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FIT AND FAITHFUL: GUIDELINES FOR GOOD HEALTH & WEIGHT LOSS By Hemda Mizrahi & Maria DiGiuseppe

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FIT AND FAITHFUL: GUIDELINES FOR GOOD HEALTH & WEIGHT LOSS By Hemda Mizrahi & Maria DiGiuseppe

Fitness coach and personal trainer Maria DiGiuseppe joined me on “Turn the Page” to share her approach to “good health and peace of mind,” documented in her book, “Fit and Faithful.”  

In my post-show conversation with Maria, she provided additional suggestions about what you can do to strengthen your physical health. Here’s what she shared:

PHYSICAL HEALTH & EXERCISE
“The National Academy of Sports Medicine (NASM), American College of Sports Medicine (ACSM), American Council of Exercise, National Institute of Health (NIH) Senior Health, and World Health Organization (WHO) are authorities which provide guidelines for your physical health.

The NASM recommends doing cardio training at least two to three times a week. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. You can fulfill 30-minutes of cardio through any of a number of modalities, such as high-intensity interval training, use of a treadmill and elliptical machine, and classes like aerobics or dance. The NASM also suggests two to three days of strength training with flexibility exercises included.  

Applying substantiated recommendations like these requires adherence and is only possible if you believe in what you are doing. Without consistency there are no results. Being clear about the benefits to you is a step toward “locking in” your motivation and dedication. Research suggests that people who exercise can lower their biological age, as measured by factors such as aerobic power, muscle strength, joint stability, flexibility, life expectancy, and the onset of disability.  Regular physical activity reduces the risk of adverse health outcomes and exercise has positive effects on your overall sense of well-being.”  

NUTRITION
“Choose one of the diets recommended by the American Dietetic Association (ADA) or a certified nutritionist. This doesn’t mean choosing a “fad” diet, like eating a grapefruit everyday for a month and excluding protein. It has to be a standard that is sensible and one you can live by daily.

The Mediterranean diet, which I grew up on in my Italian household, is an example of a healthy diet that you can stay on for life. It contains macronutrients, carbohydrates, protein, the good heart healthy fat found in fish and nuts, plenty of fruits and vegetables, and whole grain breads and pastas. Other examples of healthy recommended diets are the Dietary Approach to Stop Hypertension (DASH), Diabetic, and MyPLate. The Academy of Nutrition and Dietetics offers videos, recipes, and other resources to help you to “eat right.”

If you choose the MyPlate diet, you can set up the food-tracking tool (called SuperTracker) on your computer with your personal information and learn what changes you may need to make in your diet. I will show you when your sodium intake is too high, or if you go over your recommended calorie amounts. There are other tracking tools available through MyPlate as well, including ones for weight management, physical activities, and goal setting.

YOUR FOOD AND EXERCISE PROGRAM MIGHT LOOK LIKE THIS:
30 minutes of strength training twice a week
30 minutes of walking on the treadmill or biking three days a week

Mediterranean Menu
This menu, which totals about 1400 calories, is not appropriate for everyone and must be adjusted based on individual needs.  

Breakfast:
One egg on whole grain toast with coffee and a glass of skim milk

Lunch:
Grilled chicken breast on mesclun lettuce with carrots, cucumber, olive olive oil and a vinaigrette dressing and a small lentil soup

Dinner:
Broiled Sole with ½ baked potato, steamed broccoli and ½ cup of brown rice

Snack:
Apple, pear, a hand full of walnuts (200 calories) in between meals  

WEIGHT LOSS
“I had a client who came to me with a picture of herself in a bathing suit from ten years earlier, when she liked the way she looked. We used the formula of adding 250 calories a day in energy expenditure (calories burned through physical activities) and subtracted 250 calories in what she ate to create a total reduction of 500 calories a day. She lost almost 50 pounds in six months! Adherence equals results!  

Here’s a weight loss formula:
250 calories expended daily during exercise + a 250 calorie reduction from daily calorie intake * 7 days a week = 3,500 calories, which amounts to losing one pound!  

Example:
45 minutes on the treadmill daily and one less cookie, rice portion or slice of pizza a day

GOOD HEALTH
“Many people see menopause, disease and aging as obstacles to leading a healthy lifestyle. I don’t see it that way. Circumstances like these provide opportunities to enhance our lives, be grateful for what we have, and learn how to redefine what it means to have good health. While you may experience limitations and setbacks, being your best is still an option.

