Move Over Kale- Moringa is On The Scene!

Archives for January 2016

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If you've never heard of Moringa, you are not alone!

We all know greens are a powerhouse of vitamins, minerals and antioxidants. This is what gives many of them a ”superfood” status.

Kale, for instance, is all the rage and it's included in a ton of healthy recipes.

While kale certainly deserves its ”super food” status, it's not the only green leafy vegetable on the planet.

Remember, people in some parts of the world have never even heard of kale! So what is their ”kale” then?

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Let me introduce you to Moringa!!

Moringa grows in tropical regions of Africa and Southern Asia. It's known there for its medicinal and nutritional value.

All parts of moringa tree are consumed. (I'll share my own recipe for it in a minute.)

The moringa leaves and the long sticks holding the moringa pods are used for cooking. Moringa is a staple in Southern Indian cuisine.

Moringa boasts some outstanding health benefits.

  • Nutient-dense food: Moringa leaves are low calorie food, yet scores high in nutrient density. Here are some of moringa's key nutrients
  • Carotenoids:  Alphacarotene, beta-carotene,
  • Vitamin: Vitamin  A, C, E , K, B complex vitamins include B1, B2, B3, B6, B7.
  • Protein: Moringa contains all essential amino acids and is often referred to as a complete food.
  • Minerals: Magnesium, iron, calcium, phosphorus, manganese
  • Phytonutrients: Glucosinolates, glycosides, Isothiocyanates, and pterygospermin (anti-bacterial agent), the root bark provides the alkaloids moringine and spirochine.

Holistic medicine uses moringa leaves to prevent and treat certain health conditions.

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Here are 5 Ways Moringa Protects Your Health

1. Protects your cells:

Leaves of moringa both mature and tender have potent antioxidant activity against free radicals. They help protect cells and organs from oxidative damage .

2. Liver protector:

Consuming the moringa leaves and shoots of moringa can help protect your liver from damage; a perfect add on to your detox menu.

Studies show that this effect is from the presence of total phenolic compounds,  ?-sitosterol, quercetin and kaempferol, in the leaves.

3. Anti-inflammatory:

Moringa has a huge concentration of antioxidant compounds. It's often used in traditional medicine and alternative medicine as an anti-inflammatory agent.

A recent 2015 study showed that water extracts of moringa leaves can lower inflammatory causing agents.

4. Natural immune booster:

Moringa leaves are rich in protein, calcium and iron along with powerful phenolic antioxidants. These offer a fantastic boost to immune health.

Some studies also show that moringa leaves exhibit a strong anti-bacterial effect.

5. Healthy blood cholesterol:

Research conducted on animals and humans show that moringa is helpful to bring high cholesterol to healthy levels.

Buying & Storing Moringa

Moringa is available as frozen moringa leaves and dry moringa powder.

Frozen moringa leaves and moringa pods (also called Indian drumstick) can be found in Indian groceries.

Moringa leaves can be used in soups, smoothies and stir fries. Moringa powder can be used like spirulina powder in your favorite smoothie recipes.

Fresh moringa leaves can be stored in refrigerator for a week.

Remove the leaves from the stems and store it a dry container or ziploc bag. You can also freeze the leaves for long term storage.

Put your moringa to use today! Here's a delicious and easy recipe.

Moringa Leaves Dal Soup

  •  1 Tsp. coconut oil
  • 1 tsp. whole cumin seeds
  • 2 tsp. red pepper flakes
  • 1 medium onion, diced (1 ½ cups)
  • 1 tsp. salt
  • 1 cup yellow lentils, sorted and rinsed
  • 2 cups low-sodium vegetable broth
  • 1 tsp. ground turmeric
  • 1 bunch of moringa leaves stems removed and leaves chopped
  • 2 cups Water

How to make the soup

Heat oil in saucepan over medium-high heat. Stir in cumin and red pepper flakes, and sauté 1 minute.

Add onion, moringa leaves and salt, and sauté for a few more minutes until the leaves wilt.

Add lentils, vegetable broth, 2 cups water, and turmeric.

Cover, reduce heat to medium-low, and simmer 25 minutes, or until liquid is absorbed. The recipe can also be made in a slow cooker.

Remember to rotate your greens so you get a variety. This lets you reap the most benefits from these tasty plants.

