Blog - Page 4 of 11 - Inspired Changes Health and Nutrition

Be a Role model for your Children!

in Inspiration, Leah Hemstreet by inspiredchanges Comments are off

Who was your role model when you were growing up? Look at them now are they living their life the way you imagined them to be? Are they still your role model? 

My role model was my cousin Shelley, I loved her personality, the way she dressed, the way she spoke, she smiled , laughed and everyone felt her presence. Today I look at her and smile with “gratitude” that she is still in my life and still a great role model to even my children. She is a lovely lady who has been very successful on every level. She has a kind heart and cares for those around her. She is family orientated and her smile lights up any room. Thank you Shelley for being a wonderful role model for me.

Inspired Changes inspires you to make healthy changes!


Spring into fitness tips

in Fitness, Leah Hemstreet by inspiredchanges Comments are off

Day #27 Blog

Spring into fitness tips

* Get outside everyday  for 20-30 minutes
* Buy suitable clothing to hike,bike,run,jog and walk outside daily
* Put a spring in your step by jogging every so often
* Make a date with a friend for a hike in the forest for 60 minutes,pack a nutritious snack!
* Plan outdoor trips to learn more about where you live
* Take your family on one outdoor event per week
* Eat an apple on your walk
* Sit by the ocean air
* Join a boot camp class outdoors
* Hike your local hill/mountain side once a week
* Join a sport ,soccer,baseball,field hockey,football,tennis
* Join a community run for 5 to 10 km, work up to it my training 2 months in advance

Inspired Changes promotes a healthy lifestyle!

Cell phones in Public!

in Inspiration, Leah Hemstreet by inspiredchanges Comments are off

How important is your cell phone to you? Do you go anywhere without your cell phone? Do you feel ” free” by having a cell phone or do you feel total distraction every time you try to do something be it at home or out of home? Do you even own a home telephone anymore?Do you text or actually talk to the person on the other end of the phone?

I miss some parts of my old life when I walked out the door and returned home when I said I would be home.However, tonight I went on a date with my husband and we shut off our phone , told our oldest daughter where we would be if she needed us, and had our date without any phone calls. It was great to have a connection without distraction.

 I have found cell phones to create stress by waiting for the darn thing to ring ,then  it doesn’t, or when I need to use my phone it dies, due to not holding a charge after a long period of time. I also find it quite costly,its a bill I never use to have.  The biggest thing I see about phones these days is, not only do I pass people texting while driving, I see them bump into people when walking, or you cannot have a conversation with them due to their phone beeping constantly.

The  distraction is always there without getting  full attention when dealing with someone who always has to check their phone. Have you stood in a bank lineup listening to someone make a business deal, or be having an arguement with their boyfriend on the phone, or lecture their teenage kids without considering who is listening? I have even had friends not know I am standing there and they are so engulfed in there phone call they wanted right on by. I feel people seem to function in their own world without enjoying the public anymore.

 Yes ,I have just spoke about the negitives here , however I have a method to this irritation I find with cell phones. I feel every person needs to learn to turn off the phone when they enter a grocery store ,or bank line up, focus on smiling to the people they walk by, look at the teller and say “thank you” for ringing through my groceries, you will probably then notice the teller is happy with you not grouchy looking.  By taking a little “sanity” time without your phone when shopping you will be creating a  lot less  stress by not doing so many things at the same time. 

Next time you have coffee,lunch etc .. with your friend,family, kids , shut off your phone and make your friend,family member feel like you want to have coffee with them. Honestly , what is wrong with being personal anymore?  We all know its todays society to talk on the run, but we must not let CELL phone run our lives. Why follow the pattern of not  connecting on a personal level with others! Instead learn to re-connect with your loved ones. When I was growing up I saw many more smiling faces and laughter than I do when I look at todays public. Todays public has blue tooths in their ears, or phones on there heads.. They forget to notice what is really going on! Let’s get back to what is happening around us in public!

Inspired Tip: Place a basket at your front door for whoever enters your home including yourself, to drop your cell phone into…This will let you know how attached you are to your phone! At least make an effort to put the phone in the basket for some part of your day!

Inspired Changes works hard to Inspire postive changes!


What's in your Fridge? and cupboards? Eating Clean!

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment

Day #25 Blog

What is in your Fridge? What food do you consume the most of? 

I am big on” EATING CLEAN” so this is what is in my fridge at the moment, I shop a few times a week to keep fruits and vegetables fresh , I buy organic when its available!

