It’s time we start loving ourselves from the inside out! When we can learn to do this, we can truly embrace all that is wondrous within and out and we can really start living the wondrous way! I truly believe the inside is most important; however we live in a society that seems to place a greater emphasis on our shell. Accordingly many women have their self worth tied to their exterior… If we are going to talk about boosting our esteem and self worth, I feel as though I would be remiss to not discuss how closely many of us tie our body image to our self worth.

I think for many women if we don’t look good we don’t feel good. In so many scenarios we are judged by what we look like and that is a very challenging and often damaging to our mental, emotional, spiritual, & sexual health; not to mention our self esteem and self worth. Again the inside is so much more important than the outside, but often it is the other way around that makes us feel good or bad, makes us happy or sad, makes us feel worthy or not.

Knowing that we all come in different shapes and sizes; we must some how come to terms with our natural shape and size and learn to love and embrace that wondrous woman; inside and OUTSIDE!

At some point we have to find a way to accept, appreciate, and approve of the shell we live in. At some point in our lives we must all realistically look in the mirror and learn to love and embrace the woman looking back. I hope that Wondrous Women Worldwide can work together to help women learn to love their exterior. It is critical we begin knowing we look good so we can feel good; which in turn will allow us to do good and be our BEST!

I, too, have had serious issues with my body my entire life. I don’t know when it all began but I can remember it being a concern most of my life. I can remember, JC, the guy I was “in llooovvvveee with” all through junior high and high school making fun of how big my butt was and how fat I was. I recall my mom and grandma telling me I had a nice figure, but I don’t remember anyone else, especially any boys. And yes it probably would have made a difference if a boy told me I looked good (instead of JC telling me how fat and ugly I was) because for some foolish reason I gave him and others throughout my life my power; the power to determine my value (I presume a future WW writing). I don’t really ever recall anyone noticing my shell, if anything I had nice “curves” which was further described as a woman with hips.

A woman with hips never felt good to me. It always drew up pictures of women in history that I did not want to look like. It implied to me a woman that was put on this earth to produce babies; which has never been the woman I wanted to be. Not only did this depiction I allowed others to create of me damage my value of my body it frightened my vision of who I wanted to be and the reason for my being here.

I recall my freshmen year in college when I came home for the first time and a family member told me how I looked like I had a gained a good amount of weight. That moment was so upsetting to me I took extreme measures to remedy my weight gain. Over the next year I shed more weight than imaginable-yet highly noticeable & highly unhealthy-and guess what I STILL wasn’t happy. Being thin didn’t make me happy???!!! Nope because I was dead inside. I had depleted my body of nutrition and in return depleted my mind, heart, and soul.

I have been very active and worked out my entire life. I played basketball through junior high and high school. In college-to date I work out 4-5 times a week doing aerobics, weight training, Pilates, &/or yoga. Being active never turned out to be enough for me. I still wasn’t happy with my physical appearance.

Here’s what it took:

I recall a conversation with my cousin where I was complaining about my stomach and being in my swimsuit. My cousin very directly looked me in the eye and said you have one messed up body image if you don’t think your stomach is flat. At that moment, I remember wishing I could see what she did because I honestly thought I was fat.

I recall various female employees of mine telling me what a great figure I had and should wear things that are more flattering or how I always looked good in our staff t-shirt (staff uniform!)

I recall going into Lucky Jeans and telling the clerk I needed her to help me find the style of jeans I had on as they were the only pair I had that fit and looked good on me. She looked at them then at me and said first, they don’t fit and second they don’t look good. Whatever size those are that’s not your size. She proceeded to bring me jeans in “my size” and I could hardly come out of the dressing room I was so horrified. Once out she said, “there, now that’s your size and those look good!” Then she said, “do you know how many girls wish they could wear that size and look like that in a pair of jeans?!” All I could say was don’t you think I’m too old to pull these off? When I got home, all my husband said was, “I LIKE your new jeans!”

–It took OTHERS seeing and pointing out the WONDERS of my body in order for me to start thinking maybe I really did have a skewed image of my body. Maybe I was being my worst critic? Maybe it wasn’t so bad?

When I turned 32, I still was not happy with my body. I worked out and felt I did everything I could. It was January 2007 I made a resolution to be in the best health (mental, physical, emotional, spiritual, etc.) I could be by the time I turned 35.

