Homemade Hummus  (easy)

4 Servings

3/8 t. garlic powder
1/4 cup plain fat-free yogurt
1 T. lime juice
1 t. olive oil
1/4 t. salt
2 cups garbanzo beans

Directions:

1. Put all ingredients in a food processor and blend until smooth.
2. Serve at room temperature with pita chips, crackers, carrots or other veggie.

Cost per recipe:  $1.28    Per Serving  $0.32

1 serving:

• 160 calories
• 2.5 grams total fat
• 26 grams Carbohydrate
• 5 grams fiber
• 8 grams of protein
• 190 mg. sodium

Our workouts are designed to get you moving and feeling good. Come for a jolt of endorphins and simple, healthy fun. Best of all, it’s FREE. From the makers of P90X®, INSANITY®, and TurboFire®.

Slim in 6 is our first scheduled workout on February 2nd and we will be giving out free samples of Shakeology.

Hope to see you there!

Why you ask?

1. I’m passionate about thinking and writing about the change I wish to see in this world.
2. I can’t ask my members at iChange.com – weight loss community to journal every single day if I don’t.  (shameless plug)
3. I joined the silly “post every day challenge“.   Want to join me?

What will I post?  Stuff about . . .

1. fitness, diet and health
2. rants and raves
3. stuff I’m passionate about (same as rants and raves)

Ok, let’s get started . . . Today . . .

I was required to take a drug screen for a dietitian position I will be filling “as needed” – random Saturdays at a hospital.  I am opposed to drug screens that test for Cannabis.  I feel it’s our right to consume cannabis and especially for the treatment of medical conditions.  You can read more about that here and please, get involved. I’ll pass the test.   I just want it noted that I oppose testing for cannabis.   And here is why:

Modern research suggests that cannabis is a valuable aid in the treatment of a wide range of clinical applications.[4] These include pain relief — particularly of neuropathic pain (pain from nerve damage) — nausea, spasticity, glaucoma, and movement disorders.[5] Marijuana is also a powerful appetite stimulant, specifically for patients suffering from HIV, the AIDS wasting syndrome, or dementia.[6] Emerging research suggests that marijuana’s medicinal properties may protect the body against some types of malignant tumors[7] and are neuroprotective.[8]

Currently, more than 60 U.S. and international health organizations — including the American Public Health Association [9] , Health Canada[10] and the Federation of American Scientists[11] — support granting patients immediate legal access to medicinal marijuana under a physician’s supervision. (Click here for a complete listing of organizations.) Several others, including the American Cancer Society[12] and the American Medical Association[13] support the facilitation of wide-scale, clinical research trials so that physicians may better assess cannabis’ medical potential. In addition, a 1991 Harvard study found that 44 percent of oncologists had previously advised marijuana therapy to their patients.[14] Fifty percent responded they would do so if marijuana was legal. A more recent national survey performed by researchers at Providence Rhode Island Hospital found that nearly half of physicians with opinions supported legalizing medical marijuana.[15]

Source:  Norml

Until tomorrow . . .

To achieve weight loss—and maintain that healthy weight once you’ve achieved it—it’s crucial to really understand what a portion is. Here’s what may prove to be an indispensable tip: use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)

Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.

Thumb = Fats: Fats are important, but they’re also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.

Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it’s always preferable to consume whole grains.

Hand = Veggies: Open your hand and spread your fingers as wide as you can. That’s a good vegetable portion. Raw vegetables are loaded with fiber and nutrients, and they contain very few calories.

A study revealed daily supplementation of 1.2 g (1,200 mg) of calcium and 800 IU (20 μg) of vitamin D₃ given as two pills of 400 IU each was safe and decreased the incidence of fractures among elderly women.  As these results demonstrate, it may never be too late to prevent hip fracture.

Fracture reduction can be achieved by increasing bone density through a combination of medication, weight-bearing exercise, and a bone healthy diet that includes adequate calcium and vitamin D intake.   Food sources of vitamin D are limited. Fatty fish, cod liver oil, egg yolks, fortified milk, and other fortified foods (margarine, yogurt, juice) provide some vitamin D.   However, most people are not able to get adequate amounts of vitamin D through food sources. Therefore, vitamin D supplementation is usually recommended.

Foods high in calcium

300 mg

• 1 cup milk
• 1 cup yogurt
• 1 cup calcium fortified soy or rice milk
• 1 cup calcium fortified orange juice
• 1.5 ounces natural cheese (cheddar, mozzarella, or swiss)
• 2 ounces processed cheese (american)
• 1 cup ready to eat pudding
• 1 cup macaroni and cheese

200 mg

• 3 ounces canned salmon (soft bones)
• 3 ounces sardines (soft bones)
• 1 cup calcium-fortified cereal
• 1 ounce feta cheese

150 mg

• 1 cup cottage cheese
• 1/2 cup tofu
• 1 slice calcium-fortified bread

Do you meet the requirements for Vitamin D and Calcium on a daily basis?  For more information contact Diana.

