New Year, New You

Happy New Year! I can't believe that Christmas and New Year's Eve are already behind us, and the New Year has officially begun. 2008 was a particularly challenging year for many, and I'm sure many of you are looking forward to a fresh start and more prosperous times this coming year. That being said, I wanted to share with you some of my personal goals for this year in hopes of inspiring you to reflect upon your own or create some resolutions if you have not already done so.

Though I firmly believe that you can (and should) set goals throughout the year to continually challenge and improve yourself, the New Year is a wonderful time to lay out some aspirations for the next 12 months. But first, before you make a whole list of new resolutions, take some time to look back over the last year and reflect upon how you did with last year's goals. Did you meet your expectations? Surpass them? Forget them?

As for me, one of my personal goals was to lay the initial ground work for my business, Cailen Ascher Design, advertise, and get clients. I'm proud to say that I was able to reach all of these, and it feels great. Fulfilling a goal is very gratifying and a wonderful way to motivate you to keep on improving yourself, your business, your relationship, etc. At the beginning of 2008, I also vowed to incorporate more strength training into my workouts. This resolution I was also able to accomplish, and I now strength train twice a week and have experienced some great results from my commitment to this.

It feels great to look back and have a sense of accomplishment. The key is to set goals that are ambitious but not outrageous, challenging but not "painful". If you're looking at your 2008 resolutions and realizing that you did not meet them as you would have liked, don't just roll them over and make them your resolutions again for this year. If they didn't work for you then, they probably won't work now. Take the time to really brainstorm and prioritize. Make a list, share it with friends and family. Refine and revise it. If you really want to stick to your goals for this year, you have to create goals that excite you, inspire you, and perhaps even scare you a little bit.

For this year, I want to continue to build my business and seek out more, unique advertising venues. I'm going to set aside time over the next few days to evaluate my desired income for 2009 and then work backwards from there to establish how many clients I wish to have and how much I hope to average on each design job. When creating goals, it's really important to think them through and do your research so that you make informed resolutions that are well-designed for you.

As for my wellness goal, I've vowed to work with my mom and my dad on lifestyle designs, another aspect of my business, and follow "The Flat Belly Diet". This diet, created by Prevention Magazine, is based on the incorporation of monounsaturated fatty acids (MUFA) into your diet. MUFA decrease visceral fat between organs which lowers your risk for heart disease, cancer, diabetes, and decreases blood pressure. The eating recommendations sound very interesting (and delicious...nuts & seeds, olives, healthy oils, avocado, and dark chocolate all contain MUFA!!!). It seems like a great way to remake your nutrition regimen, improve your health, and feel and look better.

When creating your resolutions be positive. Wanting to lose 20 pounds because you look "fat and disgusting" might motivate you for a week or two, but your steam will quickly run out. Even if you feel frustrated with your current reality, stay focused on the future. If you want to lose 20 pounds, make your motivation something positive - to feel healthier, live longer, gain self-confidence, but whatever it is, be kind to yourself. If you want your resolutions to stick, you have to work with yourself, not against. Once you've selected your chosen resolutions, write them down and pick a start day, preferably at least 3 days away. Give yourself time to look forward to beginning your new lifestyle and then when you do begin, you'll do so with enthusiasm that will carry you through.

Keep your resolutions handy and reread them when you feel you're losing focus. I would also recommend journaling throughout the year to keep yourself committed to change!

Good luck and Happy New Year!

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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The Good, The Bad, & The Ugly

Ever since childhood, we are told by friends, family, and the media that there are "good" foods and "bad" foods. We're told "don't eat that...that's bad for you!" But unfortunately, everyone's good intentions turn us into a food-fearing culture. Diets put food in strict categories: healthy, unhealthy, good, bad, fatty, low-cal, light, fat-free, diet...the list goes on and on. But, as you may have realized by now, life is never that black and white. That's why it's so important to cultivate a healthy relationship with ALL foods. Yes, that's right....All foods.

Labeling food is dangerous because it puts too many restrictions on living. As you may have realized, when you have too many rules for yourself and consistently deprive your body, you usually wind up overeating and therefore feeling fat, ugly, and like a failure (not a great place to be when you're trying to maintain a balanced, healthy life). But cookies, cake, chocolate, cheese, cocktails, and carbs (and all other "bad" foods) can be incorporated into even the healthiest of nutrition regimens. The key is moderation. If you allow yourself small indulgences, you're much less likely to go completely overboard because you've limited yourself too much.

If you work towards listening to your authentic stomach hunger (not irrational cravings) and feed yourself what you truly desire, you're much less likely to feel like the victim of a strict, unrealistic diet. Depriving yourself sets you up for failure. It's human nature to crave what you "cannot" have. So, if you decide that you're going to give up sweets in an attempt to be "healthier", you'll probably find that you begin to crave sweets even more!

