Saturday, November 18, 2017

Rosemary Almond Flour Biscuits

These golden-brown biscuits have just a hint of herbal rosemary flavor. They're so flaky and rich you almost won't believe they're gluten-free.  

Rosemary Almond Flour Biscuits

Yield: 6 biscuits
Active Time:
2 1/2 cups almond flour, plus extra for rolling dough
1/2 teaspoon salt
1/2 teaspoon baking soda
3 eggs
1/4 cup lard
1 tablespoon raw honey
3/4 tablespoon finely chopped rosemary leaves
Special equipment: a 3-inch round biscuit or cookie cutter

 Combine almond flour, salt, and baking soda together in a large bowl. Whisk to incorporate.
In a small bowl, whisk together 2 eggs, lard, honey, and rosemary. Mix wet ingredients into dry until thoroughly combined and dough comes together. Cover bowl and place in refrigerator for at least 1 hour, or up to 3 days.
When ready to bake, preheat oven to 350 degrees and line a baking sheet with parchment paper. Press or roll out dough to a 1-inch thickness, sprinkling the surface with extra flour to avoid sticking. Cut out circles with a 3-inch cutter and place on prepared baking sheet. Whisk remaining egg in a small bowl and brush on top of biscuits. Bake in oven for 15 minutes or until golden brown.

Wednesday, November 1, 2017

Can Dry Brushing Help Your Lymphatic System?


 Many of the expensive machines there were designed to stimulate lymph flow. You know what else does that? Dry brushing! And it is inexpensive and easy to do at home.

Story at-a-glance

  • Energizing, invigorating and stress relieving, dry body brushing gently cleanses and exfoliates dead skin cells to reveal soft, glowing skin, but other good habits and supplementation can also help your skin be its best
  • One of the most basic reasons to begin dry brushing your skin is to stimulate your lymphatic system, which is essentially a network of tissues and organs that help transport metabolic waste out of your body
  • Using the correct body brushes (one with a long handle comes in handy) as well as the right methods, body brushing can impact your body in ways that promote healing, skin vibrance and improved circulation

Your skin is the largest organ of your body, so treating it with TLC and maintaining its health will go a long way toward making you look and feel your best. Besides consisting of blood vessels, sweat glands and nerve endings, your skin helps remove waste, aids in digestion and has a lot to do with good circulation
Nicole Eckert, a certified holistic nutritionist based in Newmarket, Ontario, believes that delving into a balanced, nutritionally optimal lifestyle should include a practice some have never heard of — skin brushing, something ancient Greeks, Native Americans and Ayurvedic medicine have known about for centuries. Gentle, daily detoxing involves several practices that can be done several ways and for several reasons. It’s extremely inexpensive and it takes just a few minutes every day.
Discovering (and taking advantage by actually practicing) healthy removal of toxic waste is one of the most crucial habits you can get into. It’s also a way to increase your energy while decreasing stress, lifting brain fog and supporting your digestive health, which are practical considerations that help you not only feel good but look good! Eckert states:

"Your lovely liver, kidneys, lungs, skin and colon, are your superstar detoxification organs and their overall function is just critical for your optimal health and well-being. With your skin being your largest organ – and your largest detoxification organ for that matter. The simple detox habit of dry brushing is a super enjoyable practice that's going to make your skin glow, and get you detoxing fo-sho (rhyming intentional)."1
Many people who started with a softer, gentler brush have graduated to one that's a little firmer, using a firmer pressure gradually, as well.


How Does Dry Brushing Your Skin Impact Your Lymphatic System?

One of the most basic reasons to begin dry brushing your skin is to stimulate your lymphatic system, which is essentially a network of tissues and organs that help transport metabolic waste out of your body. Parts of your overall lymphatic system include your thymus gland, lymph nodes, spleen, liver and tonsils.
Something you may not realize is that for most people, especially as they get older, when your system begins getting sluggish, moving slower and slower, it compromises your immune system. When your immune system isn't working as it should, your body becomes more susceptible to problems like sinus infections. Further, one of the reasons you keep hearing how crucial exercise is involves your lymphatic system, because movement is essential for it to function as it was designed to do.
It doesn't have a pump, so it relies on muscle contractions — aka exercise — to "shake things loose," so to speak, which helps your body in its detoxification process. Further, many of your lymph vessels run just below your skin's surface, which is how brushing your skin can impact how well your lymph glands perform. Brushing your skin is an innovative way to gently cleanse and protect your skin and improve circulation.
There are brushes for your hands, feet and nails, face (which have softer bristles), hair and body. Besides the type for dry brushing, there are brushes you can use as you bathe.

Why Do People Brush Their Skin?

Exfoliation rids your body of dead skin cells. When you consider that you lose more than a million skin cells every day, it's no wonder we all experience a slightly irritating dry, itchy sensation from time to time. You're still wearing last week's dead skin cells! The problem often causes such skin conditions as acne, eczema, psoriasis and various rashes.
In fact, dry brushing your skin is said to be for your skin something similar to what milk thistle does for your liver. You release up to a pound of toxins through your skin, your largest eliminative organ, every single day, which is about a quarter of the total waste you excrete on a daily basis. You may not know exactly what's going on inside your body, but your skin is often the first to tell the tale. According to Bare Natural Health:2

"(These) are signs that you're in dire need of some toxic dumping, but when our skin is clogged full of dead cells, our toxins get stuck in a traffic jam and have nowhere to go. Instead, they get reabsorbed into the body, taxing our kidneys and liver, or stored in fat cells, which can contribute to cellulite."3
Body brushing may also help prevent and reduce cellulite. Although it's not a tested science conducted in a clinical setting, there's plenty of anecdotal evidence that dry brushing helps ease the clumpy signs of cellulite. It may help distribute fatty deposits to tone muscles and tissues below your skin's surface, Mother Earth Living maintains, and circular motions may also reduce the appearance of cellulite.4
Energizing, invigorating and stress relieving, it also reveals soft, glowing skin. Dry brushing not only clears clogged pores of dirt, oil and other residue, it stimulates your hormone and oil-producing glands and your circulation, which helps leave your skin feeling fresh and more prone to healing, and allows your skin to "breathe" properly.

