What I Keep In My Kitchen For Flat Abs

Archives for April 2017

I'm going to show you what's in my fridge, in fact, you'll find out all the staples I keep in my kitchen for getting and maintaining flat abs.

And don't forget the workouts I do for flat abs…you can grab a FREE copy of my Flast Abs Fast DVD (just cover the shipping and handling)!

Yours in health and happiness,

Danette

P.S. Please share this with your friends and I love hearing from you in the comments below. How many of these things are in your fridge right now?

The question I get asked a lot is what do I do to eat healthy if I'm a picky eater or have allergies? This video will answer this question to help you eat healthy and introduce new foods into your diet.

Also, here's my Hummus Beet Wrap Recipe. Even if you think you don't like beets, I encourage you to give this a try. You might be surprised!

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 chopped

DIRECTIONS

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.)

And here's a little more on why beets are one of the healthiest foods you can eat.

Yours in health,

Danette

P.S. Please share this with the picky eaters you know and I welcome your comments below!

Chances are that you have heard of Omega-3s, and you likely also know that they're good for you.

They help fight depression and anxiety. They can improve your eye and heart health and they fight inflammation.

You probably also have a pretty good idea of what foods are high in Omega-3s:

  • Fatty fish like mackerel, salmon, sardines and herring
  • Cod liver oil
  • Oysters
  • Flaxseeds
  • Chia seeds
  • Walnuts

But did you know that there are many different types of Omega-3s and that they are not all the same?

There are 11 different types, but DHA, EPA and ALA are the three most important.

Omega-3s are fatty acids. DHA and EPA come from animals and ALA comes from plants. Our bodies do not make any of them, so we can only get them from the things that we eat.

When we don’t have enough Omega-3s in our diet we are at risk for many health problems. Let’s look at each of the top 3 Omega-3s to get a better understanding of what they are, where they come from, and why they're good for us.

Breaking Down the Top 3 Omega-3 Fatty Acids

DHA

DHA stands for “Docosahexaenoic Acid.” It is what makes up our skin and our eyes, and is important for both brain development in babies and brain function in adults.

Having enough DHA in our diets helps us control our blood pressure, type 2 diabetes and heart disease. It lowers triglycerides and LDL. It also fights inflammation, making cancer less of a risk.

It is mostly found in seafood, but it is also found in algae and some grass-fed animals.

EPA

EPA stands for “Eicosapentaenoic Acid.” It is not a building block like DHA is. Instead, it helps our body to create signals to perform certain functions.

The most important function is to reduce inflammation, which can cause pain and disease. EPA in our diet helps to fight depression and hot flashes during perimenopause and menopause.

Like DHA, EPA is mostly found in seafood like herring and salmon.

ALA

ALA stands for “Alpha-linolenic Acid.” It is the Omega-3 that we eat the most of, but our bodies don’t use it as well.

We convert a small amount of the ALA that we eat into EPA or DHA. The ALA that we do not change to EPA or DHA gets stored or used as energy.

Studies have linked ALA to reduced risk of heart disease.

We get ALA from plant foods. Chia seeds, flaxseeds, pumpkin seeds, hemp seeds and their oils are high in ALA. Kale and walnuts are too.

The best and healthiest source of Omega-3s is fresh fish.

What Science Tells Us

  • One study showed that people between the ages of 60 and 80 who ate fish more than two times a week were half as likely to develop macular degeneration as those who ate no fish at all.
  • Another showed that people between the ages of 65 and 94 who ate fish at least once a week were less likely to develop Alzheimer’s disease than those who ate none.
  • And a study of Swedish men who ate fish had a lower risk of developing prostate cancer than those who didn’t.
  • Women who were past menopause who ate fish two or more times per week had healthier arteries than those who ate less.

Does all this leave you hungry for a fish dinner? Me too! Here's one of my favorite Easy Honey Salmon Foil Recipes.

