Healthy Living How To http://healthylivinghowto.com how to live healthy in mind, body, and spirit Tue, 15 Jul 2014 01:26:32 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.1 All About Avocados http://healthylivinghowto.com/1/post/2014/07/all-about-avocados.html http://healthylivinghowto.com/1/post/2014/07/all-about-avocados.html#comments Mon, 14 Jul 2014 18:00:50 +0000 http://healthylivinghowto.com/?p=4594 [Continue Reading]]]> All About Avocados | healthylivinghowto.com

The avocado comes from a tree native to Central Mexico. While it is common to refer to the avocado as a vegetable, botanically speaking it is a fruit.

Avocados were known to the Aztecs as “the fertility fruit”.[1] The most well-known variety of avocado is Hass. Commonly grown in California, the Hass avocado makes up about 95% of the avocado crop in the United States and is available year-round.

Other varieties include Fuerte, also known as Florida avocados, Cocktail avocados which have no pit and there is even a Bacon variety. [2]

Avocados have a smooth buttery texture and can be enjoyed a number of ways. Proper storage and preparation are important to not only enjoying the taste of the avocado but deriving the nutritional benefits as well.

All About Avocados

1. The majority of avocados’ calories come oleic acid, a monounsaturated fat (MUFA), similar to the fat found in olives and olive oil. MUFAs may improve insulin sensitivity[3] and play a role in the prevention of metabolic syndrome and type II diabetes.

2. Avocados are a good source of the mineral potassium which is essential for the proper functioning of the heart, kidneys, muscles, nerves and digestive system. While bananas are often recommended for their potassium status, ounce for ounce, avocados have bananas beat. Per ounce, bananas have 100 mg of potassium, meanwhile, avocados have 144 mg.[4] In addition to potassium, avocados are also rich in magnesium, an essential mineral that most Americans don’t get enough of.[5]

3. The carotenoids lutein and zeaxanthin are concentrated in the macular region of the retina and the eye lens, where they protect the eyes from harmful ultraviolet light as well as maintaining eyesight as we age.[6] An ounce of avocado has 81 micrograms of lutein and zeaxanthin and is a good way to get more lutein in the diet. Other carotenoids, or plant compounds that are important to human health, found in avocados are, alpha-carotene, beta-carotene and beta-cryptoxanthin.

4. Inadequate levels of B6 and B9 in the diet is related to higher homocysteine levels which is an independent risk factor for cardiovascular disease.[7] Avocados are a good source of both of these B vitamins.

5. Avocados are a good source of vitamin K, which plays a role in blood and bone function. Vitamin K allows the blood to clot, protects the bones from fracture, prevents postmenopausal bone loss and helps prevent calcification of the arteries.[8]

6. Phytosterols are plant-derived compounds which have been found to block cholesterol absorption in the intestine. This can potentially lead to a reduced risk of heart disease and stroke.[9] Three phytosterols found in avocado include, beta-sitosterol, camposterol and sigmasterol.

7. Vitamin C and vitamin E found in avocados are potent antioxidants that combat cellular aging and give our immune system a boost.[10]

8. Avocados do not ripen on the tree. They are picked unripe while the skin is still a bright green. The color of the skin changes from green to dark green and sometimes to black as the avocado ripens. Ripeness is ultimately determined by a firm pressure, color can sometimes be misleading as avocado “softening” can occur at a varying rate, independent of the color.[11] A ripe avocado “gives” slightly under gentle pressure. Let avocados ripen on the counter and then refrigerate to halt the ripening process.

9. Avocados made the EWG’s 2012 Shopper’s Guide to Pesticides in Produce™ “Clean 15 List”. This list includes the produce least likely to test positive for pesticide residues. “Avocados had no detectable pesticide residues on 98% or more of the samples tested.”[12]

10. One 30 g (1 oz) serving of Hass avocado, has 50 calories, 4.5 g fat, 3 g carbohydrate, 2 g fiber and <1 g protein. At 1 g NET CARB per serving this makes avocados the perfect fruit for those living a low-carb lifestyle.

Healthy Living How To Recommends

How To Pick The Perfect Avocado
Healthy Recipe: Avocado Peach Salsa
Healthy Recipe: Guacamole

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10 Health Benefits of Turmeric http://healthylivinghowto.com/1/post/2014/05/10-health-benefits-of-tumeric.html http://healthylivinghowto.com/1/post/2014/05/10-health-benefits-of-tumeric.html#comments Tue, 27 May 2014 13:00:35 +0000 http://healthylivinghowto.com/?p=9903 [Continue Reading]]]> 10 Health Benefits of Turmeric | healthylivinghowto.com

Turmeric, a cousin to ginger, is a well known spice. It is a staple in India and Indian cuisine, where over 90% of the world’s turmeric originates. The turmeric plant contains many healthy compounds, however the compound most studied for its health benefits is curcumin. Curcumin, which gives turmeric its golden color, is a potent antioxidant and anti-inflammatory.