What Type of Brush Is Best?

There's actually a brush designed to dry brush your skin. Quality brush bristles are made from natural fibers rather than synthetic materials, and they're available online and in some health food stores. You want the bristles to be dense, stiff and strong so that the experience is, as Eckert quips, "comfortably uncomfortable" — not too soft, but not so stiff that they scratch your skin, either. Eckert notes:

"I started out with [a] classic Bath Brush. I love this one because of the long handle (it's the ultimate back scratcher). I recently upgraded to [an] Energy Brush, which is handle-free but has these super-cool bronze bristles made from a copper-tin alloy, which creates this super soothing effect and a pleasant tingling sensation – this is like the big-cheese of dry brushing. I've also got this cute little Facial Brush, which is a savior on dry-face days."5
Eckert recommends a body brush designed expressly for this purpose. A long brush for hard-to-reach places like your back, the bottoms of your feet and the back of your legs made from bristles of the konjac plant is another recommendation. Depending on where you live, environmental toxins are wreaking more havoc on your body today than ever before. Sometimes the air you breathe isn't necessarily negotiable, but what you eat, drink and put on your skin certainly is — dry brushing may help to rid your body of those variables you can't control.

How to Use Your Body Brush

No matter what time of day you shower, it's right beforehand that you want to take advantage of everything body brushing can do for you. Pick up your brush and get to work, starting with the lower part of your body first with swift, gentle upward strokes. "It's important to work in this direction as it supports the natural 'highway' of your lymphatic system," Eckert says.6

  1. Start working on your feet, using gentle, circular, upward motions toward your heart from the tips of your toes, including the tops of your feet, your soles and moving upward, first one side and then the other
  2. Brush slowly and gently; even if you're ticklish, making it difficult to cover your stomach, sides and chest, it will become less so as your body gets used to the sensation.
  3. Do your arms, neck and as much of your back as you can get to. Remember to avoid areas where you might have scratches or anything that would make contact with the brush painful.
  4. Don't use the regular brush on your face, as your skin is far too delicate. Use a specially designed facial brush, which has softer bristles.
  5. Once you're finished, you can shower, which washes away all the dead skin cells you've loosened. Water set at warm or hot further increases your circulation.
This routine can be done before every shower or just three or four times a week, but perhaps hard-to-reach areas can be done once a week — whatever your schedule allows and your needs call for. You may also want to try an alkalizing bath, which adds a new dimension. One more thing: Since skin brushing is stimulating, doing it in the morning seems to be preferable to "waking up" your skin at night.

Caring for Your Body Brushes

Body brushes may be constructed of solid waxed beech for dry brushing or beech plywood for wet brushing, with wild boar, horsehair or even a combination of horsehair and bronze bristles, among other options.7 The plywood brush is best for wet brushing, as it can take sitting in water for long periods, as well as with alkaline baths.

  1. It's best not to expose your wooden brushes to long periods in water, so when you're not brushing, place the brush with bristles downward on the edge of the tub.
  2. If you do alkaline wet brushing, the bristles of the brush should be rinsed well using clear water. Excess water can be "tapped" off using a towel and the brush should be placed bristles downward on a dry towel.
  3. Wooden brushes should be air-dried, not with a hairdryer or placed on warm heating appliances as it can crack and damage the wood.
  4. The bristles of your body brush can be washed with lukewarm soapy water, but without excessively wetting the wooden parts. In time, the color of the wood will probably darken somewhat.
Experts also recommend replacing your brush every six to 12 months because the bristles do begin to break down.


Night Eating

One issue with which many of my clients struggle is eating at night, after they have had dinner. I hear things like:
“My husband and I watch TV and snack after dinner.”
“I feel mildly hungry around 9-ish, and am afraid that if I don’t eat, I’ll wake up in the middle of the night, starving, and won’t be able to sleep.”


“I crave sweets at night and sometimes binge on them.”
I believe there are three main reasons why most people want to eat shortly after they’ve had a reasonable dinner:
They were distracted when they ate dinner, whether with their phone, watching TV or whatever, and therefore did not experience the satisfaction of their meal.
They are tired after a long day, and associate eating food with getting more energy.
Their willpower is totally depleted after having used it up on a variety of other tasks throughout the day, so their resolve is low. This especially contributes to overeating if their willpower was used to avoid eating earlier in the day, which is what usually happens when people go on diets.
There is a lot of controversy among the global medical research community about eating later in the evening. Not surprisingly, there are conflicting studies about whether it is better to eat more later in the day or earlier.
Although I’m not sure what this writer’s credentials are, he makes some interesting points about why eating at night isn’t bad, and cites some research to back it up.
When I visited Spain a few years ago, no one ate dinner until at least 9 p.m. Yes, they had siesta mid-day, but that wasn’t necessarily following their largest meal. And you know what? I didn’t see many fat Spaniards.
Europeans, in general, are known for eating a late dinner, and their obesity rates are lower than in America where people tend to eat earlier.
I’ve read studies that say eating a big breakfast will help you lose weight, and other studies that say if you eat most of your calories in the evening, you’ll lose more fat.
Everyone is different, so forget all of those rules and the so-called conventional wisdom. The important thing is to listen to your body and respond to its needs. Eating at night is only a problem if you eat when you aren’t hungry.
Here are some tips for dealing with eating at night if you want to lose weight and keep it off:

Are You Hungry?

