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Wanna know a secret? I don’t remember being all that into makeup as a teen or even in my twenties or thirties. At 48 though, I love me some lashes, high-quality brushes, and all the clean makeup I can get my hands on!!! Speaking of clean make-up, these three palettes from Savvy Minerals by Young Living are as clean as eyeshadow gets. Did you know the US bans only 11 common toxic ingredients found in personal care products? The EU bans 1,328. Another popular direct sales beauty company bans 1,500. Savvy Minerals by Young Living BANS 2,500!!! I love all […]
A few weeks back, Tom and I went out for brunch at an award-winning restaurant here in downtown Minneapolis. One of the menu items we oohed and ahhed over was a gluten-free cinnamon coffee cake. Oh my word, was it ever good. I bet Tom that I could make my own version that was just as good AND eliminate the sugar and carbs. So, I did. Cinnamon Coffee Cake Prep Time: 2 MinutesCook Time: 1 MinuteYields: 1 Serving A healthy alternative to cinnamon coffee cake. Dry Ingredients 1/4 c Blanched Almond Flour 2 T Vanilla Protein Powder (I use this one) 1 […]
One of the things I think all new members need, as they get started on their YL journey is their sign-up link. It is more likely they will share with their mother, brother, sister, friend, co-worker, etc. if they have it. If they have to figure out how to find it, shorten it, and personalize it themselves, the likelihood of them doing it is slim to none. The simpler we can make the sharing process the more success we are going to have. Here is how I create personalized sign-up links using Bitly. I hope this […]
Truth be told, I am not the hygiene queen when it comes to keeping my makeup brushes nice and clean. Which is why I am so excited about these two new products our company just launched — Solid Brush Cleaner and Silicone Cleansing Pad. Now, I have no excuses for not cleaning my brushes. How To Clean Your Makeup Brushes Wet your brush, making sure to wet only the bristles and not the handle Swirl the bristles into the brush cleaner Swirl the bristles again against the surface of the cleansing pad Rinse the brush Repeat if necessary Reshape brush […]
Last week you gave us a scareBut with some tender-loving careYour heart is on the mend We all knew it wasn’t the endYou’ve got fish to catch, golf to playAnd family and friends to visit every dayWe’re all so glad you’re alive Celebrating seventy-five!!! Happy Birthday Dad!!! ????????????,Your Tessie Bird Join the Conversation Join the conversation over on Facebook and help me wish my dad a happy […]
We were blessed to have our little buddy Asher this weekend. Took him to an Easter egg hunt at the park yesterday as well as his first visit to the driving range. This morning we woke to a path of purple eggs that ended at his Easter basket. Breakfast, shower, and brushed our teeth twice and Asher was ready for church with his other grandparents. Tom and I went for a walk to a favorite breakfast spot/coffee shop, then back home to start cooking our Easter dinner. The Romero Family arrived around 3 pm for a traditional ham dinner. Afterward, […]
The sun is shining and it’s +70 degrees F in Minnesota. This is one of my all-time fave spring/summer after dinner drinks. Caffeine-free Zevia Cola (sweetened with Stevia) and a few drops Lime Vitality. If you want to liven up the party, a splash of vodka is yummy!!! Join the Conversation Join the conversation over on […]
I was laying in bed with Asher last night — he was long asleep and I was just drifting off. Tom came in and said, “your dad had a heart attack.” All I heard was “heart attack” and “dad.” I thought he said his dad. I immediately sat up, and he handed me the phone, it was my sister. Then it clicked. My dad. My dad had a heart attack. He will be in the hospital through the weekend and on Monday they’ll do an angiogram to assess heart damage and then we will go from there. We’ve been hanging […]
Every year the Environmental Working Group (EWG) publishes a shopper's guide to pesticides in produce. The clean fifteen are those foods with the lowest pesticide residue and the dirty dozen the highest. When enjoying foods from the dirty list, buy organic when possible and always be sure to wash your produce. I use Thieves Fruit & Veggie Soak. I picked up these gorgeous organic strawberries (you'll notice they are #1 on the dirty dozen list below) from Costco yesterday. I gave them a quick bath and cleaned them up — all ready for snacking on this week!!! Nearly 70% of […]
The other morning I found myself sitting at our dining room table crying over a game of dominoes. I wasn't sad per se. Well, maybe a little, but for the right reason. I had asked Tom if he had talked to his parents recently. He responded that he had. The obvious next question, was, well, how are they doing. His reply was what made me cry. When he had talked with his mom she had said something along the lines of the two of them (his parents) not getting along that day. Now, I realize that after being married for […]
April 2019 HLWEO Rally Recap Every quarter, tens of thousands of Young Living members come together for member-hosted rallies. From in-home meetings, to hotel gatherings, to "online" events like ours, we come together on the same day, to share our common passion...Young Living Essential Oils. Rally Livestream Celebrating 25 Years Dream 1000 New Market Opening Young Living Foundation Update 5x5 Zero Waste Goal New Products International Grand Convention When I Think of Young Living Barb SnodgrassMember Since March 2014When I think of Young Living, I think of health and healing because in the 5 years I’ve been a member that’s […]
…and saying goodbye to the yellow brick road was no different. Elton John put on a fantastic farewell show in Minneapolis as part of his Farewell Yellow Brick Road tour. I love that I got to experience it with my best friend and sister Camille and my son Brodrick Romero from the 14th row. At one point during the show, Sir Elton John had a heart-to-heart chat with the audience. He shared his struggles and encouraged the audience to never be ashamed to reach out for help. That made me cry too!!! Here's a Spotify playlist I made of most […]
Our grandson loves bananas, which means we often have an overly ripe one sitting on our counter. Lately, I've been craving banana bread and thought I'd try my hand at a two-minute “banana bread” type muffin. As the kitchen gods would have it, my first attempt turned out quite delicious if I do say so myself. I love sharing my daily life, healthy lifestyle tips, favorite finds, new (and old) recipes like this two-minute banana bread muffin, and fun shenanigans via Instastories. If you don't already, follow me on the gram. Two-Minute Banana Bread Muffin Prep Time: 3 minutesBake Time: 2 […]
“I love my grandma sixty-hundred dollars to the moon and back.” -Asher, 4 yo We spent our Valentine’s Day together playing Nerf guns, trucks, and hot tubbing. You know, every 4-year-old’s favorite things. And we wouldn’t have it any other way. What did you do to celebrate love??? Join the Conversation Join the conversation over on […]
PSK At A Glance | Peppermint Peppermint essential oil increases energy, relieves nausea, improves concentration, clarity, and focus. Peppermint is invigorating and stimulating. Peppermint essential oil also supports appetite control and healthy weight management and relieves occasional nausea and motion sickness. Peppermint essential oil can be used aromatically, topically, and internally. Vitality essential oils (white label) and their non-vitality (colored label) counterpart have the same essential oil inside the bottle. Vitality oils are labeled for internal use and non-vitality for aromatic and topical use. Testimonials "I put Peppermint in my diffuser necklace to help keep me alert throughout the day." […]
Peppermint increases energy, relieves nausea, improves concentration, clarity, and focus. [Continue reading...] Lemon supports the body's natural detox process and promotes emotional well-being. [Continue reading...] Thieves supports overall wellness, a healthy immune system, and is one of Young Living's most popular products. [Continue reading...] Citrus Fresh amplifies creativity and adds a clean fresh scent to any environment. [Continue reading...] DiGize provides relief from occasional heartburn and alleviates stomach discomforts. [Continue reading...] Raven maintains feelings of easy breathing while minimizing the effects of season changes. [Continue reading...] Valor balances emotional energy and instills courage, confidence, and self-esteem. [Continue reading...] PanAway reduces […]
Unbeknownst to me, Tom recently ordered some Paleo brownies online. And when they came, I said, “Honey, I can make these healthy brownies, probably better.” He said the brownies he bought were dry and not very appealing. So, that was my challenge for this Saturday morning. To make a healthy brownie that was better than the ones he bought. I love sharing my daily life, healthy lifestyle tips, favorite finds, new (and old) recipes like these healthy brownies, and fun shenanigans via Instastories. If you don't already, follow me on the gram. Healthy Brownies Prep Time: 5 minutesBake Time: 30 minutesYields: […]
Anytime, I feel my creativity waning, I take a step back and assess two things: How much time have I spent (1.) scrolling on social media and (2.) in silence? These two things alone have a dramatic effect on how creative I am. You've probably heard the famous Theodore Roosevelt quote, “Comparison is the thief of joy.” Comparison also steals your creativity. The more time we spend on social media scrolling (versus commenting, connecting, and conversing with others) the more likely our brain will get hijacked. And when our brain gets hijacked, we start assessing ourselves against others. Bottom Line. […]
207. That's the number of Amazon orders we placed in 2018. It doesn't include the orders we placed for groceries and other “must have them right now” items via the Amazon Prime Now mobile app. Our first order of the year was on January 3, 2018. It was for trash bags, dog food, and wind-up chomping teeth. Similar but not the same, we also bought dog poop bags, coffee filters, and emoji beach balls in January. As I scroll through our orders for the year, I see lots of toilet paper, books, and underwear (both men's and toddler sizes). We […]
Hello, I'm Vanessa. I once had someone tell me they did not like my purple hair, said it was for the birds. My nickname is Birdie. I like ketchup but hate tomatoes. I've been known to leave up our Christmas tree well into February. My second toe is longer than my first, which according to my foot reading, means I am creative and bossy. I live in the Land of 10,000 Lakes but swimming in them gives me the heebie-jeebies. My ears do hang low, well my earlobes do anyways. Even though I adore coffee, I rarely finish a cup. […]
I am about the same age today, that my mom was in this picture. She had seven “good” years left before the symptoms of Lewy Body disease started to show and would slowly take her life. I've thought about this a lot lately; am I living my life in such a way, if I only had seven “good” years left, would I have no regrets? Am I focusing on the people and things that really matter? Am I expressing my gratitude each day for blessings big and small? Am I saying yes when I mean yes and no when I […]
“Life's most persistent and urgent question is, “What are you doing for others?”” — Martin Luther King, Jr. I don't know about you, but sometimes in the busyness of life, I often forget just how simple it can be to serve others. It doesn't have to take a lot of time or even money to be a difference maker in someone's life. I jotted down these 25 ideas in my journal today to keep them front and center. What would you add to the list? 1. Smile 2. Open/hold the door 3. Give a ride 4. Pay the tab 5. Be a listening ear 6. […]
I once showed up at an event in a cute and trendy maxi-dress even though I was supposed to be wearing a branded t-shirt. I hate “most” t-shirts. They are rarely flattering, especially the unisex style with a high neckline. They make busty women like me, look like we have a uni-boob. When I turned forty, I gave up my battle with clothes, making the decision to only buy/wear clothes that flattered my body type and made me feel good when I wore them. Boxy t-shirts do not make me feel good. Before the event, I wrestled with the t-shirt in […]
The Eyes Have It Wanna know a secret? I don’t remember being all that into makeup as a teen or even in my twenties or thirties. At 48 though,… [Continue Reading] One-Minute Cinnamon Coffee Cake A few weeks back, Tom and I went out for brunch at an award-winning restaurant here in downtown Minneapolis. One of the menu items we oohed and… [Continue Reading] How To Clean Your Makeup Brushes Truth be told, I am not the hygiene queen when it comes to keeping my makeup brushes nice and clean. Which is why I am… [Continue Reading] Dear Dad Last week you gave us a […]
Hello, I'm Vanessa I once had someone tell me they did not like my purple hair, said it was for the birds. My nickname is Birdie. Sometimes, The Bird. I am a Christ-follower, wife, mother, grandmother, business owner, city slicker, purple lover, and health nut. Learn more about me. Read My Blog I blog about healthy living; from food freedom to financial freedom and everything in between. My hope is to inspire you to live healthy, love intently, and lead purposefully. Oh yeah, and to have a little (or a lot of) fun along the way! Read my blog. Let's Be Friends […]
Hey there! Thanks so much for becoming a VIP. I am honored to be connected with you. I know you get tons of emails and your time is precious. That's why you'll only hear from me when I've got something super valuable to share. Let's stay connected on Facebook and Instagram too. In Health & With […]
How I Healed from Adrenal Fatigue Hello, I'm Vanessa. Christ-follower, wife, mother, grandmother, business owner, city slicker, purple lover, and health nut. I have two adult sons, one grandson, one furbaby, and one handsome husband. This is my story of how I healed from adrenal fatigue. My Passion is Helping Others Continually staying up-to-date with current research in nutrition, health, and wellness is my crazy obsession. For many years this passion, combined with my innate empathy and strong desire to help others, was my career. I worked as a fitness professional, coaching individuals in achieving better physical health through nutrition […]
I had these custom 5-ml essential oil bottles with amethyst gemstone roll-ons made to give as gifts to our HLWEO team members. The minimum order size was more than I needed, so I'm selling the overstock in my HLHT Shop. • Purple is Pantone 16-3817 – Rhapsody• Amethyst gemstone roll-on varies in color• Cap is a matte silver Perfect for making essential oil blends. 10% off when you buy 10 or more […]
Our (court) order includes a holiday schedule. We get our little buddy on Christmas, they get him on Christmas Eve. When you say it that way, it seems so, oh, I don’t know, legal. Which it is and it isn’t. Anyways, a few weeks before Christmas I felt it in my spirit to invite them (his other grandparents) over to open presents with us on Christmas Day. And they said yes!!! It was everything I hoped it would be. Tom and I, our two boys (one of them is the daddy), my dad, our little buddy, and his other grandparents […]
