When you look at what is important to you and where you spend the majority of your time, do you find yourself towards the bottom of your to do list or not on it at all?  Do you often find yourself saying yes to others when you really don't have the time or energy?  Do you put others' needs before your own?  This is very common when you have a career, family and individuals that depend on you, but if you continue on this path you will find yourself over-committed, drained of all your energy, and unhappy.

The most important aspect of living a healthy, balanced life is to do things that make you happy, things that are important to you, and things that help you grow into a better human being.  If you don't make the effort to take care of yourself and do things that make you happy, who will?  A big part of taking care of yourself is to make a commitment to exercise and eat healthy.    By exercising and making healthy food choices you will have more energy to do all the things that are most important to you. 

If your life is so over-scheduled and over-committed that you are exhausted at simply the idea of finding time for you, it is time to make a change. 

• Try to do something every day for you and only you. 
• Pay attention to your body and when you don't feel well.   
• Start saying NO to people and projects.
• Do something you have always wanted to do.
• Get help - hire an assistant, a housekeeper, babysitter, personal trainer, enlist family members, etc.
• Exercise regularly.  If you don't have a full 30 minutes, then try breaking it into 10-minute increments.  Make exercise a part of your day.
• Eat breakfast every morning.   Followed by a nutritious lunch and dinner with two healthy snacks in between.
• Get 7-8 hours of sleep every night.
• Set aside special time with family and friends.

This is a perfect time to take care of you.  Make a commitment this year to put yourself back on your to do list and create a healthier and happier life.

Are you one of the many who are tempted by fad diets? Do you obsess about losing weight quickly once the New Year begins? Low carb, no carb, low fat, pre packaged foods, shakes, and pills all promise miracles, but is the diet of the New Year really the best approach to weight loss?

The desire to take weight off quickly is usually what drives people to fad diets.

Take the very successful and savvy Oprah Winfrey who has publicly struggled with her weight. Oprah has not been immune to gimmicks and yo-yo dieting. In 1988 she lost 67 pounds following a liquid diet, she states - "I had literally starved myself for four months — not a morsel of food." 

What these diets don't tell you is that unless you make permanent changes in your lifestyle, take control of your eating and engage in daily exercise the weight loss will most likely be temporary.

The more practical approach is not being impulsive. Contact Healthy by Design Nutrition Specialists to see how they can help you achieve long-term weight loss.

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.healthybydesignnutrition.com

What it is:

Fitness Coaching by Healthy Balance Fitness involves two critical components:

1. Customized weekly workouts based on your individual lifestyle, goals, and schedule
2. Weekly personalized phone coaching sessions to review progress, get specific focus and direction, and set progressive workouts and goals

Why it works:

Fitness Coaching by Healthy Balance Fitness combines guided training and coaching with a system that allows you maximum flexibility and responsibility for your personal health and fitness. Research finds that this system is more effective than one-on-one fitness training, perhaps because it places more responsibility on the individual while still allowing you to take advantage of the advice and encouragement of a professional fitness trainer.  

How it works:

You will meet with your personal coach 16 times via phone. During these meetings you will:

1. Establish your current fitness level and identify your fitness goals
2. Learn how to use your Pedometer, Heart Rate Monitor, and Fitness Diaries to document your achievements each day and monitor your progress over time
3. Receive a customized weekly exercise and activity plan with specific daily and weekly goals 
4. Discuss progress and establish your customized weekly workouts.  
5. Measure progress and discuss goal achievement and next steps

GIVE IT A TRY! CALL 310-200-6223 TODAY
FOR A COMPLIMENTARY ASSESSMENT.

A simple way to cut calories:

A typical 12 oz. soda equals 140+ calories.  Water equals 0 calories.  Replacing just one soda a day with water can trim 50,000+ calories a year from your diet.  That is about 14 pounds a year.  Be healthy, water down your calories.

Oprah's Best Life Series shares with us some of the best things we can do for ourselves in 2009.  Tune in, log on, or listen to find ways to improve your weight, health, spirituality, money, and your relationships.

We need to make 2009 the year we give ourselves as much love and support as we give to others.  -  Oprah

Click HERE to read more.