Dr. Bharat Aggarwal, perhaps the world’s foremost expert on turmeric, discovered curcumin and its many health benefits, particularly its effectiveness against cancer. He oversees, conducts and analyzes studies at the University of Texas M.D. Anderson Cancer Center in Houston Texas. According to Aggarwal, “no cancer has been found, to my knowledge, which is not affected by curcumin.”

Dr. Aggarwal’s book, Healing Spices, is a must read for the most current research not only on turmeric but the healing power of 50 different spices.

What distinguishes curcumin is its ability to reduce inflammation.

The list of diseases that curcumin helps is long and growing as we learn more about the relationship between systemic inflammation and ill-health. Inflammation is a symptom of virtually every disease process — some examples of common disorders that involve inflammation include: arthritis, infections, allergies, asthma, hypertension, cancer, eczema, psoriasis, gingivitis, ulcerative colitis, multiple sclerosis, dementia and diabetes.

It’s important to note, turmeric spice does not contain enough curcumin to supply the therapeutic dose used in clinical studies to treat disease. If treating an inflammatory condition, Jim LaValle, RPh, ND, suggests supplemental curcumin, 100 to 300 mg standardized extract three times a day with meals. Supplement should be standardized to contain 95% curcuminoids per dose.

For the rest of us, who are otherwise healthy, turmeric can be used liberally in our daily diet. It is not toxic, even in high doses. You don’t need to save your turmeric for curry, it is a really easy spice to use and lends not only beautiful color but a pleasing taste as well. Sprinkle it on everything from scrambled eggs to sauteed veggies.

10 Health Benefits of Turmeric

1. Promotes healthy skin.
2. Provides immune system support.
3. Aids skeletal system and joint health.
4. Encourages healthy liver function.
5. Helps maintain healthy cells and supports against free radicals.
6. Aids the digestive system.
7. Supports a healthy blood and circulatory system.
8. Assists the nervous system response to stress.
9. Promotes a healthy female reproductive system.
10. Helps maintain blood sugar levels.

For me to make any kind of qualified statement I need evidence. I can be very confident when I make statements on what turmeric does. I have no doubt about turmeric, and with over 5,000 publications behind it I am confident that turmeric can help prevent and even treat many diseases. ~Dr. Bharat Aggarwal

Resources
The Cox-2 Connection
The Inflammation Syndrome
Healing Spices

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Husbands! The Perfect Mother’s Day Gift For Your Wife! {P.S. Flowers Are Lame} http://healthylivinghowto.com/1/post/2014/05/husbands-a-perfect-mothers-day-gift-for-your-wife-p-s-flowers-are-lame.html http://healthylivinghowto.com/1/post/2014/05/husbands-a-perfect-mothers-day-gift-for-your-wife-p-s-flowers-are-lame.html#comments Sat, 10 May 2014 14:44:23 +0000 http://healthylivinghowto.com/?p=13694 [Continue Reading]]]> Husbands! The Perfect Mother's Day Gift

Mother’s Day. The perfect gift from husband to wife is such a dilemma. I struggle with this day because you’re not trying to over-emphasize the relationship between you and her. You’re trying to show your appreciation for her as a mother. Your family could be the two of you and a child or children, or maybe you consider your family the two of you and your pets. Doesn’t matter. The day isn’t really about just the two of you, which makes gift-giving a challenge. There are fallbacks that are the typical gifts of the day, but that’s not you. Not this year.

9 Reasons Essential Oils are the Perfect Mother’s Day Gift

If you’re looking for something to really excite her, but at the same time, keep it affordable and unexpected, I offer you nine reason to consider getting her a gift of essential oils, while there is still time.

1. Essential Oils Last A Long Time

Let’s face it. That $75 bouquet of flowers is beautiful for a few days, and then it wilts and dies. Essential oils last for quite a while before they’re used up. Plus, they actually smell better than flowers when you diffuse them, and they have a lot more health benefits.

2. Essential Oils Cost Less Than Flowers

I once got Vanessa a beautiful bouquet of flowers, and our cat ate them that night. That nice bouquet ended up being a $1200 veterinarian bill. I’m not saying flowers are a deadly gift, but I was more than a little pissed at myself about what ended up being a $1200 bouquet of flowers and a lot of wasted time at the vet.

3. Essential Oils Can Improve Her Mood

Essential oils have been shown to have a number of effects on people’s moods. They can help with stress and enhance energy levels. Some essential oils can even improve libido. I don’t think flowers can do that.

4. An Essential Oil Kit Is A Novel Gift

Flowers, a heart shape pendant, dinner out. Blah. That’s what’s expected. Novelty creates more excitement when someone gets a gift. That’s not to say she’ll be disappointed with one of the others. It’s just that she’ll be more excited, and see you as more thoughtful, if you go with something totally new, unexpected, and awesome.

5. Essential Oils Don’t Suck As A Gift

To be honest, I’ve given my wife clothes and flowers. I even thought a Caribou Coffee gift card and new coffee mug was thoughtful and useful. Boy was I wrong. Not that she got mad, but I don’t think it was much more exciting than if I’d given her flavored dental floss. Maybe she’ll be more excited when we’re in our 80s. Ever since the coffee house gift card, I’ve tried to think of something that didn’t suck. Unfortunately, my wife has all the essential oils she needs, so I’m out of luck. But you don’t have to be.