I love a good mug. Handle has to fit at least two fingers. Three is even better. Purple takes it to another level. However, what makes this mug my new favorite, besides the fact it was gifted to me by an amazing mentor and friend… Is that the purchase of this mug provides 56 meals for those who might otherwise go hungry. You see, extremely poor families in Haiti mix clay with water, oil and salt to create a clay cookie to fill stomachs of their desperately hungry children. By transforming the clay into mugs that can be sold, Haitians […]
As of late, I’ve had several conversations with friends who are so overwhelmed because they can’t say no. I get that it feels good to be needed by others. However, saying no to one thing, actually means you are saying yes to something else. Join the Conversation Join the conversation over on […]
On Thanksgiving, it’s only appropriate to share my favorite mealtime blessing, courtesy of my dad. “Father, Son, Holy Ghost, bless the one who eats the most.” Join the Conversation Join the conversation over on […]
Finished out our fall axe throwing season tonight with a third place win in our region and top 50 in the nation!!! Who knew I had a little lady lumberjack in me!!! Join the Conversation Join the conversation over on […]
Or should I say courthouse and we’re gonna get married!!! Yes, we did. Fifteen years ago, Tom Nikkola and I (without telling anyone) got married at the courthouse. With our witnesses, Best Man and Maid of Honor, and wedding party, Ken and Kim Wallisch, by our side we said, “I do!!!” Thank you, Ken and Kim, for standing up for us and your friendship that has stood the test of time!!! Join the Conversation Join the conversation over on […]
It’s been cloudy and raining pretty much every day since we moved into our new apartment. Which made last night’s sunset even more special, being it was the first we’ve seen. The sun moved quick as it was setting, but I think I caught a pretty good shot!!! “Sunsets are proof that no matter what happens, every day can end beautifully.” Kristen Butler Join the Conversation Join the conversation over on […]
On Tom’s 40th birthday, we learned of a little boy named Asher. We knew he was our grandson the moment we laid eyes on him. He came to us as if he knew too. In the past twenty-one months, we’ve become family, not only with Asher, but with his great-grandparents, who he lives with. Today, we entered the courtroom together, and our temporary order was moved to permanent record. We feel incredibly blessed and honored to be part of this little guy’s life. It goes without saying…we love him soooooo stinkin’ much. Thank YOU to everyone who has prayed for […]
I just realized that Facebook has deleted all of my FB Live videos from the past few months. My #keto Costco haul is gone. My Mother's Day message is gone. My Wild Blueberry Scone recipe is gone. Coffee talk with Tom & Vanessa is gone. Along with many, many, more gone. Lesson learned. Always download your videos after posting if it's content you want to keep. Join the Conversation Join the conversation over on Facebook. What You Need to Know About Keto Ebook The keto diet has attracted many followers for good reason. It's an effective tool for blood sugar management […]
“Stay right there Grandpa Tom,” Asher yelled, as he ran to the kitchen to get the Band-Aids. Grandpa Tom had stepped on a carpet tack and his foot was bleeding. Join the Conversation Join the conversation over on […]
Tom and I were recognized for achieving a new rank at our company's annual convention last week. It felt weird to me for two reasons, one, he wasn't with me to walk the stage and two, the recognition really belongs to our team (not us as individuals). Every member of our team matters and adds value. Whether they are a rockstar recruiter, happy product user, powerful prayer warrior, or a leader themselves. I thank God for blessings us with an amazing business but even more so, for hand picking each one of these beYOUtiful people to be part of our HLWEO […]
They say you should “do one thing every day that scares you.” Surely this counts for a year of fear because this scared the shizzz out of me!!! My final swing from our 90-minute lesson today at Twin Cities Trapeze. P.S. I apologize for the butt shot climbing the ladder. Tom was recording. Go figure. Join the Conversation Join the conversation over on […]
On the final day of the convention, we had an impromptu gathering at a local SLC restaurant before the closing party. We initially made the reservation for 10, then called and made it for 20. When I arrived, the dining room was empty with the exception of those from our team who got there early. Within 10-15 minutes we had +50 gathered around several tables we pulled together. We filled “almost” the entire space. At our member appreciation dinner the night before, we introduced everyone to a fun dice game. As we ordered and waited for dinner, we decided to […]
When Tom and I met in the fall of 2002, Jacob and Brodrick were six and eight. In our almost 15 years of marriage, he has never referred to them as “my” kids. He has always loved them as “our” sons. Tom has been their rock, raising them to keep their word, be responsible, show respect, have integrity, use discernment, and be disciplined. He has shown them daily how to be a man of great character, a father, and a husband by loving, respecting, and sometimes even defending their mother. Our boys are beyond blessed to call Tom their dad. He didn't […]
I took a social media break while at our company's annual convention. Which may seem weird all things considered. With four workshops to teach over three days, I found myself in a place where I needed to just be present. I spent a lot of time with friends who fill me up and not with the masses. Can you say introvert? Join the Conversation Join the conversation over on […]
My middle name is perseverance. Actually, it’s Rae after my father and grandfather. But, that’s neither here nor there. Growing up, any time I asked my dad for something, didn’t matter what it was, his first response was always NO. It was often his second and third response too. I had to work for my yeses. In our business, many people take the noes they receive personally and quit. Not me. Every no I get means I am one step closer to a yes. And for that, I thank my dad. Join the Conversation Join the conversation over on […]
I'm sitting in a fancy hotel room in Park City all alone. If I weren't holding them back, tears would be falling down my face. Tom and I just got back from a beautiful hike, he ordered me coffee, then went to the gym. Tomorrow, we head to Salt Lake City as our team members arrive for our company convention this week. We are being recognized this year on stage for a new rank and I am a workshop presenter. Only, Tom won't be by my side. He's flying home on Wednesday to hang out with our little buddy, our grandson, […]
We've driven under this pedestrian bridge countless times going in and out of the city. It is “the” place where photographers hang out to take skyline pics of our beautiful city. And last night on our evening bike ride, after “missing” a turn on our path home, we ended up going over it. This morning, we found out the bridge is being torn down. It was more than worth carrying our bikes up several flights of stairs to get across the freeway. I mean…LOOK AT THAT VIEW!!! Join the Conversation Join the conversation over on […]
…that is the question??? Black is 99% of the time my color of choice. It’s classy and elegant. The navy and lilac is FUN and a little less modest than I prefer, with it being low cut and some air vents on the side. And I am 47 after all. Help a sister out!!! P.S. Don’t mind my hair, I’ve had a hat on all day. Join the Conversation Join the conversation over on Facebook. P.S. I went with the Navy & […]
When I started blogging, I had no idea what I was doing or what to expect. I just knew I had a passion for helping people and I had value to offer. I loved on my readers, and they loved on me back. That is until I got my first mean comment. And then another. And another. At some point, when your online presence grows big enough, mean people will find you and, well, be mean to you. To say, “I wasn’t prepared,” is an understatement. I had to decide how I would handle the mean people on the internet when […]
…and everything is alright!!! I get upset when I feel I am not being understood. Tom gets upset when he feels he isn't being respected. I talk louder and he shuts down. When it comes to fighting, what we've learned after almost 15 years of marriage is the issue is never really the issue. This weekend we went for a bike ride, out and about exploring new bike paths around Minneapolis. As we navigated around a local lake, we got off the bike path and got on a busy street to go a different direction. Since I am slower than Tom, […]
1. Good morning The sun woke me at exactly 5:59 am. The earth is tilted in just the right position so that when the sun rises it shines right on my face. Not a shabby way to wake up I say. Much better than an annoying sounding alarm clock. Yuck. I love the morning hours. It’s often my most productive and creative time of the day. That is as long as I get enough sleep. Mornings are like a clean slate. And we get a new one every day or is it everyday? Love it. 2. I love this hat […]
“Some people” might consider the sounds of the city stressful. As I sit here with my coffee, I hear… the light rail dinging its bell, the engines of buses and cars revving, sirens from emergency vehicles, construction workers pounding, the whir of air exchange systems. I am not “some people.” This is my peaceful and happy place. Join the Conversation Join the conversation over on […]
On Mother's Day, Tom and I rode our new bikes to Uptown Minneapolis to have dinner at one of our favorite restaurants. As we approached, it was evident by the line out the door, there might be a wait. To our surprise, we were seated almost immediately on the patio. There was a young family behind us, mom, dad, two children. I'm guessing between 4-6 years of age. It was very clear, based on their very loud conversation, they were not happy with the service or the food. Shortly after we were seated, the woman called the server over and […]
You matter even more than you know. And someone, somewhere, is waiting for you to show up today!!! It’s not the whoIt’s not the doIt’s not the where, what, whyIt’s what you believe And this is what I believe. Join the Conversation Join the conversation over on […]
Tom and I went for a bike ride this afternoon and came upon the most beautiful lilac bushes at a local park. I was inspired to write a poem about them. Stop and smell the lilacs.Count your blessings along the way.Stop and smell the lilacs.It will bring joy to your day.Stop and smell the lilacs.There's time to work and time to play.Stop and smell the lilacs.Take pause and pray. Join the Conversation Join the conversation over on […]
In the heat of a meltdown, tantrum, or overwhelm, three words that mommas everywhere have said to their whining toddler, “use your words.” Words carry meaning, express emotion, convey a message. We teach our children from the time they are little to “use your words.” Then school comes along, and they learn how to put their words into writing. To tell a story, share an opinion, sell an idea. Now, I am not a good writer or even a gifted writer. In fact, writing is a laborious process for me. It can take me days to craft a paragraph that […]
It doesn't matter how you use them or if you diffuse them. If essential oils are in your home, then you have benefited from Gary Young's vision and relentless drive to heal the world. And while many have hopped on the bandwagon for profit, his was a higher calling. One of purpose. He isn't my father or even my friend. He is the man responsible for the modern day essential oil movement. A movement that has provided my family with the freedom to live life by design and not by default. There are no words for the gratitude that fills […]
I am reading a book called Secrets of Six-Figure Women. The author interviewed women who make six-figure incomes (or more), in different industries with various backgrounds, and shares seven success strategies that are common among them. Strategy number one is that of INTENTION; a determination to act in a certain way. While most of these financially successful women denied money was their end goal, they also knew it would take dollars to make their dreams possible. And were DETERMINED to do so. When I started my business, our youngest son was a senior in high school. I graduated from college […]
Every once in a great while, I wake up with this weird feeling. My body is overcome with fatigue, it’s usually accompanied by a tension headache and my right eye gets watery. Always my right eye. When it occurs, I immediately know when I wake up. I get “the feeling.” Today, was one of those days. It started with my right eye watering. I chalked it up to sitting outside this morning and drinking my morning coffee. Only by mid-afternoon, the headache was in full swing. And at 5 pm instead of going for a bike ride as planned, I […]
I am pretty sure my mom was about my age when she decided she was going to take up bike riding. She went and got herself a nice 3-speed bike and then shortly thereafter my dad got one and they would go bike riding on the Gateway Trail. Today, I officially became my mother. Although my bike has a few more speeds and a basket to boot. Oh yeah, and Tom got a bike too!!! Join the Conversation Join the conversation over on […]
Listen, we all have pout pout fish in our life. They bring us down every time they swim around. I’m here to tell you, boundaries are a must with this type of fish. It’s not your job to change them or cheer them up. Join the Conversation Join the conversation over on […]
Over the weekend Tom and I stopped at the bookstore to peruse books (one of our favorite things), drink coffee (another of our favorite things), and do a little work (yep, we like to do that too)!!! Anyways, this is the book that Tom got. Fitting for him, wouldn’t you say?!?! This morning I picked it up…to see what the meditation is for today. It’s a good one. Real good. May 7th. Here’s how to guarantee you have a good day; do good things. Any other source of joy is outside your control or is not renewable. But this one is all you, […]
Truth. I've been on day fifteen of my #100daystobrave since last Friday. I didn't want to post…just to post. I needed to ponder. So, day fifteen is about being BRAVE and not being afraid to ask God the things you really want to know. I couldn't think of a single question. Not on day fifteen, sixteen, or seventeen. I like to think I have a gift from God and what call a “child-like” faith. I trust He has me on the path I'm supposed to be on and my job is to not ask questions but to be obedient. So, […]
I know at least one of my friends needs to hear this today!!! I hope this verse blesses you as it blessed me last week when I was sick in bed. It won’t last forever. Join the Conversation Join the conversation on […]