I committed to a lifestyle. One that included more fruits and vegetables and an attempt to eliminate sugar as much as possible. Don’t get me wrong there are certain things I won’t live with out (Nacho Cheese Dorito’s, Cream in my Coffee, Red Wine, Reese’s Peanut Butter Cups, a GOOD Beer), yet I don’t have them daily (except cream in my coffee), but that is why I call this a lifestyle, not a diet.

In addition to the changes in my diet I had to make lifestyles changes to my mind. I committed to being reasonable and looking in the mirror and finding ways to love what I saw. I knew I needed to now because realistically it doesn’t get better but continues to sag and spread. Additionally and possibly most important, I was tired of letting my exterior have so much control of my happiness and how I valued (or didn’t value) myself. I knew I needed to be more positive in my thoughts and self talk about my body image. I knew it would be a life-long challenge and a lifestyle I must choose to live.

The point is, there is no diet, it is a lifestyle! You must commit to getting your body AND mind in the best health and shape that you can be in in an effort to live a happy life. It is about eating right and staying active. It is using positive self talk and being realistic with what you see and can do. It is about being your biggest fan instead of your worst critic. That is what I committed to and that has helped me to have a more positive body image which has added to an increased my self-worth.

To date people make comments about my physique-sometimes complimentary, sometimes not. The difference is I am happy with where I am with my body and I am the only person that needs to be. I can’t and won’t give others the power to impact my self-worth because of what they see. It is more important that I see and feel my heart is healthy, my muscles are strong, and my mind is well fed.

Can you make a commitment to supporting women’s body images through positive comments, support, and encouragement? Can you commit to supporting your OWN positive body image through positive self talk and positive action that can and will lead you to a healthy and happy life?

You CAN and more importantly I hope you WILL! Learning to love yourself on the outside will liberate your soul and make it possible for you to see your TRUE worth and embrace ALL that is WONDROUS inside and outside!

As I’ve mentioned before, I had the extraordinary fortune to spend my junior year living abroad in Rome. There was only a small group of people staying for the full year, and an even smaller group who stayed through the five weeks of Christmas break. Two of those weeks were absorbed by my family’s visit, and we spent one week in Egypt. During the term time, most of our meals were eaten in the school’s mensa, or cafeteria. We, of course, took many trips off campus for pizza, gelato, arancini, and spaghetti bolognese, but it was always nice to have the safety net of mensa food. But, during Christmas break, we were left entirely to fend for ourselves with only a microwave for help. It was during this time that my friend Claire and I discovered the joy of tomato crackers and cream cheese. I ate bags of clementines to ward off scurvy. We ordered a lot of take out from the trattoria down the street that made the most amazing supplí and penne ai quattro formaggi. We even found a British grocery store that sold cans of Campbell’s soup.

In this carnival of strange food choices, there is one meal that stands out. There was a caffé in the basement of our building run by the sweetest married couple (he was charming, but she wore the pants). We went downstairs to fortify ourselves against the unheated building with cappuccinos and earl grey tea, when Signora Rinaldi gave us something far better. She brought out a huge plate of polenta topped with greens and parmesan cheese. It was, hands down, the best food we ate during those few cold weeks. It was warm, creamy, salty, and delicious. The greens were bright and crisp, and possibly the only vegetables I ate that week. Five years later, and a certified vegephile, I remembered this dish and craved it madly. It’s perfect for fall and cold nights, by the fire with a glass of wine.

1 cup polenta ( a coarse yellow cornmeal)
4 cups water
1 bunch greens (kale, collards, dandelion greens, etc), removed from the stem and roughly chopped
1 tablespoon olive oil
1 leek, light green and white part only, sliced finely
1/2 cup white wine
1/2 teaspoon crushed red pepper
Salt and pepper to taste

Bring water to a boil in a large pot. Whisk polenta into the water. Simmer for an hour, stirring frequently. Season with salt and pepper. Polenta is done when the corn meal is tender and the edges of the polenta pull away from the pot.

In a small pot, heat the olive oil. Add the leeks and sauté until tender, about 7 to 10 minutes. Add the wine and simmer until the wine is almost completely absorbed. Add your greens to the pot and sauté until wilted, 3 to 5 minutes. Add the crushed red pepper and season with salt.

Spoon polenta onto a plate, and top with the greens. Serve immediately!

One of metro Atlanta, Georgia’s largest suburbs, Marietta has a population approaching 80,000. A great deal of effort is being made in Marietta to preserve its historical underpinnings while working to make sure that all of the newer developments come complete with the latest amenities.

