yourself

read my first 10 personal development books in three months. It was after that that I met the girl of my dreams. She was an author and she lived in Australia—and, today, I am happily living in Australia with her.

Focusing on self-improvement has presented many opportunities in our lives—like speaking at live events, writing for online publications and traveling the world.

This can happen for you, too.

But in order for things to change in your life, in order to get where you want to be, you have to grow into the person who is ready for that change. Personal development is vital to your success.

Here are three specific ways focusing on self-improvement can change your life:

1. It presents you with new opportunities.

Growth in yourself eventually leads you to new opportunities, opportunities that don’t come about until you grow into the person who is ready for them. All you have to do is focus on self-improvement—start by reading personal development articles, books, blogs—and implement the things you learn into your own life.

2. It increases your self-esteem to new levels.

Self-confidence is ultimately the starting point to following your dreams—you have to believe in yourself and your dreams enough to go after them. As you grow, you’re building up that mindset, that belief.

When I picked up my very first personal development book—Think and Grow Rich by Napoleon Hill—that’s when my self-esteem started rising, when I really started to believe in myself and my goals. Reading success books was what pushed me to grow, to change, the motivation behind my goals.

3. It can help you become a better version of yourself.

Becoming a better version of yourself is the main goal of self-improvement—to improve in your job, your business, your relationships. Whatever area of your life you’re working on, that’s part of growing as a person. You have to constantly look at what you can improve and have the awareness to know what needs to be done to do it.

The most effective way of finding out how to get better is to ask the people around you to make a list of what you’re best at and where you could make improvements. Take the list of improvements and work on them one by one.

Eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices. These recommendations from the Dietary Guidelines for Americans can help get you started.

Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
Include lean meats, poultry, fish, beans, eggs and nuts.
Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars.

Make Your Calories Count

Think nutrient-rich rather than "good" or "bad" foods. Tweet this

The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety

Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats

Look for foods low in saturated fats and trans fats to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

vegetable salad - Food Sources of 5 Important Nutrients for Vegetarians

No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. Using theMyPlate tips for vegetarians can help you make sure you are meeting your nutritional needs each day.

Calcium

Vegetarians should consume a variety of calcium sources in order to meet daily requirements.

Dairy products are a rich source of calcium. If dairy products are not included in your diet, calcium can be obtained from some plant-based foods, but the amount of calcium that the body can absorb varies. Here is a list of vegetarian-friendly sources of calcium:

Low-fat or fat-free milk, yogurt and cheese
Fortified soy milk or rice milk
Fortified ready-to-eat cereals
Calcium-fortified juice
Calcium-set tofu
Some leafy green vegetables
Broccoli
Beans
Almonds and almond butter
Soybeans

Iron

Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, orange juice, tomatoes) at each meal increases iron absorption.

Sources include:

Fortified breakfast cereals
Soybeans
Some dark green, leafy greens
Beans
Eggs

Protein

Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.

Vegetarian sources of protein include:

Beans
Whole grains
Soy products
Nuts and nut butters
Dairy products
Eggs

Vitamin B12

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement.

Vegetarian sources of B12 include:

Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (Be sure to check the label.)
Dairy products
Eggs

Vitamin D

Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.

Vegetarian sources of vitamin D include:

Eggs
Vitamin D-fortified soy milk, cow's milk, orange juice and ready-to-eat cereals

restaurant - 7 Tips for Healthy Dining Out

Eating at a restaurant doesn't have to sabotage a healthy diet. Use smart-eating strategies: Plan ahead, consider the menu and choose foods carefully to keep you on your plan.

Preparation

Have a plan. Eat a light dinner if you ate a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, cut back on calories during other meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you need to control calories. So, look for foods that are steamed, broiled, baked or grilled, and limit fried and sautéed items or foods described as "crispy," "rich" or "au gratin."

Choosing a Restaurant

Think ahead. Consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.

Ordering

Be deliberate when ordering.

Balance your meal by including healthier selections from all the different food groups such as lean meats, low- or non-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you "balance in a bowl." For example, entrée salads with baked or grilled chicken, low-fat cheese or seafood provide protein along with fiber and other nutrients. If you are counting calories, use a low-fat dressing or ask for it on the side or skip some of the extras, such as croutons.

For sandwich toppings, go with low-fat options including lettuce, tomato and onion; use condiments such as ketchup, mustard or relish and low-fat dressings.