Yours in Health,

Danette

P.S. Please share this info. with your friends and I always love reading your comments below.

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Did you know that when it comes to eating fruit, some do more good than others?

We’re talking about “superfruits” – and much like comic book heroes, they stand head and shoulders above other fruits.

That’s because they all do something extra.

Some are loaded with fiber, others with vitamins and minerals. Still, others offer amazing antioxidants.

Boost your weight loss and healthy eating by choosing superfruits when you’re at the market. The goal is to include at least 5 portions of superfruits into your diet every day.

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8 Superfruits That Live Up to the Hype

1. Blackberries

Don’t you get excited when you see blackberries your salad?

There’s good reason – they’re high in polyphenols, the same antioxidant in green tea.

They boost your cardiovascular health and fight cancer too. Eating one cup meets one third of your daily fiber target.

Antioxidant foods contain chemicals that neutralize free radicals in our body. They've been found to be helpful in preventing or delaying cell damage.

2. Blueberries

Want a delicious way to boost your metabolism?

You can’t do much better than blueberries.

Their high levels of manganese will keep you feeling charged up all day long. Plus, they’ve been shown to boost memory.

3. Cherries

You know how cherries have that gorgeous, deep red color?

That’s from an antioxidant called anthocyanin that lowers cholesterol and inflammation. Some studies have shown that those who eat cherries gain less weight.

Plus tart cherry juice has been linked to improved sleep, which will boost your wellbeing.

4. Oranges

Remember the old saying about “An apple a day?” (Don’t worry – we’ll get to apples soon!). It turns out that an orange a day is just as good for you.

Eating a delicious juicy orange each day gives you all the immune-system boosting vitamin C that you need.

Plus they have plenty of fiber, potassium, and calcium!

5. Apples

I told you we’d get there! Not only are apples delicious, they’re a great source of fiber too.

Their skin is full of anti-inflammatory antioxidants.

And one study showed that people who eat 5 or more apples a week have better lung function. That means you’ll get more out of your workout!

6. Pineapple

Is bloating a problem?

Try adding some pineapple chunks or slices to your salad.

Not only will it add a zingy burst of sweetness, but they contain an enzyme called bromelain. This breaks down food and gets rid of that uncomfortable “I-ate-too-much” feeling.

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7. Tomato

You may not think of a tomato as a fruit, but it is – and it’s a super one!

Tomatoes contain lycopene, an antioxidant that protects against cancer.

Add to that the fact that they’re delicious, low in calories, and high in potassium, fiber and Vitamin C.

8. Avocado

The beautiful avocado is filling and delicious. It provides you with healthy monounsaturated fats and fatty acids.

Not only can you use them instead of heavy creams for pasta sauces and in baking, but doing so will boost your heart health and lower your levels of bad cholesterol.

Want a great way to combine a bunch of these superfruits into one delicious lunch?

Try this fantastic salad from the California Avocado Commission – and feel free to sub or add in your own favorites!

Avocado and Blueberry Superfruit Salad

  • 1 ripe, Fresh California Avocado, peeled, seeded, cut in slices
  • 2 cups fresh blueberries, rinsed, picked over, well-drained
  • 2 medium sized apples peeled, cored, seeded, diced
  • 2 cups diced fresh mango chunks
  • 1 (5-oz) package mixed baby greens, or 8 cups mixed lettuces torn in bite-size pieces
  • 2 Tbsp. chopped chives or green onion
  • 2 Tbsp. walnuts, toasted*, chopped coarsely

Avocado and Blueberry Fruit Salad Dressing

  • 2 Tbsp. raw honey
  • 1/4 cup plain Greek yogurt
  • 1/4 tsp. ground cinnamon
  • 1/4 cup fresh orange or grapefruit juice
  • 1/8 tsp. salt
  • 1/8 tsp. ground white pepper

Salad

Place chopped avocado, blueberries, apple, and mango in medium bowl. Toss with about 2/3 of the tangy dressing; set aside.

Toss salad greens in large bowl with reest of tangy dressing, and distribute evenly onto 6 salad plates.

Place an equal part of dressed fruit/avocado mixture on top of each greens serving.

Sprinkle with chopped chives and toasted walnuts to serve.

*To toast walnuts: place nut pieces in dry skillet over medium-high heat and stir occasionally for about 7 minutes, or until pieces are browned lightly. Remove from heat. Let nuts cool slightly before chopping and using to garnish salad.