A prime example of what is being done to unite the past with the present in Marietta is the charming Downtown Marietta Square. This marvelous district has maintained and preserved many of the historic properties that were originally built in downtown Marietta. One of the main attractions of Downtown Marietta Square is the stunning Glover Park.

Downtown Marietta Square is home to restaurants, bistros, shops and galleries. It has become a popular destination for people from across the Atlanta area. Indeed, the work at preserving the district is being used as a model for preservationists in other communities throughout the South.

The performing arts play a big role in the Marietta cultural scene in the 21st century. There are a number of fine venues for live performances in the community including the Theatre in the Square and The Strand Theatre. The Strand Theatre actually is undergoing a major renovation at the present time to restore it to its original grandeur.

As an aside, Marietta is the location of the Gone with the Wind Museum. The site holds the most extensive collection of memorabilia associated with both the book and the film that made Atlanta and Georgia even more famous.

There are a number of unique and tasty dining options available to residents of and visitors to Marietta alike. This includes such highly regarded bistros like Shillings on the Square, Cool Beans, the Vineyard Café, Three Bears Café, Eddies Trick Shop and Marietta Pizza Company. In addition, the Marietta Wine Market is a popular destination at which guests can enjoy wine tastings and some other entertaining and engaging events.

Marietta also conveniently located to a variety of major historic sites and other types of points of interest. Moreover, there are a few well regarded institutions of higher learning in the community as well.

The crime rate in Marietta is lower than what is experienced in much of the region. In addition, Marietta has its own independent school system that continues to receive high marks and awards on a regular basis.

Residents of Marietta also have access to the very latest medical technology, including treatments and procedures to deal with such conditions as varicose veins. In this regard, residents of Marietta can access sclerotherapy, VNUS closure as well surgical ligation and stripping when indicated. There are skilled professionals that can and do provide treatments and procedures for varicose veins like sclerotherapy, VNUS closure as well surgical ligation and stripping. Clinics are in operation in the community that do employ the very latest technologies to perform sclerotherapy, VNUS closure as well surgical ligation and stripping.

In the end, Marietta has a great deal to offer both to its residents and to visitors to this fine Georgia community.

When we think of BBQ’s we often think of hamburgers and hotdogs. Though I love the occasional burger on the grill, there are so many other foods that are GREAT on the grill. Grilling can be an easy way to add new foods into your diet and barbecue’s can be fun, healthy and even good for you. You just need to follow some tips:

Grill some fish. Best to grill thick choices like salmon, tuna, or mahi mahi as they’re less likely to flake and fall through the grill. Besides, the thicker ones are easier to turn over. Grilled salmon is one of my favorites and a summertime staple for me!

Grill vegetables. Try zucchini, eggplant, bell peppers, mushrooms, onions and even tomatoes. You can also put them on skewers for a nice touch as a side dish. Don’t know how to grill vegetables? See some instructions below under “Grilling Vegetables”.

Forget your buns. No, not your butt, the buns for the burgers and hotdogs! If you’re trying to lose weight, forget about the rolls or buns made from white flour. Okay, I know a burger is NOT the same without a roll. So try the rolls made of whole grains with fiber. Honestly, they taste pretty much the same as the white ones but are much healthier.

Marinate. Marinate meat, chicken or fish to add more flavor and keep the meat tender and juicy. If you’re in a hurry, you can use the store bough marinades or salad dressings. Just be aware that those store brands can be loaded with salt so best to make your own. Use olive oil, lemon juice, low-salt soy sauce, or even wine.

Trim the Fat. When possible, choose lean, well-trimmed meat. Not only is it healthier but there’s less fat to drip into the flames (which can cause the meat to burn, which not only doesn’t taste good but can be unhealthy). Take off any skin from chicken, turkey and other poultry, and try to avoid high-fat meats like sausages or ribs (sorry Texans!).

Try sweet potatoes. They’re an excellent source of vitamin A (in the form of beta carotene), and a very good source of vitamin C. In addition, they’re a good source of dietary fiber, vitamin B6, potassium and iron. Despite the name “sweet”, they may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and lowers insulin resistance. Just grill them like you would a regular baked potato – wrapped in aluminum foil.