Are you actually hungry or is something else causing you to want to eat? Maybe it’s your habit. Learning to understand this difference is crucial. If you aren’t hungry, don’t eat. Remember, the non-hunger urge to eat is just a thought in your brain.
It will pass pretty quickly, just like your other thoughts, if you don’t respond to it. If you aren’t sure, think about whether you would feel satisfied with a salad or a cup of yogurt. If you only want to eat chips or cookies, it probably isn’t true hunger.

Late Night Eating and Sleep

If eating before bedtime disturbs your sleep, avoid it. Sleep deprivation is also associated with weight gain, so aim to get enough sleep, and don’t let your sleep be disturbed by your digestion. If you’re actually hungry at bedtime, eat a banana, which contains compounds that help you sleep.

Eating Without Distractions

Call me naïve, but I still find it alarming that people actually eat their dinner while watching television. People who eat with distractions don’t taste much of their food and tend to overeat. Essentially, they don’t experience their meal, they aren’t satisfied and crave snacks afterwards.
Learn how to eat without distractions, with the exception of whomever you are dining with. This means keeping your smart phone or other devices away from where you eat, and not eating in front of the TV.

Eat or Do?

Make a choice between eating and doing other activities. If you are actually hungry, and have to choose between food and your email or the TV, you’ll likely choose to eat. If you aren’t hungry, do something else and don’t eat.

Boredom Knocking

If you eat because you’re bored, make a list of things you can do instead of eating. To break your night time eating habit, have other options that you enjoy. If you’re tired, rest!

Package Half-Empty

Don’t eat snacks or sweets out of the package. Unless there’s only one serving left or it’s a single-serving size, put your snack in a bowl or on a plate. Notice how much food you gave yourself. You’ll eat less than when you get ¾ of the way through that bag of chips and wonder where they all went!

Severe Measures – Brush Your Teeth!

Brush your teeth one-half hour after dinner. Most of us are too lazy to brush again, and food tastes awful following toothpaste.

Weightloss Success Story



  Stephanie lost 57 pounds!
This mother of three got healthy and lost the weight — and so can you! "The information I learned from the Mayo Clinic Diet is now imprinted onto my everyday life," Stephanie says. "Once you learn it, you can't forget it, and you experience a life change that involves conscious awareness — rather than a 'diet' that starts and ends. I'm proud to say that I have been able to keep the 57 pounds off for eight years with these healthy habits!"

57 Pounds Lost!

Height: 5'4", Age: 43
Two days after my third child was born, my beloved father died suddenly from a brain aneurism. He was my best friend, and his passing was an extreme blow to my heart. But my newborn son needed my energy and attention. I realized I could choose depression and darkness — which, truthfully, is what I wanted — or I could choose light and love for my new son. I chose the latter.
Through this struggle I found myself lacking the energy I needed to take care of my family. I had always wanted to be an active mom, but feeling so heavy — both in my heart and my body — left me wondering how I could do it. On top of these challenges, life threw me another curveball: My seven-year-old daughter was diagnosed with type 1 diabetes. I had to contend with a new life of weighing food, counting carbs, reading labels, tracking blood-sugar numbers, and many, many needles. I was now the warrior, the mommy, the doctor, the nurse, the boss, and I was determined to nail it.
My closest friend and supporter during this time in my life was my aunt. She gave me a book on the Mayo Clinic Diet. It taught me about portion sizes and sensible eating, but I found the magic was in the food journal. The journaling changed my life and helped me understand that food is to be used for fuel, not comfort. With this realization, I started to lose weight.
Before I started the diet, I was comfort-eating in the evening after the kids went to bed, and I wasn’t very active. Changing those lifestyle habits helped me lose weight. Now I eat light and healthy throughout the day and little to nothing after 7 p.m. And I’m consciously active every single day. During the early years of my daughter's diabetes, she wanted to take taekwondo, and I wanted to encourage anything bright and positive. When I brought her to her first lesson, I was bored sitting and watching, so I signed up, too. Who knew I'd become a ninja — and eventually a yoga teacher!
The information I learned from the Mayo Clinic Diet is now imprinted onto my everyday life. Once you learn it, you can’t forget it, and you experience a life change that involves conscious awareness — rather than a “diet” that starts and ends. I’m proud to say that I have been able to keep the 57 pounds off for eight years with these healthy habits!
Favorite snack
Apples. Many, many apples every day.
Biggest surprise
When you eat healthy, you want to get in shape. When you get in shape, you want to eat healthy. One path will lead you to the other.
Benefits (other than weight loss)
I have endless energy. I am also left with the confidence of knowing that I had the willpower and determination to see myself become a healthy, strong and independent woman.
Best advice
Life is a roller coaster, and through all the highs and lows, I was brought into a journey I never expected. We all have a light to share and contribute. Finding unconditional acceptance and love for yourself is step one. Open the door to that, even if only a crack, and the light will shine in.
*Participants can expect to lose 1-2 pounds per week.

