6 Reasons Carbs are Not Your Enemy

Archives for May 2017

Ever tried a fad diet? If so, you’ve probably heard that carbohydrates are your enemy.

Not only is this scientifically untrue, but it’s the fodder of yo-yo dieting for a reason- it’s not sustainable.

Carbohydrates are not the enemy- if anything, they can be your best friend.

If you want to have a balanced diet with long-term weight loss, it’s important to know:

  • what are carbs?
  • what do they do for your body?
  • why you can't afford to live without them?

1. Carbs are in everything– for a reason.

Carbohydrates have been humans’ main energy source for thousands of years. Carbs are your body’s ideal type of fuel, and you don’t want to give your body anything but the best, right?

A balanced diet based off of healthy carbs is essential to long-term weight loss. What’s important is not how many carbs you consume, but what kind of carbs you consume.

When choosing your “good” carbs, look for carbs with high fiber and low carbohydrate density.

This means not relying only on pasta and bread. Instead look for wholesome vegetables and unrefined grains like maize, rice, and quinoa.

When we think carbs, we tend to think of processed food. When you’re looking for healthy carbs, avoid anything with:

Go for complex carbs like:

Choosing the right kind of carbs can help you meet your weight loss goals, and stay there.

Carbohydrates are an entire food group, and they are in almost every food your body needs to survive.

If you’ve ever tried to cut out carbs, as many health-conscious dieters have, you'll notice how difficult it is.

A more sustainable plan is cutting out:

  • artificial food additives
  • chemicals
  • toxic dyes

These are what makes processed food so bad for us.

2. Carbs are not the same as sugar.

Despite what every fad diet will tell you, carbs are NOT the same as sugar. Carbs are just a food group.

Carbs include complex and simple sugars. Carbs are in bagels, bread, pasta, carrots, and bananas.

All these foods get converted by our bodies into glucose and glucose is the source of our energy.

Glucose is your body’s operating fluid, and you need it to function.

There’s nothing unhealthy about that.

3. Carbs preserve muscle mass.

It is impossible to build and maintain muscle mass while depriving your body of carbohydrates. If you exercise regularly, this is essential.

Every distance runner swears by that plate of pasta for a reason. Carbs help your muscles heal from the micro-tears caused by intense exercise.

For long-term weight loss, it’s important to build muscle so the body can burn fat on its own. You can’t do this without a healthy, steady intake of carbohydrates.

4. Carbs don’t make you fat.

Almost every diet for “quick weight loss” that you’ll find will tell you to cut out carbohydrates.

Cutting out carbs is perfect for quick weight loss, but it does absolutely nothing for long-term weight loss or overall health.

When you cut out carbs, you are depriving your body of an essential resource:

  • your muscles grow weak
  • you become dehydrated
  • you quickly shed water weight

However, as soon as you re-introduce carbs into your diet- which you inevitably will have to- all that water weight will come right back.

Cutting out carbs will make your body lose water weight.

If you cut out carbs for long enough, your body will go into hunger mode. As soon as you eat carbs again, you will gain that weight right back.

5. Low-carb foods are sometimes worse for you.

Foods marketed as “low-carb” often have more artificial fillers, additives, and chemicals.

These foods are designed to have low carb counts on the label. Many people just read nutrition labels, find something that says “low-carb,” and assume it’s healthy.

If it’s got words you can’t understand in the ingredients, you can rest assured that that’s not the case. You’re much better off eating whole foods as part of a balanced diet.

6. Carbs are a natural, nutrient-rich energy source that curb cravings.

Wholesome carbs are rich in vitamins and nutrients like:

  • folic acid
  • magnesium
  • iron
  • potassium
  • Vitamin C

Carbs are also an important source of fiber. Fiber helps stabilize blood sugar, reduce your cholesterol, and promote healthy bowel function.

A diet with “good carbs” also reduces your risk of Type 2 diabetes and cardiovascular cancer.

Besides, carbs keep you feeling full and energized throughout the day. Carbs curb cravings and low blood sugar spikes which leave you feeling weak and irritable.

