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!

seeking out challenges

On Saturday I ran in the Wasatch back Marathon.   A relay marathon that runs along the ridge line of the wasatch mountains.  Of course the leg I ran was 11 miles climbing to the top.  "Why would you want to do that?", chids my mother.  "You are not as young as you used to be."  "what if you get hurt?"

What if I do?  Why would I want to put my body through agony for 11 miles?  It is an adequate question, but of course my answer is so much deeper than, "I just thought it would be a good idea."

I am not an advocate for marathons.  I am advocate for picking something challenging and doing it, even if others around you think you are crazy.  Pick something that is fun for you, pick something that you wouldn't normally do.

My experience running this race was something that hopefully stays in my heart forever!  I gained so much insight while pounding away on the dirt trails climbing the ridge line.  Each mile, or should I say stride, I would have to tell myself, "get to that next tree and then reevaluate how you feel."  Each time, I would feel like I wasn't just climbing, I was tackling everything in my life that is hard.  I was tackling all my goals that I have.  I was tackling the fears that lume in my mind.  Each stride was an affirmation that I can do hard things and keep on going.  On my journey to the top, at mile 13...there was my precious girls, cheering other runners on and giving out water.  As I climbed the hill to reach them, I was reminded again, that this isn't all about me.  It is about them.  What a great opportunity for them to encourage others in their goals, to give aid, and encouragement.  It was a chance for them to see their mom do hard things and to buoy me up.  They grabbed my hands and started to run beside me, eyes beaming and chanting, "you can do it mom!"

Once I reached the top, the views where so beautiful!! You could see the valleys below and the Timponoga peak ahead.  In that moment, I felt more close to intention than I had in a long time.  I was in a place of complete surrender.  My body was numb and my soul was humble.  I was able to feel that I have a plan here on earth, that we all do.  That we have been given such a great gift...the gift of life.

During hard times, challenges, or experiences, it is a chance for us to look at the tree ahead and say, "I will get to that tree."  and once you are there...build confidence and do it again.  Pick the next tree and the next until you have reached the top.  Challenges can humble the spirit and make us teachable.  If we are willing we can learn our most valuable lessons during that moment.  Remember along our journeys, we are never alone.  We may feel alone as we run along the dirty, rocky path, but a few miles ahead there is a water station and someone willing to give you aid.  These individuals are everywhere, ready to buoy us up and cheer us on.  If your head is down and your eyes are shut, you will miss them and the relief that they bring.

When I got home from the run.  This wonderful running mediation and teaching moment, I received a phone call from someone that I was waiting to hear from about a business partnership.  Mind you, this is a Saturday afternoon when I got this call.  Coincedence?  I don't think so.  I had put myself in nature, humbled my spirit and let my soul and mind meditate for hours.  I was so close to intention and right when I needed it, the helping hand to further my purpose in life had called and we worked out a business deal over the phone.  He even said, he had never done that before without meeting the person, but felt so differently about me and was willing to wrap up the deal!!!  Amazing and truely a gift.  A gift of knowledge that intention works and that seeking out challenges is one of the greatest ways we can feel zestful and more closer to our purpose!













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

Healthy Desserts that will keep you slim with all the taste!

Video Courtesy of KSL.com

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?"

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!

Are You Ready to Get Into Your Skinny Jeans?

Check out my Fitness Video now Available at Wal-Mart! (which includes a FREE 14-day Gold's Gym Membership)

Danette Allen
www.danetteallenfitness.com

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.

Which Butter Is Best

The Pros & Cons of Butter, Margarine & Everything In Between!

The butter vs. margarine controversy has been raging since the 1930's. We all wonder which one is better for you. Or should you avoid it all together?

Through research there have been varying viewpoints. So to begin, I should tell you what Margarine is and what butter is.

Margarine: The word margarine came from the Greek for "pearl," because the original version was hard, white, and glossy. It also must have been less than appetizing, since it was made from beef fat, milk, and chopped sheep's stomachs and cows' udders, all treated with heat, lye, and pressure.

In its early years, margarine was a meat product which was dependent on the beef and dairy industries and whose main appeal was its low cost relative to butter. In this period, it was exclusively a food of the poor. In the early 1900s, food chemists discovered how to harden liquid oils by reacting them with hydrogen in the presence of metal catalysts and heat. Vegetable and fish oils then became raw materials for margarine, weakening its ties to the meat industry. Manufacturers bought up the cheapest oils they could find throughout the world, reduced them all to bland neutrality through chemical processing, and hardened them into margarine, which remained a food of the poor.

By the 1920s only vegetable oils went into the product, and over the next 30 years, busy food chemists using a host of chemical additives greatly improved the spreadability, appearance, and especially the flavor of margarine, always working toward the goal of greater resemblance to butter.