Cilantro Lime Chicken

Cilantro Lime Chicken only takes a few minutes in this simple marinade for tons of flavor! Made with fresh cilantro, lime, and a few other special ingredients, this is a chicken recipe you'll love.
Serves: 4-6
  • 4-6 skinless, boneless chicken breasts
  • 3 tablespoons fresh cilantro, chopped
  • 2 limes, zest and juice or 4 tablespoons lime juice
  • 1 lime, sliced
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ¼ teaspoon ground cumin
  • pinch cayenne pepper (optional)
  1. Preheat grill or oven to 375º F. Place chicken into a large baking dish, about a 9x13. Stir together cilantro, lime zest and juice, olive oil, salt, cumin, and cayenne pepper, if using. Pour over chicken. Top with lime slices, cover with plastic wrap and refrigerate for 5 minutes.
  2. Remove chicken from marinade and place onto grill or in oven for 20 minutes. Grill or bake until chicken registers 165º F when checked with an internal temperature probe. Remove from oven and serve warm.

Tuesday, October 31, 2017

21 Things You Need to Know About Diabetes and Weight-Loss Surgery

With diabetes and obesity approaching epidemic levels, many Americans are looking for concrete ways to reduce their weight and improve their health. Weight-loss surgery, now considered an effective treatment for diabetes, may be an option!

21 Things You Need to Know about Diabetes and Weight-Loss Surgery offers straightforward information about the top metabolic surgeries performed today—the gastric bypass, sleeve gastrectomy, and adjustable gastric band. With its reader-friendly tone and format, this book is an invaluable resource for anyone with diabetes who is considering weight-loss surgery to improve their glycemi control and overall health.

Learn about:
  • The effects of weight-loss surgery on diabetes
  • Common myths about surgery
  • Post-op rules and lifestyle changes
  • Establishing a new relationship with food
  • Revision and conversion surger
Get your copy of the book

Thursday, October 26, 2017

Meditation Benefits Your Body and Mind

There is growing evidence to show that your mind and body are intricately connected, and that your mind has a direct impact on your physical health. Brain imaging technology suggests meditation alters your brain in a number of beneficial ways, and studies show meditative practices even alter your genetic expression Indeed, thousands of genes have been identified that appear to be directly influenced by your subjective mental state. Examples of genetic effects resulting from meditative practices include the down-regulation of genes associated with the pathway responsible for protein breakdown and cellular stress response genes. Expression of certain heat shock proteins is increased, and immune function is amped up through a variety of genetic changes 

Meditation Lowers Risk of Heart Disease

For example, a number of studies have demonstrated that a persistent negative state of mind is a risk factor for heart disease. Conversely, happiness, optimism, life satisfaction and other positive psychological states are associated with a lower risk of heart disease.5 While some people seem born with a sunnier disposition than others, meditation has been shown to improve mood regulation and boost optimism. Meditative practices have also been shown to lower your:

  • Heart rate
  • Blood pressure
  • Low-density lipoprotein cholesterol level
  • Cortisol level
Such findings are consistent with a down-regulation of your hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system, both of which are over-activated by stress. Stress is also a well-known risk factor for heart disease, making meditation all the more important.

Meditation More Effective Than Caffeine and Napping


In this Talks at Google segment, meditation expert Emily Fletcher18 explains the differences between two popular styles of meditation, and how they affect your brain. She also discusses the similarities between meditation and caffeine. Both have the effect of energizing you and boosting your productivity, but meditation accomplishes this without any adverse effects. As explained by Fletcher, caffeine is similar to the chemical adenosine, which is produced by your brain throughout the day.
Adenosine makes you sleepy, and caffeine effectively blocks the adenosine receptors in your brain, thereby disallowing your brain from recognizing how tired it is. Caffeine also stimulates neural activity in your brain that triggers the release adrenaline, a stress chemical involved in the fight-or-flight state. Remaining in a chronic state of fight-or-flight (whether caused by caffeine or actual stress) can lead to any number of stress-related disorders.
Meditation, on the other hand, energizes you and makes you more productive without triggering an adrenaline rush. The reason for this is because meditation de-excites your nervous system rather than exciting it further. This makes it more orderly, thereby making it easier for your system to release pent-up stress. It also makes you more productive.
She notes that many are now starting to recognize meditation as a powerful productivity tool. Contrary to popular belief, taking the time to meditate can actually help you gain more time through boosted productivity than what you put into it.19 According to Fletcher, meditating for just 20 minutes equates to taking a 1.5-hour nap, and provides your body with rest that is two to five times deeper than sleep. This is why even a short period of meditation each day can help you feel more refreshed and awake.

