Top 6 Ways You’re Sabotaging Your Own Weight Loss Efforts

Archives for January 2017

Almost half of the people in the United States say that they’d like to lose weight, and roughly 1 in 4 are actively trying.

If you’ve ever dieted, you know it can be hard.

A study out of UCLA found that when people do lose weight, they tend to put it back on. The same study showed that within a few years, roughly one-third of dieters put on even more weight than they lost!

People who fail in their diet think it’s because they cheated on their plan.

The truth is that they're making it too hard for themselves. They set unrealistic goals or fail to give themselves any breaks.

Top 6 Ways You May be Sabotaging Your Own Weight Loss Efforts (and what you can do to stop.)

1. Making your plan too hard or too big.

Do you set out to exercise for two hours every day? Do you give yourself a weight loss goal that would be nearly impossible, or even unhealthy?

If so, you are setting yourself up for failure.

Solution: Instead of swearing that you’re going to lose 30 pounds in a month or 100 pounds in a year, set small goals that you can achieve. It may take longer, but it will be more sustainable.

2. Not admitting to your fears.

A lot of times people say they’re going to start an exercise program or lose a lot of weight, then make excuses for why it didn’t happen. A lot of times the reason comes down to fear.

What are they afraid of? Being embarrassed on the treadmill, friends and family not being supportive, failure? Even becoming more popular and not knowing how to respond.

Solution: Be mindful and be honest with yourself. The next time you start putting off your diet step, stop and ask yourself why.

3. Using food as a reward.

Your mom or dad probably used food as a reward, and even when you’re dieting you fall into that same bad habit. Though a cheat meal or treat is fine, and may even help you stick to your plan, on a daily basis there are other ways to reward yourself.

Solution: Buy yourself flowers. Download a song. Watch a rerun of your favorite show. Skip making your bed.

4. Not getting enough sleep.

People don’t realize that there is a connection between being deprived of sleep and diet failure. When you’re tired you are more likely to binge eat or choose sweets and junk foods.

Solution: Commit to an earlier bedtime and prioritize your health by getting enough shut eye.

5. Overestimating the impact of exercise.

How many times have you told yourself you can have dessert because you had a good workout?

Take the time to learn the real impact of your workout so that you don’t overindulge after. Your hour of exercise is probably worth two bites of that cake you’re considering, not the whole thing.

Solution: Focus on the foods you're eating and always know that you cannot out-exercise a bad diet. Food accounts for 80% of weight loss while exercise accounts for only about 20%.

6. Viewing a diet as a temporary change.

Instead of counting calories with a big goal in mind, make manageable changes that you can stick to for the rest of your life.

Solution:  Add one more day of exercise instead of thinking you’re going to go every day. Drink an extra glass of water each day. Go to bed 5 minutes earlier.

By giving yourself achievable goals that you can adopt for the rest of your life, you’re much more likely to succeed.

Yours in health,

Danette

P.S. Please share this with your friends and I always love hearing from you in the comments below.

Like the name suggests, palm oil comes from the fruit of the palm tree. The number of packaged foods you'll find this “edible” (and I use that term loosely) oil in is mind blowing.

Just go to your cupboard and grab any packaged food. You'll most likely find palm oil on the list of ingredients.

It's in everything from chocolates and soups to soaps and detergents. Palm oil is a food industry favorite and the demand for palm oil has skyrocketed in the past decade. 

Given its widespread use and popularity, you most likely have palm oil somewhere in your kitchen right now.

That's exactly WHY I'm urging you to read this!

At a first glance, the palm oil industry seems to be a promising healthy alternative.

The food industry paints a rosy picture of how it's promoting the welfare of the poor in rural regions of South Asia. Yet, if you dig deep down, there is more to it than you can digest.

4 Things You Should Know about Palm Oil 

1. Not a sustainable source: The palm oil industry has some major issues. Impact on the planet and the violation of human and animal rights top the list, and that's just the beginning!

Every hour about 300 football fields of rain forest is cleared to make way for palm oil production.

This data is an estimate from the World Wildlife Fund. This constant deforestation has led to the loss of habitats for wildlife and hence, the extinction of many species

This is one of the reasons for the endangerment of orangutans and Sumatran tigers.

As if that's not enough, the palm oil industry is often accused of abuse of indigenous rights, and child labor too. Palm plantations in Malaysia and Indonesia have a devastating impact on the natives. Child labor is another violation in remote areas of these countries.  

