Menu

Stay Healthy With the New USDA Dietary Guidelines

Stay Healthy With The New USDA Dietary Guidelines

Every five years, the federal government updates its dietary guidelines to help American stay healthy.

The recently announced USDA 2010 guidelines place more emphasis on achieving a healthy body weight and choosing nutrient-dense foods and beverages to confront the national obesity epidemic and reduce diseases. Below you’ll find the key recommendations.

Achieving a Healthy Weight

1. Maintain a healthy body weight. More than one third of children, 72% of men, and 64% of women are overweight or obese in the United States. To lose that excess weight, most of us will need to cut back on calories and increase our levels of physical activity.

2. Control portion sizes. You can still enjoy the foods you love, but practice moderation. Try a small scoop of ice cream garnished with lots of fresh berries. Measure out an ounce of nuts, which is about 20 almonds, for an afternoon snack.

3. Fill half your plate with vegetables and fruits. One simple way to cut back on calories is to make at least half of each meal vegetables and fruits. Just be sure to go easy on any added fats and sugars like butter or sweetened salad dressing.

4. Replace fats that are solid at room temperature with liquid fats. Save the butter for special occasions. Dip whole-wheat pita triangles in extra virgin olive oil. Make foods from scratch so you can control the amount and type of oils used.

Consuming Nutrient-Dense Foods and Beverages

1.  Make whole grain foods 50% or more of your diet. Whole grain products have far more nutrients than refined grains. When you’re food shopping, look for the percentage of whole grains in products. When you’re baking, try blending whole-wheat flour and white flour together until your taste buds adjust.

2. Seek variety in your vegetables. If your salad looks pretty, it may be better for you. Different colored vegetables contain different nutrients. Look for dark green spinach and broccoli, red beets and peppers, and orange carrots and squash.

3. Drink more water. Sugary soft drinks are loaded with empty calories. Even diet sodas may make you crave more sweets and weaken your bones. Switch to water so you can save those calories for more nutritious offerings. Add a wedge of lime to enhance the flavor.

4. Put more seafood in your diet. Aim for at least 8 ounces of seafood a week by replacing meat or poultry with fish at least twice a week. Broiling fish fillets takes less than 10 minutes.

5. Plan your meals around plant-based foods. Even if you’re not a vegetarian, planning some meals around vegetarian foods gives you additional delicious options for light eating. Beans are a cheap and satisfying source of protein for soups or burritos. Turn a salad into a main dish by tossing in lentils or nuts.

Additional Recommendations

1 Eat less salt. The general recommendation is up to 2,300 milligrams of sodium per day. If you’re over age 51, African-American, or have certain conditions like diabetes, keep under 1,500 milligrams per day. Read the labels on processed foods because they’re often the worst culprits.

2. Take additional steps if you’re pregnant or breastfeeding. Follow your doctor’s recommendations for taking iron supplements. Choose foods that supply iron like meat, poultry and fish. Eat a varied diet that includes sources of folate and ask your doctor about folic acid supplements.

3. Prevent food borne illnesses. Follow the four basic food safety principles of cleaning, separating, cooking and chilling. Some foods should be avoided altogether like unpasteurized dairy products and undercooked animal foods. Wash fruits and vegetables thoroughly and use separate cutting boards for meat and produce. Store leftovers in the refrigerator or freezer.

The 2010 government food guidelines are based on the most current scientific research. By incorporating them into your everyday life, you can help you and your family to live longer and enjoy a better quality of life.

Certified NLP Coach

Program Description: The Certified NLP Coach program allows you to incorporate very powerful NLP techniques you’re your day-to-day coaching practice.

ICF Training Hours: 65

Duration: 25-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Organizational Development Coach

Program Description:

The Certified Organizational Development Coach program is an exclusive and very unique program, designed for coaches who wish to coach entire organizations with their Organizational Development and Change Management goals. This program provides you with 65 ICF training hours - more than enough for the ACC credential. Over a series of 25 weekly lectures, it prepares you to deal with volatile group dynamics across entire organizations. Topics including OD interventions, Team Engagement, Buyer Behavior of internal customers, The Tripod of Success, Ensuring Sustainability, Performance-Retention correlation, Strategies to influence behavior - and many more - are covered in detail.

