Once a month we share a reader question, submitted to running expert and Run-Walk-Run founder Jeff Galloway.

If you have questions related to running, walking, exercise, or nutrition, please email healthydisney[at]gmail.com. Your question(s) may be the next one featured!

Due to some things better explained by my fancy kneebone doctor, I’m more of a walkDisney than a runDisney girl.

I’ve gotten to the point where I walk 5K every morning and now I’m working on my time. I’m using the Galloway 5K iPhone app, but I’m not sure it’s appropriate for a walker.

Is this app an effective tool for walkers to use? And are your training plans also good for walkers?

Jeff: I hear from numerous walkers who use the lolofit Galloway Ultimate 5K App. Whether you walk or run, I have designed the program to give the training needed on each day. There are also fitness tips that usually apply to walkers and runners.
 
On the days that I’m not using the app, I’m still going for a walk, but keeping it to more of a walk than a power walk. Is this okay? Or am I actually countering the effects of the training plan?

Jeff: It is fine to walk gently on your non-focused training days. Any walking you do will improve overall fitness and fatburning.

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This guest post was contributed by Mariana Ashley.

Funnel cakes, churros, and cotton candy—these foods may be considered a “staple” at the iconic Disney parks, but give-in to their sugary, fried sweetness and it’ll have you frowning long after you leave the Happiest Place on Earth.

Don’t get confused— Disney isn’t really a dieter’s Nightmare Before Christmas. In fact, attending Disney Land or Disney World is a great way to break up your regular gym routine. You burn tons of calories walking the park (the average person walks 8 to10 miles a day), you build muscle tone in your calves waiting in the long lines, and the adrenaline you build up going on some of the more faster, scarier rides can help you burn fat. But it’s the tantalizing food that can really can do damage to your will power and make you break your diet. To learn how you can stay on track even while surrounded by all of the delicious park food, continue reading below.

1. Bring Own Snacks

One of the easiest ways to avoid making bad food choices, at least when it comes to snacking, is to bring in your own healthy alternatives. Park regulations state that it’s perfectly ok to bring in outside food, so might as well take advantage of it. While you could always bring in a full lunch, dealing with cold cut meats is sort of risky, so you may want to skip on the sandwiches. But bringing in light and portable healthy snacks like whole wheat pita chips, dried fruit, almonds, and granola bars is great way to stay on track and save money.

2. Make Responsible Choices

If you’re going to eat at a quick service restaurant or grab food from a small vendor, at least think about all your options and make responsible choices: aim for grilled chicken sandwiches instead of hamburgers (hold the mayo); go for wraps instead of corn dogs (hold bacon and the ranch dressing); see if you can substitute side fries for carrots or another vegetable; and hold the butter on your popcorn. Want something sweet? Get a fruit cup instead. Fruit is filled with tons of natural sugar that hold more nutritional value than a slice of apple pie.

3. Go to a Sit Down Restaurant

If you’re really looking for variety and a place where they might be more flexible with substitutions, having a sit down meal will probably be your best bet. For Disney World goers exclusively, eat at Epcot. There are tons of places that offer healthy dishes there, including grilled salmon, sandwiches, soups and salads. Our recommendation is the Garden Grill—they offer vegetables grown from The Land. Doing a little research deciding where you want to eat beforehand can help you make better eating choices as well. There are forums, like this one, that have widgets to help you locate what type of food you’re looking for. Just type in a keyword like “salad” and voila! A list of restaurants with that food item will pop up.

4. Drink Tons of Water

Lastly, and by far most importantly, you need to skip the soda and other sugary drinks like frozen lemonade and drink water. Not only is it zero in calories, but you’ll need to rehydrate your body after all that walking, especially during the hot summery months.

Mariana Ashley is a freelance writer who particularly enjoys writing about online colleges. She loves receiving reader feedback, which can be directed to mariana.ashley031 @gmail.com.

This guest post was contributed by John of WDW Parkhoppers.

To look at me, you would never guess that I can complete 13.1 miles, let alone climb a fight a stairs without getting winded…but on Sunday, February 26, 2012, I fulfilled a two year dream by becoming a half marathon finisher…not someone who got swept and they give you the medal out of sympathy.

