Diana's Activity on iChange

1. 
   

   diana posted "Hemp and Nutrition" to journal

   For those of you interested in hemp: Hemp: Nature's forgotten nutraceutical Hemp Seed and Nutrition Registered Dietitian Video:  Nutritional... show more

   For those of you interested in hemp:

   Hemp: Nature's forgotten nutraceutical

   Hemp Seed and Nutrition

   Registered Dietitian Video:  Nutritional Properties of Hemp Seed and Oil

   Hemp: Get Your Facts Straight

   
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   Public | 2010-09-02 04:19pm -0700 from the web
   

   Comment Like Motivate diana
   
   
2. 
   

   diana posted "Live Chat today, same time; different channel" to journal

   Hi iChangers, It's Live Chat day and I thought we'd try something different since some of you don't have a headset but I bet all of you have a... show more

   Hi iChangers,

   It's Live Chat day and I thought we'd try something different since some of you don't have a headset but I bet all of you have a phone.  This means you can be mobile and you don't have to sit in front of the computer.  However, you may want to, because there is a chat feature and you'll be able to see who has joined in.  Have you heard of TalkShoe?  Here's the link

   http://www.talkshoe.com/tc/87698

    

    

   You have been invited by Diana Young to join a live Community Call. Mindless Eating (Join in)
   Host: DianaYoungRD 
   Episode: EPISODE1 - Mindless Eating
   Healthy Habit Change Support Group
   Call ID: 87698
   

   Scheduled Time:
   
   Date: Thu, September 2, 2010
   Time: 05:00 PM EDT and 8:00 PM EDT
   

   
   How to participate:
   
   Call in:

   1. Dial: (724) 444-7444
   2. Enter: 87698 # (Call ID)
   3. Enter: 1 # or your PIN

   Join from your computer:

   1.   join the call
      
   2. (Optional) Become a TalkShoe member - be sure to use your iChange name so we recognize who you are
   3. Don't forget to weigh in if you haven't done so already

   
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   Public | 2010-09-02 09:15am -0700 from the web
   

   

   So sorry..can't make it tonight. Lost 3 pounds last week=21 total..Happy!

   2010-09-02 12:20pm -0400

   View 13 more comments

   

   Sheesh! I might call again just to see what Estelle sounds like. It looks like area code 724 is in Pennsylvania.

   2010-09-02 04:45pm -0700

   

   I'm in Canada. Is there a charge for this Amy?

   2010-09-02 07:58pm -0400

   Comment 1 person liked this. Like Motivate diana
   
   
3. 
   

   diana posted "Michi's Ladder" to journal

   Today I was reviewing Michi's Ladder.  Ever heard of it?  Basically, foods are broken down into 5 tiers.  If you consume foods only from the... show more

   Today I was reviewing Michi's Ladder.  Ever heard of it?  Basically, foods are broken down into 5 tiers.  If you consume foods only from the first 2 tiers you will have a near perfect diet.  I was so impressed with Michi's Ladder I wanted to share it with you.  But only the first 2 tiers.  Obviously, I want you to have a near perfect meal plan.

   Climb Michi's Ladder

   

   
   
   Eat to carve your physique!

   Michi's Ladder is a guideline, but we leave it to you to decide.If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

    

   Tier 1: The Pious Tier

   Apples, with skin
   Artichokes  
   Arugula
   Asparagus
   Avocados
   Beans
   Beets
   Bok choy
   Boysenberries
   Bran
   Broccoli  
   Broccoli sprouts  
   Brussels sprouts
   Cabbage
   Carrots
   Cauliflower  
   Celery
   Cereal, whole grain
   Chard  
   Cherries
   Citrus fruits

   Collard greens  
   Cottage cheese, nonfat
   Cucumbers
   Egg whites
   Endive
   Fish, cold water (salmon, mackerel, sardines)
   Fish, freshwater
   Flaxseed
   Garlic, fresh
   Granola, raw,
   no sugar
   Hemp seed
   Kale  
   Lettuce, romaine, green or red leaf
   Milk, nonfat  
   Milk, soy
   Muesli, raw,
   no sugar
   Mushrooms

   Mustard
   Nectarines
   Oatmeal
   Olive oil
   Olives
   Onions
   Pears, with skin
   Peas  
   Peppers
   Plantains
   Prunes
   Radishes
   Raspberries
   Refried beans, nonfat  
   Rice, brown
   Salsa, natural, no sugar
   Seitan  
   Spinach  
   Squash  
   Strawberries
   Sweet potatoes

   Tea, green or black
   Tempeh  
   Tofu  
   Tomato sauce, no sugar
   Tomatoes
   Vinegar
   Water
   Yams
   Yogurt, nonfat,
   no sugar

   Tier 2: The Happy Tier

   Apples, skinless
   Bananas
   Blueberries
   Bread, whole grain
   Cantaloupe
   Cheese, nonfat
   Chicken, skinless white meat
   Coffee, black or cappuccino with nonfat milk  
   Corn
   Cottage cheese,
   low-fat

