This Icy Secret Weapon Can Keep Your Diet On Track

Archives for September 2015

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A little preparation goes a long way when it comes to staying on track with clean eating goals.

One of the most difficult hurdles is a lack of time to make meals, and access to nutritious dishes while you’re away from home.

Preparing them ahead of time is one of the easiest ways to make good healthy eating habits stick so that you won’t be tempted to turn to fast food or other takeout options when hunger pangs hit.

Fortunately, you have a secret weapon right inside your kitchen that can help: your freezer!

The impact of freezing on nutrition

You may be wondering whether or not nutrients are lost during the freezing process, right?

As long as the food was grown in a high-quality way, such as organically grown, and was fairly fresh at the time of freezing, its overall nutrient retention is generally quite high.

That’s good news as the majority of vitamins and minerals will keep well in frozen foods!

In fact, research has found that even phytonutrients like anthocyanin flavonoids found in blueberries that are so wonderful for us (and tasty too!) have no significant reduction in their levels of anthocynanins after 3 months of freezing.

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You can even freeze fresh herbs. Chop and put in ice cube trays with water, extra virgin olive oil or grass-fed butter.

Now that you know how helpful your freezer can be in helping you reach your weight loss goals, here are some great tips that can help you take the guesswork out of freezing food!

What not to freeze

While most individual ingredients and many dishes can be frozen, there are some things that just aren’t freezer friendly:

  •  Anything with an egg-based sauced, like mayonnaise, will separate and curdle.
  •  Yogurt, cream, cottage cheese and cream cheese will turn watery.
  • Raw eggs in their shells will expand and crack.
  • Hard-boiled eggs get rubbery.
  • Vegetables that have a high water content, like bean sprouts, lettuce and cucumber, tend to get mushy and limp.

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6 General freezing tips

1.  Don’t freeze foods that are hot as it increases the temperature of the freezer, and that could cause some of your other foods to begin defrosting. Always cool them, at least to room temperature, first.

2. Don’t re-freeze anything that’s already been frozen, that includes food that was frozen raw and then cooked.

3. Wrap foods properly, or put them in a sealed container to avoid freezer burn. Avoid using aluminum foil as it may pose a risk to your health and the environment.

4. Contrary to what some believe, freezing won’t kill bacteria, so if you’re not sure if the food is still good, throw it out. “If in doubt, throw it out,” is a great phrase to remember.

Never freeze old food because you don’t want to waste it – the whole point of freezing is to keep food at its best.

EXCLUSIVE >> Why Your Kitchen Holds The Key To Increasing Your Beauty

5. Label your frozen foods. While it might take an extra minute or two, be sure to label your foods or you may not remember what’s inside.

Make it easy by using different colored markers for raw and cooked foods – for example, use red for raw foods and blue for cooked items. You can use abbreviations too, like a red “F” for raw fish. Add the date that it was frozen too.

6. Keep your freezer full. Did you know that a full freezer is more economical? That’s because the cold air doesn’t need to circulate as much, so it takes less power.

If you have a lot of free space, you can fill bottles with water, or stock up on more healthy items.

Your freezer might just become your new BFF, or at least a good buddy that helps you stay on the right track!

Yours in Health,

Danette

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If you've been following me for a while, you've heard me talk about “clean eating,” but do you know what it really is?

And what in the heck is the difference between ‘clean eating‘ and ‘clean cooking?'

It’s a lot less complicated than you might think and I'm going to fill you in on ALL of the basics on how to get started right now!

It’s not really a “diet” per se, revolving around eating more or less specific things like fewer carbs or more protein, but simply eating whole, nutritious foods, and fewer not-so-healthy foods.

That means embracing food that is “real,” unprocessed or at least minimally processed, as close to their natural form as possible – things like fruits and vegetables, healthy proteins and fats.

It also means cutting back or eliminating sugars, refined grains and unhealthy fats.

What are processed foods?

If you aren’t sure what “processed” foods really are, the easiest way to recognize them is by reading through the ingredient list.

If there are a multitude of ingredients, particularly terms that you don’t recognize or can’t pronounce, odds are, it is highly processed.

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Processing changes the form of a natural food, such as removing the bran and germ from whole grains to make refined bread.

Additions of any kind, like preservatives that keep it from spoiling too quickly as well as sugar, salt and fat that add flavor and/or texture, also mean that it’s a processed food – and most of those are loaded with excess sugar, fat and sodium.

While you might think that just about anything that’s in a box, can or bag is processed and unhealthy, that’s not necessarily true – for example, chickpeas, farro and baby spinach are all “clean,” yet they’re also packaged foods.

But why is eating clean so important?

There has been a ton of research linking a diet of whole, real foods with good health – and, a smaller waistline. If you’re hoping to drop those stubborn pounds, it’s one of the best choices you can make.