I started and finished 13.1 miles on my own.

It was slow and ugly, but I did it and NO ONE can take that away from me.

But the message is this: if I can do it, ANYONE can do it.

I’m not suggesting that you should lace up your old sneakers and sign up for the first half marathon you can get into, but if you systematically work yourself up to a 5K, then a 10K, and ultimately a half or even full marathon, it CAN be done!

Why did I decide to become a runner?

I volunteered at a full marathon a couple of years ago and watched the faces of all of the runners going by. It was incredibly inspirational to see these amazing athletes, fueled by years of training, whizzing by the water station I was working at.

But it was the last 25% of runners that really impressed me the most…the non-athletic types…some were older, out of shape, nowhere nearly as sleek and slim as their earlier counterparts.

But it was something in their faces; the raw determination to finish that captivated me.

And right then, I was hooked.

Months later, I was standing at the finish line of another race and saw so many amazing stories play out in front of me that I was compelled to make the declaration, “I’m going to do that one day…I’m going to run a half marathon!”

Flash forward two years later and it was mecrossing that finish line.

It was mebeing cheered and congratulated and being told how inspiration I was! The emotions were overwhelming.

I run to get healthier. I run to live longer. I run to be a part of a community of people that inspire and encourage me. And sometimes, I get to be the one inspiring others.

And maybe, if you are reading this and thinking about running a 5K or other race…maybe I inspired YOU to get out there and start training…because I’m overweight, I’m middle aged, and I am a half marathoner!

This guest post was contributed by Emily of Travel With Emily. You can read the first part of her story here.

My big goal for 2012 was to participate in a runDisney event at both Disneyland and Walt Disney World to earn my Coast to Coast medal. I’m going to cut right to the chase – I am officially a Coast to Coaster!! My mission for 2012 has been accomplished!

As excited as I was for the Tinker Bell Half, I knew going into it – it wasn’t my “A” race; the Princess Half was going to be my “A” race. But it wasn’t necessarily my “B” race either – especially as the race got closer and my excitement levels continued to build. Maybe an “A-” would be appropriate.

I arrived at my hotel in Anaheim late Thursday night and woke up Friday morning with one thought in mind – the expo! I picked up my number and was ecstatic to learn I was in Corral B! Me? Corral B? That might be the only time I am seeded that high. I picked up my “I Did It” shirt and a few other goodies before hitting the parks.

Before I knew it, Sunday morning had arrived and with it lots of butterflies. Finally it was time to start and an animated Tink sent us on our way!

I wasn’t sure what to expect as I hadn’t gotten as much training in as I would have liked, but I held up pretty well. I kept fairly consistent run/walk intervals. The first few miles had us circling around the block before heading into Disneyland. There were a number of parade floats in the backstage area which were neat to see. And then we were running down Main Street and through the castle (I get Goosebumps every time!). I stopped for a quick picture.

We kept winding through and I stopped again for Captain Jack Sparrow! He has been on my photo wish list for awhile!

And then we were leaving Disneyland – through Downtown Disney – where there was a huge contingent of ladies from the Purple Hat Society. Oh my gosh! I loved seeing the sea of red and purple!

From there we wound through the streets of Anaheim. The sun was coming up at this point and I was glad I had remembered to bring along my sunglasses. There were a number of pep squads, bands, along the route as well as spectators (who had some great signs!).

Around mile 8 I could feel the lack of training catch up with me and I started to fade. I started alternating PowerAde and water at the water stations.

I was ecstatic when the Tower of Terror came into view. We were so close! After several zigs and zags around California Adventures we were on the last stretch. Finally the finish line came into view and I put on a finishing kick. Done!

I learned from my previous Disney races to wear my medal proudly at the parks following the race and I received numerous congrats and high fives. It was fantastic! And since I had missed Tink on the race course, I had to make a stop at Pixie Hollow to get my picture with her and my medal.

Fast forward a month and a feeling of déjà vu hits.