My body didn’t fail me as I first thought when I was diagnosed with breast cancer. Instead, it supported me to withstand the surgeries, rehab, and mental and physical stress that I had to endure throughout the treatment process. I’ve seen this with clients as well. As a result of their improved fitness levels, when an unexpected illness arrives, they recover much better and faster than if they had not been leading a healthy lifestyle.

Your foundation for good health is rooted in exercise and good nutrition. Building a strong base, especially while you’re young, will set you up for future success!”

Listen to Maria’s guest spot on “Turn the Page” to learn about the four concepts that she sees as essential for physical and spiritual health, and why she views faith as the pillar for peace of mind.

How You & Your Child Can Thrive Through Personal Style by Hemda Mizrahi

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How You & Your Child Can Thrive Through Personal Style by Hemda Mizrahi

How can you present a true, clear message about who you are, both at home and at work? Personal Style Coach Allison Hamilton-Rohe reveals her formula during a guest appearance on my Internet radio show, “Turn the Page”

Our dialogue about launching you on your style journey continued after the show, when Allison offered an example of powerful personal style: “Look at the amazing Duchess of Windsor, whose husband literally gave up his kingdom and chose exile over life without her. While she was not a “classic” beauty, her charisma and appeal were undeniable — especially for her King!” This is one of the ways that personal style is distinct from fashion. The common personal style thread across your lifetime is YOU, what flatters and matters to you most, what you aspire to be and do.

Once you experience how the language of style can move you past image anxiety and into a more fulfilling reality, you’ll appreciate the benefits of discovering it earlier in life. Hopefully, this will motivate you to pass the learning onto younger generations, including your children and grandchildren.

Allison references Carol Dweck’s book, “Mindset: The New Psychology of Success,” in identifying ways you can support your child in achieving a positive self-image. Dr. Dweck’s research indicates that 40% of your happiness is a product of how you see yourself, and the corresponding choices you make.

As a parent or guardian, how can you help your youngster to look and feel good? These are strategies that Allison’s own kids have embraced:

ALL YOU NEED IS LOVE.
The number one thing you want to encourage, instill and empower your children to feel towards themselves, their bodies AND their style is love. You can do this any number of ways!

GIVE CONFIDENCE-BOOSTING COMPLIMENTS.
Dr. Dweck suggests offering process rather than person praise. This involves acknowledging repeatable behaviors that can reinforce a praiseworthy character trait, skill, action, or outcome. For example, rather than saying “you look pretty,” be specific about what you appreciate: “I love how those barrettes bring out the sky blue color of your eyes.”  A statement like this encourages your child to feel proud about doing something well. In contrast, “person praise” can create self-doubt when something goes awry, like the physical changes and emotional reactions that might occur at the onset of puberty!

INSIST ON LOVE.
When you’re shopping with your children or going through their wardrobes, only buy/keep things they love.  If they need a new coat, find a coat they love.  If you have a sense of their style and size, shop online with them.  You might select a few items and then ask them to look at the order before making the purchase. Ask them one question only: “Do you love what I’ve picked out for you?” If they say no, delete it. No exceptions. This sets a precedent that style is something that feels good and they can enjoy.

MAINTAIN STANDARDS.
It’s okay to insist that your children brush their hair and teeth, clean their bodies, and wear clothes that aren’t ripped. This is basic grooming. It’s important to teach your children these habits early on so they’re prepared when the time comes for them to “dress to impress.” It may take energy and patience, and consistent practice works.

Allison shares a personal illustration: “I posted a picture checklist by my kids’ door that I ask them to check everyday. They receive a star each time they complete their list. When they master a skill, I give them a bonus and we celebrate. Now, if I notice they forgot to brush their hair, all I have to say is, “Checklist?” and they go, “Oh!  Whoops!” and run back upstairs.” This tactic can be adapted to the specifics of your household. If you have a special needs child, creating a visual map of the checklist and breaking down tasks can be helpful. Teaching basic self-care is deeply important to preparing a child to be an independent adult.

ALLOW FOR PLAY.
If you’re dressing up for a party and your child is dying to wear a dress that’s a bit over-the-top, or put on lipstick, don’t sweat it.  If your kid puts on a shirt and pants that don’t match well and he’s three, let it go! If your son wears pink or your daughter wears combat boots, offer the freedom of experimentation. Allison reflects on rejoicing in her daughter’s self-expression: “I bought my daughter a button that read, “I dressed myself today. I loved posting her wacky outfits on Facebook.” Style can be fun and it allows kids to play with who they want to be. Allow your kids to enjoy it!

