Dawna Stone

You Can Have A Better Life

Diet Recipes

Citrus Cod Filet

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I love fish – it's a delicious and a perfectly healthy meal for the entire family. With a busy schedule and two energetic kids, my philosophy with recipes has become ‘less is more'. This Citrus Cod recipe has minimal ingredients, is incredibly easy to make, and can be prepared in less than 30 minutes. This meal is delightfully fresh and leaves you incredibly satisfied!

Citrus Cod Fillet
Servings
4
Servings
4
Citrus Cod Fillet
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Preheat broiler.
  2. Set aside half the orange for garnish.
  3. Whisk together 1 tablespoon fresh squeezed orange juice, olive oil, salt and pepper.
  4. In a large, resealable plastic bag, combine cod filets with orange juice mixture. Refrigerate 10-15 minutes.
  5. Coat a broiler pan with olive oil cooking spray.
  6. Remove filets from plastic bag (discard bag) and place on broiler pan. Broil for 7 - 12 minutes (depending on thickness) or until fish cooked through and flakes easily with a fork.
  7. Green Beans: Place two inches of water and green beans in a saucepan with steamer tray. Bring water to a boil and then reduce heat to a simmer. Steam beans until tender making sure not to overcook them.
  8. Garnish fish with a slice of orange and serve with green beans.
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Navy Bean and Asparagus Salad

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Delicious, refreshing and filling. What more could you want? I hope you enjoy this Navy Bean and Asparagus Salad as much as I do!

Navy Bean and Asparagus Salad
Servings
2
Servings
2
Navy Bean and Asparagus Salad
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. In a medium saucepan with steamer basket, bring one inch water to a boil. Add asparagus, cover and steam for 3 to 5 minutes or until tender. Do not overcook. Let cool after steaming.
  2. In a medium bowl, combine beans, asparagus tips, tomatoes, scallions and parsley.
  3. In a small bowl, whisk together olive oil, balsamic, Dijon, salt and pepper. Pour over bean mixture and gently toss.
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Weight Loss Can Be A Roller Coaster Ride

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Whether you’re doing the 14-Day Healthy You! Challenge or you’re just trying to lose a few pounds on your own, weight loss can be a roller coaster ride. We’d all like to lose weight at a constant and steady pace but that isn’t always the case. In order to succeed for the long term, you need to accept minor setbacks and continue to move forward.

If you’re following the day-by-day Healthy You meal plan, you will most likely see quick and constant weight loss during the 14-day program. If you have a substantial amount of weight to lose, setbacks are inevitable; don’t let these small setbacks derail your ultimate goal. It is normal for people to have ups and downs when trying to drop large amounts of weight. By anticipating some bumps along the way, you’ll be better equipped to achieve a healthy weight without letting small discouragements permanently sideline you.

Most people think they should witness steady weight loss from day one. In their mind’s eye, their weight loss should look like the chart below:

Weight Loss Chart 1

 

You may experience this type of weight loss during the 14-day Healthy You! program, but beyond the two weeks, your weight loss will probably fluctuate. Even with solid determination and hard work, someone can go from losing a few pounds at a steady pace to leveling out at a plateau for a short period. If you push forward, you can continue losing again after your body resets itself to the lower weight. You will still reach your end goal weight, but you’ll likely enter a few phases where you’re not losing weight, and you may even fluctuate by a few pounds. When this happens, just be patient and realize it is part of the process. Know that if you stick with the program, your body will once again respond to the positive changes you’re making. A more realistic weight loss chart looks like this:

Weight Loss Chart 2

 

The chart above reflects an initial stage of weight loss, followed by a plateau, followed by more weight loss and more plateaus, until you eventually achieve your goal weight.

The problem begins when people allow plateaus or temporary weight gains to throw them into emotional turmoil and they view the process as “all or nothing.” This is what causes so many people to lose weight, only to gain it back within a relatively short period; an inability to flawlessly reach a goal weight is seen as a complete failure. Unfortunately when this happens, most people gain weight rather than lose as the chart depicts below:

Weight Loss Chart 3

The chart below represents a realistic snapshot for individuals who have more than a few pounds to lose. By anticipating bumps in the road, you’ll realize you can and will push past the plateau periods. Expect your weight loss chart to look something like this:

Weight Loss Chart 4

 

Factors like business travel, family vacations, stress or innocent “slip-ups” might temporarily derail you, but, regardless, it is important to not view your weight loss as an “all or nothing” pursuit.

