Wednesday, August 29, 2012

Baked Fillet of Fish in Foil Packets

My daughter made this for us while we were in Hawaii this last winter.  It is so good!  She used Ono but any white fish will work great.

Prep Time: 20 Minutes
Servings: 4

Per Serving
1 Leanest Protein
3 Green
3 Condiment
1 Healthy Fat

 4 - 10 ounce fish fillets, rinsed and patted dry
·1 teaspoon of fresh lemon juice
· ¼ teaspoon sea salt
  ½ teaspoon fresh pepper
·6 cloves of garlic, roughly chopped
·1 cup sliced green onion
·4 cups baby spinach leaves or chopped spinach
·3 cups plum or Italian tomatoes, roughly chopped
·2 tablespoons balsamic vinegar
·2 tablespoons chopped fresh basil
·2 tablespoons chopped fresh parsley or cilantro
·1 sprinkle of red pepper flakes, to taste
· 4 teaspoons extra virgin olive oil

1. Turn the grill to medium high heat.
If you are cooking indoors, preheat the oven to 375 F.
2. Take a large sheet of aluminum foil and place it on a large platter or tray.
3. Lay the fish fillets in the center, in a single layer then spread a little lemon juice over the fillets. Season with the sea salt and fresh pepper.
4. Next, using a large mixing bowl, combine the garlic, onion, baby spinach and tomatoes. Add the balsamic vinegar, fresh chopped herbs, red pepper flakes and toss to mix. Drizzle with extra virgin olive oil.
5. Tear off another sheet of foil the same size as the bottom sheet.
6. Turn up all the edges of the bottom sheet a bit to catch any liquid that runs to the edge.
7. Spoon the spinach-tomato mixture on top of the fish. Drizzle on any remaining olive oil left in the bowl.
8. Lay the second piece of foil on top of the fish and veggies and crimp the foil closed all around the edges to make a large packet.
9. Carry the packet with the platter or tray to the grill and carefully transfer the packet to the preheated grill. Cover the grill and cook until the fish is done- about 20 minutes or so- depending on the thickness of the fillet, and how hot your fire is. The fish should flake easily with a fork, and appear opaque. Or place foil packet in oven and cook about 20 minutes.

Enjoy this great recipe brought to you by Your Diet Diva Blog

Chocolate Kisses

Serving: 1 meal, 1 condiment

1 Medifast Chocolate Pudding
1/2 cup water
2 tsp. DaVinci sugar-free Cherry syrup 

Whisk pudding w/ water and add enough syrup to make a good consistency. Using a spoon drop onto wax paper and freeze.

Friday, August 17, 2012

Super Easy Salisbury Steak

You can use a blend of two kinds of ground meats for the patties. The turkey breast is going to be the best for lower fat content and the ground round will add more moisture. Serve with roasted vegetables for a great Lean and Green meal.

Servings: 4 

Per Serving:
One Leaner serving
¼ snack
3 condiments

¾ pound ground turkey breast
¾ pound ground round
1 packet Medifast multigrain crackers
2 large egg whites
5 sprays Cooking spray
3/4 cup water
2 tablespoons tomato paste
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups beef broth

Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2 inch thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove and set aside patties from pan; cover to keep warm. Stir in water and remaining ingredients. Add patties and bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and cook for another 5 – 7 minutes.

Do Fat Cells Ever Go Away?

Many clients have asked me the question, “Do fat cells ever go away?” so I decided to write about it today and post it to my Diva Diet Blog.

We all know that when we consume more calories than we expend, those extra calories will be stored primarily as fat regardless of whether the extra calories come from fats, carbohydrates or proteins. So how many fat cells are we born with and do we ever create new ones?

When do fat cells start to develop?
The body creates a set number of fat cells in development, which last for life. "Infants begin to develop fat cells during the third trimester of pregnancy. As a young child grows, fat cells divide and multiply in the body much the same as red and white blood cells do. Unlike red and white blood cells that dissolve and exit the body through the skin, urine and bowel, fat cells endure.

Most scientists believe that fat cells increase substantially in number during adolescence and having an elevated number of these cells is a predictor of obesity later in life. I’ve known this for many years and my heart breaks when I see the number of overweight/obese children these days.