Meditation More Beneficial Than Vacation, Study Shows

According to Dr. Monique Tello, contributing editor at Harvard Health Publishing, having a regular meditation practice is also more beneficial than taking regular vacations.  That’s the conclusion reached by a study comparing the mental and physical health outcomes of a one-week yoga retreat with daily meditation versus a regular vacation. A total of 91 non-pregnant healthy women without history of hormone or antidepressant use were enrolled. The volunteers were divided into three groups of about 30 people per group:
  1. Mindfulness intervention for experienced meditators, consisting of 12 hours of meditation, nine hours of yoga, plus other “self-reflective exercises” throughout the week
  2. Mindfulness intervention for novices who had never meditated before (same schedule as the first group)
  3. Regular vacation, which consisted of listening to health lectures followed by fun outdoor activities throughout the week
After one week, all three groups scored statistically lower for stress and depression, suggesting both meditation and regular vacation helped boost mood and ease stress. The really interesting part of this study emerged during follow-up, 10 months later. As reported by Tello
“[T]he regular meditators still showed significant improvements on these scores, the novice meditators even more so. However, the vacationers were back to baseline. The researchers had ensured that all three groups were equal in average age, education level, employment status, and body mass index. This finding is in keeping with prior research showing that vacation has beneficial but very temporary effects, and that mindfulness therapies have sustained beneficial effects …
All three groups showed significant positive changes in the markers of immune function. However, regular meditators also showed additional, more interesting changes. I got in touch with study author Eric Schadt, Ph.D., director of the Icahn Institute at Mount Sinai, who offered this interpretation of the data:
‘Regular meditators showed both the same types of ‘improvements’ at the molecular level as the others, but on top of that exhibited changes that were also associated with some aging/disease processes that also correlated with biomarkers of aging in a favorable direction. I think there is some suggestion there of improved healthy aging …’”


FIND YOUR ZEN  A guild to inter peace 


Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.


Download this free gift now.  HERE


Ready to take a fresh new lease on life? Let’s do it.

Grab your FREE guide & experience all of this:
- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

Say YES to yourself, and grab this FREE guide NOW!

Thursday, October 19, 2017

How do I control stress-induced weight gain?


When you're under stress, you may find it harder to eat healthy. Also, during times of particularly high stress, you may eat in an attempt to fulfill emotional needs — sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.
To prevent weight gain during stress and reduce the risk of obesity, get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.
Try these stress management techniques to combat stress-related weight gain:
  • Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
  • Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
  • If you're tempted to eat when you're not hungry, find a distraction.
  • Don't skip meals, especially breakfast. If you're in a hurry, grab a piece of fruit on the way out the door.
  • Eat a healthy diet, such as whole grains and a variety of fruits and vegetables. Aim to include most food groups in your meals.
  • Identify comfort foods and keep them out of your home or office.
  • Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then figure out how to overcome them.
  • Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
  • Practice relaxation skills, such as yoga, stretching, massage, deep breathing or meditation.
  • Engage in regular physical activity or exercise.
  • Get adequate sleep.
  • Get encouragement from supportive friends and family.
If you try stress management techniques on your own but they don't seem to be working, consider seeking professional help through psychotherapy or counseling.

FIND YOUR ZEN  A guild to inter peace 


Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.


Download this free gift now.  HERE


Ready to take a fresh new lease on life? Let’s do it.

Grab your FREE guide & experience all of this:
- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

Say YES to yourself, and grab this FREE guide NOW!

Tuesday, October 17, 2017

Weight and Fitness for Moms to be with guest Helene Byrne

BeFit-Mom, founded by perinatal exercise specialist and author Helene Byrne, is dedicated to helping women stay fit and healthy during and after their pregnancies, and to inspiring and motivating women to lead their entire families to better health and wellness.

About Helene Byrne

Helene has over twenty years of experience in the fitness industry. A former professional dancer, she holds a BFA from the Boston Conservatory and is an ACE (American Council on Exercise) certified Personal Trainer. Her fitness experience runs the gamut from group fitness and private training, to Pilates, yoga, injury rehabilitation, and special populations.
The birth of her son inspired her to specialize in prenatal and postpartum fitness and exercise. Drawing on her knowledge of Pilates, dance, and classic fitness techniques, she created a unique system of exercise that quickly, safely, and effectively restores the body after pregnancy and childbirth. Both her book, “Exercise After Pregnancy: How to Look and Feel Your Best” (Celestial Arts, 2001) and DVD, “Bounce Back Fast!: Post Natal Core Conditioning” (BeFit-Mom, 2005) have received wide acclaim in the fitness and birthing communities, and with women everywhere.
Through her workshops, she has had the pleasure of helping hundreds of women recondition their bodies after childbirth and live active, fit, healthy lifestyles.
Helene speaks regularly at fitness conventions, and has appeared on many radio and TV programs championing the numerous and outstanding benefits of prenatal and postpartum fitness and exercise.

Pregnancy is a time of emotional and physical transformation and challenges. While for most women it’s a time joy, hope, and excitement, it can also mean stress, uncertainty, and worry, especially about weight gain.
Questions such as, “Will I gain too much weight?” or “Will I be able to lose the baby weight?” concern most pregnant woman. After all, weight gain is a natural and healthy part of pregnancy. Unfortunately, over-gaining is becoming increasingly commonplace, and may have long-term health implications for both mother and child. Complicating matters, over two thirds of women in the US now enter their childbearing years in the overweight or obese category. The myth that women should “eat for two” lingers on, despite clear evidence to the contrary. Learn more    Here

Tuesday, October 10, 2017

Combat Anxiety




How to Combat Anxiety

Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety, and many of them are natural:

· Elevate Mood and Exercises

Exercises serve as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.
Studies show that exercise can help enhance people's moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because, if performed correctly, it has virtually no downside.