ENCOURAGE SELF-EXPRESSION.
Your kid is going to be who she is. If you do your job well, she’ll value her unique qualities and use them to propel her purpose in the world. If your kids settle into a style that unsettles you, have a conversation about the power of style and what it means for first impressions.  Allow your children to be in control of the message, and check in to ensure it’s the message they truly want to send. If not, work with them to change it. If your son loves his style and it STILL unsettles you, enlist a family therapist to address the underlying issues both for you and your child.

Identifying with any of these strategies as ones you’d like to adopt for yourself? Go for it!  Your example is the best guide for your children. If you’re kind to yourself, insist on love, maintain standards, allow yourself to play, and encourage your own self-expression through style, they will, too!

If you need expert guidance along the way, contact Allison through www.dailyoutfit.com. Mention this blog in booking a session on the “Work With Me” page of her site, and read on through her free newsletter and blog posts, including this one on “back-to-school” shopping sprees: http://www.dailyoutfit.com/2014/08/top-10-tips-to-make-back-to-school.html

If you haven’t yet listened to Allison’s guest appearance on my show, we invite you to learn about the three key components of her personal style formula. Find out how personal style can work for you

Blue Zones, Diane Von Furstenberg, Gift of Affection

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Empowerment
Blue Zones, Diane Von Furstenberg, Gift of Affection

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With Cynthia Brian and Heather Brittany on StarStyle®-Be the Star You Are!® Radio brought to the airwaves under the auspices of Be the Star You Are!® 501 c3 charity, LIVE, since 1998.
This hour is fun, informative, and lively. Join us!
Heather Brittany-cynthia Brian

What do you need to do to live to 100? Heather Brittany visits regions of the world where people routinely live to be centenarians. Is the food, water, lifestyle? Find out how to lengthen your lifespan.
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DIANE VON FURSTENBERG: A LIFE UNWRAPPED is a captivating portrait that does what no memoir can, offering a comprehensive view of the designer’s life and putting it into perspective as never before. Seasoned biographer Gioia Diliberto takes full measure of Diane’s past and present, revealing original details and untold stories, and drawing on scores of interviews th
family, friends, colleagues, employees, lovers, and the legendary designer herself—who shared information she’d never told anyone, “not even my children.”
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Affection is kinship with another, an emotional bond, a true fondness from the heart. Humans are programmed to give affection, but don’t know how to receive it. Cynthia Brian reads The Gift of Affection from Be the Star You Are!® 99 Gifts for Living, Loving, Laughing, and Learning to Make a Difference with tips on how to bring more love into your life.

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The award winning positive talk radio program, StarStyle®-Be the Star You Are!® broadcasts on the Voice America Empowerment Channel LIVE every Wednesday from 4-5pm Pt/7-8pm ET.  Cynthia Brian and Heather Brittany are the Mother/Daughter dynamic duo who have been co-hosting this program live weekly since 1998 bringing upbeat, life enhancing conversation to the world. With Cynthia’s expertise in interviewing the trailblazers, authors, and experts and Heather’s healthy living segments, these Goddess Gals are your personal growth coaches helping you to jumpstart your life while igniting your flame of greatness.
Brought to the airwaves under the auspices of the literacy and positive media charity, Be the Star You Are!®, each program will pump your energy to help you live, love, laugh, learn, and lead.

Tune in the Power Hour every Wednesday from 4-5pm PT/70-8pm ET and join our empowerment party.
For photos, descriptions, links, archives, and more, visit http://www.StarStyleRadio.com.
Get inspired, motivated, and informed with StarStyle®-Be the Star You Are!®
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Make a donation today to Be the Star You Are!® charity

Cynthia Brian talks about the empowering outreach programs offered by Be the Star You Are!® charity.

Dino Andino with Hans Sylstra of DeepWater

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Sports
Dino Andino with Hans Sylstra of DeepWater

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Join us this Thursday and “drop in” on another epic session of Surf Talk Show! Joining us will be surf legend, Dino Andino (father of Kolohe Andino), and Hans Sylstra of the band DeepWater. Reverend JJ and The Dr. will continue to bring it to you raw and unfiltered as they explore the latest in surf news, adventure, and lifestyle. Listen in or The Dr. will hunt you down and rip your throat out!

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