If you're serious about revving up your metabolism you're eating 6 times a day.
That means you'll, at some point, need some snacks on the go.
If your mornings are anything like mine, just making it out the door in one piece is an achievement.
The question becomes:
What are the most nutritious no-cook snacks you can make and pack in less than 5 minutes?
A healthy snack should provide a quality source of protein, carbs and some healthy fats.
Here are 5 Grab-and-Go Snacks
All you need is 5 minutes and you can pack a couple of ideals snacks for your day.
The last one is the most nutrient dense but you can feel good snacking on any of these.
1. Hummus & Carrots
It's a hit at parties because it's yummy and it works perfectly on the go too.
No directions needed, just dip away.
This gives you a good balance of macronutrients. Carrots are also high in vitamin A and fiber, while hummus is high in protein and a good source of calcium.
2. Banana Mush bowl
Vegan readers will love this concoction.
Add a banana, a scoop of greens powder, a scoop of hemp protein powder, 2 tbsp of chia seeds and pinch of cinnamon to a bowl.
Use a spoon to mash all the ingredients together until you get an even consistency. You can top it with nuts or berries to add some texture, if you like.
You end up with a balance of protein, carbs and fat, plus greens and fiber.
Place about 1 oz. of raw pistachios (also known as pistachio meats) across the center of a salmon lox strip. Wrap the lox around the nuts to form a roll and your meal is ready in way less than 10 minutes.
Salmon is a good source of protein and omega-3 fatty acids. Pistachios are high in protein, healthy fat, fiber and iron.
4. Celery and sunflower seed butter
Use a butter knife to spread sunflower seed butter in the troughs of celery stalks.
Celery is a staple vegetable that offers
high water content
fiber
vitamin A
vitamin C and
calcium.
Sunflower seed butter is higher in protein than other nut butters, plus it’s high in vitamin E, fiber and iron.
It also makes a great alternative if you are allergic to peanuts or almonds. Make sure to get the sugar-free kind.
If you need a little sweetness, drizzle maple syrup across the tops.
5. Most nutrient dense option
Scoop one cup of cottage cheese and Greek yogurt into a bowl.
Add 2 tbsp of cacao nibs, goji berries, greens powder and ground flax, and 1 tbsp of coconut sugar. Sprinkle a pinch of cinnamon over the top and blend thoroughly.
This contains plenty of protein, it’s low glycemic, high in fiber and it has a shot of antioxidants.
Try all of these on for size and go with the ones you like best. You can’t go wrong with any of them.
Yours in Health,
Danette
P.S. Please share this with your friends and I welcome your comments below.
Why is this? And more importantly, what can you do to ensure that 2020 is different?
Here are the Top 3 Reasons Resolutions Fail and the Fix.
1. Lack Of A Vision
The first reason why resolutions fail is that those setting them don’t have a clear vision. They're unsure of what it is they want to obtain.
They set a resolution that’s muddy, meaning you can’t quite see when you’ve reached it.
Let’s look at an example.
Let’s say you set the resolution to lose weight. How will you know when you reach this resolution? How much weight do you want to lose?
Be specific.
A better resolution would be: “I want to fit into my skinny jeans.”
In fact, people who are specific in the resolutions they make are 10 times more likely to attain them that those who are not specific.
Make sure that whatever your resolution is, you can envision yourself in that resolution. If you can’t see yourself obtaining it and living with it, you are suffering from a lack of a vision.
Fix It!
To fix this problem, take some time when setting your resolutions to really determine in your mind what it is, specifically, you want. It should be crystal clear – no doubts, no questions, no uncertainties.
2. Lack Of A Game Plan
The second reason many people fail with their resolution is because they have a serious lack of a game plan. When you set a goal, you can’t just dive in and hope that it comes together.
You need a roadmap to get from point A to point B.
Taking the time to figure out that road map is the best way to ensure that you realize success. Trust me when I say it’s time well-spent.
Fix It!
After setting your resolution, write down all the steps you will have to take to achieve success. What will you need to do to make it happen?
Creating a series of mini-goals is a great strategy. Plan how you will celebrate each success too!
Don’t leave anything out. The more involved your plan is, the more effective it will be.
3. Lack Of Social Support
Finally, the last reason for not achieving your resolutions is due to a lack of social support.
Do not underestimate the power that social support has.