Today has me thinking about my mom. I don't know anyone who wished they were Mexican more than her. She married a Mexican, had four Mexican children, loved Mexico and everything about its culture — the people, especially the people, the food, the history. For their 25th wedding anniversary in 1994, my parents took their very first trip (of many) without kids to Zihuatanejo, Mexico. It would end up being their last trip, without kids that is, for we crashed it the next year and then every year after until my mom was too ill to travel. Mexico made my […]
I put myself to bed tonight around 7:30 pm. With it being my first day back in the land of the living, I found myself pretty pooped. We live in a high rise apartment on the 26th floor with a partially obstructed view of the skyline. Which means I gotta get out of bed to see the sky in all its glory. Anyways, as I was lying here tonight, with our slider door open, listening to the sounds of the city, I could see the sky changing color. I was feeling extra warm and cozy and went back and forth […]
A few weeks back, shortly after picking up our grandson, he burst out into song in the car. “I LIKE big butts and I cannot lie…” He sang it with confidence, over and over and over. At three, he has no idea what he's singing, only that he LIKES to sing 8 words from the song (it's in a movie he watched). If only we would remain so innocent and LIKE what we want to LIKE, without caring what others think or say about us. Instead, we alter our LIKES to be accepted by or to impress others. Being BRAVE […]
I've been pretty much laid up in bed since Saturday with an upper respiratory virus. Believe you me, this is NOT how I wanted to close out my April. At first, it made me quite mad actually. Mad, because I have a few projects that I am working on that need me to be at my best — like my workshop presentation for our company convention in June and the re-launch of our business resources. I had to quickly re-channel that anger into GRATITUDE though, because, hello, I am able to run a multi-million-dollar business from my bed between hacking my […]
Friend, stop saying mean things about yourself to yourself. Seriously, stop it. If we are going to do BRAVE things together and encourage each other with our uplifting words, we can't be hating on ourselves. Mmmkay?!?! Yes, I know, it's easier said than done, but guess what, you can do hard things. You are BRAVE. If I tasked you to make a list of everything about yourself that you LOVE alongside a list of everything about yourself that you loathe, which list would be longer??? If you're anything like me, this type of exercise makes you uncomfortable. I mean, it's […]
Feet. Most of us have two of them. I despise them. I guess you could say I have the opposite of a foot fetish. You want to make me squeamish – put your feet on me. My feet are not little or cute. They're also not thaaaat bad either. I mean, I've seen some of the feet that come into the nail salon. Yikes! I take good care of my feet by getting regular pedicures and I always tip generously. Oftentimes, as I'm reclined back in the massage chair and Amy (she's the best at DK Diamond nails) is working […]
I recently came home from a conference FIRED up. I had pages and pages of notes that I had whittled down to ten ideas to pray on and implement. I put my blinders on and GOT. TO. WORK. Then boom. I get sick. I mean, I haven't been this sick since before we started our business in 2014. I don't have time to be sick, I have work to do!!! You see when God gives you an idea, it SPARKS something inside. And when you act on it, chances are pretty good the devil is going to attempt to stop […]
The enemy loves to use our mistakes and torment us with feelings of guilt and shame. If you let him, he will remind you of every mistake you've made since you were like seven years old. But God. God wants to use our messes and make them our message. One of the biggest mistakes I made was getting married to an abusive man. I thought I could change him. All the signs were there before we walked down the aisle. I got myself in a huge mess that God and my family got me out of. Not only did this […]
It wasn't all that long ago that I was drowning by the weight of what others said about me. And if I was drowning then, today, I am swimming against a current getting stronger every day. I haven't arrived but I am making progress. Two things that have helped me, “I am” statements and worship music. Join the Conversation Join the conversation over on […]
A great philosopher by the name of Dr. Seuss once said, “Today you are YOU, that is truer than true. There is no one alive who is YOUER than YOU.” It takes courage to be different. But the truth is, you'll never succeed at being YOU if you're trying to be someone else. Join the Conversation Join the conversation over on […]
I'm an all or nothing type of gal. I also tend to be a wee bit of a perfectionist. Which means, if I can't give something my all, either I don't start or I never finish. Some of my friends might be surprised by this because I seem to get a lot of shiz done. And I do. But what you don't see are the post-it notes and journals full of ideas that never come to fruition. For me, procrastination comes disguised as perfectionism. And perfectionism is really just fear. I'm working on it. Are you a perfectionist? Join the […]
We were supposed to be leaving on a jet plane tomorrow for an all-expense paid trip to Banff, Canada. It's a trip we earned for being top leaders in our company. Only, Tom was going to fly home early, so that we didn't miss out on our weekly Thursday/Friday visit with our grandson. Initially, I agreed; flights were booked and a rental car reserved. As much as I love that Tom would make that sacrifice, it just didn't feel right. So, I listened to my inner voice and at the last minute decided not to go. And you know what, […]
“Nobody is ever going to want you.” Those were the final words that were spoken to me when I walked out on an abusive marriage for the last time. I had an almost 2-year old and a few days old baby. At the time, I didn't think of myself as being brave. Looking back, it was one of the bravest things I've ever done. You are braver than you know. Join the Conversation Join the conversation over on […]
Three years ago, this pretty lady joined our team. I had never met her in person or even talked to her on the phone. It wasn't until just a few months ago that we met for the first time. This weekend, I had the opportunity to spend three days with her at an event in Las Vegas. As we shared our stories with one another, I couldn't help but thank God for weaving our lives together. Seeing other people be brave makes me want to be brave too. Join the Conversation Join the conversation over on […]
One of the biggest lies about leadership is that there's such a thing as a “fearless leader.” I mean, who coined that phrase anyways? Just because someone displays confidence, doesn't mean they don't also experience fear. The differentiator is in the choice to take action. Today is day one of 100 Days of Brave. It's a daily devotion for “unlocking your most couragous self.” I asked three dear friends to join me on this journey, Kristin, Jennifer, and Brooke, and they said YES!!! The assignment for today is to TELL someone you committed to 100 Days of Brave and that someone is YOU!!! […]
I get stopped all the time, when out and about, by women who compliment me on my hair followed by a, “I wish I could wear my hair short.” My response is usually the same, “why can’t you?” What I have found over the years is that a lot of women have a confidence problem. Which makes me kind of sad actually. I mean, if you don’t have the confidence to wear short hair, what else don’t you have the confidence for? Ladies, there’s a world out there full of opportunities to make an impact and change lives, but you’ve […]
One of my favorite Easter’s, I was probably in middle school. I got Maybelline Great Lash mascara and a pair of pink Ked’s in my Easter basket. My mom loved a good theme, and my basket that year was all pink. When I saw these shoes, I immediately thought of her. She would have loved them. Do you have a favorite Easter memory? Join the Conversation Join the conversation over on […]
Way back when, what really seems like a lifetime ago, I was working as a fitness professional coaching clients; leading them to better health via nutrition and exercise. Meanwhile, my own health was failing. I found myself rapidly gaining weight and required multiple energy drinks to just get through the day. You could say I wasn’t living my best life. We re-prioritized our finances, which included selling our home, so that I could quit my job and make reclaiming my health a priority. During that time of self-discovery and healing from adrenal fatigue, I realized how much I missed helping people. […]
I once had someone tell me they did not like my purple hair, said it was “for the birds.” My nickname is Birdie. Sometimes, The Bird or Tessie Bird. What's one of your nicknames??? Join the Conversation Join the conversation over on […]
PURPLE RAIN. What is Prince’s 1984 album and the name of my hair color from Arctic Fox? Purple has been my favorite color for as long as I can remember. There used to be a purple house near my grandparent’s home that I dreamed of living in one day. As much as I love purple, I really don’t have “that” many purple things. Hard to believe, I know. According to the psychology of color, the colors we prefer, play out in our personalities. Imagine that. Here's What Your Favorite Color Says About You ❤️ You live life to the fullest and are […]
Yesterday, I was looking for a “high-five” picture on a stock photo site I frequent, for our business. After several moments of frustration, Tom suggested I take my own. I went from searching for and taking a photo, down the “high-five” rabbit hole. I started researching the psychology of the “high-five” and the science that supports their use with kids, in business, on sports team, even with your spouse. There’s even a national “high-five” day. Who knew??? One psychology professor documented all the fist bumps and “high-fives” for an entire season for each NBA team in 2015. It’s probably not surprising to […]
This morning after my workout, I sat in the car to do some work. After pecking away on my phone for a bit, I put the car in reverse and saw this over my shoulder. Pause. Park. Tears. More than just a car seat. A year ago today, I likely was doing the exact same thing. Working in the car on my phone after my workout. Only there was no car seat in the back. We didn’t know we had a grandson. Yet. In the last six months, we’ve made a lot of memories with our little buddy in this […]
Since starting my business in 2014, I’ve only ever had one mantra. I have said it out loud and to myself multiple times a day. Over and over and over. “Do the work.” Head down, blinders on, focused on the goal. “Do the work.” As 2017 comes to a close, and I reflect on the assignment God has given me, I am thankful for His assistance, provision, strength, and blessing. And look forward to continuing to “do the work,” in 2018!!! Join the Conversation Join the conversation over on Facebook. What is your […]
At our company convention a few weeks ago, we had the pleasure of learning from happiness researcher, and author of The Happiness Advantage, Shawn Acher. I love learning from speakers who can present scientific research with humor and relevance. He had the audience laughing over graphs and even threw in the word unicorn. In my journey of healing from adrenal fatigue, I became interested in how our mindset matters when it comes to overall health. So this was right up my alley. Did you know, 90% of your long-term happiness is predicted not by the external world, but by the […]
Hey there! Thanks so much for becoming a VIP. I am honored to be connected with you. I know you get tons of emails and your time is precious. That's why you'll only hear from me when I've got something super valuable to share. Let's stay connected on Facebook and Instagram too. In Health & With Gratitude, Vanessa ----- Vanessa's VIP List Name Please enter your name. Email Address Please enter a valid email address. ADD ME TO THE VIP LIST “True joy comes when you inspire, encourage, and guide someone else on a path that benefits him or her.” — Zig Ziglar Something went […]
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Did you know low thyroid can lead to high cholesterol, depression, fatigue, cold hands and feet, hair loss, and reduced strength and stamina? These are just some of the symptoms. Statins and anti-depressants are among the most prescribed medications. But what if high cholesterol or depression are just the symptoms of low thyroid; not the real problem? Is it possible people are often treated for the wrong issue? Low thyroid affects one in seven. It causes fatigue, reduced physical performance, and can lead to symptoms of depression. Hypothyroidism often goes undiagnosed, yet it’s quite easy to identify and correct. About 12% of […]
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Testosterone plays a role in muscle mass, bone density, depression, self-confidence, motivation, libido, sexual function, brain health, and more. In my article, What You Need to Know About Testosterone, I discuss why it's so important to maintain optimal testosterone levels, and what you can do with nutrition, exercise, and lifestyle choices, to support testosterone production. Whenever I get into a discussion on testosterone, I'm almost always asked about supplements to increase or optimize testosterone levels. There is not a definite answer on what works for everyone, but I’ll share a number options below. Each person is different, so it really comes down to personal experimentation. A […]
When you envision a badass, who or what comes to mind? Your green-haired grandma, who won't take crap from anyone? Perhaps your friend who always finds a way to accomplish what he wants, no matter what obstacles he faces? What about your favorite leader, who seems to captivate the crowd with her confidence, while at the same time, inspiring you to become a much better version of yourself? There's a big difference between a badass, and an ass. A badass can move mountains, and moves people to become better versions of themselves. An ass just walks over them. Vanessa and I are always looking […]
What a man needs isn't much. And when his needs are met, he can handle ridicule, setbacks, failures, and major obstacles without taking his eyes off his goals and responsibilities. When his needs aren't met, there's little you can do to move a man. The woman in his life often holds the keys that unlock the door to his full potential. And his full potential makes her life better, enriches the lives of those around him, and makes his life more fulfilling as well. What a Man Needs From a Women to Be His Best I'm not going to write on […]
