Blog - Page 3 of 11 - Inspired Changes Health and Nutrition

Energy Foods

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment

Energy Foods

Find energy fast by investing in these top ten foods!

1. Banana– serving size  small – Category – Fruit – Bananas are a rich source of potassium and a natural source of Iron.

2. Oatmeal – Plain – Serving size 1/2 cup – Category- Grain – Oats are a great source of Vitamin E, zinc, selenium,copper,Iron,manganese,magnesium. Oats are a good source of protein too.

3. Blueberries  – Fresh or Frozen – Serving size 1/2 cup – Category – Fruit- BlueBerries are very rich in antioxidants, vitamin C, B complex,vitamin E, vitamin A, Copper, Selenium, Zinc, Iron 

4. Walnuts– unsalted – serving size-  10 of them  – Category – Protein, good fat-Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies,  that the body cannot produce. Walnuts are  a very good source of monounsaturated fats and  contain many powerful antioxidants, including ellagic and gallic acids, pus antioxidant phenols and vitamin E. The minerals copper and manganese are also found in abundance in these tasty nuts.

5. Greek Yogurt – Plain – serving size – 1/2 cup – category – Dairy- Greek Yogurt has an optimal amount of calcium, potassium, thiamine, riboflavin, vitamin B12, and phosphorus, protein.

6. Celery – Raw- Serving Size – 1 cupCelery is high in minerals and is a significant source for magnesium.  

7. Whole grain Bread –  look on the label for the first item to be 100% whole grain bread- serving size – 1 piece -Category- Grains-This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber , Selenium, and a very good source of Manganese.

8. Chicken Breast– Boneless -skinless, baked – serving size – 4oz – Category – Protein-This food is low in Sodium. It is  a good source of Vitamin B6 and Phosphorus, and a very good source of Protein, Niacin and Selenium.

9. Eggs – Organic – serving size – 2 – Category – Protein – Nutrition found in eggs are; Vitamin A, B-12, D,E, Zinc,Protein, Omega-3,Riboflavin,Niacin, Iron, Folate,Choline,Lutein and Zeaxanthin.

10. Peanut or Almond Butter – 100% Natural- serving size – 1 tbsp – Category – Protein , good fat-This food is very low in Cholesterol. It is a good source of Niacin and Manganese,iron.

Inspired Changes- Leah stocks her cupboards/fridge with these foods using them as staples to a good diet!

By Leah

Vitamin "C" rich foods

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off
Vitamin C (Ascorbic Acid) is a very important vitamin! February of every year presents a time of illness in Cananda. Living in the 4 season places somehow brings about colds and flus, therefore being more aware of eating the right foods at this time of year can prevent illness!
Some excellent sources of vitamin C are: oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are also rich sources of vitamin C.
Vitamin C is sensitive to light, air, and heat, so you’ll get the most vitamin C if you eat fruits and vegetables raw or lightly cooked.
Vitamin C is a water-soluble vitamin, meaning that your body doesn’t store it. We have to get what we need from food, including citrus fruits, broccoli, and tomatoes.

You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, substances that damage DNA. The build-up of free radicals over time may contribute to the aging process and the development of health conditions such as cancer, heart disease, and arthritis.

It is rare to be seriously deficient in vitamin C, although evidence suggests that many people may have low levels of vitamin C. Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency.

Signs of vitamin C deficiency;  include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; and a decreased ability to ward off infection. A severe form of vitamin C deficiency is known as scurvy.

Low levels of vitamin C have been associated with a number of conditions, including high blood pressure, gallbladder disease, stroke, some cancers, and atherosclerosis, the build-up plaque in blood vessels that can lead to heart attack and stroke. Getting enough vitamin C from your diet — by eating lots of fruit and vegetables — may help reduce the risk of developing some of these conditions. There is no conclusive evidence that taking vitamin C supplements will help or prevent any of these conditions.

Vitamin C plays a role in protecting against the following: Heart Disease,High Blood Pressure, Colds ,Cancer,Osteoarthritis ,Asthma.


Inspired Changes wants you to know the importance of knowing what vitamins you need to maintain a healthy body!

by Leah




in Inspiration, Leah Hemstreet by inspiredchanges 1 Comment

Everyone procrastinates about something in their lives.  We usually procrastinate about tasks we would rather not do.  We will empty the dishwasher later, or we will pack up the clothes later, or do our homework later, and on and on.  Some tasks that would take only a few minutes to complete, we procrastinate and complain about them for hours.

