Category Archives: Uncategorized

Homemade Hummus

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
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Fit Club Announcement

It’s official. We will be holding a fitness class every Wednesday at 4 pm in Lake County Florida. Contact me for details.

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!

Lose Weight with The Plate Method

The plate method for portion and calorie control

When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So, let’s take a look at “The Plate Method”. This meal planning method helps increase  nutrients and fiber and lowers your intake of fat, and keeps a more consistent level of carbohydrate and calories at each meal. Here’s how it works:

Start with a 9 inch plate. Not a dinner plate, but a salad plate.
Pretend there is an imaginary line dividing the plate in half. And then an imaginary line to divide the plate in quarters.
1/2  of your plate or 2 quarters should consist of non-starchy vegetables like salad or broccoli.
1/4 of your plate should consist of your protein source, for example chicken, fish or beans.
The last 1/4 should consist of a starch like rice, potatoes, noodles or a slice of bread.

Keep in mind that each quarter should be filled only to 1/2″ deep.

Round out your meal with 8 ounces (1 cup) of low-fat milk and a piece of fresh fruit.

Congratulations, You have now succeeded in portion and calorie control. Practice this method at every meal and you will be well on your way to a new healthy lifestyle.

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

Tired of Plain Water? 5 Ways to Hydrate

watermelon for hydration

Did you know there are other ways to hydrate besides plain water?

5 ways to hydrate:

Green Tea

In a recent study by The European Journal of Clinical Nutrition, Dr. Ruxton and her team from King’s College, London, found that tea is healthier for your body than plain water. Tea not only re-hydrates the body, but it also contains disease-fighting antioxidants. Because of these antioxidants, drinking tea may offer protection against heart disease, stroke and many types of cancer including: lung, mouth, breast, pancreas, colo-rectal, esophageal, bladder and skin.

Watermelon

Along with drinking plenty of water during the day, you can remain hydrated by eating certain fruits and vegetables that contain large amounts of water. Naturally, it’s no wonder that with a 92% water content, watermelon ranks among the top foods that contain a rich supply of water. Eating watermelon for breakfast before your morning workout will not only help to keep you hydrated but this thirst-quencher will also give you the added benefits of essential nutrients such as B vitamins, vitamins A and C as well as potassium and the antioxidant lycopene.

Chicken Noodle Soup
Mom’s flu fighting formula helps keep you hydrated with 840 mg. sodium to retain the fluid and 14 gm of carbohydrate to help you absorb it.

Popsicles
Popsicles are are a favorite thirst quencher for a hot summer day and they don’t just have to be just for kids. With juice bars, otter pops, and sugar free varieties, you will never run out of choices. Making your own popsicles are fun to do, and you are in control of what goes in them.

Milk
According to Nancy Clark, sports nutritionist, milk hydrates better than Gatorade. The fat in milk can delay absorption so reach for low-fat or skim milk.

What are you consuming to stay hydrated this summer?

Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weight.

40 Days of Action

no more stress

Recently, the focus at iChange was stress.   For 7 days, I pondered the topic of stress.  And it led me to take action in my own life.

While researching stress, I found that the bulk of information provided on the web focused on techniques to relieve stress.  Not much was directed at solving the underlying issue of what’s causing your stress.  So, here’s a plan of action:

1. Pinpoint the cause of your stress

2. Brainstorm solutions

3. Take action

4.  Set up accountability

During this past week, I asked others to really look at the underlying issue.   Why are you stressed?
I had to ask myself the same question.  Why am I stressed?

Yes, I am stressed.  And to relieve my stress I seek out quiet time, times for reflection, and meditation.   I realized I wasn’t really focusing on the cause of my stress.

First I had to determine the exact cause of my stress:

I’m a caregiver for a 91 year old that has dementia.  I’ve been her caregiver for 7 years.  It is the major source of my stress.  I need a solution.

Solution:
If I’m really honest with myself, I had a solution back in June 10, 2008 but obviously I failed to act on that solution.   This week of focusing on stress made me realize I had to take action.