I arrived at my hotel in Orlando Thursday night and was up super early the next morning for the Jeff Galloway Princess Meet-Up. I was quick enough on the RSVP when the announcement came out on the Disney Parks Blog and was selected to participate. I can’t say enough good things about this event. We met at Epcot and did a quick run around the World Showcase before being shown into the Biergarten in Germany for breakfast and listening to Jeff Galloway and other speakers (Rachel Booth, Lori Lovell, Betty Wong, & Suzy Favor Hamilton). And to top it off, we were able to take pictures with some of the princesses, including Princess Minnie.

From there, I went directly to the expo to pick up my bib and my “I Did It” shirt. (I am very much a creature of habit!) I was in Corral C this time! I was very happy with that!

Sunday morning arrived and I set multiple alarms to ensure I did not sleep through the race! I took the bus over to Epcot. This time I had purchased the additional Race Retreat package. And I must say, having a private group of port-o-potties made it worth it for me!

The walk to the start line was incredibly crowded. (For the Tinker Bell they actually had the DJ direct one corral at a time to walk to the start line – I thought that worked out much better than the free-for-all at the Princess.)

Finally it was Corral C’s time to start, and the fireworks went off and we were on our way! The first few miles were all about positioning and finding your path through the throngs of people. As we got closer to the entrance to the Magic Kingdom we passed by the pirates and the Disney Princes. One of these times I am going to stop for a picture with the princes. Not this time though.

The sun was just coming up as I came up to the Magic Kingdom entrance. A few twists and turns and we were on Main Street. The stretch of road down Main Street leading up to the castle is one of the main reasons why I love Disney races so much.

The course took us through Tomorrowland, Fantasyland, the castle, and Frontierland before releasing us back on to the roads. I was feeling good (much better than at Tinker Bell) and keeping consistent run/walk intervals.

All along my secret goal has been to finish a half marathon in under 3 hours and around Mile 11 I started thinking I might actually be able accomplish it! But time was against me. I had a momentary let down when my Garmin hit 3:00, but fortunately right around the corner was a gospel choir to immediately pick me up again! I kicked it in to high gear and ran across the finish line with a time of 3 hours 2 minutes and 56 seconds!

And there you have it! One month, two races, and three medals!

For me, Tinker Bell was an amazing race and I’m so glad I did it, but I would tend to say it isn’t quite as “Disney” as the Princess Half (no fireworks at the start, not as many characters, and where was Tink?). But not being completely on Disney property allows for a lot more spectators out along the course, which I think is a definite benefit!

The Princess was (and is) my favorite race. It is just magical! However, I would do either of these races again in a heartbeat!

Emily is a native of the beautiful Pacific Northwest. She loves books, old movies, coffee and peanut M&Ms. Besides working and aspiring to be a runner/triathlete, Emily loves to travel and boards an airplane for far-off (and sometimes near) places as often as she can. She grew up a huge fan of Winnie the Pooh and one of her fondest vacation memories is visiting the real 100 Acre Woods in England. She chronicles her adventures at Travel With Emily.

This guest post was contributed by Kait of Kait’s Inside Dish.

Today we ventured off in search of a casual and leisure lunch before hitting the parks, and that’s precisely what we found at Olivia’s Cafe in Disney’s Old Key West Resort.

The resort is themed after Florida’s Key West. A pastel color theme and waterfront buildings add to the resorts relaxing and airy ambiance.

In the time it took us to stroll the property and poke in the gift shops we had built up a hearty appetite and decided it was definitely time for lunch!

The inside of Olivia’s Cafe resembled a typical Floridian lunch joint. Family pictures from Disney vacations cluttered one wall while on the other side water themed decorations were hung, adding to the very homey and hospitable theme of the restaurant.

Olivia’s Cafe also offers outdoor seating which overlooks the water. We opted for the outdoor seating seeing as it was such a beautiful Florida day (plus there was the added bonus of people watching, a favorite activity of mine).

Before we even had time to glance at the menu the chef appeared at our table (talk about impeccable service). I gave him my standard spiel.

I told him I did notice there was a vegetarian pasta dish on the menu (it came with a cream based garlic sauce which meant it wasn’t vegan) but I thought pasta would be a little heavy for lunch (especially because after lunch I planned on going on Tower of Terror, not the ideal ride to go with a full stomach).