With the New Year approaching, many people are probably brainstorming what resolutions they wish to make for 2009. Instead of making your resolution to "lose 20 pounds" or "drop 2 dress sizes", consider striving for a healthier relationship with food and your body. If you attempt to cultivate an understanding of your body and its needs, instead of restricting and punishing it, your quality of life will greatly increase, and I can almost guarantee your pants size will decrease!
Happy New Year!

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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Surviving Holiday Buffets

Holiday parties are wonderful. You get to visit with friends and family and celebrate this joyous time of year. However, they can take a toll on your waistline. With this in mind, I've compiled a list of party menu items that will not leave you with a belly that shakes like a bowl-full of jelly!

1. Bruschetta and Salsa - both these toppings are filled with fresh tomatoes and herbs. They are filling, delicious, and low in calories.

2. Veggie Platter - this may seem like a given, but filling up on veggies will prevent you from overeating later. They're rich in fiber and nutrients that will leave you satisfied and feeling good. If you fill your plate with 3/4 veggies, your plate will look visually full, and you'll have plenty to nosh on without expanding your waistline. (Having a dollop of dip, because of its fat-content, actually aids in nutrient absorption!)

3. Hummus - this popular dip is made from chickpeas which are high in protein and will leave you feeling full much longer than fatty or sugary snacks. Bonus: hummus is low in fat and calories, too!

4. Salmon and Shrimp - smoked salmon is rich in omega-3 fatty acids which promote heart health and have recently been shown to reduce belly fat. Shrimp are high in protein and low in fat and calories, plus they're delicious...you can't beat that!

5. Fruit and Cheese - cheese is high in calcium and pretty much a staple at any holiday party. Be wary, though, it's also high in fat and calories. Allow yourself a modest serving, about the size of your index finger, which typically runs about 100 calories. Fruit is rich in nutrients and a great alternative to crackers.

6. Chicken - it's a great source of lean protein and a 1 oz serving delivers 9 grams of essential protein. But, pass it by if it's double-deep fried (or at least avoid eating the skin)!

7. Mixed Nuts - a small handful of nuts (about 20-25) is loaded with fiber and protein. The fat, fiber and protein will leave you feeling full longer which will come in handy when the desserts are rolled out! Stay away if they look honey-roasted (a.k.a. covered with sugar).

8. Red Wine - red wine is filled with polyphenols which lower blood pressure and encourage overall heart health. To cut calories even further, make it a spritzer - 1/2 wine and 1/2 seltzer.

9. Dessert - there is really no "best" option here, unless there's a fruit salad. But honestly, who wants to eat fruit salad for dessert at a holiday party?! My advice is to survey all the desserts available and decide on 1 or maybe 2 that you want to try. Take a small sliver and really taste and enjoy it. If you still feel like you want more, have a cup of coffee, tea, or even water, then check back in to see if you're truly hungry for more.

If you enjoy these foods at the holiday parties you attend this year, you'll be able to celebrate the season without having to shop for a new wardrobe afterwards!

Happy, healthy holiday!

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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New Pants, New Outlook

For the past few years, I have made the effort to workout each morning, Monday through Friday. I have come to really enjoy (and dare I say even look forward to) my morning routine, but lately I've been feeling a little "blah" about it all. I felt I wasn't feeling and seeing the same results from my workouts and consequently wasn't feeling as "pumped" and positive about my workouts and myself.

Whenever I feel that I'm hitting a self-esteem plateau, I've realized that what works best for me is trying something new and being especially kind to myself in my thoughts, words, and actions. For my birthday, I received a kettle-bell (a ball-shaped weight with a handle used for aerobic strength training) and a few pairs of very cute yoga pants. This past Monday I used my kettle-bell for the first time. It was challenging, and I broke a sweat in the first 5 minutes! I felt so great afterwards. I had tried something new, challenged myself, and re-energized my enthusiasm for my workouts.

Today, I sported one of my new pairs of yoga pants during my workout. They fit me much better than my old sweats, and I actually felt cute instead of slightly frumpy. This small, cosmetic change really affected how I felt during and after my workout. Really, it did.

If you are feeling tired of your workout routine or are trying to start one up, think about things that challenge you, sound like fun, and make you feel good. Never go into it thinking "I have to do this to lose weight" - that takes all the fun out of it and makes you feel like a prisoner of your exercise routine. Make a list of all the physical activities you enjoy (even if they're atypical, like gardening or window shopping). Anything is better than nothing! Lastly, take the time to nurture yourself. Buy new sneakers, sign up for a dance-aerobics class, or take a few minutes out of your day for a peaceful walk. It'll make a world of difference.

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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