Dawna Stone

You Can Have A Better Life

Main navigation

Improve Your Health

How I Lost 40 Pounds By Eating Clean

by

As originally published on mindbodygreen:

Best-selling author and weight loss expert, Dawna Stone, has inspired thousands of readers over the years. If you're looking for a quick and simple plan, check out Dawna's 5-Day-Detox or if you're looking for a more detailed action plan, check out her course A 14-Day Clean Eating Program: How To Kick Start Weight Loss In Two Weeks. Read on and find out how Dawna lost 40 pounds and kept it off. 

d_stone_-120

In my 20s, I was fat, exhausted and desperate to lose weight. Even though I was 40 pounds overweight, I was much more concerned with fitting into the clothes in my closet than I was about my health.

I had gone from being an extremely fit teenager to being a somewhat fit college student to a 40-pound overweight working woman. I still remember turning down company get-togethers and blind dates because I was so uncomfortable with the way I looked. Desperate to lose weight, I tried just about every diet available.

Unfortunately, none of them satisfied my craving for good food. On each weight loss attempt, I'd lose a few pounds only to give up and gain all the weight back and then some.

It wasn't until I realized that fad diets weren't a viable solution for me that I started to work on a solution. After years of failed attempts to lose weight, I finally found a way to drop all 40 pounds and keep it off for good — in fact, I've been at or near my goal weight for nearly 20 years!

The solution wasn't about depriving myself of treats or starving myself. The solution was simple: Clean Eating.

I started by eliminating excess sugar, processed foods and artificial sweeteners. I also quit eating anything with chemicals or preservatives.

When I finally found a way of eating that had me dropping the pounds quickly and allowed me to eat good food (like fish tacos with mango-avocado salsa, kale and maple-roasted sweet potato salad, 3-bean chili and even gluten-free, dairy-free triple chocolate brownies), I knew I'd found my weight loss silver bullet.

I know what it feels like to be overweight and unhappy but I also know what if feels like to finally fit into a smaller size pair of pants and smile when you step on the scale. I wish everyone who is struggling with their weight and feeling hopeless, like I felt, could know what it feels like to finally lose all the excess weight.

I know what it's like to lie in bed and cry, thinking you'll never lose weight. I know what it's like to turn down invitations because you have no clothes that fit. But I also know how great it feels when the weight starts melting off.

If you've just about given up on ever reaching your goal weight, if your tired of depriving yourself of good food and if you're tired of seeing the number on the scale creep up rather than down, clean eating may be just what you need to jump start your weight loss and once and for all reach your goal weight.

Now that I'm in my late 40's, I believe the most important benefit of being a healthy weight and eating a clean diet is countering disease and keeping your body working well and healthy. But I can't lie: I also love the feeling of fitting into my skinny jeans!

Whether you pick up a copy of the, The Healthy You Diet, (and/or join me for my video course The 14-Day Clean Eating Program) or embark on my quick and simple 5-Day-Detox, I hope you'll give clean eating a try.

You have nothing to lose but your excess weight!

Photo Credit: Sheri Kendrick

What I Tell My Clients To Eat In A Typical Day To Lose Weight

by

As originally published on mindbodygreen.

As a certified health coach and author of an award-winning weight loss book and cookbook, I always get asked for quick tips on how to lose weight. Check out the short video below (in the previous post) for my ideal day of eating for weight loss.

If you want even more info about the relationship between food and weight loss, check out my course A 14-Day Clean Eating Program: How To Kick Start Weight Loss In Two Weeks.

5 Foods to Rev Your Metabolism

by

chili pepper

Simply put, metabolism is the rate at which your body burns calories. When comparing people with the same activity level, diet and weight, those with a fast metabolism may lose more weight than a person with a slow metabolism.

Metabolism can be influenced by age, gender, heredity, and weight. Although many of those influencers may be out of our control, we can also stimulate our metabolism by what we eat. Here are 5 foods (with tasty recipes) that can help rev your metabolism: 

Chili peppers

Chili Peppers contain capsaicin, a compound that gives peppers their heat. Your taste buds aren’t the only thing experiencing the heat; Peppers push your body to use energy several hours after eating and can burn up to 100 extra calories a day. Although the more heat the better, don’t ignore mild peppers – they also contain compounds that help burn calories by sending fat-burning signals to the brain. My Black Bean Tostadas recipe has the perfect amount of spice to speed up your metabolism.

Garlic

For a simple metabolic boost, add crushed fresh garlic to your meals. Garlic raises your body temperature, naturally burning more calories. Additionally, it has the ability to break down fat and increase your metabolism. This Chicken and Vegetable Stir-Fry is a great example of how to easily add garlic to your meals.

Avocado

Avocados are the definition of “healthy fats.” Packed full of essential amino acids, monounsaturated fats, fiber, vitamins, and minerals, avocados help keep inflammation down and metabolism up. Incorporate avocado into your diet by trying one (or more) of these recipes.

Beans

Foods high in resistant starch and fiber, like beans, require more energy to break them down. The more energy required during digestion, the more calories burned. This Three Bean Salad is the perfect meal to get your metabolism kicking into high gear.

