Healthy You! is now available!

Dawna’s second book, Healthy You! 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You is available now! The Healthy You! book provides an easy-to-follow road map to help you reach a healthy weight and ultimately lead an overall better life.

Whether you’re trying to lose less than 20 pounds or you’re the constant dieter struggling to drop anywhere from 50 to 100+, Healthy You! will help you ditch unhealthy eating habits to build a foundation for wholesome eating that will lead to permanent weight loss.

Healthy You! provides a simple 14-day program that can jump-start your new lifestyle and allow you to elevate your quality of living to a whole new level.

HY Book Cover_webThe Healthy You! program will help you:

  • Lose weight quickly and easily
  • Increase your energy
  • Sleep better
  • Reduce stress and anxiety
  • Alleviate cravings and mood swings
  • Increase self-esteem
  • Improve digestion
  • Clarify your complexion
  • Look and feel younger

Dawna Stone’s Healthy You! program is divided into two one-week segments—the Elimination Phase and the Clean Phase. Each phase includes detailed and easy-to-follow meal plans and accompanying recipes. Dawna designed these two weeks to help participants reevaluate food choices and to get started on a cleaner, healthier diet.

Click here purchase your copy of Healthy You! 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You.

Click here to read testimonial praise for Healthy You!

 

Hummus and Vegetables

Having a mid-afternoon snack doesn’t have to jeopardize your well-intentioned weight loss plan. As featured in The Healthy You Diet, this hummus and vegetable snack can satisfy you until dinner and help ensure you don’t sit down to dinner ravenous.

Hummus and Vegetables
Servings
3(approximately 1 1/2 cups)
Servings
3(approximately 1 1/2 cups)
Hummus and Vegetables
Servings
3(approximately 1 1/2 cups)
Servings
3(approximately 1 1/2 cups)
Ingredients
Servings: (approximately 1 1/2 cups)
Instructions
  1. In a food processor, combine the garlic, tahini, lime juice, oil, and salt. Process for 30 seconds. Scrape the mixture from the sides of the food processor. Add half of the chickpeas and process for 1 minute. Scrape the mixture from the sides and add the remaining chickpeas. If you prefer a thinner consistency, add the water as needed and blend well. Transfer the hummus to a bowl and serve with fresh vegetables. Cover and refrigerate any leftover hummus for up to 3 days.
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Snack Attack! 4 Tips to Snack and Still Lose

The clock strikes three and you immediately have the urge to raid the office candy machine or the kitchen pantry. Sound familiar?  If so, you’re not alone! The mid-afternoon snack attack is real.

I find that come 3:00 o’clock, I crave something sweet. If I don’t plan ahead and pack a healthy snack like a handful of fresh berries or an apple, I’m off and running to the café down the block for a chocolate fix.

Don’t let afternoon snacking derail your weight loss or make you feel guilty. In fact, a small mid-afternoon snack, if done right, can actually help you lose weight.

The right snack can satisfy you until dinner and help ensure you don’t sit down to dinner ravenous—keeping you from overindulging from sheer hunger.

Having a mid-afternoon snack doesn’t have to jeopardize your well-intentioned weight loss plan.  Follow these four simple tips for smart snacking:

1)   Keep snacks between 100 and 200 calories. Any less and you likely won’t feel satisfied but any more and you’re probably getting more than you need. Make sure your snack is just that, a snack and not a small meal.

2)   Pick the right snacks.  Pick snacks that will give you sustained energy rather than make you feel heavy or even more tired. Sadly, our usual choice of snacks is often non-nutritious and high in calories, fat and carbs. These snacks typically fill you up for only a short period and leave us wanting more. Focus on selecting snacks that are high in nutrients or have a balance of carbs, fats and protein. (see some healthy options below)

3)   Prepare your snack ahead of time. When the urge hits to run full speed to the vending machine, the best way to ensure smart snacking is to have your snack ready and on hand. Prepare a healthy snack each morning and bring it to the office or have it on hand at home for quick and easy access. Having a prepared snack on hand will help ensure your selection is a healthy one.

4)   Be conscious while eating. If you’re taking the time to have a snack, then take the time to enjoy it. If you’re at the office, move away from your desk and focus only on enjoying your snack. If you’re at home, stop what you’re doing and sit down at the kitchen table and enjoy. By being more conscious of your food, you will be more likely to not overeat. When we’re busy doing other things—working on the computer, watching TV, reading a book or magazine, etc. —we don’t even realize how much we’re eating. By being more conscious, you will more likely be more satisfied and eat less.

Still not sure what to reach for when the afternoon snack attack occurs? Try these weight loss friendly snacks:

4 Weight Loss Friendly Afternoon Snacks:

  • Apple with Almond Butter
  • Veggies & Hummus
  • Frozen Banana
  • Mango Smoothie (made with almond or soy milk)

Here are just a few of my favorite snacks:

Guac Snack
Flax chips and guacamole
Raspberries Snack
Organic raspberries
photo copy 2
Fresh watermelon
photo copy 3
Organic walnut halves & pieces

Next time you’re craving a mid afternoon snack, choose a guiltless snack that will give you the energy you need to get through the rest of your day.