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Worn out? Irritable? Gaining weight? Low libido? Memory problems? You and your doctor might not think about low testosterone, when you think about your symptoms, but you will after reading this. Many symptoms of low testosterone are similar to those of other conditions. Before you self-diagnose with Dr. Google, or get a prescription based only on how you feel, see if low testosterone might be the issue. How Common is Low Testosterone Some experts believe a quarter of 30-year-old men have low testosterone. A 2006 study found 39% of U.S. men, age 45 and older, were testosterone-deficient.[i] With about 40% deficient, most men are below optimal […]
“What?! Doesn’t everyone lose weight on a low-carb diet? What is this nonsense all about?” I can hear the pushback from the low-carb devotees already. Before you throw a low-carb cookbook at me, hear me out. I have written about the value of low-carb diets for years. A low-carb diet has been the starting point for almost every nutrition plan I have created. Though low-carb is effective for a lot of people, it doesn’t work for everyone. And for some, it works for a while, and then…doesn't. If you read those last couple sentences and thought, “That’s me!” then this […]
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Weight loss is simple. But it is not always easy. It can feel lonely at times, as everyone around you seems to enjoy their unhealthy lifestyle choices. Weight loss can be frustrating, especially on the days you step on the scale and don't see the number change. To lose weight, you not only have to know what to do, but you have to stay motivated, week-after-week, to keep doing it. If you're nodding your head, a weight loss contest might be just what you need. Especially if the contest includes community, support, and guidance. I have a special passion for weight […]
[vc_row full_width=”stretch_row” css=”.vc_custom_1481155638986{padding-bottom: 5px !important;background-color: #963d83 !important;}”][vc_column][vc_single_image image=”16441″ img_size=”full” alignment=”center”][vc_column_text css=”.vc_custom_1481158240580{margin-top: 0px !important;margin-bottom: 0px !important;border-top-width: 0px !important;padding-bottom: 35px !important;}”] Are you tired of making the same resolutions every year – to lose weight, eat better, exercise more – only to find yourself giving up, shortly after you got started? Stop starting over and join us for Solutions 4 Resolutions, an exclusive one-day event, where you will learn what it takes, once and for all, to live and lead your healthiest life. Solutions 4 Resolutions will equip you to master your mindset, reset your nutrition know how, enhance your lifestyle, and make movement […]
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A few months back my friend Angie brought the most amazing Shrimp Ceviche to game night. I helped myself to several servings and she took home an empty bowl. Meanwhile, the cheese and gluten-free crackers went untouched. That's a sign of a good recipe. I'm a simple cook. If you take a look at my recipes, I don't cook or bake anything that really requires any amount of work. Well except for my tamales. Those take a little bit extra effort in the kitchen. So, when Angie said how Easy Peasy the Shrimp Ceviche was to make, I was all […]
A very sweet member of our Healthy Living With Essential Oils team sent me a huge box of the most beautiful fresh cranberries. Her family owns a cranberry farm in Oregon and they are in the midst of harvest. One of the cool things about Oregon cranberry growers, is that they pursue natural pest control, flooding the beds of cranberries to repel harmful insects, instead of using harmful pesticides. When the fresh cranberries arrived, I quickly rinsed them and then put them in freezer bags for storage. I've got enough cranberries to enjoy for many months to come. And my […]
My paternal grandparents immigrated from Mexico, coming to the United States and eventually, settling in Minnesota at a young age. My grandma still in her late teens and grandpa in his early twenties, worked their way from Mexico to Minnesota via the railroad. I was in the 4th grade when my grandma died in her 60's. However, I have very vivid memories of her in the kitchen making flour tortillas at the kitchen table and offering us grandkids the most delicious hot chocolate. As a kid, I thought she had some super secret recipe, only to find out later in […]
Lake Superior is the largest of the Great Lakes of North America. The lake is shared by the Canadian province of Ontario to the north, the US states of Minnesota to the west, and Wisconsin and Michigan to the south. It is the largest freshwater lake in the world by surface area and third largest freshwater lake by volume. Source About 190 miles north of Minneapolis, MN, between Duluth and Grand Marais, you'll find the Encampment Forest. 2,000 wooded acres along Lake Superior owned by the residents of the Encampment Forest Association (EFA). The Encampment takes it name from the […]
Recently, Tom and I went to a conference, where we spent two full days setting goals for the 7 F's of life; faith, family, field, finance, fitness, friends, and fun. During the goal setting exercise for family, one of the presenters told his painful story of divorce, and made this bold statement, “If your aren't working on your marriage, by default, you are working on your divorce.” If you are married, let that sink in for a minute. If you aren't working on your marriage, by default, you are working on your divorce. Yikes! That was a punch in the […]
You can still be original, while giving yourself an upgrade. Some people push back on the concept of personal development because they believe they’d need to become someone different. Personal development isn’t about becoming someone new, it’s just about becoming a better version of who you are. The iPhone is an iPhone, whether it’s the first iPhone, or iPhone 7. The iPhone 7 is just better. Apple is on the constant pursuit of improvement, which is why they were happy about launching the iPhone, but not satisfied with it “as is.” Think about personal growth as upgrading the true you, not […]
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A few years ago, essential oil posts seemed to be all over the internet. Pinterest boards, news feeds, and blogs were filled with claims about the use of essential oils. Today, the online buzz about essential oils seems to have quieted down. Have they lost their hype? Essential oils are not drugs. In the natural products industry, which essential oils are a part of, attaching a drug claim to a product is a major no-no. It’s an especially-big-no-no if you attach a drug claim to a product that you sell. The two largest essential oil companies happen to be network marketing companies. […]
All work and no play, makes Tom and I, sort of duds. We are both very focused and driven people. Perhaps a bit serious. And also very competitive. Sometimes, competitive with each other. We've been working side-by-side in our network marketing business for almost two years. And what happens when two very focused, driven people work side-by-side, is fun often falls to the wayside. Last night I was laying in bed watching some funny YouTube videos. And came upon the Marshmallow Challenge. Tom had already fallen asleep and I was laughing so hard watching these videos the bed was shaking. Tom kept […]
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For as long as I’ve been passionate about health and fitness, the idea of eating 5-6 smalls meals a day to raise metabolism, has been a persistent myth. In my early years as a personal trainer, I unfortunately perpetuated this myth. Back then, I didn’t realize this idea centered more around marketing and selling meal replacement shakes and bars, than it did about real science. Today, I see it as one of the most frustrating myths that exists in nutrition. While those meal replacement bars and shakes do have a place in the nutrition plans of some individuals, for most people, […]
Your emotional health is at the crux of your quality of life. Without happiness, hopefulness and well-being, it’s difficult to reach your full potential and embrace each day as it comes. Your emotional health is also intricately tied to your physical health, such that an emotionally imbalanced person will be at a greater risk of chronic diseases and acute illnesses like colds and flu. One study found, for instance, that happiness, optimism, life satisfaction, and other positive psychological attributes are associated with a lower risk of heart disease.1 It's even been scientifically shown that happiness can alter your genes. A […]
I want to preface this by saying that no two people are alike. Each of us has varying levels of digestive health. And when we talk about digestive health, we're really talking about a number of different components in the digestive process. Chew Your Food Digestion begins before we even put food in our mouth. It starts with the thought, smell or site of delicious food. Our nervous system is so amazing, that if we even sense the possibility of eating something, especially something appetizing, it stimulates hormones, secretion of saliva and other stuff that aids in digestion before we […]
I have social jet lag. Hey don't laugh, it's a real thing. You might even have it too. It's pretty common, actually. Social jet lag typically occurs when we stay up late on the weekend, only to find ourselves tired, unmotivated, and groggy on Monday. Some people call this a social life. Social jet lag is like regular jet lag without flying across time zones. In both cases, our circadian rhythm or internal clock, gets messed with. And it doesn't like to be messed with. It thrives on consistency and a schedule. Simply staying up until the wee hours on Friday and Saturday and then […]
Weight loss. Getting out of debt. Running a marathon. Building a business. Getting a Master’s degree. Learning a new skill. Each is a goal that requires new patterns, skills or habits to accomplish. Pursuit of goals like these, and many others, finds many people giving up somewhere between setting and achieving the goal. Why is that? Why do people start a weight loss program every year, rather than sticking to it the first time and finding success? Why do so many people try a new skill, only to give up shortly after they begin? Why do countless people give up on their […]
Fourteen days of international travel, including a 7-day Mediterranean cruise, and I come home 3 lbs. lighter. I didn't go on the cruise to lose. I don't know anyone who actually does. However, I had countless well-meaning friends tell me to be prepared to gain weight in the face of all-night buffets and 24-hour room service. I posted a little bit about this on social media and many wanted to know “my secret”. To be honest, I don't think there really is a secret. For me, it's all about a mindset. If I go on vacation and tell myself I am going to […]
Hey there, we're Tom Nikkola and Vanessa Romero! We live in the heart of downtown Minneapolis, MN with our furbabies, a Shih Tzu named Gizmo, aka, the cutest dog in the world, and a Tabby Cat named Kirby, aka the fattest cat in the world. We have two adult sons who have left the nest, making us empty-nesters at the young ages of 40 and 46. We will leave it up to you to guess who is older. We are husband and wife, Christ followers, business partners, city slickers, entrepreneurs, purple lovers, and health nuts. We blog about all things healthy living. […]
[vc_row full_width=”” parallax=”” parallax_image=””][vc_column width=”1/1″][vc_column_text]Thank you for giving me the opportunity to explore Young Living Essential Oils with you. Why I got started using essential oils. As a healthy living blogger, essential oils fell onto my radar in 2013. On a quest to eliminate toxins from our home, like those found in personal care and cleaning products, I kept seeing DIY recipes that called for essential oils. I was also looking for natural ways to relieve some common complaints my family was experiencing, like seasonal and pet allergies, tension headaches, and digestive discomforts. When it comes to essential oils, quality matters. Young Living, has […]
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Summer is right around the corner. At least it’s supposed to be. Although yesterday, it was in the 40s here in Minneapolis and our pool is scheduled to open this weekend. So, here’s to hoping it warms up quick. At any rate, it’s about this time of year when people start thinking more about slimming and trimming up for summer. I'm not big on quick fixes, fasting or going on a restrictive diet, as it really isn’t the solution to long-term weight management or health for that matter. However, there are some seemingly simple or small changes that we can make that […]
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This is one of those topics no one wants to talk about. In a committed relationship, kissing and sex is an incredibly healthy activity. Sex is good for the immune system, can help lower blood pressure, has been shown to lessen pain, improves sleep, lowers stress levels, strengthens the relationship, improves mood and, specifically in men, reduces prostate cancer risk. As good as all of that sounds, and as great as sex often feels, to many adults, the thought of sex sounds like a chore. Amateur's Guide to Libido – Part One The desire for sex is driven by emotional, mental and […]
We’re not addicted, we’re passionate. We love coffee. I like mine black. Vanessa likes hers Bulletproof™. We agree on the roast, it’s got to be dark and bold, with a little bit of a bite. If it’s just a bit smoky, that’s even better. In the busyness of everyday life, our morning cup of coffee is something we do together. It’s like having a rich conversation without saying a word. The key to enjoying that brief moment in time, is to make a consistently “great-tasting” cup of coffee. Until recently, I’d say it was more of a “good-tasting” cup of coffee. We've […]
Are you frustrated with your current corporate gig? Is it possible that a change in your work environment might help you change the way you see your job? 7 Ways to Make Your Corporate Job Happier and Healthier If you see yourself sticking with corporate life for the long-run, here are seven ways you can make your work life a little better. You might even help change the culture where you work and make it better for others. 1. Request a stand-up desk for your workspace If there were only one recommendation I could offer to make your corporate environment […]
Toxins. They are in the air we breathe, the food we eat, the medications we take and the water we drink. Detoxification. The body’s way of metabolizing and removing toxins. It's a process, the body does naturally, all on its own. However, the capacity of the body’s detox process is not endless. When toxins build up in our body, we get can get sick. For excellent health, it's important to enhance our body’s ability to detox, while at the same time minimizing our exposure to common toxins. Our toxic burden then, is a result of the toxins we are exposed to and our body’s ability […]
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Do you ever get the hiccups? Have you tried everything to get rid of them only to still have hiccups? Every once in a while, I find myself with a bout of hiccups and, until recently, had a really hard time getting rid of them. While my hiccups are not nearly as obnoxious as Tom’s sneezes, they do get a little annoying for those around me. According to the Mayo website, hiccups could be set off by carbonated beverages, drinking too much alcohol, eating too much, stress or excitement, temperature changes or swallowing air. Actually, the Mayo says those can […]