A revealing study followed people who joined a weight loss program with at least one friend.
A whopping 95% of them finished the program and 66% keep the weight off.
Now compare that to those who went about it alone.
Only 76% finished and worse, only 24% of participants kept the weight off.
This can be a friend who’s going on the journey with you, your significant other, or a friendly co-worker who checks in daily to see how you’re doing.
This is precisely why my Challenges and Coaching programs all include an online private support group.
By the way, if you're ready for a step-by-step fat loss plan with quick and efficient workouts, delicious fat-burning recipes, and easy meal plans, join me here…
Social support is the best defense against ‘the bad day.' When you feel like giving up, you need someone there to cheer you on – to keep you going.
Fix It!
Find at least one person to be there as you work towards this resolution.
Tell them about your goal and have them be there during the hard times and to celebrate the happy times with you as well.
Also, have them serve as an accountability system to ensure that you are doing what you need to do.
Get these 3 factors in place this year as you set your resolutions. Now, you can feel confident that 2021 will be the year that you actually follow through with your intentions.
Yours in Health,
Danette
P.S. Please share this with your friends and I love reading your comments below. What are your New Year's Resolutions?
The question now is, WHERE do you find clean ingredients?!
Many local grocers have started stocking healthier items but the selection is often very limited.
The good news is…With so many online tools available out there, finding clean ingredients can be easy.
I'll even share a way for you to get $18 worth of organic freebies today so keep reading.
Keeping clean ingredients on hand eat to and use everyday will make your life so much healthier.
First, here are 3 things you WON'T GET by shopping clean.
1. No endocrine disrupting chemicals:
Endocrine-disrupting chemicals interfere with your
hormones
immune health and
disrupt fertility and development in children and adults.
Common sources
Meat
canned foods
fish
milk and its products
cleaning supplies
cosmetics and many more.
2. No toxic chemicals
Parabens
sodium lauryl sulfates(SLS)
formaldehyde are common in cosmetics like facial moisturizers, sunscreens, shampoos etc.
Common sources
Facial cleansers
nail polishes
body washes etc
3. No Synthetic colors
Synthetic colors are present in SO many products that I can't begin to list them all.
Product labels containing the codes FD&C or D&C are synthetic colors made from coal tar and petroleum dyes.
Synthetic colors are well known cancer-causing agents and are suspected in conditions like ADHD.
Common sources
Cologne
chocolates
cakes
jellies
and most packaged and pre-made foods.
These are just a few from a long list of known toxins.
You're in luck if you live in an area where health minded stores like Whole Foods and Trader Joe's a plentiful. Many readers do not.
Here are 5 great places to shop for clean ingredients.
1. Local Harvest
Local Harvest is a local organic food hub that connects people to their local resources. It features products that are clean, organic and aims at encouraging sustainable food choices.
Eatwild's Directory of Farms lists more than 1,400 pasture-based farms, with more farms being added weekly. It is the most comprehensive source for grass-fed meat and dairy products in the United States and Canada.
If you are looking to buy some organic produce in bulk, Costco is economical and you get quality products for a great price.
Bear in mind this does not apply for packaged products and supplements sold here you still have to fish around for clean ingredients.
5. Amazon.com
It is the largest online market for buying literally anything you wish. They ship everything from diapers to clothing to food.
Take advantage of the search box to find clean ingredients. Using keywords like ”organic” , ”non-GMO” , ”EWG-approved” can get you to the right products.
If you are an amazon prime member you are eligible for free shipping on certain items.
Get the most out of these tools and empower yourself to make the healthiest choices every day. Happy shopping!
Yours in Health,
Danette
P.S. If you found this helpful, please share it with your friends and I welcome your comments below.
Can you believe the common cold costs Americans a whopping $40 billion every year?!
Of course, getting a cold is not completely avoidable but prevention is better than cure.
But the question is…How can you equip your immune system to fight cold & flu?
We know a strong immune system equals a healthy body that's less prone to the common cold and other infections.
Studies reveal that an unhealthy diet severely impacts the immune system. So, it's no surprise that a well-nourished body efficiently fights off infections.
This means 2 important things.
A. You are less prone to infections
B. If you do fall sick, your recovery time is super fast.
5 Must Eat Foods that Amp Up your Immunities
1. Mushrooms
Shiitake mushrooms, particularly, are known for their ability to increase the ‘killer cells' in your body. ‘Killer cells' are a natural part of your immune system that fights off infection.
