Archives for May 2015

May 30, 2015 by hiaprilw

Look, it’s no secret that regular exercise is a hallmark of a healthy lifestyle.

Regular workouts boost the immune system, promote cardiovascular health, reduce stress, increase stamina and energy, and offer a whole host of other benefits.

But let’s focus for a minute on your body’s largest organ—your skin. Regular physical activity brings with it at least eight ways your skin rewards you for working out.

Regular Exercise:

1. Gives you radiant, glowing skin! Exercise promotes healthy circulation that allows the blood access to the skin bringing fresh supplies of oxygen and nutrients to the cells. When you exercise you look and feel better!

2. Keeps the skin looking younger. Regular exercise can slow down and even reverse the aging process according to researchers at McMaster University in Ontario, Canada. Exercise helps you maintain soft, supple skin.

3. Gets rid of cellulite. Cellulite is nothing more or less than fat! The older we get, the more prone we are to develop cellulite. Targeted exercises can make that fat disappear, leaving the skin smooth and firm.

4. Removes dirt and grime. When you sweat, dirt and grime that’s trapped in your pores surfaces. Shower or cleanse your skin immediately following a workout to remove those toxins and impurities.

5. Muscle tone makes skin look great! Skin conforms to whatever is beneath it. Fat is soft and formless so your skin takes on its contour. But with firm, toned muscles skin displays those instead.

6. Rids the body of harmful chemicals and free radicals. Stress chemicals and free radicals cause inflammation, acne and eczema. But exercise greatly reduces those toxins and can bring relief.

7. Supports the production of collagen. Collagen is a primary building block for the cells and structure of the skin. Collagen reduces wrinkles, reverses aging of skin, tightens skin, plumps up skin and improves its elasticity. Strength training in particular creates new connective tissues that are made of protein that is mostly collagen. Since the body’s natural production of collagen declines with age, exercise becomes even more important as we get older.

8. Helps keep your hormones in balance. When your hormones get out of balance it often shows up on your skin as acne or hives. Keep your hormones happy and in balance by exercising regularly.

How to Promote Healthy Skin through Exercise

Three specific outcomes we need in exercise to improve the health of our skin. You want to:

Improve blood flow

Increase lean muscle mass

Work to a sweat

The options for pursuing those three goals are almost endless. Whether you like to exercise outdoors, at the gym, or at home using techniques that rely on your own body weight, you can achieve these three goals.

Regardless of your preference, you’ll want to combine aerobics with strength training. The key to success in any exercise routine is finding something you enjoy and then sticking with it.

Other tips for a successful exercise plan may include:

♦ Find a partner or group to help keep you accountable and whose company you enjoy.

♦ Listen to music to enhance both your enjoyment and the outcome of an exercise program.

♦ Invest in workout clothes that are comfortable and practical for the kind of workout you pursue.

♦ Get plenty of sleep and combine your exercise program with a healthy eating plan.

♦ Track your progress.

If you’re not already doing so, decide today to begin experiencing all the many health benefits of regular exercise and see for yourself what it will do to give you beautiful, radiant skin!

Yours in Health,

Danette

P.S. I hope you will share this with your friends and I love reading your comments below.

May 29, 2015 by hiaprilw

I think almost all of us have tried a Fad diet at some point. Fad diets come and go, each promising miracles.

The result is always the same, they leave us feeling used an abused after new scientific evidence emerges disproving those fad diets.

The last 30 years of the “fat-free” craze is a good example.

As it turns out, fat doesn’t make us fat, but the highly processed carbs with which we replaced the fats sure did! As a result, obesity, heart disease, diabetes and Alzheimer’s (just to mention a few diseases) have risen at epidemic rates.

While it can be tricky navigating all the research out there on what’s healthy and what’s not, one word of wisdom consistently rises to the surface and seems to satisfy “common sense.”

Nearly everyone agrees: we need to stop eating fast and processed foods and simply eat whole foods: fruits, vegetables, meats, nuts, seeds, whole grains, etc.

But some reading this no doubt tripped over “whole grains.” And once again, we find ourselves in the middle of a fad diet—this one gluten-free.

