Portion Your Plate Right with MyPlate

If you haven't heard already, the Food Pyramid is no more, and has been replaced with a colorful, ideally sectioned plate. Introducting MyPlate from the USDA.

The idea behind the new concept is that people more easily relate to a plate since they use one everyday for most meals. Plus the guidelines offered by MyPlate are made to be simplier and easier to follow and stick with. So check the following short video on MyPlate and see whether it can help you in your meal planning.





To Your Enjoyable and Guilt-Free Food Experiences,

Using Your Hands for Easy Portion Control!

You hear it all the time. Watch your portion size when looking to eat healthier and manage weight. It seems so simple, but like most "easy" things, is easier said than done for most. To make portion control work, I feel its best to get to the most elementary level possible. How much more elementary can you get than your hands? My hands you ask? Yes your hands, and this time it really is as easy as it looks.

Check out this hand portion control chart to learn more. For instance the chart states one "cupped" hand is equivalent to half a cup of cooked vegetables, pastas, icecream, pudding etc. This tool is not about using your hands as utensils, but it's certainly an easy place to start. It's really all about having a visual in your head of everyday portion sizes so that it becomes second nature. Then you can truly become portion savvy.


To Your Enjoyable and Guilt-Free Food Experiences,

10 Regular Food Habits of The Savvy Non-Dieter™

The Savvy Non-Dieter™ concept is all about redefining the relationship you have with food by transforming the diet mentality which governs so many of our eating experiences. I've found that dieting principles of deprivation, starvation, guilt-driven eating and restrictive meal planning have found their way into our general perception of the way we eat.

So many are using these principles even when not on a diet plan to lose a set amount of pounds. Whether we are aware of it or not, much of our thoughts of food are dictated by a society where there is ongoing and growing food phobia that has been fueled by a dieting culture.

To be a Savvy Non-Dieter™ is to not only question this food culture, but practice regularly a lifestyle which follows a healthier way of eating and cultivates many wonderful food habits. Ten of these are:

1. Often considering Quality and wholesomeness when making food choices.

2. Having no 'cheat' days. All foods are allowed, meaning that there are also less cravings.

3. Enjoying dessert with enthusiasm, appreciation and full engagement.

4. Practicing portion size savviness in a healthy and effective way.

5. Eating without feeling attacked or punished by food.

6. Enjoying ethnic cuisine whenever possible.

7. Having at least one recipe book with lots of colorful pictures on the book shelf (even though you may not cook much). Food is nice to look at!

8. Getting out to eat with family, friends, loved ones without needing to rationalize or justify this indulgence to yourself.

9. Knowing when to take a doggy bag and enjoy the leftovers later.

10. Having a food pantry and fridge with little or no "diet" items. The Savvy Non-Dieter™ (aka you) know that "diet" and other fake, altered foods, which are in the least resemblance to their original wholesome form, are less desirable.

Off course there are many more regular food habits of The Savvy Non-Dieter™, and you can come up with the regular practices most suited to you. The question is how open minded are you willing to be?


To Your Enjoyable and Guilt-Free Food Experiences,

4 Simple Approaches to Getting Off the Yoyo Dieting Ride

Yoyo dieting is often a lifelong issue and generally does not end unless a decision has been made that diets are not an option anymore. Breaking free from the yoyo dieting roller coaster ride is more challenging than just the intention to do so. Giving diets the boot can only be accomplished when we totally open ourselves to do things completely different as far as our weight loss goals are concerned. It certainly requires an open mind.


Four initial approaches to consider are:


1. You are more likely to succeed in both improving your health and attaining permanent weight loss if you recognize that there are no quick fixes and any diet which promises this is deceiving. The main reason why there is the tendency to go from one diet to the next is because the weight loss desired was not achieved or the weight that was loss was regained. Long term weight management requires patience.

2. Distinguish between psychological hunger vs. physical hunger. Psychological hunger is really not hunger at all, but cravings originating from emotions and stress. True hunger stems from our bodies natural hunger cues in response to it’s physiological and definite need for nourishment. It is important to be able to distinguish the two and become fully intuned to when you’re really hunger vs. when you are seeking pacification from food.

3. Stop fighting hunger. Despite what you’ve heard, hunger is not the enemy. It’s your body’s way of communicating with you a basic and primal need-food. Once you fully understand the difference between true hunger and cravings, you know that your hunger is a kind friend rather than a foe. Therefore, honor it and for goodness sake eat something! Ignoring hunger and putting off eating to cut calories will bring about an insistent response from your body that it needs nourishment for its survival. This response could come as cravings and overeating.

4. Open yourself to and find non-diet approaches to weight management. If you were told that you don't have options, then you won't told the whole story. Like everything in life, their are always choices out there. If there weren't there would be no need for advertising. The non-diet weight management options available fill in crucial elements which most diets leave out.