Another plus is that they are also a good source of vitamin D, which is also crucial for immune health.
2. Garlic
Garlic has sulfur-containing compounds, allicin and sulfides that help fight infection.
These compounds release when garlic is crushed and cooked.
Allicin produces and increases antibodies in your bloodstream which fights off viruses.
3.Sulfur-containing vegetables
These are also called cruciferous vegetables.
Examples include
broccoli
cabbage
kale
watercress.
These vegetables are high in immune boosters called isothiocyanates.
4.Berries
Berries are typically high in anthocyanins. They are anti-inflammatory compounds. The vibrant colors of each berry are due to the antioxidants present. If you haven't heard by now, antioxidants are powerful
not only improve the taste of food but also come with beneficial compounds that boost immune health.
A good way to include all these spices in your dish is to use Garam masala which is a combination of these spices. You'll find it used in a lot of Asian and Indian recipes.
Consuming these nutrient-dense foods is a start.
A few other tips to keep your immune system in peak shape.
Stick to clean eating principles.
Always drink plenty of water, it helps to flush out toxins and dead bacteria from your body.
Include probiotic-rich foods like yogurt, kefir, and sauerkraut. They have beneficial bacteria that boost immune health.
Make dry beans/legumes a part of your meal, at least twice a week.
Eat from a wide variety of fruits and vegetables. A good rule of thumb is to make sure your plate is colorful with all 7 colors of a rainbow.
Include raw and sprouted nuts and seeds. They're full of active enzymes, trace minerals, and vitamins that build your immune system.
Be sure to eat plenty of green leafy vegetables like kale, spinach, and other vegetables.
Buy organic when possible.
Regular exercise and restful sleep play a huge role so don't neglect either!
Yours in Health,
Danette
P.S. For a limited time, get Earth Echo Immune Boosting Collection products for 25% off. Click here to learn more.
P.S.S. Please share this with your friends and I welcome your comments below.
Busy mornings, tight deadlines, early morning flights & schedules and it does gets overwhelming.
Cooking a healthy breakfast may be last on your to-do list – I get it.
However, this should not stop you from grabbing a healthy breakfast. In fact, with a little planning, and a few tricks you're all set for a making your healthy breakfast.
You already know that breakfast is critical for giving you a head start for the rest of your day.
Smoothies are, by far, the quickest, easiest and most convenient way to pack chock full of nutrients in your morning menu.
Here are some practical tips to whip up fresh, healthy smoothies in advance.
Tips for making smoothies in advance
1.Prep, prep, prep!
Getting your ingredients ready is an essential step toward a hazzle-free smoothie making.
If you are using greens, make sure to wash them well, dry it in a salad spinner and store them in a dry clean bag. For fruits, de-seed them if required and cut them up to desirable sizes and store in a plastic bag.
2.Use single-serve bags.
This helps to make smoothie for one person, you can always double the ingredients to make smoothie for 2 or more. This also saves you from the mess of opening the bag and measuring the required amount for a single-serve smoothie.
3.Prepare a Base.
Having a base handy makes things even simple for getting a fresh smoothie anytime of the day. Green tea base, almond milk, coconut milk, mint tea make for great bases for smoothies. Be sure to use organic ingredients while preparing the base.
4.Freeze them.
Fresh blended smoothies can be frozen for several weeks to months.
I recommend this option only if you absolutely have no time to make one in the morning. Make sure you remember to defrost the smoothie in the refrigerator the night before.
Always label your freezer bags with dates. You want to use frozen smoothies with 2-4 weeks for best quality.
5.Tweak your flavors.
With a bit of creativity and experiment you can make awesome mix and match smoothies to your delight with no extra time.
For example, if you are preparing a blueberry smoothie on the first day you can add a small apple to the smoothie, on the next day pineapple or raspberries can add in a kick to your smoothie.
This is a great way to treat your taste buds with a variety so you won't get bored.
Don't be afraid to experiment!
Other tips to remember
Use clean, filtered water
Choose clean, organic ingredients as much as possible
Rotate your smoothie ingredients weekly so you consume a full spectrum of vegetables/fruits
Make sure to add hemp/ chia / flax seeds for a good dose of healthy omega-3 fats