Coaches are introduced to the ARCS Model, as well as to the Organizational Culture Audit Toolkit. Employee motivation, satisfaction, and productivity are discussed, as well as their impact on the performance of the organization as a whole. Students are introduced to various Change Management models including Lewin's Planned Change model, the ADKAR Change Management model, and Kotter's 8 steps of Change Management. Resistance to change and its manifestation are discussed, as is Behavior Modification.

Upon completing this program, Certified Organizational Development Coaches will have all the tools they need to affect positive transformation within organizations, and will be able to coach teams and personnel at all levels - including initiators, decision makers, influencers, and intervention implementers.

In addition to coaches who are launching their own Corporate Coaching practices, this is an essential program for HR professionals, Training and Development Professionals, Managers, and Corporate Leaders who wish to implement internal policies and OD processes to guide their companies and people through ongoing change.

ICF Training Hours: 65

Duration: 25-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Executive Coach

Program Description

The Certified Executive Coach program has been designed for coaches who wish to coach managers, executives, and corporate leaders. The goal of this program is to cultivate a deep understanding of how the executive coaching process works as well as some of the challenges that come up in executive coaching conversations.

This program has been approved by the International Coaching Federation for 32 hours, and it comprises of 12 live, instructor-led, fully interactive virtual classes offered over zoom. These classes cover various aspects of executive coaching including, but not limited to Effective Collaboration, Performance Management, Upskilling, Conflict Management, Effective Collaboration, Developing Team Members, and many more.

This program has a very unique, hands-on, experiential structure. Classes are focused on active participation by students through real life Coaching Challenges and discussions of real life executive coaching situations.

ICF Training Hours: 32

Duration: 12-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Certified Life Coach

Program Description:

The Certified life Coach program is an essential program for anyone considering coaching as a profession. The goal of this program is to create a deep understanding of the coaching process, along with how and why it is effective in catalyzing shifts in the mindset to create positive, sustainable transformation.

The training is based on the ICF’s core coaching competencies. It focuses on skills that lead to effective coaching conversations and that are required to build a successful coaching business. It evokes awareness about how identity, thoughts, and feelings determine mindset; and why a change in Think Feel Do impacts the achievement of goals though a change in this mindset.

This program is approved by the International Coaching Federation for 95 hours and comprises 24 live, instructor led, fully interactive virtual sessions offered over Zoom. These lectures cover all aspects of coaching – topics such as Human Emotions and the Brain, Coaching through Emotional Intelligence, The Belief System, Coaching Process and Structure, Deep Listening, Setting Worthy Goals, Asking Insightful Questions, Addressing Client Resistance, Coaching Groups, The Business of Coaching, and many more. These are complemented with a library of reading and reference material, coaching challenges based on various real-life coaching situations, extensive hands-on coaching practice, and assignments designed to trigger reflection on and mastery of coaching skills.

ICF Training Hours: 95

Duration: 24-weeks

Schedule: One 2-hour class per week

Includes certificate: Yes

Class Schedule
ProgramStart DateClass TimesClass Schedule
Certified Life CoachMonday, July 22nd10:30am ET
3:00pm ET
8:00pm ET
Once a week, 2-hours, for 24-weeks
Certified Organizational Development CoachTueday, July 23rd10:30am ET
3:00pm ET
8:00pm ET
Once a week, 2-hours, for 25-weeks
Certified Executive CoachWednesday, July 24th10:30am ET
3:00pm ET
8:00pm ET
Once a week, 2-hours, for 12-weeks
Certified NLP CoachThursday, July 25th10:30am ET
3:00pm ET
8:00pm ET
Once a week, 2-hours, for 25-weeks
Level 1/2 - ACC/PCC
Mentoring
Friday, August 9th10:30am ET (FULL)
3:00pm ET
8:00pm ET
Once a week, 1-hour
for 6-sessions PLUS 4 one-on-
one sessions with mentor
Level 1/2 - ACC/PCC
Mentoring
Friday, September 27th10:30am ETOnce a week, 1-hour
for 6-sessions PLUS 4 one-on-
one sessions with mentor