Remember that its never too late to do something differently. Just because you've always done weight loss the dieting way, that doesn't mean you need to continue doing so. Chances are that, like most, you probably haven't been seeing much success anyway. So perhaps it's time to explore your options.



To Your Enjoyable and Guilt-free Food Experiences,

Overcoming Emotional Eating-Your Main Weight Management Strategy

Diets inevitably lead to weight regain. This is a truth that can be explained not only by physiological factors (ie slowed metabolism), but by the fact that conventional diets do not address the underlying issues behind unwanted weight gain. One of these issues which many who find themselves constantly on diets face is emotional eating. Emotional eating is fueled by psychological hunger over physical hunger.

That is emotional eating is normally brought on by such things as emotional cues,stress, social situations, specific settings, smells, etc. These have nothing to do with a roaring stomach which is signally that you body is ready for food, which constitutes our inate ability to regulate our eating internally without any need for a diet plan. Emotional eating however causes us to no longer be attuned to these signals.

There are two instances of excessive consumption which can arise from emotional factors. The first is when we literally ignore hunger cues, not eating when we really should be or hardly eating enough (aka starvation or deprivation) and then later binging when we are overwhelmed with an insatiable yearning for food. Emotions of guilt and shame from binging will likely cause another such episode in the near future.

The second instance of emotional eating occurs when food is mainly used as a pacifier to make us feel better or allow us to think less about a problem or troubling issue. The ability to sense fullness suffers greatly as no attention is paid to when we've had enough. In both situations it is easy to get lost in eating for as long as we need the food to cope with the emotions.

To begin combating this cycle of emotional eating it is important to do several things:

1. Acknowledge and become aware if you are using food as a pacifier. True freedom begins with awareness. The hold emotional eating can have on you exists through mindless eating; it is almost as if you are in trance. To break the trance you will need to snap yourself out of it by becoming alert and totally conscious.

2. Find non-food related activities to deal with stress and negative emotions. Food is wonderful and should be enjoyed, but there are so many more enjoyable things in life as well. Many other things can relieve stress in the moment it comes about, meaning that you don’t have to leave your house or go through a long preparation to access non-food related pacifiers.

Examples of instant relievers are
• playing with a pet,
• turning the TV to a funny sitcom or uplifting program,
• playing your favorite CD
• or turning on you favorite radio station,
• playing a board game
• connecting with someone online through a social network, IM etc
• doing something else with your hands –whether it involves taking up something to read or observe, completing a task around the house or an errand, engaging in a hobby or opening the door to take a walk down the block if you feel able to.
• Have a cup of herbal tea. Yogi tea is one of the best brands, offering many flavors. And what is also great about the brand is that each box comes with an exercise to help you relax and refocus.

3. Slow down your life a bit. The more we rush, the less time we seem to have and the more exhausted we may feel. If you are an emotional eater, you may not realize it, but food has probably just become another chore on the "to do list" of your multi-tasked life. You may eat while on the phone, while driving to work, while shopping, while doing paperwork at work or at home etc.

Taking a pause during your hectic day and at meal time can go a long way to helping you become more aware.

4. Don’t skip physical activity. Exercise need not feel like a chore. There is such a thing as easy and effortless exercise when it is an element of everyday physical activity. Not only does daily physical engagement keep you fit, it also gives you something else to put your focus on besides food and it relieves stress.


To Your Enjoyable and Guilt-free Food Experiences,


Next time I will providing a short list of resources which can help you to identify and combat emotional eating.

What is Your Approach to Permanent Weight Loss?

We've already discussed at length some key principles of the having a Non-diet mindset. However here's a quick and fun way to get a general assessment of your approach to eating and weight management. It only takes a couple minutes and is quite revealing. You need not put in your name, just simply begin with the "start quiz" button.

What is Your Approach to Permanent Weight Los… » Quiz Question Maker

Hope this assessment tool gave you some greater insight.



To Your Enjoyable and Guilt-free Food Experiences,

Non-Diet Weight Loss with Effortless Physical Activity

In the previous article we spoke of differentiating between physical activity as a product of everyday natural activities vs. exercise which is much more regimented and planned. Now the question is how does that translate into your real everyday life? How can you make exercise effortless so that it fits into your lifestyle? Well here are a few suggestions to begin. Pick the ones most applicable to you.

• Have regular at-home dance parties. Put on the radio and according to the words of Lady Gaga "Just Dance". Involve the whole family or who ever you live with, or do it yourself. Dance as much as possible. Rhythm is not required. Dance while you are washing the dishes, if you are in front the bedroom mirror, etc. Use this most natural form of movement to your advantage. You could even try the new Just Dance game from Nintendo Wii if you need something more interactive.