Numerous studies have found that a diet that is filled with lots of fruits and veggies, and contains healthy fats and protein, can help prevent a host of disease and illness, including life-threatening conditions like heart disease and type 2 diabetes.

If you need even more motivation, eating “clean” is not only linked to better overall health and the ability to manage weight better, but glowing skin and shiny hair!  Great news, right?!

How do I get started?

A simple way to start eating clean is to increase the amount of veggies in your diet – they’re filled with vitamins, heart-healthy fiber that helps keep you feeling fuller longer, and they’re low in calories.

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Fresh, organic vegetables are totally unprocessed, coming straight from the farm, which means they’re about as clean as it gets.

Eat more fresh fruits too – they can even help satisfy that sweet tooth.

Have you ever heard the term “nature’s candy?” That’s because fruits are naturally sweet and delicious, and make for the perfect healthy dessert.

Other foods to include on your “clean eating” grocery list include

  • dried legumes
  • nuts and seeds
  • farm-fresh eggs
  • Unrefined grains, like farro, steel-cut oatmeal and quinoa

When it comes to meat, choose wild over pastured and pastured over grain-fed as well as wild-caught fish like salmon rather than farmed.

The healthiest oils to consume are unrefined coconut oil and extra-virgin olive oil.

You should also be aware that pesticide-free, organic food is always preferable in order to avoid consuming added hormones or chemicals.

EXCLUSIVE >> This Plant Food HARMS Your Metabolism & Heart

Is Cooking clean a thing?

While eating more vegetables is great, deep frying them counteracts all their wonderful benefits and no longer makes them “clean.”

You’ll be doing your body a big favor by avoiding deep-frying, or stewing in animal fats. Choose cooking methods like stir-frying or steaming instead.

Ideally, you should be eating a wide variety of foods in both cooked and raw forms – while some nutrients are lost during cooking, such as vitamin C, others are actually increased, such as lycopene in tomatoes.

Now that you know exactly what clean eating is – put it in practice for better health – and to fit in those skinny jeans!

Yours in Health,

Danette

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Good news! These super tasty muffins won't give you muffin top and they are loaded with fiber.

 

This recipe really takes full advantage of Fall flavors and the muffins will store well in the freezer.

 

Your kids will enjoy these as much as you do and you'll feel great knowing they are getting a healthy treat.

 

 

CARROT AND APPLE

MUFFINS

Makes 12 muffins

 

INGREDIENTS:

  • 3/4 cup almond flour
  • 3/4 cup coconut flour
  • 1/4 cup old-fashioned oats (slow cook), ground
  • 2 tablespoons flaxseed, ground
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1-2 teaspoons cinnamon
  • 1/2 cup raw honey
  • 1 cup carrot, grated
  • 1 medium apple, grated (Gala, Fuji, or Honeycrisp)
  • 2/3 cup unsweetened applesauce
  • 1 egg 

 

DIRECTIONS:

1. Preheat oven to 375ºF or 190ºF.

2. Mix flours, oatmeal, flaxseed, baking powder, baking soda, and cinnamon.

3. In a separate bowl, stir together eggs, applesauce, honey, grated carrot, and apple.

4. Mix the wet ingredients into the dry ingredients, stirring until combined.

5. Spoon into a muffin tin with parchment paper liners 3/4 of the way full.

6. Bake for 15-20 minutes, or until an inserted toothpick comes out clean.

 

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Yours in Health,

Danette

 

You may also be interested in:

Blueberry Oatmeal Muffins

Super Healthy Banana Oat Flax Muffins

Egg Muffins For One

 

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In this video I'm going to take you behind-the-scenes and show you how to create sexy abs, and walk you through what a typical day looks like for me.

Have you heard about my upcoming 30 Day Challenge? If you're ready to finally release stubborn fat, boost your confidence, and skyrocket your energy, join my next challenge here…

Danette Banner 30 Day New You arrows2

Yours in Health,

Danette

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You know those abs that you see with those nice V cuts, that create those nice lines coming down to your waist.  I'm going to give you two movements you can do right away to create that look.

Yours in Health,

Danette

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If you struggle with choosing just the right ingredients to put together a healthy meal, this is the guide will be your best friend!

While you can’t control what goes into those dishes when you go out to eat, you do have lots of control at home, and it may be a whole lot easier than you think just by making some simple substitutions.

How many of these items do you have in your refrigerator or cupboards?

Get a pen and paper, or your trusty smartphone, and put together a list of what they can be swapped out for. Then, the next time you go shopping, you’ll be much better prepared to go up against the battle of the bulge!

1. White Flour

White flour is highly processed.

The processing and refining procedure that’s used in making the flour not only takes a toll on our environment, due to chemicals that are used, including benzoyl peroxide, potassium bromate or chlorine dioxide gas used to bleach, but it also harms the body.

