Dawna Stone

You Can Have A Better Life

Healthy Living with Dawna Stone

Quinoa Salad with Black Beans and Avocado

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Wheat-free, gluten-free, high in protein and low in calories (in other words, incredibly healthy), quinoa is often called a ‘SUPER food'. Combined with just the right ingredients, you have yourself a SUPER (“Healthy You” approved) recipe. Another benefit? This delicious meal is made in almost no time. Enjoy and please tell me what you think by commenting below!

Quinoa Salad with Black Beans and Avocado
Servings
4
Servings
4
Quinoa Salad with Black Beans and Avocado
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a saucepan over medium-high heat, combine the quinoa and water and bring to a boil. Reduce the heat to low, cover, and cook for 15 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff the quinoa with a fork and transfer to a bowl. Cover and refrigerate for at least 1 hour, or until chilled.
  2. In a small bowl, whisk together the oil, lime juice, salt, and pepper.
  3. Add the corn, avocado, tomatoes, and black beans to the quinoa and stir to combine. Add the lime dressing and stir gently. Refrigerate for 30 minutes before serving.
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It’s Never Too Late!

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Nature abstract backgroundIt’s never too late to change your lifestyle. Small changes, no matter your current age or fitness level, can drastically impact your overall health. I first met John “The Penguin” Bing­ham in 1998. I was the president of a sports nutrition company based in San Diego, and John was one of our best customers who later became a good friend and one of the company’s ambassadors.

John was in his forties when he finally decided he could make some real changes to his eating habits and his activity level. A self-proclaimed “overweight couch potato with a smoking and drinking habit,” John had no idea that he would one day run more than 40 marathons and inspire scores of others to get off their couches. But John set his mind to losing weight, and his “I can do it” attitude helped him surpass his initial goals. Nearly 20 years later and 100 pounds lighter, he’s one of the greatest weight loss success stories I’ve encountered. He’ll tell you it all began with the courage to change, prompted by the crucial decision to believe in himself. John is now in his sixties and has impressively kept the weight off.

Often people in their forties, fifties and sixties assume that it’s too late to change their behavior and habits. But in fact, this is the perfect time to make changes. Later in life, we finally realize that we truly control our own destinies. Losing weight might not come as quickly or effortlessly as it did in our twenties, but it can be so much more rewarding.

Mary Kay Andrews, a New York Times best-selling author, was in her mid-fifties when she decided to change her diet and curb her emotional eating habits. Although it proved a constant battle, especially while traveling on book tours, Mary Kay managed to lose 70 pounds by eating fresh fruits, vegetables and lean meats as well as by limiting processed foods and sugar—her trigger foods. In the summer, the season when her book deadlines usually occur, she often finds the scale creeping back up. Focusing on a clean diet and drinking plenty of water has enabled her to get back on track.

When I asked Mary Kay what losing weight means to her, she said, “It’s about eating healthy, feeling better and having more energy. I want to feel good about myself while I am enjoying life.” Mary Kay is a great example of how it’s never too late to change your eating habits and to successfully lose weight. Mary Kay changed her life, and so can you!

No matter how much weight you need to lose, no matter how out of shape you feel and no matter your age, I believe you can improve your life. Just believe in yourself and take the first step.

Holiday Survival Guide: 10 Tips for Avoiding Holiday Weight Gain

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Holiday CupcakesThe holidays are often a time of stepping away from our normal routine. From office parties to family gatherings, the holidays can wreak havoc on your weight loss goals. Add in the stress of holiday shopping, relatives in town and school being out, and you have a recipe for overindulging. Don't get too discouraged! The Holiday Survival Guide can help you avoid holiday weight gain and still enjoy the festivities.

We all know the holidays should be a festive time to enjoy family and friends, not a time to feel guilty or be consumed with thoughts of gaining weight. Following all 10, or even just a few, of our holiday survival tips can make your holidays guilt-free.

Don't let holiday weight gain sneak up on you this year – let this new found knowledge help you enjoy the holidays leaner and happier!

Here are 3 of the Holiday Survival Tips 10 tips to get you started. Fill out the form below to receive all 10 tips!

1. Control Your Portions. If you're looking to maintain your weight over the holidays, you need to pay close attention to not just what you eat but how much you eat. When given the choice of a small or large plate, I always choose the small one as studies show people eat less when they use a smaller plate. And don't feel compelled to clean your dish – leaving a few bites at each meal can add up to a lot of saved calories.