   Cream cheese, nonfat
   Duck, free-range
   Eggplant
   Fish, farmed
   Granola or energy bar
   Grapes
   Hummus
   Juice, fresh-squeezed with pulp, no sugar
   Kiwifruit
   Mangoes
   Meal replacement
   bar
   Melon, honeydew

   Milk, 1%
   Nuts, raw
   Ostrich
   Pancakes, buckwheat
   Papayas
   Peaches
   Pineapple
   Plums
   Raisins
   Ricotta cheese, nonfat
   Soy nuts
   Soy sauce
   Squid
   String beans

   Sunflower seeds
   Tortillas,
   whole wheat
   Turkey breast
   Vegetable juice
   Veggie burger
   Venison, free-range
   Watermelon
   Yogurt, no sugar
   Zucchini

   
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   Public | 2010-08-28 03:53pm -0700 from the web
   

   

   printing that out!

   2010-08-28 05:25pm -0700

   View 2 more comments

   

   Printed it out and will be reading it tomorrow (too tired tonight, hee hee)

   2010-08-29 09:24pm -0400

   

   I don't know Diana. There's no peanut butter on here, and I don't know if I can live without it.

   2010-08-29 09:28pm -0700

   Comment Like Motivate diana
   
   
4. 
   

   diana posted "Live Chat and Weely Weigh-in" to journal

   It's Live Chat Day.   We'll discuss the success and challenges you had during the week, wrap up "Navigating the Grocery Store and Food Labels"... show more

   It's Live Chat Day.   We'll discuss the success and challenges you had during the week, wrap up "Navigating the Grocery Store and Food Labels" and start talking about "Mindless Eating".

   Diana's Live Chat Group page:  http://www.ichange.com/group/diana-s-live-chat

   Times of the Live Chat:
   2pm PST/ 5pm EST
   and
   5pm PST/ 8pm EST

   Link for live chat:
   http://www.ichange.com/group/diana-s-live-chat/chat

   
    A webcam and microphone or headset is highly recommended but not necessary. 
   
   

   Don't forget to weigh in for the week.

   
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   Public | 2010-08-26 07:45am -0700 from the web
   

   Comment Like Motivate diana
   
   
5. 
   

   diana posted "Live Chat and Weigh in Reminder" to journal

   It's Live Chat Day.   We'll discuss the success and challenges you had during the week, portion control and touch on next week's topic: ... show more

   It's Live Chat Day.   We'll discuss the success and challenges you had during the week, portion control and touch on next week's topic:  Navigating the Grocery Store and Food Labels.

   Times of the Live Chat:
   2pm PST/ 5pm EST
   and
   5pm PST/ 8pm EST
   
    A webcam and microphone or headset is highly recommended but not necessary. 
   http://www.ichange.com/group/diana-s-live-chat/chat

   Don't forget to weigh in for the week.

    

    

   
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   Public | 2010-08-19 09:43am -0700 from the web
   

   

   Sorry I can't join you tonight :( Enjoy!

   2010-08-19 04:30pm -0400

   

   Can't access the page :(

   2010-08-19 05:02pm -0700

   Comment Like Motivate diana
   
   
6. 
   

   Healthy Eating Tips From ADA

   by Diana Young

     Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall... show more

   

    

   Eat at least three meals a day and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.
   
   Balance your plate with the right portions of a variety of foods. Half your plate should be filled with vegetables, one fourth with lean meat, poultry or fish and one fourth with grains. To round out your meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert.
   
   Try changing from a large dinner plate to a smaller one.
   
   Start your meal with low calorie foods like fruits, vegetables and salads.  Then move on to the main course and side dishes.
   
   Pick one place to sit down and eat at home. Eating unconsciously while doing other things, like watching TV, may lead to eating more than you think.
   
   Know when you’ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes
   for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, fast eaters—slow down and give your brain a chance to get the word.
   
   Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.
   
   Become portion savvy. Keeping tabs on your portion sizes helps you manage your calorie intake—a must in any effective weight management strategy. Try this: without using a measuring cup, pour what you think is one cup of dry cereal or one-half cup of rice or pasta into a bowl. Now check the actual amount with a measuring cup. How close is your estimate?
   
   Snack smart. Choose snacks by the calories and nutrients they provide. Include snacks as part of
   your daily calorie allowance and limit portions to one serving. Plan for nutritious snacks to prevent
   between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.
   
   Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness—plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
   
   To help control body weight, the Dietary Guidelines for Americans recommends that adults be physically active for about 60 minutes a day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, you may need to check with your doctor concerning increased physical activity.
   
   Make sure your weight loss plan is right for you.
   Does it include:
   • Foods from all food groups?
   • The right number of servings from each group?
   • Food you will enjoy eating for the rest of your life?
   • Foods you can buy at the supermarket?
   • Some of your favorite foods?
   • Foods that fit your budget and lifestyle?
   • Regular physical activity or exercise?
   If the answer is “yes” to all the questions, your weight loss plan is right for you.

