Bye Bye Bat wings! Do this with me. (real quick)
Forward Circles 20 xs
Reverse Circles 20 xs
Goal Post Reach & Pulls 15 xs
Butterfly Flex 15 xs
Prayer Position Pulse Ups 15 xs
If you like this workout, you're going to LOVE all the fast and effective workouts in my New You 30 Day Challenge.
Click below to join the 30 Day Challenge now.
Yours in Health,
Danette
P.S. Please share this workout with your friends and I love reading your comments below.
Beets are kind of strange. Not everyone gets excited about them and many have never tried them. They do have a very unique flavor and texture.
I polled women in my 30 Day Challenge and asked them which of my recipes they thought they wouldn't like but ended up loving. My Hummus Beet Wrap recipe (I'll share that later) was the #1 answer. So the moral here is try new things and ‘give beets a chance.'
More about why they are in my meal plans in a minute.
There are plenty of good reasons to love beets!
When you add their health benefits to their taste benefits, it’s no wonder that they’ve become so popular in the last few years.
Beets have been called one of the world’s healthiest foods.
One nutrition expert has called beets “red spinach” because they contain so much folate and betaine. Together these two nutrients lower the levels of a substance that increases your risk of heart disease.
They contain:
And the thing that gives them their beautiful color, their phytonutrients, also make them great at fighting cancer.
There's even evidence that drinking just 2 cups of beetroot juice per day can lower blood pressure.
The greens that top beets have 3 times the nutrition of the root, and they have a wonderful peppery taste.
When you shop for beets, look for the ones sold in bunches with the greens still attached. The greens are loaded with Vitamin A, carotenoids and anti-oxidants.
Quick Tip: Beet greens make a fantastic substitute for kale or spinach in your smoothies.
When you add to all these nutritional benefits the fact that beets are a great weight loss food, you’ll want to make sure that they’re in your shopping cart every week.
They are:
The 1st way is that they keep you feeling full, but beets help you with your weight loss goals by helping you to exercise more efficiently.
#2 How Beets Help: They improve blood flow and boost energy and stamina.
Why That Matters: This means you can work out longer and more effectively without getting tired.
#3 How Beets Help: The betaine in beets has also been shown to be a boon for building lean muscle mass.
Why That Matters: More muscle means more effective calorie burning.
Beets are available all year long. Nutrition in fresh beets compared to canned or jarred beets is similar, but canned beets may have more sodium and/or preservatives.
Fresh beets should be heavy and should not have nicks or cuts.
If buying fresh, look for beets that still have the greens attached.
When you get home, cut the greens off about one inch from the root and store the two parts separately. You can keep the beets in the refrigerator for a few weeks, but use the greens within a few days.
Hummus Beet Wrap
INGREDIENTS
1 Tbsp. Hummus
1 6-inch Sprouted Grain Tortilla (Gluten Free)
½ c. (75g) Peeled and Grated Beet (TIP: Cut beet into 3 or 4 big chunks and grate using the
grating disk for a food processor or large holes of box grater.)
2 tbsp. Feta (½ oz.)(15g)
¼ Packed c. (5g) Arugula, roughly choppedDIRECTIONS
Spread hummus on tortilla, leaving a 1 ½ inch(4cm) border. Sprinkle evenly with beets, feta, and
arugula. To roll up, fold in 2 opposite sides of tortilla and roll, starting with the end closet to you.
Slice each wrap in half on the diagonal. Wrap each wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top bag. (Make Ahead: May be made up to 1 day in
advance.)
As I mentioned, this recipe has been a huge hit with everyone in my 30 Day Challenge. If you want more deliciously simple recipes like this (plus weekly workouts, step-by-step meal plans, and daily support) click below to join my upcoming 30 Day Challenge now…
Yours in Health,
Danette
P.S. Please help me spread the word by sharing this article and I welcome your comments below. Have you tried beets? Did you like them?
A lot of people think watching your waistline means no more pancakes for breakfast but those people are wrong!
I eat pancakes for breakfast a lot and you can too if you just know which healthy ingredients to use.
