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?"

Rip 60! Get your Lean Muscle Body Today

I love this!  I am in all the work out videos.  The meal plan is created by me:  You will get the body you always dreamed of, by doing the work outs and eating the meal plan.  You can get the bikini body you have always wanted. http://www.rip60.com/

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/

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

WHICH YOGURT? Healthy vs. More like a Dessert

As your grocery shopping and come across all the different yogurts, which one do you choose? Weight Watchers claims to "widdle your waist line," while Activia promises to "promote great digestion and health." Yoplait says it "tastes great all while helping you fit into that smaller size jean." With so many choices, no wonder consumers are confused!

Doing a little research and taste sampling, I was able to take some of the most popular brands and compare them against one another.

I compared them with:
• sugar content
• fat content
• ingredients
• taste.

My sample consisted of:
1. Yoplait
2. Dannon
3. Danon Light & Fit
4. Weight Watchers
5. Activia
6. Wallaby
7. Greek Gods
8. Brown Cow

So which ones should you buy for health purposes?



Wallaby, Greek Gods, and Brown Cow all had the best ingredients - or should I say less ingredients. They were not weighed down with artificial flavorings, chemicals such as yellow #5 or blue #1. Why start putting chemicals in your body first thing in the morning, when you don't have too? They all contained a lower sugar content, consisting of organic cane sugar, instead of high fructose corn syrup (chemically altered sugar). The best thing though, is they contained all live cultures of healthy bacteria such as L. acidophilus, L-bigaricus, S. thermophilus, & bifidus.


Weight Watchers and Danon Light & Fit were not everything they claimed. Yes, they had low fat content, but high sugar content. They also did not contain all of the live cultures, which is why yogurt is healthy in the first place. Weight Watchers, especially, had many chemicals but unlike Danon Light & Fit it had more live cultures.


Yoplait and Danon were defiantly your dessert yogurts. Having both High fructose corn syrup, chemicals, and not many live cultures. Yes, they may have all the flavors under the moon, but at what cost?


I know you are all wondering about Activia..does it really help with digestion? The answer is yes…but not any better than Wallaby, Greek Gods or Brown Cow. All those yogurts contain the same live cultures which help with digestion, but Activia just has a great marketing plan!

All in all, your best bet is to purchase a low fat, plain flavor brand such as Greek Gods, or Wallaby. They have all natural ingredients, all the live bacterial cultures to promote digestion and health, no fat, and low amounts of milk sugars and a nice tasting creamy flavor. The beauty about purchasing plain yogurt is you can add your own natural flavoring. Flavor it with a tsp. honey or all natural maple syrup. You can pour Acai juice or add fresh blueberries and nuts.

Ageless Beauty Through the 8 Super Foods

Danette Allen shares the ageless beauty that can be found through these 8 super foods.

It sounds very simple, but over time--say 1 to 2 months--using these 8 super foods can make a dramatic difference in how you look and feel.
MY STORY
This has worked very well for many of my clients, but we don't have time to share all their success stories, so let me quickly tell you my story.
I had bad adult on-set acne—It was terrible and unfortunately I still have a few scars from it. Anyway, it was very frustrating and I felt horrible about my skin and complexion. I tried all sorts of things to try and cure this from visiting special doctors and trying various skin care treatments. They all had little or no impact on my awful condition. I did realize that certain foods made my condition worse.
I wanted vibrant glowing skin and I wanted to minimize the inflammation on my face. I started using these "8 super foods" and within one month my acne was gone. I know my skin is not perfect, but these 8 super foods have made a huge difference for me on how I look and feel.
Besides all your dark multi colored fruits and vegetables these are the 8 super foods I highly recommend to prevent inflammation, improve your immune system, and give you vibrant glowing skin
WHAT THEY DO
These foods lower and regulate blood sugar levels-an important factor to slow down the aging process, obesity and wrinkles

I. Some key components they can do are:
      a. Prevent or reduce inflammation
      b. Burn body fat
      c. Decrease cholesterol
      d. Decrease blood pressure
      e. Promote digestive health

BENEFITS ONE-BY-ONE

1. Acai Berry
      Packed w/ antioxidants, amino acids and essential fatty acids-helps w/ premature aging
2. Barley
      High in both soluble and insoluble fiber-Helps body metabolize fat
3. Buckwheat
      High in protein and amino acids; high in minerals -decreases high blood pressure and LDL cholesterol
4. Beans and Lentils
      High in fiber, and folic acid-helps with anti aging and is low in fat
5. Nuts and Seeds(in the there raw and unsalted form)
      Decreases risk of heart disease, high in omega 3 and omega 6 and also in Vitamin E. which helps with fighting wrinkles
6. Yogurt & Kefir
      Fights against infectious diseases, increases immune function- helps with obesity
7. Allium Group (onions, scallions, shallots)
      Powerful antioxidants and cancer fighters
8. Wheat and Barley Grass
     Free radical scavenger- reduces inflammation.

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

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

Tight on Time: The Body Blast

Danette Allen, owner of Action Personal Training, explains The Body Blast Workout.
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The #1 reason people do not succeed on a weight loss or health program is due to inconsistency in their program. So when it comes to an exercise plan, it is so important to find time at least 3-4 times a week

When you know you are going to have a busy day (traveling, visitors, or back to back appointments) you can "blast" your workout into 10 minutes.

Working out 5 times a week for 10 min. is more beneficial than working out 1 time for an hour. Consistency counts!

When we absolutely can't get in 30 min. of cardio, we know we can at least get in 10 minutes and not fall off the wagon of good intentions.

On those really busy days, just get up 10 min. earlier. I promise it won't make you more tired. It will actually give you more physical and mental energy and you will accomplish more during the day.

The Body Blast Workout:


Pick two muscle groups that you feel need a little extra attention. For example : glutes/abdominals, back/chest, or legs/arms

1. Start with blasting your heart rate and metabolism by doing 2 min. of high powered jumps. Ex. Jumping Jack, Lunges, Blurpies
2. Do one set of Abdominals and one set of glutes (make it burn!).

3. 2 more minutes of high powered cardio.

4. Second set of abdominals and glutes.

5. If you have time—2 more minutes of jumps, kicks, lunges.

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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 or contact her at danette@bodyheartmindsoul.com.


"Live Your Best Life--Body Heart Mind Soul"
Danette Allen Health & Fitness Retreats
http://www.bodyheartmindsoul.com/