Yummy Soul Food that feeds your soul and your body

When I made my 4 year old french toast the other day, I was recieved w/ so much exuberance.  She absolutely loved them and ate 2-3 of them and not only that but wanted them for bfast, lunch for 3 days straight.  She said they were delicious and I felt good about giving her something she would eat, enjoy, bond w/, and that was nurishing her body.  I do not like to cook.  I don't like spending a lot of time in the kitchen..it brings up a lot of emotion of feeling like I need to domesticate for a man or that I was only born to stand in front of the stove or the sink.  But I do love making food that is healthy and unique.  If I can create something that tastes good and is good for the body as well as the soul, it makes me sing.

So here is my french toast recipe!  Take 1 slc of ezekiel break, whole wheat nan bread, or low carb-high fiber tortilla.  Mix & whip together 2 eggs, 1 egg white/ 1 tsp. vanilla/ 2 tsp. cinnamon.  Heat skillet and cover the bread of choice cover in egg mixture and cook on med. heat for approx. 30 sec. on each side..Top w/ sliced banana & crushed walnuts, drizzle w/ 100 % maple syrup.  So yummp, so good for you!

Ok so on Saturdays when I have my girls, it is pizza and movie night.  I love pizza and there are not very many kids who don't either.  Something about laying a blanket down on the family room floor, popping in a movie and sitting in a circle, eating pizza and watching a movie that bonds you!  I have two homemade pizza ideas for you that are super quick and you can feel good about eating w/ the children.
Creamy Chicken Artichoke Pizza:
Take a premade whole wheat nan bread (usually found in your specility deli section by the hummus and pita chips)
Top w/ 2 Tbsp. low fat alfredo sauce, place non hormone chx breast on top and artichoke hearts.  You can also add kalamato olives to taste if you like.  Sprinkle feta cheese on top and bake it on 375 for approx. 8 min. until cheese is melted and sauce is warm

Cheesey Pinnapple Pizza:  ( my little Sarah's favorite)

Take Nan bread or whole wheat pita bread.  Top w/ marinara sauce (you put it on as thick as you like)  sprinkle \ italian or pizza seasoning.  Then add fresh pinnapple..Top w/ low fat mozz. cheese or feta (most kids do not like feta).  Bake in the oven on 375 for 8 min. until cheese is melted and sauce is warm.

Enjoy your family time together eating soul full food that nurishes your mind, body and your heart!

What is your inner voice telling you?

"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of other's opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.- Steve Jobs

 

I have been thinking about that inner voice within myself.   I think it takes a lot of silence, meditation to truly listen to what it is saying.  So much of what we do is because we are driven by what others think, their judgments, our insecurities, etc.  We are here to share our light and our gift w/ life.  We owe it to ourselves, life, those around us, to follow our inner truth and voice.  The world will thank you and you will never be dissappointed with your life if you stay true to your voice.  

Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

A personal insight on my experience competing at WBFF Worlds Fitness Championships

This message below is something that I wrote right before I went back stage to compete.  This is obviously a personal insight and before I say more, I would like to say that there is definitly something for everyone.  I admire the athletes that compete over and over.  It takes tremendous dedication and drive to continue competing.  This is just my insights and the way I felt in my personal journey.

"I am here waiting for the show to begin...wow, this is kind of a crazy journey and I am not really sure why I felt I should take this journey!  A little bit about my perceptions last night.  I arrived, girls seem nice, guys and girls walking around w/ make up and really dark skin!  I go in to get my spray tan...naked bodies everywhere, standing talking as fumes are flying everywhere.  I get soo sooo dark, I wonder how they really judge skin appearance after all this spray tan?  It covers every flaw you may have had.  Then I head up to the athletes meeting..over 600 athletes competeing from all over the world.  The crazy thing is, we spend lots of money on spray tans, make up, uniforms, etc, entrance fee, flights, etc to spend approx. 5 min. on stage!!!!