Round out your meal by ordering healthy side dishes, such as a side salad with low-fat dressing, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

Substitute.

Ask for a side salad with low-fat dressing to replace fries in a combination meal. Many restaurants honor requests, so don't be afraid to be assertive, ask menu questions and make special requests to meet your nutritional needs.

Control portions.

Many restaurants serve huge portions, sometimes enough for two or three people. Order menu items that contain fewer calories and eat a smaller portion. Bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small salad.

Eating

Eat slowly.

It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.

Eating Out with Kids

Choose a restaurant that caters to children.

This will increase the likelihood that a restaurant has a healthy children's menu that includes smaller portion sizes and meals designed to provide ample nourishment for smaller bodies.

For new foods, offer a bite or two from your order. Otherwise, let kids order their familiar favorites when they eat out. Pick two or three suitable menu items and then let your child pick one. Substitute healthier sides in place of fries, such as carrots or apple slices, and order plain foods with sauce on the side.

Calcium is important at all ages, but especially for growing bones. To get more calcium, opt for low-fat or fat-free white or chocolate milk for a beverage, or add a slice of cheese to their sandwich. Choose dairy-based desserts such as yogurt or a smoothie.

Restaurants may be intimidating to people trying to stick to a healthy diet, but with preparation and confidence, you can enjoy your restaurant meal without abandoning healthy eating.

Drink to Your Health

A month ago I decided to start juicing. Call me lame, but those celebs with totally covetable bikini bodies are always toting around algae-colored concoctions. I figured that juicing, aside from breathing, is about the only thing we could have in common.

So I bought a juicer and an entire basket of produce and went to town. My first batch was gnarly (I don't love kale that much), but eventually I got the hang of it. Now I feel like one of those women who does yoga at 6 a.m., whips up her own face scrub and meditates — without actually doing any of those things.

While I could just buy juice at the store, a lot of bottled varieties contain added sugar. Also, they're pasteurized (heated to kill off bacteria and extend their shelf life), which fresh-juice fans say degrades nutrients, though there isn't much research to back up their claim. Bottled juice may contain a bit less vitamin C (the nutrient breaks down the longer it sits on a shelf), but "the difference probably isn't large enough to have a significant impact on your health," says Luke Howard, PhD, a food scientist at the University of Arkansas in Fayetteville.

One thing everyone can agree on is that juice made minutes before you drink it tastes way fresher, and that's a big reason so many people are converts. Plus, juicing helps you sneak in a bunch of produce. Because about 70 percent of women struggle to meet the USDA's quota of four to four and a half cups a day — including me, and I've never met a fruit or vegetable I didn't like — that's key. "You'd be hard pressed to eat three carrots and half a bag of spinach in one sitting, but you can easily squeeze that much into a juicer," says Dawn Jackson Blatner, RD, a FITNESS advisory board member and the author of The Flexitarian Diet.

Juice isn't a replacement for whole fruits and veggies, of course, but it does let you fit in ones that you might not eat otherwise, like beets or carrots, especially at breakfast, which is usually a no-vegetable zone. And the more produce you consume, the better. People who got just three servings of vegetables a day lived nearly three years longer than people who avoided veggies, according to a study in theAmerican Journal of Clinical Nutrition. Upping your intake can protect against cancer and help you drop pounds too (produce is low-cal and full of water, which fills you up). Plus, because the cells in fruits and veggies are broken down by juicing, their nutrients are easier for your body to absorb, says Nicole Cormier, RD, a coauthor of The Everything Juicing Book.

Making your own juice can also serve as a reset button, say Zoe Sakoutis and Erica Huss, the founders of the juice company BluePrint. For instance, I've stopped snacking on Sour Patch Kids, which is probably because juicing is putting me in a healthier mind-set.

Reality Check

But there are downsides. Juicing is a time suck. If I have to choose between blow-drying my hair and making juice in the a.m., my hair wins. And it can be expensive, because you have to buy a ton of fruits and vegetables and shell out for special equipment.

Juicing also leaves chewing to be desired. That's important from a weight standpoint because solid food is more satiating than liquid, says David Katz, MD, the founding director of the Yale-Griffin Prevention Research Center and the author of Disease-Proof. Juice is a concentrated source of calories that's easy to consume in a few gulps and contains little or no filling fiber. And because it's digested faster than solid food, it causes a rapid increase in blood sugar. Translation? Drinking too much juice, especially fruit juice, can actually contribute to weight gain and has even been linked to type 2 diabetes.

