Two Simple Tricks to Lift and Strengthen Your Butt

Archives for July 2015

Today I want to share with you how to really work your glutes effectively. Because so many people do these movement, but they’re doing them wrong! And that means you're just inviting injury and also wasting your time. So watch this short video to see exactly how to lift and strengthen your butt the right way.

Yours in health and happiness,

Danette

What's the first thing you think of when I say hormonal imbalance?

You might immediately think of women who are going through menopause, though hormonal changes affect everyone from birth to death. 

The most pronounced changes, as you know, take place when a woman is in her 40s and 50s, but symptoms can be seen as early as the mid-30s.

In fact, many women are developing symptoms earlier these days, due not only to pollution, toxins and xenoestrogens (synthetic chemicals that act as estrogen in the body), but because of diet and lifestyle.

One of the most common symptoms of a hormonal imbalance is consistent weight gain – obviously, that makes it quite challenging to maintain a healthy weight.

When your endocrine system is under stress, this causes an underproduction of certain hormones along with an overproduction of others, like cortisol.

This encourages the body to store fat for future use, creating an increase in belly fat too.

TheBalancingActofHormones

And, that’s not all – you may suffer from fatigue, which makes it hard to get motivated to workout, as well as increased cravings, digestive issues, anxiety, irritability, depression and insomnia.

All of which combine to make getting in shape and staying that way seem like practically an impossible feat.

Frustrating, isn’t it?!

But don’t give up just yet.- There is some good news too.

Eating certain foods can help correct a hormonal imbalance.

Healthy fat is one of the most essential factors for hormonal balance.

For years, you probably heard that all fat was bad, and that fat-free anything was good. But that’s just not true.

Healthy fat is necessary for producing and maintaining proper hormone function. That’s because hormones are produced using certain fatty acids and cholesterol.

If you’re missing those nutrients, hormone problems will arise because the body doesn’t have what it needs to make them.

It’s really quite simple.

If you base your meals off hormone-balancing healthy fats, clean protein, healing herbs and antioxidant-rich fruits and veggies, it will help your body to thrive and help you achieve your weight loss and fitness goals.

Healthy fats are derived from foods like coconut oil which contains lauric acid.

Lauric acid is extremely beneficial for hormonal production, and, it also offers a quick source of energy along with a boost to the metabolism.

Foods-that-Help-Balance-Hormones

Avocados are not only packed with fiber, potassium, B-vitamins, folic acid and magnesium, they’re loaded with healthy fat that helps the body absorb and use nutrients – all of which are crucial for maintaining proper hormonal balance.

Oils like hemp seed oil, olive oil and flax seed oil, nuts and seeds all offer healthy fats too.

Of course, you also need to remember that these foods need to be consumed in moderation. Be sure to measure your oils as it’s surprisingly easy to pour two tablespoons of oil into a pan instead of one.

Clean protein includes foods like beans, seeds, quinoa, wild-caught fish, pasture-raised eggs and organic pasture-raised/grass-fed beef, turkey or chicken.

When it comes to powerful antioxidants, think anything dark green or brightly colored, like kale, spinach and broccoli, carrots, tomatoes and pepper – green, yellow, orange and red, they’re all fantastic!

Spices-Herbs_195759653-760x428

Don’t forget to spice up your dishes too – there are a number of herb and spices that offer healing properties which can help keep those hormones in balance, like cumin, turmeric, cayenne, ginger and cinnamon.

The bottom line?

When your body is given the nutrients it needs, hormonal balance naturally occurs!

Yours in Health,

Danette

You’ve probably heard the term “think yourself thin,” and, immediately dismissed it as another ridiculous premise for weight loss.

But more and more studies, as well as the people who’ve successfully done it, say that it is possible – when used in conjunction with exercising and a healthy meal plan, of course.

Weight loss is actually a three-part process, including regular workouts and watching what we eat, along with our mental outlook.

Part of the reason for this is that self-defeating thoughts play a huge role in getting a dieter off track.

Without the resolve to overcome those thoughts like, “I can never do this, so what’s the point?” Or, “I have bad genes, so it doesn’t matter what I do, I’ll fail,” it’s going to be difficult or even impossible to stick with any major lifestyle change.

By practicing visualization strategies and following a few tips, you can change your outlook and accomplish your goals – virtually, “thinking yourself thin!”

First, visualize the “new you.”

Mentally picture yourself slimmer and healthier. Sit comfortably, close your eyes and clear your mind. Take a deep breath and imagine just how you’d feel, down to the details of how you might dress.

For example, you’ll walk with your head held high, have more confidence and energy – concentrate on this vision of your new self and how wonderful it feels!

Research has found that just by envisioning the image of the slimmer, healthier you, it can keep you motivated to continue healthy eating and regular exercise.

self-improvement

The key is to do it every day – it only takes a few minutes.

Here are —> 2 Words that will transform your body!

Throughout the day, pay attention to your inner dialog too. Does it sound something like, “I’m always so tired. I don’t feel like exercising,” or, does it say, “I feel strong, I have a ton of energy. I think I’ll go for a hike!

