Diet Designs

Diet Designs- What Our Clients Are Saying

2012-03-01T10:02:00.000-08:00

"I saw results immediately, you're never hungry and the desserts are insane!"

-Fergie

"I was concerned that I wasn't eating enough or getting the proper nutrition that my busy lifestyle requires. I signed up for Diet Designs so that I could have healthy meals delivered to my door. Despite the fact that I'm a picky-eater, I still receive a variety of great meals that I absolutely love- especially the fruit & yogurt breakfasts and the fish and steak dinners. Diet Designs has made my life so much easier. I'm finally eating healthy!"

-Brittany Binger

"As an actor, performer, and simply as a human being who wants to look, feel, & be healthy.... there is no better way to do it than Carrie Wiatt's Diet Designs! After trying Diet Designs, not only did I discover that I could lose weight quickly and easily, I also rediscovered my health! Diet Designs went from being a quick fix diet to becoming a way of life! And oh yeah....THE FOOD IS AMAZING!!! I eat pizza, pasta, cheeses, desserts, you name it! It's all healthy, affordable, and convenient! No gimmicks or tricks- just food. I've introduced many friends to Diet Designs, including my own children, and I've seen amazing transformations. I promise you that Diet Designs will not change only your appearance for the better....It will change your way of life!"
-Donnie Wahlberg

"I played a role that required I lose considerable weight. Carrie Wiatt helped me lose OVER FORTY-THREE POUNDS quickly, safely, and with a minimum loss of sanity with her commonsense-approach diet."
-Dennis Quaid

"Thank God for Carrie Wiatt! She has raised my consciousness of healthy eating so much that it will be practiced by me and my family for the rest of our lives. I never dreamed low-fat food could taste so good!"

-Sela Ward

"Over the years, I've tried many meal delivery services and Diet Designs has been the best. I heard about them in 2001 when a relative got ill and was put on a special diet. Diet Designs was great then, and 9 years later, they are better than ever. The food is tasty, fresh, and they really know how to balance out my nutrients and calories. I set a goal to lose my last 10 pounds (of my 80 pound loss) in 6 weeks. With their help, I did! I'm keeping it off and learning how to eat!"

-Perla Hudson

"I can't say enough great things about Diet Designs. I look forward to each interesting meal, and I never felt hungry or deprived in any way. I couldn't believe how easy it was to lose weight while still eating delicious food---including dessert! Even though I've lost the weight I wanted, I've stayed on a modified plan because it makes my life so much easier and keeps me on track."

– Claudia DeGarmo, Psychotherapist

"Carrie and the Diet Designs team are the best there is. After trying every workout out there and exercising up to three hours a day, I finally realized that changing my diet was the only way to shed the pounds I wanted. I never expected to get such incredible results. I was HOPING to lose 5, MAYBE 10 pounds. I have lost 25 pounds and have reduced my body fat by almost 10%. After reaching my goal weight, I stayed on the program because the food was so delicious and the results continue to blow my mind. Carrie will set you up for success, both on the plan and after you go off. You learn how to make smart choices while still satisfying cravings.... and the food is amazing."

– Kelsey Kay Dworkis, CPA, Ph. D Candidate

The Future of Nutrition Labels: Making It Easier to Be Portion-Savvy

2012-02-17T11:43:00.000-08:00

Check out Diet Designs' latest blog at Huffington Post:

The Future of Nutrition Labels

Diet Designs Uncovers Label & Nutrition Traps

2012-02-03T09:10:00.000-08:00

Consumers today are more health conscious than ever. Nutrition trends for 2012 stress healthier, sustainable, whole, and organic foods. The “slow food” movement emphasizing “good, clean, and fair” food has become a way of life for many. Beyond these hot topics, mindful individuals want to make healthy, nutritious choices. Understanding nutrition claims and market tricks will allow the average shopper to make quick, healthy choices without spending hours comparing labels.

Certain claims on packaged items are regulated by the FDA. A product with the following statements must abide by several restrictions:

· Fat Free: Less than 0.5 grams of fat per serving

· Low Calorie: No more than 40 calories per serving

· Sugar Free: Less than 0.5 grams of sugar per serving

· Low Sodium: No more than 140 mg of sodium per serving

· High, rich in, excellent source of: 20% or more of the Daily Value of the nutrient

· Less, fewer, reduced: 25% or less of the named nutrient

What are some other marketing terms that aren’t standardized by the FDA?

· Organic: Must meet the USDA standards for organic production, without most synthetic fertilizers, pesticides, growth hormones, antibiotics, and genetically engineered ingredients. Being labeled “organic” has nothing to do with the calorie, fat, or sugar content of a food. I recommend going organic for particular fruits and vegetables- especially those that are considered part of the “dirty dozen”: http://www.ewg.org/foodnews/summary/.

· Natural: Only regulated by the FDA for meat and poultry products. This label means “no artificial substances.” Companies use the term “natural” on their products hoping that it will catch the eye of a health-conscious consumer; the product may not be superior to its competition.

· Local: Not a monitored claim. Shop at markets and nearby farms to know that your food is coming from a “local” source.

· Free Range: A USDA definition for eggs and poultry where chickens have “access to the outside;” no other specific spatial restrictions are given. “Free range” beef and pork labels are not regulated. Know your manufacturer and the company background to be safe about your meat choices.

· Made with Whole Grains: A general term with a broad meaning. The product may be 99% refined grains, while 1% is actually whole grains. “Multigrain” is another overused word stating that the food is made with several grains. At least half of all grains eaten should be whole grains; make sure that “whole” is contained in the ingredient list.

· Lightly sweetened: Another expression that is not controlled. Lightly sweetened is variable, depending on the size of your sweet tooth!

· Fiber: A product “high in fiber” may contain the isolated, added fibers such as inulin, maltodextrin and polydextrose; these types haven’t been proven to offer the health benefits from fiber found in fruits, vegetables, and whole grains.

Be wary of packaged foods that claim to be the newest, ultra- healthy solution. Cookies, cakes, and snack foods are just that. They won’t ever replace your best choices: whole foods with real ingredients, as prepared and delivered by Diet Designs.

Huffington Post & Diet Designs- Feet First

2012-01-26T10:14:00.000-08:00

View our most recent article featured in the Huffington Post: Huffington Post & Diet Designs

Diet Designs Redesigns Your Body From the Bottom Up

People often ask me, "Where should I start taking better care of myself?" I suggest you begin from the ground up. At the end of a long day, sit back and put your feet first.

Feet are full of sensitive nerves and acupressure points, so they make a great starting point for your self-care regime. When you want to pamper yourself with pure pleasure, try my easy home treats for your feet. You don't need a masseuse on hand to enjoy a relaxing foot massage, and you can get everything you need for a spa-quality foot facial with one quick trip to the health food store. Put the spring back in your step!