Many people are of the opinion that eating gluten-free is simply healthier. But they fail to recognize that many of the gluten-free alternatives are packed with sugar and fat.

Furthermore, a g-free diet may lack the vitamins, minerals and fiber we need.

As few as 1% of Americans actually suffer from celiac disease and a few other percent are “sensitive to gluten” and “may feel better on a diet with less gluten.”

And yet, the gluten-free market is exploding as more and more people become convinced that they are gluten intolerant.

There are a variety of theories circulating as to why gluten sensitivity is on the rise:

The way we bake bread today is different. The old-world process of lacto- fermentation yields “gluten-free” bread. With lacto-fermentation bread tested only 12 parts of gluten per million, while modern baking methods using the same wheat produced bread with 75,000 ppm!
Technically the wheat grown in the US has not been genetically modified, but super hybridization and chemical and radiological mutation has occurred.
The fat-free craze drove us to eat too many carbs, many of which are grains. One doctor refers to our modern-day wheat as “Frankenwheat.” He explains that two slices of white or whole wheat bread will raise your blood sugar more than two tablespoons of refined sugar! The super-gluten in modern breads can also cause inflammation, heart disease, obesity, diabetes and cancer.

The answer to this gluten dilemma and our need for whole grains may be beautifully met by an ancient grain called farro.

Farro is actually a classification of ancient grains including: einkorn, emmer and spelt.

Italians have enjoyed farro for centuries and caches of farro have been found in Egyptian tombs, so it’s been around for a long time! In Italy, they use farro in soups, breads, pasta, as a side dish and it also makes a great hot cereal.

With its rich, full-bodied, nutty flavor farro packs twice the protein and fiber of modern wheat. Farro also performs better than wheat in vitamins, antioxidants, essential fatty acids, phosphorous, potassium, pyridoxine, and beta-carotene.

Farro is also high in iron and other minerals including magnesium.

While farro does contain gluten, it’s found in lower amounts and is easier to digest than modern wheat.

All of this qualifies farro as a superfood.

The compounds in farro have been linked with boosting the immune system, moderating blood sugar levels, and keeping energy levels strong.

In addition to the three types of farro, you can purchase each of the varieties in three forms

♦ Whole farro, in which all the bran and nutrients are left intact. (Requires soaking overnight)

♦ Semi-pearled farro, in which part of the bran has been removed.

♦ Pearled farro, in which all of the bran (fiber) has been removed.

For many people, farro offers a delicious and wholesome way to get the health benefits of a whole grain without compromising other health concerns. You can purchase farro at natural health food stores and online.

Yours in Health,

Danette

P.S. I hope you will share this information with your friends and I always look forward to reading your comments below.

May 28, 2015 by hiaprilw

Ever get a taste for something crunchy and salty? Believe me, I get those cravings too!

I have just the healthy alternative so you'll never be tempted to reach for a bag of greasy potato chips again! These are super quick to prep and uses the oven as a dehydrator like we did with the strawberries last month.

Plus, what else are you going to do with ALL of those zucchinis from your garden this year?

Crunchy Baked Zucchini Chips

INGREDIENTS:

4 medium organic zucchini
Salt
Pepper
Paprika
4 tablespoons extra virgin olive oil

DIRECTIONS:

1. Preheat oven to 250ºF.

2. Wash, dry and thinly slice zucchini with a mandolin or knife, about 1/8” thick.

3. Spread zucchini slices out on a parchment paper-lined baking sheet.

4. Drizzle or spray with olive oil and sprinkle desired topping on top. (be careful not to use too much)

5. Bake 1 1/2 hours, making sure to check on them every 10 minutes after the first hour.

6. Serve immediately after removing from oven for maximum crunchiness, they tend to get softer after cooling. Chips can be reheated.

Zucchinis are so flavorful and contains significant quantities of potassium, folate, and vitamin A! Pop these in the oven on Friday night and you have the perfect crunch craving buster to enjoy on movie night!

Yours in health,

Danette

P.S. If you liked this recipe, please share it with your friends and I always enjoy reading your comments below.

You may also be interested in:

SWEET POTATO CHIPS

Healthy Fries? Are We Dreaming?