• Take up a specific dance like salsa, belly dance, hip hop or any aerobic dance. The thing I like about dance is that it brings the element of good feelings and connection into the physical activity, and you are less likely to feel stressed by something which you have an emotional bond with. So other activities which can work include yoga, karate or kickboxing, tai chi, and alternative dances like the “journey dance”

• Pick up a sports activity or if you’re not so inclined, buy a Wii Activity system which simulates many fun activities including hula hooping, without requiring you to leave your home.

• Get a trampoline in the back yard or a mini-one in the bedroom and get on it as often as possible.

• Enjoy an outdoor swing (make sure it can accommodate you)

• Get a ping pong table or a “ice hockey” table in the game room, family room or in an extra room if you can.

• Roller blade in the backyard, in the park or at the skating ring.

• Go swimming-Water activities make for a wonderful fitness alternative

• Take a trip to a water park

• Walk in the neighborhood

• You’ve heard this one before, but take the stairs instead of the elevator or escalator. It really is fulfilling.

• If you’ve been thinking about it, adopt a dog. In some places, you can even foster a dog, so that you don't get into an unwanted long-term commitment if you are not ready.

I say a dog, because dogs are very high energy pets who force us to engage physically. We either play with them in the backyard or need to take them out on a walk. Either way both sides are enjoying physical activity.

• Take on a hobby. Although it would be good to adapt a hobby which allows for some physical exertion, it is absolutely not necessary. It could be anything from pottery making to painting. You're more concerned with the mental focus and stress reduction which hobbies often provide. This helps reduce stress-induced emotional eating and unwanted weight gain. If you are looking to lose weight, you won’t need to exercise as much. Also, a hobby is a wonderful way to combat emotional eating.

Often times, the activities we consider to be “child’s play” like the hula hooping and riding on a swing, roller blading and the trampoline, are often the most physically rewarding. Just think about it. Children who play often enjoy natural physically fitness. A sense of playfulness can go a long way towards us being able to naturally fit physical activity into our daily lives, aiding in our non-diet weight loss efforts as well as long-term weight management.

Free your physical health and weight management from restriction and strict, regimented control. Making physical activity more about what you already do than what you need to plan for, causes it be a more fun and sustained part of you life.



To Your Enjoyable and Guilt-free Food Experiences,

Evaluating Your Eating Style

Our eating style very much influences the way we relate to food. Identifying our specific eating style helps us to better understand what drives or motivates us to eat. Are we motivated by emotions, an insatiable need to limit or restrict our intake or are we purely responding to hunger and satiety cues?


Three (3) main eating styles can be identified. They are Attuned Eating, Deprivation Driven Eating (aka Dieting) and Emotional Eating. Attuned Eating basically means that you recognize and listen to your natural, internal hunger/fullness cues allowing them to guide your eating. Unlike the other eating styles, attuned eating has no other agenda. There is no using food to compensate for anything else, the pressure to label food as "good" or "bad", the need to try to surpress hunger etc.. You don't ignore hunger, you eat what you want, and stop when full without emotional pain, guilt or stress.

It is important to recognize that food is just one component of a healthy, fulfilling life. Healthy living is about body, mind and soul including everything from our relationships, how we care for ourselves, our level of self-confidence, our social interactions and recreational activities etc. Therefore, it is important that we become aware of what eating style we are practicing daily, so that we can better address the factors which may be negatively impacting our relationship with our food.

To better understand Attuned Eating and how all the three eating styles compare to each other please refer to this table from Nourishing Connections explaining everything in much more detail. Nourishing Connections is a non-diet intervention approach to weight management, nutrition and well being.



To Your Enjoyable and Guilt-Free Food Experiences,




NOTE: Next time I will discuss recognizing the difference between physical activity and regimented exercise aimed at achieving a defined weight, and also incorporating effortless activity into daily living. Also, remember to sign up for the 10-Part E-course on How Non-Diet Weight Management Can Work for You to gain more insight on making eating guilt free and enjoyable.

Can You Overdo Healthy Eating?

I know you must be asking, How can anyone overdo healthy eating, isn’t healthy to any degree a good thing? Well sometimes you can overdo a good thing. Once the “bad”, unhealthy food has been identified the objective becomes elimination, elimination, elimination.

One common area of overdoing health is with fats and low carbohydrates. In the case of fats and carbohydrates, which are often categorized in the “bad” food category, one would think that these weren’t nutrients required in the diet. Things can quickly get out of hand, to the point where elimination of these targeted foods becomes the dominant energy a person experiences around eating.
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Extreme avoidance of anything that is labeled as “bad” can create anxiety.

-Generally any negative emotions attributed to food whether it is around excessive, emotional eating or avoidance eating leads to guilt and unease.