Do you have a healthy go-to afternoon snack?  Share below what keeps you going when your energy starts to drain.

Spinach, Tomato, and Basil Frittata

I am a firm believer that it is very important to set aside time every morning to sit down and eat a healthy breakfast. A nutritious morning meal will get your day started right and will recharge the brain and body allowing you to be more productive and efficient.  As featured in The Healthy You Diet, this Spinach, Tomato, and Basil Frittata recipe is both delicious and nutritious. Try it for yourself and let me know what you think!

What are your morning breakfast habits? Do you make time for a morning meal? Do you have a favorite go-to breakfast recipe? I would love to know what you are eating in the morning and if it helps you throughout the day.

Spinach, Tomato, and Basil Frittata with Fruit Salad
Servings
4
Servings
4
Spinach, Tomato, and Basil Frittata with Fruit Salad
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Pre-heat oven to 400 degrees F.
  2. In a mixing bowl, whisk together the eggs and egg whites. Fold in the spinach, tomatoes, and onion. Stir in the basil, salt, and pepper.
  3. Coat a large ovenproof, nonstick skillet with the oil and heat the skillet over medium heat. Pour the egg mixture into the skillet and cook for 1 minute, or until the eggs start to set. Transfer the skillet to the oven and bake for 5 to 6 minutes, or until the top is golden and puffy.
  4. Remove the frittata from the oven and let it stand for 5 minutes before cutting into wedges. Serve wedges with 1/2 cup fresh fruit.
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Healthy, Vitamin-Packed Smoothies

Breakfast. Most Important Meal of the Day?

So we’ve heard it time and time again—breakfast is the most important meal of the day…

Breakfast is extremely important but whether it is the most important meal is still up for discussion. The answer depends on what you are eating. While there is no doubt that eating breakfast is important, what you eat for breakfast is a key component. A scone and Diet Coke or a pop tart and cup of coffee is not the best start. Breakfast may or may not be your most important meal of the day, but either way, it is important!

I rarely miss a morning meal and neither do my kids. Although the kids eat a hearty meal in the morning, I find my body responds best to a small and healthy meal—a cup of organic granola cereal or muesli with almond milk, a cup of low fat or non fat yogurt and fresh fruit, eggs and fruit, or a fruit and vegetable juice (in the juicer). When I start the day with one of these options, then breakfast may just be my most important meal of the day.

A typical breakfast in the Stone household looks like one of these:

HealthyBreakfast   Image copy  photo copy 4 StoneBreakfast

Some people may argue that they are too rushed in the morning to make breakfast and get out the door in time for work, school, etc. Others may argue that they skip breakfast in an effort to lose weight.  Whatever the excuse or reasoning, I urge you to make time and give yourself a wholesome and nutritious breakfast. It will get your day started on the right foot by recharging your brain and body and allowing you to be more productive and efficient throughout the day.

With regard to weight loss, research shows that skipping meals, especially breakfast, can actually cause weight gain! Focus on eating a small, healthy meal in the morning – you may find that this helps, rather than hinders, the weight loss battle.

Pressed for time in the morning? Here are a few tips for choosing a healthy, wholesome and fast breakfast:

  • Pack a brown bag breakfast the night before and take it with you
  • Make a smoothie the night before and freeze for morning
  • Eat cereal or yogurt for a fast morning option
  • Set your alarm for 10 minutes earlier. How you feel throughout the day after a healthy breakfast is worth the 10 minutes!

Do you eat breakfast in the morning? Does it make a difference in your day? Do you have a favorite healthy breakfast you want to share?

Can a Wheat-Free Week Help You Lose Weight?

This week, I focused on eating less wheat and adding some fun wheat alternative options into my meals. Just seven days on a wheat-free diet can make a huge difference in how you feel.

Wheat is the most common grain consumed in the American diet.   According to the National Association of Wheat Growers, approximately 75% of all grain products in the US are made from wheat flour. While grains can be good for you, most of us eat too much refined and processed wheat.

More and more people are also discovering that they suffer from wheat or gluten intolerances or sensitivities. Sensitivity to wheat can cause headaches, weight gain, brain fog and abdominal pain or discomfort. Temporarily eliminating wheat from your diet can allow you to try healthy wheat-free and gluten-free alternatives.

Although I’m not against eating wheat, I notice that when I eliminate wheat from my diet, the first things that go are the not-so-healthy wheat-based products like cookies, cakes, crackers and other snack foods. Virtually all the unhealthy processed foods that I may have previously consumed are no longer an option on a wheat-free diet. Instead, I find myself replacing those less nutritious foods with healthier non-processed wheat-free snacks and meals.