Have dessert. Grilling fruit is one of the best kept secrets! Grilling helps bring out fruits’ sweetness as it extracts the natural sugar by caramelizing the surface. The heated sugar liquefies and becomes a brown, sweet syrup. It’s a wonderful way to end a BBQ, and you can even add a (small) scoop of vanilla ice cream for a treat! Good fruits to grill are pineapple, pears, apples, and peaches.

Stay away from “typical” fat-laden side dishes. Or at least keep them to a minimum. Potato salads and coleslaws can be loaded with mayonnaise, and chips are just empty calories. Try to eat more vegetables (like the grilled ones mentioned earlier) and fresh salad greens.

So BBQ-ing or grilling can be healthful without being boring. Just be sure to fill up on the good stuff and keep the calorie-laden foods to a minimum. I don’t know about you, but I prefer to get my calories from the meat (whether it be fish, chicken or meat) and “save” any extra calories for a nice, small scoop of vanilla ice cream to go with the grilled fruits!

© Dinneen Diette, 2008

It has been found that people living in Mediterranean Countries such as Southern France, Spain and Italy live longer than people in other parts of the world. Why?

It’s what they eat and how the Mediterranean’s cook their food that makes all the difference.

What Is The Mediterranean diet?

Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber.

A main factor in the appeal of the Mediterranean diet is its rich, full flavored foods. Margarine and hydrogenated oils are considered bland and lacking the flavor olive oil can impart to foods. You’ll be surprised that olive oil is the main contributing factor to their healthy secrets. Red wine is also consumed regularly but in moderate quantities. Added advantages of these foods are their nutritional value; they provide antioxidants, fibre, vitamins and minerals.

What makes the Mediterranean diet a healthy option?

Olive Oil – Olive oil lowers cholesterol levels in the blood and also lowers blood sugar levels and blood pressure. While we are using oils that are high in animal fats, they are using oils which are lowering their cholesterol levels! See the difference?

Red wine – Red wine contains flavonoids with powerful antioxidant properties. (“Antioxidant” is a classification of several organic substances, including vitamins C and E, vitamin A (which is converted from beta-carotene), selenium (a mineral), and a group known as the carotenoids.) In short, antioxidants help prevent cancer, heart disease, and stroke.

Fruits & Vegetables – I’m pretty sure I won’t need to tell you why eating fruits and vegetables are beneficial for your health. However, do remember to take them in moderation, as too much isn’t good either! Fruits contain high amount of Fructose, which is a form of simple sugar, taking fruits late at night isn’t too good an option as these sugars digest very quickly and if your body does not need them, they’re going to be stored as fats.

Bread, Wheat & Cereals – These are basically their carbohydrates intake. Essentially, instead of potatoes (West) or rice (East), they take bread, wheat and & cereals. These forms are carbohydrates fall under complex carbohydrates. Wheat & Cereals have low glycemic index which means, they digest very slowly, which is beneficial. They are also high in fiber, vitamins B6 and E, Magnesium, copper, Zinc, the list continues.

Fish – Eating fish has many health benefits, such as reducing the risk of heart disease. However, too much is again not good. Fish is a good source of protein, it contains lots of vitamins and minerals, and it is low in saturated fat. It contains omega-3 fatty acids, a type of polyunsaturated fatty acid that helps reduce the risk of heart disease. All fish contain these oils, but oily fish contain much more of these oils than white (non-oily) fish.

Mediterranean Food List:

Honey, Olive Oil, Olives, Red/white/sweet/rose/church wines, Brandy, Liqueur, Feta, Cod, Tarama, Sardine, fruit juices and many more!

Conclusion:

Mediterranean diet is indeed a healthy choice. If you are able to get your hands on recipes and their food stuff, please, go ahead and try it. You might just end up becoming a fan!

Did you know that the weekend is the most dangerous time for controlling your weight? That’s because there is something magical about the start of a new weekend that makes us feel like we can let go of our healthy eating and lifestyle habits. We seem to think that if we make good choices all week long, then when the weekend arrives, we should be able to take a day off of our regular weight management regime. We feel entitled to reward ourselves with some less than healthy treats. This sure sounds good in theory, but in practice it is totally counterproductive if you don’t pay close attention to not overdoing it.

For example, if you eat an extra 300 – 400 calories every Saturday, those calories can easily pack on a number of unwanted pounds over a year’s time. That extra dessert, that extra glass of wine, those extra fries, chips, cookies, etc… may seem harmless in that one day, but they add up quickly. When you overdo it like this on a regular basis, you are seriously putting yourself behind the eight ball when it comes to maintaining your weight that you’re working so hard to lose or have already lost.