· Proper Mindset

Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.
Many people suffering from anxiety view their life as a game, and not a fun one. However, they are looking at the wrong things. Many things that happen in life can be viewed as positive things. Just because you experience negative things doesn’t mean your life is negative, or that you should give up. You need to view those negative things as essential opportunities for you to succeed in the future.
Adopting a positive mindset offers a huge array benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.
These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviors to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

FIND YOUR ZEN  A guild to inter peace 


Hi, I’m Deanna Lyn
 After seeing how small changes made such a big difference in my own health and happienss  I knew I wanted a career helping others live healthier and happier lives.


Download this free gift now.  HERE


Ready to take a fresh new lease on life? Let’s do it.

Grab your FREE guide & experience all of this:
- A renewed mind and spirit
- A fresh and awakened energy
- A more focused you at work and at home

Say YES to yourself, and grab this FREE guide NOW!


Sunday, October 8, 2017

Apple Soup Recipe

  • You can easily absorb nutrients from this delicious energy soup because of its highly digestible liquid form
  • Apples contain high amounts of vitamin C, fiber, riboflavin, thiamin, and pyridoxine
  • Just half an avocado can satiate your appetite and help prevent overeating

  • 2 medium Fuji or Gala apples, cored and cut into 4 pieces
  • Juice of 1/2 medium lemon
  • 2 cups spring mix or spinach
  • 1 avocado, peeled and pit removed
  • 1 cup fresh mint leaves
  • 4 cups pure filtered water
  •  Himalayan salt, to taste

In a blender, combine apples, lemon juice, greens, avocado, mint, and two cups of water. Blend until smooth, adding more water as necessary for desired consistency. Season with salt to taste.

Avoid buying apples with bruises and holes. Make sure to include their skin in your soup as it contains most of their nutrients. However, remember that apples are among the most contaminated fruits today, so it’s best to buy them organic.
When storing your apples, refrigerate them at a temperature of 39 degrees Fahrenheit to maintain their freshness. If one of your apples has been damaged or spoiled, it is better to discard it right away.1 It may be surprising, but avocado must actually be peeled the right way to maximize its nutritional benefits. Research has shown that most of the fruit’s carotenoids are located closest to the inside of its peel.2
To get all of avocado’s nutritional benefits, you must cut it lengthwise around the seed. Then, twist each half in the opposite direction to remove them from the seed. Cut each half lengthwise and scoop the avocado with a spoon, but make sure that you get the fruit close to the skin.
From Healthy Recipes for Your  body Type

    Monday, October 2, 2017

    Optimizing Your Skin Health

    Strategies for Optimizing Your Skin Health (and Other Areas)

    Drinking water with lemon added to it and/or placing few teaspoons of apple cider vinegar into water to drink on a daily basis, as well as drinking the right amount of water for your body, are easy strategies for optimizing your health.
    Eating plenty of vegetables will also go a long way toward optimizing your skin, because the antioxidants in them fight free radicals and support your immune and mitochondrial systems. Bulletproof adds that supporting your health on the inside helps keep you looking vibrant on the outside, and in addition:

    “Fat from healthy sources like grass fed butter, olive oil, and Brain Octane Oil [concentrated MCT oil] help shuttle nutrients into your cells and keep cell membranes working at top speed. Protein and collagen from grass-fed and pastured animals provide the amino acid building blocks that keep your skin plump and your hair and nails strong.”8
    Key supplements also kick in nutrients you can't always get through your diet, including:

    • Collagen peptides, which help repair your skin as well as your hair and nails, plus it treats leaky gut.9
    • Vitamin C helps your body synthesize new collagen and protects your skin from excess sun rays, inflammation and oxidative stress.10
    • Glutathione makes its own antioxidants, but also helps your body rid itself of toxins, which discourages acne.11
    • Resveratrol contains polyphenols that are worth their weight in gold for protecting you from signs of aging. That also goes for your skin, as they also help protect against excessive sun damage.12
    • Caffeine reduces inflammation and calms redness, increases your circulation and repairs sun damage, as well as your DNA.13 While I don't recommend taking a caffeine supplement, organic black, shade-grown coffee is one potential source.
    It may sound too easy, but simple steps like these can balance your pH and help move food through your colon to maintain regular bowel movements, which also positively affects how you feel and how you look, including your skin.

    Shop Collagen Here


    Healthy Way To Make Smoothies

    Smoothies can be a quick and convenient way to incorporate more fruits and vegetables into your diet every day and are especially great after a workout or for people with gut issues who have a hard time absorbing nutrients.
    While I’m more of a fan of eating whole, nutrient-rich foods rather than liquid meals, smoothies have their place. But not just any smoothie!
    Most smoothies have WAY too much sugar. Take a break from the sugar-laden fruits like bananas, mango, and papaya. Stick to low-sugar berries, rich greens and avocados instead. Your body will get the nutrients it needs to remove toxins, boost weight loss, and help to strengthen your immune system, minus the blood sugar spike that comes alongside most smoothie recipes.

    Smoothies: A Safe Way to Help Cleanse Your Body

    Smoothies help cleanse your body naturally, unlike most of the juice cleanses and detoxes we see everywhere these days.
    If you’ve tried one of these drastic cleanses, I’m guessing you probably had a hard time sticking to it.
    Long-term cleanses can lead to muscle breakdown and vitamin deficiencies, and cause diarrhea and/or constipation. Plus, there’s not much point to it, since cleansing your body should be done on a daily basis through food and lifestyle habits.
    Supporting your liver with a cleanse can be beneficial–BUT only if you’re eating a diet consisting of fresh vegetables, quality meats, healthy fats, low-sugar fruit, etc.
    Detoxes and cleanses can be dangerous and should be done under the guidance of an expert, such as a naturopath, since there are different phases to a detox. If too many toxins are released at once and the body can’t handle it, you could end up feeling pretty horrible.
    If you’re new to making smoothies, here’s how to get started.

