Dawna Stone

You Can Have A Better Life

Dawna Stone

4 Stress-Busting Foods

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Stress is unfortunately all too common in our lives and can affect us both mentally and physically; it can weaken the immune system, cause headaches and fatigue, irritate our digestive system, and raise blood pressure. Fortunately, what we eat can help us manage our stress and keep stress-induced symptoms at bay. Check out these four stress-busting foods that can easily be incorporated into our every day diets and keep us feeling good.

Berries

Blueberries, strawberries, blackberries and raspberries are antioxidant-rich and high in vitamin C, which has been shown to fight stress while strengthening the immune system. My favorites are blueberries and blackberries. Although I love cooking with berries—cobblers, crumbles, etc. I find it so easy to simply add berries to cereal, oatmeal and baked goods like muffins and breads.

Fish

Fish, like tuna and salmon, that are rich in omega-3 fatty acids can boost serotonin (the feel-good hormone) and keep the stress hormones, adrenaline and cortisol, under control. I love topping grilled fish with chutney or relish made with fresh fruit and vegetables. Try this Grilled Salmon with Corn and Tomato Relish recipe.

Oats

A bowl of warm oats can help boost serotonin levels, which helps combat symptoms of stress and anxiety. High in fiber, oats will also keep you full longer helping to ward off emotional eating that often accompanies stress. Try this Apricot Almond Oatmeal recipe—its one of my favorite quick and simple breakfast recipes.

Spinach

Rich in magnesium, a natural muscle relaxant and stress-reducer, spinach can help calm you therefore lessening the symptoms of stress. When your body is under stress or anxiety, you can deplete your magnesium levels. Spinach can help reverse this. I love using spinach in soups and stews. This Chicken and Wild Rice Soup recipe is not only packed with spinach but it’s a true comfort food. Other magnesium-rich foods include navy beans, lima beans, broccoli, bananas and oats.

What I Eat in a Typical Day

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People always ask me how I stay so slim and healthy. I wasn't always this healthy. When I was younger, I packed on 40 pounds and felt horrible. Fortunately I took off all the excess weight and have been able to keep it off for years. Whenever I get off track (and yes, I get off track) I follow one of my own programs to drop of few excess pounds and get back on track. I use my 5-Day-Detox as a quick and simple kick in the butt. I am always amazed at how just 5 days can make such a huge difference. If I'm feeling like I need something longer, I do my 14-Day Clean Eating Program: How To Kick Start Weight Loss In 2 Weeks.

Although I still enjoy a glass of wine, piece of chocolate, or after-dinner dessert on occasion, here’s what a typical day looks like for me.

8:30 AM: Breakfast

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I usually wake up around 6 a.m., get my kids ready for school, and then work out. I rotate between group fitness classes, yoga, or running.

Once I'm back home, I like to refuel! A smoothie made with almond milk, fresh berries, and a scoop of protein powder has me starting the day off right.

BONUS: 7 Secrets to Your Best Life!
Click Here.

10 AM: Mid-Morning Break

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I used to be a huge coffee drinker, and although I still grab a soy or almond milk latte about once a week, I often choose a cup of dandelion tea. I get the roasted variety and it actually tastes a little like coffee.

12 PM: Lunch

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By the time lunch rolls around, I’m usually ready for a healthy but hearty meal. If I have the time, I’ll make a large salad, which usually contains dark leafy greens like kale or spinach, a healthy carbohydrate like roasted sweet potatoes, and a healthy fat like avocado. I also enjoy making my own salad dressing. It’s one of those things that only takes two or three minutes but tastes 10 times better than bottled dressing.

BONUS: 7 Secrets to Your Best Life!
Click Here.

 

3 PM: Snack

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Like most people, I tend to experience a mid-day lull, and if I don’t have a healthy snack on hand, I’m afraid I might run down to the corner store for a chocolate bar. That’s why I always bring a healthy snack with me to the office. My go-to snack is a homemade trail mix made with all my favorite ingredients: almonds, pumpkin seeds, dried cherries, dried apricots, figs, and coconut flakes.

6:30 PM: Dinner

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Weeknight dinners always seem a little more hectic than lunch. After picking up my kids from after-school club or sports, I empty lunch boxes, get showers and baths started, finish homework, and make dinner. Luckily, both my husband and I are big fans of stir-fry. My favorite is my shrimp and snow pea stir-fry, but I also make it with ginger chicken or salmon. I like how easy stir-fry is to make, and I love that it gets my husband and kids to eat more vegetables than they would otherwise.