The National Weight Control Registry is a group of people who have lost an average of 60 pounds and kept it off for more than 5 years.  Here are their recommendations for success:

1. Eat breakfast every day.  High fiber cereal is a popular choice.
2. Follow a low-calorie, low-fat meal plan and consume half of the calories from fruit, vegetables, grains and low-fat milk.
3. Be active for 60 minutes each day.  Walking is a popular activity.
4. Keep track of your weight, food choices and activity.  Personally, I would recommend iChange.com to track your progress and success.

Have you been successful on your weight loss journey?  What would you add to the list above?  Leave a comment below so others can gain valuable knowledge from your success.

Treats for Halloween and Other Holidays

Halloween is just the kickoff to a season of sweet indulgences. The following tips can help keep you and your family on a healthy track.

Buy treats you do not like
The best Halloween candy for trick or treat are the treats you don’t like.  If you don’t buy it, you won’t eat it! Buy Halloween candy or holiday treats that do not usually appeal to you. If you prefer chocolate, buy gummy treats or sugar-based treats. If you like sugary sweets, purchase chocolate. You are less inclined to overindulge if what you have in the house does not tempt you.

Purchase treats on the day you need them
Buy treats the day you plan to eat or distribute them. If you are buying candy or goodies for a holiday or gathering, keep them in the house for as short a period of time as possible and give away the leftovers.

Consider some alternatives
Pretzels, crackers, granola bars, books, stickers, bouncy balls, toys, and crayons are great alternatives to candy. Kids are usually thrilled to get something unusual.

Set the ground rules
Come up with a philosophy for dealing with sweets and treats that everyone in the household agrees with. For example, “You can eat as much candy/dessert as you like today, and then we will donate the rest.” Another popular choice is to ration candy or desserts for a period of time. “You can have one piece of pie or one cookie each day for a week.” Make sure this philosophy goes equally for everyone in the house, parents too!

Keep healthy eating and living as a priority
Make sure you drink a good amount of water, exercise, and consume fruits and vegetables every day.  You decide the role tempting treats will have in your family. Do not substitute treats for healthy snacks.

Make homemade treats
Homemade treats are the best bet. Choose holiday recipes that are low in fat and sugar and high in fruits and whole grains. Try reducing sugar and fat in recipes by replacing them with applesauce, apple juice concentrate, or flax meal.

As a CDE, I’m very pleased to offer a diet and fitness program developed in conjunction with doctors, certified diabetes educators, and the American Diabetes Association for people with diabetes or pre-diabetes.

Contact me or leave a comment for more info.

Just finished day 8 of Slim in 6 and I love it.  I just pop in the DVD and I’m doing my body good.  I’ll do one more week of Start It Up! and then I’ll begin Ramp It Up!  And then on to Burn It Up!

As I said previously, I’m looking to tone my abs.  The Slim & 6-Pack that is included in the program is doing just that.  It’s only 15 minutes, so it’s very doable.  I’m feeling great!  There is also nutrition guidelines that go along with the workout.  Plan 1, 2 and 3.  Plan 1 gets my stamp of approval.  It’s 1200 calories, 120 grams of carb, 90 grams of protein and 40 grams of fat.  Which is 40% carbohydrate, 30% protein and 30% fat.  If you’re an iChange member you can easily keep track using your food journal.  Another meal plan that caught my attention was Michi’s Ladder and I highly recommend using it.  Focus on Tier 1 and Tier 2 and you will be eating clean foods that properly fuel your body.

Stay tuned for more updates by subscribing to my blog.

Keep it healthy,

Diana Young, RD, LD/N, CDE

I’m very comfortable in my own skin but I’ve let my abs go.  So, I’ve decided to begin Slim in 6 for the next 6 weeks.  I plan to keep a journal of my progress.   Anyone else up for the challenge?  If so, leave a comment and we’ll do this together.   I became a Beachbody coach because I was impressed with my friend Jenn’s transformation:

Doesn’t Jenn look fabulous?  You can keep up with Jenn here.

I’ve also created a Slim in 6 group on iChange to keep things rolling.

So here goes:

Weight: 133

Measurements:

Chest   40

Waist  30

Hips  37

R Upper Thigh  19

R Arm  10.5

I’m ok with losing about 10 pounds but I don’t want to lose any more than that.   A few weeks after I delivered my daughter, I weighed 110 and my family complained fiercely that I was too thin.  I do have a large frame size and therefore I looked “bony”.   Let’s see how it goes.  One day at a time and I can adjust my eating habits as the days go by.

So, who’s with me?  Leave a comment.