This didn’t seem to phase him. Instead he suggested making me a vegetable sandwich. He also volunteered to make me a side salad in place of the fries. I was quite happy with his suggestion and graciously agreed.

The chef also appeared to hand deliver his delicious fresh vegetable sandwich to me (by far one of the most accommodating and attentive chefs I’ve ever had an encounter with).

This sandwich was amazing. Thinly sliced and sautéed zucchini, roasted red and yellow peppers, and balsamic onions were piled high and topped with a fresh pepper and basil spread served on toasted multigrain bread. Talk about a flavorful vegetable sandwich. 

The sandwich was also accompanied by a delicious and crisp mixed green salad which contained buttery avocado, sweet tangerines, chopped cucumber, and cherry tomatoes with a light citrus vinaigrette drizzled on top.

This delicious and flavorful meal hit the spot!

My mom decided to go with the soup and salad duo. Like me she also enjoyed the mixed green salad, she especially enjoyed the light citrus vinaigrette and commented on its slight sweetness.

She also had the vegetarian corn chowder, which was a cream based soup made with sweet corn and potato. She observed that although it was a cream base soup it was quite light, which she thoroughly enjoyed.

For days my aunt had been craving crab, and today she decided to finally satisfy that craving my ordering the crab cake appetizer for lunch.

The two lightly fried crab cakes came paired with a key-lime mustard and a  papaya- ginger sauce. She noted that the combination of the mild and light mustard and the sweet papaya dish paired excellently with the crab cake.

My uncle ordered the roast beef and bleu cheese sandwich, which came stacked with balsamic marinated onions, creamy horseradish, and field green served on a fresh ciabatta roll, also served with a side of crispy house made kettle chips. Judging from his cleaned plate, he was quite satisfied with the meal.

During the course of our meal the chef appeared a third time to check in and make sure we were enjoying our meal.

I simply showed him my cleaned plate and thanked for taking the time to create such a delicious sandwich for me.

He also inquired about dessert and volunteered some vegan options, however, at this point I was far too stuffed.

Another delicious lunch and another great restaurant find!

Olivia’s Cafe is open for breakfast, lunch, and dinner, the restaurant is typically known for their American fare served with a slight southern flair. Dishes are priced between $14.99 and $35.99.

I definitely would recommend this restaurant. The warm and hospitable employees and the delicious southern influenced comfort food makes it the ideal place to go for a relaxing and casual meal!

Get tips, news and info by subscribing to the free Healthy Disney monthly newsletter.

This guest post was contributed by Kait of Kait’s Inside Dish.

Today we ventured off in search of a casual and leisure lunch before hitting the parks, and that’s precisely what we found at Olivia’s Cafe in Disney’s Old Key West Resort.

The resort is themed after Florida’s Key West. A pastel color theme and waterfront buildings add to the resorts relaxing and airy ambiance.

In the time it took us to stroll the property and poke in the gift shops we had built up a hearty appetite and decided it was definitely time for lunch!

The inside of Olivia’s Cafe resembled a typical Floridian lunch joint. Family pictures from Disney vacations cluttered one wall while on the other side water themed decorations were hung, adding to the very homey and hospitable theme of the restaurant.

Olivia’s Cafe also offers outdoor seating which overlooks the water. We opted for the outdoor seating seeing as it was such a beautiful Florida day (plus there was the added bonus of people watching, a favorite activity of mine).

Before we even had time to glance at the menu the chef appeared at our table (talk about impeccable service). I gave him my standard spiel.

I told him I did notice there was a vegetarian pasta dish on the menu (it came with a cream based garlic sauce which meant it wasn’t vegan) but I thought pasta would be a little heavy for lunch (especially because after lunch I planned on going on Tower of Terror, not the ideal ride to go with a full stomach).

This didn’t seem to phase him. Instead he suggested making me a vegetable sandwich. He also volunteered to make me a side salad in place of the fries. I was quite happy with his suggestion and graciously agreed.

The chef also appeared to hand deliver his delicious fresh vegetable sandwich to me (by far one of the most accommodating and attentive chefs I’ve ever had an encounter with).

This sandwich was amazing. Thinly sliced and sautéed zucchini, roasted red and yellow peppers, and balsamic onions were piled high and topped with a fresh pepper and basil spread served on toasted multigrain bread. Talk about a flavorful vegetable sandwich. 