When you take in too many excess calories especially from less than healthy choices, you are also putting yourself at risk of falling into the weight maintenance trap. You might get on the scale Monday morning and then be filled with so much guilt and regret for overdoing it, that you may find it that much more difficult to re-ignite your motivation to get back on track with your healthy living commitment. Or, if you don’t weigh yourself, you may over some number of weeks start wondering why your pants are starting to feel a bit tighter. I’m telling you those extra weekend calories can catch up with you if you aren’t careful about them.

It’s okay to splurge a bit here and there, afterall, sometimes it just feels good to treat yourself from time to time, but you really do need to be wise about it so that you can do it guilt-free and enjoy every mouthful.

Here are some tips to help keep your weekend ‘reward’ eating within reason:

• Pay attention to the calorie-count of what you’re eating and mind the portion size
• If it’s a sugary dessert such as cake, cookies, pie and ice cream, choose only one and share it with someone else
• If there’s nobody to share with, then just take a bite size piece to taste it and ditch the rest.
• Eat regularly so that you don’t allow yourself to get too hungry. If you’re going out for the day and you’re not sure when you’ll be eating next, carry some snacks on you such as fresh or dried fruit, 100% natural fruit bars, a small baggie with some veggies or crackers.
• If you’re dining out, start with a salad and share your entree
• Avoid too much bread and alcohol

You don’t need to count every calorie you consume, but you do need to get familiar with the calorie count in the foods you plan to indulge in on the weekend especially. When it comes to weight loss and maintenance, knowledge and awareness are power!

Last night, my girlfriend and I made stuffed green peppers for dinner. I hadn’t had them in a long time; and they were delicious! Stuffed peppers are not only easy to make, but they are good for you, too, depending on what you stuff them with. We used a healthy combination of brown rice, ground turkey, and some seasonings, with low-fat shredded cheese to make a delicious combination that really kept the calories down and kept them healthy as well. So, here’s what we did:

Preheat oven to 400 degrees.

Take 2 green bell peppers, and cut them in half and seed them. Get a large pot of water boiling for them. Take 1 cup of brown rice and water, and add them to a microwave-safe dish. Microwave for at least 8 minutes, or longer if there is still water in the bottom. While the rice and water are going, brown 1lb of ground turkey in a frying pan, and season with 2 teaspoons of taco seasoning, garlic powder, chopped onion flakes, and cayenne pepper, for some heat. You may add or omit anything you like; I like heat in my food, but not too much sodium, which is why we only used a little taco seasoning, and added cayenne pepper. Cook until brown; when the rice is done, add to meat mixture. Add pepper halves to boiling water, and cook for approximately 5 minutes. When peppers begin to feel a little soft, remove from water and place on a baking sheet. Add meat and rice mixture in the pepper halves. Cover with shredded cheese; bake in oven until cheese is melted. Serve with a salad and a nice glass of wine and enjoy!

There are so many tasty ways to eat healthy. Just pick your favorite meal, and turn it around to make it healthier. It’s that easy!

What does it mean to live a healthy lifestyle? Generally it means you participate in a healthful diet and fitness program, you don’t smoke, you limit alcohol consumption, and you maintain a normal weight. Sounds simple, doesn’t it? Not really? For most people, trying to balance an active lifestyle with a healthful lifestyle may seem impossible due to time constraints, job and family commitments or just simply lack of motivation. Maintaining your health does not mean living miserably.

Eating right does not have to be a chore. Simple changes you can make while on your next visit to the grocery store can get you on the right path to eating better. Small substitutions like eating more fruit and veggies and eating less refined and processed foods over time saves calories and increases nutrient content.

Don’t force yourself to shelve your entire way of eating and start with something restrictive. Feeling deprived leads to failure. Go slow and enjoy each new item you add to the menu.

Exercise does not have to be a dirty word. If you lead a sedentary lifestyle, start slow and increase your activity level as you reach small goals you set for yourself. It may be just using the stairs at work instead of using the elevator. Over time, you might decide to walk for part of your lunch break. Eventually you may want to join a fitness center to increase your progress. Go at a pace you are comfortable with and enjoy.

If you smoke, consider a smoking cessation program. There are medications in pill, patch and gum form that can assist you in stopping. Talking to a counselor or adopting a quit-smoking buddy has been shown to help smokers quit smoking at higher rate than trying to go it alone. Side effects of smoking include rapid heartbeat, decreased circulation, and shortness of breath and more serious problems like cancer, emphysema and heart disease can eventually develop.