Dressing Instructions

In a medium bowl, mix honey, yogurt and cinnamon together until smooth and creamy. Whisk in juice; stir in salt and pepper. Taste and adjust seasoning.

So there you have it: 8 delicious super fruits to power up your good health! Enjoy.

Yours in Health,

Danette

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

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If you’re about to start a journey to improved health and you have a weight loss number in mind, then we need to talk.

Focusing on some random number in your head is one of the most self-defeating things that you can do.

As a gauge of your progress, it can play tricks on you.

It makes you believe you’re not getting anywhere or even going backwards when you’re actually getting healthier and stronger.

And a low number might tell you you’re doing great when you’re actually depleting your health.

 

Want to know what the right thing is to focus on?

Focus on:

  • how you feel
  • how your clothes fit and
  • how much stronger you are.

If you wake up in the morning and you have tons of energy and the jeans you couldn’t button a few weeks ago are feeling loose, you’re succeeding!

We spend too much time looking at numbers that don’t matter and ignoring the things that do.

Top 3 Reasons your weight doesn’t matter.

1. Remember those diets you’ve gone on in the past that made you lose a ton of weight in a day or two?

Remember how excited you were?

You were probably starving yourself and actually losing health!

When you’re working out and eating right, the number on the scale can go up for a lot of reasons, including a boost in your body’s levels of glycogen.

That’s great news, because glycogen helps you store carbs for energy. It also causes your body to retain more water, hence, the scale fluctuates by up to 7 pounds.

Your body is responding to the quality nutrition and exercise that it’s getting. It's giving you the end results you’re looking for.

2. The numbers on a scale are influenced by lots of things that are out of your control.

Maybe you’re stressed about work so your cortisol levels jumped. (one of the millions of reasons I meditate daily.)

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Maybe something you ate had a ton of salt in it so you’re retaining water, or the food that you ate weighed a lot (even though it didn’t add any fat).

When you’re working out and eating right, your clothes fit you better and you have a lot more energy. That’s the only guide you need.

3. Muscle weighs more than fat.

You know you’ve heard it before, and it’s true.  If you've started working out, you are building more muscle.

It’s also true that this same new muscle mass that’s pushing up the number on your scale is also burning calories a whole lot faster than the same amount of fat did.

When you build muscle your body's metabolism is boosted. It burns 3 times more calories maintaining those muscle cells than it did when they were fat cells. Talk about a great reason to strength train!

A pound of muscle and a pound of fat are not the same when it comes to how much room they take up in your clothes (fat takes up more). The image above really drives this point home.

They’re definitely not equals when it comes to the good health that they’re offering you.

Seeing a lower number on the scale is not a measure of how healthy you are, and seeing a higher number is not a sign of defeat.

You only need to pay attention to the fuel you’re giving your body and the way that you’re using it.

You’ll soon see results in the only way that counts – how you look, how you feel and how your energy levels soar.

Yours in health,

Danette

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

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If I asked you…'What's the most powerful part of your body?'  

Many would be surprised to know that the answer is…your gut.

Your gut has 10 times more bacteria than all the cells in your body!

It has a strong influence on your health. Gut flora impacts everything from weight problems to allergies to serious auto-immune disorders.

By the way, we're not even talking about the same species here, but over 400 identified bacterial species!

Amazing right?

Here's another fact for you – a whopping 70- 90% of your immune system resides in your gut.

Now you know why it is such a hot topic.

Research in the last decade has shown changes in your gut flora impacts you in many ways including weight issues.

But how exactly can you lose your belly by tuning this gut flora?

I am getting there in a moment, but before that it let's see what it means to have a healthy gut flora?

  • More energy
  • Better absorption of nutrients from food
  • A strong immune system
  • Better brain function
  • Less allergies
  • Great stamina
  •  Efficient metabolism (burning of energy)

How gut health impacts weight loss?

 Little bit of science here…

A comparison of the gut bacterial between obese and lean people was the first study that showed a possible impact of gut flora on weight problems.

The study showed that obese people had poor diversity of bacteria. Obese people had huge differences in the gut flora when compared to lean people.

Researchers also noticed that obese individuals burned their calories via a different metabolic pathway.  This made them use less calories and stay fat.