 

 

 We wait in line, no joke, for 2 1/2 hours to get registered.  Luckily since I hadn't prepayed, I ended up getting moved to the front of the line...wowee, lucky because people were standing there until midnight.  I crawled into bed at 11, to get up at 6 a.m for more spray tan..(really I have to get even darker...I didn't think it was possible)...the sheets are all stained.  As I lay in bed, I miss my loved ones.  I think about those who don't get enough credit from me.  Who bear with my craziness, as I hear the news playing on tv about Hurricane IRene.  My mind drifts to what really matters...there is a possible major desastor hitting on the east coast right when I am supposed to get on stage!  I am thankful my family is ok, but what about all those that are not?  Why am I spending all this superficial time getting all done up for 5 min. walking on stage to those who probably don't even really care about you.  As I fall asleep, I am still not sure why I felt such a pull to go to this show.  I am still baffled at all the athletes who come time and time again to do this...I guess it confuses me as much as the man who spends countless hours and money working on sports cars or fixing up old cars.  Deep down it is as if we are searching for somehting missing from our past...did we always want to be the pageant girl?  Did we not get that cool sports car as a teenager that we always dreamed of?  Chasing the past...not sure if that is productive or not.  I will tell you what I believe is productive...supporting those who are being hit w/ desaster.  Trying to wipe the tears of the scared, cuddling my children and making sure they know how much I love them.  Taking time to enjoy this beautiful earth and all that God has given us. 

 

Luckily I have some time before I step on stage to write my thoughts.  It feels good to clear out the confusing clutter and get very real w/ my emotions.  What am I searching for ?  I know what it is, but not sure why the pull to be here in this persuit. 

Let me tell you again what I am searching for...more for me, than you, I am sure as I make sense over and over in my mind.  I want to inspire hundreds of thousands of the truth I know..and that is, "that movement combined w/ opening up your soul is one of the most powerful things we have.  That each person in life is a child of God and that he has a divine purpose.  That purpose varies from one person to the next, but without your health and adequate movement and energy, you will not fulfill that purpose to the fullest.  I want to help each person have the energy and health that I feel so prevelant in my life.  I know what foods give energy without taking tons of time or money.  I know how to work your body to give you energy and help you look and feel your best.  When you feel good about yourself, you can't help but let your light shine.  Others will feel your incredible energy!  I don't care about spray tans, loads of make up and spending thousands on a swimsuit and evening gown.  I care about the process.  The eating clean daily and feeling my body be more energetic, recovering faster after marathons, the tightness and the way my body looks as I slip off my clothes.  I love how my children watch me struggle walking in high heels and then seeing as it becomes easier and easier with practice.  ONce again, it is not about the high heels, it is about being consistant at something and showing them that I will not give up!  I am hoping to meet w/ key influencers who will have the right connections to get my message out.  Who see a deeper side to all of this and who will help me inspire thousands to mindful results!" 

 

As I get ready to put on make up and then head over the show, I will make sure I walk out w/ pride.  I will think of my goals and who I am deep inside.  I will be that light that attracts the bugs, but also attracts lost souls searching in the night.  I will be more of the light that calls out to those who need help, hope, and inspiration.  I will be confident!   When all is said and done, I hope that I will get on the plane home and understand what really drew me hear.  Perhaps I won't know for a while, but I will be patient and continue to follow my own inspiration even if I don't understand it in the moment. "

 

 

 

Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

One Fear Conquered

I have been focusing a lot on what my fears are and some of the things I do to self sabotage myself!  I have decided to do something that is so big for me.  I am entering into the WBFF World Championships in Toronto, Canada, in August!
Let me explain why I would choose this as something to face and not sky diving or something like that.  A couple of my fears are:  judgment from those that are close to me and being in the spot light to show all my insecurities and imperfections.

Being in a fitness competition hits on all my insecurities and will help me develop the skills and mindset, I believe will help me in my quest for my personal best.  For me being in a fitness competition is not about being on stage, strutting my assets in a string bikini.  It isn't about limiting myself from healthy foods and starving myself.  It isn't about becoming a diva.  This isn't about dehydration 2 days before the event and then pigging out after I compete w/ ice cream, burgers and shakes.

Doing the WBFF shows is one of the biggest shows out there.  The best of the best come!  I know this and I know that I will have to put in the work to show my face amongst these inspiring athletes.  To me this is like investing in an education.  An education of discipline, poise, conquering your fears, "stick to itness", and putting your intention out there and letting it go, no matter the outcome.