Do-It-Yourself Foot Massage
Here are three ways to make your feet happy fast. You can do any or all of these techniques in a single session

Work out the kinks. Start with a footsie roller with raised edges (check your local bath boutique) or an old-fashioned rolling pin. Sitting in a chair, place the roller or rolling pin on the floor beneath you, position your foot on top, and roll the entire length of your foot over the roller with moderate pressure. Continue rolling back and forth for about 5 minutes per foot.
Roll away tension. Repeat the above exercise substituting a golf ball for the roller and focusing on the ball of your foot. Continue for 2 minutes per foot. Both these exercises relieve fatigue and cramping.
Press for stress relief. Reflexology is a form of acupressure based on the premise that there are reflexes in the foot that relate to all organs and functions of the human body. Thought to balance digestion, improve circulation, and relieve pain, reflexology definitely feels great. For an easy, non-technical version:

Start with a few ankle rotations to loosen joints and relax the feet.
Take one foot at a time and apply firm pressure with your thumbs and forefingers to any points that feel good when you press them.

To find out more, visit the Reflexology Association of America at www.reflexology-usa.org.

Cranberry Foot Facial
This natural spa-style treatment uses sugar to remove callouses, cranberry-oil extract to give skin an antioxidant lift, and grapeseed oil to soften and smooth. Here's how to do it:

Mix 3 drops of cranberry-oil extract into a bit of unscented body lotion. In a small bowl, combine 2 tablespoons grapeseed oil, 6 tablespoons sugar, and 10 drops cranberry-oil extract. In another bowl, mix 4 drops cranberry-oil extract with 1 cup hot water. Immerse a washcloth in the water mixture and set it aside to soak. Draw a large basin of hot water.
Soak your feet in the basin of hot water for 10 minutes to soften the skin.
Massage the sugar mixture into your feet, ankles, and calves with a loofah or sponge for several minutes. Wipe clean with the hot cranberry washcloth, then massage in the cranberry lotion while your skin is still damp.

Favorite Celebrity Healthy Breakfasts

2012-01-19T11:33:00.000-08:00

Ever wonder what breakfasts celebrity nutritionist Carrie Wiatt, M.S., recommends to her famous celebrity clients? Check out the newest article from youbeauty.com here:

READ ABOUT THE HEALTHY BREAKFASTS HERE!

Party & Holiday Guidelines from Diet Designs

2011-12-15T11:06:00.000-08:00

Carrie Wiatt's Diet Designs

Party & Holiday Guildelines

Fighting fat between the weeks of Thanksgiving and New Years Eve can be very difficult.

Most people gain between 7 To 10 pounds during the Holiday Season.

The following guidelines will help you stay on course through the Holidays.

*NEVER GO HUNGRY TO PARTY. Eat a salad, apple, or a yogurt first. Eat only the foods you like best at each party and pass on the rest.

*BEFORE YOU WALK IN THE DOOR OF A PARTY, HAVE A PLAN. Decide how many appetizers and drinks you will allow yourself, and stick to your plan.

*THINK OF “PARTY EATING” LIKE A BANKING TRANSACTION. If you are overdrawn one night, pay back the next day by cutting your daily caloric allowance. This doesn’t mean skipping meals entirely, just cut back your calories..

*IF YOU ARE PREPARING A HOLIDAY MEAL, HAVE FRIENDS AND FAMILY DO THE TASTING FOR YOU. All that tasting adds up.

*IF HAVING GUESTS OVER, PREPARE FOOD WITH LESS SUGAR AND FAT. Sweet potatoes and mashed potatoes do not need butter or sugar. Use corn bread stuffing instead of white bread stuffing. Use Fat-Free chicken broth for stuffing and basting the turkey. Utilize Low-Fat recipes available through Diet Designs.

*STOCK YOUR REFRIGERATOR WITH CUT UP FRUITS AND VEGETABLES AND HAVE YOUR DESIGNATED SNACKS AVAILABLE.

*TAKE TINY PORTIONS OF EVERYTHING. Avoid gravies and fat filled dressings. Have about 4 oz of Turkey (3 to 4 slices). Use a tablespoon to gauge side dish portions. Have fresh fruit and a 1” slice of your favorite pie.

*HAVE WINE OR BRANDY, instead of after dinner liqueurs, mixed drinks, or seasonal eggnog (unless it is non-fat). (1 glass of wine can count as 1 of your snacks.)

*IF SOMEONE GIVES YOU FATTENING FOODS AS A GIFT, GIVE IT TO SOMEONE ELSE, RIGHT AWAY.

Happy Holidays!

Keep Your Bones Strong After Menopause

2011-12-07T15:05:00.000-08:00

Everyday our bones go through a complex process of building and remodeling. After about age 30, the break-down component starts to take over and leads to a loss of bone density. In postmenopausal women, estrogen production slows, making women more likely to suffer from osteoporosis.

Soy isoflavones were once considered a possible alternative to improve bone health. However, clinical trials of soy have had mixed results. A study by the Archives of Internal Medicine found no evidence for osteoporosis prevention as a result of soy supplementation.¹ In terms of menopause treatments and bone loss, each woman has a unique physiology and needs a plan that is customized to her individual needs.

Can prunes protect postmenopausal women against osteoporosis? Prunes, known for their nutrient-dense, low-fat, and high fiber content, provide many vitamins and minerals while keeping us “regular.” Recent studies show other unexpected health benefits of these super-fruits.

The British Journal of Nutrition reported that dried plums protect against bone loss and significantly increase bone density in the spine and forearm. The study followed 100 women eating either 3.5 ounces of dried plums (about 10 prunes) or dried apples a day for one year. The dried apples had no affect on bone density or bone loss.² This evidence reflects an earlier study that found “dried plums reversed the loss of trabecular architectural properties such as trabecular number and connectivity density, and trabecular separation.”³

The small experimental groups in these studies raise questions about the practical application for all postmenopausal women. Also, the average woman doesn’t need an additional 240 calories (about 10 prunes) per day. Diets high in all fruits and vegetables, besides prunes, provide us with vitamins and phytochemicals that promote bone health, adding a “neutralizing capacity” for bones to retain their calcium.

There are many other ways to improve your bone health, in addition to eating a diet full of fruits and vegetables. Diet Designs offers plans providing proper bone-building nutrients that you need: www.dietdesigns.com

Increase your intake of Vitamin D₃. Even if you take in enough calcium, it could be going to waste if you are deficient in Vitamin D₃! Vitamin D₃, the “sunshine” vitamin, helps your body effectively absorb calcium. Women past menopause or who have had a total hysterectomy need 800-1000 IU of calcium per day.
Eat your green, leafy veggies. Vitamin K, abundant in these plants, plays a role in building the bone protein osteocalcin and binding calcium to the bone matrix. Most Vitamin D supplements come with K1 and K2 versions to combine your bone-building potential.
Limit your alcohol consumption. One drink a day may be good for your heart and your health, but chronic alcohol consumption results in deficient bone repair and may slow down fracture healing.
Keep your bones strong through regular exercise. Exercise not only decreases stress and increases muscle mass, but specific programs can target osteoporosis and bone status. A 2010 study showed that physiologic bone loss, bone quality, and bone density improved in postmenopausal women after a specific, multi-component exercise program.⁴ Combining exercises and challenging yourself gives the best results.