    Smoothie Basics

    • Liquid (about a cup), such as water, unsweetened coconut milk or nut milk (check ingredients), kefir or yogurt, if you tolerate dairy (make your own with raw milk, if you can find it).
    • Fruit (about 1/2 – 1 cup), preferably low sugar types such as berries or green apples.
    • Greens (1 – 2 cups), such as kale, spinach, zucchini, lettuce, cucumber, cilantro, or parsley. (If you follow The Bulletproof Diet and are concerned about plant toxins, lightly steam and cool kale and spinach first.)
    • Healthy fat, such as nuts or nut butter, coconut oil or MCT oil, pastured eggs, or avocado. Fat slows down the sugar spikes you can get from smoothies and helps you feel full longer.
    • Protein powder, especially if your smoothie is a meal replacement. Unfortunately, most protein powders aren’t great quality. Here’s some I recommend: grass-fed collagen and whey protein powders, or this one. Or a vegan powder. Many people like the brand Vital Proteins and Dr. Josh Axe makes a good line of bone broth protein powders.
    • Upgrades, such as ginger, hemp seeds, cacao, aloe vera, Goji berries, maca, turmeric,cinnamon, and matcha.

    Smoothie Tips

    • Be sure to chew your smoothie. Moving your jaw activates enzymes in your mouth and starts the digestive process so you can absorb all the nutrients. Chewing also releases hormones that help you feel full. Chewing is especially important for people who have digestive problems–you don’t want your smoothie to ferment in your gut and cause more digestive issues. One way to remind yourself to chew it is to add crunchy toppings such as cacao nibs, unsweetened shredded coconut, pumpkin seeds, hemp seeds, or healthy granola.
    • One smoothie a day is sufficient (I like them for breakfast or a snack).
    • Keep in mind that smoothies are not necessarily low calorie, so go easy on what you add to them.
    • Many people like to add ice, but cold drinks can stop the digestive process, so you might just want to add a couple of cubes if you like your smoothies cold.
    Here’s a couple of low-sugar smoothie options to incorporate on a daily basis anytime you need a quick energy boost! (Add a scoop of protein powder if you’re using as a meal replacement.)

    Green Magic Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ teaspoon cinnamon
    • 1 teaspoon coconut oil
    • 1 teaspoon raw cacao powder

    Wellness 101 Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ orange, peeled
    • 1 tablespoon flax seeds
    • Dash of cinnamon
    For both smoothies, simply add all ingredients to your blender and pulse until smooth and creamy. Try to drink them right away as these fresh and natural smoothies don’t last too long in the fridge.

    JOIN MY EMAIL LIST AND GET MY 5-DAY CLEAN EATING GUIDE (smoothie recipes included)

    Pumpkin Spice Latte

     Pumpkin Spice Latte is a warm, delicious treat we like to bust out during colder months; but it’s not ideal for everyday. For your best performance all day long, stick with your classic Bulletproof Coffee. Makes: 4-6 cups
    Shop Coffee & Tea at

    • 1 ¼ cup full fat, unsweetened coconut milk
    • 3 tbsp. Brain Octane Oil
    • 3 tbsp. organic pumpkin puree
    • 1 tbsp. grass-fed unsalted butter or ghee
    • 1 tsp. pumpkin pie spice
    • ½ tsp. vanilla
    • Optional:  1-2 tsp. xylitol or stevia (to taste)
    • Optional: 2 tbsp. raw whipped cream or whipped coconut cream on top
    1. Combine all ingredients in a saucepan. Over medium heat, simmer for approximately five minutes.  Stir well to evenly blend spices and oils.
    2. In a high-speed blender, add 2 1/2 cups Bulletproof coffee (brewed strong), add pumpkin spice mixture from saucepan – blend on high for 30 seconds until creamy and frothy.
    3. (Option: if you don’t have a blender, add premade coffee to pumpkin mixture and use a hand blender in saucepan – blend till smooth and frothy.)
    4. Optional: add xylitol, monk fruit, stevia, or other natural sweetener.
    5. Optional: add raw cream/whipped cream on top for a special treat, if you can find it!

    *** A quicker hack would just be to add a couple of tablespoons of pumpkin pie filling to your morning cup of Bulletproof Coffee. It’s tastier than it sounds.
    It’s important to feel like you can have a treat now and then without spiraling into a blood sugar mayhem. Stick to this recipe and the healthy fats will give you energy for hours and the mini dose of pumpkin adds some nutrients to your morning.

    Vegan Whipped Cream With Fruit

      vegan  avoiding dairy lactose-intolerant or all of the above. This recipe makes sure they don't miss out on one of the best parts of dessert: whipped cream! Keep a can or two of coconut milk in your fridge so that you're always ready to make this recipe! Variations on this basic version abound: add citrus zest, matcha (green tea) powder, cocoa, almond extract, pumpkin pie spice, mmm...! Plan ahead, because the coconut milk needs to chill overnight." 