-Overdoing healthy can also lead to a very unilateral view of foods. For example a food item as a whole is only judged by its absence of the “culprit” ingredient or component. That’s why it can become so easy to overdo foods labeled as “fat-free” for example.

In the case of "fat-free foods, often times, the rest of the nutritional profile of the food, aside from the fat content, is almost overlooked. It is most helpful that the overall nutritional value of a food be considered when your focus is on health. A soda is fat free, but most wouldn’t generally consider it beneficial nutritionally. A cookie might be “fat-free”, but be loaded with fake ingredients.

So it’s important to broaden and open your mind, so that you don’t miss out on nutritionally valuable foods just because they're not fat-free or carbohydrate free, etc. Yes it’s fine to include these in the diet as well, but not exclusively so. And it also must be remembered that these nutrients are needed in certain quantities in the diet to promote good health, energy for the body, and proper functioning of all the organs of the body.

Healthy eating should be more about "What You Can Eat" rather than "What You Cannot Eat”. Food should never create anxiety whether it be about excessive eating or the extreme elimination of foods considered as unhealthy or inclusion only of foods considered healthy. Unless someone truly has a food allergy, there should be some balance, because healthy eating is as much about having wonderful, enjoyable, stress-free eating experiences as it is about the food itself.


To Your Enjoyable and Guilt-Free Food Experiences,


NOTE: Next time I will be discussing getting adequate calories in the diet for optimal health and energy whether you are looking to loose weight or not. Also, remember to sign up for the 10-Part E-course on How Non-Diet Weight Management Can Work for You to gain more insight on making eating guilt free and enjoyable.

Be In a State of Wonderment About The Food You Eat

When it comes to food, it's a good idea to get into the habit of being a curious explorer. Get into a state of wonderment about the food you eat everyday. I’m not referring to the Nutrition labels and all the stuff we’re already obsessed about. Although that’s important as well. No, I’m referring to fun stuff like finding out the origins or family roots of a food. Like how fun is it to find out how a common food came about or how peanut butter or honey etc are produced? And what about finding out where most of the country's garlic is produced-California, or that eggplant is a tomato relative, or what about Chayote, a fruit which is consumed like a vegetable and is not at all sweet! It's in the squash family.

It's an interesting process to get well acquainted with your food. “Unwrapped” on Food Network is a show which reveals the manufacturing process for 100's of foods. Another show for interesting food facts is “Good Eats” and The Secret Life of although it is now cancelled. Here’s a past episode from Unwrapped:





And Here's a Short History Lesson About The Hot Dog:




It’s important to remember that food is not merely for subsistence or fuel. Food is a vital part of the delight of life, just like love, leisure, time spent with family etc. When we put food into its rightful place, then we see how important it is to develop a more positive, attentive, exploratory, grateful attitude towards eating.

A Diet For Life?

Like most other people, I am always faced with someone around me looking for the ultimate answer to weight management. Often the answer which most people expect is in some form of diet recommendation or extreme calorie restricted meal plan. For many Nutritionists it’s therefore easy to succumb to the Diet Doctor role, because that’s what people expect and it's where the demand and cash is.

Diets are often geared towards short term weight goals. So they have their purpose. However, in the case where someone gets wonderful results from a diet, there is often that awkward post-diet period where the weight has been lost, but the person doesn’t know how to or is not willing to let go of the diet.Even if there has been no desirable results, the tendency is to get on another diet.

Although, it can be hard to break free of the routine of such structured eating, one has to ask themselves the question “Can I or do I want to be on a Diet for Life or for any extended period of time?” Especially when undergone for extended periods of time I've seen dieting easily lead to Anemia and reduced nourishment in some form or the other. It makes sense with such aggressive elimination and restriction of individual or entire groups of foods, and not to mention the 'laxative' diet teas and questionable 'magic bullet' concoctions. Although diet bars, shakes etc have evolved somewhat they are no substitute for real food.

The Savvy Non-Dieter advocates things like regular meal intake without skipping meals or starving oneself, incorporating the most healthy forms of carbs, protein, fats in the diet, eating mindfully with attention and purpose, portion size awareness, increasing appreciation and understanding of the food we eat (quality and wholesomeness, freshness, sustainability, organic certification status etc.), among other things.

It pays to be a Savvy Non-Dieter, not simply as a type of defiance against all things diet. It’s about being empowered to more often bring quality of life and quality food encounters to the forefront of our eating experiences. It pays to be a Savvy Non-Dieter in a Food Phobic World.

Tea-A Flavor for Every Taste & Need

Tea has many health benefits as we all know. Green tea has been heralded for its superior antioxidant content for example. However the focus is seldom on the versatility of teas in terms of the endless flavors available or purposes (i.e calming, detoxing, invigorating etc) they serve. Whether you are in the mood for something with some citrus/fruit zing, something to calm your senses, awaken your taste buds, or give you a little taste of the exotic, I say bring on the tea. What simpler way to have multiple, unique taste experiences with little effort.