Vanessa makes me a far better man than I could ever be if I were left to my own devices. We've been married since 2003. I left Life Time Fitness in February, 2015 and we've been working side-by-side ever since. Some people say they wouldn't be able to work with their spouse. I think that's sad, but I understand why they'd say that. Working together amplified any relationship issues we had. I chose to take it as an opportunity to learn how to be a better husband as well as a better business partner. I'm a “sometimes” opinionated health and fitness […]
It's hard to live a healthy life if you don't like yourself. You can never be anybody else, half as well as you can be you. If you want to tap your ultimate potential and live a life filled with passion and purpose, learn to succeed at being YOU! 5 Things You Can Do To Succeed At Being You 1. Stop saying or thinking negative things about yourself. No really just stop it. And if you do, counter it with a positive, not just one positive, but several. The reason for this, is our brain processes negative and positive information […]
“Do you realize we’ve been working out for the past two hours?” This question was fielded to me via JVB, my training partner and co-coach at The Movement Minneapolis. I checked the clock – she was correct. Our training session had taken on a rhythm of lift a little, chat a little. (Okay, a lot.) Lift some more, then take a break to refuel. I had to smile. In that moment, I truly relished the benefit of being self-employed and the boss of my own schedule. This particular session was an indulgence, and one that doesn’t get to happen often, […]
My favorite part of the day begins shortly after I wake up. Our home is cold from turning down the thermostat overnight–there’s a little bit of a chill (Vanessa would say it's freezing), whether it’s winter or summer. Barefoot, I walk to the kitchen and make a cup of coffee. The warmth of the cup, the bitterness of the dark roast, and the idea of a new day, makes for an experience I look forward to every morning. I’m not alone in my affection for coffee. About 83% of US adults drink some form of coffee throughout the day. About […]
How many times have you said, “I'll start my diet on Monday?” Come on, admit it. Everyone knows that Monday is National “Start Your Diet Day”. You make the declaration Friday, as you are heading out to happy hour with friends. You eat freely over the weekend, binging on your favorite junk foods, because Monday is when it begins. Then Monday comes. You oversleep and rush off to work without eating breakfast or bringing a healthy lunch with you. You are starving when… The coffee and donut cart rolls past your cubicle (do those really exist?) and the temptation is […]
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Enough people have asked me why I resigned from my position at Life Time Fitness that I thought I’d share my answer as a blog post. This way it limits rumors and gives me the chance to explain my departure and where I am headed next. To say the past couple months have been an internal struggle is an understatement. Was I confused? Was I dissatisfied? Or is there some other crazy reason why I’d leave the career I was so passionate about and a company I had worked at, for 12 years? If you’re looking for me to dish […]
Whether you are a regular or new reader of Healthy Living How To, one of the things you might notice, is the use of “ghee” in my recipes. I often get asked by readers what it is and why do I use it. Today's post, 9 Health Benefits of Ghee, is for you. What the Heck is Ghee? When it comes to dairy allergies, the milk proteins, casein and whey are the common culprits. Ghee is actually butter, with not only the problematic proteins removed but also the milk sugar–lactose. Ghee is rich in butyric acid which is great for […]
Are you a Young Living member who loves sharing your essential oils with others? Need a tool to quickly and easily create your personal sign-up link making it easy to share? In the boxes below, type YOUR member number in BOTH the “member ID” and “sponsor ID” boxes and voilà! Your personal Young Living sign-up link will be generated. Share this link with friends and family who are ready to get started with Young Living. When they click on your personal Young Living sign-up link they will be taken to the new member enrollment page with your member number already filled in. […]
SAY HELLO….to soft supple skin. It's winter here in Minnesnowta and everything is dry dry dry. I've been using this body scrub for a couple months now and not only love how it smells, I love how it makes my skin feel. So soft! Sugar scrubs exfoliate the skin, help increase blood flow, tighten the pores and promote a healthy gorgeous glow! This sugar scrub recipe has the added health benefits of Epsom salt… “Epsom salt is made up of naturally occurring minerals, magnesium, and sulfate, which can help improve health in numerous ways. A lack of magnesium—which helps regulate […]
Join us and learn about the many health benefits of essential oils! We host several classes each month in various locations around the Twin Cities area. Young Living Essential Oils 101 Essential Oils 101 is open to those not enrolled as a Young Living member. If you are a Young Living member and would like to attend, we encourage you to bring a friend. This 101 class covers the basics of essential oils, including: How essential oils are used How to determine whether an essential oil is high quality or not How to use some of the most common “everyday oils” […]
Ants. First you spot one, then another and another. Before you know it, there is a whole mess of them. We all have ant problems from time to time. This is true for both insects and our thoughts. I know what you are thinking, what do ants have to do with our “thoughts”. Hang with me, I am getting there. You see ANTs is an analogy for Automatic Negative Thoughts. And just like the insect, negative thoughts manifest and multiply, causing problems if we don't put a stop to them. ANTs are cynical, gloomy and complaining thoughts. They multiply all […]
Essential Rewards is an “optional” monthly autoship program for wholesale members. When enrolled in ER you get reduced shipping on your monthly order, plus you earn points to use on future purchases. The minimum monthly purchase requirement is 50PV, you can cancel at any time and skip one month out of 12. When enrolling in ER, you pick the autoship date as well as the essential oils or products you would like to receive each month. Essential Rewards FAQ 1. Is it free to sign up for Essential Rewards? Yes 2. What are the requirements? You are required to spend 50 PV per month. For all of the […]
I have a secret to share. I hired a personal trainer. I’ve spent the better part, of the past 12 years, immersed in health, nutrition and fitness. I worked for Life Time Fitness for five years as a Personal Trainer, Nutrition Coach and Regional Metabolic Specialist. I know how to exercise. But, in early 2014, as I launched my Young Living Essential Oils business, I found myself skipping workouts. After some prompting from Tom, I finally gave into the idea that this personal trainer, might need a personal trainer of her own. I reached out to our good friend Jen Sinkler, for […]
The media tends to paint a very grim picture of New Year’s resolutions. If you pay attention, you might be persuaded to skip the annual practice of setting new goals or resolutions. I suppose it’s easy to look down on resolutions, when only 8% of people achieve them. Don’t pay attention to the nonsense. Making New Year's resolutions can be one of the most powerful practices you can do for your finances, health, faith and relationships. Take a few hours. Talk with your significant other, if you have one. Put your laptop or iPad down and get out an old fashioned […]
It’s 28 degrees F and the first winter storm is on its way here in Minneapolis, Minnesota. With the exception of the below freezing temps and early sunsets, I love this time of year. Halloween has come and gone, leaving behind the anticipation of Thanksgiving and Christmas. While the holiday season is filled with excitement, it is often the worst time of the year for people’s health. Overindulgence in alcohol, sweets and calorie dense meals is typical. But it doesn’t have to be that way. You can still enjoy the holidays without entering the New Year with an extra 10 […]
My friend Kyndra Holley and I have been hard at work on our first essential oils ebook. We are so excited to present to you… Essential Oils: 50 Simple Recipes for a Healthy Body & Healthy Home Scheduled to release in early November, our new essential oils ebook will be available in .pdf format, as well as on Amazon, for Kindle and other e-readers. Essential Oils: 50 Simple Recipes for a Healthy Body & Healthy Home is an incredible resource for essential oil users of all skill levels. In this book, we show you just how simple it is to make healthy, natural […]
My friend Kyndra Holley and I have been hard at work on our first essential oils ebook. We are so excited to present to you… Essential Oils: 50 Simple Recipes for a Healthy Body & Healthy Home Released in November, our new essential oils ebook is NOW AVAILABLE in .pdf format. Look for it soon on Amazon, for Kindle and other e-readers. Essential Oils: 50 Simple Recipes for a Healthy Body & Healthy Home is an incredible resource for essential oil users of all skill levels. In this book, we show you just how simple it is to make healthy, natural and effective essential […]
Kyndra Holley, Gold, […]
Hello Healthy Living How To friends and family! It’s your long lost friend Vanessa! Have you missed me? I most certainly have missed you! Many of you have messaged and emailed, wondering where I disappeared to… Did I fall off the deep end? I am writing to you today, to tell you, I am alive and well, still living and actively pursuing the healthy lifestyle I have been talking to you about for the past 4 years. However, my life has changed…both professionally and personally. On a personal level, about a year ago, we moved from the suburbs to a […]
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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 […]
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 […]
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 […]
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 […]
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 […]
Eggs 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. […]
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 […]
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! Garlic Cilantro Mahi Mahi Serves 4 Ingredients 4 Mahi […]
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 […]
Paleo 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. The obligatory “selfie” of myself and my husband, Tom Nikkola, before taking […]
Sometimes the simplest things bring us the greatest health benefits. When is the last time you really felt connected to the earth? Today’s blog post is all about something called “grounding” and how it can help heal the body. What Is Grounding? When is the last time you walked barefoot on the earth? Between wearing shoes, living in a house, and maybe even thinking of the ground as “dirty” and avoiding it at all costs, there’s a good chance it’s been a while since you truly got in touch with the earth as humans have always been meant to do. […]
Have you ever seen a head of green cauliflower? Me neither. Until yesterday that is. Now, this is not to be confused with Romanesco which is a different variant of this cruciferous veggie. Green cauliflower, sometimes called “broccoflower”, looks and tastes like white cauliflower, just with a gorgeous green hue. Our favorite way to enjoy cauliflower is to “rice” it and spice it up…by adding garlic, onion, mushrooms. Keep reading to learn about the health benefits of cauliflower and my basic recipe for healthy rice-a-roni. What’s So Great About Cauliflower? Cauliflower is an excellent source of Vitamin C and a good […]
Contrary to conventional wisdom, cholesterol is not the enemy. The question on the lips of many Americans these days is, “How do I lower my cholesterol?” We've all been told that the secret to living a long, healthy, heart-disease free life is lowering your cholesterol. And believing that a low cholesterol count is the best way to prevent heart disease, doctors often prescribe medications like statins to keep these levels low. But these drugs can introduce a whole host of problems and may not even work. The truth is, your body needs cholesterol in order to function properly. So, it's not about having […]
Fruit juice is often perceived as healthy. That’s understandable, given that it is natural and has the word “fruit” in it. However… what many people fail to realize is that fruit juice is also loaded with sugar. In fact, fruit juice contains just as much sugar and calories as a sugary soft drink… and sometimes even more (1). Fruit Juice. Just as Unhealthy as a Soft Drink? The small amounts of vitamins and antioxidants in the juice do not make up for the large amount of sugar. Fruit Juice Isn’t Always What it Seems Unfortunately, food and beverage manufacturers aren’t always honest about what is in their products. The […]
Saturated fat is bad for you, right? If you asked 100 people that question, 99 would probably agree with you. We've wrongfully vilified this important nutrient for so long, people speak of saturated fat as though they’re certain it’s unhealthy. Most people don’t know that what they’re saying is completely false. Fortunately, people eventually realized the world wasn’t flat. Hopefully, with the vast number of review papers being published in respected journals, refuting the “saturated fat is bad” mantra, we’ll eventually get the truth out there about saturated fat as well. You can help by getting a better understanding of […]
My name is Sylvie and I may or may not have a bread problem. Ok, I do. I do have a bread problem. You see in Argentina, where I grew up, a meal is not complete without bread. I'm not exaggerating one bit. I remember running to the bakery for a bag of fresh bread many times with everyone waiting on me to get back to start dinner. My uncle used to joke that I would be happy eating only bread for dinner. He also joked that I had so many health issues we could play bingo with my list of […]
“This morning I felt lost and alone as I was driving home after a brutal breakup with my boyfriend. I turned on the radio and the Michael Jackson song ‘You Are Not Alone’ was playing. A few seconds later, at the exact moment the chorus began, I passed a huge billboard sign with big black letters that read, ‘YOU ARE NOT ALONE!’” That’s the opening paragraph of an email I received today from a reader named Ella. It made me smile because I love when life delivers seemingly coincidental, positive messages like that, right when we need them most. However, […]