Another study came out with similar findings. This study observed weight patterns among 2 groups of children in the first 10 years of life.

In one group mothers had taken probiotics 4 weeks before delivery and 6 months after delivery. Those children showed healthy weight patterns.

Researchers agreed that probiotic supplements helped protect against excessive weight gain in the first 10 years.

These are just 2 studies. There are several mechanisms that explain how gut flora influence weight loss.

In particular an enzyme called AMPk (AMP activated protein kinase) is most researched.

AMPk is a chief enzyme that determines the body fat composition and your belly fat in particular.

Eating probiotic foods help to lower insulin resistance and help activate AMPk. An active AMPk means  you will have no problem maintaining your ideal body weight.

What to do to improve gut health? 4 Things

Luckily, to maintain a set of good flora in your gut is not tough.

As a matter of fact you can eat your way to a healthy gut with some tasty choices and still maintain a healthy weight too..

1. Consume plenty of probiotics:

Probiotics are direct source of healthy bacteria. Foods such as

  • yogurt
  • kimchi
  • temeh
  • kambucha
  • kefir
  • sauerkraut

contain plenty of healthy bacteria that provide a diverse of bacterial species.

Try different probiotic foods each day to get a variety of beneficial species from your probiotic source.

2. Don't forget prebiotics:

Prebiotics are foods that encourage the growth of beneficial flora in your gut but are not direct source of good bacteria.

  • Green leafy vegetables
  • all fiber-rich produce
  • lentils
  • dry beans like chick peas

are great foods to encourage healthy flora in your gut.

3. Exercise regularly:

Regular exercise promotes  a healthy weight but is also found to increase  good bacteria.

A 2014 study by Irish researchers showed that with the right type of foods and regular exercise athletes were able to improve their gut flora.

4. Eat clean:

Eating clean ingredients (meaning, less processed and more fresh produce) is another great favor you can do to your gut.

Bottom line – stay active, choose clean, fresh produce everyday to nurture good bacteria in your body.

In return, your gut will thank you with clear skin and a healthy body weight.

Yours in Health,

Danette

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

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So… you’ve started juicing. Smart move!

Juicing is a great way too boost health through nutrition.

Every morning, you prepare your fresh juice, feeling great about what you’re putting into your body.

But, there's one problem. As you toss the remaining pulp, you can’t help but feel bad at it all going to waste.

Not to worry – there are plenty of great ways you can put that pulp to good use.

That colorful pulp is chock full of nutrition! You certainly can’t drink it but that doesn’t mean it can’t be a part of your diet plan.

7  great ways to use leftover juice pulp in your diet plan.

1. Turn It Into Broth

You may know by now that bone broth is a great way to enrich your diet with nutrients.

Bone broth is relatively easy to make. You'll add more flavor to your bone broth by simply adding the pulp from your juiced vegetables.

While fruit may not work so well in this case, make use of that veggie pulp.

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2. Add It To Scrambled Eggs

Whipping up a batch of scrambled eggs in the morning?

This is the perfect opportunity to use that vegetable pulp as well.

Toss the pulp in with the eggs, scramble as you normally would, and you’ll have a delicious and nutrient filled breakfast in minutes.

3. Liven Up Smoothies 

For your fruit pulp leftovers, try adding them to the blender when preparing a fruit smoothie.

This will help thicken up your smoothie, creating a great milk-shake like consistency.

Best of all, you’ll add a hearty dose of fiber to the smoothie, ensuring it keeps you satisfied until your next meal.

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4. Add To Baked Foods 

Baking up a batch of home made healthy muffins or whipping up a delicious and nutritious loaf? Your fruit pulp can be used in these recipes as well.

They’ll bring moisture into the baked dish, reducing your need for oils or butter.  Substitute half of the other moisture rich ingredients for pulp and you’ll hardly notice the difference.

EXCLUSIVE >> The 5 Most Dangerous LIES You’ve Been Told About Bread.

5. Turn It Into Ice Cubes 

Another great idea for your fruit pulp? Ice cubes.

If you tire of drinking plain water day after day, this can be a great opportunity to get more nutrients in.

Simply add your flavor-filled ice cubes to your glass and they’ll liven up your H20.

6. Convert It To Dip

Want to quickly up your vegetable intake? Try serving raw vegetables with a dip – and using vegetable pulp to make that dip.