There are as many tea choices as there are purposes or moods for them to fulfill. Today more than ever, the world of tea is more exciting than ever. My favorite companies are Yogi Tea, Bigelow, Tazo and Celestial Seasonings. On the Yogi site they take the interactive approach to tea selection and even allow you to select your tea based on “Mood, Flavor or Purpose”. If you’re not a tea connoisseur, this process is very helpful.

The thing I like about Yogi Tea is that they have many therapeutic teas geared towards specific ailments- the flu, stress, digestive issues, immune function, women’s health, emotional well being etc.

Great Yogi Flavors: Lemon Ginger, Moroccan Orange Spice, Mayan Cocoa Spice, Calming

Great Celestial Seasonings Flavors: Lemon Zinger, Black Cherry Berry, Chamomile, Cranberry Apple Zinger, Mandarin Orange Spice, Peppermint

A cup of tea just on it’s own, with a favorite dessert, or as an alternative to coffee is always a good choice. And for some reason, a cup of tea at the end of meal creates a calm, satisfied stomach and seems to balance everything out. Well it certainly seems to help. And most of all it's a tantalizing food experience in a cup and is easy to access.

5 Reasons to Make Dance Your Exercise of Choice

Dancing is an engaging and continuous activity with great physical rewards. The reasons to make dancing your exercise of choice go way past the physical rewards.

1. Once you choose the dance that is right for you, there is no boredom because you are in enjoyment of what you are doing.

2. The range of dance choices is endless and you can even mix it up as you like. The many dances that are out there include: salsa, hip hop, urban, belly dance, tap dancing, samba…

3. You don’t require props or equipment or even a partner for most dances. Aside from comfortable clothing and good music, you really just need yourself. Even for dances like salsa which is usually enjoyed by two people, you can get away with practicing on your own.

4. Because dancing is more of a social activity, you can expand your social network and have fun with like-minded people as you are exercising. You find that people who are together in a dance class to be more likely to hang out outside the classroom setting. They also seem to be more likely to form friendships and act to enhance the dancing experience for each other.

5. You get to choose the level of monetary investment you put into it. Most dance classes will give you the option of paying per class, so you can choose as little or as many classes as you like. But dancing can be free too. You can dance at home. Also there are many opportunities to dance for free in a social setting-eg. Clubs and lounges with after-work, no-cover offers or happy hour. And let’s not forget the house parties-My house or yours?!

Most people love to dance and if they can’t dance they want to be at the place where the music and dancing is going on, because that’s where the action is. On the other hand, often you may have to bribe a friend to go to the gym with you! So need I more? Allow yourself to enjoy the most fun physical activity that I know of and "Just Dance".

Plate Size and Portion Control

Plate Size in relation to portion control seems so simple a concept, but one which has mostly gone unnoticed at the dinner or restaurant table. I have written before regarding how helpful it is to look at not only the utensils but also the size of the plates we use when dishing out food. It just so happens that a few days ago on Food Network’s Food Detectives the Plate Size/Portion Control connection was confirmed with a scientific experiment conducted in collaboration with Dr. Brian Wansink.

The experiment was performed on two groups who were each served the exact buffet-style meal, one group using a small plate and the other using a significantly bigger plate. It was found that the group with the larger plates ate about 38% more food than the group using the smaller plates, and that was even with the smaller plate group having seconds.

What The Findings Indicate:

The findings show that plate size does truly matter when it comes to eating, because we usually tend to eat what we put on our plate. So instead of measuring food, as a diet would have you do, begin with changing your plates instead. That way food portion management becomes something you can begin to do with very little thought. Take in consideration the Total Diameter of the plate including the rim or border.

Things get so much easier when we don't have to think about them all the time, and then they actually work. Switching to a smaller plate size and only eating what can reasonably be added to the plate is a simple thing to do. As a true Non-Dieter you must pledge to no longer be a slave to food; and finding ways to make weight management and mealtime effortless is key. Changing your plates is an easy start.

Be Open To Your Options

Being a Non-Dieter means opening yourself to options, but having options is no use if you don’t take advantage of them. Not only does it make life in general more interesting, but it is crucial to having the edge in leveraging the most out of life. We are fortunate to live in a country where we can easily enjoy variety and unlimited options in all areas. These unlimited options are so readily available that we hardly ever have to search very hard for them. Variety is the spice of life, and certainly the hallmark of most thriving and progressive populations.

In the same way choices can energize appreciation and enjoyment of food. Being open to different ethnic cuisines, spices and modes of cooking can significantly upgrade otherwise blah blah eating experiences. In addition, ethnic cuisines tend to encourage an interest in the origin of a certain food or dish, because the food is so ingrained with culture. A vegetable is just a vegetable, but if it’s adapted into various preparations using different ethnic styles-Latin, French, Thai, Italian, Caribbean etc., it becomes so much more.