Usually procrastination is not a huge problem but sometimes is can be a symptom of a larger issue.  When it has a negative effect on our productivity we must look at the deeper issues behind it.  Are we procrastinating because we are afraid of failure? Or afraid of success?  Perhaps it is a way for us to rebel.  Whatever the reason, it is crucial that we examine the “why”, so we can begin to change our ways.  If we do not, it can affect all areas of our lives and lead to personal, professional, mental, and health issues.

There are many ways to combat procrastination and depending on the degree of which we procrastinate, we may have to implement a few or many changes.

A Few Tips for Fighting Procrastination

Tip 1
If you are find that time passes by but you have not completed any specific task, one of the first steps you should do is create a time log.  Just go about your usual business for a week and right down how much time you spent on each task (from morning til night).  You will be able to see exactly where you’ve wasted your time and try to determine why.

Tip 2
If making a weekly schedule is too overwhelming, plan in shorter time periods.  For instance, make a daily list of things you need to complete and budget how much time will be spent on each activity.  When you complete each task – cross it off.  This is a great visual aid and will give you motivation to finish your daily list.

Tip 3
Reward yourself.  When you complete all the items on your daily list, reward yourself with something you enjoy.  For example; watch your favourite TV show or movie, or take a long bath.  If you stick to your weekly schedule you can reward yourself with something bigger if you so desire.  This will give you incentive when you feel like procrastinating.

Following these tips will help break the procrastination cycle over time and ultimately lead to a better, happier, and more relaxed you!

Written By Amanda H

January 2012 Newsletter

in Leah Hemstreet, Newsletter by One Yellow Tree Comments are off
Hot off the presses!  You can download a copy by clicking HERE

Goal Setting

in Inspiration, Leah Hemstreet by inspiredchanges Comments are off

 I have not sat down to write anything for quite awhile now on my web-site. I have found that my energy has been used up in other areas of my life. Work, kids, house chores, meetings , events and so on!

Do you ever feel like you are almost ” Balanced” and then all of sudden your priorities change! This is the story of my life today! I woke up feeling like I was missing something , I opened up my computer to check my emails and my web-site was the first thing to greet me on my home page! I smiled and thought ” its you, where have you been” (lol more where have I been) note: I had been forgetting about the seed I planted to build my online business ! My web-site has taken a back seat lately and by acknowledging this I can now get busy writing again and nurturing the dream I have had for so long! Don’t forget to journel your dreams! I quickly got out my planner today and slotted in my online business hour so I can sit and find ways to connect with the outside world! If you have any feedback on discussions you are interested in, please visit me on my web-site and let me know how I can help you!

Health and Happiness,


Coconut Curry Lentil Soup

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment


Coconut Curry Lentil Soup, is delicious with shrimp or chicken sautéed in butter and curry…just adds that extra zing. I have added delicious roasted yams to the soup. The sweetness was so complimentary and it gave it a bit more thickness. Also a squirt of lime is so tasty.

  • Try adding chopped apple and raisins, pour over chicken breast, bake in the oven until chicken is done, serve over rice for a delicious curry dish.
  • More goodness for this soup…add lots of extra veggies and chicken for a delicious curry chowder!!
    Add a tin of tomatoes and puree for a delicious change.
  • Visit this link for more healthy food  recipes!

Inspired Changes is excited to have found this healthy food company!  Thank you Clare for the gift of this soup~!

My family and I enjoyed their Coconut Curry Lentil Soup very much !

Inspired Changes Personal Training & Nutrition


Food Sources of Zinc

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off
 Foods that contain ZINC ! Milligrams (mg)
per serving
Percent DV*
Oysters, 6 medium, breaded and fried 76.7 511
Beef shanks, cooked, 3 ounces 8.9 59
Crab, Alaska king, cooked, 3 ounces 6.5 43
Pork shoulder, cooked, 3 ounces 4.2 28
Breakfast cereal fortified with 25% of the DV for zinc, ¾ cup serving 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Chicken leg, roasted, 1 leg 2.7 18
Pork tenderloin, cooked, 3 ounces 2.5 17
Baked beans, canned, ½ cup 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Yogurt, fruit, low fat, 1 cup 1.6 11
Raisin bran cereal, ¾ cup 1.5–10.8 10–72
Chickpeas, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Almonds, dry roasted, 1 ounce 1.0 7
Milk, whole, 1 cup 1.0 7
Chicken breast, roasted, ½ breast with skin removed 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, boiled, ½ cup 0.9 6
Kidney beans, cooked, ½ cup 0.8 5
Oatmeal, instant, 1 packet 0.8 5
Flounder or sole, cooked, 3 ounces 0.3 2

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not required to list zinc content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

A deficiency of zinc can result in problems such as poor growth, difficulty in wound healing, loss of appetite, undesirable skin changes, and adverse effects on immune-system components.