Teens and adolescents, when left to their own devices, often make poor choices when it comes to the food and beverages they put in their mouth. Although kids have opportunities to buy junk food outside the home, most of the poor quality foods they eat are found in their home. Parents must understand the impact the foods and drinks they buy have on the health of their children. The Bitter Truth About Sweet Drinks A report by the Rudd Center for Food Policy & Obesity at Yale, called Sugary Drink F.A.C.T.S. (Food Advertising to Children and Teens Score), unveiled how much […]
Nothing screams spring like a good, solid cleanse, both for your body and your home. This is typically the time of year I get the itch to ditch and clean out every square inch of my home, tossing clutter and broken toys {keep that low, my daughter might be listening}, vacuuming nooks and crannies, scrubbing surfaces, and reorganizing spaces to be more efficient. Spring is a perfect time of year to take stock of your surroundings and eliminate toxins. Your first stop? The kitchen! Here are 7 areas in the kitchen where you can take steps to make sure your […]
You’ve probably seen the commercial: A mom walks into a teenager’s room, takes a sniff and tells him no “nice” girl would ever want him because his room smells like (shocker!) teenage boy. She tells him it’s time to “wash” his room and hands him a bottle of Febreze, which he proceeds to spritz on every stinking surface in the room, from his pillow to his bed. In the next scene a girl walks in, sniffs around, and decides the boy is all right. There’s so much wrong with this commercial, I could go on for hours… but I want […]
Using fresh herbs to make sauces such as pestos, can be a great way to add variety to a Paleo diet. You can mix and match combinations of nuts and herbs to accompany different proteins. For this dish, I choose to make a mint pesto, as mint and lamb are a classic pairing that you can never go wrong with. This dish is from the newly released cookbook, The Paleo Foodie. The Paleo Foodie brings readers gourmet yet simple to make Paleo meals with fresh and vibrant flavors. It is full of recipes that use fresh herbs and spices and have […]
We’ve mentioned before how important it is to eat in-season vegetables (preferably local). Since spring’s finally here, we thought we’d share the 30 best vegetables that are naturally ripe in the spring so you can add variety to meals and a sense of fun and adventure to your food shopping and prep. The 30 Best Veggies For Spring Asparagus This is one of the best veggies you can get, and it’s pretty limited. You should be able to find it around February through June, but it will vary based on where you live, of course. It’s great for bloating if you’re […]
My family has spent the last year traveling around South America with our two children (5 and 2). We are living in Argentina for a year and a half while my husband works and because our time here is finite; we travel whenever we can. 4 Healthy Tips For Traveling With Kids At first the idea of traveling with my 2 year old felt like I was signing up for a slow and cruel punishment, but our desire to see new and interesting destinations eventually trumped my fears about being trapped on a plane with a toddler. I’ve collected an extensive […]
Soup is one of those meals for me that is both filling and satisfying, yet is also emotionally comforting. The season doesn't matter, nor the weather really, although outdoor dampness can definitely spike the urge! This soup was inspired by a need for something a little lighter as the transition from winter to spring takes shape. But the chill in the air still called for a rich broth and a hearty feel at the same time. The combination of the dark onion flavored broth and the light chicken meatballs is a perfect pairing that left my family wanting seconds and […]
With the prevalence of energy drinks and coffee shops conveniently located all around us, finding an unnatural, unhealthy energy boost is easy. You’ll certainly be wide awake and wired, but your health will pay the price too. So the question is — what are some healthy, natural ways to boost your energy and stay awake and alert when you must? Natural Ways To Boost Your Energy Turn on all the lights. – Darkness promotes fatigue and laziness. Turn on every light in the room or pull up the shades. Go outdoors. – Getting some fresh air outdoors is always a good way […]
When it comes to women and weight training, there is much confusion. In my years as a personal trainer, the common concerns women have in the weight room are universal. Women want to be lean and fit yet fear getting big and bulky. As a result they lift light weights doing toning exercises that have little to no impact on their metabolism. Or worse yet, they steer clear of the weight room altogether, favoring the cardio machines and group fitness classes. If this is you, keep reading, as I answer five of the most common questions women have regarding weight […]
There are many healthy reasons to add yoga to your exercise routine. Yoga improves muscle tone, physical flexibility, coordination, and strength, while the breathing practices may calm and focus the mind. Other beneficial effects might involve a reduction of stress as well as blood pressure and improvements in mood, and metabolism. There are numerous modern schools or types of yoga, each having its own emphasis — physical postures and exercises, breathing techniques, deep relaxation, and meditation practices. Health Benefits of Yoga Yoga has been studied for its effects on depression, fatigue, anxiety, stress, physical fitness, blood pressure and glucose regulation all […]
Kissing is a uniquely human trait that’s said to have emerged as a way to pass germs from one person to another, ultimately building immunity. But that’s rather unromantic, isn’t it? While it seems plausible that kissing would have an underlying biological function, there’s also no denying its role in bonding… or overall health. 8 Amazing Health Benefits of Kissing Kissing not only feels good, it’s good for you. It relieves stress and releases epinephrine into your blood, making it pump faster, which may result in a reduction of LDL cholesterol. Kissing may even be a novel way to receive certain […]
In our kitchen, we have ditched everything containing vegetable oil including mayonnaise. Most commercial mayo is made with soybean oil. They even sneak it into the mayo that touts “made with olive oil” on the label. As consumers are wising up to why soybean oil is not healthy, the mayo makers are now making versions with canola or other unhealthy vegetable oils. However, they can't fool me… You see, when our intake of omega-6 fats, commonly found in processed foods and vegetable oils like soybean, corn and canola oil, exceeds our omega-3 fat intake, inflammation occurs. A healthy balance of […]
Who doesn’t love music? Whether it’s the music that we listen to on the way to work, while we workout, or the music we hear in a symphony or film, it can bring up our moods, tell us a story or even bring us down. Music has touched cultures all over the world since very early times in human history. Have you ever wondered how music might affect our health? I think music in itself is healing. It’s an explosive expression of humanity. It’s something we are all touched by. No matter what culture we’re from, everyone loves music. ~ […]
Caring for a sick child is a tough job. As parents, we want to do what is best for our children and we strive to ease any and all discomfort they might be feeling. When our little one comes down with a fever it can be scary for both the parent and the child. We may find ourselves reaching for an over-the-counter fever-reducing drug to make things more comfortable. But is bringing down a fever with medication the best choice? Children & Fevers: The Wet Sock Treatment Why Does My Child Have a Fever? Body temperature is controlled by the […]
If you’re like most people, you probably think you’re pretty active, especially if you try to compare to others you know. Your weekdays are filled with running around and all kinds of chaos. If you consider yourself active, you’d be among a majority of people who think the same way. In fact, about two out of three people (65%) of the American population admits that they get in at least as much activity as is recommended. At least this is what people say when they’re surveyed. However, when people’s activity levels are measured, only 5% of the population gets in […]
Surviving the ups, downs, and lightning storms of other people’s moodiness can be quite a challenge. It’s important, though, to remember that some moody, negative people may be going through a difficult stage in their lives. They may be ill, chronically worried, or lacking what they need in terms of love and emotional support. Such people need to be listened to, supported, and cared for (although whatever the cause of their moodiness and negativity, you may still need to protect yourself from their behavior at times). Don’t let toxic people rent space in your head. Raise the rent and get them […]
Fats in the diet are extremely important. Without the right ones, our bodies can not function properly. However… there is a lot of confusion out there about the health effects of different fats and oils. One cooking fat that is heavily marketed as a healthy choice is canola oil. It is low in saturated fat and high in unsaturated fats, including Omega-3 fatty acids. The manufacturers call it the “world’s healthiest cooking oil” – although some experts disagree. This article takes an in-depth look at canola oil and how it can affect your health. What is Canola Oil? Back in the day, an oil called rapeseed oil […]
Cloth diapering gets a bad rap. When I tell people I use cloth diapers on my son, many people have visions of clumsy diaper pins, big buckets of soaking diapers, and a big ole mess. But that's not the case at all. The new generation of cloth diapers are very user friendly and cute as can be! Here are 5 reasons you should give cloth diapers a try. 5 Healthy Reasons To Use Cloth Diapers Reasons to Use Cloth Diapers – #1 No Chemicals Disposable diapers are full of chemicals. Check out this study with lab mice that shows that disposable […]
It finally happened. Obesity is now classified as a disease. While there is enormous debate about this topic, I find myself on the fence, with both pros and cons in mind. The truth is, we do have a cure, not only for obesity, but for the other diseases related to it including diabetes, hypertension, heart disease, some forms of cancer, dementia and other degenerative diseases. The cure won’t be found in a pill, and it’s as political as it is scientific. The cure isn’t as well understood by medical experts as it is fitness enthusiasts. We’re really at a cross-roads […]
If we fail to appropriately manage our time and health needs, mornings can be the most stressful part of our day. Many of us deal with the dizziness of an unpleasant, hectic rush every morning in preparation for work or school, but it doesn’t have to be this way. With a little sensible time management your morning stress can be drastically abbreviated. Here are 11 simple steps you can follow to proactively reduce your level of morning stress. Lose an hour in the morning, and you will be all day hunting for it. -Richard Whately How To Reduce Morning Stress In […]
DIY: Reed Diffuser Ingredients 1 Diffusing Vessel 8-10 Reed Diffusing Sticks 1/4 c. Sweet Almond Oil 15-20 drops Essential Oil Directions Using a funnel, add sweet almond oil to diffusing vessel. Add 15-20 drops essential oil. Insert diffusing sticks and stir. Let sticks soak for an hour or so, then turn over. Each day, turn sticks to diffuse oil. As scent dissipates over time, freshen up with additional essential […]
Culturing or fermenting raw vegetables can be a little intimidating. The process really is quite simple, but it seems like a lot to keep track of. What type of vegetables do you use? What do you culture/ferment with – salt, whey or freeze-dried culture? How do you make sure the culture doesn’t go bad during the fermentation process? How long, exactly, do those jars need to sit on my kitchen counter? And why bother culturing vegetables, anyway? Heath Benefits of Fermented Foods Consuming probiotics and fermented foods has numerous possible benefits. Chief among them, a healthier gut, which means more nutrients, vitamins, and […]
Resisting the urge to drink that soda pop or eat those chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet. But once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that enrich your being rather than sap it. 9 Reasons to Pass on Processed Food According to a report from the U.S. Department of Labor's Bureau of Labor Statistics, modern day Americans are spending the majority of […]
The sweetness that is sugar, also known as dextrose, maltose, corn syrup, glucose, or fructose is loved by the masses. Go to any celebratory occasion and you will likely see cake and soda as a focal point. My kids love sweet things, they always have. I try to stay mindful about sugar consumption in our house, but it's not easy. 5 Reasons To Ditch Sugar For Happier & Healthier Kids Sugar lurks in almost all packaged goods; crackers, breads, cookies, cereals, protein bars, and more. While I will never eliminate sugar completely from our home, I try to keep sugar […]
For an activity that most people do multiple times each and every day, eating is embroiled in confusion and controversy. Or rather, not the act of eating, but the choice of what to eat. With each meal and snack, you have an opportunity to give your body adequate and even extra nutrition. But many fall short of this goal. To be honest, the cards are very much stacked against you. Food advertising is everywhere and it promotes the most profitable products, which are typically not one in the same with the healthiest food choices. Processed foods in particular are literally designed to addict […]
Did you know that avocados do not ripen on the tree? They ripen or “soften” after they have been harvested. Hass avocados are unique from some of the other varieties of avocados because they can change from a dark-green color to a deep purplish almost black hue when ripe. Although skin color can help in the initial visual selection of Hass avocados it is not always the best indicator for ripeness. Ripeness is ultimately determined by pressure. Color can sometimes be misleading as avocado “softening” can occur at a varying rate independent of color. Practice makes perfect. If it's your […]
It isn’t easy to remain positive when negativity surrounds you, but remember that you have full control over what you choose to believe. You can effectively defend yourself against all kinds of negativity by adopting simple, yet powerful, beliefs that support a positive outlook in the face of seemingly negative circumstances. “There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative.” ―W. Clement Stone When I was a teenager I was the primary target of an extremely persistent bully at my […]
Low-carb diets have been controversial for decades. They were originally demonized by fat-phobic health professionals and the media. People believed that these diets would raise cholesterol and cause heart disease because of the high fat content. However… times are changing. Since the year 2002, over 20 human studies have been conducted on low-carb diets. In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to. Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors… including cholesterol. 10 Health Benefits of a Low Carbohydrate Diet 1. Low-Carb Diets Kill Your Appetite (In a […]