     1 (14 ounce) can unsweetened coconut milk
     2 tablespoons white sugar, or to taste
     1 teaspoon pure vanilla extract

    1. Refrigerate can of coconut milk, 8 hours or overnight.
    2. Place metal mixing bowl and beaters in the refrigerator or freezer 1 hour before making whipped cream.
    3. Open can of coconut milk, taking care not to shake it. Scoop coconut cream solids into cold mixing bowl. Reserve remaining liquid for another use.
    4. Beat coconut cream using electric mixer with chilled beaters on medium speed; turn to high speed. Beat until stiff peaks form, 7 to 8 minutes. Add sugar and vanilla extract to coconut cream; beat 1 minute more. Taste and add more sugar if desired.


      • Cook's Notes:
      • Do not use "lite" coconut milk - it won't whip. Organic coconut milk offers the best consistency. I have had the best success with Native Forest® or Whole Foods 365 Everyday Value® brands. If possible, avoid guar gum as an ingredient, which also inhibits whipping.
      • Serve immediately. If you must store it, refrigerate in a glass container or Mason jar for up to 3 days. Shake or whisk gently to fluff the cream again before serving.
      • Editor's Note:
      • The nutrition data for this recipe includes the full amount of the coconut milk. The actual amount of coconut milk consumed will vary. The remaining liquid can be used for smoothies.

    Tuesday, September 26, 2017

    Nutritional BodyTyping Diet

    A cording to some nutritional experts Your body responds uniquely to food -- your fuel is  based on your genetics, biochemical makeup, family history, and your own interaction with your environment. So its believed  you will advance your health (and looks) by discerning your Nutritional Type .

     The science behind Nutritional body Typing is a  system that customizes nutrition based on the way your body reacts to food. Your Nutritional Type determines your individual nutritional requirements and dictates your individual responses to what you eat and drink.

      foods and individual nutrients do not behave the same way in two people with different Nutritional Type/
     That certainly explains why some healthy foods that make other people energetic (and slim) might make you unhealthy, sluggish, bloated, and heavier. And why, no matter how much you try to stick to foods you've been told are 'healthy', or even organic, you may still not feel as good as you'd like to.

     There is a reason for this. It's the result of a giant factor outside your control -- your metabolism

    Then, when you factor in environmental stresses that can cause changes in your metabolism and temporarily override your genetics, your personal 'Mission Control' loses control -- unless you know your Nutritional Type .
    However, once you discern your  Nutritional Type , and understand your own unique characteristics, you will start choosing foods that move you away from weight  issues, disease, accelerated aging... and towards optimal health and your naturally ideal weight

    Nutritional Typing: Not exactly rocket science, but critically important to achieving your other goals in life.
    Nutritional Typing will teach you which foods you are designed to eat and the ideal proportions of the types of nutrients you require, whether you are a 'Carb', a 'Protein', or a 'Mixed' type.

    Carb Types
    Carb Types normally feel best when most of their food is healthy carbohydrates. Yet, there are major differences between classes of carbs such as vegetables and grains. With Nutritional Typing you will discover which carbs are best for your unique physiology.

    Protein Types
    Protein Types operate best on a low-carbohydrate, high-protein and relatively high-fat diet (healthy fat that is). These ratios are detailed for you in your Nutritional Typing profile to help you make the wisest food choices.

    Mixed Types
    Mixed Types require food combinations somewhere between carb and protein type groups. This type requires quite a bit of fine-tuning and listening to your body, making it the most challenging type of the Nutritional Typing types.

     Nutritional Typing (NT) is derived from a scientific method of customized nutrition, developed from studying your major body control systems. Clinical observations of hundreds of practitioners working with more than 60,000 people through the past 20 years provided us with critical feedback on what works and what does not.

     In addition to eating the right quality foods for your body, believe it or not, we discovered that it is not enough just to make the right food choices... It is equally important to eat your foods at each meal in the right order!

    Many leading Protein Types should eat their meat first. Carb Types should eat their vegetable first. Mixed Types should eat their meat and vegetable together.
    When your food is consumed this way, digestive and nutritional efficiency will improve dramatically, shown by:
    • Improved meal satisfaction
    • No need for snacks between meals
    • No more food cravings
     Nutritional Typing was designed to provide you with a painless way to regain control of your health, your weight, your diet, and everything that contributes to 'Command Central' of your personal wellbeing. And that means personal wellbeing all the way down to your mission-critical cellular level

     Timing of Your Food
    • We have learned that it is not only the food you eat but the actual order that you eat your food that can have a major impact on how you respond to that meal.
      Food Quality
    One of the most important aspects of Nutritional Typing (NT) relates to food quality. NT advocates the urgency of consuming the highest quality food available.
    I advise two important points:
    Eat fresh, locally grown, organic food whenever possible.
    Eat as much of your food raw as possible, as it helps in preserving the nutrient's vital energy, so your body can use it.
    If you do cook your food (which we know most people will), please use our low-temperature guidelines as much as possible to minimize heat damage to your food. If you are familiar with the differences between raw and pasteurized milk, you will appreciate the similarity with cooking your food
    Nutritional Typing (NT) focuses primarily on using food for your cellular fuel, and only using supplements when indicated for specialized conditions.

    • NT is simple and easy to implement. But it also includes an element of process-orientation, as opposed to a one-time diagnosis... and also very conscious, aware eating.

    Bear in mind that Nutritional Typing is not another diet.
    It is only a means to an end which is: Knowing how to truly nourish yourself in the way that you truly need to be nourished. Nourishing your cells according to their unique needs.



    Low Cooking temperature guidlines