With two small children at home and a very hectic schedule, I realize that processed convenience food is quick and easy but I know it’s not healthy and I don’t want my family to eat it on a regular basis.

A wheat-free week for me is about trying new things and focusing on eating more unprocessed foods. It’s amazing how one week can truly change your perception and actually make you want to continue on a healthier path.

Going wheat-free for a week can also have the added benefit of weight loss. Cardiologist and “Wheat Belly” author William Davis believes wheat to be the single largest contributor to the nationwide obesity epidemic. He says that its elimination is key to dramatic weight loss and optimal health.

When you reduce or temporarily eliminate wheat from your diet you may not only lose weight, but you may also find that you feel better overall.

Years ago when I first decided to cut back on my wheat consumption I found it extremely difficult. At the time, I didn’t know about all the great wheat-free alternatives available. Since then, I’ve learned of so many great tasting and super healthy wheat-free alternatives that it’s easy to go wheat-free. Here are just three of my favorites:

Quinoa: Touted as a “superfood”, quinoa is becoming extremely popular and more mainstream. Today you can often find quinoa at your favorite restaurant. Quinoa is packed with vitamins and is one of the most protein-rich grains. A few weeks ago, I found a great recipe from Cooking Light for quinoa tabbouleh! If you try it, I’d love to hear what you think!

QuinoaTabbouleh

Brown Rice Pasta: When I cut back on wheat, the thing I missed most was pasta. Pasta was a quick and easy meal that my entire family enjoyed. So instead of eliminating it entirely from our diet, I made the simple switch from regular pasta to brown rice pasta. My kids didn’t even notice the change! My husband noticed the change but liked the new version just the same and both of us noticed that we felt better after eating the rice pasta than the usual wheat-based version. You can find brown rice pasta in all shapes and sizes and I no longer feel guilty for eating pasta! For a quick and easy meal, check out my rice pasta primavera recipe.

RicePasta2_400x400   PastaPrimavera1_400x400

Millet: Millet is rich in iron, B vitamins and calcium. It is naturally wheat- and gluten-free and has a nice mild corn flavor. Millet is often eaten for breakfast and is a nice change from your normal oatmeal. It can also be used when baking muffins, cookies or breads. Like quinoa, millet can also be a great base for warm salads.

millet

Some other wheat-free alternatives include: amaranth, corn, oats, wild rice and teff.

Do you have a favorite wheat-free alternative? I’m always looking for healthy and easy recipes to try and share. Do you have one you’d like to share?

The Making of the Three Bean Salad

Three-Bean Salad Recipe

Here is another recipe from The Healthy You Diet that is simple to make and great tasting! It is even better the next day after refrigerating. If you are looking for a healthy, delicious and convenient recipe for lunch or dinner, this Three-Bean Salad hits everything on the check list. Let me know what you think!

Three-Bean Salad
Servings
4
Servings
4
Three-Bean Salad
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large bowl, combine the beans, tomato, celery, onion, and parsley or cilantro.
  2. In a small bowl, whisk together the vinegar, oil, garlic (if desired), salt and pepper. Add the dressing to the beans and toss lightly. Cover and refrigerate for at least 2 hours before serving.
  3. Serve with the romaine or endive leaves for scooping.
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8 Simple Tips for Saving 100 Calories a Day!

Did you know that simply cutting out 100 calories a day could help you lose 10 pounds in a year? Unfortunately, the opposite is true too: Eat just 100 more calories a day than you burn and that can equate to gaining 10 pounds in a year. Eat 200 more a day and you could gain 20 pounds in a year!

When I want to save 100 calories I make small, simple changes – I say no to the basket of bread or ask for my salad dressing on the side.

Here are just a few items that you could skip to lose!

  • 1 oz potato chips: 155 calories
  • Small (16 oz) sweet tea: 140 calories
  • One can (12 oz) soda: 150 calories
  • Two tablespoons ranch dressing: 146 calories
  • 1 oz blue cheese: 100 calories
  • 2 oz French bread: 150 calories
  • 1 cup frozen yogurt (no toppings): 221 calories

Reducing your intake by 100 calories a day is simple.  Just follow these 8 tips to save 100 calories and be on track to lose 10 pounds.

1)   Ask for non-fat milk instead of whole milk in your morning latte

2)   Choose smaller plates and glasses as this can help you control portion size

3)   Drink water or un-sweet ice tea in place of soda or sweet tea

4)   Eat slowly to make your meal last and reduce the urge for second helpings

5)   Request your salad dressing on the side rather that on the salad

6)   When cooking, use non-stick cooking spray rather than butter

7)   Order food grilled or steamed rather than fried or sautéed

8)   Keep late night snacking to a minimum or better yet, don’t snack after dinner

Making small lifestyle changes to reduce calories can have a big impact on the scale. Do you have any fun or unique tips that help you maintain your weight or help you lose weight? If so, please share them with me.