Just mix some cottage cheese along with Greek yogurt an add 1/4 cup or so of vegetable pulp along with whatever spices you desire.

This is a snack you can feel great about eating.

7. Make Juice Pulp Crackers

Finally, if you want something crunchy to snack on during the day that won’t set your diet back, try making your own juice pulp crackers.

This recipe is full of vitamins and antioxidants. It will help to strengthen your immune system and keep you feeling your best.

So there you have a few of the creative ways that you can start putting that pulp to good use.

You paid good money for those fruits and vegetables so be sure that you’re reaping optimal benefits.

Yours in Health,

Danette

P.S. Please share this with your friends and I always love reading your comments below.

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Feeling sluggish?… lethargic?… have digestive issues? … problems with water retention or weight gain?

If this is you ….then it is time for a liver detox. And just wait until you hear all the perks of a liver detox!

Why you need to detox your liver?

Your liver is the largest organ in the body. It is a like huge chemical factory that processes everything from nutrients, toxins and other waster matter.

It's amazing that the liver is the birth place of more than 100 enzymes needed for brain, kidney and joint function.

Here are the liver's 3 primary jobs:

1. Clearing out the toxic waste

2. Produces bile which helps to break down fat and aids digestion

3. Store fat soluble vitamins like A, D, E and K

A liver that is not functioning well can lead to myriad of health issues. It can also be a prime reason for a misdiagnosis of major diseases.

A liver detox is a best way to prep your body if you are serious about shedding pounds. It rids you off toxins, improves digestion, and also promotes better blood sugar balance.

Not only does it help you to lose weight it also comes with other perks.

Here are some bonus perks of a liver detox

  • Improved energy levels
  • Better metabolism
  • A boost to your immune system
  • Efficient burn off excess fat
  • Prevents fatty liver disease
  • Improves appetite and digestion

Foods that Detox the Liver

Your first step toward an effective liver detox should be to eat foods that are liver friendly.

Here is your liver-friendly food list.

I've placed in their food groups so it is easier for your daily  menu planning:

Root vegetables

Root vegetables like carrots and beets are high in glutathione which is a protein and an antioxidant. It helps to prevent oxidative liver damage and also detoxifies.

Cruciferous vegetables: Cruciferous vegetables like cabbage, brussel sprouts, broccoli, cauliflower are high in sulfur. They have a characteristic smell when cooked.

They're rich in antioxidant glucosinolate too. This helps the liver release enzymes to prevent damage and flush out environmental toxins.

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Greens

Spinach: It is high in phytonutrients like saponins, flavonoids and pigments carotenoids. These are all powerful antioxidants and have anti-cancer effects on liver.

Artichokes: Contains the nutrient cynarin that helps to improve bile secretion and offer protective effects.

Fruits

Grapefruit: It's high in vitamin C and pigment lycopene. They're 2 powerful antioxidants that help in liver cleansing.

Citrus fruits: Citrus fruits like lemon and lime are rich in vitamin c,a liver protector. They also contain limonin, a compound that is a potent anti-cancer agent.

Avocados: Contains glutathione a powerful antioxidant that protects from oxidative damage

Herbs

Dandelion: Stimulates bile production and maintains liver function

Burdock root: It is often used in Ayurveda for liver cleansing

Milk Thistle : Contains the active ingredient silymarin that is often present in supplements

Holy Basil or Tulsi leaves:These leaves improve liver enzyme production and function.

Peppermint: It's active ingredient is found to protect liver from arsenic poisoning.

Spices

Turmeric: The active ingredient is curcumin reduces inflammation of liver and heals.

Garlic: The pungent smell of garlic is due to the sulfur containing compounds. Anti-inflammatory in nature garlic supports liver function

Other foods:

Quinoa, millet, buckwheat and walnuts provide healthy protein and fat content. This promote healthy liver function.

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Green tea: Rich in catechins, and other powerful antioxidant. Being anti-inflammatory green tea is a  great liver-friendly drink.

Here's a simple liver detox shot recipe with just 3 ingredients.

Trio Gold detox Shot

 Turmeric – ½ Tsp

Ginger – ¼ inch

Juice of Half a Lemon

Water – ½ cup

This is an effective detox. It uses 3 ingredients for 3 fantastic benefits:

?Detoxifies liver          ?Lowers gall stones          ?Prevents inflammation

Be wary of products and supplements that claim to flush out liver toxins.