The sandwich was also accompanied by a delicious and crisp mixed green salad which contained buttery avocado, sweet tangerines, chopped cucumber, and cherry tomatoes with a light citrus vinaigrette drizzled on top.

This delicious and flavorful meal hit the spot!

My mom decided to go with the soup and salad duo. Like me she also enjoyed the mixed green salad, she especially enjoyed the light citrus vinaigrette and commented on its slight sweetness.

She also had the vegetarian corn chowder, which was a cream based soup made with sweet corn and potato. She observed that although it was a cream base soup it was quite light, which she thoroughly enjoyed.

For days my aunt had been craving crab, and today she decided to finally satisfy that craving my ordering the crab cake appetizer for lunch.

The two lightly fried crab cakes came paired with a key-lime mustard and a  papaya- ginger sauce. She noted that the combination of the mild and light mustard and the sweet papaya dish paired excellently with the crab cake.

My uncle ordered the roast beef and bleu cheese sandwich, which came stacked with balsamic marinated onions, creamy horseradish, and field green served on a fresh ciabatta roll, also served with a side of crispy house made kettle chips. Judging from his cleaned plate, he was quite satisfied with the meal.

During the course of our meal the chef appeared a third time to check in and make sure we were enjoying our meal.

I simply showed him my cleaned plate and thanked for taking the time to create such a delicious sandwich for me.

He also inquired about dessert and volunteered some vegan options, however, at this point I was far too stuffed.

Another delicious lunch and another great restaurant find!

Olivia’s Cafe is open for breakfast, lunch, and dinner, the restaurant is typically known for their American fare served with a slight southern flair. Dishes are priced between $14.99 and $35.99.

I definitely would recommend this restaurant. The warm and hospitable employees and the delicious southern influenced comfort food makes it the ideal place to go for a relaxing and casual meal!

Get tips, news and info by subscribing to the free Healthy Disney monthly newsletter.

Hey, everyone! Sorry this post is a day late…life’s gotten a little busy. Hope you’re having a great weekend.

Healthy Disney posts you might have missed:

Watch Out! The runDisney Bug is a Pretty Powerful Thing

Related news from other sites:

From Wheelchair to Running on Air at Walt Disney World Resort (via Disney Parks Blog)

Disney Princess Half Marathon Expo (via Running with Sass)

Jeff Galloway meet up (via Running with Sass)

How do people find us? Search term fun:

• “lou mongello” “jeff galloway”

• wolfgang puck roasted vegetable sandwich recipes

• mousefan travel

Get tips, news and info by subscribing to the free Healthy Disney monthly newsletter.

This guest post was contributed by Jill Bent.

I was bitten by the runDisney bug after establishing a fitness challenge with a childhood friend.

We were not runners, we were not athletic, and we had not been in sport as children, but we were ready for a change.

So as one of those “significant” birthdays loomed, we set out to mark the occasion by running our first 5k. As I searched the internet for a virtual training program I came across what I still consider to be a sign from above….Mickey’s Halloween 5k.

You see, my friend and I are AVID Disney fans and what better place to not only run our first 5k but celebrate our accomplishment and our birthdays than Walt Disney World.

So, we trained, we ran and we celebrated.

The excitement of a Disney race is unmatched.

Disney entertainment lines the course as you run through the parks giving you a completely new perspective on Disney storytelling. There are floats, character stops, bands, DJs and even cast members waiving Mickey hands, tooting horns, dancing…whatever it takes to keep the magic alive. What we thought was to be a challenging 3.1 mile run passed by so quickly that after finishing we would have jumped at the chance to run it again.

It was on the walk back to the hotel that we realized we had been bitten by the runDisney bug. We knew we would be returning to run a half marathon so we headed over to Epcot that night to watch the inaugural running of the Wine & Dine Half Marathon.

Fast forward one year and we were once again on our way to Disney World to make good on our commitment to run Disney’s Wine & Dine Half.