I will be honoring and respecting my body by eating healthy foods that build muscle...veggies, fruits, lean protein and proper grains..not high fructose corn syrup bars and protein shakes or starvation.  I will be eating healthy while some around me may wonder why I am eating this way and why won't I have just a little sliver of cake. I will be learning how to walk and hold myself in control when everything inside me will want to run off the stage. I will be wearing a bikini that will highlight my hard work and the beautiful bodies that our Heavenly Father gave us.  Wearing a bikini on stage, while walking in a way I've never walked, seems like one of the scariest things for me.  Once again that fear of judgment, fear of showing all my imperfections, or perhaps the fear of being great and letting my light shine for others? I will be using my power of intention to keep my mind in a positive state of mind and then letting it go and not holding on to a certain outcome.  All of this is the perfect formula for standing head to head w/ my fears.  I have put in for a few local shows to opt out at the last minute due to excuses.  Once again self sabotaging and using excuses as my way out.  How many of us in our lives have a huge dream, but we find a way to get around it or make an excuse of why it didn't come to fruition?  Any of these sound familiar?
I was so busy this summer.
My kids were sick.
 I hurt my knee
 I ran out of time
 My in laws came to visit and I just had to entertain w/ cookies, white bread and of course I had to eat it. :)

I am ready to hit this head on and push the excuses out of my way.  I am ready to stand tall and make a committment and keep it, even if everything inside me says "No."  I am ready to be a light for others.  I am ready to go the extra mile and prove to myself first that Yes, I can do hard things.   I am ready to be an inspiration to others by letting my light shine and conquering my goals and by doing so, I then empower everyone around me to let their light shine!

I love the mission statement of the WBFF, it sums up how I feel.
"The desired public image of our company is to give athletes a venue in which they can compete, and be treated with the utmost professionalism. The key strategic influence is to promote health and fitness in a rapidly growing industry. Our target market is a health and fitness conscious individual who wants to embark on or develop a professional career within the health and fitness industry. Ultimately the WBFF seeks to raise a standard in bodybuilding, fitness, and modeling, and give athletes an unlimited opportunity. Our expectations are to promote our company, our athletes, and our sponsors to the best of our ability while becoming internationally known as a reputable and conscientious corporation."

I pray for your support, but even if I don't have it, I will succeed.  I pray for everyone today to do something that scares them.  I pray that we can use our minds to create a better tomorrow.  I pray we all can love ourselves as our Heavenly Father does.


Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

Good to Great

As I sit here and think about my dreams and what I want to contribute to humanity, I am reminded of the importance of excellence.  I don't want to just be good at what I do, I want to be GREAT!

In the book Pursuit of Excellence, he asks you 3 questions:
1.  What are your genuine interests?
2. What are your skill sets?
3.  What are the opportunities that you face right now?

Once you ask yourself these questions and answer them in an honest candid way do 4 more steps.
1. Have a tendency towards action.  You want to implement something, do it!  Don't spend 2 years drawing it up, start where you are at.
2.  Consistently incorporate feedback about your progress
3.  Don't move on to quickly when hit w/ failure.  Bask in it for a minute.  Ask those close to you, what 3 things could I have done differently.
4.  Be long term greedy, not short term greedy.  Don't look at A or B and ask, "which one will I make more money at?"  Ask, "what one will I get more opportunity, which one will make me the happiest and get me closest to my main goal."

Excellence isn't achieved overnight. Like strengthening a muscle, or learning a new skill, it requires consistently putting practice into action until it becomes a part of you. How do you practice bringing your best to everyday situations?


Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

Amazing Race Shout Out! My ultimate Dream!

I am posting this fun clip I took while climbing, hiking and running in Zions National Park!  For the past 6 years it has been my most ultimate dream to be on the Amazing Race.  At first it started out with a quest to win the million dollars, but has turned into a desire to do what I dare and to dream big dreams.  Nothing sounds more fun to me than traveling to new countries, trying different challenges that revolve around the culture, and competing against others for the title of winner and a cash prize of $1,000,000.  I have had many people tell me to stop applying (I have applied like 7 times) because I travel already to new countries and places about 9times out of the year.  They say give up on the dream, but my heart says "No!"  It isn't only about traveling and money...it is about sticking with a dream.  It is about the joy of competing and trying new challenges and obstacles that you wouldn't normally do. 

Life is so much like the Amazing Race!  You have times of joy and excitement, but there are also many days you feel like you have no control and you lose your cool and yell at your best friend, lover, or family member.  Life's about the journey...not just the great times, but also the long rolling vistas in between when things can be tough.  I believe if you can get through the process of applying against all odds, get on the race and compete well, then you are setting yourself up for a pretty dang good life!  So hears to continual applications and the dream that I will get a phone call that says, "Hello Danette, this is ______from the Amazing Race and we would love to set up a time to meet you.  When can you fly to LA?"