Keep in mind, the best approach is to eat fresh, eat clean.

Avoid processed and refined foods, and exercise daily to maintain a healthy liver.

Yours in Health,

Danette

P.S. You can help detox your liver with my 3-Day Bikini Body Detox.  You'll flush away years of built up toxins, skyrocket your energy, and melt away stubborn fat. Click the button below to see how it works:

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Want to get more out of your nutrition plan?

Many people think they need to eat nothing but chicken, brown rice, and salads to shed fat and get a clean bill of health.

This isn’t the case!

There are plenty of ways to turn foods you’re already eating into nutrient superstars.

All it takes is one or two added ingredients or a smart substitution here and there.

Here are 6 effortless diet tweaks that will help you get more from your nutrition plan.

1. Top Your Oatmeal With Walnuts 

Oatmeal is a great way to start your day but there’s just one problem: it’s low in fat content.

You need healthy fat to fire up your metabolism for the day. To bring the healthy fat content up, try topping your bowl of oats with a sprinkling of walnuts.

Walnuts will add healthy omega-3 fatty acids. These are important for brain and heart health, as well as for helping ward off diabetes.

2. Sprinkle Chia Seeds On Yogurt (or almost anything)

Another great healthy protein and fat addition to your snack of yogurt during the day is a sprinkling of chia seeds.

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Chia seeds are loaded with nutrients including:

fiber, calcium, manganese, magnesium, phosphorus, zinc, vitamin B3, potassium, vitamin B1, and vitamin B2.

These nutrient packed seeds will also provide a hearty dose of omega-3 fatty acids. It's just one more reason to sprinkle them on almost anything.

3. Add Diced Avocado To Your Smoothies 

Whipping up a smoothie?  Add some sliced avocado into the blender.

Avocado is a fantastic source of vitamin E. It will help make your skin and hair look healthier while fending off inflammation.

It’ll also add a creamier consistency to the smoothie without altering the taste all that much.

4. Swap Protein Powder For Flour In Your Baking 

If you’re making a batch of healthy muffins or cookies, replace some of the flour with protein powder. Often baked foods are lacking in protein, so this will help balance out your recipes.

Plus, the protein powder will add some bone-building calcium. This can help you recover faster between your workout sessions.

5. Use Oats Instead of Bread Crumbs In Turkey Burgers 

Turkey burgers are a healthy alternative to ground beef. But, if you’re making them with traditional bread crumbs, you’re adding some unhealthy carbs to the mix.

Instead, try using oats.  Oats taste great in place of bread crumbs. Oats give you cholesterol-lowering fiber and help keep you energized in the hours ahead.

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6. Use Collard Greens Wraps Instead of  Whole Wheat

Finally, another quick substitute is to use collard greens for wraps in place of flour based wrap. Simply remove the hard stems from a collard green leaf and then boil for a few seconds.

Once slightly softened, remove from the steam. Then wrap as you would any other wrap, overlapping the edges.

Collard greens are a perfect source of antioxidants!

They also offer plenty of vitamin K, vitamin A, manganese, vitamin C, fiber, calcium, vitamin B2, vitamin B6, iron, and magnesium. 

So keep these small nutritional tweaks in mind. Incorporate them into your day and you’ll be eating healthier in no time.

Yours in Health,

Danette

P.S. Please share these tips with your friends and I always enjoy reading your comments below.

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This may sound blunt but certain foods can wreak total havoc on your hormonal balance.

These foods can put your health at risk. One of them, you might even think of as health food.

These are called endocrine disruptors or in simple words hormone hijackers.

Hormone disruption can lead to a series of health problems.

It's the cause of everything from auto-immune conditions to chronic inflammation to migraines.

Many health problems are preventable by simply avoiding these hormone disruptors.

What happens when your hormones are hijacked

  • It can increase the levels of certain hormones
  • It can hinder the production of specific hormones
  • It can duplicate the action of other hormones
  • It can interfere with nutrient absorption
  • Weakens the immune system

 

Here is a list of things that you should be aware of:

1. Soy and its products:

Processed soy and its products are well known to ruin your body's normal  hormone rhythm.