Yours in health and happiness,

Danette

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

How do you carry your extra weight? Are you pear shaped or are you apple shaped?

Though many people think this question only counts for deciding what style of bathing suit they should wear, it’s actually a lot more important than that.

People who are pear shaped and who carry their fat in their lower body have subcutaneous fat. Subcutaneous fat is under the skin, all over our bodies.

People who are apple-shaped carry their fat in their belly and have more visceral fat, which is wrapped around their organs. This type of fat is hidden and can be deadly.

Symptoms of visceral fat include high blood pressure, high cholesterol and high insulin levels.

We tend to think of fat as just being an issue of how much we weigh, but where we carry our fat is very important. Visceral fat gathers deep in our body and around our organs and can shorten our lives.

Visceral fat has been linked to heart disease and type 2 diabetes. In women, it is also linked to breast cancer.

Why is Visceral Fat So Dangerous?

Visceral fat is dangerous for a couple of reasons.

First, it does not just sit there. It's as active as a body organ. It makes chemicals that lead to higher blood pressure, inflammation, and diminished immune activity.

Visceral fat also makes free fatty acids that increase bad cholesterol and insulin resistance.

Since visceral fat is a health risk, it's important to understand both how we get it and how to get rid of it.

Who is at Risk for Visceral Fat?

If you tend to accumulate visceral fat, it may be a matter of your genes. But visceral fat is also more likely to accumulate if we eat too many simple carbs like white bread and sugary drinks. Visceral fat will also accumulate if we don’t exercise.

Though visceral fat is dangerous, there is good news too. It's one of the easiest types of fat to get rid of!

We all know that it can be hard to lose the subcutaneous fat that is under our skin. The fat that’s hidden in our organs burns off when we work out.

How Can I Get Rid of my Visceral Fat?

Experts say that the best way to get visceral fat under control is to work out at least 30 minutes per day, every day.

Strength training is important too. The best workout is a combination of cardiovascular training and weight training to increase muscle mass.

It's important to remember that you can be thin and still have visceral fat. 

We tend to focus on the fat that we can see and feel, but it’s the visceral fat that we can't see that puts us in danger.

To get rid of visceral fat:

  • Eat more fresh fruit and vegetables
  • Increase the soluble fiber in your diet. (Flax, chia and hemp seeds can make a big difference)
  • Replace animal fats you get from eating meat and dairy with good fats like those found in olive oil and avocados, and omega 3s found in salmon, walnuts and sunflower seeds.

Yours in health and happiness,

Danette

P.S. Please share this critical information with your loved ones and I love hearing from you in the comments below.

Have you heard of Tiger Nuts? They are an ancient food that our ancestors ate about 2 million years ago.

They're considered a weed in many places. They grow under the ground with a big tuft of grass appearing above ground.

This food was first eaten in Africa and has recently been re-introduced as a superfood.

Tiger Nuts are not actually a nut – they are a starchy vegetable that is loaded with nutrients. They're tubers, just like potatoes and sweet potatoes.

On top of being good for you, they have a sweet nutty taste. Always a plus, right?!

They are not a grain, a nut, or a seed, so they have little risk of allergy and are gluten free. They're a great source of resistant starch.

Resistant starch is a pre-biotic that helps good bacteria in your gut to thrive. High levels of resistant starch have been shown to help prevent and treat diabetes and obesity.

They're also a great source of healthy fat. Their fat composition is 73% monounsaturated fat, 18% saturated fat and 9% polyunsaturated fat. This is similar to olive oil. The low level of polyunsaturated fat helps to fight inflammation.

8 Reasons to Eat Tiger Nuts

1. High in Omega-6
2. Gluten free
3. High in potassium
4. Good source of magnesium, iron and zinc
5. 2 grams of fiber per 1-ounce serving
6. Good source of antioxidants
7. Lower LDL cholesterol
8. High in vitamin E and oleic acid

One study showed that Tiger Nuts are a good way to fight bacteria in the body, especially E coli and salmonella. They are a powerful immune system booster.

