2 Simple Tricks For Enhancing Your Ab Routine

Archives for March 2017

My favorite 30-second trick to start revving up your metabolism and start going into fat burning mode! This trick is one of the many secrets I share in my 30 Day New You Challenge. You can sign up for my next 30 Day Challenge here!

Ingredients:
Dash of Cayenne Pepper
Juice of 1/2 Fresh Lemon
1 Cup Warm Water

I drink this every single day and you should too!

Yours in health,

Danette

P.S. Please share this easy fat loss trick with your friends and I welcome your comments below.

Have you noticed that the grass is getting greener? Have you heard the birds chirping? Spring is finally here!

If you’re one of those people who see the warming weather as a signal that it’s time for spring cleaning you’re not alone.

Here’s an idea for when you’re done with the dust – why not spring clean your pantry too?

Beyond wiping down the shelves and replacing the baking soda box in the fridge, try tossing the foods that are working against you and replacing them with clean options. Out with the old and in with the new!

Top 9 Foods to Toss Out (and their replacements)

1. Replace wheat bread with a sprouted grain bread like Ezekiel bread

Ezekiel is a sprouted grain bread that has no sugar. It is made with 4 types of grains and contains 2 legumes. It is organic, high in fiber and delicious.

2. Replace white sugar with natural sugars like honey, maple syrup, coconut sugar or Stevia

White sugar is just empty calories. It provides no health value and can do a lot of harm to your teeth, your liver, your metabolism and more.

3. Replace butter with grass fed butter or heart-healthy oils

Grass fed butter is less contaminated with chemicals and has a higher nutritional value. If you want to stay away from dairy, choose olive oil or avocado oil.

4. Replace sour cream with Greek yogurt

The two taste very similar and have the same texture, but Greek yogurt contains probiotics. Probiotics help boost your immune system and clear up stomach trouble. Sour cream also has much more sodium and is higher in carbs and sugars.

5. Replace white rice with quinoa

Studies show that eating white rice raises your risk for type 2 diabetes. All of its benefits are stripped away when its husk, bran and germ are removed. Eat quinoa instead.

Quinoa has a delicious nutty taste and has 150% more fiber and 100% more protein than white rice.

6. Replace soda with green tea

If you haven’t already tossed the soda, now is the time. Soda contains over 8 teaspoons of sugar per can and has no value at all. Green tea is full of antioxidants. It may help prevent cancer, is good for your heart, and may promote weight loss.

7. Replace vegetable oil with coconut oil

Vegetable oil is loaded with polyunsaturated fats. When heated, it loses its antioxidant powers. This happens to olive oil too! Coconut oil is stable and does not lose its antioxidants. It also contains medium-chain fatty acids that do not get stored as fat. And coconut oil contains lauric acid, which has antibacterial and antiviral properties.

8. Replace flour with coconut flour

If you love to bake, dump your old white flour and replace it with coconut flour. It has fewer carbs and 11 times the amount of fiber.

9. Replace chocolate chips with cacao nibs

Your chocolate chip cookies will still taste great if you toss the yellow bag and buy these instead. And they have five times the fiber and contain no sugar at all.

Did someone say chocolate chip cookies?! Here's how to get your cookie dough fix the healthier way and hey, all this Spring purging calls for a treat!

Yours in health,

Danette

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

First of all I don’t recommend drinking alcohol, but if you are going to drink I’m going to show you two skinny alcoholic drinks that won't add to your waistline and that are a lot healthier and taste yummy!

I’ll also be sharing my secret of what I drink when I’m out and about town.

Yours in health,

Danette

P.S. Please share these recipes with your friends who enjoy a cocktail from time to time and I welcome your comments below. What's your favorite skinny cocktail?

These are my favorite top 3 weight loss tips that will speed up your results!

Tip 1: Start your day off with fresh lemon water. This will help with your metabolism.
Tip 2: Do high-intensity interval training.
Tip 3: Eat clean foods.

CLICK HERE to Join The Danette May Challenge

Yours in health,

Danette

P.S. Please share these tips with your friends and I love reading your comments below!

If you suffer from migraines, you have my sympathy. A migraine is more than just a headache. It can put your life on hold.

Some people get migraines that are so bad that they can’t get out of bed. They can’t be out in the sun. They call out from work and stay in bed all day. They feel sick, sometimes throwing up.

There are some drugs that can be used to treat migraines, but they have side effects that are sometimes as bad as the headaches themselves.

People who have spent years learning to deal with their migraines say that the best way to manage them is to prevent them from happening in the first place.

One of the best ways to do this is to know which foods will trigger an attack, as well as which ones can stop or prevent one.

Foods and Migraines

Everybody has their own personal triggers.

Doctors suggest that you can identify yours by keeping a food diary. You can do this by jotting down what foods you have eaten in a notepad.

There are also apps that you can download on your phone. It may take as many as 20 or 30 migraines before you can figure out what is setting you off, but you will know what to avoid in the future.