6. Essential Oils Must Be Applied By Hand

Lucky for you, once she gets her essential oils, she’ll need them applied. Each oil has a different spot where it should be applied for optimal effects. Sometimes it’s the temples, sometimes the neck. Others should be applied to the feet, and others the chest. Where you go from there is up to you and her.

7. You Might Get An Equally Awesome Gift

Word is, Young Living is coming out with a men’s cologne this summer. If you get your wife using some of the Young Living products, she may return the favor and get you some of that cologne when it comes out. I’m actually excited about that, as I’m not a huge fan of wearing fragrances that have who knows what in them.

8. My Wife Said So

My wife said that wives would love the idea of getting Young Living Essential Oils for Mother’s Day. While I don’t have experience to back this up, my wife says she’s right 99.9% of the time. I think she’s right more like 99.5% of the time, but who’s counting. I do remember that one time when she said, “you were right Tom.” I just don’t remember what I was right about. Anyway, if Vanessa says women would love essential oils for Mother’s Day, I’ll assume she’s right.

9. You Can Order Them Online

You don’t have to go to the mall. You don’t have to wait in line. You can get online and order your wife an awesome gift. No, she won’t have it on Mother’s Day, but chances are, this won’t be the first time a gift was “on its way” when the day came.

Get her a card. Let her know how awesome a wife and mother she is. Take her to dinner, but let her know her real gift, the one she’ll appreciate almost as much as you appreciate her, will be in the mail in just a few days.

Go ahead, get essential oils ordered HERE.

Good luck guys. The clock is ticking to make something happen for Mother’s Day. You’re all some lucky dudes, as your wives probably don’t have essential oils. For me, I better come up with something else that’s pretty cool. Got any ideas?

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Walk This Way. Health Benefits of Walking. http://healthylivinghowto.com/1/post/2014/05/walk-this-way.html http://healthylivinghowto.com/1/post/2014/05/walk-this-way.html#comments Fri, 09 May 2014 00:00:48 +0000 http://healthylivinghowto.us/?p=142 [Continue Reading]]]> Walk This Way! Health Benefits of Walking | healthylivinghowto.com

Now that the weather is warming in northern part of the United States, it’s much more common to see people walking and hiking through neighborhoods and on local trails. Walking might be one of the most convenient and healthiest forms of exercise.

In fact, when the number of steps people take per day is measured, those taking less than 5,000 steps are considered sedentary and at a higher risk for health consequences. Those who take 10,000 steps are considered active and have lower body weight, body fat and better health. While walking alone doesn’t necessarily contribute to weight loss, there are benefits to be derived from taking daily walks.

Health Benefits of Walking

Walking and weight loss

Walking by itself is not a major contributor to weight loss. However, for those who struggle with their weight, it can be beneficial. Over a 15-year period, women who were among the heaviest at the beginning of the study and walked four hours per week gained less weight — an average of 17 pounds less — than those who didn’t walk during that timeframe.[1]

Other studies on walking with pedometers have shown dramatic results. People with goals of 2000 steps per day, or about a mile of walking, lost just 2.8 pounds over four months time.[2] In these studies, diet was not incorporated into the program. Minimal weight loss from exercise alone is consistent with other studies on exercise and weight loss.

In fact, an additional study in the Journal of the American Medical Association showed those who did see weight loss following walking programs did so by modifying their diet, not just relying on exercise. For the strict purpose of weight loss, walking may not create enough of a calorie expenditure to make a significant difference. There are other benefits to walking which may indirectly affect weight management more than the calories burned from the activity.

Walking is a great first step toward a healthier lifestyle

Whether it’s outside or on a treadmill, walking is a low-intensity, convenient way to get started on an exercise program. Starting any exercise program, even if it is simply walking each day, is a conscious decision to improve one’s health. Committing to healthier activity is often motivation to make healthier dietary choices as well. Of course, the better one’s diet becomes, the faster weight can come off or the easier it is to keep the weight off. Some people assume they’re burning significant amounts of calories from their walking and may “treat” themselves with high-calorie unhealthy foods. In that case, the health benefits of walking can be easily offset by poor dietary choices.

Walking is a great stress reducer

Stress can lead to adrenal fatigue which disrupts metabolism, negatively affects sleep quality and quantity, which can result in unwanted weight gain and is associated with increased risk of degenerative diseases. Walking can play an important role in stress reduction. Walking alone can offer some needed quiet time for meditation and decompression. The solitude of a private walk can help you clear your head and find some peace for a short period during the day.

Walking is a fat-burning exercise

Low-intensity exercise burns a high percentage of fat as fuel. It doesn’t burn a significant amount of calories, but exercise isn’t just about burning calories. Exercise is a stimulus to help your body change. Low-intensity activities, like walking, train the body to use fat as a preferred energy source over carbohydrate. This can be especially important for those with insulin resistance, where blood-sugar management and fat burning are disrupted. In addition, because walking is a lower-intensity activity, it can be used to help balance out an exercise program which also includes high-intensity strength or cardiovascular training.