Once you tune into your thinking patterns, you’ll be more able to catch negative thinking and become aware of how it affects your energy.

If you find yourself struggling, remember, you’re only human.

None of us are perfect, and not every day will be a good one. If they were all good, we wouldn’t appreciate them, right?

If you make an unhealthy diet choice, admit that you’re human, but stop yourself from filling your mind with a cloud of judgmental thoughts.

We all need support, especially during hard times. Find a friend, family member or support group you can connect with on a regular basis.

Studies have found that those who are connected with others, whether it's in person or online, do better than dieters who try to do it all on their own.

How you see yourself is one of the greatest predictors of your ability to successfully lose weight.

If you’re trying to lose those pounds and hold onto the image of yourself as you are now, you’re more likely to make choices based on the heavier image of yourself.

As you imagine reaching your goals, you can make the best choices based on your new, healthier image.

Yours in Health,

Danette

Today, I'm doing something a little different than you are used to seeing from me. Those of you who follow me know that I am ALL ABOUT quick and easy when it comes to healthy meals.

This is a bit more like a project than most of my recipes but it is SO worth it!

Many of you end up with an abundance of fresh, flavorful tomatoes from your garden and I'm going to help you put them to good use so you can enjoy them throughout the year.

All you have to do is read the label on one of those store bought tomato sauces to realize that this in a MUCH healthier way to enjoy a tangy sauce in your recipes. So, set aside a couple hours for this and just wait until you see how much more flavorful making your own sauce is!

fresh tomato sauce

Now you have a quick, delicious sauce to grab for months to come!

Yours in Health,

Danette

By now, if you are an avid reader, you have tried my Fat Burning Chocolate Chip Cookie Dough Recipe.

It's a great way to satisfy those late night cravings and really keeps you from feeling deprived.

These protein balls are inspired by that popular recipe and they have a whopping 5 grams of protein per ball!

What an indulgent way to get some good energy and they are super easy to make and keep on hand so you are always ready to pop a quick treat in your mouth even when life gets hectic.

chocolate chip cookie dough recipe
You can play with the flavors to suit your palate too! I've made these with chocolate protein powder and nut butters like peanut and cashew give these protein balls some great variation in flavor so your taste buds won't get bored.

Enjoy!

Yours in Health,

Danette

Nothing tastes quite like Summer as much as a good, ripe, juicy watermelon!

My family enjoys this delicious fruit as much as we can while it's in season.

One way to get a refreshing and thirst quenching drink is to make your own juice. It's the best way you can be sure there are no added sugars or chemicals.

Here's a quick way to make a festive, colorful Summer drink that is both tasty and refreshing.

Watermelon Juice Recipe

This is a great drink to enjoy by the pool or serve at a party. Hope you enjoy it as much as I do!

Yours in Health,

Danette

Look, most everyone knows that you shouldn’t be drinking soda, diet or otherwise, if you want to achieve a fit, healthy body and a trim waistline.

But is drinking other carbonated beverages like carbonated mineral water, tonic water or club soda a good alternative?

The answer is unequivocally NO and here's why:

Have you ever noticed that sipping a carbonated beverage tends to make you feel fatter, even if you aren’t?

That’s because its bubbly fizz can cause gas to get trapped in your belly, which results in an uncomfortable, bloated abdomen – and, nothing is worse than feeling bloated and having to fit into a bathing suit or a sexy pair of jeans, right?!

bloated

Not only that, but many carbonated beverages contain added sodium to decrease acidity and improve taste, which is also known to contribute to bloat.

And, if you happen to suffer from digestive issues like irritable bowel syndrome, the bloating, gassy effects are likely to be even more severe.

Bloat isn’t the only issue that carbonated drinks cause.

While you probably think that you’re doing your body a favor by keeping it nice and hydrated with carbonated beverages, the truth is, you aren’t.

Carbonation actually shrinks the cells, which causes dehydration!

Dehydration leads to a lack of oxygen in the blood, which not only zaps your energy, it affects athletic performance.

Bree-dehydration-graphic

Whether you’re working hard to get fit or you’re competing in a race, feeling fatigued toward the end of a prolonged period of exercise can result if you’re dehydrated by as little as 2% of your body weight.

If you participate in high intensity interval training, consider that your ability to perform may be reduced by as much as 45% from dehydration, which corresponds to a loss of just 2.5% of body weight. That’s a significant difference!

And, if you decide to sip a carbonated beverage before exercising in hot weather, the dehydration affects are even worse. You’ll also be at a greater risk of heat-related illness, like heat stroke or heat exhaustion.

Conditions like these can interfere with both your physical strength and your mental capacity, which can lead to serious danger in some cases.

The main reason that dehydration has adverse effects on the body’s performance is due to:

♦ A reduction in blood volume 

An increase in core temperature

Lessened sweat rate

Decreased heat dissipation

Increased rate of muscle glycogen use

Decreased skin blood flow

So, what can you do if you’ve successfully kicked the soda habit by replacing it with other carbonated drinks?