There is a booming trend towards greater wellness, and with it has come great interest in exploring aspects of healthful eating and beneficial foods beyond what is accustomed to. Restaurant Menus display inventive applications of different ethnic influences and Cultural restaurants are growing in popularity. As you open your culinary options, that sole act can open you to a whole new relationship with food.

It may be helpful to start slowly. Getting acquainted with an individual belonging to the culture of the cuisine you are interested in trying is not a bad idea either. I know in places like NYC that may be much easier than most places, but it can really help to have someone to ask questions as you ease your way into a new cuisine.

A humble place to start your culinary exploration is simply the spice rack. Most supermarkets have a greater selection of spices and herbs.

Cultural cuisine is part of the new revolution in cooking and it is sneaking its way everywhere. It pays to take notice.

Selecting The Best Juices is an Issue of Utilizing The Highest Criteria When Visiting The Supermarket

Most of us do not regard the calories and nutrition (or lack there of) coming from liquids as much as that from solid food. But be assured, liquids, fruit juice in particular, do count just as much as solids towards your daily caloric quota and your overall nutrition.

It’s a matter of weighing the better choice over the least desirable. Liquids other than water contribute to your fluid needs as well, and it’s not necessary to exempt them altogether, particular when they are chosen wisely and in moderation.


1) Soda vs. Fruit Juice 'In Brief':

When it comes to nutritive value, soda is definitely out of the game all together. Most sodas on the market are really ‘sugar water’ with flavorings; its an ‘energy shot’ and that’s it. At up to 150 Calories per 12 oz can, it is basically adding empty calories with no nutritional value. Soda with artificially sweeteners is even worse from a nutritional perspective, because it is practically all synthetic. So other than creating a fake image of a 'healthier low-calorie' alternative, diet soda does not deserve to take up any room in your kitchen or on your dinner table.

Fruit juices offer a sensible alternative, but it's important to consider whether they are really fruit drinks or fruit cocktails with very little actual fruit. 100% fruit juice has the most value nutrition wise; and incorporating it is simply a matter of personal choice when going grocery shopping.

2) Choosing The Best Juice:

• Read the label: Is it 10%, 20, or 100% juice?-Always choose 100%

• Is one of the first ingredients high fructose corn syrup or added sugar?- In such a case you already know you are not getting 100% fruit juice and should move to the next choice.

• What is the nutritional makeup of the juice? Juice labels usually display % of Vitamin A, C, Calcium and Iron. Other nutrients may be voluntarily displayed by the manufacturer if they are applicable. Always make sure that it at least has 100% Vit C. The percentages of the other nutrients will vary depending on the type of fruit juice, the different fruits used in the juice, or whether the juice is also mixed with vegetables as with V8. Calcium fortification and the addition of pulp for added fiber are also great extras when choosing a juice.

NOTE: Vitamin C improves the absorption of Iron, and so including a Vitamin C rich fruit juice drink with a meal is a good idea.

If you are drinking juice you want to make it a nutritional powerhouse in your diet and the more nourishment you can get from it, the better.

3) “Juicing” is a great idea if you have the time. The best juice is always the one you make yourself, because you can control what goes in it. For example you can mix carrot with apples or mix a less acidic fruit with a citrus fruit. You are also gaining the benefit of preserving the fiber content of the fruit as well.

4) Organic juices have solidified their place in the beverage market, and provide a great healthful option.

Even with the healthiest drink however, you should refrain from the urge to overdo it which is very easy to do with juice. After all it’s a liquid which can be gulped down your throat quickly and with little effort. So you should be mindful to drink the best, but drink sensibly. Besides contributing to surplus calories, too much beverage in the diet has been attributed with replacing milk in the diets of Americans, especially children. So a couple true 80z servings(about 120 calories/serving) a day of juice is quite adequate.

When choosing soda over juice or choosing the type of juice you will consume, remember always one fundamental attribute of The Non-Dieter Mindset-QUALITY, QUALITY, QUALITY! Making it a priority to choose the 'creme de la creme' amongst your food choices, is a sure way to begin redefining your relationship with food and creating more positive food related experiences.

Portion-Size Savvy

A balanced meal doesn't only refer to having all your food groups accounted for, it also means having them well portioned as well. Overdoing good food is like putting the 'Repeat One' setting on your IPod for your favorite song; by the time the tenth round rolls by, your excitement has pretty much faded and you're ready to move on. You know what they say about too much of a good thing-it just makes you plain nauseous after a while. Well not that exactly, but we are talking about food after all.