Do fat cells multiply?
If we eat more calories than our body needs, our fat cells stretch to store these extra calories as triglycerides. The sad truth is that a person can even gain new fat cells. An obese person has at least two or three times the amount of normal cells, which continue to multiply and affect body function.

Once created, fat cells remain in your body forever; they may shrink in size when you lose weight, but they never go away. Body fat increases with age. According to the Mayo Clinic, "As you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do.”  This would indicate, as we all age, there is an even greater need to pay close attention to portion size and food choices. 

I chose this picture to illustrate what the body looks like when we are at our optimal weight and what happens as a person starts to gain weight and the fat cells become stretched and enlarged. 

Do fat cells store toxins?
Recent research being done now shows fat cells in overweight people create certain substances that are released into the bloodstream at higher levels than normal. Over time, excessive amounts of the substances begin to damage blood vessels and tissues and impair blood flow, resulting in health problems such as diabetes, high blood pressure, liver disease, cardiovascular disease and certain types of cancer.

Is there anything you can do to normalize the secretions from your fat cells? The answer is yes, and losing weight is your best option. Weight loss shrinks fat cells back to their usual size, normalizes their secretions and can reverse or prevent many of the health conditions associated with obesity.

Some experts predict that doctors may one day be able to analyze a person’s genetic make-up along with the products of their fat cells to see which compounds that are over- or under-secreting, and design an individualized dietary plan to counter the adverse effects of abnormal levels of specific secretions. Until that day, the usual diet and exercise plan is the best route to shedding pounds.

John Hopkins Health Alerts
Protean Services March 2011
Michigan Life Science Institute

Brought to you by Your Diet Diva Blog

Tuesday, August 14, 2012

Walking for Weight Loss

If you are looking for a better way to live your life, there are just simple ways for you to do that. As of this time, the incidence of overweight is increasing. When you are overweight, you are prone to develop or experience lifestyle-related diseases. One of the best ways for you to ensure that excess fats and calories will be burned is through walking. Even though walking might may seem too simple, it will make a big difference to your weight. The inches literally started to melt off my body once I incorporated walking into my daily routine. Because of my work schedule, it was easier for me to get up one hour earlier so I had time every day to fit it in and could not make any Diva excuses! I always take one day off each week.

What Does it Cost You?
The cost of being overweight is definitely high. Once you have high BMI which is a number higher than a 24, this means that you are obese and you are prone to developing lifestyle-related diseases. You can find your current BMI by going to this following link. I want to know my BMI. These lifestyle-related diseases might lead to hospitalization. Once you are hospitalized, you need to pay for your medical bills. This includes your treatment, the surgery you need to undergo (if needed), your accommodation in the hospital, service fee for professionals, laboratory fees and many more. Though there is no exact estimation of the expenses you need to spend, it will be high enough. For sure, not all people have financial resources to pay for these medical bills. Though some do have proper financial resources, they are not willing to pay for these expenses.

How Much Walking? There are lots of experts who recommend walking in order to cut your excess weight. Usually, these medical experts recommend people to at least try walking for 30 minutes every day. This is enough to facilitate a fast fat burning process in your body. Yet, these 30 minutes per day will not automatically cut down your excess weight. Rather, you need to do walking continuously 30 minutes per day plus be changing your eating habits to ensure that you can reduce excess weight. And, you must continue to walk long after you reached your goal weight.

Other Benefits to Walking.
Aside from the fact that walking will help you lose weight, this will also make your body function better. Walking at least 30 minutes per day will also promote your cardiorespiratory health. This is because of the effect of walking in terms of restoring the normal circulation in the body. Once there is proper blood circulation, your body parts will be supplied with the oxygen and nutrients from the blood. In addition to that, this will also make you feel good. Simple walking will stimulate the production of endorphins, which are natural substances in the body that will always give you a good mood.