For more information about your personal bone health, ask your doctor about a DEXA test (central bone test) as well as other peripheral bone tests. These tests will give you a “T score.” This number shows how your bone density compares to the bone density of an average, healthy individual.

1 Silvina Levis, Nancy Strickman-Stein, Parvin Ganjei-Azar, Ping Xu, Daniel R. Doerge, and Jeffrey Krischer. Soy Isoflavones in the Preventio of Menopausal Bone Loss and Menopausal Symptoms: A Randomized, Double-blind Trial. (2011)Arch Intern Med ; 171: 1363 - 1369.

2 Shirin Hooshmand, Sheau C. Chai, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith and Bahram H. Arjmandi. Comparative effects of dried plum and dried apple on bone in postmenopausal women. (2011)British Journal of Nutrition, 106 , pp 923-930 doi:10.1017/S000711451100119X.

3 Viewpoint: Dried plum, an emerging functional food that may effectively improve bone health (2009) Ageing Research Reviews, 8 (2), pp. 122-127.

4 The Effect of a Multicomponent Dual-Modality Exercise Program Targeting Osteoporosis on Bone Health Status and Physical Function Capacity of Postmenopausal Women. Silvia Tolomio, Andrea Ermolao, Alberto Lalli, Marco Zaccaria (2010) Journal of Women & Aging Vol. 22, Iss. 4.

Diet Designs' Holiday Party Eating Guidelines

2011-11-30T09:43:00.000-08:00

Carrie Wiatt's Diet Designs

Holiday Party Eating Guidelines

Fighting fat between the weeks of Thanksgiving and New Years Eve can be very difficult. Most people gain between 7 To 10 pounds during the Holiday Season. The following guidelines will help you stay on course through the Holidays.

*NEVER GO HUNGRY TO PARTY. Eat a salad, apple, or a yogurt first. Eat only the foods you like best at each party and pass on the rest.

*BEFORE YOU WALK IN THE DOOR OF A PARTY, HAVE A PLAN. Decide how many appetizers and drinks you will allow yourself, and stick to your plan.

*IF YOU ARE PREPARING A HOLIDAY MEAL, HAVE FRIENDS AND FAMILY DO THE TASTING FOR YOU. All that tasting adds up.

*STOCK YOUR REFRIGERATOR WITH CUT UP FRUITS AND VEGETABLES AND HAVE YOUR DESIGNATED SNACKS AVAILABLE.

*HAVE WINE OR BRANDY, instead of after dinner liqueurs, mixed drinks, or seasonal eggnog (unless it is non-fat). (1 glass of wine can count as 1 of your snacks.)

*IF SOMEONE GIVES YOU FATTENING FOODS AS A GIFT, GIVE IT TO SOMEONE ELSE, RIGHT AWAY.

Happy Holidays!

Diet Designs: The Secret to Avoiding Holiday Weight Gain

2011-11-29T09:31:00.000-08:00

Diet Designs' secrets are revealed in this recent article:

Hollywood's Secret for Avoiding Holiday Weight Gain.

Healthy Kids & Healthy Lunches

2011-11-23T14:32:00.000-08:00

In January 2011, the USDA proposed a few healthy requirements to be implemented in school lunches. This month, Congress denied all legislation, due to “financial concerns” and “lack of data on potential health benefits.” In their spending bill for the National School Lunch Program, Congress delayed or stopped all major suggestions, including the following:

Allow vegetables such as corn, peas, and potatoes only twice per week in an effort to reduce French fry consumption and increase vegetable variety;
Require a minimum of green and orange vegetables to be served each week;
Change the amount of tomato paste that counts as a vegetable serving. (Currently, two tablespoons of tomato paste (normally served on pizza) can count as a vegetable serving. The USDA wanted the total to be set at half-cup.);
Limit sodium;
Make all grains and breads whole grain, instead of refined grains;
Set a maximum calorie allowance for meals; and
Install more targets for low-fat dairy content.

Today, 1/3 of American children are overweight or obese. These USDA proposals aimed to reshape our younger generation’s view of a healthy diet. Studies show that students receive 40% of their calories and up to half of their daily sodium allowance through school lunches. How can parents keep their children healthy if students are given free reign at school? Recent articles claim that eating healthy is more expensive than a diet full of processed, high-fat, sugary foods. If this is true and parents can’t provide nutritious meals at home, wouldn’t they want a guaranteed nutritious lunch for their kids?

On the other hand, many schools and politicians claim the government doesn’t have the right to restrict what school lunches serve. Some think that Congress would rather follow the recommendations of frozen pizza makers, food manufacturers, and potato growers instead of nutrition child advocates and experts.

Can’t there be a middle ground of schools providing better, nutritious meals while allowing fun, healthier kid-friendly options? Hopefully in the not-so-distant future, our government will have the financial means and consistent evidence to put the USDA’s proposals into action. Excellent eating habits begin in our school-age years, through examples set at home and in schools.

Learn the secret to a longer, leaner, healthier life with Diet Designs.

2011-10-24T09:55:00.000-07:00

Overeating has become a national health crisis and probably a personal crisis for many of you too. Diet Designs is a RE-EDUCATION program that will realign your mind and body with your diet, UNLEARNING a lifetime of mistruths. You can-and you will-turn your portion problem into a new sense of PORTION PERCEPTION that will bring you LIFELONG fitness and health.

SIGN UP FOR DIET DESIGNS TODAY. NO CONTRACTS. UNLIMITED DISLIKES. CALL 310-253-9079.

Fruit, Fads, & Huffington post

2011-10-17T12:39:00.000-07:00

Read our newest blog post on the Huffington Post:

Fruit: Fads, Digestion, & Cleanses

Huffington Post & Diet Designs

2011-10-10T08:57:00.000-07:00

Take a look at our most recent HuffPost blog for enlightening tips:
14 Ways to Bring Positive Change in Your Life

Empower Your Healthy Self

2011-10-07T09:35:00.000-07:00

Growth is the energy of life. You can invite the light of growth into your life in simple daily ways. Small changes add up to big ones, and every positive step you take for yourself can advance you on your path to a healthy, balanced, beautiful life.

In all my work inspiring people to choose enlightened lifestyles, I've found that change is contagious. See how embracing growth can empower your best self in mind, body, and spirit.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Fruit: How to Enjoy Without Overindulging

2011-10-04T12:21:00.000-07:00

MyPlate, the replacement for the Food Pyramid, spotlights fruit as part of a healthy, balanced diet. Half of Americans fall short of their recommended fruit intake (2 cups for adults age 19-30 and 1 ½ cups for women over age 30). Other nutrients found in fruits, such as fiber, folate, magnesium, potassium, Vitamins A, C, and K are also under-consumed by Americans. Fruits, filled with antioxidants and phytonutrients, are proven to prevent cardiovascular diseases, certain types of cancer, and reverse the effects of aging. With all this attention on fruits, clients come to me with questions. Do I need to buy only organic fruit? Is there a right way to add more fruit into my diet? What are the most nutritious varieties? Isn’t fruit very high in calories? Luckily, most answers are easy to understand and can work with lifestyle.