Butter: Butter is made from the cream that rises to the top if milk is allowed to sit for a time. Butter is made by churning cream. This causes a chemical reaction that causes the cream to harden slightly, giving it the buttery consistency.

Butter is all fat but contains some vitamin A, D, E and K.

I have taken 4 different kinds of butters to weigh out the health benefits, negative effects and which one is the best option.

Listed below, least to favorite.

Solid Margarine: Contains high amounts of hydrogenated oils & saturated fats. Hydrogenated oils and saturated fats can cause cancer, heart disease, and diabetes.

Imitation butter spray (I can't believe it's not butter): Contains low amounts of calories, but contains high amounts of man made chemicals.

Soft margarine or Smart Balance: It was designed as a healthier alternative to solid margarine. Lower in saturated fats and cholesterol, it was believed to be healthier than solid margarine & butter and it grew in popularity.

Solid Butter: It is made from the cream that rises to the top if milk is allowed to sit for a time. Butter is made by churning cream. It contains saturated fats, but also vitamins A, D, E and K.

Ultimately, I would avoid anything w/ hydrogenated oils or man made chemicals. Both create long term health impairments. But in the same light, I would not use butter regularly either. Butter contains high amounts of fat. If you must use butter, use in moderation. I would practice using light olive oil in your baking and giving up the practice of spreading your toast with butter. Opt for the healthier choice of almond butter or olive oil.

Pilates Potion

Pilates is one of the most popular exercise systems in the country. It is an innovative system of mind-body exercise evolved from the principles of Joseph Pilates.

Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.

It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.

Professional dancers have known the benefits of Pilates for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.

Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

A miracle? Not really. Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you. Here are 5 effective moves that will help you slim down in your midsection and help with lower back pain.

1. Half roll back: feet placed on floor, pull in your midsection, create a C curve with your spine and roll back until your feet want to leave the floor, gently roll back up) 

2. Half roll back w/ oblique twist: roll back and then maintain position as you extend your hand back, repeat on other side. 

3. Roll up: body flat, gently roll up, sucking in midsection and reach over toes. Gently roll down, laying your spine down vertebra by vertebra. 

4. Roll over: Reach your legs over your head, then gently place them down using your abdominal muscles. 

5. Plank w/ knee extension: elbows down, body in plank position, hold abdominals in towards spine. Pull your knee in towards your elbow. Repeat on other side. 

Energy Foods

A Shopping List of Top Foods to Fuel Your Body

Tired. Drained. Pooped. No matter how you put it, you're beat and need to drum up some energy. You are not alone. Many people have trouble getting in gear in the morning, experience the afternoon slump, or just want to crash on the couch in the evening.

The exhaustion can be a constant problem for some folks. Fatigue is a common complaint associated with many factors. It is found in all populations and generally reported by more women than men. Sluggishness can be caused by many factors, but experts say poor nutrition is a big culprit. A well-balanced diet, on the other hand, can boost energy.

Food is truly our body's fuel. What we choose as our fuel is going to absolutely impact the performance of our bodies.

The best strategy is to eat small meals of energy-promoting foods several times throughout the day, rather than infrequently bingeing on huge meals (you also need to exercise, get enough sleep and control stress, but that's a whole different segment.) With that in mind, I offer you 6 foods that are guaranteed to charge your batteries and stave off the dreaded afternoon and early-evening head-nods.

1. Oatmeal: Don't forget the oatmeal ever! Start your day with oatmeal. This is an excellent healthy food that not only makes digestion easier but also stabilizes blood glucose level (because of its complex carbohydrates and fiber content). Fiber content in the oatmeal helps you to get a steady stream of energy. Oats also contain Vitamin B which helps transform carbohydrates into usable energy.

2. Almonds: Not all fats are created equal. Saturated fats such as butter and cheese tend to make you lethargic by lowering the amount of circulating oxygen in your bloodstream. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s, that produce an alert mental state. Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, fish oil and canola oil. Of course, with the possible exception of fish oil, eat all of these in moderation

3. Lentils: Lentils provide both carbohydrates and protein, making them a great addition to any meal. They're also a great source of fiber--which translates to a slow release of glucose--as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. And they're low in fat and calories to boot. If you don't eat beans often, start with a small portion or you'll experience the flatulence factor and end up dining alone. Some other good choices include navy beans, chickpeas and kidney beans.

4. Blue Berries: Blueberries are high in manganese, fiber andVitamin K. All these are great to reduce blood cholesterol level and improve condition of the heart. Blueberries are the number one antioxidants fruit. Antioxidants help to get rid of free radicals and balance the protein level.

5. Sardines: A lean protein food- contains an amino acid called tyrosine. This helps to improve mental function. Besides sardines, salmon (rich with omega 3 fatty acids) is also very good for health.