Avocado Fries with Sweet Chipotle Dip

May 27, 2015 by hiaprilw

If you've ever had “Dippin' Dots” style ice cream, you know 1st hand why it's so popular. My Frozen Yogurt Drops put a healthy twist on this theme park favorite that's SO much better for your waistline!

Not only are they protein packed but they are delightfully cool in the heat of Summer. Oh and the kids LOVE, LOVE, LOVE helping to make these.

You can use any flavor Greek yogurt you like and it's fun to play with color combos too. These literally take less than 5 minutes to prep and then the freezer does the rest of the work. You just have to find patience to wait while they freeze solid.

These frozen drops are the perfect guilt-free snack. You'll love popping these into your mouth and letting them melt on your tongue as an afternoon treat!

Yours in Health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

May 26, 2015 by hiaprilw

No time to workout? You can do this quick and super effective workout in just two minutes on your lunch break, when you take your kids to the park, or really any time you have a few minutes to spare. Yes, even a 2 minute workout will makes a BIG difference in the way you look and feel!

If you like this workout, you'll LOVE the quick workouts in my 7 Day Jumpstart program here:

=> How to lose 7 lbs in 7 days

Be sure to like this video, leave your comments below, and be sure to share this with your friends!

Yours in health and happiness,

Danette

May 22, 2015 by hiaprilw

In this video, I'm going to show you how to make the most nutrient-dense protein shake you could have after your workout – or first thing in the morning to start your day right.

Don't be fooled…this has a lot of superfoods that you may not think taste great together, but it's absolutely delicious! Be sure to leave your comments below and let me know what you think.

Ingredients:

1 c. water
handful dark greens (spinach, kale, chard)
1 tsp. turmeric
1 tsp. cinnamon
1/2 banana
1/4 c. frozen or fresh pineapple
1 tsp. maca powder (optional)
Protein of choice (1 scoop protein powder or 2-3 tbsp. chia or hemp seeds)

Yours in health and happiness,

Danette

May 22, 2015 by hiaprilw

Do you love spicy foods?

If so, you’re probably not happy until your mouth is on fire and your eyes are watering.

Even if you don't like spicy foods, what I am about to tell you might make you learn to love cayenne peppers. The good news is you don't necessarily have to eat cayenne to feel the benefits!

Although cayenne pepper doesn’t rank among the hottest peppers, it comes in at 30,000 to 50,000 on the Scoville scale of heat units.

When you compare them with jalapeno peppers that register just 2,500 to 8,000 units this makes cayenne peppers pretty hot!

But since this is an article about the health benefits of cayenne peppers, you might be wondering, “How can something so hot actually promote health?”

As with so many natural remedies, cayenne pepper has been used for millennia as an effective herbal treatment for a whole host of ailments.

Various peoples from all over the world, including Native Americans, have cultivated cayenne peppers as both food and medicine.

Diluted and mixed with a mild skin cream cayenne powder offers relief from

1. Osteoarthritis, rheumatoid arthritis, and joint or muscle pain
2. Nerve pain due to shingles or neuropathy
3. Pain control following an amputation or mastectomy
4. Lower back pain
5. Psoriasis

Internally, cayenne pepper has the ability to:

Improve circulation
Boost the immune system
Aid digestion by stimulating gastric juices
Treat ulcers
Relieve migraines and cluster headaches
Treat seasickness
Remedy malaria
Calm toothaches
Kill parasites
Treat the common cold

The secret ingredient in cayenne pepper

One of the mysteries behind cayenne pepper’s therapeutic properties is capsaicin (cap-say-ah-sin).

Capsaicin is what makes the pepper hot and provide it with its powerful pain-relieving properties.

But be careful not to get cayenne pepper in your eyes, open wounds, or mucus membranes as it can cause some serious burning! (Little wonder that capsaicin is a common ingredient in pepper spray!)

Also, apply cayenne infrequently and in very small quantities. Too much use could cause nerve damage.

In addition to capsaicin, these fiery little herbs are also loaded with vitamins A, B-complex, C, E, and K.