First, congratulations – and, second, don’t worry, because you’ve still got options other than plain water.

One healthy alternative is to use natural flavoring, such as adding slices of your favorite fruits like lemons, oranges, limes or watermelon, to a pitcher of ice-cold water. It makes a wonderfully refreshing, and flavorful drink!

dsc_0100

Putting chopped-up fruit in an ice cube tray, adding water and freezing, is another way to enjoy a fabulous, instant flavored beverage. After the colorful fruit cubes are frozen, just put them in a glass of water and enjoy.

Naturally flavored herbal teas – meaning teas made with herbs and without any added sugars, like

Traditional Medicinals’ Raspberry Leaf or Numi’s Orange Spice, is another quick and easy way to enjoy a healthy, flavorful beverage.

Yours in Health,

Danette

Don't you sometimes wish that everything could be cooked in tinfoil?

With Summer in full swing I just want to spend any free time I can get with my girls, my husband and our doggies!

This recipe is a great healthy meal. It's quick to prep and even quicker to clean up afterwards. Salmon is an ideal fish that is full of Omega-3s and protein. Just look for wild caught and avoid the farm raised when you're shopping.

You can throw some fresh veggies in this one too. Just use whatever you have on hand and cut it up small so it cooks quickly. It's perfect on the grill too!

 Honey Glazed Salmon

Hope you are enjoying some delicious, healthy and easy to make meals with your family. Eating healthy doesn't have to be complicated!

Yours in Health,

Danette

 

Has belly bulge been undermining your body confidence?

Consider that at least part of the culprit for your puffy midsection might be bloat. While it can affect anyone, it’s especially common for women who are over the age of 40.

But, I have some good news – simply by eating certain foods, you can get your digestive system functioning optimally, and beat bloat for a flatter, sexier tummy in no time!

Remember, the sooner you put these suggestions into place, the sooner you’ll be fitting much more comfortably into your clothes, and looking fantastic too.

Yogurt.

By regularly consuming yogurt with active cultures, you’ll increase “good” bacteria in your digestive tract which helps to facilitate efficient digestion and prevent belly bloat.

fruit-smoothies-fage

But don’t choose those flavored, highly processed yogurts. To receive the benefits, look for plain, organic yogurt and add sweetness by mixing in some fresh fruit.

Fiber-rich foods.

If you’re not getting enough fiber, it can lead to constipation, which can then result in bloating. To avoid those frustrating results, eat a higher fiber diet – 25 grams per day for women and 38 for men.

fartoBL

Whole grains are one of the most common sources, but you don’t want turn to traditional wheat- based foods as there are far better choices out there, like Farro, an ancient strain of wheat, which packs a punch when it comes to fiber as well as other nutrients, including vitamins, essential fatty acids and antioxidants.

It’s also important to consume a variety of fruits and vegetables, like fiber-filled broccoli, artichokes, raspberries, blackberries and avocados.

Potassium-rich foods.

Foods that are high in potassium such as bananas, avocados, dark leafy greens and potatoes, help the body to eliminate excess water weight which minimizes your middle.

BLPotassium-Rich-Foods-For-Bloating

That extra fluid is usually there because the two main minerals that control the amount of water in your body, sodium and potassium, have become out of balance.

If your sodium level gets too high, your tissues tend to hold onto fluid. Restoring balance is possible by increasing potassium intake, optimally to 4,700 mg per day.

When rebalance occurs, the extra sodium is flushed out with the water which instantly decreases that puffy belly look.

Peppermint herbal tea.

Peppermint has the ability to activate an “anti-pain” channel in the gut which helps to soothe inflammation and bloat.

BLpeppermintTea

When you want fast relief, sipping on peppermint herbal tea helps to relax your digestive tract, helping your tummy return to normal.

Drink more water.

While it may seem counterproductive, that feeling of fullness and swelling can actually be reduced by increasing fluid intake, including drinking more water.

As you drink more H2O, the body releases fluids, which can potentially lessen bloat.

What to avoid

In addition to considering what you need to add to your diet, there are also certain foods and beverages you should avoid that can contribute to bloat.

Candy and soda are two of the worst things you can do if you want a flatter belly.

Sucking on hard candy, chewing gum or sipping through a straw, makes you swallow air. Trade those carbonated drinks for water spiked with a squeeze of lemon or herbal tea – and leave the gum and candy for just a rare treat.

Low-cal sweeteners.  These can actually harm your weight-loss efforts in addition to worsening bloat. Sugar alcohols like xylitol, sorbitol and lacitol, found in flavored waters, sugar-free, low-carb and diabetic foods, aren’t completely digested in the body.

BLnoartSweet

Bacteria in the large intestine ferments them, which causes gas as well as diarrhea.

By following these tips, you might be surprised at how quickly you’re able to achieve a visibly flatter belly – and, perhaps even a whole new pants size!

Yours in Health,

Danette