Salmon

Foods boasting Omega 3 fatty acids, like salmon, help build muscle, burn calories, and process your food effectively. Try eating salmon, or other fatty fish, once or twice a week. Try this incredible Salmon and Citrus Salad to get you started.

 

Don’t forget the drinks! In addition to foods we eat, the drinks we drink can help fuel metabolism.

Water

There are plenty of reasons to stay hydrated, and your metabolism is one of them. Drinking water is an easy (and free) way to keep your metabolism in gear. Always have water available throughout the day. If you find it difficult to keep the water flowing, try drinking with a straw – I find that my water intake doubles when I have easy access.

Coffee

Caffeine is a stimulant to the central nervous system and can boost metabolism by 5 to 8%. 1 cup of coffee a day can be just what you need to awaken your metabolism – but leave out all the sugar and creamers as those can add unnecessary (and unwanted) fat and calories.

Green tea

Green tea boasts caffeine and antioxidants, both of which help stimulate the nervous system and burn fat.

Anti-Inflammatory Foods Worth Eating

by

Anti-Inflammatory Foods Photo_Kale

Inflammation is the body’s response to harmful stimulus and occurs naturally in the body. We rely on this protective response from the immune system to eliminate injury to our cells and initiate repair. But when this function is out of balance, it can cause harm to our bodies. Over activity of the immune system, or chronic inflammation, can lead to a number of diseases and symptoms such as Rheumatoid arthritis/joint pain, fatigue, and damage to the blood vessels.

To help curb chronic inflammation and keep our bodies in balance, it is best to avoid inflammatory foods (those high in sugar and saturated fats) and consume more anti-inflammatory foods (those rich in omega-3s and antioxidants). By eating more anti-inflammatory foods, you may find it easier to lose weight, slow down aging, and prevent disease. Check out the list below for anti-inflammatory foods worth eating:

Colorful Fruits & Vegetables:

(i.e. Broccoli, Brussels sprouts, carrots, beets; blueberries, strawberries, red grapes, oranges, cherries)

Next time you’re in the produce section, pick up colorful fruits and veggies that catch your eye. These foods are jam-packed with flavonoids and carotenoids (the substances that give them their color), which are excellent antioxidants. These antioxidant-rich roods can help fight off and repair damage caused by inflammation.

Dark Leafy Greens:

(i.e. Spinach, kale, swiss chard, collard greens)

Dark greens are thought to have more vitamins and minerals than greens of a lighter color. High concentrations of vitamin E, calcium and iron help protect the body and fight disease.

Whole Grains

(i.e. brown rice, quinoa, steel-cut oats)

According to Dr. Weil, “whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.” Naturally low in fat and rich in fiber, whole grains are important for a healthy diet.

Beans and Legumes

(i.e. chickpeas, lentils, black beans)

Low on the glycemic index, beans are full of folic acid, magnesium, potassium, and fiber, and high in protein and iron. Incorporate different types of beans into your diet to help keep inflammation at bay.

Fatty Fish

(i.e. wild-caught salmon)

Fatty fish provide a wealth of omega-3 fatty acids (a powerful anti-inflammatory). To optimize the benefits, eat fish twice a week and prepare it in a healthy manner (baked or boiled versus fried).

Nuts

(i.e. almonds, walnuts)

Healthy fats, such as nuts, help repair damage caused by inflammation. Nuts offer a beneficial dose of fiber, calcium, vitamin E, omega-3 fatty acids, and antioxidants.

4 Stress-Busting Foods

by

StressBustingFoods_Raspberries_800x534_1

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.

4 Antioxidant-Rich Foods for Better Skin

by

These 4 foods are not only delicious, but they may help you look younger!

Broken chocolate bar on wooden table.

Dark Chocolate: Rich in antioxidants, chocolate may reduce moisture loss in skin, improving skin hydration, leading to smoother skin and improved skin texture. Select chocolate that is at least 70% cacao and remember to keep your intake to just a small amount. Just one ounce a day is enough to reap the benefits without sabotaging your weight. Looking for a healthy dark chocolate recipe? Try my wheat-, gluten- and dairy-free Triple Chocolate Brownies.

 

 

Walnut kernelsWalnuts: High in Omega-3 essential fatty acids, walnuts may stimulate collagen improving skin elasticity. Enjoy a small handful every day for healthy cells. Get your dose of walnuts by adding to healthy cookie, muffin or bread recipes or sprinkle over your afternoon salad.

 

 

 

 

Organic cherriesCherries: With 17 different antioxidant compounds, cherries have been found to help slow down the skin’s aging process. Try adding a small amount of dried cherries to your salads or keep frozen cherries for a quick and healthy smoothie. Check out my Poached Pear recipe—the cherries make the recipe.

 

 

 

Pumpkin seeds in a wooden spoon.Pumpkin Seeds: These little seeds pack a healthy punch and can help maintain collagen levels, increase elasticity and stimulate new skin cell growth. Sprinkle over salad, cereal or yogurt for a healthy and satisfying crunch. My Kale and Maple Roasted Sweet Potato Salad with Pumpkin Seeds is one of my favorite recipes.