Tiger Nuts are Very Filling

In fact, just one ounce of Tiger Nuts contains 40% of the fiber you need every day.

They're sold in a bite-sized, crunchy form that can be eaten as a snack.

You can also add water to them and use them in recipes. To rehydrate Tiger Nuts, soak one ounce in a small bowl of water.

The process takes about 12 hours. Keep in mind that the Tiger Nuts will start out very small when they are dry, but will swell up a good deal in the water.

After the Tiger Nuts have soaked for 12 hours they will have a chewy, crunchy texture. At this point, you can drain out the rest of the liquid.

Many people will eat these hydrated Tiger Nuts for breakfast. Other people like to soak them for much longer, even as long as two full days. It’s really up to you.

There are many ways that you can add Tiger Nuts to your diet. Some people take the soaked vegetable and put it in the blender with water to make a creamy drink known as “horchata de chufa”.

Tiger Nuts are also available in a finely ground flour that can be used in place of grain flour.

Tiger Nuts are available at health food stores and can also be found online.

Yours in health and happiness,

Danette

P.S. Please help me spread the word about Tiger Nuts by sharing this article with your friends. Oh, and remember to leave me a comment below! Have you ever heard of or tried Tiger Nuts?

Have you heard of the Raw Food Movement? It’s just what it sounds like. It is a movement of people who only eat raw food. They do it because they think that when food is cooked over 112 degrees, it loses its living enzymes.

There are some raw foodists who only eat raw vegetables, fruits, and nuts. They're called “raw vegans”.

Then there are those who also eat raw meat, eggs and dairy. So here’s the question. Are they right?

Is raw food healthier than cooked food?

Raw foodists believe that the food that they are eating is more alive. They think it has more nutrients than food that is cooked.

They also think that cooking creates harmful toxins, but nutritionists do not agree. They say that the difference in vitamin and minerals when food is raw or cooked is pretty small.

They also say that people who are eating nothing but raw food are putting themselves at risk of salmonella and other serious bacterial infections.

According to scientists, cooking our food allows us to get more out of our food.

They point to a 2011 Harvard University study that said:

“The ancestors of modern humans who invented food processing (including cooking) gained critical advantages in survival and fitness through increased caloric intake.”

Their study pointed out that monkeys eat nothing but raw food, and because of that they have to spend half of every day eating just to get enough nutrients. They also point out that cooking food does the important work of killing viruses and bad bacteria.

Is there a benefit of eating raw foods?

People who eat nothing but raw food say that when we cook our food, we chemically change it. They say that heat destroys its enzymes and nutrition and that plant enzymes need to be preserved in their natural state.

Scientists say that when we eat food raw, those enzymes just get broken down by the acids in our stomach and that they serve no purpose.

They say that plant enzymes benefit plants, not humans.

Nutritionists agree that there are some foods that are better for us when they are eaten raw.

They say that this is very true of fruit. But they disagree with the idea that eating foods like meat, eggs, or dairy products in their raw state is a good idea. In fact, they're very worried about raw foodists drinking raw milk, which has made many people sick.

So Should I Eat More Raw Foods?

If you would like to eat more raw or unprocessed foods, there are healthy ways to do it.

  • You can eat more leafy greens and citrus fruit.
  • Eat more healthy seeds.
  • Avocados and raw veggies are also a good way to add fiber and more nutrition.
  • You can also cook your food at a lower level of heat by steaming or using a slow cooker.

Your most important healthy diet move is to cut out highly processed and refined foods like sugary snacks and refined grains.

By replacing them with healthy alternatives like Ezekiel bread and eating more real fruit instead of sugary snacks or juices, you'll go a long way towards improving your nutritional intake.

Yours in health and happiness,

Danette

P.S. Please share this with your friends and I always love to hear from YOU so leave me a comment below.

I want to share with you what I eat for breakfast almost every morning. In this video, you’ll find two recipes that I eat a lot to start my day off right!