Getting started

The best part about walking is it only requires a pair of decent shoes to get started. That being the case, don’t be misled into the latest gadget-like toning shoes. Our feet are designed to help us walk with minimal cover on them and under them. How much time should you commit to a walking regimen? As much as you can. Walking, is a low-intensity activity that your body can handle doing often.

Walking isn’t just for beginners, experienced exercisers and athletes can benefit from introducing walking into their program as well. Add music, an audio book or take your walk outside and enjoy the sounds of nature — whatever you need to get started, just start walking.

Sources

[1] Gordon-Larsen P, Hou N, Sidney S, et al. Fifteen-year longitudinal trends in walking patterns and their impact on weight change. AJCN. 2009;89(1):19-26

[2] Richardson CR, Lewton TL, Abraham JJ, et al. A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. Annals of Family Medicine. 2008;6:69-77

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Healthy Recipe: Caesar Salad with Cashew “Parmesan” Cheese http://healthylivinghowto.com/1/post/2014/05/no-cheese-caesar.html http://healthylivinghowto.com/1/post/2014/05/no-cheese-caesar.html#comments Fri, 02 May 2014 14:30:11 +0000 http://healthylivinghowto.us/?p=173 [Continue Reading]]]> Healthy Recipe: Caesar Salad with Cashew Paresan Cheese | healthylivinghowto.com

I’m far from being a raw vegan, but for whatever reason, lately, I have been drawn to recipes, tips and tricks alike, used in this style of “un”cooking. I think my new-found affinity is two-fold, for starters, raw vegan recipes are usually very creative and two almost always beautiful. So while my belief in the ideal nutritional intake differs from that of a raw vegan, I appreciate the commitment it takes to eat healthy real food.

I recently stumbled on a recipe for a vegan dairy-free alternative to parmesan cheese that promised to be all that and a bag of kale chips. It sounded a little to good to be true, after all, it’s just ground up cashews, garlic and salt. So, I went straight to Google to do some investigating. Seriously, how can that possibly taste like Parmesan cheese?

Lo and behold, I couldn’t believe it, recipe after recipe, with slight variations, all with rave reviews, for this vegan parmesan cheese making secret.

I love, love, love Caesar salad, and my tried and true recipe uses “real parmesan cheese”, made with dairy. The same dairy that I confessed doesn’t agree with me. I hadn’t ventured into making a non-dairy Caesar dressing since going dairy-free, until today. And boy this did not disappoint.

Be sure to use an olive oil that you like the taste of, as that can make or break your salad dressing. Everyone has their own taste preference in a Caesar dressing, so don’t be afraid to play with the ingredients a little.

Caesar Salad With Cashew “Parmesan” Cheese

Healthy Recipe: Caesar Salad with Cashew Parmesan Cheese | healthylivinghowto.comIngredients

  • 2 Medium Garlic Cloves
  • 1 tsp. Capers
  • 1 oz. Lemon Juice, Fresh
  • 1/2 tsp. Dijon Mustard
  • 1 tsp. Coconut Aminos
  • 1/2 tsp. Coarse Ground Black Pepper
  • Squirt of Anchovy Paste (optional)
  • 1/2 c. Extra Virgin Olive Oil
  • 1 c. Raw Cashews
  • 1 tsp. Celtic Sea Salt
  • Romaine Lettuce Leaves

Directions

  1. In a food processor or high-powered blender, pulse cashews with salt and one garlic clove until it resembles parmesan cheese. Set aside. 
  2. In a mixing bowl, using a garlic press, crush one clove of garlic along with the capers. To this add fresh squeezed lemon juice, coconut aminos, mustard, pepper and anchovy paste and whisk together.
  3. While whisking with one hand, slowly drizzle in the olive oil creating an emulsion.
  4. Once all oil has been incorporated, add 1/4 c. of the cashew “parmesan” cheese.
  5. Plate your salad, drizzle with dressing and top with more paremesan cheese.
  6. Enjoy!
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Eggs and Cholesterol. How Many Eggs Can You Safely Eat? http://healthylivinghowto.com/1/post/2014/04/eggs-and-cholesterol-how-many-eggs-can-you-safely-eat.html http://healthylivinghowto.com/1/post/2014/04/eggs-and-cholesterol-how-many-eggs-can-you-safely-eat.html#comments Mon, 28 Apr 2014 15:16:24 +0000 http://healthylivinghowto.com/?p=13640 [Continue Reading]]]> Eggs & Cholesterol. How Many Eggs Can You Safely Eat? | healthylivinghowto.comEggs are among the most nutritious foods on the planet. However, eggs have gotten a bad reputation because the yolks are high in cholesterol. In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake. People believe that if you eat cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead. Let me explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word. When we hear it, we automatically start thinking of statin medication, heart attacks and early death. But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane. It is also used to make steroid hormones like testosterone, estrogen and cortisol. Without cholesterol, we wouldn’t even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available. Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol. But when we eat cholesterol rich foods, the liver starts producing less (12).

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver (34).

Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least egg yolks (the white is mostly protein and is low in cholesterol). Common recommendations include a maximum of 2-6 yolks per week. However, there really isn’t much scientific support for these limitations (5).

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

    • In almost all cases, HDL (the “good”) cholesterol goes up (678).
    • Total and LDL cholesterol levels usually don’t change, but sometimes they increase slightly (9101112).
    • Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor (1314).
    • Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (151617).

It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed “hyper responders”), these numbers do go up slightly (18). That being said, I don’t think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL (1920).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern (212223).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

Bottom Line: Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

Eggs and Heart Disease

Many studies have looked at egg consumption and the risk of heart disease. All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years. Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke (242526).

However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease (27).

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don’t.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors (2829).

Bottom Line: Many observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

Eggs Have Plenty of Other Health Benefits Too

Let’s not forget that eggs are about more than just cholesterol… they’re also loaded with nutrients and have various other impressive benefits:

    • They’re high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts (3031).
    • They’re very high in choline, a brain nutrient that over 90% of people are lacking in (32).
    • They’re high in quality animal protein, which has many benefits – including increased muscle mass and better bone health (3334).
    • Studies show that eggs increase satiety and help you lose fat (3536).

Eggs also taste amazing and are incredibly easy to prepare.

So even IF eggs were to have mild adverse effects on blood cholesterol (which they don’t), the benefits of consuming them would still far outweigh the negatives.

Bottom Line: Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.

How Much is Too Much?

Unfortunately, we don’t have studies where people are fed more than 3 eggs per day. It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.

However… I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day. He had normal cholesterol levels and was in very good health (37). Of course, a study of one doesn’t prove anything, but it’s interesting nonetheless.

It’s also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds. The healthiest eggs are omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins (3839).

Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day. I personally eat 3-6 whole eggs per day (about 30-40 per week) and my health has never been better. Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet.

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Healthy Brain, Healthy Body http://healthylivinghowto.com/1/post/2014/04/healthy-brain-healthy-body.html http://healthylivinghowto.com/1/post/2014/04/healthy-brain-healthy-body.html#comments Sat, 26 Apr 2014 14:00:44 +0000 http://healthylivinghowto.com/?p=8441 [Continue Reading]]]> Healthy Brain Healthy Body | healthylivinghowto.com

I admit, I didn’t give brain health much thought, until my mother was diagnosed with Lewy Body Disease (LBD). LBD is a form of dementia closely related to Alzheimer’s and Parkinson’s disease. Watching my mother’s health decline, due to disease in her brain, has convicted me (even more), to be as healthy as I can — which includes having a healthy brain.

With thinness being glamorized, as a society, we focus way too much on weight and not enough on the actual physical health of our organs. In fact, some of the lengths we go to, to achieve thinness, actually harm our brain. While my mother has never been overweight, these days she tips the scales around 90 pounds. She surely has achieved thinness, however, without a healthy brain, she has little quality of life.

Click Below to Watch Change Your Brain Change Your Life

When I started researching brain health, I stumbled upon Dr. Daniel Amen. It didn’t take much to convince me, when it comes to the brain, he is an expert. For over two decades, Dr. Amen has been using brain imaging science in clinical practice. He has written several national bestselling books, including the three I have read:

All three of these books are superbly written and highly recommended reading.

The brain is involved in how we think, feel, act and get along with other people. When our brain works right, we work right.

I recently watched Dr. Amen’s TEDx video, above, and was captivated. In less than 20 minutes he explains the importance of brain health, details the things that hurt our brain and what things enhance our brain health. While this video isn’t meant to be all-inclusive it does clear the way to make some healthy changes.

9 Things that Hurt Our Brain

1. Brain Injuries — parents don’t let your kids bounce soccer balls with their heads
2. Drugs & Alcohol — red wine “might” be good for your heart but it is not good for the brain
3. Obesity — damages brain function, as weight goes up physical size and function of the brain goes down
4. Smoking — constricts blood flow to the brain so does high blood pressure
5. Diabetes — impairs memory and other cognitive function
6. Standard American Diet – if you eat a junk food diet, you will have a junk food brain
7. Environmental Toxins — spell trouble for the brain
8. Lack of Exercise — exercise is the single most important thing you can do for the brain
9. Automatic Negative Thoughts – they are the seeds of anxiety disorders and depression

9 Things that Enhance Our Brain

1. Positive Social Connections — the people you spend time with determine your health and longevity.
2. New Learning — when you stop learning your brain disconnects.
3. Diet — consume the nutrients that help you or the toxins that harm you, the SAD is associated with heart disease, cancer, diabetes, depression, ADD/ADHD, Alzheimer’s. Food is medicine or poison.
4. Sleep — essential for blood flow to the brain, without sleep there are very serious consequences.
5. Physical Exercise — acts like a natural wonder drug for the brain
6. Healthy Anxiety — for inspiration to change
7. Meditation/Prayer — calms stress, chronic stress restricts blood flow to the brain which lowers brain function and prematurely ages the brain
8. ANT Killing — don’t believe every stupid thought you have
9. Gratitude — write down 3 things you are grateful for every day and within 3 weeks you’ll notice significant difference in your level of happiness, this is the best anti-depressant

Your brain is the command and control center of your body. If you want a healthy body, the first place to ALWAYS start is by having a healthy brain.