15 Foods that are Most Likely to Trigger a Migraine

1. Alcohol – 1 out of 3 people say wine or other forms of alcohol will trigger their migraines. While others say that having a drink when a migraine appears can stop it in its tracks.

2. MSG – A lot of people say that this food additive will bring on a headache every time.

3. Caffeine – though caffeine can be used to treat a headache, it can also cause one if you have less than you normally do. If you are a regular coffee drinker, try to have the same amount every day.

4. Beans – they contain tannin, which the same ingredient in wine that can trigger a migraine.

5. Pickled foods – including eggs beets, peppers and cucumbers.

6. Hot peppers contain capsaicin. Capsaicin is such a powerful migraine trigger that researchers use it to set a migraine off. Interestingly, it is also used as a remedy.

7. Foods with Tyramine- Olives, avocados, aged cheeses, bananas and red plums – they all contain tyramine.

8. Dried fruits – they contain sulfites.

9. Citrus fruits – they contain histamines.

10. Bread made with yeast contain coumarin. The same is true of pizza crust and soft pretzels.

11. Processed meats, hot dogs, sausage and bacon contain sulfites and tyramine – both are migraine triggers.

12. Foods with Choline – Sour cream and milk both contain choline.

13. Chocolate contains caffeine, tannin and phylethylamine – all are migraine triggers.

14. Artificial sweeteners contain excitotoxins, which can cause neurons in your brain to spasm.

15. Red wine vinegar and balsamic vinegar both contain tyramine, but white vinegar is fine.

Migraine Relief

If you do get a migraine, there are some home remedies that can bring relief. These include:

  • Inhaling the steam from a cup of hot water with a few drops of lavender, peppermint oil, or basil oil.
  • Eat foods that can fight some of the symptoms of migraines like rice and ginger for nausea.
  • Stay hydrated. Dehydration is a common cause of headaches.

Yours in health,

Danette

P.S. Please share this with your friends who suffer from migraines and don't forget to leave me a comment below. Have you tried an elimination diet to ease migraines?

From the time we were little we’ve been told that we should eat more greens. It’s amazing how much our moms and grandmas knew!

Where we were once just told that greens would help us grow big and strong, today we have a wealth of information that tells us exactly how they do that.

We also know that when health problems come up, they are often linked to us not eating as many healthy foods as we should.

Eating more greens is one of the easiest ways to get nutrients.

They're filled with important minerals, including iron, magnesium, calcium, potassium and manganese.

There are a lot of ways that our bodies tell us that they need more nutrients. When we’re not getting enough greens, there are five big red flags that our bodies send. They are:

1. You Feel Exhausted All the Time

If you're constantly tired, it’s a big sign that you may need more iron. When this gets really bad it’s called anemia. When you are anemic your red blood cell count is low.

Not only do greens give you tons of iron, but they're also high in magnesium, which provides energy. Green leaves also have a lot of chlorophyll. That makes them highly alkaline, and that helps prevent adrenal fatigue.

2. You Feel Stressed All the Time

We all have things that can set us off, but if you feel like you just can’t escape your high anxiety, it may be a sign of being low in magnesium and B vitamins.

Greens have both, as well as calcium. Calcium helps keep your blood pressure under control.

3. Your Blood Sugar Levels are Elevated

Want to lower your blood sugar levels and prevent insulin surges? Eat more greens!

Their amino acids and magnesium help regulate both. Magnesium also helps break down carbohydrates.

4. You're Always Constipated

If you have been irregular and find that your digestive system has slowed down, it’s a sure sign that you aren’t getting enough fiber.

Leafy greens provide the bulk you need to get things moving. Plus, the chlorophyll that gives them their rich green color is also a great natural laxative that promotes regularity.

5. You're Constantly Craving Unhealthy Foods

One of the biggest red flags that you are not eating enough healthy foods is the fact that you are constantly craving unhealthy ones.

When you find yourself hunting for donuts, fried foods and unhealthy processed foods, it’s time to give your body more nutrition.

Most unhealthy food cravings are caused by a shortage of magnesium and other minerals.

It’s not hard to add more leafy greens to your diet. Start by knowing which ones are best for you.

Top ideas for good leafy greens are:

?Arugula ?Baby greens ?Beet greens ?Chard ?Collards ?Endive
?Kale ?Mustard ?Parsley ?Spinach ?Sweet potato leaves

Notice that we are talking about actual leaves here. Green vegetables are good for you, but it is the leaves that contain the vitamins and minerals that will help fix some of your most pressing health issues.

You can add most of these greens into smoothies, salads, soups, and stews for an instant nutritional boost.

Yours in health,

Danette

P.S. Please share this with your loved ones to make your Grandma proud and I always love hearing from you in the comments below. What's your go-to leafy green?

Air travel is not always fun, even if you are headed for a much-needed vacation. Between the rush of packing and the stress of going through the security line, eating clean may be the last thing on your mind.

Still, if you take the time to think ahead, you can save yourself from the perils of the airport food court.

You can’t pack a smoothie, but there are plenty of healthy, clean snacks that you can throw into your carry-on bag.