Act:
I am finally taking action.   My goal, also known as my light at the end of the tunnel,  will be realized in the next 40 days.   I’ve allowed myself 40 days to hire a caregiver to replace me.  It will be done.   Make it so, Number One

Why 40 days? I want to move to Mount Dora which would require enrollment in a new school for my daughter before the end of August.  I’m done with homeschooling – It’s apparent that I’m ill-equipped for such a task.   It was an experience that I won’t soon forget but at the time I had to come up with an option to get my daughter out of the “predator” environment that she was in.

Today and every day I will do at least one thing that gets me closer to my goal.  If you have followed me on Facebook you know I have already begun taking action.

Accountability:

Just by posting my plan of action I have created accountability for myself.  I know my friends will keep me on task.

What is causing your stress?  What action can you take today and every day to get rid of that “situation” that is causing you stress?

Motivate Me

motivated

Motivation is simply the motive or reason for engaging in a particular behavior and it is usually tied to how we are feeling at the moment.

“Motivation” should be about what you choose, not how you feel.

So if you feel like exercising, you are motivated, and if you don’t feel like exercising, you aren’t.  If you feel like planning a weekly menu you are motivated and if you don’t feel like planning, you aren’t motivated.

So, let’s change our definition of motivation.

Motivation is . . . . . making a choice . . . . . to take action . . . . . for a result . . . . . whether we feel like it or not.

Let’s talk about this for a moment.

1. Making a Choice.

Everything is a choice.   Choice = Results.   Good Choices = Good Results.  Bad Choices = Bad Results.   From the time you are born, until the time you die, you will literally make hundreds and hundreds of choices.   Every choice has a result.

2. To Take Action

Once we make a choice for a result, the mind automatically goes into the mode of:  “What action do I need to make in order to achieve the result?”  This is how we develop our action plan for choosing and accomplishing results in our lives.   If you don’t know what action to take to achieve your result, you mind will go into the mode:  “Where do I go to learn what to do to accomplish this result?”

The reason we take action is for the result.

3. For a Result

What results do you choose for your health, your body, and your eating habits?  Write them down.  I’ll wait.  It is important that you develop a “result-driven” mindset.

4. Whether You Feel Like It or Not.

When you make a choice to take action for a result, then how you feel does not enter into the equation.  How many times do you do what you do, when you do not feel like it?  If you have children, how many times do you get up in the middle of the night to take care of your child when you did not feel like it? – You were motivated.   If you have a husband, how many times have you made him dinner after working all day at your job when you did not feel like it?  – You were motivated.

We are “Motivated” when we make a choice to take action for a result whether we feel like it or not.   Motivation is not about “feeling”,  it is simply about “choosing”.   We can have a motivated day every day we choose to.   Should we choose to have a “laid-back” day, that is great . . . that is a choice as well.

Successful people follow through whether they feel like it or not.

What results do you want?

  • write them down
  • set a realistic deadline
  • list 5 compelling reasons why you MUST achieve this result
  • Do it now

If you’d like to share your results and reasons in the comment section, I’d love to hear them.

inspiration:  Dr. Zonnya, America’s First Lady of Motivation

Reasons to Own a Food Scale

EatSmart Nutrition Scale

A national survey of more than 6,000 adults showed that people who measured their food were more successful at losing weight and keeping it off than those who did not.

Owning a food scale is the best weight loss trick on the planet because it prevents portion distortion.   Large portions of the right or wrong foods can slow or prevent weight loss.

Personally, I use The EatSmart Nutrition Scale™ which takes things to a whole new level.  You never have to guess about portion sizes or nutrient content again.

Do you think you know what 3 oz of fish looks like? Are you sure? Do you know how many calories are in your morning bowl of cereal?    Using an electronic food scale leaves no room for error.

After a couple of weeks you’ll be better at eyeballing your portions.   However, over time our portions tend to grow and before you know it you’re back to your old portion size.

My advice:  Stop guessing about portion sizes and nutrients.    A food scale is a good investment in your long-term weight loss and weight management plan.

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