What are you doing to make sure your brain is healthy?

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Healthy Recipe: Garlic Cilantro Mahi Mahi http://healthylivinghowto.com/1/post/2014/04/healthy-recipe-garlic-cilantro-mahi-mahi.html http://healthylivinghowto.com/1/post/2014/04/healthy-recipe-garlic-cilantro-mahi-mahi.html#respond Fri, 25 Apr 2014 13:31:17 +0000 http://healthylivinghowto.com/?p=13623 [Continue Reading]]]> Healthy Recipe: Garlic Cilantro Mahi Mahi | healthylivinghowto.com

We heart cilantro in this house. We like it in salsa, we like it as a garnish, we just like it. Period. And fish is a great light meal that doesn’t have to be complex. The weather is warming and meals around here will become increasingly lighter. We still enjoy rotating a variety of dishes but fish is perfect for longer, sunnier days.  This one literally gets tossed into the oven to bake, covered with a delicious sauce that takes only minutes to assemble.

Click HERE to Pin this Healthy Recipe!

Healthy Recipe: Garlic Cilantro Mahi Mahi | healthylivinghowto.com

Garlic Cilantro Mahi Mahi

Serves 4

Ingredients

Directions

  1. Preheat oven to 375 degrees F.
  2. Grease baking pan and place fish fillets into pan
  3. Using high-powered blender or food processor, puree garlic, coconut aminos, broth, oil, cilantro, salt, onion powder and black pepper.
  4. Pour over fish.
  5. Bake for 20-25 minutes or until fish flakes and is cooked through.
  6. Serve and enjoy!

About the Author

Predominantly Paleo | www.predominantlypaleo.comJennifer of Predominantly Paleo is a wife and mother of 3 in pursuit of better health for her family. After being gluten free for 4 years and having a multitude of chronic health issues, she realized there was still a lot of junk in her pantry and change was needed. Jennifer began feeding her family more meals from whole foods and less from boxes. Her recipes are “predominantly paleo”, meaning they are free of grain, gluten, dairy, and refined sugar, but make allowances for a few treats and sweets. You can follow Jennifier on her healthy journey here: WebsiteFacebook | Pinterest | Instagram

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Will We Ever Accept that Exercise is Often the Best Medicine? http://healthylivinghowto.com/1/post/2014/04/will-we-ever-accept-that-exercise-is-often-the-best-medicine.html http://healthylivinghowto.com/1/post/2014/04/will-we-ever-accept-that-exercise-is-often-the-best-medicine.html#respond Wed, 23 Apr 2014 20:29:52 +0000 http://healthylivinghowto.com/?p=13609 [Continue Reading]]]> Exercise Is Often The Best Medicine | healthylivinghowto.com

For years, experts have known that in mild to moderate cases of depression exercise is as effective (or more effective) a treatment as prescription drugs. Yet, here we are in 2014, with still climbing obesity rates and higher than ever numbers of people taking anti-depressants – a 400% jump in the last 20 years.

This past week, exercise as medical therapy got another round of press after The Atlantic highlighted the issue in their thought provoking feature “For Depression, Prescribing Exercise Before Medication.” Let me add, however, that we aren’t just missing the boat in terms of depression therapy.

Research has shown time and again that exercise offers just as good if not better results for an array of medical conditions.

I might be preaching to the choir with the general theme, but let’s go beyond the basic assumptions and hone in on the critical underlying messages reflecting why exercise isn’t just the safest and often most effective choice but why it so often remains the least accessed therapy.

Yes, the whole picture is profoundly intuitive to any Primal type (or maybe anyone not sold on the pharmaceutical solution to living). Isn’t it a funny, head-scratching coincidence that basic exercise can prevent – and treat – psychological and physical decline? Who would’ve thought that movement was useful to our bodies – that offering our physical forms the activity they were designed to perform for eons would confer some actual benefit?

Still, the actual results themselves are fun if not impressive to read. Consider this…

  • Regular exercise resulted in a 30% remission rate for those with depression who didn’t respond to SSRI medication.
  • Study participants with heart disease who exercised had the same risk of dying as those who took popular drugs such as statins, antiplatelet drugs or ACE Inhibitors.
  • Research subjects with prediabetes who took the array of common prescription medications had the same mortality risk as those who simply exercised.
  • Among study subjects who had experienced stroke, those who exercised had a significantly lower mortality risk than those who took medications such as anticoagulants and antiplatelets.

On the flip side of this coin, of course, are the negatives.

We’ve established that exercise confers physical, cognitive and emotional advantages for the prevention and/or treatment of many medical conditions. Add to this equation the question of drawbacks. Does exercise have disadvantages?