    

   Source:  The American Dietetic Association

   
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   Public | published 2010-08-18 12:56pm -0700
   
   
7. 
   

   diana posted "Weekly Wrap up" to journal

   We had 2 fantastic Live Chats today.   We talked about the different eating styles and it was determined that most people are sugar babies and... show more

   We had 2 fantastic Live Chats today.   We talked about the different eating styles and it was determined that most people are sugar babies and emotional eaters (nervous nibblers). 

   We also talked about the daily checklist and if you follow the checklist for 30 days you will develop healthy eating habits and lose weight in the process. 

   Here is the link for the checklist

   http://www.ichange.com/media/user/WWJnt2nBAUWBKXFvP3twuPTmY/media/QepdkSpV7WG9rVXO9xWcxpJ9g_f.pdf

   If you are interested in challenging yourself for 30 days let us know by posting on the group page "I'm committed to the 30 day challenge" and we'll keep you accountable. 

   http://www.ichange.com/group/30-day-challenge-3

   Send me a message if you have questions. 

   Thanks to all that participated in the Live Chat.  See you next Thursday.

   (((((hugs)))))

   Diana

   
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   Public | 2010-08-12 06:27pm -0700 from the web
   

   

   Darn. I keep forgetting about those chates. Remind me of day and time.

   2010-08-13 07:10am -0400

   

   Every Thursday 5pm and 8 pm EST. I'll remind you next week.

   2010-08-13 07:20am -0700

   

   Thank you for following up on the live chat. That is something to think about and perhaps discuss with my Dr. when I see him next. I appreciate the trouble you went thru to find this out for me. Th show more

   Thank you for following up on the live chat. That is something to think about and perhaps discuss with my Dr. when I see him next. I appreciate the trouble you went thru to find this out for me. Thanks again.
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   2010-08-13 12:25pm -0400

   Comment Like Motivate diana
   
   
8. 
   

   diana posted "Live Chat and Weigh in Reminder" to journal

   It's Live Chat Day.  We'll discuss the success and challenges you had during the week, "Food and Mood" and our new topic:  Monitoring Your... show more

   It's Live Chat Day.  We'll discuss the success and challenges you had during the week, "Food and Mood" and our new topic:  Monitoring Your Eating.

   Times of the Live Chat:
   2pm PST/ 5pm EST
   and
   5pm PST/ 8pm EST
   
    A webcam and microphone or headset is highly recommended but not necessary. 
   http://www.ichange.com/group/diana-s-live-chat/chat

    

    

   p.s.  Don't forget to weigh in for the week.

   
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   Public | 2010-08-12 06:30am -0700 from the web
   

   

   So looking forward to the chat tonight. I've really missed it for the last couple of weeks. I'll also get to try out my new microphone :)

   2010-08-12 10:41am -0400

   View 3 more comments

   

   I don't have a mic and webcam yet, but I am going to try to be there anyways...if I can figure it out this time. :)

   2010-08-12 12:06pm -0700

   

   I, too, hope to join you all tonight!

   2010-08-12 04:15pm -0400

   Comment Like Motivate diana
   
   
9. 
   

   diana posted "Eating Styles" to journal

   Eating styles refer to the way you habitually put together various eating behaviors. Some people use the same style all of the time while others... show more

   Eating styles refer to the way you habitually put together various eating behaviors. Some people use the same style all of the time while others vary the way they eat depending on the situation. Listed below are examples of eating styles:
   
   The Never Ending Eater is always putting something into their mouth even though they never actually sit down to a meal.
   
   The High-Caloric Cruncher likes to eat crunchy (usually salty) foods such as potato chips, nuts, french fries, and the like.
   
   The Sugar Babies crave the sweet things in life such as candy, cake, ice cream, and so on.
   
   The Nervous Nibbler eats in response to stress or feeling upset. They can be seen nibbling on foods at any hour of the day or night.
   
   The Jekyll and Hide Eater doesn't eat in the presence of others (Jekyll) but sneaks food when alone (Hide). This type of eating usually makes the Jekyll part of the person feel guilty and ashamed.
   
   The Big Bulk Eater only feels satisfied when they have managed to eat a large quantity of bulky food such as meat and potatoes or several slices of pizza.
   
   The Eliminator gobbles down everything in sight. For example, when they clear the table, they eat food left on plates or they finish what is left of the chocolate cake.
   
   The Party Picker cannot resist the spread of goodies left out for all to share at a party. They tend to stand near the table so as to be able to casually help themselves to the spread.
   
   The Tipsy Taker indulges when intoxicated. Alcohol consumption tends to decrease one's ability to resist taking what one wants--including good tasting foods.
   
   The Yo-Yo Eater goes on and off a diet much like a yo-yo. Consequently, the Yo-Yo Eater's weight tends to rise and fall in the same manner.
   
   The Night Stalker starves all day--eats all night. They feel OK about eating because they haven't eaten all day.
   
   The Manana Dieter overindulges today with the promise to go on a diet tomorrow. This type of eater usually overeats for the last time, many many times.
   
   
   Which of these styles do you use? Which styles prevent you from reaching your weight loss goals? Which would you like to eliminate or alter?