Although studies by the University of Washington¹ recently stated that eating healthy takes a toll on your wallet, there are ways to cut spending. You don’t have to buy only organic produce. According to the Environmental Working Group, there are certain fruits and vegetables, the “Dirty Dozen,” that contain the most pesticides. These rankings are based on USDA-tested levels of chemical residues remaining on conventionally raised fruits and vegetables after washing. The “dirtiest” fruits are apples, strawberries, peaches, nectarines, grapes, and blueberries. Go organic when buying these from the market. The cleanest fruits are pineapples, kiwi, mango, cantaloupe, watermelon, and grapefruit. Don’t worry about choosing organic versions of the “cleanest fruits. The rind or peel leaves the fruit nearly free of pesticide residues. As always, the USDA recommends rinsing all fruits to remove any excess dirt and surface microorganisms. Pay extra attention to the “dirtiest” fruits, as well as all berries, which tend to have high levels of pesticides.

Fruit can be incorporated into your diet in a variety of ways. Combining fruit with other foods helps to keep you full and control its sugary effects on your body. Due to fruit’s high water and sugar content, it breaks down easily and quickly raises blood sugar. To minimize this result, especially for those with diabetes, pair fruit with a small amount of protein or fat. For a healthy snack, combine one small piece of fruit with 1 oz of unsalted nuts, 1 oz of low-fat cheese, or 4 oz of low-fat plain yogurt. Adding fruit to a salad with fresh greens, seasonal vegetables, and 2 tsp of low-fat dressing is a perfect light meal.

In many other foreign countries, fruits are often consumed with dinner. Diet Designs’ sweet sauces are based on this idea of incorporating fruit into the evening meal. Many of our spring and summer menus contain sauces such as peach barbecue sauce, fresh grape glaze, or mango chutneys. In autumn and winter, we serve items like fig and port wine sauce, cranberry and apple relish, or blackberry-sage compote. These vibrant sauces pack dinners with flavor and nutrients.

I recommend choosing a variety of seasonal fruits, instead of following the latest “super fruit” trends. Changing up your fresh fruit selections will integrate different nutrients into your diet while surprising your taste buds. Overall, my favorite fruit choice is berries. Berries are high in fiber, flavonoids, antioxidants, and lowest in calories. I suggest blueberries, strawberries, raspberries, and blackberries to clients before any other fruit. Research in animal studies has shown that berries reverse age-related declines in the brain’s ability to process information, as well as cognitive motor deficits.²

Although fruit is part of a well-balanced diet, it can add extra calories. Fruits are healthy options that should replace other high-calorie processed snacks or meals. Some diet and nutrition centers allow clients to eat as much fruit as they want. Weight Watchers bases their weight loss system on points; a higher value is given to less nutritious foods and a lower value is given to healthier options. The newest change allows clients to eat as much fruit as they like, making them “free” foods. Although, this will get clients to eat more fruit, it can easily cause overindulgence. Fruit is not a zero-calorie food and needs to be eaten in proper portions to provide health benefits.

Eat fresh fruit. Fruit snacks, fruit desserts, and fruit drinks provide you with artificial flavorings and excess sugar.
Opt for whole fruits instead of fruit juice. The added fiber fills you up and slows down the rate of fruit digestion.
Don’t ignore frozen fruit! Frozen fruit is just as nutritious as fresh produce, as it is packed at the peak of freshness. Make fresh smoothies with frozen fruit, instead of choosing ice cream.
Make lighter baked goods by substituting unsweetened apple sauce, date puree, or mashed bananas, for all or part of the oil in your recipe.
Very high levels of Vitamin C are found in blackberries, guava, lemons, limes, kumquats, mangoes, and oranges.
Bananas, cantaloupe, dried apricots, dried peaches, honeydew, and prunes are high potassium fruit options.

1 Monsivais, Pablo, et al. Following Federal Guidelines To Increase Nutrient Consumption May Lead To Higher Food Costs For Consumers. August 2011, doi: 10.1377/hlthaff.2010.1273 Health Aff August 2011 vol. 30 no. 8 1471-1477

2 “Short-term blueberry-enriched diet prevents and reverses object recognition memory loss in aging rats,” Nutrition, 2011 Mar;27(3):338-42. Epub 2010 Dec 18.

Fruit: Fads, Digestion & Cleanses

2011-09-23T13:44:00.000-07:00

These days, the internet provides us with news on the latest fad diets and health trends. On top of these headlines, we receive emails with drastic nutrition recommendations. One of these chain emails describes eating fruit on an empty stomach for proper digestion. It declares that, “Eating fruit after a meal causes the whole meal to rot and ferment. The minute the fruit comes into contact with other food in the stomach and digestive juices, the entire mass of food begins to spoil.” It then says, “If you should drink fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.” These incorrect statements really get to me.

This information alludes to the bestselling book, Fit For Life, written by Harvey and Marilyn Diamond. Their theory emphasized “FOOD COMBINING” and improper blends of foods that cause rotting and malabsorption in the gut. They state that if fruit is eaten with or after other food, it releases toxins and leads to heartburn and discomfort. According to this fad diet, combining starches and proteins together mixes acids and bases in your stomach to inhibit digestion.

These claims are absolutely untrue. Digestion is a process specific to each macronutrient. Eating different types of food together will not inhibit the digestion of separate items or cause rotting or fermentation. Dr. Pochapin, director of the Monahan Center for Gastrointestinal Health at New York-Presbyterian Hospital/Weill Cornell Medical Center, explains this when he says, “Rotting or fermentation means bacterial action on food resulting in decomposition. And because of the presence of hydrochloric acid, the stomach has very few bacteria…Food takes 6 to 10 hours to reach the colon, which explains why it does not really matter when fruit is eaten.” All food is broken down and metabolized through specific steps.

To prove this point, let’s take a quick, simplified look at digestion:

1. Carbohydrate digestion begins in the mouth with salivary enzymes. As carbohydrates reach the stomach, digestive acids churn and mix with the molecules. The next step occurs in the small intestine where pancreatic amylase breaks down the larger chains into monosaccharides (simple sugars). These small molecules can then be absorbed into the bloodstream. Insulin, secreted by the liver, regulates blood glucose levels and distributes glucose to the body, where it can be used for energy or stored.

2. Protein digestion, a more time-consuming process, begins in the stomach when hydrochloric acid and pepsin, a gastric enzyme, begin breaking down peptide bonds. Next, the smaller proteins move into the small intestine, where pancreatic enzymes, trypsin and chymotrypsin, continue the breakdown of proteins into amino acids. These smaller units are then absorbed into the bloodstream and distributed to body tissues.