2. Keep Healthy Snacks on Hand. The holidays are often a time when a barrage of candy and other sweet treats show up in the office and at friends' houses. I always try and keep healthy snacks on hand. Not letting yourself get too hungry can make it easier to say “No, thank you” when offered a holiday treat.

3. Offer to bring a dish. Whether you're going to a party or a holiday dinner, offer to bring a healthy side dish, appetizer or dessert. Contributing a healthy dish like shrimp cocktail, vegetables and dip or fruit salad will provide you with a least one healthy option to keep you on track. When I attend a part, I almost always bring a vegetable platter with hummus. The host is usually thrilled that I made the effort to bring something and I'm thrilled I have a healthy alternative among mostly unhealthy and high calorie choices.

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Raisin and Walnut Quinoa

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This warm raisin and walnut quinoa recipe is fresh, flavorful and versatile. Eat it as a side dish, with your favorite fish or over mixed greens.

If you find other great pairings with this recipe, please share with me below!

Raisin and Walnut Quinoa
Servings
4
Servings
4
Raisin and Walnut Quinoa
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. Cook quinoa according to package directions.
  2. In a small bowl, whisk together olive oil, lemon, salt and pepper.
  3. Add raisins, walnuts and cilantro to hot quinoa.
  4. Pour in olive oil mixture and stir lightly.
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A Healthy Mom = A Happy Mom! 7 tips to stay healthy (and happy) when you’re trying to manage it all.

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(Written for MindBodyGreen.com)

If you’re a mom, your world most likely revolves around your children. And although being a mom brings incredible joy, it also brings sleep deprivation, stress and a constant stream of worry. There isn’t a day that goes by that I don’t worry about my kids!

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As the mom of a four-year-old and a six-year-old, I sometimes feel overwhelmed. My kids are the most important things in my life, but I sometimes get so caught up in trying to be the best mom possible that I forget to take care of myself in the process. That self-neglect can make me feel worn out, stressed and unhealthy.

It took me years to realize that ignoring my needs wasn’t actually helping me take care of my kids’ needs. In fact, the less I focused on my needs, the less vibrant and healthy I felt and the more difficult it became to deliver on my kids wants and needs. When I did finally take the time to take care of myself, I not only had more energy, which translated into better interaction with my kids, but I felt so much happier. A healthy mom is a happy mom and a happy mom is a better mom!

So how do you stay healthy—and happy—when you’re struggling to manage it all and be the best mom possible? Following these 7 simple tips can help:

1. Find Some “Me Time”. You deserve a break. Carve out some alone time, walk around your local farmer’s market, cuddle up somewhere quiet and read a book or your favorite magazine. Give yourself a facial or simply take a long hot bath. Focusing on just you—even if only for a short period of time—can really help you stay calm during an otherwise hectic life.

2. Exercise. Don’t let your workout get pushed off. Schedule your exercise just like you would an important work meeting or a parent teacher conference. Also, schedule your exercise first thing in the morning. It’s been shown that people who exercise in the morning are more likely to stick to a regular routine.

3. Have a Night Out. Whether it’s a date with your husband (or significant other) or a girls’ get-together, make reconnecting with loved ones and friends a priority. A night out without kids can really be a relationship booster. In fact, a study released by the National Marriage Project reported the couples who spent time together at least once a week were three times more likely to report being “very happy” in their marriages.  And women who participate in a weekly or monthly girls’ night out often say that the time with their girlfriends makes them a better wife, mom and person.

4. Get Enough Sleep. Getting adequate sleep it not only important to your health, but it has also been shown to boost your mood, improve creativity, reduce stress and make it easier to lose weight. If you have to get up early for work or to get the kids off to school, try going to bed just 30 minutes earlier—that 30 minutes could make a huge difference in your day and your happiness!

5. One-on-One time. Children want to feel special. If you have more than one child, try to set aside to spend one-on-one time with each of them. Not only will your child love the attention and cherish the time you spend with them, but it will also give you tremendous joy. Whether you have one child or 5, make sure you have special “mommy and me” time with your kids.

6. Eat Right. Providing your body and mind with the nourishment it needs can increase your energy, improve your mood, help you sleep better and reduce stress and anxiety. Steer clear from highly processed foods and excess sugar and focus on a diet that is fresh and wholesome. Increase your consumption of fruits, vegetables and whole grains and, if possible, eat organic.

7. Be Positive. Sadly, we are often the ones who sabotage our own happiness without even realizing it. Negativity can bleed into many other aspects of our life, preventing us from reaching our full potential and hindering our overall happiness. Change your thinking from negative to positive and you can change your life!

If you’re a mom, how do you stay healthy and happy?

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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