Skim Milk, White Cheddar (Light),Live Plain Yogurt,light cream cheese,Organic Brown Eggs, Egg Whites,Healthy Attitude Margarine, Lemons,Pineapple ,Oranges,Apples,strawberries,unsweetened apple sauce,grapefruit,Red,Green, Orange,Yellow Peppers, Celery, Carrots,Red Onions, Green Onions,tomatoes,Broccoli,Organic lettuce, Sweet potatoes, Mustard,Soy Sauce( low sodium), Jam (more fruit less sugar) Low-fat Mayo, Squash Soup, Lemon Juice

Most consumed product in my home   Fruits and Vegetables they take over my fridge!

 In my Freezer you will find , Blueberries,mixed berries, Salmon, Chicken Breast ,lean Turkey Breast,peas, corn, Bread -flax or whole wheat,any frozen meals I may have prepared!

In my Cupboardsyou will find, Organic Flax Cereal, Whole grain Life cereal,Oatmeal regular,raisins,soups (low sodium,low fat), organic granola bars,whole grain crackers,whole wheat pasta, Brown Rice,Jasmine Rice, tuna, ( I stalk very little canned foods, I choose to buy glass jars when able to example: unsweetened apple sauce, tomato sauces etc.. ) Tomato Sauce , lentils,kidney beans, black beans, Extra Virgin Olive Oil, Dark Chocolate for baking,Whole Wheat flour, Organic Brown Sugar, honey,Organic Peanut butter, Organic Almond butter,Light Maple Syrup,spices galore! Flax bread, whole wheat bread! Whey and Soy Protein Powder.

(Yams,sweet potatoes,Butternut  Squash)  Bananas..

One thing you will not find in my cupboards are sugar treats; Our family rule is if you want a” treat” drive to the store to get it. If its not there you will not eat it. I bake Blueberry Chocolate Banana Bread once or twice a week that is our family treat , its whole grain and good to eat! Or we choose Nature’s Candy and eat a piece of fruit to curb the sugar taste that one sometimes gets!

I would love to hear what is in your Fridge and what you consume most of?

Inspired Changes ,


Foods that burn calories

in Leah Hemstreet, Nutrition, Uncategorized by inspiredchanges 2 Comments

All foods contain calories however, some foods take so much energy to digest such as Apples that your body actually burns up the calories from them in the process of consuming them. These are called Zero Calorie Foods.

Still other amazing foods take so much energy to digest that you actually lose weight by eating them. These are known as Negative Calorie Foods.

Here is the list of Negative Calorie – Zero Calorie Foods:

Asparagus, apple, beet, blueberries, broccoli, cranberry, cantaloupe, carrot, celery, chicory, cauliflower, cucumber, dandelion, endive, garden cress, garlic, grapefruit, green bean, honeydew, hot chili peppers, lemon, lime, lettuce, mango, onion, orange, papaya, peach, pineapple, radish, raspberries, spinach, strawberries, tomato, tangerine, turnip, watermelon, and zucchini.

EXAMPLES :An average tomato will contain approximately 26 calories but it will take you 60 calories to digest it amounting in a 34 calorie loss each time you dine on it.

A stick of celery contains only 6 calories but it will take you 50 to digest it giving you a loss of 46 calories.

One hundred grams of broccoli has about 25 calories but will cause you to burn up 80 calories consuming it for a loss of 55 calories.

Have fun trying out some of these foods in your every day diet!

Inspired Changes  designs personalized meal plans for you,

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Inspired Changes Blueberry Chocolate Banana Bread

in Leah Hemstreet, Recipes by inspiredchanges Comments are off

Day #23 Blog

Inspired Changes “Secret Recipe” to Blueberry Chocolate Banana Bread

1 large Banana
1/2 cup Blueberries(frozen or fresh)
1/2 cup unsweetened apple sauce
1/4 cup butter or margarine ( I use Lactantia healthy attitude Omega 3 margarine)
2 tbsp skim milk
1/2 cup egg whites
1 whole egg

1 tsp baking soda
1 tsp cinnamon
2 cups whole wheat organic flour
1/2 cup brown organic sugar
1/4 cup oats
3 tbsp raisins
3/4 cup dark chocolate chips

Stir wet ingredients into large mixing bowl, add in dry ingredients with a fork, stir until mixture is
creamy, pour into glass banana bread pan.
Bake at 325 degrees for 65 minutes! Poke with a fork if it comes out clean its ready!
Let sit for 30 minutes before serving!