6. Chocolate: Not just a pick-me-up-in-the-love-moment for women, chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine, says a study in the Journal of Food Science. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, improve longevity, and increase sexual appetite. Chocolate does contain sugar and caffeine along with fat and calories, so consume in moderation and, when possible, opt for dark chocolate, 70% or more, which has the fewest calories and the most antioxidants.

Spring Clean & Detox Your Body

For Ways To Detox Your Body

There are a few simple steps we can all make that will detox our bodies, jump start our metabolisms, and help us feeling refreshed and ready to conquer our fitness and health goals.

1. Sweat at least once a day for a week. Go for a run, take a spin class, stretch in the steam room, and dance around your house until your body starts to sweat. Sweating helps clear clogged pores and eliminate toxins. It may also feel good and help start a new habit!

2. Eliminate white sugar from your diet for one week. White sugar (sucrose) is one of the most toxic chemicals in the body and it is also one of the most addicting. When you find that your body is constantly craving sweet food, you know you need a cleanse. Sugar is inflammatory in the body and decreases elasticity in the skin and drains your energy. Remove sugar for one week and you will see a more youthful appearance and renewed energy. Good tip: Throw out or give away all sweets in your home and in your drawers at work.

3. DRINK WATER! Most of us do not get enough water as it is. Make it a reminder to get enough each day for one week. Drink 64 oz. or more each day. Water helps eliminate toxins and flush out the inside of your body. I like to think that sweating and drinking water each day is like taking a bath for your insides. Most of us do not like to go more than one day without a shower. Our internal bodies do not like to go without an internal bath of exercise (sweating) and drinking water for more than one day as well. Good tip: Place a 32 oz water bottle in places you are going to be throughout the day. Tell yourself you have to drink at least half before you can go to the next spot. Refill bottles for the next day.

4. Do a daily scrub. As our bodies try to detox due to eliminating sugar, sweating, and drinking water it will eliminate out through the body via our skin. Scrub your skin each night in the shower with a shower scrub and then do a nice sesame oil rub after. While applying the sesame oil, rub in a circular motion around joints and the abdomen area. This will hydrate the skin and help you feel refreshed and renewed. This is an Ayurvedic tradition that has had years of success in healing fibromyalgia, arthritis, and aids in renewed energy.

Does Drinking Diet Drinks really give you energy and help you loose weight?

With claims like "don't waste your work out," "healthy sustained energy," and the promise of a "shake for breakfast and lunch with a sensible dinner will help you loose weight," what diet drink do you choose?
The question to be asked is: Do these diet drinks (EAS, Slim Fast, Atkins, and Muscle Milk) do what they claim? Do they give you sustained energy all while helping you loose weight?
Studies conducted by the Mayo Clinic state that manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss. But there is no evidence that this is true. Eating a source of protein as part of a meal or snack is a good idea. You'll likely feel satisfied longer, which means you're likely to consume fewer calories overall. Occasionally having a protein shake with added vitamins and minerals as a meal supplement is better than skipping a meal. However, these types of shakes — even if the labels shows added nutrients — do not replace all of the benefits of whole foods, such as fruits and vegetables.

Also, the down fall of these drinks is that nutritional supplements can be marketed without FDA approval of safety or effectiveness. Athletes who choose to ingest these supplements should be concerned with the safety of long-term use. They are low-nutrient, low-fiber, highly-processed, high-calorie "foods," whose consumption reduces the phytochemical density of your diet.

The diet drinks studied contain large amounts of protein. Ingesting more protein than your body needs is not a small matter. It ages you prematurely and can cause significant harm. The excess protein you do not use is not stored by your body as protein; it is converted to fat or eliminated via the kidneys. Eliminating excess nitrogen via your urine leaches calcium and other minerals from your bones and breeds kidney stones
Bottom Line:
By not consuming diet drinks you are saving money, saving your health by eating real foods versus processed foods, and you may cut back on fat/ meal. So if you are going for weight loss and increased energy there are better alternatives. Instead of purchasing a drink, grab a precut fruit bowl, a yogurt, string cheese and an apple, or grab a grilled chicken breast from the deli.
Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Free Pilates Class

Hello Everyone...I want to invite you to a Free Pilates class that I will be teaching tonight at Lululemon in Park City at 6 p.m    Come and get your flow on.  You will leave feeling strengthened, lengthened, and rejuvenated.  Best part...FREE!!  It is sponosred by Lululemon. 