Cayenne peppers are also hot on minerals including: potassium, iron, copper, manganese, zinc, sodium, phosphorus, selenium, and magnesium.

All these wonderful ingredients render cayenne peppers:

Anti-bacterial
Anti-carcinogenic
Analgesic
Anti-fungal
Anti-diabetic

It’s hard to believe that one red-hot cayenne pepper can pack so much punch!

You can buy and apply cayenne pepper fresh, dried, powdered, or in capsule form. Because it’s so hot and so powerful, please follow the recommended guidelines and use with care.

Cayenne may aggravate acid-reflux and the gastro-intestinal tract in some people, so know your body.

Next time you get the sniffles; make yourself a ginger tea, add a teaspoon of lemon, a teaspoon of honey and a dash of cayenne pepper. The cayenne pepper will do wonders at opening up your sinuses!

Oh, and by the way, cayenne pepper is also great in food! Sprinkle a dash in your hot chocolate sometime to give it some zing!

Yours in health,

Danette

P.S. Please share this with your loved ones and I welcome your comments below.

May 21, 2015 by hiaprilw

Have you ever heard of bone broth?

You're going to love how easy it is to make something that offers so many benefits! Bone broth is power-packed with minerals and nutrients that make it especially beneficial for your health.

Making bone broth is both simple and easy. In fact, if you can boil water, you can make a healthy, delicious, bone broth that you can enjoy in a wide variety of ways.

Bone broth is made by prolonged simmering of bones, cartilage, ligaments, and marrow. This process leeches out the minerals and nutrients and produces a rich, healthful broth. The minerals and nutrients in bone broth are concentrated and easily absorbed by the body—even better than taking supplements!

What makes bone broth so healthy?

Some of the minerals and nutrients you’ll experience in bone broth include:

♦ Minerals are essential to the health of our bones, hair, nails, joints, reducing inflammation, and hundreds of other cellular processes. Calcium, magnesium, phosphorus, silicon, sulphur, chondroitin sulphates, and glucosamine are among those found in bone broth.

♦Amino acids assist the body in everything from boosting the immune system, regenerating damaged cells, the production of sperm, making bile salts, and improving sleep and memory! Bone broth contains: arginine, cysteine, glycine, proline, and glutamine.

♦Collagen and gelatin work wonders for people with food sensitivities and allergies. These nutrients protect and soothe the digestive tract, promote probiotic balance and growth, and reduce wrinkles and cellulite.

Wonderful benefits of bone broth

If your mother gave you soup when you had a cold, she knew what she was doing. We now know that the amino acids in broth help thin the mucus in the lungs and boost the immune system to speed the healing process.

Experts say, “As the health of your gut goes, so goes the health of your body.” Bone broth is easy to digest and helps restore the lining of the stomach, making it a great gut healing agent.

This is another good reason to make bone broth a regular part of your diet. But remember, you want real bone broth and not something out of a can or box. Once you try real bone broth you’ll never want a cheap imitation again!

Making bone broth also offers a creative way to stretch your grocery dollars while doing something very healthy for you and your family.

How to make bone broth

TIP: The longer you cook the bones, the more nutritious your broth will be.

Recommended simmer durations are:

♦ Poultry: 24 hours

♦Beef and other hooved animals: 48 hours

♦Fish: 8 hours

You can store the broth in the refrigerator for up to six days, or freeze it in zip-lock bags for longer storage.

You can use bone broth for soups, stews, casseroles, gravy, sauces, and sautéing. Also, substitute bone broth for water when making rice, quinoa, or couscous.

Here’s to your health and good eating!

Yours in Health,

Danette

P.S. I hope you will share this with your friends and I always look forward to reading your comments!

May 20, 2015 by hiaprilw

Now you might be asking “What the heck are zucchini noodles?” and if you haven't discovered them you're going to LOVE what I am sharing here today.

We all know pasta isn't always the best choice when we want to stay lean but veggie noodles are an IDEAL alternative to pasta! The best part is they are every bit as satisfying and even more nourishing.

A mandoline or spiralizer is the kitchen gadgets designed for making veggie noodles but you can use a veggie peeler too.

This yummy recipe serves 4 and can be whipped up quickly.