What are your weight loss goals? Have you found your weight loss pursuit reflects one of the charts above?

 

Strawberry-Banana Smoothie

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Smoothies can make for great breakfast or afternoon snack! Not only can they get the day started right, but they can be the perfect afternoon pick-me-up between lunch and dinner. Additionally, smoothies for breakfast or snack give you a delicious opportunity to reach your daily fruit quota. This “Healthy You” version of the classic Strawberry-Banana Smoothie will alleviate morning and/or afternoon hunger and leave you smiling :)

Strawberry-Banana Smoothie
Servings
1
Servings
1
Strawberry-Banana Smoothie
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a blender, combine the strawberries, banana, almond milk, orange juice, and ice cubes. Blend until smooth. Pour into a glass and enjoy.
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Grilled Chicken Caesar Salad

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This healthy recipe is perfect for making at home or ordering on the go or at a restaurant. But the key to making a salad healthy is selecting the right dressing. Substitute the classic Caesar or other cream-based dressing with balsamic or vinaigrette to stay on track. Also, pay attention to how much salad dressing you are using. An extra tablespoon or two can sabotage an otherwise healthy meal. When dining out, ask for the dressing on the side. With just a few mindful choices, you can avoid hidden calories.

Grilled Chicken Caesar Salad
Servings
1
Servings
1
Grilled Chicken Caesar Salad
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. Prepare grill or broiler.
  2. Season chicken with salt and pepper.
  3. Grill or broil chicken for 15-20 minutes, turning once, or until no trace of pink remains.
  4. Cut into strips.
  5. Wash and place salad into bowl, add tomato and cheese and toss with dressing. Add chicken strips. Note: If you are ordering at a restaurant, substitute balsamic or vinaigrette for Caesar dressing. Also, order without croutons.
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White Balsamic Vinaigrette Dressing
Makes about 1 cup.
White Balsamic Vinaigrette Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the vinegar, oil, and mustard. Add the salt and pepper, cover with the lid, and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Italian Vinaigrette Dressing
Makes about 3/4 cup.
Italian Vinaigrette Dressing
Makes about 3/4 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the oil, vinegar, and lemon juice. Add the mustard, garlic, salt, and pepper. Cover with the lid and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Citrus Vinaigrette Dressing
Makes about 1 cup.
Citrus Vinaigrette Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the vinegar, lemon and orange juices, and oil. Add the mustard, salt, and pepper. Cover with the lid and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Walnut Vinaigrette Dressing
Makes 1/2 cup.
Walnut Vinaigrette Dressing
Makes 1/2 cup.
Ingredients
Servings:
Instructions
  1. In a blender or mini food processor, combine the oil, walnuts, vinegar, mustard, orange peel, garlic, salt, and pepper. Blend or process just until coarse.
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Greek Dressing
Makes about 1 cup.
Greek Dressing
Makes about 1 cup.
Ingredients
Servings:
Instructions
  1. In a jar with a lid, mix together the oil, vinegar, and lemon juice. Add the oregano, salt, and pepper. Cover with the lid and shake well before serving.
  2. Refrigerate any leftover dressing for 3 to 5 days. Shake well before serving.
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Oatmeal with Fresh Berries and Almond Milk

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Are you growing tired of your typical morning meal? Add some variety by incorporating oatmeal. Oatmeal is ideal if you are trying to lose or maintain weight. Just remember, it is easy to consume more than the recommended serving size. Pay close attention to the recipe and/or label to make sure you are keeping to a single serving. Also, add a touch of fresh fruit or milk for that little bit of balanced sweetness.

Oatmeal with Fresh Berries and Almond Milk
Servings
1
Servings
1
Oatmeal with Fresh Berries and Almond Milk
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a saucepan over medium-high heat, bring the water to a boil.
  2. Add the oats, cover, and reduce the heat to low.
  3. Cook, stirring occasionally, for 10 to 20 minutes. The length of time needed to cook the oats depends on the type of oats and how chewy you like them. Steel-cut oats take longer than rolled oats.
  4. Remove the covered pan from the heat and let it sit for a few minutes.
  5. Serve the hot oatmeal topped with the berries and milk.
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