3. Fat digestion slowly begins in the small intestine. Since fats don’t dissolve in water, they require an extra step. Bile, produced by the liver, is released into the small intestine to dissolve fat into droplets. This allows pancreatic and intestinal enzymes to break the large fat molecules into smaller molecules. These smaller molecules are formed into micelles, units that can be absorbed into the lymphatic system. These fatty acids are eventually sent into the blood stream and travel to fat cells or muscle cells to be stored or used for energy.

These actions work simultaneously with every combination of foods that we eat. Pairing certain foods together actually keeps us feeling full longer. Adding a small amount of protein or fat with fruit or a simple carbohydrate will slow down digestion, as protein and fat take longer to move through our digestive system. This doesn’t mean that food sits and rots in your stomach; everything continues as usual.

Lastly, the email praises juice cleanses. To purify our bodies, the chain email states, “Eat fruit and drink juice for just 3 days, and you will be surprised when friends say how radiant you look!” A juice cleanse may give a “radiant” glow for the first day, but it tends to have a negative effect on the body. People believe cleanses clear out harmful built-up toxins. Our liver, kidneys, and digestive system rid our bodies of “toxins” on a daily basis by their normal functions! Also, losing weight by cleansing doesn’t lead to long-term healthy results. Instead of shedding excess fat, weight loss is temporary. A permanent weight reduction may be due to muscle mass loss, as the body breaks down its own muscle tissues due to lack of protein intake. According to Marc Hellerstein, M.D. Ph.D, professor of human nutrition at the University of California at Berkeley, "Your body thinks you're starving and panics. Your metabolism slows way down to preserve your muscle and basic bodily functions." After most people start eating normally again, they tend to gain the weight back very fast!

Most health trends regarding fruit just don’t add up. Eat fruit in proper portions with or in-between meals. Digestion occurs as normal no matter when you add fruit to your diet. A juice cleanse may actually inhibit normal digestive cycles, instead of giving long term results. As always, being portion savvy is key.

Summer Days, Healthy Hearts & Potassium

2011-08-16T14:59:00.000-07:00

As we breeze through our summers with relaxing evenings and lazy weekend getaways, we may think that drinking enough water is our only health concern. We keep ourselves hydrated at the beach and before and during exercise. This summer, with the record-breaking heat throughout the nation, we need to be aware of other health issues. Besides drinking water, we need to pay more attention to our electrolyte levels. Athletes, those working outdoors, and the elderly should focus on their intake of salt and potassium. Signs of low potassium include muscle fatigue and sensitivity to heat – a notable issue in hot and humid weather. For those high-risk groups, choosing sodium filled sports drinks and salty snacks, along with fresh fruits and vegetables high in potassium will keep electrolytes at healthy levels.

In addition to maintaining our bodies’ water balance, a recent study has confirmed other effects potassium has on our health! A review from the Journal of the American College of Cardiology¹linked increased potassium intakes to a 21% reduced risk of stroke. The study also stated that higher potassium diets may reduce the risk of coronary heart disease and cardiovascular diseases. These results lend support for diets high in potassium. Excellent sources of potassium are fruits, vegetables, and low-fat dairy, all of which are part of a healthy lifestyle! Filling our plates with more fresh, whole foods and less processed foods will help us increase the potassium in our diets. The DASH plan has touted the cardiovascular benefits of low sodium and high potassium diets for years. Other studies associate additional benefits with high potassium diets. High potassium diets have positive effects on bone mineral density². Low potassium diets have been linked to higher type 2 diabetes levels³. Most Americans will benefit from increasing this nutrient in their meal plans. For those with impaired kidney function or taking hypertension medications or diuretics, potassium intake should be limited to prevent cardiovascular issues.

The recommended intake of potassium for an average adult is 4,700 mg per day, more than double the recommendation for sodium (2,300 mg for an average adult, 1,500 mg for adults with risk factors). Most people reach only half of their recommended potassium intake, as they choose processed, packaged foods over fresh, wholesome options. Selecting fruits and vegetables is a nutritious choice that will increase overall health and your diet’s potassium to beat the heat and help your heart!

Some of the best sources are:

Potato, medium baked with skin: 925 mg

Spinach, cooked, 1 cup: 800 mg

Avocado, cubed, 1 cup: 730 mg

White beans, canned, ½ cup: 595 mg

Yogurt, plain, 8 oz: 580 mg

Medium sweet potato with skin: 540 mg

Broccoli, 1 cup: 460 mg

Banana, medium: 420 mg

Cantaloupe, 1 cup cubed: 430 mg

Lentil, ½ cup cooked: 365 mg

1 D’Elia L, Barba G, Cappuccio FP, Strazzullo P., “Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies” J Am Coll Cardiol. 2011 March 8; 57 (10):1210-9.

2 Karp HJ, Ketola ME, Lamberg-Allardt CJ. Acute effects of calcium carbonate, calcium citrate and potassium citrate on markers of calcium and bone metabolism in young women. Br J Nutr. 2009 November 102(9):1341-7.

3 Chatterjee R, Yeh HC, Shafi T, Selvin E, Anderson C, Pankow JS, Miller E, Brancati F. Serum and dietary potassium and risk of incident type 2 diabetes mellitus: The Atherosclerosis Risk in Communities (ARIC) study. Arch Intern Med. 2010 October 170(19):1745-51.

Savvy Salad Recipe

2011-08-05T10:55:00.000-07:00

The Savvy Salad

The Savvy Salad is one of the healthiest salads I have ever created. Besides the satisfying textures and colors, the combination of protein, fruits, and greens serve as a low-calorie, nutrient-dense vegetarian meal. The salad’s bright green base contains Swiss chard, an exceptionally nutritious, health-promoting vegetable. Together with crispy romaine lettuce, the dish is full of Vitamins A, K, and C. The protein source, black lentils, is high in fiber, minerals, B Vitamins, and iron. Not only is the fresh, diced watermelon refreshing but also an excellent source of Vitamin C, Vitamin A, and the carotenoid lycopene. Green peas, in addition to their fiber, contain phytonutrients with anti-inflammatory and antioxidant benefits. A sprinkle of walnuts provides a dose of heart healthy omega-3 fatty acids and keeps you feeling full. Julienned yellow beets top the salad, adding a unique mix of the phytonutrients betalain and carotenoid, protecting against certain vascular and heart diseases. The creamy, rich flavor of feta cheese nicely contrasts the sweetness of the other ingredients, adding calcium, protein, and a hint of saltiness. A touch of mint and parsley livens up the salad with extra depth and complexity. Drizzled with a light champagne vinaigrette, the Savvy Salad packs a nutrition punch as a flavorful balanced meal.