In all fairness, your hair gets messed up. You’ll likely sweat. You perhaps need to take an extra shower or time the day’s toilette to match your workout schedule. You need to buy a pair of shoes (but then again you can just go barefoot). You’ll need to invest a little time for heavier workouts but perhaps can try to get some of the low level movement in while using a handy-dandy treadmill desk (or, more old school, work a job with heavy manual labor or lots of activity). Then we come upon the whole inertia argument, but in response there are even effective exercise options for the motivationally challenged.

While I’m not trying to minimize the nuisance of smelly armpits or losing an hour on the sofa, let’s take a look now at the potential downsides of pharmaceutical solutions.

  • Side Effects for SSRIs: gastrointestinal disturbances, anxiety, agitation, insomnia, sleep disturbance, weight gain, sexual dysfunction
  • Side Effects for Statins: memory loss, forgetfulness, confusion, muscle damage, increased risk of diabetes, liver injury
  • Side Effects for Anti-coagulants: excessive bleeding, severe bruising, bloody urine or stool, headache, back pain, chest pain, difficulty breathing
  • Side Effects for ACE-inhibitors: dizziness, headache, fatigue, loss of appetite, gastrointestinal problems, diarrhea, numbness, fever, joint pain
  • Side Effects for Beta-blockers: diarrhea, stomach cramps, nausea, vomiting, rash, blurred vision, muscle cramps, fatigue, headache, depression, confusion, dizziness, sexual dysfunction, low or high blood glucose

The final kicker? A study out just last month showed that more than 20% of older adults being treated for multiple medical conditions are prescribed medications that worsen the symptoms of another condition. In other words, their medications work at odds or in “therapeutic competition” with each other. The more we dig ourselves into the pharmaceutical hole, it appears, the worse (and more ironic) it all gets.

Exercise Is Often The Best Medicine | healthylivinghowto.comKnowing all of this, why does the obvious solution feel so impossible?

Why won’t people accept exercise as a genuine medical option? Why do we tend to go with a pill (at times, an awfully expensive one) rather than a simple, natural behavior change? Why are we individually invested in this choice? Why are we as a culture – or medical establishment – so invested in this approach?

We’ll spend billions of dollars researching which gene “lights up” or which protein levels rise all in the name of better understanding the physiological mechanisms of disease while the solution itself is staring us in the face.

Let me back up for a moment and suggest that I’m not arguing that exercise covers any and all medical need. I’m not saying it has the absolute power to cure or prevent any particular person from developing illness in his/her lifetime. Our physiology is inherently complex. People should avail themselves of the broad medical options that allow them to lead the fullest and healthiest lives possible.

That said, there’s rarely an instance in which lifestyle choices can’t make a powerful difference either unto themselves or in conjunction with conventional or complementary medical treatments.

The million dollar question in all this, of course, is how do we get people to accept exercise as a treatment?

How do we convince doctors to literally prescribe exercise (understanding, of course, that some already do)? How can patients be convinced to avail themselves of the safest, perhaps most effective treatment option? The Atlantic feature chose to address this question from the perspective of psychiatrists. Their answer? To treat it “like real medicine.” For one psychiatrist interviewed, that means addressing it in his appointments with patients as he would a prescription for medication, discussing the details of studies that support the effectiveness of exercise, talking about effective “doses” and intensity levels, emphasizing the importance of consistency by comparing it to a diabetic’s occasional versus regular use of insulin.

It’s a provocative thought.

What if doctors talked about exercise as medicine in their sessions?

Would it be convincing to the majority of people who walk through their doors? (Would it win you over?) The results, according to doctors in The Atlantic piece, seem mixed. The most difficult factor is the obvious elephant in the living room – that the pill is there ready to be prescribed, whether it’s called “a last resort” or not.

Nonetheless, can the rhetoric sway at least some people to take exercise to heart? Will homing in on the technical details of dosage and variety get people to take the usually friendly advice as medical law – and personal treatment plan?

There’s an interesting wrinkle to this that I don’t often see discussed with how we tend to downplay the value of lifestyle interventions. Research into the placebo effect demonstrates that the more costly we believe a certain placebo “medication” is, the higher we rate its “effectiveness” in treating our symptoms. The value we attach to a treatment influences the actual results we think we experience.

This point, in turn, brings up another dimension. While we (rightly) exalt the everyday accessibility of exercise, are we simultaneously downgrading its appeal to those who need it most? Let’s just brainstorm for a minute.

What would happen if doctors could prescribe personal training and/or fitness center/class use as they do physical therapy?

People often skip physical therapy or bow out before they’ve met their goals, but generally people take advantage of it when a doctor orders it. Would it boost people’s buy-in if we promoted general fitness training and support the same way? Are we kidding ourselves to think we can put the onus solely on the individual when the system so clearly supports the opposite choices?

There’s an interesting cultural dichotomy at work here. I think a lot of ordinary people would bristle at the suggestion that they need a trainer or that this person’s service should cost them in treating their illness. Yet, they think nothing of spending as much or considerably more on medications than they would the guidance (and motivation) of a personal trainer. Simultaneously, there’s an odd fascination with the most extreme representation of the trainer figure as millions watch Jillian Michaels et al. every week in the disturbing entertainment of televised panopticon meets “fat camp.” We’re a confounding, nonsensical populace (collectively speaking)….