Without carbs, your body thinks it’s starving!

Don’t sabotage your weight loss goals and health by forgetting the importance of this valuable food group.

There are many healthy foods with carbohydrates. What’s unhealthy is processed food with additives and sugars.

While additives can increase a food’s carb count, it’s not the carbs themselves you should be wary of- it’s the kind of carbs, and what's in them. Focus on eating whole, natural foods.

Focus on balance, not on restriction. Your body loves carbs, and that’s for a reason.

Yours in health and happiness,

Danette

P.S. Please help me spread the word about carbs by sharing this article and I welcome your comments below!

This Detox Tonic can heal so many ailments going on in your body. In today's video, I'm going to show you how to make a detox tonic. This tonic can help boost your immunity and brain function.

Detox Tonic Recipe
1 cup chopped fresh turmeric
1 cup chopped fresh ginger

Bring 1/2 gallon to 1 gallon of water to a boil

Put the chopped turmeric and ginger into the pot of water

Let simmer for 20 minutes

Strain turmeric and ginger and refrigerate the tonic

Enjoy 1 to 4 cups each day

Yours in health and happiness,

Danette

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

You probably already know that some dairy foods have health benefits for most people. Research has even shown that it can help you keep your weight in check.

Studies have shown that people who eat dairy each day lose more weight than those who don’t.

Eating dairy can trim the size of your waist, increase your lean muscle mass and lower body fat mass.

So where do you get your dairy?

Are you a regular Greek yogurt eater? Do you prefer kefir? Have you heard of skyr?

What is skyr?

Skyr is a yogurt-type product that comes from Iceland. It's thicker than Greek yogurt and has even more protein.

Compared to kefir, skyr has almost three times as much protein!

Kefir also has a thinner consistency and is best known for its high number of probiotics, which give it its ability to fight gastrointestinal problems. Skyr has you covered there too!

Eating high protein yogurt has been shown to cut appetite later in the day, reducing the late-night snacking that can work against weight loss goals. The high amount of protein also makes you burn more calories after you eat your meals.

Skyr is made by taking skim milk and mixing in bacteria cultures. Then it is strained to remove the whey.

Even people who are lactose intolerant may be able to enjoy skyr because 90% of its lactose is removed when it is made.

Skyr has probiotics, which are good for your gut health and promote immune system strength. It's also is loaded with vitamins and minerals.

Perhaps most important of all, it can keep you feeling full for a long, long time.

Skyr has an astonishing 19 grams of protein in a 6-ounce serving.

It also gives you:

  • 20% of your RDI of calcium
  • 25.5% of your phosphorous
  • 19% of your riboflavin and
  • 17% of your Vitamin B-12

Its nutritional density comes from the fact that it needs 3 to 4 times as much milk to make as regular yogurt. It is naturally fat-free and will keep you feeling full much longer than other dairy products.

It's also high in calcium. This means that it will help fend off osteoporosis and contribute to your heart health.

Skyr is also low in carbs, so it can help control your blood sugar.

When you go to the supermarket, you can find skyr in the same part of the dairy section where you buy yogurt. There are a couple of different brand names that are sold in the United States, including:

  • Siggi’s
  • Skyr.is
  • Smari
  • KEA Skyr
  • Icelandic Provisions

The best way to start adding skyr to your daily diet is to use it to make yourself a superfood breakfast or snack. Stir in some fresh berries, some sunflower seeds or almonds and you’ll find it powers you for several hours, with no hunger pangs.

You can also use plain skyr as a spread instead of other dressings.

Yours in health and happiness,

Danette

P.S. Please help me spread the word about skyr by sharing this with your friends and I welcome your comments below. Had you heard of skyr before you read this?

‘The amount of protein that you need depends on who you are and how physically active you are.

According to the US Department of Agriculture, men and women over the age of 19 should get at least 0.37 grams of protein per pound of body weight per day.