That's not exactly what I wanted to hear. But the good news, Dr. Katz says, is that juicing can be healthy as long as you're strategic about it. Think of it as you would grilling, sauteing or steaming — you wouldn't do it all the time, but it's a good tool to have in your produce prep kit.

Because juice doesn't contain fat or protein to sustain you long-term, pair it with a slice of whole-grain toast and peanut butter for breakfast or with almonds or string cheese as an afternoon snack. And make it veggie-focused (Dr. Katz advises a ratio of two parts vegetables to one part fruit for just a hint of sweetness) to keep sugar in check.

With these things in mind, I'm practically a juicing master. I did add an entire lime to my last batch (wowza, sourness!), and the paparazzi have yet to mistake me for a famous actress. But I do feel darn good when I start my morning with a big glass of spinach, apples, and kale.

DIY Delicious

Don't shell out $10 — make your own juice-bar best sellers for much less. Just add the ingredients to your juicer in the order listed.

Sweet Greens

From Sip in Portland, Oregon

Makes one 20-ounce serving

1 1/2 Granny Smith apples
4 kale leaves
8 parsley sprigs
4 celery stalks
1 cucumber
1/2 lemon, peeled

Carrot Spice

From Juice Generation in New York City

Makes one 12-ounce serving

7 carrots
1 1-inch piece ginger, peeled
1/4 cup cilantro
1/2 lime, peeled
Pinch cayenne pepper
Pinch salt

Sweet and Dandy

From Melvin's Juice Box in New York City

Makes one 16-ounce serving

1 beet
1 carrot
1 1-inch-thick pineapple ring
1 1/2-inch piece ginger
1/2 lemon, peeled
2 Granny Smith apples

The Truth About Juice Cleanses

That friend who lost seven pounds by surviving on juice alone for a week? Before you follow in her footsteps, know this:

You're not flushing anything out. Your body runs on an auto-cleanse system that's managed by your kidneys, liver, and intestines, and there's no evidence that juice improves the process. If you feel "lighter," it's probably because you're eliminating junk food, not toxins.

You won't stay slim forever. You may drop several pounds quickly, but most of it's likely to be water weight. When you cut calories, your body gets energy by releasing glycogen, a type of carb that holds on to water. As soon as you stop the cleanse, you gain the pounds back. Lasting weight loss comes from changing your diet long-term.

You might feel as if you have the flu. Fatigue, nausea, insomnia and headaches are some of the possible side effects. And if you have a history of eating disorders, a juice fast can trigger a recurrence.

Blades of Glory

There are three kinds of juicers: fast, slow and "whole food." Here's how they stack up.

Best for beginners: Centrifugal, or fast, juicers use blades to break down produce in seconds. They tend to be compact, budget-friendly, and easy to clean — plus you can insert whole fruit without chopping it first.

Price range: $60 to $300

One to try: Breville Juice Fountain Plus

Investment Piece: Masticating, or slow, juicers crush and press produce and don't use heat, which some experts say kills plant enzymes (though others say heat increases the concentration of antioxidants). These also extract more juice, especially from leafy greens.

Price range: $200 to $500

One to try: Omega NC900HDC Nutrition Center

Most versatile: Whole-food juicers are basically high-powered blenders that preserve the fiber-rich pulp. You'll probably feel fuller, but some people find the thick texture unpalatable. You can also use these to make soup, nut butter, and more.

The food we eat determines how healthy we are; yet the food available to us may do more harm than good—both to our health, and to the health of the land and oceans that provide it. At the same time, climate change contributes to extreme weather events that threaten a secure food supply. As individual consumers, and as employees in corporations, we make decisions every day about the food we buy, which gives us great power to reshape the way we produce, process, transport, and use food.

The Center’s Healthy and Sustainable Food program informs consumers and institutions about how our choices for diet and menus can promote healthier people, more secure food supplies, and thriving communities.

Fostering a system that nurtures sustainability

By doing our best to diversify what we eat, we not only better serve our bodies, but also the environment and oceans.

Today, supermarkets carry what consumers request and, by extension, food producers supply that food. But when, for example, consumers demand a wide selection of produce year-round—even when local growing seasons don’t support its availability—food must be imported from far away places, which increases the carbon footprint of our meals.