Savvy Salad

Yields: 4 servings

4 cups chopped Swiss chard leaves

4 cups chopped Romaine lettuce

1 cup black lentils

1 cup shelled green peas (fresh or frozen)

1 cup cubed seeded watermelon

1 cup yellow beets, peeled and julienned

¼ cup coarsely chopped fresh parsley

¼ cup coarsely chopped fresh mint

¼ cup crumbled Feta cheese

¼ cup raw walnuts, chopped

1. Place lentils in a large saucepan and cover with water to 2 inches above lentils. Bring to a boil. Cover, reduce heat, and simmer for 15-20 minutes or until lentils are done.

2. Add green peas to pan with lentils, and cook for 2 minutes or until crisp-tender. Drain and rinse lentils and peas with cold water.

3. Combine lentils, peas, watermelon, parsley, and mint in a large bowl and toss.

4. Line 4 plates with 2 cups chopped Swiss chard and romaine lettuce.

5. Top each plate with 1 cup lentil mixture.

6. Garnish each salad with ¼ cup yellow beets, 1 tablespoon feta cheese, and 1 tablespoon chopped walnuts.

7. Serve with 1 tablespoon champagne vinaigrette.

Champagne Vinaigrette

Yields: 4 Servings

½ shallot, peeled and chopped

2 tablespoons champagne vinegar

2 tablespoons extra virgin olive oil

½ tablespoon Dijon mustard

¼ teaspoon salt

Freshly ground pepper, to taste

1. Combine shallot, vinegar, oil, mustard, salt, and pepper in a small bowl. Whisk until incorporated.

Easy Everyday Positive Changes

2011-06-28T13:31:00.000-07:00

Allow Yourself Time For Change

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Fergie's Meal Plan & Diet Designs

2011-06-15T11:34:00.000-07:00

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

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

Beverages: The Healthy Body & Weight Loss Killer

2011-06-13T15:31:00.000-07:00

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

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

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

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

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

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

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

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

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

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

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

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

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

Try whipping up our refreshing Minty Lemon Cucumber Water:

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

Diet Designs & A Healthy Fridge

2011-06-08T12:12:00.000-07:00

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

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

USDA Guidelines, MyPlate, & Diet Designs

2011-06-07T09:36:00.000-07:00

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

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

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

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

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

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

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

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

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

Diet Design's Sweet Saturdays & Fred Segal

2011-05-23T08:50:00.000-07:00

Take a look at Fred Segal's blog about our very successful event this past weekend:

http://www.fredsegalcouture.com/blog/

In Health & Happiness,

The DD Team

Sweet Saturdays

2011-05-20T12:10:00.000-07:00

Trying to slim down in time for Summer? Is your sweet tooth getting in the way of your progress?

Come check out "Sweet Saturdays" at Fred Segal this Saturday, May 21st at 12:00 p.m. to 4:00 p.m.

The Diet Design's team will be giving out amazing desserts as well as expert advice and brochures about our celebrity-tested weight loss plans.

Catching More Zzz's Adds Up to Greater Weight Loss

2011-05-10T09:44:00.000-07:00

Studies show that weight gain and overeating may be caused by lack of sleep! Metabolic changes due to lack of proper rest will affect you throughout the day. People who sleep less have hormone imbalances that are likely to cause overeating and increased appetite. How can you get more sleep? Below are some great ways to get your best rest ever:

Find your perfect sleep routine. Try to go to bed and wake up around the same time every day. Design your surroundings to be the ideal, peaceful space that you need to relax- try creating a dark, calming, and cool room. Use a sleep mask, a white noise machine, or spritz your linens with a light lavender spray.
What you do throughout the day influences how well you will sleep at night! Spending some time outdoors can provide you with fresh air that will put you to sleep at night. Try taking an evening walk around the block and enjoy your natural surroundings.
Keep a pad of paper and a pen by your bed- if you wake up during the night, write down your thoughts or ideas. They’ll be out of sight and out of mind, ready to reflect upon the next day.
Get enough exercise. A morning exercise routine has been shown to jumpstart your day, perk you up, AND help you fall asleep at night. Are you a late-night gym junkie? Try taking a yoga or Pilates class to burn calories and relax, instead of over-stimulating your brain with heavy cardio during the evening hours.
Take a relaxing bath with lavender or chamomile oils, which are known to promote sleep and calm your senses.
Try drinking a glass of tea in the evening. One cup of green or chamomile tea will allow you to relax and unwind.
Avoid alcohol and caffeine, both of which will promote restlessness.
Take a melatonin supplement an hour before bedtime (approximately 1-3 mg). This neurohormone helps maintain the body’s circadian rhythms so you can catch those much needed zzz’s.
Choose your evening snack wisely. Having a small protein or complex carb-rich snack will help you fall into your deepest sleep. Protein gives you a splash of tryptophan while complex carbs cause an insulin release, allowing tryptophan to reach and calm your brain. Just make sure to enjoy it no later than 3 hours before you hit the hay, preferably by 8 pm.

Great choices include:

Dairy Have a small evening treat of Greek yogurt or milk. Dairy contains tryptophan and calcium, which may reduce stress and “slow down your brain traffic.”
Cherries Enjoy a dozen fresh or frozen cherries! They contain high levels of melatonin, a neurohormone that controls your body’s sleep and wake cycles.
Almonds Have a dozen almonds as your evening snack. They are great sources of magnesium, which promotes sleep and relaxation. Almonds also provide your body with a small dose of protein to start your body’s rest-and-digest cycle.
Banana Try snacking on half a banana. This fruit contains magnesium to promote sleep and potassium to relax those sore muscles. Bananas also contain tryptophan, a precursor of serotonin and melatonin, neurotransmitters that make you sleepy.

Diet Designs: "Drink" your way thin!

2011-05-03T13:48:00.000-07:00

The only way to avoid drinking large amounts of calories and sugar is to make your go-to drink water. Stop drinking sugary sodas and guzzling down sports drinks, juices, and fruit drinks. These brightly colored beverages contain corn syrup, artificial dyes, and flavorings that your body doesn’t need.
Best drink for overall health? Water, water, water! You should drink approximately 2 quarts (8 cups) of water a day. Most of your body-approximately 65% - is composed of water. Water is the most important power nutrient; without enough water, nutrients like carbs, proteins, and fats can’t get into your body’s cells. Water helps your body work optimally.
Sip on healthier beverages like flavored teas. Some great choices are Good Earth teas, (for a crisp taste), Celestial Indian Spice Chai Tea, and all Tazo teas.
Try adding excitement to your water with cucumber, mint, or a slice of lemon, orange, or even cherries when in season.
If you need to sweeten your tea, try adding a teaspoon of Stevia, a no-calorie sweetener that comes from an herb native to South Africa. Another great choice is agave syrup. (Also use 1 tsp.)
Read the Nutrition Facts label on all beverages. Check the first ingredient in your drink-as the largest ingredient in it is listed first and the one in the least amount is listed last. Most of the drink should be water or 100% juice, depending on the beverage.
Watch serving sizes: Look for “servings per container,” as you may think there is only one serving per bottle but in reality you are consuming 2.5 times the “amount per serving.”