This recipe is one of my favorites because I love the light lemony flavor. I wasn't sure it would taste good with pancakes but I play around with flavors a lot and sometimes I get a real winner! The original recipe and photo is from naturalsweetrecipes.com
I had to share this one with you so you could taste for yourself. Oh, and the kids will never even suspect these are “good for them” so make a batch this weekend for your family.
You can top them with some 100% pure maple syrup or raw honey if you like but I prefer to top mine with fruit and a dollop of Greek yogurt.
Makes 6-7 Medium Pancakes
1. In a small bowl, whisk together the flour, baking powder, and salt.
2. In a medium-sized mixing bowl, whisk the Ricotta (or yogurt), milk and eggs together until smooth and combined.
3. Add the lemon juice, honey, extract, zest.
4. Pour the liquid mixture to the dry and gently fold to combine.
5. Be careful not to over mix so pancakes remain extra fluffy.
6. Cook on a non-stick griddle heated to medium-low or about 300ºF until golden.
7. These pancakes do take a bit more time to cook since they require a lower temperature due to the honey and ricotta in this recipe.
8. Serve warm and enjoy.
Yours in Health,
Danette
P.S. I hope you will share this delicious recipe with your friends and I welcome your comments below.
When the experts call avocados a “superfood”, they aren’t kidding.
There’s a long list of reasons why this fruit is good for you, and it’s delicious too!
Avocados are one of our most versatile foods.
They can be:
Avocados are available year round and are a good addition to your daily diet, but you need to be careful.
They can be a great weight loss tool but you want to enjoy them in moderation. Don’t eat too much of this very good thing or you can end up working against your weight loss goals.
Yes, avocados are high in fat, but the fat that they contain is the “good kind.”
They are high in omega 3 fatty acids, which reduce cholesterol and cut the risk of heart disease. Each cup of avocado contains about 3 grams of protein and very little sugar. It also is high in vitamins K, vitamin B5, magnesium, phosphorus, and iron.
FACT: Avocados contain more potassium per gram than bananas.
TweetBesides being good for your heart, avocados are healthy in many other ways.
Have you ever cut into an avocado and found it too hard or overly ripe? So disappointing! You can tell when an avocado is ready to eat when it is a little bit soft, but doesn’t have any sunken spots or cracks.
Some people peel back the stem to see if an avocado has gone bad. If you pull off the stem and see green, it is ripe.
If you can’t pull it off, it isn’t ready.
Pull it off and see brown, then put it back – it is going to have rotten spots.
You can keep your avocados on the counter if you’re going to use them soon. If not, then store them in the refrigerator. The cold air will stop the ripening process.
QUICK TIP: After cutting avocado, you can keep it green and beautiful by leaving the pit in, sprinkling it with a little lemon juice, and wrapping it in plastic wrap.
Avocados can be a great help for your diet. Using it as a healthy fat can keep you feeling full longer and stave off hunger.
I'm not one to count calories, but it's important to note that avocados are calorically dense foods. Use it to replace other fats, and keep your intake to about half to three quarters of one per day.
The healthiest part of an avocado is the area that’s just under the skin. Make sure that you get to that part of the flesh by peeling the skin off rather than scooping it out.
You can use avocado as a substitute for butter when baking, add it to a smoothie, or use it in place of fats in salad dressings or pasta sauces.
Here is one of my favorite healthy salad recipes that makes the most of avocado’s delicious flavor and creaminess.
Four A’s Salad (Avocado, Apple, Arugula, Asparagus)
INGREDIENTS
1 avocado
1 apple
1 bunch asparagus
4 cups arugula
3 T extra virgin olive oil
3 T fresh squeezed orange juice
1 tsp honeyDIRECTIONS
Toss asparagus in 1 T. olive oil and roast in 450 degree oven ‘til browned.
Remove from oven and allow to cool, then chop into two inch pieces.
Whisk together remaining olive oil, orange juice and honey or agave and set aside.
Chop apple into 1/2-inch pieces, peel and dice avocado into ½-inch cubes.
Put arugula in large bowl and add apple, avocado and asparagus pieces, then mix in salad dressing.
Yours in Health,
Danette
P.S. Please share this info. with your loved ones and leave me a comment below. I read them ALL!
