Easy Everyday Positive Changes

Allow Yourself Time For Change

Growth is the energy of life.  Small changes add up to big ones, and every positive step you take for yourself can advance you on your path to a healthy, balanced, beautiful life.

In all my work inspiring people to choose enlightened lifestyles, I've found that change is contagious. This season, spring into change by trying ten new things. See how embracing growth can empower your best self in mind, body, and spirit.

Here are a few of my favorite ideas for expanding your life energy.

Start a journal.
Eat outside the box.
Join a group.
Quit a group.
Try a New Workout.
Take an acquaintance to lunch.
Enrich your color palette.
Be a tourist in your own town.
Rearrange your living room.
Create a Web site.
Plant something.
Set a daring goal and make a plan to achieve it.
Break the language barrier.
Dance.
Make a date with a child.


Start a Journal.
Freedom of expression is always at your fingertips when you keep a journal. Browse stationery or bookstores for a journal that sparks your imagination. Whether it's the weight of the pages, the colors on the cover, the size that slips into your purse-pick the one that feels just right. You might customize your journal by collaging the cover or pasting pictures on pages. Then, write! Try free association first thing in the morning, a sentence describing the brightest moment of each day, snippets of songs or poems or overheard conversations. Reflect on your goals and dreams, and log the progress you make.

Eat Outside the Box.
To open your mind to new pleasures, try a dish or cuisine you've never tasted-perhaps a Vietnamese spring roll wrapped in a lettuce leaf, genuine Jamaican jerk (meat rubbed with a unique spice mix and grilled), or something exotic from the imported produce section at the market. Hit an authentic restaurant or pick up a cookbook from the bookstore or library and explore in your own kitchen. Feel your taste buds come alive! (P.S. Watch your portions and skip the high-fat dishes.)

Join a Group.
Great things happen in groups. Consider joining a community choir, the Sierra Club, Big Brothers or Sisters, a book club, charitable board, neighborhood committee, or political campaign. Pursue your passions, share with likeminded people, and let your voice be heard.

Quit a Group.
Has one of your affiliations gone stale? Have you contributed and learned all that you can? Say goodbye to clear the slate for new adventures to come.

Try a New Workout.
There's nothing like a change of pace to revamp your exercise routine. The workout world has become a global village, and you can sample international treats from tai chi (China) to Pilates (Germany), karate (Japan), capoeira (Brazil), yoga (India) and more-or just get that tennis ace friend to finally give you a lesson.

Take an Acquaintance to Lunch.
We all work or interact with someone we don't really know. For no reason at all, ask this mysterious individual to join you for a noonday salad. See what you discover.

Enrich Your Color Palette.
Buy or borrow a piece of clothing or accessory in a color you never wear. Wear it. How do you feel?

Be a Tourist in Your Own Town.
Whether you live in a sparkling metropolis, sleepy suburb, small town, or the countryside, there's guaranteed to be something you haven't done or seen right in your backyard. Take a day in which you pretend you're a tourist from another country here to see the sights. Put on your walking shoes and go.

Rearrange Your Living Room.
(Don't try this at home alone.) Does your living room lag behind your current lifestyle or simply feel frozen in time? With an able-bodied assistant or two, clear out all the tired items and move around the furniture and remaining accessories and accents. Bask in your new point of view.

Create a Web Site.
Anyone with an Internet connection can put up a personal Web site, often for free through companies such as Geocities, which are happy to provide the cyberspace if you let them hang up some ads. What would you like to publish on the ether plane? Scientific theories, artwork, a communications and photo center for far-flung family members? If you're a big fan of a band, actor, or world leader, why not pay tribute in public?

Plant Something.
On a city balcony or in a big backyard, putting your hands in the dirt is a primal connection to growth energy. Plant a pot of herbs, a precious orchid bulb, a bed of peonies, or a vine of tomatoes to ripen in the sweet summer heat. Tend your plant and grow along with it.

Set a Daring Goal and Make a Plan to Achieve It.
When you strip away the blinders of self-doubt, what would you really love to do? Travel the world, become a teacher, write a book, start a business, dance in a Broadway play? Think blue sky! No matter how unrealistic your venture might seem, daring to write it down and assess the steps that could take you there can be a profoundly liberating experience.

Break the Language Barrier.
Communication plants seeds of peace and positive growth for the world. Learn how to introduce yourself to someone in another language. Do it. (This has greatest effect if you share your new greeting with a native speaker of that language.)

Dance.
If you're like most busy people, I bet it's been awhile since you really got your groove on. Hit a salsa club (try the early lesson to learn a few steps), take a jazz or ballet class at a dance studio, or grab a friend and head out to a live venue. Let the music move you.

Make a Date with a Child.
Kids grow and change at the speed of light, and even overloaded parents can gain insight by taking some time out with a child-yours or someone else's-to do something special. Try a favorite activity from your own childhood, or the fantastic event you only ever wished for as a kid.