That means a woman who is 140 pounds should get at least 51.8 grams of protein, which translates to 9 ounces of salmon or a little over 8 eggs. But, that’s the minimum requirement. This still might not be enough for you if you live an active lifestyle.

I personally recommend eating about 15-18 ounces of lean protein per day for women who are active in my programs, because we are moving our bodies every single day. I recommend 24- 27 ounces for active men who are working out daily.

For women, that breaks down to eating 3 oz of lean protein for each of your 3 main meals and 2-3 oz of protein for snacks.

I recommend 2 to 3 snacks per day too. Eating 6 times a day keeps your metabolism in fat burning mode!

Men would simply double this at main meals and stick to the same guidelines of 2-3 oz. of lean protein per snack.

Eating too much protein can end up working against us too.

Studies have shown that people who eat too much animal protein end up losing calcium through their urine, and this can lead to osteoporosis.

It's all about keeping the protein balanced by eating plenty of fruits and vegetables. These foods often get skipped by those on super high protein diets like Atkins, and that means they're losing valuable vitamins, fiber and antioxidants that these foods have to offer.

Top 6  Sources of Lean Protein

When choosing to eat protein, make sure that you are choosing high-quality protein sources. Many animal sources of protein are high in “the wrong kind” of fat.

The best foods to get protein in a healthy diet include:

1. Poultry, including grass-fed chicken and turkey. And, you aren't necessarily limited to white meat.

2. Fish, including wild-caught salmon and other fish high in heart-healthy Omega-3 fatty acids.

3. Beans, which contain more protein than any other vegetable food source. Plus, they help stabilize blood sugar.

4. Nuts. Here's why pistachios are one of my top choices.

5. Dairy, specifically Greek yogurt and kefir. These offer a 2-for-1 because they deliver probiotics that boost gut health. (I highly recommend my Earth Echo Probiotic) You probably know this boosts immunity but you might be surprised to learn this also helps with weight loss!

6. Protein powders. Make sure you're opting for a high quality protein powder. Protein powders are ideal for convenience on-the-go too!

For a great high protein smoothie that is loaded with vitamins and antioxidants, try this Mango Carrot Smoothie.

It gets its protein from almond butter, and will keep you feeling full for a long time!

Danette May Mango Carrot Smoothie Recipe

Yours in health and happiness,

Danette

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

In today's video I'm going to go over how to do a proper cool down after any workout.

A proper cool down will help you reduce injuries, reduce muscle soreness, and help sustain yourself to work harder, faster, stronger.

Yours in health and happiness,

Danette

P.S. Please share this video with your friends and don't forget to leave me a comment below!

In today's video, you'll be getting ready with me in the morning and see what products I use.

To get your free sample kit of Annmarie Skin Care Click Here.

Cetaphil, Desitin, Tom's toothpaste can be found in most grocery stores.

Yours in health and happiness,

Danette

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

What comes to mind when you think of oranges and the common cold? If your answer was Vitamin C, you’re right.

We have long known that eating oranges and drinking freshly squeezed orange juice can help us fight the common cold. This is because the sweet fruit is so high in Vitamin C.

Now, what if I told you that there’s another fruit that has as much as 60 times the Vitamin C that an orange does? And then add to that beta-carotene, fatty acids, proteins, antioxidants and more!

You've likely never heard of the Camu Camu Berry but you'll be glad you did after you read this.

So, What in the World is a Camu Camu Berry?

It grows on a shrub in the Amazon rain forest. The Camu Camu tree grows along the water. The native people in Peru and other countries pick the fruit from their canoes.

They use both the fruit and the leaves for medicine. The fruit grows between the size of a cherry and a lemon.

Camu Camu’s super high levels of Vitamin C give it a sour taste, so it’s not something you’re going to find in the fruit aisle.

Most people use it in its powder form. They add it to drinks or mix it with yogurt or oatmeal.

Just one tablespoon of Camu Camu powder has far more than the RDA of Vitamin C and offers a ton of health benefits.