Calories per slice ( good slice ) = 200 calories

This recipe is my family favorite, my 3 yr old daughter loves to stand at the counter and stir all the ingredients in the bowl and scoop the mix into the banana bread pan and say ” I just made  you a  Greatttt banana bread Momma” with a smile as she is eating the chocolate chips out of the bowl!

Hope you enjoy it!

Inspired Changes


Vegetarian Lasagna

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Vegetarian Lasagna

2 tbsp (25 mL) extra-virgin olive_oil
1 onion, diced
4 cloves garlic, minced
1/4 tsp (1 mL) hot_pepper flakes
2 zucchini, diced
2 sweet red peppers, diced
1 eggplant, diced
1 bay_leaf
1/2 tsp (2 mL) each dried thyme and oregano
1/2 tsp (2 mL) each salt and pepper
1 can (28 oz/796 mL) whole tomatoes
1/4 cup (50 mL) each chopped fresh basil and parsley (or all parsley)
2 eggs
1/4 tsp (1 mL) ground nutmeg
1 tub (475 g) ricotta cheese
3 cups (750 mL) shredded mozzarella cheese
1 cup (250 mL) grated Parmesan cheese
15 lasagna noodles (about 10 oz/300 g)

In pan heat oil over medium heat; cook onion, garlic and hot pepper flakes until softened, about 6 minutes.

Add zucchini, red peppers, eggplant, bay leaf, thyme, oregano, salt and pepper; cook, stirring, until edges of eggplant are golden, about 10 minutes.

Stir in tomatoes, breaking up with back of spoon; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until thickened, about 30 minutes. Discard bay leaf. Stir in basil and parsley.

In bowl, beat eggs with nutmeg; stir in ricotta, 2 cups (500 mL) of the mozzarella and Parmesan cheese. Set aside.

In large pot of boiling salted water, cook noodles until almost tender, 6 minutes. Drain and transfer to cold water. Drain again and arrange one-third of the noodles in single layer in greased 13- x 9-inch (3 L) glass baking dish. Cover with 1 cup (250 mL) of the vegetable sauce.

Top with one-third of the remaining noodles; spread with one-third of the remaining vegetable sauce, then dot with half of the cheese filling. Starting with noodles, repeat layers once.

Top with remaining noodles; spread with remaining sauce. Sprinkle with remaining mozzarella cheese.

Cover loosely with foil; bake in 375°F (190°C) oven for 20 minutes. Uncover and bake until bubbly and heated through, about 25 minutes. Let stand for 10 minutes before serving. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Cover and refrigerate for up to 24 hours. Reheat, covered, in 375°F/190°C oven for 30 minutes; uncover and reheat for 15 minutes longer.) Serves 12 people!

Additional Information:

  • Using whole wheat lasagna noodles will double the fibre in this pasta dish from 4 g to 8 g per serving.

Nutritional Info
Per serving: about  
cal 359 cal
pro 19 g
total fat 18 g
sat. fat 10 g
carb 31 g
fibre 4 g
chol 83 mg
sodium 537 mg
% RDI:
calcium 35
iron 18
vit A 26
vit C 75
folate 37


My family enjoyed this recipe very much! If you are looking for NEW Vegetarian recipes this comes highly recommended by Inspired Changes!


Inspired Changes (


Blogging -20 days into it!

in Fitness, Leah Hemstreet by inspiredchanges Comments are off

Day #20 Blog

My goal was to blog for 30 days every night, I have kept it up. One night  I did re-post something from a few months back, all around I have found blogging to be enjoyable. It’s been great to search for information to blog about. I have learned new things that have tickled my brain and refreshed my memory.

I hope you have enjoyed reading the different blogs I have created this past 3 weeks. I have 10 more days to go so if there is a subject you would like to know more on , please leave me a comment or contact me via my web-site

As for today, I was reminded to fuel my body with food after exercising right away. I had a pretty hard workout for myself in class this morning and felt a bit shaky afterwards, this is due to lack of water , I was hungry, my muscles had built up their share of lactic acid during my workout. To recover, I came straight home,had an 8oz glass of skim milk, water,1/4 cup yogurt  ,1/4 piece apple. Right away I felt better, the 2 piece of whole grain flax bread with 100% peanut butter I ate before class for breakfast was completely gone after my workout. Its so important to re-fuel right away, this keeps your metabolism running high and gives you back your energy to carry out the rest of your day!

 Enjoy your evening and thank you for stopping by Inpsired Changes Blog site!