Probiotics are front and center in the holistic health spotlight right now. Walk down any health food store aisle and you will see countless probiotic supplement brands for adults and children alike. Supplements can be expensive, so does your child need a probiotic supplement? What Are Probiotics? Probiotics are the healthy (or friendly) flora that populate our digestive tract and help to support life (pro meaning for and biotics meaning life) of microorganisms. The healthy flora in our digestive tract help us to digest food, absorb minerals, eliminate toxins, and ward off viral and bacterial issues. Probiotics tell the immune […]
Over the weekend we met up with some dear friends and went to the Mall of America's Nickelodean Universe — an indoor amusement park. Let me just state for the record, I do not do rides. They have never been my thing (that's code for scaredy cat). I have been known to wait in line, get up to the front and chicken out. Yep, I am that person. This time it was different though. I didn't try to talk myself out of the fear. Instead I embraced it. I told myself everyone standing in line was afraid. I reassured myself, […]
Why You Should Indulge In Dark Chocolate Daily written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. I hate making unpopular recommendations like “eat more butter” or “get some sun” or “drink a glass of red wine,” but I have to stick to the truth here, even if it hurts. And the truth is that you should probably be eating dark chocolate on a semi-regular basis because the stuff is pretty dang good for you. Before you log out, never to return again, give me a minute to explain myself… You were kids once. Your parents probably forced […]
Higher-protein diets have consistently shown to deliver better weight loss results than low-calorie, high-carb, moderate protein diets. Fitness enthusiasts and body builders have known this for decades. But, even today, some conventional healthcare professionals express concern over increased protein intake. Often, this isn’t because those healthcare professionals have actually read research to show higher protein intake is bad. Instead, they’re just repeating what they’ve heard from other people they trust, who repeated it from someone else, and on down the line. In reality, higher-protein intake has been shown to be safe and effective for both health and weight management. In […]
Spray tans are generally considered to be benign cosmetic treatments — but are they REALLY? Sunless tanners contain a lengthy list of chemical agents — up to 45 in the case of spray tanners. Many of these agents have never been studied for their long-term effects on human health, because the FDA does not systematically review the safety of personal care products. Since testing is voluntary and controlled by the manufacturers, many ingredients in cosmetic products are not safety testedat all. One of the main ingredients in spray tanning solutions is dihydroxyacetone, a color additive that darkens your skin by reacting […]
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”. 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 of avocado include Fuerte, also known as Florida avocados, Cocktail avocados which have no pit and there is even a Bacon variety. Avocados have a smooth buttery texture and […]
After 9 months of caring for your developing baby by eating nutrient dense foods, it’s now time to bring your little peanut home. But did you know that the average home environment houses chemicals that interfere with brain development and hormone balance? Top 4 Ways To Protect Your Child From Toxic Chemicals A new study published in The Lancet Neurology illustrates our new (and frankly scary) reality. Our exposure to the chemicals associated with autism, ADHD, behavior and developmental disorders has doubled in the last 7 years. As a result we are seeing an epidemic of autistic and neurologically affected children, […]
In case you hadn't noticed I am all about essential oil these days. It was my one goal for 2014 — to learn about essential oils and start to apply their use in my everyday life. Adding essential oils to DIY beauty products has many benefits — first and foremost though — you are avoiding the toxins found in your varied commercial beauty products when you make your own. From head-to-toe, the beauty industry is riddled with toxins masquerading as the latest greatest magic lotion or potion. I am not down with that. So, while there are healthy, alternative, natural and […]
“The best way out is always through.” ―Robert Frost “Today, I’m sitting in my hospital bed waiting to have both my breasts removed. But in a strange way I feel like the lucky one. Up until now I have had no health problems. I’m a 69-year-old woman in the last room at the end of the hall before the pediatric division of the hospital begins. Over the past few hours I have watched dozens of cancer patients being wheeled by in wheelchairs and rolling beds. None of these patients could be a day older than 17.” That’s an entry from my […]
I’ve written to you before about the vast health benefits of fish oil, and today I’m going to give you a little more information. I’m a firm believer in the numerous ways fish oil supplements can contribute to a healthy lifestyle and protect you from disease. I think they are a foundational supplement that everybody, regardless of their age, weight, fitness level or overall health, should take. Fish oil can assist in weight loss, improve your skin and hair, reduce cholesterol, improve heart function, and increase brain function and memory, too. One study found a possible link between prostate cancer risk […]
What works for one person may not work for the next. When making changes, some people (like me) prefer to go all-in and change everything at the same time. But others prefer the longer, slower approach… making small changes, one at a time. Neither approach is better than the other, it’s just that people have different personalities and like to approach lifestyle changes differently. This article is for those who prefer the longer, slower approach. It explains how to adopt a healthy, real food based diet in 12 simple, easily manageable steps. You can do one step per week, one every two weeks, or one […]
Hugging helps the immune system, cures depression, reduces stress and induces sleep. It's invigorating, rejuvenating and has no unpleasant side effects. It is all natural, organic, naturally sweet, no pesticides, no preservatives, no artificial ingredients and 100 percent wholesome. There are no batteries to wear out, no periodic check-ups, low energy consumption, high energy yield, inflation proof, nonfattening, no monthly payments, theft-proof, nontaxable, nonpolluting and, of course, fully returnable. Hugging is practically perfect, with the only exception that it can't recreate the wheel. A famous quote by psychotherapist Virginia Satir goes, “We need 4 hugs a day for survival. We […]
Oil of oregano is nature's antibiotic. The powerful antioxidants in oregano oil have antibacterial, anti-fungal and anti-inflammatory properties, making oregano oil a beneficial natural alternative to many types of traditional medicine. Oil of Oregano: 4 Health Benefits of Nature's Antibiotic The main healing constituents found in oil of oregano include: Carvacrol – effective against candida albicans, the aspergillus mold, staphylococcus, campylobacter, klebsiella, e.coli, giardia, pseudomonas, salmonella, and listeria. Thymol – a natural fungicide with antiseptic properties. Thymol is an immune system booster and a shields against toxins. Terpenes – have potent antibacterial properties and give off a pine scent. Rosmarinic acid – a stronger antioxidant than vitamin […]
If fluoride is really the panacea for dental disease that it’s been portrayed as, then why is it that the United States is one of the only developed countries that fluoridates their citizens’ drinking water? Hint: It’s not because the other countries aren’t aware of fluoride’s supposed “miracle” powers for your teeth … it’s because they fully realize that adding a known poison to your population’s water supply is probably not a good idea. Even in North America, water fluoridation has come under increasing scrutiny; since 2010, more than 75 US and Canadian communities have voted to end water fluoridation, and the issue […]
The responsibilities that come with having children begin before a baby is conceived. From birth plans to personal care products, new parents soon realize every choice is now made with the health of their new baby in mind. For a pregnant woman in particular, the dietary choices she makes have a profound effect on the growing fetus. Research has found that the foods a woman consumes during pregnancy can predict her baby’s likelihood of heart disease, high blood pressure, type 2 diabetes and more. The Secret our Ancestors Knew Traditional cultures knew about the importance of nutrient dense foods for […]
Friends don't let friends use Febreze. Ditch the toxins found in fabric refreshers and make your own. Linen spray is so simple to make, no recipe needed. Seriously, just add water and essential oil to a spray bottle. Depending on the size of your spray bottle do 4-10 drops (of essential oil). Shake and spritz. You can use whatever essential oils float your boat. Many of them are antiviral and antibacterial. Easy peasy. You can do this!!! P.S. This doubles as a bathroom air […]
As Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” Nothing could be closer to the truth. But before you can begin this process of transformation you have to stop doing the things that have been holding you back. Here are some ideas to get you started… 30 Things To Stop Doing To Yourself 1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you. If someone wants you in their life, they’ll make […]
On this day 45 years ago my parents were married in a small Catholic church in downtown St. Paul. The day was cold and it was snowing something fierce. My mom was in nursing school in South Dakota and my dad on leave from the Army. Their romance was a whirlwind, only meeting months earlier at another wedding. It was my mom's cousin who just happened to be my dad's military buddy. Their courtship didn't take place over the phone, online or via text messages, but by hand written letters. In fact, they only saw each other face-to-face a handful of […]
There is a lot of controversy in nutrition and it often seems like people can’t agree on anything. But there are a few exceptions to this. Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone…). 1. Added Sugar Is A Disaster We all know that added sugar is bad. Some think sugar is a simple matter of “empty” calories, while others believe it to cause diseases that kill millions of people each year. It is definitely true that added sugar (sucrose and high fructose corn syrup) contains empty calories. There are no nutrients in it and if you eat a lot of sugar then you’re likely to […]
The body has five major paths of elimination; the colon, kidneys, liver, lungs, and skin. Of these, our skin is the largest elimination organ. Up to a third of all body impurities are excreted through the skin. It releases a pound of waste each day and will be the first organ to show symptoms of imbalance or toxicity. If your skin cannot efficiently release toxins, you may experience rashes, acne, hives, itchiness, body odor, or even eczema and psoriasis. Dry skin brushing is an easy therapy you can add to your daily detox program. Consistent daily dry skin brushing is cleansing and eliminates more waste material than any soap […]
This is one of those dishes that is incredibly simple, but somehow feels incredibly complex. It’s literally just peeled shrimp, tossed with some eggs, then tossed in coconut and baked! It’s only very slightly more complex than that, but that’s the general idea. I had several friends over the day I made this one and … not only was it gone before I had a bite, it was unanimously declared the day’s favorite! Pin Crispy Oven Baked Coconut Shrimp PrintHealthy Recipe: Crispy Oven Baked Coconut Shrimp Prep Time: 5 minutesCook Time: 35 minutes40 minutes Yield: 4 Servings Ingredients1/2 c. (44g) […]
What Happens To Your Body When You Carb Binge written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. Another day, another co-worker’s birthday (and the obligatory cake in the break room). Elaine Benes was right: this is insanity. You’re into the healthy eating, so it’s easy to resist this stuff, right? You ignored the dirty looks when you turned down that piece of fudge-smothered bundt cake offered by your boss’s wife at their employee open house. You don’t mind gnawing on the few anemic carrot sticks left at the annual holiday party. Dessert just isn’t […]
Coconut oil has become very popular in alternative health circles, despite the fact that for many years it was considered a “bad” fat due to its high saturated fat content. It turns out that the saturated fat in coconut oil is not the same as the saturated fat in other oils and coconut oil has some amazing health benefits. Coconut is rich in medium-chain fatty acids which cannot be stored in the body. Instead they get broken down and are used for energy production. The MCFAs found in coconut oil are lauric acid, caprylic acid and capric acid. All of the […]
Our modern-day high-tech, fast-paced lifestyles have elevated stress to epidemic levels. Our lives have become littered with psychological, physical, nutritional and environmental stressors, which in turn assault our body with chronic levels of stress hormones. Initially, there is some ebb and flow, however if stress becomes chronic bad things happen. Do you know how to push the pause button on stress? 10 Healthy Tips To Push The Pause Button On Stress Deep breathing. Take a deep breath. Hold it. Now let it out slowly. Try counting to 10 as you let out your breath. Feel the tension and stress flowing […]
The most common disease in America is something you've probably never heard of, but it affects 90 million Americans and is a major risk factor for diabetes, heart attacks, and even cancer. Non-alcoholic fatty liver disease creates a whole cascade of issues including insulin resistance and pre-diabetes, and you don't have to be overweight to have it. How do you know if you have it? What’s causing it? And how do you fix it? Do you exercise, take drugs, change your diet, or take supplements to fix it? Watch the video below to learn more! What To Do About Fatty […]
The message to brush, floss and gargle is hammered into us at a young age. For many the dental routine is performed religiously, often several times a day without thought for the safety of the products we are using. What many don't know is in our attempts to fight off tooth decay and bad breath we may actually be using dental products that not only don't live up to their promises for healthier teeth, but that may also be hazardous to our health. The common, questionable synthetic ingredients found in many toothpastes include [Source]: Sodium Lauryl Sulphate a foaming agent known to […]
