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6 Foods To Keep In Your House To Help You Lose Weight

November 11, 2017 by Dawna Stone

FreshMarket_still

As a health coach and cookbook author, I provide weight loss and healthy eating tips every day. When someone is struggling to lose weight, it’s very common for me to suggest removing his or her “trigger” foods from the house.

For me, that’s anything that contains chocolate — chocolate chip cookies, ice cream bars, etc. I believe in the saying “out of sight, out of mind” when it comes to junk food.

What people often forget is that “out of sight, out of mind” can also work against us. If your healthiest food is hidden in the back of the pantry or refrigerator, or isn't even in your house, you’re less likely to eat it.

Having healthy options in your refrigerator or pantry and having them readily available can help you make better choices.

Join me for a quick and simple 5-Day Detox

Losing weight isn’t always easy, but keeping your pantry and refrigerator stocked with these six foods can help:

1. Leafy greens

Leafy greens like spinach, kale, Swiss chard, and collards provide an abundance of vitamins and minerals including vitamins A, C, K, and B6. They're also rich in foliate, potassium, and calcium. A salad loaded with leafy greens and other fresh vegetables is a great way to fill up without a lot of calories.

Keep it interesting and find other healthy ways to incorporate leafy greens into your diet like juicing, adding them to soups and omelets, or topping a healthy flatbread. Try making your own kale chips for a savory and healthy snack.

2. Nuts

People often steer clear of nuts when they’re trying to lose weight due to their high-calorie and -fat count. However, adding a small amount of nuts to my diet actually keeps me satisfied longer and allows me to eat less overall.

Enjoy a small handful every day for a dose of healthy fat. Try adding walnuts to a healthy cookie recipe, use almond meal in your muffin or bread recipes, or sprinkle pistachios over your afternoon salad.

3. Seeds

Seeds such as pumpkin, flax, sunflower, chia, and sesame are not only rich in fiber, protein, and healthy fat, but they also provide a satisfying crunch to salads, cereal, oatmeal, and yogurt.

Join me for a quick and simple 5-Day Detox 

4. Fresh fruit

Fresh fruit is a healthy and natural way to curb your sweet tooth. I love kiwi, watermelon, and just about any type of berry: strawberries, blackberries, raspberries, and blueberries.

Try adding berries to your morning oatmeal or using them in baked goods. Does that midafternoon lull have you searching for a candy bar or cookie?

Have one piece of fruit or a half-cup of berries instead — it’s sure to keep you satisfied.

5. Dried fruit

Dried fruit, although high in sugar, can find its way into a healthy diet. In fact, I’ve found that it can help when trying to lose weight, as it can be a great alternative to other sugary treats.

A small handful of dried cherries or a sprinkle of plump raisins on your salad or mixed into some plain yogurt can help keep you from feeling deprived when on a weight-loss diet.

6. Eggs

With their abundance of high-quality protein, eggs can keep you full longer, helping you reduce your overall food intake. Although an omelet or scramble is a great way to start the morning, eggs can also be added to lunch or dinner.

Try adding a hard-boiled egg to a salad, or make healthy cookies with egg whites, banana, and oat flour as your base.

Want to jump start your healthy eating? Join me for a quick and simple 5-Day Detox 

FreshMarket_still2

Super Superbowl Snacks

February 4, 2016 by Dawna Stone

Sports fan or not, the Superbowl is a classic time for friends and family to get together. Perhaps you're cheering for a specific team or player…. Or if watching the game isn't your thing, perhaps you'll be watching for the hundreds of commercials debuting during the prime time spot. Either way, who doesn't love an excuse for a gathering?

I love hosting and the prep before the party is a great way to spend some time in the kitchen with my family and create some fun meals and snacks for everyone to enjoy. For an occasion like this, I typically tap into my vault of favorite appetizers that always get rave reviews.  If you're hosting at your house, or taking a dish to a friends', here are some simple, yet delicious, recipes that you can show off.

Enjoy the game!

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These recipes can be found (along with 94 others) in “The Healthy You Diet: The 14-day Plan for Weight Loss with 100 Delicious Recipes for Clean Eating”

 

Gluten-Free Cherry Vanilla Oat Bread

April 8, 2015 by Dawna Stone

If you’re like me and love the combination of cherry and vanilla, you’ll be head-over-heels for this Cherry Vanilla Oat Bread. It’s not too sweet which makes it the perfect breakfast choice, but it’s just sweet enough that it also makes a great mid-afternoon snack or after-dinner treat.

With two little kids at home, I’m always well stocked on bananas, as they’re a quick grab-and-go snack. But this also means I often find myself with bananas that are too ripe for the kids’ taste. I found a great way to use up my over-ripe bananas and at the same time make my bread recipe extra moist without adding any dairy.

On Plate 1200x1200  Wet Ingredients 1200x1200  Pre-Baked 1200x1200 Overhead in Tray2Two Slices 1200x1200 v2

Cherry Vanilla Oat Bread
Gluten-Free, Dairy-Free
Servings
12
Servings
12
Cherry Vanilla Oat Bread
Gluten-Free, Dairy-Free
Servings
12
Servings
12
Ingredients
  • 2cups gluten-free oat flour
  • 1teaspoon gluten-free baking powder
  • 1/2teaspoon baking soda
  • 1/2teaspoon sea salt
  • 2large eggs
  • 1cup mashed ripe bananas(approximately 2-3 bananas)
  • 1/4cup honey
  • 1/4cup almond milk
  • 3tablespoons melted coconut oil
  • 1 1/2teaspoon pure vanilla extract
  • 1/2cup dried cherries
Servings:
Instructions
  1. Preheat the oven to 350°F. Line the bottom and short ends of an 8” x 4” loaf pan with parchment paper or lightly coat with olive oil.
  2. In a medium bowl, whisk together the oat flour, baking powder, baking soda and sea salt.
  3. In a large bowl, whisk the eggs. Add the mashed bananas, honey, almond milk, coconut oil and vanilla extract.
  4. Add the dry ingredients to the egg mixture and stir gently to combine. Fold in all but 10 to 12 cherries.
  5. Pour the batter into the pan and scatter the remaining cherries over the top of the loaf.
  6. Bake for approximately 45 minutes or until a wooden pick inserted in the center of the loaf comes out clean and the top is golden brown.
  7. Set the pan on a rack for 10 minutes to cool. Remove the loaf from the pan and cool completely on the rack before slicing.
Recipe Notes

(Make sure to mash the bananas before you combine them with the other wet ingredients. I’ve made the mistake of just tossing in the bananas before and although it works, it can get a little messy.)

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