DIVA NEWS         Inspiring All To Be Their Own Personal Best In Mind, Body & Spirit     Vol. 2

Tips & Tricks

Need Help Making Your Home DIVA Friendly?

Learn to make simple changes to your food choices to keep on the "Eat Clean To Get Lean" program. In home training including tips & tricks, conversion of your favorite recipes to be DIVA friendly. For more information or to schedule an appointment, call Bonnie Boe at (805)529-4998.

See Recipe Below

DIVAisms
"I Am Powerful, Fearless & Unstoppable!"

Feature Article

What Do All These Diet & Nutrition Terms Mean?

(These definitions are based on one serving of a food. If you eat more than one serving, you will go over these levels of calories, fat, cholesterol, and sodium.)

  • Calorie-free: fewer than 5 calories
  • Low calorie: 40 calories or fewer
  • Reduced calorie: at least 25% fewer calories than the regular food item has
  • Fat free: less than ½ gram of fat
  • Low fat: 3 grams of fat or fewer
  • Reduced fat: at least 25% less fat than the regular food item has
  • Cholesterol free: fewer than 2 milligrams cholesterol and no more than 2 grams of saturated fate
  • Low cholesterol: 20 milligrams or fewer cholesterol and 2 grams or less saturated fat
  • Sodium free: fewer than 5 milligrams sodium
  • Very low sodium: fewer than 35 milligrams sodium
  • Low sodium: fewer than 140 milligrams sodium
  • High fiber: 5 grams or more fiber

SOURCE: www.4woman.gov

Recipe Box

Bountiful Brunch
Zucchini Frittata

  • Ingredients:
  • 6 Cups Water
  • 1 3/4 cups zucchini -- diced, unpeeled
  • 6 tablespoons nonfat milk
  • 4 tablespoons fresh whole grain bread crumbs
  • 8 egg whites
  •       -0r-
  • 8 ounces egg whites -- packaged
  • cooking spray
  • 1/8 cup Low fat Parmesan cheese

Bring water to a boil in medium size saucepan. Drop in diced zucchini and bring to a boil again; cook for two minutes. Drain immediately in colander. Pour milk into large mixing bowl and soak bread crumbs for five minutes. Add zucchini. In another bowl combine egg substitute mixture and gently stir into zucchini mixture. Spray a glass pie plate with a little bit of cooking spray and then pour in zucchini mixture. Sprinkle top with Parmesan cheese. Bake in a preheated oven at 350 degrees for 30 minutes or until firm.

Yield: 6 servings

Nutritional Information:
Per serving: 75 Calories (kcal); 1g Total Fat; (9% calories from fat); 11g Protein; 6g Carbohydrate; 2mg Cholesterol; 200mg Sodium

SOURCE: Chow 4 Now Healthy Gourmet

"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over oneself."

Aristotle
Looking Ahead

  1. Each week when you come to class, please be sure to sign in, get a nametag, and get the papers & Food/Workout Tracking Sheet Before you sit down to enjoy that week's lesson!
  2. Next week we will be jumping right into our DIVA Workout so please don't forget to dress comfortably, wear tennis shoes, and bring water and a towel with you to class.
  3. Please don't forget to bring your notebook with you to class as each week as we continue to add more important DIVA information to it.
  4. Reminder: Homework not only helps keep you motivated and on track, but could also mean great rewards at the end of the Body Makeover Challenge.
Don't forget Shana, Bonnie & Carol are available for any help, questions or comments!