On the other end of the “medical speak,” when prescribing exercise is the self-care justification.

You deserve to take care of yourself. You deserve to thrive. You deserve to not have to take insulin every day or deal with the complications of statins.

Is this line of reasoning any more convincing for people than dosing out activity according to medical study suggestion? My own sense is it depends on the patient.

Either way, it always intrigues me how put out we are by our bodies’ needs. Are we naturally this lazy, or has the culture just gotten to us that we feel so put upon having to exercise ourselves – having to make the effort to pick up our 100 lb gym shoes and walk out that 1000 lb front door to go for a walk? That hour we have to “waste” on fitness could’ve been used for three dozen other, more pressing needs. Why not see a pill as the ultimate “easy button” that allows us to have it all. It’s hard to kick the collective faith in that assumption even if the research suggests a much different picture.

Where does medical logic fit in a modern mindset?

It’s hard to tell, but the simple Primal perspective as always holds – that we naturally live through our bodies and have the ability to physically and psychologically thrive when we offer ourselves the age-old inputs our genetic blueprints anticipate. Maybe Primal logic’s time has come.

Written by Mark Sisson and originally published at MarksDailyApple.com syndicated with exclusive permission for Healthy Living How To. Pick up your copy of The Primal Blueprint and visit Mark’s Daily Apple for daily articles on how to live a healthy Primal lifestyle in the modern world.

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Paleo f(x) 2014 in Pictures http://healthylivinghowto.com/1/post/2014/04/paleo-fx-2014-in-pictures.html http://healthylivinghowto.com/1/post/2014/04/paleo-fx-2014-in-pictures.html#comments Wed, 23 Apr 2014 16:52:12 +0000 http://healthylivinghowto.com/?p=13572 [Continue Reading]]]> Paleo f(x) 2014 Pictures | healthylivinghowto.comPaleo f(x) is the largest Paleo conference hosted annually. This was our first year attending and we most definitely plan to attend again. We went to learn and to network with others in the Paleo community and I would say mission accomplished. I had the opportunity to meet and hang with many of my blogging friends for the first time. I plan to do a follow-up post to share some of what we learned at the various lectures and panels, but today’s post is all about the pictures.

Paleo f(x) 2014 - Tom and I  | healthylivinghowto.com

The obligatory “selfie” of myself and my husband, Tom Nikkola, before taking off from Minneapolis, MN to Austin, TX for the 2014 Paleo f(x).

Salt & Thyme with Lindsey & Karen | healthylivinghowto.com

 First night in Austin, TX we met up with Lindsey of Homemade Mommy and Karen of Holistically Engineered for dinner at Salt & Time Butcher Shop.

Pig Heart at Salt & Time | healthylivinghowto.com

Started with this lovely appetizer of Pig Heart. Can’t get more Paleo than that.

Purification for the Hotel Room | healthylivinghowto.com

 Young Living Essential Oils…don’t leave home without them. Diffused Purification in the hotel room while we wined and dined.

Simone from Zenbelly | healthylivinghowto.com

 Simone from Zenbelly doing a cooking demo.

Blogger Breakfast | healthylivinghowto.com

 Breakfast with bloggers at the 24 Diner with Kristen of Food Renegade, Arsy of Rubies & Radishes, Lindsey of Homemade Mommy, Sylvie of Hollywood Homestead and Amanda of Food Renegade

Caitlin & Nabil | healthylivinghowto.com

Caitlin of Grass Fed Girl and her husband Nabil doing a cooking demo.

Kosmic Kombucha | healthylivinghowto.com

 OMGeee hands down the best tasting Kombucha ever. Only in Austin, TX.

Dark Chocolate | healthylivinghowto.com

Sampled this at the expo and had to bring a stash home. Sadly it is all gone. Will be happily ordering more.

Stupid Easy Paleo | healthylivinghowto.com

Say hello to my friend Steph from Stupid Easy Paleo

Original Whole Foods | healthylivinghowto.com

 Tom and I standing in front of the original Whole Foods in Austin, TX.

Blogging Friends |healthylivinghowto.com

Stacy & Matt of Paleo Parents and Danielle of Against All Grain hosted a blogger’s brunch (sadly did not get a pic). This was some of the crew! Carol from Ditch The Wheat, Karen of Holistically Engineered and Caitlin from Grass Fed Girl. Also got to meet Mickey of Autoimmune Paleo and Sarah of The Paleo Mom.

Paleo Brunch | healthylivinghowto.com

How’s this for a healthy Paleo brunch?

Paleo f(x) 2014 | healthylivinghowto.com

At the Expo checking out organic dresses with Sylvie from Hollywood Homestead, Emily from Holistic Squid, Jenni & Ben from The Urban Poser

Sunday Dinner | healthylivinghowto.com

Sunday night dinner at the Salty Sow with Carol, Caitlin, Steph and a new friend (not pictured) Jen from Hylete and Dr. Justin from Just In Health.

Flying Home | healthylivinghowto.com

 A hail storm in the morning delayed ours and many others’ flights for the day out of Austin. One more opportunity for some Texas barbecue.

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