it with their other eatable trimmings that they send to the Homeless Mission. "You do send your eatable trimmings to the Mission don't you?"  Or you can always ask the server to bring you a half portion and box the rest in the kitchen first.


Measured Snacks with liquid at 10:00AM, 3:00PM and before bed. You pre-measure (before you start to eat) the amount to be consumed. Then eat one bite size piece at a time. So it takes long enough to eat the snack so your body can react to the satisfaction of eating, not the fullness of eating.


Be Active, Be In Motion


Both Frequently and Sustained Motion


Frequent Motion - Five-Minute Healthy Habit Walking


At least four to six times a day, take a five minute 1,320 foot walk, (on a previously designated measured/paced off pathway) or do five minutes on the elliptical at a moderate rate.

·        Once around the house/yard every morning, to help jump start the metabolism

·        Once around the parking lot on the way into work, or into a store

·        Once around the office/plant building at mid morning break

·        Once around the parking lot or block on the way to the car at lunch

·        Once around the office/plant building on mid afternoon break

·        Once around the parking lot or block on the way home, or out of a store

·        Once around the house/yard every evening


·        When traveling, once around the Rest Stop Area! Quick Stop parking lot

      at least every couple of hours

Sustained Motion - Thirty Minute Healthy Habit Hiking


Listen to your body. When you find yourself being sedimentary, feeling sluggish, take a 30 minute hike, two or three times a week, around the neighborhood, or on a trail in the woods.

Be An Example, Be An Encourager

Set some goals by marking/pacing out your own Five Minute Healthy Habit Walking Pathways. Set a timer each time you sit down at the computer or to watch TV, to remind you to get up and; Take A Break – Take A Walk. 


Encourage other people to include frequent waking of various designated Five Minute Healthy Habit Pathways each day as a part of their over all fitness program.




Take A Break – Take A Walk

Five Minute Healthy Habit Walking Pathways



Frequent Walking Motion is :

Most Healthy!   Most Habitual!   Most Natural!

Most Convenient!   Most Beneficial!

Be A Participant


 In The


Take A Brake – Take A Walk

Five Minute Healthy Habit Walking Pathways

Advocacy Initiative

To create/establish Five Minute Healthy Habit Walking Pathways at state and interstate highway rest stops, and other convenient locations, anywhere where a 1,320 foot loop path can be measured/paced off, marked with stripping and/or signage, or remembered.  Such as existent: trails, paths, both commercial and residential sidewalks, parking lots, malls, stores, inside office/school/plant buildings, school yards, and/or residential yards/houses.


If your state does not have Five Minute Healthy Habit Walking Pathways at your highway rest stops contact your state’s; Governor,  State Department of Transportation Office, Regional Department of Transportation Office, State Department of Transportation Rest Area Plan Administrator, and/or The National Department of Transportation and request that pathways be established around the perimeters of rest stops and at other convenient locations.


What Is Needed


For Other Convenient Locations:

Sites/locations; to be determined by the organization, firm, group and/or individual

Establish 1,320 Foot Designated Pathway - By measuring, or pace off, and mark 1,320 foot loop route(s); on sidewalks, around the perimeter of parking lots, in yards, in buildings and/or malls.

For Highway Rest Stops:

1.  Select Site(s) of Interest (Adopt A Rest Stop)
2.  Seek Transportation Alternatives Program (TAP) or Other Funding
3.  Establish 1,320 Foot Designated Pathways
4.  Introductory Sign and Pathway Markers
5.  Promotion of Usage of Pathways


1. Select Sites of Interest (Adopt A Rest Stop - Our preference of course would

be that all rest stops at state and interstate highways, would be adopted by local organizations/groups, but we realize that due to budget constraints this may not be feasible, and local organizations/groups may have to set priorities.

2. Seek Transportation Alternatives Program or Other Funding
Non-profits are eligible to partner with any eligible entity, which include,
local governments, transit agencies, natural resources or public land agencies,
school districts, local education agencies, or schools, tribal governments, and
any other local or regional governmental entity with responsibility for
oversight of transportation or recreational trails.

3.  Establish 1,320 Foot Pathways - working with the appropriate government
entity, where necessary to establish pathways at state and interstate highway rest
stops, and/or other convenient locations.


Pathway Options:
3.1.  Full Service All Weather - 1.320 foot loop, well lighted, handicapped
accessible, low impact surface, walking pathway with markers around the
perimeter of the rest stop.
3.2.  Limited Service Fair Weather - 1,320 foot loop, improved surface,
walking pathways with markers around the perimeter of the rest stop.
(Basically slight improvements to dog walking paths and/or establishment of
dog and/or human walking paths, with double signage.)

3.3.  Optional Route
  -  1,320 foot loop striping of most existent sidewalks,
walking paths with markers.  ( Striping most existent sidewalks would allow
walkers an optional route, and allow establishment of pathways at rest stops
where options 2.1 and 2.2 may not be feasible.)

4.  Introductory Sign and Pathway Markers With Posts
The Introductory Sign (about 2' x 3') should encourage people to "Take A
Break, Take A Walk" explain the benefits of frequent walking and point the
way to the beginning of the loop pathway.  The Pathway Markers (about the
same size as the dog walking path markers) should mark the actual pathway.
(See Introductory Sign and Pathway Marker attached.)

5.  Promote the Usage of the Pathways

Encourage individuals, families, community organizations, educational institutions, spiritual entities, commercial firms, and/or government departments and agencies, to establish designated Five Minute Healthy Habit Walking Pathway routes and encourage people to Take A Break - Take A Walk frequently during the day.

For additional information:





Common Signage


So as to try to create a since of connection for healthy habit walkers wherever they may be, we are trying to establish a common signage for all frequent walking motion walking pathways.  


Please feel free to Download, Duplicate, and Distribute (use) the following images.









Contact Information for:

 United States of America - Department of Transportation

American Association State Highway
Transportation Organization

AASHTO Subcommittee on Design....

States – Governors

            - Departments of Transportation

            - Nutrition and Physical Activities Programs


National/State/Local - Links to Walking Web Sites

If your state is not listed hereinafter please email the contact information for your Governor’s Office, your State’s Department of Transportation, State Nutrition and Physical Activities Programs and/or for links to  national walking web sites, to and we will include them in the following list.



  - Governor's message board >

  - Montana Department of Transportation > phone 406 – 444 – 6200

            Attn: Pat Wise, Deputy Director,          


2701 Prospect Avenue, P.O. Box 201001, Helena, MT   59620-1001

            phone; 406.444.7222   email; 

  - Rest Area Plan Administrator > Sheila Ludlow, MDT's >

Take A Break - Take A Walk - On A Five Minute Healthy Habit Walking Pathway

At State and Interstate Rest Stops and other convenient locations


Links To Petitions to the Governor and Director Department of Transportation By State


























































New Hampshire


New Jersey


New Mexico


New York


North Carolina


North Dakota




Oklahoma pathway?recruiter=512864219&utm_source=share_petition&utm_medium=email&utm_campaign=share_email_responsive






Rhode Island


South Carolina


South Dakota














West Virginia