   
   

    

   
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   Public | 2010-08-09 06:15am -0700 from the web
   

   Comment Like Motivate diana
   
   
10. 
    

    diana posted "Do You Suffer From Emotional Hunger?" to journal

    Do You Suffer From Emotional Hunger? It’s normal to associate food with emotions.  We often turn to food to feed our feelings.  Hunger can... show more

    Do You Suffer From Emotional Hunger?

    It’s normal to associate food with emotions.  We often turn to food to feed our feelings.  Hunger can be experienced for something that is not food.  We can hunger for attention, companionship, control, love, recognition, respect, satisfaction and happiness.  A recent study revealed  75% of overeating is caused by emotions.  That adds up to a lot of unwanted calories.

    Top 10 signs you are Eating Emotionally

     

     

    
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    Public | 2010-08-06 03:58pm -0700 from the web
    

    

    I do that... :(

    2010-08-06 08:57pm -0400

    View 3 more comments

    

    This is really clear, thanks

    2010-08-07 06:13pm -0500

    

    Yes , yes yes yes!

    2010-08-10 06:46am -0700

    Comment 1 person liked this. Like Motivate diana
    
    
11. 
    

    diana posted "It's Live Chat Day at iChange" to journal

    We'll discuss the success and challenges you had during the week, how to get daily movement, and then we'll talk about the coming week "Foods... show more

    We'll discuss the success and challenges you had during the week, how to get daily movement, and then we'll talk about the coming week "Foods associated with emotion"

    Times of the Live Chat:
    2pm PST/ 5pm EST
    and
    5pm PST/ 8pm EST
    
    Meet me here for the Live Chat. A webcam and microphone or headset is highly recommended but not necessary. 
    http://www.ichange.com/group/diana-s-live-chat/chat

    
    If there is a time frame that is better for you just send me a private message and we'll add that time frame next week. 
    
    
    
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    Public | 2010-08-05 06:23am -0700 from the web
    

    

    Hope to be there. iChange and all the great people are creating a healthier me and I need to learn all I can!!! (Have lost my 13 pounds of depression eating and am over the moon about that)!

    2010-08-05 09:39am -0400

    View 5 more comments

    

    Thanks for sending the article on that "contraption" . Glad I don't have to use it...but I guess I am glad it is there for people who do!

    2010-08-06 08:15am -0400

    

    LOL, I thought you'd get a kick out of it.

    2010-08-06 06:07am -0700

    Comment Like Motivate diana
    
    
12. 
    

    15 Benefits of Exercise

    by Diana Young

    Exercise decreases: risk of diabetes high blood pressure cancer weight depression osteoporosis heart disease back pain and increases: mood sleep... show more

    

    Exercise decreases:

    • risk of diabetes
    • high blood pressure
    • cancer
    • weight
    • depression
    • osteoporosis
    • heart disease
    • back pain

    and increases:

    • mood
    • sleep
    • HDL (good cholesterol)
    • lung function
    • energy
    • bone density
    • psychological well-being

    And:

    • it tones your body so you look good in your favorite pair of jeans

     

    For adults, at least 30 minutes of moderately intense physical activity on most days of the week is recommended. If you can't do 30 minutes of continuous activity, break it down into bite size chunks. 10 minutes 3 times a day might be more your style.

    Do you know how fit you are? Here is a handy checklist to determine your fitness level. After 30 days of activity, fill out the chart again, and see how much progress you’ve made.

    Share your fitness level with us and what you are doing to take it to the next level.

     

    Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

    
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    Public | published 2010-08-04 07:11am -0700
    
    
13. 
    

    diana posted "Join Me Today for a Live Chat" to journal

    We'll discuss the success and challenges you had during the week, how to deal with diet saboteurs aka friends and family, and then we'll talk... show more

    We'll discuss the success and challenges you had during the week, how to deal with diet saboteurs aka friends and family, and then we'll talk about the coming week "How to get daily movement"

    Times of the Live Chat:
    2pm PST/ 5pm EST
    and
    5pm PST/ 8pm EST
    
    Meet me here for the Live Chat. A webcam and microphone or headset is highly recommended but not necessary. 
    http://www.ichange.com/group/diana-s-live-chat/chat

    See you on the Live Chat. 
    P.S.  If there is a time frame that is better for you just send me a private message and we'll add that time frame to next week. 
    
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    Public | 2010-07-29 08:08am -0700 from the web
    

    

    I haven't made it to one yet, I'm pretty confident this will be the day since I'm home. See you this afternoon.

    2010-07-29 11:38am -0400

    View 3 more comments

    

    Oh no! I am going to miss this! I usually works nights but I wish I had realized this was happening tonight. I would have asked to meet my friend another time.

    2010-07-29 05:52pm -0400

    

    This was way fun! Can't wait until next week :)

    2010-07-29 03:22pm -0700

    Comment Like Motivate diana
    
    
14. 
    

    diana posted "Books I'm Reading" to journal

    Currently, I am reading 2 books that I highly recommend.  The first is "Does this Clutter Make My Butt LooK Fat"  and the second is "The... show more

    Currently, I am reading 2 books that I highly recommend.  The first is "Does this Clutter Make My Butt LooK Fat"  and the second is "The Mediterranean Diet".