2. Global warming: The increased demand for palm oil has a severe impact on rain forests.

Acres of palm plantations that replace rain forests contribute to climate change. This involves the burning of rain forests and emission of colossal smoke into the air. A clear cause of the greenhouse effect, leading to global warming. 

3. Not the healthiest: Palmitic acid, a type of saturated fat makes 43.5% of the palm oil.

Eating foods with Palmitic acid triggers the body to make more cholesterol.

Processed palm oil is abundant in the market. It's the processed form that poses the most dangerous health effects.

Most manufacturers produce fractionated palm oil because of its stability and higher melting point. While this is good for shelf life, it is not good for health.

Fractionated palm oil has a higher percentage of saturated fats. This can clog blood vessels and increase the risk of heart disease. You'll find fractionated palm oil in most chocolate coatings and icings. 

Note: Although coconut oil, does contain palmitic acid, it is only 8% of its total fat content. 

4. Creates belly fat: Most of the palm oil on the market is the processed type. Manufacturers oxidize the oil to increase shelf life.

It's this type of oxidized oil that acts as a trigger to belly fat!

Oxidized oil leads to chronic inflammation in your body. This disturbs blood sugar and fosters the storage of fat in the abdomen.

Not Sustainable, Not Healthy! Why Even Buy It?

Given its ethical background, palm oil is something that is best avoided. 

We do have a say as residents of this planet to unethical trading. We have a responsibility toward fellow humans and other lives on Earth. 

Avoid ”conflict palm oil”, say no to unethical sourcing and irresponsible destroying of rain forests.

Vote with your wallet, stop buying palm oil. Always choose Certified Sustainable Palm Oil (CSPO). This helps keep rain forests safe and protects the rights of local communities and wildlife.

How can you help stop unethical sourcing?

Avoid prepackaged foods: Most of them contain palm or palm kernel oil. Bakery goods, cookies, crackers and peanut butter are only a few of the products that use palm oil. 

Read food labels: If fractionated palm kernel oil is an ingredient the label will show. You can choose to buy other edible oils that do not harm the planet and are sourced in ethical ways. 

Boycott palm oil: Stop buying palm oil and products made from it. When the demand drops, food companies will have to reduce sourcing in unethical ways. 

We can take action, one person at a time, it does matter to many lives. You can change the fate of thousands of people and wildlife in South-East Asia. 

Yours in health,

Danette

P.S. Please share this important info. with your friends and loved ones and I'd love to hear from you in the comments below.

There are a few things that happen with every new year.

The ball drops in New York’s Times Square, people make New Year’s Resolutions to get healthier and experts make predictions about what the year’s new trends will be.

I'm all for people getting healthy, and I hope that you’ll stick to the pledges you’ve made to improve your own health habits. I also want to help you in your healthy goals by giving you a heads up on the new year’s healthy food trends.

For 2017, here's what we're predicting will be at the top of everybody’s shopping and cooking lists.

1. Jackfruit

Jackfruit is a nutrient rich food. It is praised as a great source of iron, calcium, protein and potassium. It is also a miracle in terms of the environment.

It comes from Southeast Asia, where it is used when it is not yet ripe.

People use it in place of pork. It can be used as a dessert. It can be roasted or eaten raw. It also grows cheaply and abundantly in hot climates. That means that it’s likely to thrive on a warmer planet.

2. Cauliflower

It’s hard to say whether cauliflower will really be a food trend this year. It should be, as it is both delicious and nutritious.

Food experts have been saying that cauliflower would be a trendy food for years now, and it’s never really taken hold, but it should.

Cauliflower has compounds that have been shown to stop the development of cancers.

It can be cooked in numerous ways and can replace glutens in foods from pasta to pizza crust. It can be mashed, sliced into steaks, eaten raw, roasted to replace popcorn, and more.

3. Purple foods

Have you ever seen purple asparagus? How about purple potatoes or purple cauliflower?

Foods that are purple are high in anthocyanins and other antioxidants. That means they are good for your heart, help fight disease, and can help keep you young.

4. Wellness tonics

Whole Foods Market is saying that wellness tonics will be one of 2017’s big food trends. They contain ingredients such as fresh fruit juice, apple cider vinegar, ginger, turmeric, and Kava.

They're served as tiny versions of the same juices people use when they’re doing cleanses. You can make them yourself, but you can also expect to see tonic bars offering ‘shots’ popping up everywhere.

5. Coconut

We’ve all been drinking coconut water for a while now. But coconut will be playing an even bigger role in our diets in 2017.