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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Fitness is not about going to the gym..it is about enjoying LIFE

I decided to go x-country skiing today w/ my 7 yr old and 2 yr. old daughters today.  I have to put Sam (my 2 yr. old) in a chariot, which is basically a sled you tie around your waist and pull.  As I started off, I was thinking to myself how much heavier she has gotten in the past month, as I tried to get up the hill.  Many beginning 6 year olds were passing me!  As I kept pushing along, we finally made it to the top of the hill and what goes up must come down..and we started going really fast...I turned around to see how my daughter was reacting to our speed..She was in utter glee!  Just as if she was on the fastest ride in Disney Land, she put her hands in the air and yelled out the happiest 'Yippee'!  What joy filled my heart.. I can't give her Disney Land, but I gave her what was in her mind, the equivalent... A mother who is confident and fit enough to tie her 2 yr old to her waist, sweat her way to the top of the hill and cruise on down.  I am thankful for fitness in my life..not the kind where I run on the tredmil, but the kind where I get out, enjoy nature and take my kids for a ride!


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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Secrets to Amazing Sex

SECRETS TO AMAZING SEX

Don't get distracted by people and companies trying to make money at your expense:

You know what I'm talking about:  Pictures of Naked Women, Seductive Topless Shots, Sex Movies, etc.

Looking good and feeling good make sex more enjoyable. Fitness is an excellent way to improve your sex life. Consistent exercise creates higher seritonin levels in your body and brings heightened and more enjoyable sex.

As you improve the quality of your relationship you can dramatically improve the quality of your sex life. Communication, harmony, and oneness all contribute to amazing sex. When you have balance in body, heart, mind, and soul sex is amazing.  Exercise promotes healthy relationships.

Secrets to Sex?  Better Body & Better Relationship.  Focus on those two fundamentals.  It is really that simple.

Respect yourself, respect women.  Go out and get some exercise and you will look good and feel good.  Your body and relationships will improve.  You will find the true secret to amazing sex at an unbelievable price (Your consistency & your willingness to work).


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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Balance Training

Personal Trainer Danette Allen breaks down balance training.

Balance training has become a huge hit when everyone realized that it is not only for athletes, but for regular people looking to improve their stabilization, core muscles, weight loss goals, and overall health goals.
There has been a lot of success training individuals incorporating balance. It not only helps slim you down through the midsection, by tightening your core, but helps with the prevention of injuries by making you more stable and less likely to fall or twist wrong, breaking a hip or injuring your lower back.
A few exercises to start incorporating into your work out routine are:

Easy (Beginner): One leg toe touch w/ arm raise
Medium (Intermediate): One leg balance- leg swing
Hard (Advanced): Jump step w/ one leg balance
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Danette Allen is the owner of Action Personal Training in Salt Lake City. She has been a dietician and fitness professional for the past 11 years. Danette has a huge passion for health and speaks to local and national groups about ways to feel your best. For more information about her personal training services or fitness retreats, visit www.bodyheartmindsoul.com


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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Slim & Trim Holiday Recipe Makeover

Dietician Danette Allen shares four recipes that will help us trim back and slim up.

ARTICHOKE DIP
Ingredients:
1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 deg. combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving:
68 calories
9 g. carbohydrate
2 g. fat


GREEN BEANS w/OLIVE ALMOND RELISH
Ingredients:
1 pound green beans, trimmed
1 Tbsp. prepared green-olive tapanade
1 tsp. finely grated lemon zest
2 tsp. freshly squeezed lemon juice
1/4 c. sliced almonds, toasted

Method:
Steam green beans approx 8 min.
In a bowl whisk together the tapanade, lemon zest and juice.
Place green beans in a bowl, drizzle the tapanade mixture over them and scatter almonds on top.

Nutrition Facts/Serving:
72 calories
6 g. carbohydrate
5 g. fat


BROWNIES
Ingredients:
1/2 c. unsweetened dark cocoa powder
1/2 c. unsweetened applesauce
3 egg whites
1 c. sugar
1 tsp. fine sea salt
1 tsp. vanilla extract
1 tsp. instant coffee granules (optional)
1/2c. white whole wheat pastry flour

Method:
Mix all dry ingredients then add applesauce and egg whites ad fold into dry mixture. Put in 8 inch square pan. Bake at 350 degrees for 20-25 min.

Nutrition Facts/Serving:
99 calories
23 g. carbohydrate
0.5 g. fat

Danette Allen is the owner of Action Personal Training in Salt Lake City. She has been a dietician and fitness professional for the past 11 years. Danette has a huge passion for health and speaks to local and national groups about ways to feel your best. For more information about her personal training services or fitness retreats, visit www.bodyheartmindsoul.com.


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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

The Power Parents Can Have on Their Children's Health

THE IMPACT PARENTS HAVE ON THEIR CHILDREN'S HEALTH IS TREMENDOUS!!!

Check out this inpiring video.  What kind of Legacy are YOU leaving for YOUR children?

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

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More