Drinking alcohol in moderation has actually been shown to benefit the cardiovascular system. However, consuming more than a glass or two a day can cause liver damage. The liver acts as a giant filter system of the body. When the filter is clogged, the body does not function properly. Jaundice, gallstones, blood clotting difficulties, organ failure and death can result when the liver is compromised.

By watching your diet and fitness on a daily basis, you can more easily maintain a healthy weight for your body type. To calculate your body mass index (BMI), divide your body weight by the square of your height, or simply go online and use one of the many BMI calculators available.

You may have let yourself go. Your body feels sluggish and you have no energy. You may have health issues that run in your family. What should you do? Adopt a healthy lifestyle. Add healthier food choices to your diet gradually. Make health and fitness part of your daily routine.

Stop smoking and drink a glass of red wine with a meal. To maintain a normal weight, eat right and increase your activity levels. The lifestyle goals you set for yourself are that much closer when you make small changes over a period of time.

One Small Step at a Time – Exercise and Healthy Eating

Now that you’re in the mindset to get started, you’ve probably written out some big health goals you want to accomplish, but have you been realistic? Your goals should be clearly defined and be achievable. For example, can you really go to the gym five times a week? Or is it more likely that your schedule will only allow you to make it two days?

When you’re starting a new fitness routine, look at your schedule and lifestyle and remember even our best intentions can’t account for the kids getting sick or your boss asking you to work late. Be realistic about how much exercise you can actually do, and really how much you want to do.

It may be better to squeeze in two gym visits a week and two walks around the neighborhood in the morning or during your lunch break at work. Be really honest with yourself and remember you’re more likely to stick with your routine if it’s flexible and adaptable to your family life.

Don’t Make it Too Easy to Slack Off

By the same token you do want to make sure you’re getting enough exercise overall. If you have an active lifestyle already such as walking rather than using the car or have active hobbies like dancing, or a sports activity, you may not need that much extra. However, if you sit at an office desk all day then drive home and sit on the couch you will need to seriously increase your activity level.

In this case you may need up to four 30 minute sessions per week. Remember the little things add up theory. Don’t think that because you don’t have a 30 minute block of time you can’t do it. Ten minutes here, ten minutes there and you’re on the road to fitness, if, and it’s a BIG IF, it’s done consistently. Your approach to exercise shouldn’t be just about hitting the gym (unless you really enjoy it of course) but instead should be about having an active lifestyle overall. You may have heard these tips before and for good reason, they work.

Get Creative

Think active for everything you do. If you’re vacuuming the floors put a little extra effort in it. Turn a mundane chore like vacuuming into walking lunges. (Your thighs and backside will love you for it) Modern conveniences have made it much too easy for us to be inactive. Simply get out there and move your body. Whether you do five gym sessions or walk everywhere, it’s all about moving your body and burning calories through movement.

You Mean I Gotta Eat Healthy Too?

Yes sirree. The same thing goes for healthy eating; you don’t have to drastically change your eating habits in one fell swoop. Ask yourself if the modifications are something that’s really achievable for longer than one week.

If you set the bar too high and fail miserably within a few days, you’ll be disappointed and give up. So why not set the standard a little lower so you can actually reach those small goals.

Now if you’re the type of person that thinks “big” and is very all or nothing this will be a little tricky, but multiple amounts of research has proven that people achieve more when they break their goals down into small measurable steps. If that’s not enough to change your mindset look at it this way – would you rather be completely healthy for 5 days or overall generally healthy for a lifetime? Please say the latter.

If you have a larger amount of weight to lose even small changes will make a big difference to start. If you have a smaller amount of weight to lose – say 10 to 20 pounds it may be a little more difficult, but you can adjust your goals accordingly to how your body reacts and how much weight you need to lose.