Fergie's Meal Plan & Diet Designs

Take a look at ET Online's new article about Fergie in the upcoming July Issue of Allure, all about her meal delivery program Diet Designs!

http://www.etonline.com/music/111589_Celebrity_Fit_or_Fad_Fergie/

Beverages: The Healthy Body & Weight Loss Killer

Ditching that regular soda and switching to a diet version may not be the perfect fix-it healthy solution.  Research shows that both versions may lead to disease.  Before consulting with clients and making recommendations, I like to review ongoing food and nutrition research, especially regarding liquid calories.

Clients ask me, “What could be so bad about a no-calorie diet soda?”  Well, studies show that artificial sweeteners alter your metabolism and increase your sweet tooth.  They make you want more sugar, which means consuming more calories in the long run.  The food industry has rapidly increased the production of foods with artificial sweeteners and Americans are heavier than ever! According to the Mayo Clinic, sugar substitutes are not “magic bullets for weight loss.”  They are synthetic and intensely sweet, much more than regular sugar itself.  At the end of the day, keep it simple.  One teaspoon of sugar is only 10 calories and is not going to harm you or make you fat.

Other research has recently linked diet soft drinks to disease.  A nine year study followed older adults who drank diet soda daily.  The results showed a 48% higher risk of stroke, heart attack, and death, even after adjusting for other risk factors.  Arguably, this study hasn’t been published in a peer-review journal and may have other confounding factors.  As a nutritionist who has observed patterns of America’s intake of artificial sweeteners, I’ve seen their long-term effects first hand.  Research on these sugar substitutes connects diet soda consumption to metabolic syndrome, chronic kidney disease, and Type 2 Diabetes. 

When clients hear this they ask, “Isn’t it better to have a regular carbonated soda instead?”  Well, no, definitely not.  According to Tufts’ Irwin H. Rosenberg, MD, “The real concern remains sugared soft drinks, which have gotten a free ride for years in their health impact.” An abundance of studies have connected regular soft drinks to various health issues, beyond the increase in obesity.  Too much pop may be bad for your bone health.  A 2007 Tufts study connected drinking cola to lower bone-mineral density in older women.  Another study of younger women showed that calcium and phosphorus excretion, a possible indicator for low bone-mineral density, was higher in participants drinking diet cola.  What’s more, new research shows a connection between sugary soft drinks and high blood pressure.  Another study done by Louisiana State University in 2010 found that those who drank one fewer sugary beverage per day lowered their blood pressure over an 18 month period.  On top of these concerns, sugary soft drinks have been linked with pancreatic cancer.   

This data is scary.  One concern is that this research doesn’t account for other lifestyle decisions, such as diet and exercise, exaggerating the relationships of soft drinks and disease.  People who consume many soft drinks, diet or regular, may be making other poor choices or may already be at risk for obesity and heart disease.   These beverages provide excess calories without providing essential nutrients.  A 2009 study determined that cutting back on liquid calories may be more valuable than cutting back calories from solid food.  Whole foods provide nutrients that your body needs, but it is important to remember the bottom line: portion control is the key to healthy eating. 

What beverage guidelines do I give to my clients?  The only way to avoid drinking large amounts of calories and sugar is to make your go-to drink water.  Stop drinking sugary sodas and guzzling down sports drinks, juices, and fruit drinks.  These brightly colored beverages contain corn syrup, artificial dyes, and flavorings that your body doesn’t need.  You should drink approximately 2 liters of water a day.  Most of your body-approximately 65% - is composed of water.  Your brain is actually three-quarters water! Water is the most important power nutrient; without enough water, nutrients like carbs, proteins, and fats can’t get into your body’s cells.  Water keeps you hydrated and helps your body work optimally.

Other great tips that may help suppress that soda habit include:

• Sip on healthier beverages like flavored teas.  Some great choices are Good Earth teas, (for a crisp taste), Celestial Indian Spice Chai Tea, and all Tazo teas. If you need to sweeten your tea, try adding a teaspoon of Stevia, a no-calorie sweetener that comes from an herb native to South Africa.   Another great choice is agave syrup. (Also use 1 tsp.)

•  Try adding excitement to your water with orange slices or even cherries when in season. 

• Lighten coffee or tea with nonfat milk instead of cream or creamer.  Add flavor and brightness with a dash of cinnamon, which is also beneficial for people with Type 2 Diabetes.

•  If you need a fizzy drink, add a splash of juice or lemon slices to plain sparkling water.  Watch out for sodium levels in these drinks! Make sure to pick brands with no added sodium, such as La Croix, RW Knudsen’s Sparkling Essence, and Perrier.   Stick to one 8 ounce serving per day to prevent gas and indigestion.

• My Pomegranate Tea recipe, a powerful antioxidant combination, helps you burn fat and calms nerves.

o   Add 5 bags of green tea to 4 cups boiling water. Steep for about 5 minutes. Remove tea bags and add 8 ounces pure pomegranate juice.

• Try whipping up our refreshing Minty Lemon Cucumber Water:

o   Add 2 quarts water, 2 sliced lemons, 1 sliced small cucumber, and 2-3 mint sprigs to a glass pitcher.  Let steep in fridge for 30 minutes.  Serve over ice and enjoy!

Diet Designs & A Healthy Fridge

Read through Diet Design's recent article in To Your Health magazine: Healthy Fridge.

