Close your eyes for a moment and create a picture in your mind of an ideal female body. What do you see? Do you see someone that is healthy and strong? Do you see someone that resembles the woman on the cover of a magazine?

We live in a society that floods our minds with unrealistic images of super models and Barbie dolls as standards for what an average American woman should look like. These messages begin early in life and often leave us feeling inadequate, depressed, and struggling with continuous dieting. With only 5% of women having the genetic make up to have the super model body type, is there really an ideal body?

No, there is no such thing as one “ideal body” based on height and weight. Everyone and every body is different and has it’s own natural range of weight that’s healthy and ideal based on body type, bone structure, muscle mass, genetics and what weight you feel your best.

Here are some tips to help you empower yourself
and celebrate your body:

Realize you cannot change your body type. Learn to love and respect your body and to work with what you have.

Experiment with what weight helps you feel healthy, strong and comfortable in your own skin.

Focus on how your clothes fit and feel instead of a number on a scale.

Exercise and do activities that make you feel good not because you have to but because it makes you feel energized.

Stop your negative self-talk. Find things in your body that you love and appreciate.

Stop comparing yourself to others.

Surround yourself with people that have healthy relationships with food, weight, and their bodies.

Understand that a person’s physical appearance says very little about their character and value as a person.

For more great information on body image and women’s health, pick up a copy of Our Bodies, Ourselves, Boston Women’s Health Book Collective.

If you are like most people, you’ve experienced the afternoon slump. You know the feeling, it’s mid-afternoon and you feel tired, drained and want to call it a day.

Fighting the afternoon slump is not as difficult as you may think - what you are eating for lunch and snacks as well as the amount of sleep the night before could be the answer.

You can minimize or prevent the slump before it starts. The most obvious: Get between seven and eight hours of sleep each night. If you don't get enough sleep, your body isn’t able to restore itself properly.

Diet contributes to energy levels too. Eating a large lunch is the most common reason for feeling sleepy in the afternoon. All the energy goes into digesting the enormous meal, leaving people feeling full and sluggish. Skipping meals or eating the wrong types of food and beverages can also contribute to afternoon fatigue.

Healthy by Design Nutrition Specialist recommends eating a meal that is balanced with lean protein, low glycemic carbohydrates and healthy fat. Portions will vary for people of different sizes, but a general rule is you should be hungry about three or four hours after the meal. Try to end the meal knowing you could eat a little more.

When fatigue hits mid-afternoon, choose a snack that will boost your blood-sugar level and keep it relatively constant for the rest of the afternoon. For example: Try cut up veggies dipped in hummus, tuna salad with a few whole grain crackers, Greek yogurt with berries.

Eating processed sugar, found in sodas and candy, will give you a "sugar spike" and a quick charge. But a too-rapid rise in blood sugar can precipitate a "sugar low," due to the large rush of insulin the body produces to deal with the sugar overload. The result: fatigue and hunger.

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

One of the nice things about working out during summer is being able to enjoy the outdoors. Whether you are hiking, playing a friendly round of golf, or running around with your kids, it is important to be aware of the heat and humidity. Your body will notice the temperature rising whether you do or not.

Here are some tips to help you keep your summer workouts cool and safe:

Avoid working out during peak summer hours. The hottest part of the day is generally between 10 am and 2 pm. If you can’t get your workouts in during the morning or evening hours consider exercising indoors at the gym or walk around an air conditioned shopping mall.

Stay well hydrated. Drink plenty of fluids – even if you don’t feel thirsty. Drink water before, during, and after exercising. Avoid drinks that contain caffeine or alcohol.

Cool off in the pool. Swimming and water aerobics are both great ways to exercise during the summer months.

Wear your sunscreen. Apply sunscreen at least 30 minutes before going outdoors. Wear a hat and sunglasses to protect your face and eyes from the sun’s UV rays.

Wear light-colored and loose fitting clothes. Light colored clothes will reflect sunlight, limiting your exposure to the sun. Loose fitting clothes will keep your body cooler by letting more air circulate between your skin and the environment. Materials such as Coolmax will wick moisture away from your body.

Pushing your body too far in extremely hot and humid weather can lead to heat exhaustion. Stop exercising at the first signs of heat-related illness (headache, dizziness, muscle cramping, nausea or rapid heartbeat). Get out of the heat, drink water, and cool your skin. If any of these symptoms lasts for more than 30 minutes, seek medical help.

Enjoy your summer workouts. It is a great time to try new things and explore the outdoors. By following the tips listed above you should be safe and healthy to exercise outdoors.

What are your values? According to Hyrum Smith, author of The 10 Natural Laws of Successful Time Management, “A value is something you would say about YOURSELF when you think about the BEST you want to be.” For example: I am strong and healthy. I am a loving wife and mother. I am a successful business owner.

Define your values. What are your top 5 values?

Once you know your top 5 values you can set goals and action plans with ways you are going to live your values. Your goals should be clear, easy to measure, and have a deadline. If you are truly committed to the life you want, you should identify your top values every 6 months.

Where is having a fit, strong, healthy body on your values list?
Is it a top priority for you?

What are you waiting for? Call 310-200-6223 for more info on Healthy Balance Fitness' Coaching Programs.