Phytoestrogens from soy interact with thyroid hormones and disrupt the body's ability make iodine.

Studies show that:

Asian populations consume unprocessed and fermented soy ( about 10 grams /day) and don't show changes in hormone function.

The problem is that soy available in the US is processed and genetically modified. This adds another dimension to this issue.

Worse, soy lurks in almost every packaged food. Of course, this makes the consumption rate skyrocket.

It's just one more reason to avoid soy and processed foods altogether.

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2. Processed food & Refined sugar:

Refined sugar and processed foods cause inflammation in your body.

The problem: Inflammation then affects the conversion of the thyroid hormones T4 to T3. When T3 conversion is inhibited the result is hypothyroidism and conditions like Hashimoto's.

Use natural sweeteners like raw honey or coconut sugar instead.

At the risk of sounding like a broken record…Avoid processed foods.

3. Flouridated water:

Flouride is another hormone health disruptor. This was confirmed by a 2006 report from the U.S. National Research Council of the National Academies (NRC).

The problem: Flouride wrecks the function of thyroid hormones. It was also found to cause goiter in some people.

Always use a quality water filter.

4. Medications:

Using certain medications (long-term) can lead to problems with the activity of thryoid hormones.

For example, beta-blockers (blood pressure meds) alter hormone function by affecting the

  • activity of thyroid
  • parathyroid hormones
  • insulin
  • reproductive hormones.

Work to adopt a healthier lifestyle. Over time, many have been able to improve health and to stop taking meds.

These are only a couple of examples but should serve as good motivation to maintain a healthy lifestyle. After all, good hormonal balance will reap endless rewards. Being in a better mood and having more energy are just the beginning.

Your in Health,

Danette

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

 

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Filling out a bikini with sexy glutes is an obtainable goal.

The only catch is you want to achieve this without a gym or the use of squats and lunges.

Is this even possible? The short answer is yes.

With a little anatomy lesson and some alternative exercises, you can’t go wrong.

The “glutes” consist of the

  • gluteus maximus
  • medius and
  • minimus.

You don’t need to memorize these terms, but you DO need to know how these muscles function.

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This information will help you work your glutes without having to resort to squats and lunges.

Any time you move your upper leg backward or out to the side, you are working your glutes. The backwards motion is hip extension and the sideways motion is hip abduction.

These patterns are what you will be focusing on to develop sexy glutes.

(On a side note, the glutes also rotate the thigh inward and outward, but it is to a lesser degree than with extension and abduction).

Here are three exercises to try.

1. Ninja Kick 

This is an explosive exercise that takes a lot of focus and attention to detail. Expect to get a fast rise in heart rate and decent caloric expenditure when you rip through a set of these.

Start in a downward facing dog position. (depicted below)

  • Lift your right foot off the floor and pull your knee into your chest.
  • Bend your left knee slightly then forcefully push off your left foot as you kick your right leg in the air.
  • Leave the ground with your left foot and fully extend both legs.
  • Make sure to kick your right leg as high up and forward as possible. You will feel this on the right side of your glutes.
  • Land softly on the balls of your left foot and repeat.

Once you finish a set of reps, immediately switch sides and do the same amount.

Note *This is a more advanced move so you can adapt it by keeping one foot on the ground.

2. Single Leg Alternating Toe Touches 

The fun is just beginning! Now you will have to focus on your balance while you target your glutes.

  • Stand on your right foot with your hands by your sides.
  • Keep your right leg straight and bend forward at the hips as you reach down & touch your right foot with your left hand.
  • Rise back up and extend your left leg straight out in front of your body.
  • Reach forward with your right hand and touch the toes of your left foot.
  • Swing your leg down and back in a fluid motion as you repeat the exercise.

Finish a set of reps and switch sides.

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3. Side Dip Hip Abduction

The side dip hip abduction gives you the luxury of working your glutes and all areas of your core simultaneously.

  • Assume a side plank position on your left forearm with your feet stacked and right hand on your side.
  • Lower your hips slightly then lift back up as you raise your right leg as high as possible.
  • Slowly lower your leg back down, then your hips and repeat the entire movement.

Finish a set of reps and switch sides.

Now you are armed with some fun and focused glute carvers. Remember to always use proper form, don’t forget to breathe and act like you are already in possession of that which you want.

Yours in Health,

Danette

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

 

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.