NOTE:  EYE Problems

Dark spots in front of the eyes – Your body is missing the proper amounts of ; vitamins BE, CO, and ZINC  (this can create liver problems)

Conjunctivitis– Your body is  missing vitamins A, B2, C (B6, ZINC)

Tics of eyelids – Your body is missing proper amounts of magnesium, vitamins B2, B6, ZINC

Inspired Tip of the day : Growing Grey Hair these days-   Make sure your getting your proper daily amounts  of Vitamin A and Zinc! Having Coarse, brittle hair is from a  lack of ZINC in the body!

We hope ‘Inspired Changes Health and Nutrition”  has brought some NEW information to you today!

Toxic Chemicals can make you Over-Weight

in Leah Hemstreet, Weight Loss, Wellness by inspiredchanges Comments are off

Are you aware of what you PUT on your skin? Do you know toxic chemicals can contribute to making you over- weight! Look for all naturals products to use that contain NO PEGs. PEGs impact the hormonal system and the brain and create a toxic burden in the body. They may cause memory loss. Toxins include ;Look for the big “E” in all cosmetics,lotions,sunscreens etc ,MEA,DEA,TEA or triethanolamine.

Inspired Changes looks to bring you information worth your while!

Please visit

Healthy Whole Wheat Pizza

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Healthy Whole Wheat Pizza
Make in only 20 minutes .This homemade pizza is more than delicious.It’s wholesome,healthy,and ready in less than it takes to have it delivered!

Whole Wheat Pizza
1/2 cup lukewarm water ( 110 F)
1 tablespoon canola oil
1 teaspoon quick-rise active dry yeast
1/2 teaspoon honey
1 1/4 cups whole wheat flour

1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 cup thick tomato sauce
1 cup shredded part-skim mozzarella cheese
Add assorted variety of colorful veggies by choice!

In a large bowl, combine the water,oil,yeast,and honey.
Stir to dissolve the yeast.Add the flour,garlic powder,and onion powder. Mix thoroughly.
Let the dough rest for 5 minutes.
Coat a 12-inch pizza pan with non-stick spray. Place the dough on it and shape into an 11-inch round. Spread on the sauce,leaving a 1/2- inch
Sprinkle with the cheese.

Bake at 475 F for 12 minutes.

For a Healing Food Pizza try these Variations:

*Use Low-fat Cheese

* Make a hawaiian pizza by topping the tomato sauce with unsweetened
pineapple ( crushed and drained), halved seedless grapes, and raisins.

* Replace the tomato sauce in the basic recipe with Mexican salsa. Top
with sliced hot peppers and shredded low-fat Monterey Jack Cheese.

* For a dessert pizza, omit the tomato sauce and top the crust with sliced fruit,
chopped nuts, and a mild cheese, such as low-fat Muenster or Havarti.

Enjoy by Inspired Changes! Let us know how you enjoy this! Pizza shared by Healing health foods.

Skinny Summer Body & Fashion

in Leah Hemstreet, Wellness by inspiredchanges Comments are off

How to NOT feel fat again, VOWS for SUMMER

I WILL buy at least one lightweight tunic.
I WILL give up my illusions of string bikinis and get a sexy one-piece.
I WILL stop talking about my weight and select a shaper swim suit.
I WILL make sure I have a great cover up for my swim suit.
I WILL take advantage of lightweight summer sweaters.
I WILL have at least one killer black swim suit I can rely on.
I WILL cut out the size tag and not worry about it ,just feel good in it.
I WILL give up the belly ring.
I WILL accessorize my swimsuits as I do all my clothes- with stylish shoes,jewelry,cool bag,sunglasses,and a hat.

Vows for my Body this Summer

I WILL take up Pilates and Yoga 3 days per week for 60 minutes.
I WILL walk outside 3-4 days per week for 60 minutes.
I WILL drink 8 cups of water per day, adding freshly squeezed lemon to it.
I WILL eat one small apple per day.
I WILL eat at least one cup of fresh vegetables per day.
I WILL eat 5-6 small light meals throughout the day to feel and look lighter.

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