    The Meditarranean Diet is a no brainer - It's highly respected in the Dietetics Community.  I chose "Does This Clutter Make My Butt Look Fat" because I thought it might be entertaining, I'm 1/3 of the way through and I'm really enjoying it. 

    Would you like to read them with me?

    If so, we can discuss them in our Live Chats or on the group page. Here are the links so you can order your own copy.  

    The Mediterranean Diet
    
    Does This Clutter Make My Butt Look Fat?

     

    Has anyone read either of these books?  If so, tell us what you thought about them.  Would you recommend them to others?

          

     

    
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    Public | 2010-07-28 02:57pm -0700 from the web
    

    

    Diana, I love Peter Walsh--used to watch a show on tv that he did "Clean Sweep." Like Clean House only more intelligent. I don't have his book yet but I've heard about it and I wonder if there isn't show more

    Diana, I love Peter Walsh--used to watch a show on tv that he did "Clean Sweep." Like Clean House only more intelligent. I don't have his book yet but I've heard about it and I wonder if there isn't a link between clutter and being overweight? I know in my case its true. Taking good care of yourself should include both your body and your home.
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    2010-07-28 04:13pm -0600

    View 4 more comments

    

    Have you read "Such a Pretty Fat" by Jen Lancaster? It's a funny book about Jen trying to get into shape

    2010-07-28 05:33pm -0700

    

    No, I haven't. I'll add that to our book list.

    2010-07-28 05:47pm -0700

    Comment Like Motivate diana
    
    
15. 
    

    diana posted an entry to journal

    Did you know 5.7 million people have undiagnosed diabetes? When was the last time you had your glucose checked? Symptoms of diabetes *... show more

    Did you know 5.7 million people have undiagnosed diabetes? When was the last time you had your glucose checked?
    
    Symptoms of diabetes
    
    * Frequent urination
    * Unusual thirst
    * Extreme hunger
    * Unusual weight loss
    * Extreme fatigue and Irritability
    * Frequent infections
    * Blurred vision
    * Cuts/bruises that are slow to heal
    * Tingling/numbness in the hands/feet
    * Recurring skin, gum, or bladder infections
    
    *Often people with type 2 diabetes have no symptoms
    
    
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    Public | 2010-07-24 09:54am -0700 from the web
    

    

    An informative article. I have my blood work done every three months for my hypothryroidism ad cholesterol so am keeping a check on my sugar levels at that time, too. THanks for posting this.

    2010-07-25 12:31pm -0400

    

    Just read (and am printing off) your article entitled "Motivate Me"..what a great one! Will read and reread it. Thanks so much.

    2010-07-27 09:28am -0400

    

    Fantastic. I can't take all the credit - Dr. Zonnya taught me everything I know about motivation.

    2010-07-27 06:38am -0700

    Comment Like Motivate diana
    
    
16. 
    

    diana posted an entry to journal

    So, I get up this morning and weigh myself as I do every week and I've lost 5 pounds. How the heck did that happen? I wasn't even trying. But... show more

    So, I get up this morning and weigh myself as I do every week and I've lost 5 pounds. How the heck did that happen? I wasn't even trying.
    
    But I'm sure there's a reason:
    http://dianayoungrd.wordpress.com/2008/12/08/10-things-i-hate-about-weight/
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    Public | 2010-07-23 05:47am -0700 from the web
    

    

    SO this goes along with my question re: weighing daily vs .weekly..Changes can happen that are temporary and that could be discouraging. Thanks for posting this, Diana.

    2010-07-23 09:01am -0400

    View 9 more comments

    

    me too!

    2010-07-23 05:17pm -0400

    

    Regarding your "ideal weight" info this am...Wow! Great information! I overestimated my ideal weight at 149,; it should be 130-144. Where do I reenter the corrected weight...as I now realize that I h show more

    Regarding your "ideal weight" info this am...Wow! Great information! I overestimated my ideal weight at 149,; it should be 130-144. Where do I reenter the corrected weight...as I now realize that I have 5 additional pounds to lose.
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    2010-07-24 09:23am -0400

    Comment Like Motivate diana
    
    
17. 
    

    diana posted an entry to journal

    Looks like the attachment isn't showing up for most people. Here is the link to print the weekly meal planner for the Live Chat:... show more

    Looks like the attachment isn't showing up for most people. Here is the link to print the weekly meal planner for the Live Chat:
    http://www.ichange.com/media/user/WWJnt2nBAUWBKXFvP3twuPTmY/media/8fvDYCJsHWMb7vnRfbUQNTSyT_f.pdf
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    Public | 2010-07-22 06:37am -0700 from the web
    

    

    Do you suggest weighing daily or once a week? I like to do it daily but how often should I update it on my food/exercise page?