Similarly, in American fisheries alone, there are hundreds of available commercial species, yet Americans regularly eat only a select few. If consumers branched outside the preferred species and requested, instead, what the fish market could supply that day, we would be participating in a more sustainable relationship with the oceans—which would encourage fisheries, food distributors, and supermarkets alike to use what the oceans can sustainably supply.

Working together toward common goals

Many corporations are already taking steps to improve the environmental impacts of our food system, and environmental organizations are encouraging sustainable farming practices and working towards lowering the system’s carbon footprint. At the same time, physicians are helping patients understand the connection between our diets and health; and other groups are raising awareness of the social responsibility we bear for our food choices.

The Center’s Healthy and Sustainable Food program aims to advance improvements in our food system by providing multiple industries with a common framework for creating a positive impact on human communities and the environment.

The Bodyweight Squat

Become a bodyweight squat pro, and you'll be ready to move on to weighted squats in no time! Just follow these steps.

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.

3. Extend arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.

4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.

7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

If You Like It, You Should Put Some Weight On It

Beginners should start squatting with no added weight (bodyweight only!) and up the ante only after proper form is nailed down. (We don’t all have to be like this guy.) When using more weight, it’s more difficult to squat deeper, and deep squats with less weight trump shallow ones with heavy weight when it comes to making us stronger .

While there are many ways to squat, three of the most common weighted variations are goblet, back, and front squats.

Goblet Squat

This squat (sadly) does not include a goblet full of wine(though we’ve found no studies disproving the effectiveness). Instead, hold a kettlebell, dumbbell, ormedicine ball at the sternum (center of the chest). With a slight bend in the knees, drop into a squat, going straight down and then standing straight up (do not reach back with the butt as you would for a bodyweight squat). When performing a goblet squat, drop the elbows between the legs inside the knees for a full range of motion. Goblet squats are great for beginners (and also experienced lifters) since they keep us from leaning forward (holding weight in front of the chest makes for a stable position).

Back Squat

Squats are much more challenging with a barbell, so if it’s your first time, it’s best to ask for a trainer’s guidance. For back squats, the weight rests on the traps(in one of two positions: low or high), where it’s generally easier to squat a heavier load. Hands should be facing forward, along the same plane as the shoulders, with elbows pointing down to the ground (arms will form a "W" along the bar). Keep hips back, and follow the same form for a bodyweight squat (ya know, minus holding your arms out of course!). The back squat is different from the bodyweight squat in one important way: breathing. When you're squatting a barbell, inhale before you descend, hold your breath for the squat, and exhale only once you've returned to standing.

Front Squat

The front squat requires getting comfortable with thefront rack position. When front-squatting with a barbell, this means resting the barbell just above the clavicles, right on the neck (the ends of the bar will rest on the shoulders if they're wide enough) and laying on the fingertips, with elbows up and pointed out and triceps parallel to the ground. While it may seem unstable to hold the bar with just the fingertips, the collarbone is a solid shelf for the bar, so the hands are only needed to prevent the bar from rolling. As long as the elbows stay up, extending straight out from the shoulders, the bar will be secure. For the descent in a front squat, the body will stay signifcantly more upright than it would in a bodyweight or back squat. Do not reach back with the butt (as you would with a back or bodyweight squat), as this will angle the body forward, making it difficult to stand the weight up. A great way to maintain an upright position is to think about keeping the elbows up and pointing forward throughout the movement.

The front squat can also be done with dumbbells. With one in each hand (palms facing in), rest a dumbbell lightly on each shoulder. Execute the squat, keeping the triceps raised and elbows up and pointed out.

Squat Snafus (and How to Fix Them)

Mistake No. 1: Not dropping down low enough

The fix: Take a slightly wider stance, which allows the body to stay steady while it squats deeper, and engages more muscle groups. It’s easy to want to squat just low enough so the thighs are parallel with the ground, but squats can be much more effective when we drop as low as possible (the hip joint lower than the knee joint) while still maintaining good form, Greatist Expert and trainer Dan Trink says.

Mistake No. 2: The knees drift inward

The fix: Turn the toes out (between 5 and 20 degrees, to be technical) to keep knees from caving inward. Knees should track in line with both the ankles and the hips to help avoid injury and get deep in the squat. Glute bridges and lying clams will help knees from caving, says Greatist Expert Jordan Syatt. Another way to prevent the knees from coming in is to think of the cue "knees out" throughout the movement, says Greatist Expert Erica Giovinazzo.