Body Heart Mind Soul Retreat in Costa Rica-May 2011

Come experience the best decision you will ever make!  Creating the body of your dreams, experiencing the longest zip line in the world, surfing on pristine beaches, eating and learning what foods will shape your perfect body, and  renewing your spirit and mind. 

22 Days Left to Register 

Rip 60!

This is GSP on the Rip 60! I made the meal plan for this!  It is the best work out and everyone can do it. Go to http://www.rip60.com/

Saying Good Bye

Thank you Jake LaLanne for setting a great example of health, fitness, and happiness.. I hope to carry the torch and continue to help people see how much is accomplished, how great can be their joy, if they live healthy, conscious lives.
Today I challenge everyone to be aware of what they put in their mouth.  Try to eat consciously and avoid anything with refined sugar (white sugar).  Bring on the joy!

Get Slim Without the Gym...3 minutes to flat ABS!

Most of us want to maximize our time when it comes to getting lean and fit. Part of the battle is finding time and money to get the body of our dreams. Either we run out of time to go to the gym or we don't have the resources to pay for the gym membership.

What if I told you there were four exercises that engaged every muscle group that you could do that required no equipment and would save you time and money!

These four exercises are called the ‘No Gym Workout.' These exercises encompass the use of your own body weight. Essentially your body becomes your machine which ultimately burns more calories and shapes all your major muscle groups creating a long lean sculpted body.

1. Plank w/ knee twist: Place your body in a plank form and then pull your knee to the opposite elbow, rotating on each side. 16 repetitions total.

Muscles engaged: core, transverse abdominals, deep pelvic floor muscles, shoulders, back, triceps, and obliques

2. One Leg squat w/ upper body extension: Standing on one foot, squat back through your glutes, and then power up through the heal of your foot. Once leg is straight extend forward. 10 on each leg

Muscles engaged: core, quadriceps, glutes, stability muscles, and increases cardiovascular output

3. Squat jumps reaching for the sky: Start squatting very low, then power up through your legs as your arms extend reaching for the sky. 15 total

Muscles engaged: Max calories burned, all leg muscles, core, arms

4. Plank w/ push-up/alternating arm extension: Push up, then reach arm straight for the sky, alternating on each side: 12 total

Muscles engaged: core, chest, abdominal muscles, shoulders, triceps, biceps, and rotator cuff.

Helping One "Star" at a Time

Helping One "Star" at a Time

Our Retreats in Body Heart Mind and Soul are designed to help you in a personal and meaningful way.. You will rejuvenate, tone up, and discover your greatest self--"inside and out".

Our vision and purpose is to provide you with the tools and motivation you need to reach your goals and become who you dream to be.

The story is told of a little girl walking down the beach in the morning after a storm, quickly picking up starfish and throwing them back into the ocean as fast as she can. The beach is covered with starfish and in the afternoon most of the starfish will die from overexposue to the heat of the sun.

A man well aquainted with the ocean and how the world works takes note of this ambitious little girl. With well intentions he says to her, "It is okay you don't have to pick up them all. Yes, some will die, but this is the way nature works and It doesn't really matter there are still plenty of starfish in the ocean." He smiles to let the little girl know everything will be okay.

The little girl pauses a moment, slowly picks up a starfish and looks the man straight in the eye. "Doesn't really matter, huh?" The man nods at her affirminly. The girl looks back down at the pink starfish in her hand and then back up at the man. "Hmm..." she says to herself.

She takes a deep breath and slowly looks back down at the little pink starfish. She hold him up close to her face "Well," she whispers, "that man thinks it doesn't really matter. What do you think?" A few seconds pass by and the girl whispers back, "I think so too!"

Then she takes the little starfish and throws it as hard as she can out into the ocean. The girl looks at the man and yells with a fiery zeal, "WELL MISTER, IT DEFINITELY MATTERED TO HIM!" She runs on to throw as many starfish as possible back into the ocean.

Small acts of service do matter. Every individual does matter. YOU MATTER!

Don't ever let anyone tell you otherwise.

Our focus is to help individuals acheive meaningful results in body, heart, mind,and soul. We are here to help people, one at a time.

Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

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