You’ll see it in place of dairy in vegan ice cream and vegan butter. It will also be used in place of wheat in gluten-free options such as tortillas and cakes.

Other alternative uses you’ll see will be pastas made from chickpeas, lentils and quinoa.

6. Byproducts

Recycling is something that has become part of our lives, so it’s no surprise that the food industry will start using leftovers to create healthy products.

One of the products we’ll be watching will be probiotic drinks made from leftover whey from yogurt.

Yours in health,

Danette

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

Join the 30 Day NEW YOU Challenge!! Click here to learn more and reserve your spot.

As women, we need to learn a better way to release weight and feel good in our skin. That means eating more yummy foods, working out less, and eating more!

I'll show you a new way to live in a body you love and live a life you love by incorporating healing superfoods, healing movement and a healing mindset to completely transform your life and your body!

I am starting a new Challenge and its time to come learn why so many women around the world are seeing results and why you can too!

Click here to join my 30 Day New You Challenge!

pina colada

All these ingredients are going to help you release stubborn body fat by detoxing your body and adding in vital nutrients to balance your hormones!

Can't wait to work with you and show you a better way inside the 30 Day NEW YOU Challenge!

Yours in health,

Danette

P.S. Please share this delicious detox recipe with your loved ones and I welcome your comments below!

My Tribe sisters and I had a lot of fun with this Healthy Holiday Recipe Challenge last month!

I challenged my members to post their own healthy creations as a way to keep us all focused on eating clean (and all the while SUPER YUMMY) foods during the month of December. There's a lot of temptation to fall off track from health goals during the holiday season so this fun contest helped us indulge in a healthier way.

I tried so many new and oh-my-gosh good recipes and I want to thank ALL of My Tribe Sisters who posted their recipes.

The Winning recipe was posted by member, Cherie Lambaise of Fort Lee, New Jersey. Congrats to you and your Mediterranean Stuffed Eggplant dish is out of this world! This recipe is a new regular on my family's dinner menu.

There were so many good recipes that choosing just one was too hard so I'm sharing the Top 5 with you today.

Winning Mediterranean Stuffed Eggplant

This mouthwatering recipe was a standout among hundreds of recipes and with one bite you'll see why! Click here to get Cherie's Winning Recipe to try for yourself!

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Crunchy Bits of Energy Crackers

If you like a good crunch in your healthy snack then this Crunchy Bits of Energy recipe is right up your alley! Thanks to Laurie Bigelow Smith of Richfield, Minnesota who submitted this crunchy, hearty recipe.

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Jerusalem Artichoke & White Bean Soup with Oysters

Warm up with this flavorful Jerusalem Artichoke & White Bean Soup with Oysters.  This recipe was graciously shared by Augusta ‘Olafsson of Denmark. This soup is a real soul soother, you HAVE to try it!!

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I Am Healthy Banana Bread

This classic holiday treat is an indulging delight! Thanks again to Michelle Brown Connors of Macomb, Michigan for sharing your I Am Healthy Banana Bread recipe with us. I can't wait for my readers to try this one and taste just how yummy healthy eating can be!

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Flourless Brownies with Ganache Topping

Holly Kerl of Spokane, Washington knows that we don't have to feel deprived just because we're watching our waistline. Her Flourless Brownies with Ganache Topping really drives that point home! So indulgently delicious yet healthy. Your body will love this chocolate-y goodness just as much as your taste buds will!

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I hope you'll give these amazing recipes a try and see just how yummy clean eating is!

Yours in health,

Danette

P.S. Please share these delicious recipes with your friends and I welcome your comments below!

When you’re eating healthy foods, you feel better.

People who don’t pay attention to their diet and fitness don’t understand it, but it’s true.

You have more energy, you feel stronger, and yes, you look better too.

Research has shown that your diet can have a direct impact on your skin. It affects hormone levels so when you’re eating right, you have fewer acne breakouts.

Eating the right foods can lower inflammation, and that has a direct impact on how your skin ages.

Eating well is just as important as buying the right moisturizer and cleaning your face every day.

Top 11 Foods to Strengthen and Beautify Your Skin

1. Water

It’s always the first thing on every “good-for-you” list. When it comes to your skin, drinking plenty of water means your skin looks plumper and wrinkles fade.

Not only does water hydrate you, it also replaces other things that are bad for you, like drinks that contain sugar.

When your blood sugar level is high, the sugar attaches to the proteins in collagen. This makes the skin sag so drink up! Oh, and here's why it pays to invest in a reusable water bottle.