What’s unique about this race is that it takes place at night. Shortly after 10pm we set out from Disney’s Wide World of Sports on the half marathon course that would take us through Animal Kingdom, Disney’s Hollywood Studios and the Boardwalk before finishing at Epcot. Along the way, we were treated to lighted floats, bands, characters and even Sarge from Andy’s bucket of soldiers. Sarge is somewhat of a runDisney tradition as he appears atop the most challenging incline to help you find your way to the top (in his green army man kind of way).

It was everything we had expected. We crossed the finish at Epcot were treated to a killer after-party. Epcot’s World Showcase offered as much food and drink as your post-run stomach could handle alongside attractions and even more Disney characters.

We had done it. We had completed our extended birthday challenge and run a half marathon together.

But as we made our way back to the hotel we weren’t focused on the race we’d just completed but rather what would be our next runDisney event?

You see, the Disney bug is a pretty powerful thing.

At first it’s about just that – a first…running your first race, your first half maybe even your first full marathon.

But at some point during your run things change because just about as soon as that first Disney medal is placed around your neck, you realize one isn’t going to be enough.

Since running Mickey’s Halloween 5k, I have completed four other half marathons with runDisney and received the coveted Coast to Coast medal for finishing a race on both coasts in a single calendar year. My Disney vacations are now planned around runDisney events and I hope to complete the entire race series by the end of 2013. Lisa and I have now set our sights on Disney’s Goofy challenge, which will be our first attempt at a full marathon.

Jill recently entered the world of endurance running to compliment her journey to a healthier lifestyle. Follow her as she fuses fun with fitness on her blog, jogplanet.com.   

This weekend marks the fourth annual Princess Half Marathon at Walt Disney World.

Are you there? Are you running? Spectating?

We’d love to hear from you! Follow us on Twitter @healthydisney, or like us on Facebook.

Healthy Disney posts you might have missed:

Vegan Food at Babycakes NYC

Call for Guest Posts

Related news from other sites:

Everyone’s a Winner in the Tinker Bell Half Marathon at the Disneyland Resort (via Disney Parks Blog)

2012 Tinker Bell Trip Report (via Alone in Walt Disney World?)

Cute runDisney Princess Half Marathon Video (via The Disney Blog)

How do people find us? Search term fun:

• muesli

• pluto sleep shirt

• where in disneyland can you get a veggie burger

Get tips, news and info by subscribing to the free Healthy Disney monthly newsletter.

This guest post was contributed by Kait of Kait’s Inside Dish.

Imagine my excitement when I learned that there was a vegan bakery, Babycakes, only ten minutes away in Downtown Disney.

Obviously I was beyond thrilled.

For those of you that are unfamiliar with Babycakes Bakery, it is basically heaven on earth for vegan dessert lovers everywhere. Babycakes is a vegan bakery which first originated in New York City; there are now also locations in LA and Disney World!

All night I was filled with excitement and anticipation for a delicious vegan dessert at Babycakes.

From the moment I walked through the door my heart began to race as I quickly scanned the selection of desserts: a plethora of neatly decorated cupcakes, chewy chocolate chip cookies, fudgy brownie bites, scrumptious looking doughnuts, and thick slices of various dessert loaves were all on display, beckoning me to order one of everything!

After all, it’s not every day you find a bakery offering any type of vegan baked good let alone an entire bakery filled with delicious vegan goodies!

After about 10 minutes of standing in front of the dessert case contemplating what to order ( I think this annoyed the cashier who clearly was waiting for me to finally make a decision and order) and one game of eenie meenie miney moe (this probably really irritated the cashier) I had finally made a decision, a piece of the pumpkin loaf.

I pretty much love all things pumpkin and I hadn’t had any pumpkin bread since fall, so the pumpkin loaf was something I absolutely could not resist!

The pumpkin bread was delicious and had a cakelike texture. The slight gingery flavor mixed together with the warm fall flavors of cinnamon and nutmeg nicely complimented the rich pumpkin taste.

I will definitely be making a return visit to try some of the other scrumptious goodies such as the cinnamon and sugar doughnut and the brownie cupcake! This delicious vegan bakery is an answer to our prayers fellow vegans and definitely worth a trip(vegan or not)!

[Lisa’s note: Babycakes NYC is also gluten-free, wheat-free, casein-free, soy-free, egg-free, and kosher.]

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