5 Reasons You Should Care About Camu Camu Berries

1. Boosts Your Mood

We all know that mood is tied to our levels of serotonin. But did you know that low serotonin levels are linked to low levels of Vitamin C?

Vitamin C helps our brain make serotonin.

A study showed that giving Camu Camu to people who were hospitalized with low levels of Vitamin C helped improve their mood.

100 grams of Camu Camu has 2,145 mg of Vitamin C (that's 60 times more than an orange!)

2. Fights Inflammation and Signs of Aging

Camu Camu is high in antioxidants. These help to fight the free radicals that have been linked to inflammation and aging.

Studies have shown that Camu Camu is a big help in fighting gingivitis and arthritis. It may also help slow down other aging processes, such as macular degeneration and Alzheimer’s disease.

Vitamin C is also a skin brightener. Many people use the powder in a mask to help slow the appearance of wrinkles.

3. Boosts Liver Health

Not only does Vitamin C help to counter the effects of cirrhosis and liver disease, but so do antioxidants, and Camu Camu is loaded with them.

4. Fights Off Infections and Viruses

Vitamin C is probably best known for the boost it gives to our immune system.

Camu Camu’s high levels of Vitamin C help fight off viral infections. It can also help us recover from colds and viruses like herpes faster.

5. Supports Bone Health

100 grams of Camu Camu contains 2.1 mg of Manganese. Manganese supports bone health and combats diabetes.

A Couple of Notes on Camu Camu Berries

If you’re going to start using Camu Camu powder, be careful not to use too much at a time. Its very high levels of Vitamin C can give you an upset stomach.

It can also interfere with some medications, so make sure that you check with your doctor first.

Yours in health and happiness,

Danette

P.S. Please help me spread the word about Camu Camu Berry by sharing this article and I welcome your comments below.

If you pay attention to health news, you know that both sugar and high-fructose corn syrup are a real problem.

But knowing what’s bad is not enough, especially not when it comes to sweetening our food.

We, humans, are born with a strong love of sweet tastes. If you want to cut out sugar, you need to know the right thing to replace it with.

5 Sweeteners that are Healthier than White Sugar

1. 100% Maple Syrup

Maple syrup is a healthy, natural product that comes straight from trees. It's made from the boiled sap of maple trees and has lots of healthy nutrients.

These include calcium, zinc, magnesium and potassium.

Maple syrup has a lower glycemic index than sugar. It also contains up to 54 different antioxidants.

100% Maple Syrup has even been shown to fight cancer and heart disease.

2. Raw Honey

Raw honey has a flavor that satisfies your craving for sweets. Its flavor can be affected by the type of plant that the bees collected pollen from.

Honey is made when bees chew on nectar and break it down into simple sugars. They deposit it into honeycombs, where water evaporates out of it.

It's loaded with natural enzymes, antioxidants, minerals and vitamins. Honey is also a natural antiseptic and can be applied to cuts and scrapes.

Just be sure you're buying the real deal by avoiding these labeling tricks.

3. Dates

Date sugar is made from powdered dried dates. It keeps all of the dates’ nutritional value, including fiber, calcium, magnesium and potassium.

To make it even easier just add Medjool dates to any foods you want to sweeten.

4. Coconut Sugar

Coconut sugar is made by boiling and dehydrating sap from a coconut palm tree. It tastes a lot like brown sugar, but it has fiber, iron, zinc and antioxidants.

5. Stevia

Stevia is a zero calorie sweetener that is all natural. It's made from compounds found in the leaves of a South American plant.

It is much sweeter than regular sugar, so you only need a small amount. Most importantly, Stevia is not metabolized by the body so it has no impact on blood sugar.

Stevia is another one with some tricky labels so be sure to read those labels before you buy.

If all this talk about sweets is making your mouth water, here's one of my favorite recipes to satisfy a sweet tooth: Amazing Paleo Apple Crisp Recipe

Yours in health and happiness,

Danette

P.S. Please help me spread the word about healthy sweeteners by sharing this article and I love hearing from you in the comments below. What's your go-to healthy sweetener?