BONUS: 7 Secrets to Your Best Life!
Click Here.

 

8 PM: Dessert/Snack

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Kids are finally in bed and have stopped making excuses for why they have to get out of bed and come find me. I’ve always been a “snacker,” and although I’ve tried to forgo any after-dinner eating, I’ve always found it extremely difficult.

Instead of struggling to skip an after-dinner snack, I try instead to find healthy alternatives like a yogurt and fruit bowl made with plain yogurt, honey, vanilla, and warm blackberries.

Need to kick-start your healthy eating, check out my quick and simple 5-Day-Detox or my 14-Day Clean Eating Program: How To Kick Start Weight Loss In 2 Weeks.

 

Ginger Chicken Stir-Fry

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This ginger chicken stir-fry recipe with brown rice is a perfect combination of fresh vegetables and protein and provides everything you need for a truly healthy and satisfying meal—not to mention it’s delicious! Want to make it vegan? Just sub tofu for the chicken.

P.S. Looking to jump start your healthy eating? Join me for a quick and simple 5-Day-Detox.

Chicken Stir Fry 2015

Ginger Chicken Stir-Fry
Servings
4
Servings
4
Ginger Chicken Stir-Fry
Servings
4
Servings
4
Ingredients
Rice
Stir-Fry
Servings:
Instructions
  1. In a medium pot with steamer tray, steam broccoli just until tender and set aside.
  2. To make brown rice: In a saucepan over medium-high heat, combine the brown rice, water and salt and bring to a boil. Reduce the heat to low, cover, and cook for 45 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff with a fork. Set aside.
  3. To make the stir-fry: In a large skillet over medium-high heat, heat the oil and swirl the pan to coat. Add onions and garlic and sauté for 1 to 2 minutes or until onions start to become translucent. Add chicken and tamari and cook for 4 to 6 minutes. Add carrots, peppers, snow peas and chicken broth. Cook for an additional 3 to 4 minutes. Add broccoli, spinach and ginger and cook until spinach is wilted approximately 2 to 3 minutes or until chicken is done.
  4. Fluff the reserved rice with a fork and divide among 4 bowls. Spoon the stir-fry mixture over the rice and serve.
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7 Little Choices That Helped Me Lose Weight

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Like many people, I struggled for years to lose weight. These are the habits that not only helped me shed my excess weight but also helped me keep it off for good.

P.S. If you want eat better or lose some weight, check out my simple 5-Day Detox for Better Health.

1. Curbing late-night snacking

Ever since I can remember, I’ve been a late-night snacker. Even if dinner was filling and satisfying, I always find myself wanting a sweet treat.

Cutting out my after-dinner snack showed immediate results on the scale. Another benefit of not snacking after dinner was getting a better night's sleep. When I eat late at night — especially sugary or fatty foods — I have difficulty falling and staying asleep.

In order to lose weight, steer clear of after-dinner snacking during the week and only allow yourself an occasional evening treat on the weekends.

2. Keeping alcohol consumption to weekends or special occasions

Although I admittedly enjoy a couple drinks on the weekends or the occasional glass of wine with my husband, it's undeniable that eliminating or reducing alcohol makes the weight loss process much easier.

We often only associate calories with food and forget that beverages can also be highly caloric. If you're trying to lose weight, be smart about your alcohol consumption. Save the alcohol for special occasions, or drink only once a week.

Once you attain your weight loss goal, you should be able to drink alcohol in moderation without gaining back the pounds you've shed. When it comes to alcohol, moderation is key!

BONUS: My favorite disease-fighting, anti-inflammatory recipes!
Click Here.

3. Cleaning out my pantry

Most of us have a few foods that always seem to sabotage our diets. For me, it’s anything containing chocolate, but my mom can't resist anything salty.

I’ve learned from trial and error — some big errors, might I add — about how to cope with my trigger foods and prevent them from ruining my well-intentioned weight-loss plans.

To start, determine which foods trigger you to overeat. For example, I can keep a gallon of my favorite ice cream in the freezer for months without overindulging; I simply enjoy a scoop when I feel like it.