Mistake No. 3: The body leans too far forward

The fix: Put most of your weight in the heels when lowering into a squat. The weight distribution will help keep the torso upright throughout the entire movement rather than causing you to teeter forward. It will also help keep the hips back and down, outside of the heels. Think of spreading the floor apart by driving outward through the back/outer portion of the heel.

Mistake No. 4: Descending too quickly

The fix: When weight is added, moving too quickly could increase chances of injury. It’s okay to explode with power when returning to a standing position (so long as the body remains controlled), but sitting into the squat should be a little slower to maintain proper form.

Mistake No. 5: Not warming up

The fix: Warming up is important before taking on such a complex move. It’ll help prepare the body’s joints and muscles for movement, and might even help prevent injury once heavy lifting gets underway. Jumping rope, rowing, and doing bodyweight squats help prep the body for movement, or try glute bridges to open up hips, which will allow the body to get lower in a squat. If squatting with a loaded bar, start with an empty bar and add weight slowly.

Fact: Burpees, push-ups, mountain climbers, andplanks are all great bodyweight moves that can whip you into shape in no time. Another fact? Sometimes they get boring.

Not all of us were born to love bootcamp-style workouts. And thanks to creative trainers likeNicole Winhoffer, we don't have to. The self-proclaimed fitness artist (and Madonna's former trainer) is known for her mega-creative routines, emphasis on the mental aspects of exercise, and unique training style that combines dance with bodyweight strength moves. As Winhoffer says, "You won't get results by just doing a movement—you have to connect to it by thinking about it and feeling it too."

To give you a beginner-friendly taste of her signature style, we asked Winhoffer for her go-to moves when she only has 20 minutes to work out. The resulting routine (below) requires no equipment, though you do need a wall for the last move. Consider doing a full-body warm-up first or just put on your fave jams and freestyle.

The Workout

Directions: Perform each move in order for 60 seconds with the right leg only with no rest between moves. After performing all 4 moves, rest for 60 seconds (the full circuit takes 5 minutes). Repeat circuit with left leg, and then one more time with each leg again. The entire workout (4 rounds total) will take 20 minutes.

1. Inward Extension

Start on all fours, keeping wrists below shoulders and core engaged. Angle your left knee in toward your right knee. Point your left toe and press the leg up and away from your body on a diagonal. At the end of the movement, your leg should be fully extended, knee straight. Lift leg as high as you can, engaging your glutes, but being careful not to arch your back or place excess pressure on your low back.

(Editor's note: The images above demonstrate the move on the left leg, but you should stick to the original directions: Perform the entire circuit with the right leg before switching to the left.)

2. Foot Grab

Start on all fours. Keep hips as level as possible as you lift your right leg, with knee bent at a 90-degree angle. Your thigh should be in line with your hip. Reach back with your right hand and grab your right foot, holding for a moment before releasing and extending your right arm in front of you and your right leg straight behind you. Repeat the grab-and-extend without letting your right hand or foot return to the floor.

3. Around-the-World

Lie on your left side, propped up on your elbow, knees bent and legs stacked. Extend your right leg in front of you, parallel to floor, so your leg forms a 90-degree angle with your hip. Point toes and lift right leg toward ceiling. Bend right knee, drop your right leg behind your back, and tap the floor with your toes. (Try to tap behind your butt, so your hip really opens up, and glute engages.) Straighten leg, as you point toes toward ceiling, then extend leg in front. Repeat.

4. Wall Taps

Stand with your back toward a wall, stepping at least two feet away from it. Squat and place hands on the ground. Lift your right foot to the wall. Brace yourself using both hands by rolling your shoulders down andpacking your shoulder blades. Engage your core and carefully step your left foot against the wall. Still using your hands to support you, walk your feet up the wall so legs and hips are at an angle greater than 90 degrees. In this supported handstand, you may find it easiest to keep your balance by looking at the ground between your hands. Keep your core engaged throughout the exercise to help feel balanced. (You can also push against the wall with your feet.)

Now, point your right foot, lower it to the ground beside you, and tap your toes to the floor. Tap back in place on the wall. Continue to alternate between tapping floor and wall for 60 seconds.