Eggs and Ezekiel Bread English Muffin with Jam

Ingredients:
2-3 eggs or egg whites
Ezekiel Bread English Muffin
Coconut Oil
Strawberry Jam 100% real fruit

Chia Pudding Recipe

Ingredients:
1/2 cup of almond milk
2 tablespoons of chia seeds
Stir it together and put in your fridge over night or you can let it sit for 10 minutes
Top the pudding with raw nuts, coconut flakes, goji berries, fresh berries, etc.

Super Healthy Coffee recipe is on my YouTube Channel here —> https://youtu.be/uZr5MmUe-00

Yours in health and happiness,

Danette

P.S. Please share this video and the recipes with your friends and I want to hear from you in the comments below. What did you have for a healthy breakfast this morning?

I'm excited to share with you how to find the perfect workout routine for you!

So many people wonder what is the best workout? What should I be doing? Watching today's video will help you find those answers.

Yours in health and happiness,

Danette

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

You’ve decided that the time has come. You are going to improve your health.

You will start to work out every single day.

You pledge to eat nothing but healthy foods. You set an alarm to make sure that you go to sleep on time so you can get a full eight hours every single night.

Good for you – all those plans sound great!

The first step is to prepare. Buy a cute workout outfit and new sneakers. Download an app for your phone to monitor your sleep and your activity. Go food shopping and buy healthy snacks.

But wait … are you sure that you know what foods are healthy and which are just pretending to be?

Food companies are well aware that the public wants to feel good about what they eat. They market their products in ads showing active people with slim bodies, but that doesn’t mean their food is healthy.

When you go food shopping, make sure that you know what foods you should be eating more of and which you should shy away from.

Top 8 Foods That Seem Healthy (But Aren't)

1. Energy bars – What could be bad about a food that promises to give you more energy? A lot! Some energy and protein bars have as much sugar as candy bars.

Make sure that in addition to reading the description, you also check out sugar, fat, and other ingredients.

2. Diet soda – If you think you are doing yourself good by switching from soda to diet soda, you’re not alone. And you’re also wrong. The artificial sweeteners in diet soda make you think you’re eating sugar and can spike your insulin levels.

Stick to water, or if you need something sweet, try coconut water.

3. Bran muffins – They sound healthy and keep you regular, right? Bran isn't that good for you because it can cause gut inflammation and I recommend avoiding it. There are better ways to get your fiber. Most of these muffins are loaded with sodium and sugar anyways.

The bran muffins sold by a popular chain have twice as much sugar as their Chocolate Frosted Cake Donuts!

4. Dried Fruit – Sure, they’re fruit, but they are preserved using sulfur dioxide and sweetened with sugar. A little is okay for the nutrients, especially if you're making your own but if you eat it a lot you might as well be eating candy.

5. Wraps – Just because they are on a bread that is thin doesn’t mean that they are good. Most commercial wraps are filled with ingredients that are working against you. Think dressing or mayonnaise, bacon, lots of cheese, and sodium.

I recommend Ezekiel wraps as a go-to but you still want to read the ingredients labels on those too.

6. Agave nectar – Lots of people think this is a great sweetener because it is natural. But it has more fructose than high fructose corn syrup.

Stick with unfiltered organic raw honey.

7. Flavored yogurt – We’ve all seen the studies about how dairy products help with weight loss. But flavored yogurts can have as much as 15 grams of sugar.

Just eat Greek yogurt and stir in some fresh berries for sweetness.

8. Granola – What could be healthier than granola, right? Wrong! A lot of granola mixes are loaded with sugar and oil. Make sure you read the ingredients and choose one that is sugar-free and is made of whole grains and oats.

Your best bet is to make your own for a breakfast or snack that is healthy and under your control.

Yours in health and happiness,

Danette

P.S. Please share this eye-opening list with your loved ones and I welcome your comments below. Which of these foods is most surprising to you?