Pick One or Two of These to Get Started

1. Switch from white based flour products to whole wheat. Once you get used to the texture and wholeness of these products you will start to enjoy them. And if you really can’t stand brown rice, that’s okay just, have white rice once a week.
2. Give up drinking soda or even juice. Most juice has been sweetened and even natural juices make it easy to consume larger amounts than when you eat fresh fruits. And as far as soda, these can be toxic for the body (even the sugar free varieties). This stuff really isn’t good for you so make a pact to try giving it up altogether. If that’s too much to start, than limit yourself to one per day until you can eventually wean yourself for good. By switching to water as your main source of fluids you may be cutting out a huge number of hidden calories you didn’t even know you were consuming. Some fruit juices have up to 150 calories or more per glass. If you get bored with water, drink herbal teas, especially green tea. Remember the antioxidant effects of green tea which help fight disease.
3. Aim to include vegetables with every meal. This may seem like a bit of work at first, but vegetables have so many health benefits. Many of us fall into the trap of eating very little fresh food, in fact some people will have bread or cereal for breakfast, a sandwich for lunch and pizza or fast food for dinner… where are the vegetables and fresh fruit? If your diet looks anything like this it may be time to make some serious changes. (I’ve got a special tip for you in the recipe section).
4. Can’t give up pizza? How about adding a big fresh salad along with it, you’ll find you probably eat less and your body will get the much needed nutrients it needs from the salad.
5. Have a couple of pieces of fresh fruit on hand daily as a quick healthy snack. If you’re going out pop a couple of apples into your bag and have those once you feel hungry.

Think About it

Losing weight is all about having the right mind set. Instead of vowing to give up your favorite foods forever, start by reducing them. Become more aware of food and the effects it has on your body. If you eat the burger and fries how does it make you feel afterwards? Maybe you could skip the fries and have the burger and a salad instead, it may not be ideal but it would certainly help you feel better – not to mention cut out at least 400 calories from the meal.

Snacking is OK

If you feel like snacking but aren’t sure what to snack on have a piece of fruit (or two) and a glass of water. Look at the clock and give yourself 15 minutes. If in 15 minutes you’re still hungry then have something a little more substantial. If you really crave something sweet have a piece of chocolate (preferably chocolate with a high cocoa content at least 65%). Chocolate has a lower GI than other sugary treats which means it won’t cause the high insulin reactions that having a donut will, but proceed with caution, it may be better for you than the donut, but you can’t gorge yourself on it. Having a little is better than denying yourself altogether or having a king sized Snickers.

Avoid Processed Foods

These foods have no nutritional content and have been proven to actually damage the body. Processed foods include hydrogenated fats which have been linked to cancer and heart disease. Thankfully the big trend now is to ban trans-fats. Try to think of quick meals that you can put together with little effort but are still healthy. How about this: whole wheat pasta with vegetables or a salad some cut turkey ham or rotisserie turkey or tuna and voila, you have a fast healthy meal. Think of easy meals you can have on hand so that if you’re tempted to reach for the phone and call Domino’s you can resist. Your body and purse strings will thank you for it.

Department of Redundancy Department

This bears repeating. Sugar can be damaging to the body in many ways, it lessens your ability to fight off disease, and drastically raises your insulin levels giving you the “sugar highs” and inevitably the “sugar lows”. Sugar also ages your skin by causing inflammation and damage to the skin cells amongst a number of other damaging effects.

Naturally it won’t be easy to give up sugar especially if your body has gotten used to it. So again, start small. Don’t just say you’ll never have sugar again. Of course if you can do this that’s great but it’s not realistic. Instead reduce any sugary foods you now eat.

Reduce Caffeine and Alcohol

Caffeine is a stimulant and alcohol is a depressant. With our coffee shop culture and drinks being a natural part of every dinner party or social event it may be hard to give these things up altogether. Aim to limit your coffee intake to one cup a day and then treat yourself to a coffee shop lite latte or cappuccino once a week. You can do the same with alcohol, try to limit to a few drinks per week. Opt for wine (specifically red wine) instead of beer or hard liquor. Red wine in moderation has been proven to have some health benefits. If you’re at a party alternate a wine spritzer with water and you’ll end up consuming less overall.

As with everything in life, it’s much harder to give things up altogether and moderation may be a better approach. There are some things, however, such as smoking where it may be beneficial to just quit altogether, and don’t feel bad if you need to seek professional help to do this.

Tally Up

How many of these can you accomplish? Look through them and be honest with yourself. If it’s too overwhelming to do all at once choose one or two things and once you accomplish those cross another two off your list.

Use moderation and start thinking about your body rather than just going through the motions of life. Start to feel how your body reacts to foods, exercise or bad habits. Learn to connect with your body again and treat it with respect and love and you’ll be on the way to a healthier lifestyle and a healthier, happier new you.