Limit or don’t drink beverages that contain added sugars or artificial sweeteners such as high fructose corn syrup, splenda, aspartame, sucrose, sorbitol, brown rice syrups, dextrose, sucralose, etc.)
If you need a drink with a sweetener, stick to ones with natural ingredients such as honey or agave.
Try to keep your sugar intake lower than American Heart Association’s limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men. (These shouldn’t be coming from beverages, since many of your foods contain sugars!)

If you need that glass of juice in the morning, stick to grapefruit or orange, make sure they are 100% juice, and have a 4 ounce serving. Eating whole fruit is always the better choice-you get more fiber and nutrients.
Hooked on Vitamin Water? Try drinking coconut water. This drink advertised as “fat-free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes” is a healthy option when you need a little boost of energy. On occasion, coconut water may be a beneficial choice due to its naturally high levels of potassium. Watch serving sizes- as most have about 50 calories per serving. (Most research shows that it shouldn’t replace sports drinks for very active individuals, where higher levels of sodium are important.)
Lighten coffee or tea with nonfat milk instead of cream or creamer. Add flavor and brightness with a dash of cinnamon.
If you need a fizzy drink, add a splash of juice or lemon slices to plain sparkling water. Watch out for sodium levels in these drinks! Make sure to pick brands with no or low sodium, such as La Croix, RW Knudsen’s Sparkling Essence, and Perrier.
Order the smallest size beverage available when ordering out.
Drinking water 30 minutes before a meal can help prepare the digestive system to fully absorb nutrients that will be provided in your food. Then, wait to drink water until 30 minutes after your meal to allow your body to fully digest.
Try not to reuse plastic bottles as there is a risk of bacterial growth. If you buy water in plastic bottles, transfer it to a glass pitcher or reuse glass or stainless steel water bottles.
Start your day with a two 8 ounce glasses of water to rehydrate, boost circulation, and jumpstart your metabolism.
Try whipping up our refreshing Minty Lemon Cucumber Water:

Add 2 quarts water, 1 sliced lemon, ½ sliced cucumber, and mint sprigs to a glass pitcher. Let steep in fridge for 30 minutes. Serve over ice and enjoy!

Diet Designs & Chocolate Treats

2011-04-22T12:15:00.000-07:00

Many of you may indulge in a few sweets this Easter weekend as you fill up those Easter baskets. According to the May 2011 Mayo Clinic Health Letter, chocolate in small amounts does have healthy perks! Here’s just a friendly reminder that there are some benefits to your chocolate indulgence, in small quantities over time. (portion savvy snack serving size = ½ ounce only!)

Raw cacao beans contain flavonoids, antioxidants found in plants that may play a protective role in cardiovascular health such as improving blood pressure, cholesterol levels, blood clotting, blood vessel function, insulin sensitivity, and inflammatory markers. Cocoa reduces the risk of heart disease by boosting your good cholesterol (HDL) and decreasing your bad cholesterol (LDL).
According to other research, dark chocolate may reduce levels of stress hormones, increase libido, improve skin quality, and promote digestion. Just two tablespoons of natural cocoa has more antioxidant properties than four cups of green tea!
To make the chocolate that we love and crave, these raw cacao beans are fermented, roasted, ground, and separated into cocoa powder and cocoa butter. A process called “dutching” neutralizes the bitter taste through alkalizing. This results in fewer healthy flavanols, and less antioxidant activity. Most chocolate contains added sugar, fats, and excess calories. Therefore, it's important to know your chocolate and make better choices!
Basic rule: flavanol content reflects the level of fat-free cocoa solids in chocolate. The higher the fat-free cocoa solids, the better the chocolate is for you.
A fan of white chocolate? Unfortunately, white chocolate contains no cocoa powder, only cocoa butter, sugar, and flavorings, making it a less healthy choice.
What are your best chocolate options?

Unsweetened 100% cocoa powder
Dark chocolate that doesn’t list sugar as its first ingredient. The darker the better! It contains the highest levels of polyphenols of any chocolate.
Look for brands that are least 70% pure cocoa, have not been alkalized, contain no artificial sweeteners (natural raw cane sugar is a good choice), and contain cocoa butter instead of hydrogenated oils or milk fats.
Trader Joe's offers a large selection of dark chocolate covered nuts, bars, and fruits. Add a few of these to that Easter basket for a healthier treat!

Increase Your Savings...and Decrease Your "Waste".... Size.... Sign Up For Diet Designs Today!

2011-04-22T09:00:00.001-07:00

Spring Cleaning & Diet Designs

2011-03-30T09:30:00.000-07:00

It's time to go through your fridge!

Check dates and labels, especially on dairy products like milk, cottage cheese, cream cheese, and sour cream. “When in Doubt, Throw it Out!” Prevent food-bourne illnesses and check the temperature of your refrigerator. It should be set at 40 degrees or less, while your freezer should read 0 degrees or less. Temperatures above these levels can increase the risk of food-bourne illnesses.

Trying to get more calcium and protein into your diet by eating yogurt? Make sure you stock up on low fat and low sugar varieties. Throw away fruit-on-the-bottom yogurt. Try nonfat, plain or Greek yogurt. Sweeten with 1 tsp agave or honey.

Get rid of those high calorie sauces such as barbecue sauce, mayonnaise, cheesy sauces, dips, etc. Replace them with low calorie, light and low sodium versions. Keep these “indulgent” condiments in check by only eating 2 tablespoons per day. Try to incorporate “free” condiments like chili sauce, horseradish, vinegars, fresh salsa, Bragg’s Amino Acids, and seasoning blends.

Stock your refrigerator with low calorie beverages. Swap your once-a-day soda habit with an occasional better-for-you ginger ale or Hansen soda. Sip on healthier beverages like flavored teas. Try adding excitement to your water with cucumber, mint, or a slice of lemon, orange, or even cherries when in season. Also, try our fabulous Pomegranate tea recipe! (See recipe below)

Next, head to your freeze!

Freezing any leftover Diet Designs meals? Prevent freezer burn, by tightly wrapping the containers in plastic wrap, removing as much extra air as possible. Do this with any leftover homemade meals that you freeze!
Dig to the back of your freezer and trash those sodium-laden, high calorie frozen meals! Throw away full fat frozen treats that you’ve been reaching for to satisfy your late night sweet tooth. Instead, substitute whole fruit sorbets (Ciao Bella is a favorite of ours!) and low-fat ice cream or frozen yogurt. Try making your own frozen treats, by freezing a few handfuls of grapes or ½ a banana with ½ ounce melted dark chocolate.

Don't forget your pantry!

Still hanging on to salty snacks, chips, and cookies? Ditch anything full of dyes, hydrogenated oils, added sugars, and preservatives. Substitute these with healthy snacks such as black bean chips, “Kind” and “Kashi” granola bars, brown rice crackers, plain popcorn, or raw nuts, such as almonds and pistachios. Go even further and choose snacks that come from the refrigerator instead of the pantry. Fruits, vegetables, and low fat dairy products can satisfy your between-meal cravings. As always, remember to keep an eye on your portion size. Don’t eat directly from any bag or before you know it, you’ll quickly overindulge!