All of the chemicals listed above are considered fatal to animals and humans if swallowed, and can damage organ systems if inhaled in large concentrations, or when coming in contact with the skin.

Plus, both wheat and refined, bleached white flour is considered to play a major role in the obesity epidemic, as well as a wide range of chronic illnesses.

Due to its high fiber content, coconut flour is a great substitute for any weight loss plan.

You’ll be less likely to eat an entire box of cookies as you’ll feel full after eating much less. Plus, coconut flour doesn’t contain gluten – something that’s known to trigger weight gain and spike blood sugar levels.

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2. White Sugar

Hopefully you already know just how bad refined white sugar really is!

It’s been completely been stripped of all nutritional value, and all it provides are empty calories as well as a quick path to weight gain and potentially, a multitude of chronic conditions.

While it’s still important to consume it on a limited basis, coconut sugar is arguably the healthiest alternative.

Coconut sugar is harvested from the sap of the coconut plant, in one of the most sustainable methods of sugar product. It also contains a small amount of fiber and other nutrients.

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3. Vegetable Oils

Vegetables oils, extracted from plant seeds like canola (rapeseed), safflower, sunflower and corn, weren’t present in our diet until extraction methods were made available a little over a century ago.

They’re processed using harsh chemicals as well as typically being made from genetically modified seeds.

Not only that, but these oils are loaded with unhealthy omega-6 fats which are known to contribute to weight gain, unhealthy cholesterol levels and other health problems.

Unrefined, virgin coconut oil, on the other hand, is extracted from the kernel or meat of the coconut and is considered one of the earth’s healthiest foods.

While coconut oil contains 90% saturated fat, it’s actually an incredibly healthy type of fat known as lauric acid that the body utilizes for energy.

Switching out coconut oil for vegetable oil can help boost your metabolism and regulate blood sugar.

4. Bread Crumbs

While bread crumbs may not seem like they’re doing any major damage, if you’re buying it out of a box it’s probably been highly processed and has all sorts of unwanted compounds too.

You can cut calories in half, add some extra fiber and eliminate exposure to toxins but substituting rolled oats instead.

5. White Rice

White rice has gone through bleaching and all sorts of refining.

Despite having carbs, quinoa is loaded with protein and fiber, making it a great alternative. It also has 40 fewer calories per cup than white rice, making it ideal for any weight loss plan.

6. Mashed Potatoes

Mashed potatoes are a favorite comfort food for many people, and they can be especially hard to give up.

But the good news is, you can use cauliflower as a substitute for those tasty potatoes – not only is it the same color so your brain may be fooled into thinking it’s the real thing, but mashed cauliflower has a mild flavor that makes it tasty too – especially when adding some chopped garlic and plain Greek yogurt into the mix.

7. Cow's milk

Most cow’s milk is loaded with hormones that aren’t doing your body any favors.

Instead, switch for almond milk which is high in healthy omega-3 fatty acids, essential vitamins and minerals, like manganese, selenium and vitamin E.

It’s dairy-, soy- and gluten-free, and contains absolutely no cholesterol or saturated fat.

Yours in Health,

Danette

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

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What if you could eat a tasty snack instead of taking a pill to relieve achy joints?

Inflammation plays a fairly significant role in many different health issues, particularly those that end in “itis,” which literally means inflammation.

While pain pills can help reduce suffering, they can be addictive, often producing unwanted side effects, and, typically fail to eliminate the root cause of the pain.

The good news is that just as what you eat can contribute to your pain, certain foods have the ability to relieve pain that’s accompanied by inflammation. They have the ability to block pain signals, fight inflammation, and even heal underlying disease.

The average American’s diet is filled with food that worsens inflammation, including fast food and processed foods which tend to contain omega-6 fatty acids.

By avoiding those unhealthy foods, and adding these 5 foods to your diet, odds are you’ll start enjoying relief soon.

1. Cherries

Cherries are not only juicy and delicious, they contain compounds known as anthocyanins – the substance responsible for their rich ruby color.

These powerful antioxidants offer a double whammy when it comes to relieving pain. They block inflammation and inhibit pain enzymes similar to the way nonsteroidal anti-inflammatories and aspirin work.

In fact, one study found that those who ate a bowl of cherries in the morning were able to reduce a major marker of inflammation by 25 percent.

Another study discovered runners who drank 12 ounces of tart cherry juice twice a day for seven days before a run, endured less muscle pain compared to those who did not.

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2. Hot Peppers

Hot peppers, like cayenne peppers, contain a substance called capsaicin.  The more capsaicin, the hotter the pepper.

Capsaicin has been found to trigger the release of endorphins.

You’ve probably heard endorphins referred to as “happy hormones” – and, no wonder, they not only make you feel good, but they help to lessen many forms of chronic pain!