Wonton soup is the perfect meal for many occasions; it’s great for when you want something hot, something light, or something filling. It somehow manages to accomplish all of these things while also being healthy and delicious. Clearly, wonton soup is one of those things I was going to have to adjust for a vegan diet, if I was going to continue to be a happy herbivore. I got the inspiration for these when I made the eggplant meatballs a few weeks ago. I was amazed, and a little grossed out, by how truly meaty the meatballs were, and wondered how else this might be used. When I first became vegan, I tried to make wonton soup, and it was disgusting, almost inedible. But, it taught me a few very important lessons.

First, not all dumplings are created equal. I initially used frozen, pre-made dumplings for my soup, and they were okay, but nothing special. I have since discovered Trader Joe’s vegetable gyoza which are crispy, light, and loaded with good ginger flavor. So now, I eat those when I want a quick dumpling. But to make my wonton soup spectacular, I knew I would have to start from scratch.

Wontons

2 tablespoons olive oil
1 medium eggplant unpeeled and diced in 1/4″ to 1/2″ cubes
6 green onions chopped finely
3/4 cup walnuts
Salt and pepper
2 cups dried bread crumbs
1/2 cup firm tofu, processed until smooth
8 water chestnuts chopped
2 tablespoons soy sauce
1 tablespoon Chinese rice wine
1 teaspoon sugar
1 1/2 inches of ginger grated finely
1/4 cup carrot very finely minced
2 cloves garlic minced
1 teaspoon sesame oil
1 tablespoon cornstarch
1 pound fresh wrappers (These are most easily found at a Chinese market; be sure they don’t contain egg. Don’t worry if you can only find potsticker or shu mai wrappers. They work just fine)

Heat two tablespoons of olive oil in a large sauté pan. Add the eggplant and cook until it is tender, 15 to 20 minutes. Add the green onion and cook briefly. Transfer into a large bowl.

Process the walnuts with one cup of the eggplant and onion mixture. Pulse until smooth. Return to the eggplant mixture. Add the bread crumbs, tofu, water chestnuts, soy sauce, rice wine, sugar, ginger, garlic, sesame oil, and cornstarch and mix thoroughly with a fork, taking care not to smush the mixture. Taste for salt and pepper (don’t worry! there’s no raw meat or eggs in this)

Lay wonton wrapper flat. Scoop 1/2 tablespoon (roughly) of filling into the center of the wrapper. With your finger, paint fresh water along 1/2 of the outer edge of the wrapper. Fold wrapper in half and press edges together firmly. Now, wet the two corners of your half circle, fold them toward each other, and pinch them together. Repeat. Place prepared wontons on wax or parchment paper to keep from sticking.

Vegetable broth is a variable beast. If you’ve been here before, you’ll know that I only recommend Swanson’s pre-made broth. I’ve tried others, and they are horrible. The broth is what ruined my first attempt at wonton soup, suffusing everything with the taste of old vegetables. Blech! Vegetable stock, unlike chicken broth, does not get better with time. 30 to 40 minutes tops, and it’s done. Otherwise it tastes like, you guessed it, old vegetables that have been sitting around for hours, which is what they are. So, in order to make a successful wonton soup, I knew I had to make my own wontons and my own stock. And this time, it was great! This is, unfortunately, not a great soup for freezing, but the filling and the wrappers can be frozen, as can the stock, so you can thaw them out and put it all together again!

Vegetable Broth

2 medium carrots, roughly chopped
2 medium onions, quartered
1 daikon radish, roughly chopped
1 bunch scallions, roughly chopped
4 dried shitake mushrooms
Handful of parsley
3 garlic cloves peeled
2 bay leaves
20 peppercorns
2 tablespoons salt

Place all ingredients in a large pot with 3 quarts of water (12 cups) and bring to a boil. Cover and simmer for 30 to 40 minutes. Strain out the vegetables.

Finishing Your Soup

8 cups baby Bok Choy, chopped
1 carrot sliced
2 green onions sliced

Steam bok choy in a pot with three cups of stock. Remove bok choy and add carrots. Cook until tender. Remove carrots and add wontons. Cover wontons with stock. Boil wontons gently until the skins look wrinkled, about five minutes depending on the thickness of your wrapper. Add salt to taste, 2 tablespoons soy sauce and 1 tablespoon rice wine to the broth. Add bok choy, green onions, and carrots to the soup. Add more broth if necessary. Stir gently, drizzle with spicy sesame oil, and serve immediately.