Portion-sizing food need not be a mechanical task of weighing out and measuring food however. Who wants to do that? Usually when someone hears portion control, they are already putting up the white flag. Immediately a vision of cup measures and food scales comes to mind.

Furthermore,when we learn the true serving sizes of food which we are really advised to consume, shock and disbelief usually follow. For example the recommendation for rice is ½ cup, for nuts a modest handful, about the size of a golf ball, and meat a 3oz serving roughly the circumference of a deck of cards. Note that there is a difference between serving size and portion size.

So how do we gain Portion-Size Savvy? Well a good place to begin is with taking a closer look at the current eating ware and utensils that you use. Perhaps these may need a complete MAKEOVER.

This makes perfect sense because what you are currently serving your food with and placing your food in, by virtue of their size, may be encouraging you to “pile on the food”. Sometimes the most obvious place may be the perfect way to begin with something that seems really difficult.

1. Play ‘favorites’ when it comes to your eating ware. For example choose one or two cereal bowls for your cereal and one or two plates to use at lunch and dinner time. This can help create consistency in the amount of food you consume. And especially in the case of the cereal bowl, because they usually come in different sizes, you can pre-measure it once to see the quantity it holds-1/2c, 1cup etc so you always have a rough estimate of how much cereal you are eating.

2. Save the large plates for the fruit or vegetable platter at your dinner parties. A small plate is your friend and can come in handy for most people who simply do not have the time and discipline to physically measure food. A plate about six to eight inches in diameter ( not including the rim or design part) should do it; preferably a plate which is not very deep. A plate that is significantly bigger than your head has the potential to hold food which is significantly bigger than your head, and believe me when I say that you don’t need that much food at one sitting.

3. Get Rid of Grandma’s Mega Serving Spoon! I use this association because, most grandmas love to overindulge us and bless their hearts for it. But when it comes to food, grandma’s ‘big serving spoon’ can be your worst enemy, but having a direct replication of that spoon in your kitchen, well that’s pure portion control suicide! When at home use smaller utensils to dish out food, perhaps an over sized regularly spoon, or even a small ice cream scoop in the case of serving rice or mashed potatoes. Hey, desperate situations…You know the rest!

4. Use this simple guide-Your starches like potatoes, rice, pasta, whole grains and your meats and protein should each take up only a quarter of your plate respectively. The rest (about 1/2) should consist of vegetables.

5. If you are truly on a restrictive diet for medical purposes or are looking to loose weight, then there are pre-measured aids to make your life a bit easier if you don't mind investing in them. Three I would recommend are the 'Portion Doctor', 'The Portion Plate', and for kids 'Yum Yum Dishes'.

Take the Portion Distortion Interactive Quiz

But remember the point is not to make yourself a slave to your food and get you into the mindset of guilt inducing diets. In my opinion, unless you are on a restrictive, prescribed diet due to a medical condition like diabetes, measuring food can work against you truly being able to enjoy your food. But I think it is useful to you to have some idea of your food portions. Once you get a good general visual in your head of what constitutes a serving of meat, starch etc then eating a truly balanced meal becomes easy.

11 Qualities Towards Building A Non-Dieter Mindset

The word ‘non-dieter’ is self explanatory; it conveys a diet-free lifestyle. But I think it is important to approach this in a totally positive way without engaging in a full fledged ‘witch hunt’ on all that it is diet.

That’s why I use the term ‘non-dieter mindset’, because it’s not simply about not dieting, but about developing a philosophy that would allow you to focus on ways to enjoy food and still keep healthy. Giving yourself permission to step away from the fear and guilt around food, which diets thrive on, involves qualities which become part of your every day life.


So what are some of those qualities of the non-dieter mindset? Well they include:

1. First, being unconventional and setting your own rules. Dieting is the norm, and to step away from it means stepping into a new interpretation of what your relationship and attitude towards food and weight management will be.

2. Loving food and enjoying the experience of eating, but not needing food to feel good.

3. Eating in tune with your body’s hunger signals, so that you don’t deprive yourself or over regulate your eating.

4. Having a healthy enthusiasm for all aspects of a meal, from the ingredients that go into it, to the preparation of it, to off course, consumption. You don't have to be a 'rock-the-house kitchen pro', but appreciating how a meal got to your plate, and the meal itself, goes a long way in receiving that meal more positively.

5. Avoiding hurried eating

6. Avoiding skipping meals

7. Avoiding what I call ‘food impersonators’-Highly processed foods stripped down to a fraction of their original, natural self with the addition or compensation of artificial ingredients, or the subtraction of healthy ones.

8. Refraining from negative food labeling-'good' vs. 'bad' foods

9. Finding a balance between everyday eating and indulgence, and realizing that indulgence is not a dietary offense.

10. Being open minded

11. Having one or more positive and joyous hobbies and activities you take part in regularly. That way, you can enjoy food, but not depend on it for enjoyment, because it won't be your main source of pleasure.