Health and Happiness to you,

Inspired Changes


The Power of Breathing RIGHT!

in Leah Hemstreet, Wellness by inspiredchanges Comments are off

I come upon a valuable book recently called ” Stop Asthma Naturally”

 written by Christine Byrne-Ralfs & Patrick McKeown.

What I learned by reading this book is;

~ Always breathe with your mouth closed, breathe in through your nose and out through your nose!

Why – Because mouth breathing creates your body to over-breathe which in return creates illnesses in your body. Think about it for just a moment. We can store fat on our body , we can store water in our body, we can go for a limited time without food and water to live. BUT we cannot go more than a few short minutes without AIR. We cannot store air. So when we over-breathe we are creating our organs to work harder than they need to. This creates many symtoms in our body such as allergic reactions,asthma,digestive problems, dizziness, sweating,shortness of breath and much more.

Why does this happen: its due to the amount of carbon dioxide levels that leave the body in a rapid force. When over -breathing takes place  your carbon dioxide levels are left very low. This is where illness sets in.

Step One– Become aware of your breathing patterns!

Step Two– Learn to breath through your nose at all times! ( If you plug one nostral you will notice one is plugged the other is free , this is normal,check in a couple hours and your plugged nostrals will change sides, your nose creates this pattern to rest and repair the nose as breathing is happening) If you suffer from a plugged nose its important to learn how to unplug it naturally- Please purchase or borrow this book above from the library to learn how to unplug your nose without using sprays or medications.

Step Three– After learning how to not hyperventilate or over-breathe like we have been talking about you will feel your body calming and illness disappearing!

Ways to heal the body;

DO NOT- over -eat, over sleep ,mouth breathe ,excessive talking,lack of physical exercise,stress, hot/cold temperatures. ( choose a well balanced diet, sleep no more than 7 hours per night, breathe through your nose all the time,talk in small amounts without feeling like your throat is drying up,exercise 30min per day,meditate/quiet the mind daily, choose room temperature water to drink and enviromental surroundings need to not be over-whelming to your body.

I Love this quote by Albert Einstein –


 X is work / Y is play/Z is keep your mouth shut”

One more KEY tip – BREATHE DEEPLY , DO NOT take BIG breaths.. There is a difference here, breathe in through the nose ,fill up your lungs and breathe out .  Do not take in more AIR than the body can handle. Practice makes perfect! Before you know it your body has made healthy changes and NOW you feel healthy.

Hopefully this information will help you as you are trying to heal your body!~

Please let me know at [email protected] if you find a healing that takes place in your body after teaching yourself how to breathe through your nose!

Thank you for stopping by Inspired Changes Blog site!

Reason,Season, or lifetime!

in Inspiration, Leah Hemstreet by inspiredchanges Comments are off

Reason, Season , or Lifetime

People come into your life for a reason, a season or a lifetime.
When you figure out which one it is,
you will know what to do for each person.

When someone is in your life for a REASON,
it is usually to meet a need you have expressed.
They have come to assist you through a difficulty;
to provide you with guidance and support;
to aid you physically, emotionally or spiritually.
They may seem like a godsend, and they are.
They are there for the reason you need them to be.

Then, without any wrongdoing on your part or at an inconvenient time,
this person will say or do something to bring the relationship to an end.
Sometimes they die. Sometimes they walk away.
Sometimes they act up and force you to take a stand.
What we must realize is that our need has been met, our desire fulfilled; their work is done.
The prayer you sent up has been answered and now it is time to move on.

Some people come into your life for a SEASON,
because your turn has come to share, grow or learn.
They bring you an experience of peace or make you laugh.
They may teach you something you have never done.
They usually give you an unbelievable amount of joy.
Believe it. It is real. But only for a season.

LIFETIME relationships teach you lifetime lessons;
things you must build upon in order to have a solid emotional foundation.
Your job is to accept the lesson, love the person,
and put what you have learned to use in all other relationships and areas of your life.
It is said that love is blind but friendship is clairvoyant.

— Unknown

Many times in my life I have come upon this poem, I cherish memories that remind me of reasons I have met people, season’s I have enjoyed with friends, lifetime reminders that I have friends who have always been there for me. I have a few friends ,I can call my lifetime friends,true friends who love me for me and support me no matter what.Thank you to those true friends of mine =) I cherish you , without you in my life my life would not be full.
Take time today to cherish those who come into your life to teach you,love you and enjoy your life’s journey with you.I Recognize that nothing in my life is fate, its all meant to be! So enjoy, write cards of joy & love to those who have touched your heart!

Inspired Changes,

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