    2010-07-22 09:50pm -0400

    

    I try to discourage daily weighing because you will go up and down during the week and it tends to make one unhappy. So, try once a week - I usually suggest a weigh in the morning of the Live Chat.

    2010-07-22 07:09pm -0700

    

    Thanks, That will work for me as I just started yesterday.

    2010-07-23 06:35am -0400

    Comment Like Motivate diana
    
    
18. 
    

    diana posted an entry to journal

    Where did the week go? I feel like we are just getting started with the topic of meal planning. What I've noticed: Nobody sits down and plans... show more

    Where did the week go? I feel like we are just getting started with the topic of meal planning.
    What I've noticed:
    Nobody sits down and plans their meals for an entire week. Maybe I missed someone who is actually doing that. Is anyone out there planning their meals a week at a time?
    
    During the chats today I would like you to print out the attachment and have a pencil with a good eraser handy. We are going to have a workshop on planning your meals for a week. We will need the entire hour to do that.
    
    Times of the Live Chat:
    2pm PST/ 5pm EST
    and
    5pm PST/ 8pm EST (Please note: We've changed the time for this chat - it's an hour earlier)
    
    Meet me here for the Live Chat. A webcam and microphone or headset is recommended but not necessary.
    http://www.ichange.com/group/diana-s-live-chat/chat
    
    Don't forget to print the attachment and have a pencil and eraser handy.
    
    Also, did you read my article about The Plate Method? Here's the link:
    http://www.ichange.com/articles/diana/lose-weight-with-the-plate-method
    
    See you in the Live Chat.
    show less

    Public | 2010-07-22 06:33am -0700 from the web
    

    Comment Like Motivate diana
    
    
19. 
    

    Lose Weight with The Plate Method

    by Diana Young

    When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So,... show more

    

    When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So, let's take a look at "The Plate Method". This meal planning method helps increase  nutrients and fiber and lowers your intake of fat, and keeps a more consistent level of carbohydrate and calories at each meal. Here's how it works:

    Start with a 9 inch plate. Not a dinner plate, but a salad plate.
    Pretend there is an imaginary line dividing the plate in half. And then an imaginary line to divide the plate in quarters.
    1/2  of your plate or 2 quarters should consist of non-starchy vegetables like salad or broccoli.
    1/4 of your plate should consist of your protein source, for example chicken, fish or beans.
    The last 1/4 should consist of a starch like rice, potatoes, noodles or a slice of bread.

    Keep in mind that each quarter should be filled only to 1/2" deep.

    Round out your meal with 8 ounces (1 cup) of low-fat milk and a piece of fresh fruit.

    Congratulations, You have now succeeded in portion and calorie control. Practice this method at every meal and you will be well on your way to a new healthy lifestyle.

    Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.

    
    show less

    Public | published 2010-07-21 08:20am -0700
    
    
20. 
    

    diana posted an entry to journal

    Having technical difficulties with the sodium handout. So I'll just post the link:... show more

    Having technical difficulties with the sodium handout. So I'll just post the link:
    http://www.nutritioncaremanual.org/vault/editor/docs/SodiumContentofFoods.final.pdf
    show less

    Public | 2010-07-16 06:25am -0700 from the web
    

    

    Thanks Diana. So I should be trying to buy supplies on the low sodium list instead of the rest? That could be hard for lunch meats. I usually buy turkey and ham, but I think there is a lot of sodiu show more

    Thanks Diana. So I should be trying to buy supplies on the low sodium list instead of the rest? That could be hard for lunch meats. I usually buy turkey and ham, but I think there is a lot of sodium in that too.
    show less

    2010-07-16 09:45am -0400

    View 4 more comments

    

    I could get the meal planner this time, thanks a lot.

    2010-07-19 01:44pm +1100

    

    Hi Diana, I finally managed to get the Extended food list to save, so I could read it offline, Thank you. After all the time you spent trying to send the other docs, they still didn't work. I hit t show more

    Hi Diana, I finally managed to get the Extended food list to save, so I could read it offline, Thank you. After all the time you spent trying to send the other docs, they still didn't work. I hit the link, and it just took me to my page on iChange with no link for downloads, Sorry!
    show less

    2010-07-21 09:18am +1100

    Comment Like Motivate diana
    
    
21. 
    

    diana posted an entry to journal

    We had an awesome Live Chat last night. Next week we will begin one hour earlier - 8pm EST/5pm PST. Hope you can join us. One of the topics... show more

    We had an awesome Live Chat last night. Next week we will begin one hour earlier - 8pm EST/5pm PST. Hope you can join us.
    One of the topics we talked about was sodium and how too much can add water weight gain. The goal would be to consume less than 140 milligrams per serving. I'll attach a handout.
    