Capsaicin releases a chemical known as “substance P,’ which is also released when the body sustains an injury. It signals the nervous system that you’ve been injured, causing an initial burning sensation followed by a lessening of pain in the area after time.

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Add hot peppers to your meals more often, or you can also add a half teaspoon of ground cayenne pepper to a glass of water, drinking a glass a day.

3. Garlic

Garlic may leave you with some slightly funky breath, but it makes meals taste amazing, and it offers anti- inflammatory properties too.

It also has antibacterial, antiviral and antifungal properties, making it a popular food since ancient times for treating all sorts of ailments.

Plus, its powerful antioxidant compounds are known to give the immune system a boost if you’re suffering from a chronic condition.

To get the most anti-inflammatory benefits, eat it raw rather than cooked. You can add some chopped or minced garlic to a salad, homemade salsa or other dips for a healthy, pain fighting kick!

4. Coldwater Fish

Coldwater fish like wild-caught salmon, sardines and herring that are high in omega-3s and low in mercury are known to be especially effective for battling back pain.

Omega-3s are known to help improve blood flow and decrease inflammation in the nerves and blood vessels.

EXCLUSIVE >> 39 Ways to Use Honey and Why It’s Good For You

5. Ginger root

This tasty herb serves as a natural anti-inflammatory in the body due to its gingerol content, along with other antioxidants.

It’s been used as part of traditional Ayurvedic remedies since ancient times for decreasing inflammation.

Its pain-relieving effects can be enjoyed whether it’s eaten raw or heated.

Studies have found that ginger root works as well as, and even better, than ibuprofen!

One of the easiest ways to get ginger’s incredible benefits is to enjoy it fresh as a tea.  Just slice up four or five pieces of the fresh root and steep in boiling water for 5 to 10 minutes.

If you don’t have access to hot water, you can even chew on a piece of raw ginger after peeling it for pain relief.

Yours in Health,

Danette

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Food cravings can be extremely frustrating, right?

They’re one of the biggest reasons for getting off track when you’re trying to lose weight.

You know, one minute you’re totally, 100% focused on finishing up that work project, and the next you start to think you can’t even type one word until you satisfy the urge for something sweet, salty or both.

While cravings can be hard to predict, recent research has shed some light on at least some of the reasons behind them, and why we feel so compelled to indulge.

When you seek out a certain food, or texture, it can be the sign of an imbalance in the body.

For example, when you haven’t eaten for a while, your blood sugar level drops, resulting in a craving for sweets to get it back up.

Those who exercise for hours at a time, like endurance athletes, lose a lot of fluid by sweating, and as they need to replenish all that lost sodium, salt cravings can result.

Here is a look at some of the most commonly craved foods, and what you can eat instead to help you stay on target to reach your weight loss goals.

1. Chocolate

If you feel like you just can’t live without that chocolate bar, your body might be in need of magnesium.

Try eating a handful of almonds, pumpkin or sunflower seeds. They’re tasty and offer a satisfying crunch too

2. Sugar-filled foods

If you’re craving sugar, there are a number of nutrients your body may be craving, including chromium.

Chromium can be found in broccoli, grapes and grass-fed chicken.

If it’s phosphorous you need, turn to grass-fed chicken or beef, fatty fish like wild-caught salmon, eggs, veggies or nuts.

If you aren’t getting enough sulfur in your diet, try cranberries, cauliflower or cabbage.
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3. Carbs

If you’ve got a craving for carb-loaded foods like bread or pasta, there’s a good chance eating something that’s filled with protein will do the trick.

Protein is essential to help keep you feeling fuller longer and more satisfied. Try munching on a handful of chia seeds or almonds.

If it’s time for lunch, grilled, wild-caught salmon is ideal. When time is of the essence, throwing together a quick, easy and healthy protein shake is another good alternative.

4. Oily foods

Craving oily foods like French fries, potato chips, or basically anything else fried, like those especially waistline-damaging fried pork rinds, can be a sign that you’re low in calcium.

Milk isn’t the only food that offers calcium – in fact, dark leafy greens are an even better choice!

5. Salty foods

If you’ve just got to have salt, it might mean that you’re dehydrated, or you have a chloride or silicon deficiency.

Be sure you’re drinking at least eight glasses of water a day, and more if you’re exercising a lot.

Consume foods like seaweed and celery to increase chloride levels, and nuts or seeds to boost silicon levels.

Once you’ve given your body what it really needs, instead of what you think it wants, that craving is likely to disappear!

Yours in Health,

Danette

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Have you ever heard of “Pancake butt?” I know that sounds mean but I know all about this because I’m one of those people.

I have to work my glutes so that I don’t have a butt that looks like it's part of my back .

I’m going to show what you can do today to create those nice glutes that you’re looking for—a tight but that's also lifted so that we avoid Pancake butt!”

Yours in health and happiness,

Danette

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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.