These are only some qualities I think can help build a non-dieter mindset. You might have others not included here, but remember that building a non-dieter mindset starts with adapting behaviors that become healthy everyday practices. When those practices become front and center, then there is no need to run away from any diet, because the idea of dieting ceases to be an option.

Why Having Self-Made Qualities Can Keep You On Top of Your Nutrition & Overall Ambitions

Many times when the word self-made is used, it usually refers to someone who has achieved financial success through their own ambitious efforts. But I believe that qualities which make a person self-made can be applied to any area-from money to health to career to personal pursuits.

To me personally, self-made means deciding to break away from the mold defined by everybody else and the comfort it provides. It defines self-empowerment, and I truly believe that we are all self-made. I think we just become lost in the noise and information we encounter every time we turn on the television, put on the radio, go to work, or pick up the phone. All of these demand your attention, but can stifle your own individual voice, so that something like quitting a job to pursue a dream or learning a skill without a class or loosing weight without a diet plan seem so outrageous.

Being self-made doesn’t mean that when you break away from the pack, you settle on a deserted island. But it does give you the luxury of tuning into yourself without all the noise, so that you choose the things around you which really do apply to you, and filter out those which do not. For example, being a non-dieter, where you choose to relate to food in a non-combative, non-anxious way; while in the midst of a largely food phobic society, can be a daunting pursuit.

You can however make the process less daunting if you embrace these qualities:

Shear Individualism:
When you choose to do things differently you have to be comfortable in being alone with yourself. This doesn’t refer to physical isolation necessarily, although at times you do need to separate from the noise and contrary information coming from those around you, to hear your own information.

Practices like meditation, yoga, reading relevant books on self-improvement and on your subject of interest, and quiet hobbies like jewelry making, gardening, painting etc. can help you maintain your personal focus. I'm always willing to try almost anything that will help keep me focused. These practices are also important at strengthening you mentally, so that when faced with resistance from those who don’t agree with or understand what you are doing, you stay steadfastly on track.


Passion & Belief:
When you’re focused on doing and succeeding at anything on your own terms, you must be certain that it’s really something you feel strongly about. When you’re riding on an unpopular or uncommon path, enthusiasm is crucial, because before anybody else, you have to convince yourself that this can and will work. It’s very easy to get back on the barn wagon with everybody else when we don’t truly feel the excitement and sense in what we are doing.


Attitude:
Another name for attitude is mindset. Because a mindset is fixed into you mental image, it allows you to better stay focused and to be true to whatever is your core belief. A positive and optimistic attitude can help you to keep your passion and belief strong even with unexpected hurdles along your self-made journey.


Seeking Like-Mindedness:
In being self-made it is helpful to find like-mindedness in people and resources which serve to reinforce your view point and allow you to grow. It may be a book, an article, a blog post, an email or a conversation with a person who shares similar aspirations. Total immersion and focus are crucial to being self-made and anything or anyone contrary to what you’re focused on can put you off track fast.

But if you're truly self-made you're already the kind of person who makes nothing stand in their way. That essential quality defines you as a non-dieter and someone with a healthy attitude towards the food you eat, your health, and your overall well being.

Eight Tips To Making An At-Home-Workout Work

Part of having a non-dieter mindset is finding what best fits your individual circumstances, personality, life situation etc. This applies as much to exercise as eating. If you have settled on an at-home-workout plan as an alternative exercise plan, then there are some things to be mindful of in order to increase your chances of sticking with it and seeing results.

1. Always remember that short and sweet is best. A lengthy routine may make the routine seem like a second job and can decrease the likelihood of sticking with it.

2. If you are using workout videos , choose them based on what is of most interest to you and mix it up. Sample a few so you find the best fit for you. If you like Pilates and kickboxing for example, do both alternatively to avoid boredom.

3. Exercise in proper exercise wear to really embrace the exercise experience. Look the part as much as possible.

4. Give yourself lots of room. Clear out a spot in the living room or bedroom. Designate an exercise room if you happen to have a small extra room. Make certain your space is as comfortable as possible.

5. If you do feel like taking a walk, going to the park, bicycling or taking part in some outside activity, do so to help break the at-home-workout monotony.

6. Make sure there’s some heart pumping aerobic element in your at-home exercise routine as well as muscle engaging, weight resistance exercises like crunches, to burst a sweat and burn much more calories.

7. Don’t overdo it. It’s fine and certainly healthy to take a day or two break in between.

8. Even if you are at home, set a time or at least a time range for exercise. Some type of routine can help to ingrain in you some kind of commitment and discipline in an at-home workout plan.

Exercising at home can contribute to a successful weight management plan. Just like any workout however, some kind of method to the routine can make it much more likely to be sustained over an extended period of time.