Here are a bunch of my favorites that will keep you from turning to the food court’s processed food. Believe me, I travel all the time and just a little planning goes a long way!

1. Fresh fruit – Bananas or Blueberries may be your go-to fruit snack, but for plane trips, you're better off choosing a firm fruit like an apple.

To make it even more nutritious, see if you can find one of the portable packs of peanut butter so you can enjoy a shmear with each bite.

2. Nuts – Nuts are easy to pack in a Ziploc bag. They contain healthy fat and are a great source of protein and fiber.

My favorite is almonds. They'll make you feel full fast and can help lower your levels of LDL cholesterol. Other good choices include pistachios and walnuts.

3. Dried fruit – Raisins, figs, apricots, dates. All of these are delicious and easy to pack. Though they do have a lot of sugar, they're also loaded with fiber, vitamins and minerals.

Dried fruit tends to keep most of the nutrients as the fresh fruit it came from.

Pair dried fruit with nuts to be sure you're getting a good amount of protein.

4. Popcorn – Air popped popcorn is filling and adds no weight to your bag. Try to find organic popping corn.

5. Fresh veggies – there's no reason why you can’t bring a bag of crunchy carrot sticks, cucumbers, or bell peppers on a plane.

Stay away from cherry tomatoes, as they can get crushed easily – what a mess!

I like to pack a small container of hummus for dipping them too.

6. Kale chips – Kale chips can be a little bit delicate, but you can put them in a Ziploc bag and just blow a little air into the corner to give them some cushioning.

They're a great substitute for fatty chips. They’re loaded with vitamin A, vitamin C and vitamin K. I recommend making your own so you can avoid the bad oils that are usually in the packaged ones.

7. Seeds – When it comes to packing a lot of goodness into a small package, it’s hard to beat seeds.

Chia and flax are best for nutrition but are too small to eat easily on a plane. Pack a bag of pumpkin seeds or sunflower seeds.

If you have the time, you can make these snack bars that are loaded with goodness. They're filling, delicious and easy to pack.

Best of all, the recipe makes 6 large bars, so you can have one for this trip and then freeze the others for the next time you fly.

Nut and Seed Banana Oat Snack Bars recipeYours in health,

Danette

P.S. Please share this with your friends who travel a lot and I'd love to hear from you in the comments below. What's your go-to snack when you're flying?

So, you're trying to get healthier and you're probably paying closer attention to what you eat.

Most people know the basics. They know that they should buy more fresh fruits and vegetables.

They start buying more lean proteins too. They also try to cut out processed foods, but if you’re like most people, you still buy some packaged goods.

If you're taking the time to read the labels on the food you buy, that’s great! But you have to do more than just read them.

You have to understand what they say.

Many companies label their foods in a misleading way. The more you understand what labels really mean, the better you'll be able to make healthy choices.

9 Tricks Brands Use to Label Ingredients

1. All Natural – This phrase has almost no meaning but it is used all the time. When you buy it you think that it means that it hasn’t been changed.

All it really means is that there have been no “synthetic substances,” artificial flavoring or colors added. The food may still have salt or other ingredients added, including high fructose corn syrup.

2. Multigrain – Many people think that multigrain is the same as whole grain, but it is not. Whole grains have more fiber and nutrition. Look for foods marked whole grain.

With the above being said, you still want to avoid wheat and whole wheat so you aren't wreaking havoc on your body with gluten.

3. No sugar added – Foods don’t need to have sugar added to contain too much sugar. Any food that has natural sugars can raise your blood sugar. It can also have artificial sweeteners or carbohydrates added.

Read the label to see how much sugar and carbs a portion of food contains.

4. Sugar-free – Do not be fooled into thinking that foods that are sugar-free have no calories. They still contain fats and carbs.

Something else to consider is that foods that contain substitutes for sugar may cause stomach upset.

5. Zero trans-fat – Though it's good to eliminate trans-fat foods, you need to know that a food label can say that it has zero trans-fat and still contain up to 0.5 grams per serving.

Read the labels to see if that food has shortening or hydrogenated oils included in their ingredients.

6. Free range – We've all heard that “free range” chickens have more nutrients than caged chickens. But “free range” doesn't always mean what you think it does.

There are no rules to say how much time an animal spends out of a cage to be called “free range.” All it means is that they have some outdoor exposure.

7. Fat-free – Just like with sugar-free foods, don’t make the mistake of thinking that a food that is free of fat won’t make you gain weight. It can have lots of sugar and other chemicals that help you feel satiated when the fat is missing.

8. Light – Have you ever bought food that is marked “lite” and thought that it was better for you?

Unfortunately, food makers are allowed to use that term to describe the flavor. The only way to be sure is to read the nutritional information on the label.

9. 100% Ingredient- For example, the front of the container may say clearly “100% cacao” but when you flip over to read the label the ingredients list will tell a different story and the first ingredient listed there will be cocoa.

Never take labeling on box fronts at face value.

Yours in health,

Danette

P.S. Please share to get the word out and I always love reading your comments below.