2. Yogurt

Greek yogurt is high in protein, and protein makes your skin firmer and gets rid of fine lines.

3. Pomegranate

Antioxidant is the magic word in skin care. They fight lines and deliver moisture.

Pomegranates are loaded with antioxidant polyphenols. They fight free radicals and regulate blood flow, giving your skin that glow we all want.

If you can’t find the fresh fruit, drink a glass of organic 100% pomegranate juice a day. Just read the label to be sure the juice has no added sugars.

4. Kidney Beans

You probably don’t associate beans with good skin, but the zinc in kidney beans fights acne.

Eating a small portion of zinc-rich food like kidney beans each day will help keep you blemish free.

5. Sunflower Seeds

Sunflower seeds are high in Vitamin E, which protects your skin from the harmful effects of the sun.

6. Oatmeal

Eating a bowl of steel cut oatmeal for breakfast is a great way to keep your blood sugar level stable. The higher your blood sugar levels are, the more harmful hormones your body makes, and these can give you more wrinkles.

7. Green Tea

If you struggle with redness, then green tea is an easy answer. It is very high in an antioxidant called EGCG which fights inflammation. All it takes is one cup a day to make a real difference.

8. Peppers and Carrots

Actually, all yellow or orange vegetables have high levels of carotenoids. These are antioxidants that lower the skin’s sensitivity to the sun, and that means fewer crow’s feet.

9. Chocolate

Always a favorite on any good-for-you list, dark chocolate that's at least 70% cacao is great for hydrating skin and making it firmer. It also contains flavanols, which are another powerful antioxidant.

10. Almond Milk

If you want to cut inflammation, replace dairy with this yummy non-dairy milk in your coffee and recipes.

11. Coffee

And speaking of coffee, your morning cup is a powerful way to prevent the most common form of skin cancer. A European study showed that having 6 cups per day cuts the risk by 30%. Personally, I stick to one cup a day but always make sure it's organic!

My favorite way to enjoy a cup of joe is by making my Super Healthy Coffee recipe. Try it and you'll be hooked too!

So enjoy these delicious foods knowing that your skin will soon be glowing!

Speaking of using ingredients you have in your kitchen for glowing skin…check out these amazing, all-natural beauty recipes that my good friend Nayri shares in her book, Natural Glow.

Nayri is my go-to gal for all things beauty! Her beauty recipes will help you reclaim the youthful, radiant complexion every woman dreams of having.

Yours in health,

Danette

P.S. Please share this with your friends and I'd love to hear from you in the comments below!

Does information overload on food and health throw you off?

Something as simple as your daily groceries can become a feat with questions like, ”Is that new organic product in the market healthy or not?!” OR ”Is it okay to eat this fruit or will it skyrocket my blood sugar?”

If you're nodding your head, “yes!” read on. There's a tool to help guide you. I'm talking about Nutrient Density.

You just need to understand the concept of ”Nutrient density.” It is a great TOOL!

What is Nutrient density?

There is no standard definition established for nutrient density, but the idea is simple.

All you have to know is how many nutrients you'll get per one hundred calories of a given food.

In scientific terms, it's the ratio of nutrients to calories in food.

Here's an example.

Let's compare the nutrition of a cup of cooked brown rice and cooked white rice.

A cup of brown rice weighs 195 g and gives:

216 calories, 5 grams protein, 45g carbs, 4 grams fiber, 2 grams fat. Plus, 19.5 mg calcium, 162 mg phosphorus, 83 mg magnesium, 1.2 mg zinc, 19 micrograms of selenium.

A cup of white rice weighs 158g and gives:

205 calories, 4 grams protein, 45g carbs, 1 gram fiber, 2 grams fat. Plus, 15 mg calcium, 68 mg phosphorus, 19 mg magnesium, 0.8 mg zinc, 11 micrograms of selenium.

A cup of brown and white rice give more or less the same calories. Yet their fiber, vitamin and mineral values vary.

If you choose white rice, you'll have to eat 2 cups of it to get the same amount of phosphorus and zinc and to get the same amount of magnesium you'll have to eat at least 4 cups! Do you see the difference?!

All foods supply calories from carbohydrates, protein and fat. But not all supply a good amount of key nutrients your body needs. This is the premise of nutrient density.

Now you know why I don't count calories. All calories are not equal.

If you choose wholesome fiber rich foods, you don't need to keep track of calories.

The fiber in brown rice will make you feel full and keep you from getting hungry longer than the white rice.