    We also laughed quite a bit discussing sexercise and Richard Simmons. For those of you on the chat, here is the link for the video I mentioned:
    http://www.youtube.com/watch?v=3SCJLlSf21Y
    
    This week our focus will be on meal planning. Have you planned your meals for the week?
    show less

    Public | 2010-07-16 06:20am -0700 from the web
    

    

    Thanks Diana. 8:00 pm will be great :)

    2010-07-16 09:45am -0400

    View 6 more comments

    

    It's video and audio. So, if you have a webcam and headset or microphone, use them. However, it's not necessary. But if you want to talk to me you will have to type in all your responses and questi show more

    It's video and audio. So, if you have a webcam and headset or microphone, use them. However, it's not necessary. But if you want to talk to me you will have to type in all your responses and questions.
    show less

    2010-07-24 08:20am -0700

    

    Thanks, Diana. I have both and sure hope to be there.

    2010-07-24 12:23pm -0400

    Comment Like Motivate diana
    
    
22. 
    

    diana posted "Live Chat and Weigh in Reminder" to journal

    Join me today at 9 pm EST (6 pm PST) for a Live Chat to discuss your success and challenges during the week.  We'll review the importance... show more

    Join me today at 9 pm EST (6 pm PST) for a Live Chat to discuss your success and challenges during the week. 

    We'll review the importance of drinking water and water alternatives.

    http://www.ichange.com/group/diana-s-live-chat/chat

    
    Today is weigh in day so step on the scale and let us know how you are doing. 

    Next weeks topic:  Planning Meals

    
    
    show less

    Public | 2010-07-15 10:56am -0700 from the web
    

    Comment Like Motivate diana
    
    
23. 
    

    diana posted "Break that Plateau" to journal

    Hi iChangers, I'm hearing some chatter about plateaus and some discouragement to go along with it. Review and/or print this checklist to assist... show more

    Hi iChangers,
    
    I'm hearing some chatter about plateaus and some discouragement to go along with it.
    Review and/or print this checklist to assist in breaking plateaus.  And if you need a pep talk or more information give me a shout.   ~ Diana

    
    show less

    Public | 2010-07-14 01:57pm -0700 from the web
    

    

    Thank you!

    2010-07-14 04:10pm -0500

    

    I love this. It happens to everyone at one time or another and knowing that and how to handle it is so supportive.

    2010-07-14 06:20pm -0400

    

    This is fantastic, thanks!

    2010-07-14 06:39pm -0400

    Comment 3 people liked this. Like Motivate diana
    
    
24. 
    

    Tired of Plain Water? 5 Ways to Hydrate

    by Diana Young

    Did you know there are other ways to hydrate besides plain water? 5 ways to hydrate: Green Tea In a recent study by The European Journal of... show more

    Did you know there are other ways to hydrate besides plain water?

    5 ways to hydrate:

    Green Tea

    In a recent study by The European Journal of Clinical Nutrition, Dr. Ruxton and her team from King's College, London, found that tea is healthier for your body than plain water. Tea not only re-hydrates the body, but it also contains disease-fighting antioxidants. Because of these antioxidants, drinking tea may offer protection against heart disease, stroke and many types of cancer including: lung, mouth, breast, pancreas, colo-rectal, esophageal, bladder and skin.

    Watermelon

    Along with drinking plenty of water during the day, you can remain hydrated by eating certain fruits and vegetables that contain large amounts of water. Naturally, it’s no wonder that with a 92% water content, watermelon ranks among the top foods that contain a rich supply of water. Eating watermelon for breakfast before your morning workout will not only help to keep you hydrated but this thirst-quencher will also give you the added benefits of essential nutrients such as B vitamins, vitamins A and C as well as potassium and the antioxidant lycopene.

    Chicken Noodle Soup
    Mom's flu fighting formula helps keep you hydrated with 840 mg. sodium to retain the fluid and 14 gm of carbohydrate to help you absorb it.

    Popsicles
    Popsicles are are a favorite thirst quencher for a hot summer day and they don't just have to be just for kids. With juice bars, otter pops, and sugar free varieties, you will never run out of choices. Making your own popsicles are fun to do, and you are in control of what goes in them.

    Milk
    According to Nancy Clark, sports nutritionist, milk hydrates better than Gatorade. The fat in milk can delay absorption so reach for low-fat or skim milk.

    What are you consuming to stay hydrated this summer?

    Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weight.

    
    show less

    Public | published 2010-07-13 09:31am -0700
    
    
25. 
    

    diana posted "Topic of the Week: Water" to journal

    We had an awesome live chat last night.  Thanks to everyone who participated.  This week our focus is on drinking water.    In your journal... show more

    We had an awesome live chat last night.  Thanks to everyone who participated.  This week our focus is on drinking water. 

    

     

    In your journal or on the group page tell us:

    • How many cups of water do you drink in a day?
    • Do you carry water with you wherever you go?
    • Do you flavor your water? 

     

    Nutrition note:  unsweetened green tea can be counted as part of your 6 - 8 cups per day.