But I can’t keep a bag of chocolate candies or chocolate chip cookies in the house without losing control. Once you've determined which unhealthy foods prompt you to overeat, remove them from your kitchen.

Simply getting these unhealthy foods out of the house will allow you to make better choices and lose weight.

4. Moving a little more

Although you can successfully lose weight without exercising, you can accelerate your weight loss by incorporating a very manageable exercise program. Whenever I need to lose a few pounds, I simply add another 10 minutes to my exercise routine.

This 10-minute addition is a small change and is very manageable, but it makes a huge difference in how quickly I can lose those extra pounds and keep them off.

5. Journaling

Keeping a journal is an effective weight-loss tool. Journaling or maintaining a food log makes you more aware of what you’re eating so you can stay on track with healthier habits.

For me, recording my progress in a journal makes me more honest with myself and helped me lose weight.

Even today, when I gain a few pounds (as I did over the holidays), tracking my food for just a week or two can be enough to get me back on track and lose the excess weight.

Join Now: 5-Day Detox!
Click Here.

6. Eliminating or reducing diet soda

Many people believe they are doing themselves (and their weight) a favor by using artificial sweeteners or drinking diet soda. But artificial sweeteners and diet sodas may actually work against you in the battle of the bulge.

According to Dr. David Ludwig, an obesity and weight-loss specialist at the Harvard-affiliated Boston Children’s Hospital, artificial sweeteners overstimulate our sugar receptors and may change the way we taste food — making healthy foods less appealing and even making us crave sweet foods.

In fact, a study in the Journal of Behavioral Neuroscience shows that artificial sweeteners, which people often believe help prevent weight gain, actually induce hormonal and physiological responses that can have the opposite effect.

Trying to lose weight? Ditch the diet soda and opt for water or herbal tea instead.

7. Enlisting friends or family

Try to find a friend, family member, or coworker to eat healthy with you. Over the holidays, my husband and I both gained a few extra pounds. Although I only gained four or five pounds, the excess sugar and alcohol I consumed during the month of December left me feeling sluggish and heavy.

My husband and I decided to tackle losing weight together. Doing it as a team made it so much more fun. We were able to plan special dinners with each other and even made it a point to visit restaurants that offered healthy fare. Doing it together made it that much easier to stay motivated.

Want a little extra motivation to eat better and lose weight? Join me for a 5-Day Detox. I will personally walk you through the program and provide you day-by-day meal plans, recipes, shopping lists, daily motivation and more!

3-Ingredient, No-Bake Dark Chocolate Sea Salt Brownies

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It’s hard to believe that these three simple ingredients can turn into a beautiful, healthy dessert in almost no time. I love making these brownies with my kids – minimal ingredients and no baking makes it easy, with almost-instant gratification. Of course the best part of the process is eating them :)

 

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3-Ingredient, No-Bake Dark Chocolate Sea Salt Brownies
Servings
18brownies
Servings
18brownies
3-Ingredient, No-Bake Dark Chocolate Sea Salt Brownies
Servings
18brownies
Servings
18brownies
Ingredients
Servings: brownies
Instructions
  1. Here's the recipe for the picture I posted of the quinoa and chickpea salad I had for lunch last weekend.
  2. In a 9x9 dish, press to approximately 1 to 1 ½ inches thick. Place in fridge for at least 20 min before serving.
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Kale & Quinoa Salad

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This is a great salad for winter or summer. With kale and quinoa as the base, add your favorite veggies (and, if you'd like, your choice of protein for a delicious meal that will keep you full, satisfied, and happy!

P.S. If you're looking to jump start your healthy eating, join me for a quick and simple 5-Day Detox.

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Kale & Quinoa Salad
Servings
2
Servings
2
Kale & Quinoa Salad
Servings
2
Servings
2
Ingredients
Salad
Dressing
Servings:
Instructions
  1. Combine quinoa, water and salt in a saucepan. Bring to a boil, reduce heat and simmer on low until water is absorbed (approximately 15 minutes). Remove from heat and keep covered.
  2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, pepper and Dijon mustard and set aside.
  3. In a large bowl combine kale, carrots, tomato, cucumber, pepper and onion. Fold in the quinoa and gently stir.
  4. Split between two bowls, sprinkle with sliced almonds and drizzle with dressing.
  5. (Make 2 large (meal size) servings or 4 small servings )
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