Looking to combat disease?
Want to improve your health?… Feel better?…Live longer?
Whatever the case, what you put into your body is going to HUGELY influence these things.
Eating right is a must if you want to stay disease free, so it pays to know the best disease fighting foods.
You can’t get more nutrient dense than spinach. It's loaded with iron, calcium, vitamin A, C, and E. A great cancer fighter, this green can’t be beat. Perfect for salads, have one serving a day.
Right next to spinach you have kale. Well-known for its detoxification benefits, kale will help reduce toxic waste that could lead to disease.
This brain-boosting berry offers terrific antioxidants that will help prevent Alzheimer’s disease while keeping your brain sharp.
Want to fend off a urinary tract infection? Cranberries should be your go-to.
TweetThis berry isn’t as sweet as others, but is just as healthy as it can also help improve blood cholesterol levels and ward off stroke.
Rich in phytochemicals, this often overlooked green vegetable is great for reducing cancer and lowering your cholesterol level. Add some to your next sandwich or pita.
One of the most commonly eaten fruits, apples earn top marks for stabilizing blood glucose levels and reducing the risk of diabetes. And, they too can lower cholesterol, fending off heart disease.
A powerful dose of vitamin E is what you’ll get when you snack on an avocado. This is going to fight off free radical damage and lower inflammation in the body. Slice some up and put it over your next salad.
Rich in omega-3 fatty acids, flaxseeds are great for giving your heart health a boost and promoting proper cholesterol levels. Try sprinkling some on your next bowl of oatmeal.
This vitamin C packed fruit will boost your immune system, ensuring you can fend off any virus or bacteria invading your body. Plus, it’s lower in sugar content so great for keeping diabetes at bay. Serve some in your next fruit salad.
If the only time you eat this fruit is when you’re on a tropical vacation, this has to change. Papayas are a great source of antioxidants that help fend off colon cancer and heart disease and also provide an excellent dose of vitamin C as well.
Another food rich in omega-3’s, walnuts can help boost brain health and lower your risk factor for depression. They taste great sprinkled over a salad or with some oatmeal and cinnamon.
Speaking of oatmeal, this brings us to our next disease-fighting food. Oats are rich in soluble fiber, which will help lower cholesterol levels and reduce your risk factor for heart disease.
Serve some cooked with some fresh berries sprinkled on top.
Are you getting these foods into your diet plan? If not, now is the time to start!
Yours in Health,
Danette
P.S. Please share this with your friends and I love hearing from you in the comments below. Are any of these 12 foods in your kitchen right now?
If you're not heeding the old adage of an ‘apple a day', you need to read this.
Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.
As if that wasn't enough, they regulate blood sugar too!
This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!
It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.
Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.
Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA's, these are the result of the fermentation by gut bacteria.
Short chain fats have many benefits like:
Research showed that eating more apples increased the number of healthy bacteria. It particularly altered two kinds of bacteria. The strains were the Clostridiales and Bacteriodes species. Both are known to influence gut health and general health.
Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.
Scientists at Washington State University suggest Granny Smith apples for obese individuals. They say it may help lower the risk of disorders associated with being obese.
TweetThey found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.
Beware of pesticide residue and wax coating:
The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.
So, keep it clean, choose an organic apple over conventional ones.
Also, be sure to pick apples that are free of soft spots and mushiness. Hold the apple between your thumb and index finger and squeeze it. The harder it is to squeeze, the crispier it is.
1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.
2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler and pie.
3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!
4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.
Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.
Yours in Health,
Danette
P.S. I hope you will share this info. with your friends and I want to hear from you in the comments below. Which apple variety do you buy now?
Do you love to try new foods when you are traveling? For me, it's a fun part of the adventure.
Most of you know by now that I'm in Bali for the next couple of months and I HAVE GOT to share some of their delicious cuisine with you!!
My taste buds have been loving it here and this recipe is a good example of a classic recipe served here in Bali. I think you'll like this one.
Let me know if you make it because I'm excited to share a taste of Bali with YOU!
Yours in Health,
Danette
P.S. I hope you will share this delicious recipe with your friends and I love to read your comments below!
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.