     

    Water is the only drink for a wise man.  ~ Henry David Thoreau

    
    show less

    Public | 2010-07-09 05:52am -0700 from the web
    

    Comment Like Motivate diana
    
    
26. 
    

    diana posted "Live Chat and Weigh in Reminder" to journal

    Join me today for a Live Chat to discuss success and challenges we had during the July 4th weekend and how to manage "future" social situations.... show more

    Join me today for a Live Chat to discuss success and challenges we had during the July 4th weekend and how to manage "future" social situations.

    http://www.ichange.com/group/diana-s-live-chat/chat

    5 pm EST ( 2 pm PST)
    and
    9 pm EST (6 pm PST)
    

    
    Today is weigh in day so step on the scale and let us know how you are doing. 
    
    show less

    Public | 2010-07-08 06:30am -0700 from the web
    

    

    Rats, rats, rats. I forgot it was Thursday today. I'm going to try to make the second one, but no guarantees.

    2010-07-08 07:11am -0700

    View 3 more comments

    

    I don't have a cam.....sob, sob

    2010-07-08 09:14pm -0500

    

    bugtrain, you don't need a cam. Most members don't have cams. Please join us next Thursday.
    thorpfam, did someone pay you to say that? ROFLH. Thanks so much. That was so sweet.

    2010-07-08 07:35pm -0700

    Comment Like Motivate diana
    
    
27. 
    

    diana posted an entry to journal

    Nutrition Note: Please keep your calories at or above 1200 because of the risk of vitamin/mineral deficiencies. It is very difficult to meet the... show more

    Nutrition Note:
    
    Please keep your calories at or above 1200 because of the risk of vitamin/mineral deficiencies. It is very difficult to meet the RDAs (recommended dietary allowances) for most nutrients when you eat less than 1200 calories.
    
    In addition, most people need at least 1200 calories for normal physiologic functions (breathing, metabolizing food, etc). When you eat less than this, you risk slowing down your metabolism and using protein (from muscle) for energy instead of fat.
    show less

    Public | 2010-07-06 09:38pm -0700 from the web
    

    

    ok diana noted and will up my calorie intake...

    2010-07-07 12:15pm +0700

    View 5 more comments

    

    My calories were low for the last few days, but boy they were above the 1200 today, hee hee.

    2010-07-07 07:35pm -0400

    

    I have to say that is something I am finding hard, but this week is a new week and I am working to get to 1200 every day. Didn't realise until I started here how little I eat and how much a walking w show more

    I have to say that is something I am finding hard, but this week is a new week and I am working to get to 1200 every day. Didn't realise until I started here how little I eat and how much a walking workout actually burned
    show less

    2010-07-13 03:16pm +1100

    Comment Like Motivate diana
    
    
28. 
    

    diana posted an entry to journal

    Hey iChangers, We had a great live chat last night. I hope you can join me next week. Send me some ideas for time frames that might be more... show more

    Hey iChangers,
    We had a great live chat last night. I hope you can join me next week. Send me some ideas for time frames that might be more suitable for you.
    We talked about meditation, the EatSmart Nutrition Scale and triglycerides - sounds like a strange combo but I wanted to send out some written info about each.
    
    meditation:
    http://www.ichange.com/articles/diana/stress-and-the-power-of-meditation
    
    triglycerides:
    http://www.nutritioncaremanual.org/vault/editor/docs/HighTriglyceridesNutritionTherapy_FINAL.pdf
    
    EatSmart Nutrition Scale:
    Check this out! EatSmart is offering all iChange members 20% off their $75.00 price for a nutrition scale (the same scale is $89.95 on Amazon). If you are interested in improving your health by controlling the amount of foods you eat, the EatSmart Nutrition Scale™ can help you reach your goals. Just enter coupon code ..."iChange" at checkout. http://bit.ly/c9nQVv
    
    Have a great 4th of July Weekend. ~ Diana
    show less

    Public | 2010-07-02 10:48am -0700 from the web
    

    

    Link clarification for the EatSmart Nutrition Scale: http://www.eatsmartproducts.com/coupon/ichange

    2010-07-02 10:57am -0700

    

    Sorry I missed it. Away next week, but hope to make another one soon.

    2010-07-02 03:33pm -0400

    Comment Like Motivate diana
    
    
29. 
    

    diana posted an entry to journal

    Hi iChangers, We had some technical difficulties earlier today in the live chat for healthy habit change. I am so sorry. If you have time, join... show more

    Hi iChangers,
    We had some technical difficulties earlier today in the live chat for healthy habit change. I am so sorry. If you have time, join me later today at 9pm EST/6pm PST at our new Live Chat Location http://www.ichange.com/group/diana-s-live-chat/chat
    Please bookmark this link for future chats and I am also available for private chats at your request.
    Thanks.
    show less

    Public | 2010-07-01 04:54pm -0700 from the web
    

    Comment Like Motivate diana
    
    
30. 
    

    diana posted an entry to journal

    Live chat just started. Join me:
    http://www.ichange.com/group/30-day-challenge-3/chat

    Public | 2010-07-01 02:07pm -0700 from the web
    

    

    I tried - but my computer is acting up like the last time. I need to figure this out...

    2010-07-01 05:00pm -0500

    

    i dont think it is working diana, there are three of us in a room, but no one else came and my webcam wont connect

    2010-07-01 06:11pm -0400

    Comment Like Motivate diana
    
    

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