You'll see some of our best tips for stocking your kitchen with nutritious snacks, treats, and condiments.

USDA Guidelines, MyPlate, & Diet Designs

What do Diet Designs, the 2010 Dietary Guidelines, and the new "MyPlate"  have in common?  Each one helps individuals consume fewer calories while eating the correct portions of macronutrients.  In my experience, clients need an easy to follow routine to help with weight loss and maintenance.  Meal deliveries make portion control and healthy eating simple and easy.  The new MyPlate targets that easy-to-follow guideline that people can understand.

The  2010 Dietary Guidelines were published at the end of January this year.  By law, every five years The Department of Agriculture and the Department of Health and Human Services issue these evidence based reports. The Dietary Guidelines set the foundation for the Nutrition Facts panel on packaged foods.  They are the standards behind My Pyramid, School Lunch, WIC, and other Federal nutrition education programs.  Nutritionists and dieticians use them as part of their educational strategies every day.  Personally, I’ve always advocated reading food labels and avoiding processed foods whenever possible. 
            Because many products advertise health claims such as “boosting immunity” and “improving brain development”, understanding the Nutrition Facts panel remains an essential part of shopping decisions and meal planning.   As health conscious consumers, we need to look past the misleading advertising and review food labels.  For example, Cocoa Krispies has claimed to “support your child’s immunity” because it contains Vitamins A, C, and E.  How can they claim these health benefits from a cereal comprised nearly 40% of sugar?  Don’t be tricked by some of these functional foods that claim disease prevention or health benefits.   Instead, opt for nonfat or greek yogurt if you’re looking for possible immune benefits.  The probiotics also aid with digestion and chronic intestinal inflammatory diseases.  

Another exciting fact about food labels: reading them has been proven to help you lose weight!  A study published in the Journal of Consumer Affairs states that “women were more likely to read food labels than men and also more successful in losing weight.  Label users who did not exercise displayed a slightly greater likelihood of weight loss than those who exercised but did not read food labels” (Mandal, 2010).  The data suggests that reviewing food labels helps keep us on the right track! 

According to the USDA Press Release on January 31, 2011, the new 2010 Dietary Guidelines aim to “promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.”  Since two-thirds of adults are overweight or obese, the focus remains on reducing calories and increasing physical activity.  The two overriding concepts of this report are to “maintain calorie balance over time to achieve and sustain a healthy weight and to focus on consuming nutrient-dense foods and beverages.”  They also emphasize that nutrient needs should be met through the consumption of whole foods.  Eating appropriate portions of nutrient dense foods is key.  Downsize your portion size, make half your plate fruits and veggies, and replace high calorie food with nutrient dense food lower in calories.

  Another significant quantity that many consumers overlook is their sodium intake.  In other words, most people eat too much salt!  The 2010 Dietary Guidelines stresses that most populations need to consume 2,300 mg or less (approximately 1 teaspoon) of sodium per day.  They encourage 1,500 mg or less of sodium for high risk groups, including those with high blood pressure and older adults.  By staying away from processed foods and preparing more home-cooked meals, you can keep your sodium consumption down.   Many of my clients don’t realize the high levels of sodium contained in meals like pizza, soups, and other frozen foods.  Compare food labels and choose the option that contains the lowest amount of sodium.

Besides sodium, a few other principles stand out to me.  First, keep saturated fat at less than 10 percent of calories by replacing them with monounsaturated and polyunsaturated fatty acids.  This means avoiding cream, butter, oils and eating healthy fats, such as nuts, avocados, and grapeseed oil.  The guidelines also recommend avoiding all trans fats, partially hydrogenated oils, and added sugar.  Also, consume at least half of all grains as whole grains.  Because these grains still contain the bran layer and outer hull, they also contain other nutrients like selenium, potassium, and magnesium.  These grains give you energy and help you concentrate.  In addition, try to eat more nutrient, fiber-rich plant based foods.  High fiber foods tend to make you feel full longer.  Great choices include barley, brown rice, millet, wild rice, and whole wheat bread and pasta.

Other recommendations include increasing low-fat dairy products and choosing lean protein.   Consume the often deficient nutrients, potassium, calcium and Vitamin D, through a varied diet of fruits, vegetables, whole grains, and milk products.  The 2010 Guidelines state that eating 8 ounces of seafood per week helps get healthy fats, especially Omega-3 fatty acids, into your diet.  You can achieve this by eating a 4 ounce portion of fish twice a week.  Other reasons to eat more seafood, high fiber foods, and good fats will help lower your dietary cholesterol.  Keep in mind that total cholesterol should be less than 200 mg/dL for a healthy heart.

All of these principles outlined in the 2010 Dietary Guidelines are important.  What's interesting is that the new MyPlate is exactly what Diet Designs has suggested since the day we opened, nearly 20 years ago.  Eating portions of whole foods, with a focus on fruits, vegetables, whole grains, and lean protein is the only way to provide your body with the nutrients it needs.  A healthy serving of low-fat dairy with each meal, can't hurt :)

Keep these principles in mind the next time you go out to the market!  Studies show that reviewing labels and understanding the Dietary Guidelines contribute to healthy weight loss.