Stock up on fiber-rich and whole grain products, such as rolled oats, quinoa, brown rice, whole grain pasta, and barley. Other great items to keep on hand are low sodium canned beans to add protein and spices to pack your meals with flavor. Keep a few low sodium soups like butternut squash or tomato when you need to add a low calorie appetizer to your dinner or for a quick lunch.

NOW THAT YOU’RE DONE CLEANING, IT’S TIME TO DONATE!

· FOOD. Anything you do not eat (if not out-of-date & safe to eat) should be donated to a local food bank, shelter, church, etc.

· CLOTHING. Someone can and will use your cast-offs. Either drop these off or call for FREE pick-up. Not all donation-type organizations will come just for clothing, but the Vietnam Veterans of America will! In fact, they NEED clothing and more; they even accept cosmetics! Please go to http://www.clothingdonations.org/service.htm to help.

Pom Tea
Makes: 5 Servings

5 bags of green tea with chamomile (we use Celestial Seasonings Chamomile Green Tea)

8 ounces pure pomegranate juice (we use Pom Wonderful)

4 cups boiling water

Add the tea bags to the boiling water. Steep (let the tea bags sit in hot water) for about 5 minutes.
Remove the tea bags and add the pomegranate juice.

National Nutrition Month: Easy Ways to Brighten Your Spring Routine

2011-03-18T09:04:00.000-07:00

1. Get More Sleep To Balance Your Cravings & Appetite

We don’t get enough sleep! This comes as no surprise, as our family activities, work obligations, and on-the-go lifestyles pack our days until finally we end our night with a few hours of shut eye. Today, Americans sleep 1-2 hours less than we did years ago. How much sleep do adults need? Although the amount of sleep needed varies for each person and age group, most adults need 7-9 hours per night, with at least 6 hours to properly function. What does this have to do with nutrition? Studies show that weight gain and overeating may be caused by lack of sleep. Your body’s hormones respond differently when you lack the proper rest. These metabolic changes will affect you throughout the day. Researchers have found that those who sleep less have elevated ghrelin levels and reduced leptin levels. Leptin, released by your fat cells, tells your brain to stop eating. Ghrelin, produced in your stomach, tells your brain to keep eating! These hormone differences are likely to cause overeating and increased appetite. Bottom line: Get more sleep! If you’re feeling hungry and drowsy during the day, reach for a fiber-rich snack or a combination of whole grains and protein. You’ll feel more satisfied than if you had reached for that chocolate chip bar; you also won’t go back for a second or third serving.

2. Eat More Whole Grains

Do you love Carbs? It’s OKAY to eat breads, pastas, and wraps especially when they are packed with whole grains! Most American’s aren’t getting the recommended amount of at least 3 servings of whole grains per day! Try the new 100 calorie sandwich thins or an open face sandwich for lunch! Fill up on these healthy whole grains while cutting down on calories and reaching your “whole grain goal’ for the day.

3. Flavor Meals with Spices

Spice up your meals with seasonings instead of added fats and oils. The 2010 Dietary Guidelines emphasizes replacing saturated fats in your diet with healthier mono and poly unsaturated fats found in nuts and avocado. Try creating flavor with a variety of spices that can positively affect your health. For example, curcumin, found in turmeric and curry powder, is a good antioxidant, anti-inflammatory agent, and has anticancer potential. This spice brightens up stews and sauces for an extra kick of flavor. A favorite of mine, ginger, also has been shown to have these same health benefits. Add ginger to tea, stir-fries, and homemade vinaigrettes. Cinnamon is also known for its antioxidant properties and has been shown to improve blood glucose levels and reduce cholesterol levels. Sprinkle cinnamon on your coffee or onto a whole grain waffle to jumpstart your morning.

4. Eat with Color: The Best of Spring

Follow the March’s National Nutrition theme and eat with color! Make sure half of your plate is full of vegetables. Pick the fruits and vegetables in season in order to get the most nutrients out of your food!

a. Strawberries- 1 cup offers 3.5 grams of fiber & meets 100% of your daily Vitamin C needs

b. Asparagus- great source of iron, B vitamins, & Vitamin C

c. Sweet Cherries- low calorie, high in phytochemicals

d. Peas- low in fat, high in fiber. Green peas are a great source of Zinc and B vitamins while snow peas are packed with Vitamin C.

5. Spring Clean Your Workout

Spring is the perfect season to start up a new exercise routine, get outside, feel the sunshine, and get moving! Decide what changes you’d like to make and set some goals! Find a workout buddy to keep you motivated. Try walking in a new neighborhood or park, hit the tennis court, or try a new class at the gym for some added excitement to you dull workout routine. Studies show that your body stops responding unless you continually work your muscles in different ways.

Fresh Start Mondays

2011-03-14T14:33:00.000-07:00

Bored with your healthy breakfast routine? Sick of oatmeal or egg whites? Mix things up and start your week off right. Studies show that this early morning meal wakes up your metabolism for the whole day.

Check out this Venetian Fritatta recently posted on Diet Designs’ breakfast recipes: http://www.dietdesigns.com/kitchen/

New 2011 Promotion for Inactive Clients!!!

2011-03-01T09:38:00.000-08:00

All Inactive Clients:

Return to your Culinary Concierge and get a 15% tip! Receive 15% off for 30 days when you restart by March 31st. Includes your private consultation with Carrie Wiatt, licensed nutritionist.

Diet Designs: The Original Meal Delivery Service: Since 1992

Contact us today at info@dietdesigns.com or at (310) 253-9079.

Diet Designs' Supplements

2011-02-16T08:47:00.000-08:00

My Recommended Supplements for Men & Women**

B-Complex

Designs for Health B-Supreme – Please contact Diet Designs to order this product- Take 1 capsule per day with meals

Omega Fatty Acids

Health from the Sun: Total EFA – Take 2 capsules per day with meals

Trader Joe’s Omega 3 – Take 2 capsules with or without meals

Magnesium

Twinlab Magnesium Capsules 400 mg – Take 1 capsule per day

Trader Joes Magnesium 500 mg- Take 1 capsule per day at night

Vitamin D3

Designs for Health Vitamin D3 Synergy – Take 1 capsule per day. Please contact Diet Designs to order this product

Probiotics

Jarrow Probiotics – Probiotic blends (in fridge area); take 2 capsules per day with or without meals

Probiotic Pearls – Located in the pharmacy –Take 1 pearl per day

Activz Whole 9

Activz Whole 9 - Please log on to www.dietdesigns.plantpurefoods.com to purchase this product

Immune / Energy Booster

Activz VMA (Vitamin/Mineral/Antioxidant) pack – Please log on to www.dietdesigns.plantpurefoods.com to purchase this product

**These basic supplements support the absorption of nutrients and help maintain bodily functions. Individuals may need additional supplements for their specific dietary or medical needs.