This Diva is an Advocate! As you can see, this Diva is a BIG advocate of walking as walking will definitely induce weight loss and the figure you want to show off. If you are looking for possible ways to burn excess fats in your body, you already know that walking is one of the best options for you. Though this might take effect after several weeks, it is the cheapest way to eliminate excess adipose tissue production in your body. Just make sure that you will do your best in order to stick to this simple exercise routine. So, why don’t get started now! To quote NIKE…”Just do it”. You will love how you feel and the confidence will radiate from you.

From Your Diet Diva Blog

Wednesday, August 8, 2012

Help Me Make Bail - I'm a MDA Jailbird!!

Off to Jail She Goes!
Believe it or not...Your Diet Diva is going to jail on Tuesday, August 28th and she needs your help!! The bail amount is high and my family is having a tough time coming up with the total amount. Please help!

Fun & For a Great Organization
OK, so it's a fun jail for the vital work of the Muscular Dystrophy Association.The MDA LockUp is a community event that raises funds for people with neuromuscular diseases. After losing a good friend to one of the muscle-damaging diseases, when she was only 37, I said yes today when I was asked to go to jail and support the MDA. I hear they feed you real well while in jail!

I Might Not Get Out on Good Behavior
I might not be able to rely on good behavior to get out so that's why I need your help - I need you to donate to my bail! Just click on the "Help Your Diet Diva" link below and it will take you my very own MDA website to make a secure donation - I know that together we'll Make a Muscle and Make a Difference in the fight against muscle disease.

Click here:  Help Your Diet Diva

Thank you all in advance!

Tuesday, August 7, 2012

How to End Comfort Eating

As you know, weight management is an ongoing issue. We can find a good balance for awhile, but our lives are always changing and we encounter new things and thought patterns that can take us off course.

Over the last couple of months, I found myself snacking on things when I wasn’t hungry. I’d be working at my computer for awhile, but then I’d feel a compulsion to get up and wander to the kitchen to find something to crunch on. It was the crunch I was looking for, the satisfaction of chewing on something. I went through a bunch of rice crackers before I noticed just how much I’d eaten. For a while, I crunched on carrot sticks, at least a better alternative than the chips or rice crackers.

And, as I’ve notice the feeling of weight creeping up on me, yes, I had to buy another pair of pants.

I used the process, What Weight Represents from my book, “A Lighter You! Train your Brain to Slim your Body.” I simply imagined packaging up the weight, gave it a visual and set it out about 3 feet from me, and looked at it. Then, I imagined stepping into the weight and looked back at myself, asking, what does the weight want?

The answer that came to mind, it wanted comfort.

I had recently been dating a very amazing guy, and the sadness and loss that I’ve felt in letting go of that relationship was creating an internal fear, “ what if it happens again?” A part of me didn’t want to go through the pain of letting go. If I gained weight, I’d be less attractive and so protect myself from having another relationship that I’d have to say good bye to.

When we try to protect ourselves from the negative things that might happen, we also insulate ourselves from the good that could be. I don’t want to cut myself off from life, protecting myself and trapping myself in fears. I want to live by allowing myself to flow with the experiences of life and allowing myself to enjoy all the good that is coming to me.

To take care the part of myself that wanted comfort, I imagined wrapping it up in down blankets and giving myself positive messages and encouragement. Then, I asked my mind to notice all the positives I got from that relationship and all the gifts it brought to my life.

My life is better off for having met him and I recognized that the gifts and benefits outweighed the hard times of letting go. And, what if the next relationship I didn’t have to say goodbye? That was heartening. In fact that was hopeful and hopeful is a much better place to hang out.

So, if you find yourself needlessly snacking, mindless eating, or comfort eating ask yourself, “What do I really want?” and pay attention to the response that you get. Our habits and cravings can be reminders for us to nourish ourselves on all levels, physically, mentally, and emotionally.

You can read more about my book, A Lighter You! Train Your Brain to Slim Your Body here.  The book is based on positive mental strategies and NLP Neuro-Linguistic Programming exercises to help you achieve your ideal weight and keep it! 

Written by Holli Stokes, Author of A Lighter You! Train Your Brain to Slim Your Body

Thank You, Holli!  from Your Diet Diva Blog  

Have an article you'd like me to publish on my diet diva blog?  Send me the article and I'll see if it fits my guidelines!