This means:

  • Stable blood sugar
  • Less sugar cravings
  • More nutrition

Bottom line, for the same calories, you get more vitamins, antioxidants, phytonutrients and fiber. Why go for less?!

Why is it important to choose nutrient-dense foods?

1. Helps you to eat healthy and you'll be less likely to overeat.
2. Promotes mindful eating, a key to healthy weight.
3. Helps keep you free of diseases, fatigue and age-related illness.
4. Improves immune health.
5. Lowers your need for vitamin supplements.

What are the benefits?

  • Boosts your immune health
  • More value for your money
  • Keeps you away from processed foods
  • Makes shopping easier & quicker
  • You won't need a food expert to guide you

Quick ways to choose nutrient dense food

Want to know an easier way to choose a nutrient-dense food? It's simple just skip the processed ones.

Choose fresh foods over convenient, packaged foods. Food that is not fresh is usually lower in nutrients.

Pick everyday foods like fruits, vegetables, seeds, nuts, etc. Nutrient dense foods are whole foods and the least processed.

Eat clean food, choose local and buy organic when possible. Happy healthy Shopping!

Yours in health,

Danette

P.S. Please share this information with your friends who are still counting calories and I love hearing from you in the comments below.

You're probably familiar with dietary fiber and its role in your health. But, you may not be aware of it's cousin,”resistant starch.”

It's a type of fiber that has the beneficial effects of both soluble and insoluble fiber.

Emerging research shows that resistant starch improves blood sugar and promotes healthy weight.

What is resistant starch?

It's a type of carbohydrate (starch) that your body cannot digest. It is resistant to the digestive juices, which is why it's called “resistant starch.”

There are 4 types of resistant starch

Type 1 or RS1 : This type of starch is present in seeds, whole grains and legumes. This type of starch is tough to reach by the digestive juices as it is in the cells walls of plants.

Type 2 or RS2: This type of starch comes from corn, raw uncooked potatoes and raw green bananas. Your stomach's digestive juices cannot breakdown this type of starch because of its structure.

Type 3 or RS3: This type of starch forms when cooked starchy foods cool down. The cooling turns the digestible starch to resistant starch. In this process the starch chains realign as they cool and form strong starch links. This is known as the “retrogradation of starch” which makes the starches indigestible. Examples include cooked and cooled pasta or rice.

Type 4 or RS4: This type is man-made starches (synthetic). I do not recommend eating this type of starch.

How it Helps Weight Loss?

Because of its special ability to remain undigested, resistant starch keeps you full longer. This quality makes it a great tool for weight loss.

Resistant starch also will not give you a spike in sugar or insulin after you eat. This is why it is often recommended to people with type 2 diabetes.

Prebiotic: Resistant starch makes its way into the large intestine undigested. Here, the good bacteria feed on it and release butyric acid. This is a short chain fatty acid, that helps the growth of good bacteria in your gut.

Studies show that people who carry good bacteria in their gut have healthier body weights.

Healthy blood sugar: Eating foods containing resistant starch balances sugar in your blood. Because it escapes digestion, it does not spike your blood sugar levels. In fact, the short chain fatty acids released can improve insulin sensitivity. This is crucial for maintaining healthy blood sugar and body weight.

An average adult eats only 3 – 8 grams of resistant starch per day.

To reap its health benefits, you need to get at least 15 – 20 grams per day.

So now the only question is, “How can I get more resistant starch in my daily meals?”

5 Ways to Eat More Resistant Starch

1. Plantains: Include plantains or green bananas (unripe) in your diet at least once a week. Slice green plantains and dehydrate them to enjoy as a snack.

2. Cook & Cool: Cook brown rice, legumes, or potatoes. Cool them so they form the Type 3 or RS 3 starch.

3. Nuts: Raw nuts are a great source of resistant starch. Groundnut which is a legume is also a good source. Eat them raw or roasted for a healthy snack.

4. Beans: White beans, black beans and red beans make for a good source of resistant starch. Be sure to cook them before eating. Hummus made from soaked chickpeas, carries a good amount of RS.

5. Seeds: Lotus seeds, chia and sunflower seeds are also great resistant starch snacks.

If you have digestive issues or leaky gut, talk to your dietitian. An average healthy person who increases their resistant starch intake should not have any issues. Yet, moderation is the key and always start slow.

Remember, there is no magic pill for weight loss. Clean eating and exercise are the only way to achieve lasting, healthy weight loss.

Yours in health,

Danette

P.S. Please help me spread the word by sharing this info. and I love hearing from you in the comments below.