The mustard plant comes from the genus of plants (Brassica) that contains such potent and nutritious members as horseradish, cress, kale, broccoli, and Brussels sprouts. This genus is loaded with amazing plants that are great for your health. This may be why mustard was long considered a medicinal plant (Hippocrates commonly used it in the fashion) before we turned it into the yellow stuff we put on our hot dogs. Here are some amazing benefits of mustard you may not have known. Four Benefits Of Mustard That You May Not Know Cancer-Fighting Powers Mustard seeds (like other members of Brassica) […]
There is a massive amount of nutrition misinformation on the internet. Even the professionals themselves often say things that challenge common sense and don’t seem to have a scientific basis. For example, when they tell people to replace butter with factory-made margarine… The Difference Between Butter and Margarine Butter and margarine serve the same purpose. They are used for cooking, baking and as spreads. Butter has been a dietary stable for centuries. It is made by churning the fatty portion of cow’s milk until it turns into the final product… butter. That’s it. Margarine is totally different. It is a highly processed food that was invented […]
“Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world.” –Desmond Tutu What Do You Want To Be Known For? Lift others up. Treat people with respect. Be positive. Be true to your values. Do your best. Do things that bring you in contact with your passions. Take care of yourself, your family, and your friends. Be the person that makes others feel special. Be known for your kindness and honesty. This is how you gain admiration and fame for being a good person… 1. Care about people. People […]
“Over the last few years, we have seen the correlation of gluten sensitivity as a common initiator of multiple pathologies. From attention deficit hyperactivity disorder to hepatocellular carcinoma, from migraines to recurrent pancreatitis, from cardiomyopathy to numerous autoimmune diseases, we have seen the association of sensitivity to this protein of wheat, rye and barley with the initial manifestation of multiple pathophysiologies.” Dr. Thomas O'Bryan This Is Your Brain On Gluten Video Notes The British Medical Journal tells us that translational research, research that is going to change the way doctors think, takes an average of 17 years before the doc […]
5 Common Nutrient Deficiencies And What To Do About Them written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. For months now, I’ve received emails from Mark’s Daily Apple readers asking about iodine, selenium, magnesium and other vitamins and minerals, so I figured it’s about time to highlight these key nutrients, explain how and why some people find themselves deficient and provide my opinion as to what they can do about it. I also wrote this article to make the point that quitting grains, legumes, seed oils, and sugar is just part of the equation. There’s a whole lot more […]
Reaching puberty is a rite of passage that we've all been through, but children are now reaching it earlier than ever before, and while precocious puberty in girls has received most of the attention, we now know the trend applies to boys as well. In the 19th century, the onset of menstruation in girls occurred around the age of 15. Now the average age of the first period is around 12. Some girls develop breasts as early as age seven1 . According to a recent study in the journal Pediatrics2, boys are now beginning sexual development anywhere from six months to two […]
We’ve all come to accept the notion that our brain will continue to shrink as we age. And nowhere is this decline more impactful than in the hippocampus, the brain’s memory center, one of the primary brain areas that’s first to decline in Alzheimer’s disease. Researchers measuring the size of the hippocampus using MRI scans demonstrate a clear correlation between shrinkage of the hippocampus and declining cognitive function. So, at least as it relates to the hippocampus, size does matter. Challenging the status quo notion that loss of hippocampal function is inevitable is new and exciting research showing that we have the potential to actually […]
Somewhere, early on in my experience with low-glycemic foods, I discovered that ice cream was a perfect tool for my new found way of life. It was fairly easy to make, it was incredibly easy to portion and store in the freezer, a near infinite variety of flavors could be made, it was almost always excellent and it somehow seemed a fitting way to end each day! I’ve made hundreds of flavors, but this one is easily in my top 10. It takes a few extra steps, but … the contrasting swirls really make it worth it! Click Here To […]
One of the most popular posts here at Healthy Living How To is How To Make The Perfect Hard Boiled Egg Using Your Oven. It was a Pinterest pin I saw floating around that I had to try out — and couldn't believe it worked! After sharing with readers, I had a few mention you could also use a pressure cooker to hard boil eggs. Since my pressure cooker is one of my favorite kitchen cooking tools I knew I had to give it a try. Once again we have hard boiled egg success! Watch the video below and give […]
According to the Office of Cosmetics and Colors at the federal Food and Drug Administration, a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without an approval from FDA. “Personal care products are manufactured with 10,500 unique chemical ingredients, some of which are known or suspected carcinogens, toxic to the reproductive system or known to disrupt the endocrine system. Though some companies make products that are safe to eat, others choose to use dangerous ingredients like coal tar and formaldehyde, both human carcinogens, and lead acetate, a developmental toxin.” EWG’s Skin Deep Cosmetic Database […]
“Silence is a source of great strength.” ~Lao Tzu For over two years I spent one out of every four weeks in silence. At the time I was living at a Zen Monastery and every month we would have a week-long silent retreat. During this retreat we sat meditation in silence, ate in silence, worked in silence, and only communicated through hand gestures and written notes. At first living like this was hard, but over time I learned to grow to appreciate silence. By the time I left I learned that silence was my friend and teacher. What did silence teach me? […]
Dairy Intolerance: What It Is And How To Determine If You Have It written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. I often say that “dairy is fine and even healthy if you tolerate it.” But what exactly does that mean? How do you know if it’s “not okay”? You could be reacting poorly to the lactose, the casein, the whey, or all of it. You could just ditch all dairy forever more and be perfectly fine – but you shouldn’t eliminate a food group, especially one as delicious, nutrient-dense, and potentially rewarding as […]
Sick and tired of getting sick and tired?? Want to improve your well-being, have more energy and maybe even live longer? Start working some of these fun immune boosters into your regular schedule, and you may be able to ward off illness better in the future. 7 Simple Ways To Stay Healthy 1. Singing Research shows that singing is an effective immunity booster – even if you’re off-key. So sing in the shower in the morning. Sing in the car during your commute. Sing at home when you’re doing the dinner dishes. But don’t sing at work. That would be weird. (Just sayin’.) […]
“Simplicity is the peak of civilization.” – Jessie Sampter A simple life has a different meaning and a different value for every person. For me, it means eliminating all but the essential, eschewing chaos for peace, and spending your time doing what’s important to you. Simpliticy. It means getting rid of many of the things you do so you can spend time with people you love and do the things you love. It means getting rid of the clutter so you are left with only that which gives you value. However, getting to simplicity isn’t always a simple process. It’s […]
A major new report by Credit Suisse Research Institute1 explores the impact of sugar and sweeteners on humans' diets, with some shocking revelations and statistics. Worldwide, the average person consumes 70 grams of sugar and high-fructose corn syrup per day (that's 17 teaspoons), up 46 percent from three decades ago. Yet, in countries like the US, Brazil, Australia and Mexico, sugar consumption is actually much higher, averaging 40 teaspoons per person per day for Americans (compared to just seven for those living in China). And when children younger than 4 are removed from the mix, sugar consumption in the US rises […]
Hello Friend, This is the most non-salesy sales page you'll ever land on, I promise. I am not going to try to sell you essential oils. Because, after five years of building a team and our business, there's one thing I know for certain. Our business is not about selling the products but about building relationships with people. You can buy essential oils just about anywhere these days. Am I right?! Sure, I can tell you all the reasons why you should totally try essential oils and why I got started and how we use them in our home. However, I […]
I was once asked for “PF Chang’s” clone recipes. I thought it was a cute idea, so I set out to create a batch of recipes based around those flavors and cooking techniques. Here I present a really nice “Black Pepper Beef” — a slightly sweet and spicy beef stir-fried with broccolini and finished with a glucomannan thickened coconut aminos sauce (glucomannan is a naturally occurring fiber which comes from the “konjac plant”). The glucomannan is completely optional to the recipe, but that little tiny bit of fiber will thicken the sauce, allowing it cling to the beef and broccolini […]
Different types of body odor can come from the inside. Why not battle them there instead of external masking. Synthetic fragrances found in deodorants and antiperspirants are endocrine-disruptors and the beauty industry uses our insecurity to reinforce the idea that we stink. 14 Ways To Activate Your Internal Deodorant 1. Chlorophyll – a natural odor neutralizer and helps with all types of odor. 2. Plant foods – vegetables are hydrating, alkalizing, contain fiber, enzymes, chlorophyll, antioxidants. Wheatgrass and spirulina are so powerful, they have been known to eliminate morning breath. 3. Zinc – heavy duty body odor fighter, also used in many oral hygiene products. […]
Last week I wrote an article about the 7 unhealthiest foods in the diet, ones that you would do best to avoid. Now it’s time for the opposite… the foods that you can and should eat. Even if you banish the unhealthy modern foods from your diet, you can still eat an endless variety of healthy and delicious foods. 1. Meat This includes beef, pork, lamb, chicken and various other animals. Humans are omnivores. We have been eating meat for hundreds of thousands (if not millions) of years. Our species thrived eating a combination of animals and plants. The problem today is that meat isn’t like it used to be. It often lookslike meat, […]
In life, you don’t get what you want, you get what you work for. Here are some ideas for making it happen: 1. Every morning ask: “Is this what I want for myself?” Whenever the answer has been “no” for too many mornings in a row, you know it’s time to make a change. If you follow this principle a lot of life’s big decisions are actually pretty simple. Long-term happiness is the settling of your soul into its most appropriate spot. This spot contains the ideas, passions, people, and places that move you. Accept responsibility for making these things […]
For some, it's the tradition of steeping tea leaves to brew the perfect cup of tea. For others, it's the morning shuffle to a coffee maker for a hot jolt of java. Then there are those who like their wake up with the kind of snap and a fizz usually found in a carbonated beverage. Regardless of the routine, the consumption of caffeine is the energy boost of choice for millions to wake up or stay up. Now, however, researchers at the Johns Hopkins University have found another use for the stimulant: memory enhancer. Michael Yassa, assistant professor of psychological […]
Why An Anti-Inflammatory Diet Is Essential For A Healthy Brain “The focal point of many of our most debilitating ailments, particularly those that involve brain health, is inflammation. We’ve all experienced inflammation at some point (from a swollen joint to arthritis), but inflammation in the brain is both silent and deadly. In Grain Brain, I identify the role inflammation plays in a myriad of brain diseases, but what you need to know now is that because there are no pain receptors there, you won’t ever know if your brain is experiencing inflammation. So, you need to be proactive about maintaining […]
My parents got divorced when I was 3 years old and I turned to food for comfort. By the time I was 6 years old I was in Weight Watchers. I was still chubby in middle school. By the time I graduated from college I was up to 240 pounds. After getting my cap and gown I decided that I was ready to start taking care of myself. I lost over 90 pounds in a few years with high amounts of exercise, low-calories and low-fat. I started feeling more confident and wanted adventure, so I packed my bags and moved […]
Looking around the internet, there are several variations of Paleo Bread; a loaf of bread built primarily around nuts, aerated eggs and leavened by a chemical reaction occurring between sodium bicarbonate (baking soda) and acid (apple cider vinegar). Because I always like to give credit if the inspiration comes from another source, I like to credit someone. In this case, I’ll give credit to Danielle Walker of Against All Grain fame! Her specific paleo bread recipe served as the basis for this one, even as this is a fairly common ratio for Paleo Bread. Click Here To Pin Paleo Bread PrintHealthy […]
Poor dietary habits, pharmaceutical drug use, and nutrient-depleted growing soils are among the most common reasons why many people today are dangerously deficient in the mineral magnesium, a necessary nutrient for the proper function of virtually all systems of the body. The good news, though, is that incorporating more magnesium into your diet does not have to be an burdensome chore, and doing so could drastically improve your health in ways you never before imagined. As it turns out, magnesium deficiency is linked to causing all sorts of chronic health problems that, if left unaddressed, will eventually lead to even […]
I don’t know about you, but I’ve never gotten a tattoo and after reading this study I am glad I avoided them. If you’ve ever gotten a tattoo, or thought about it, chances are high that you weighed the artistic and social aspects of it far more than the health aspects. In fact, you may not even be aware that there is a health aspect to receiving a tattoo – other than the inherent risks of infection, allergic reaction or disease transmission if equipment is not properly sterilized. Research is increasingly showing, however, that there might be health risks involved, especially if your tattoo […]
Jicama, pronounced “hee-ka-ma,” is a root vegetable native to Mexico. It is a member of the morning glory family and is related to the sweet potato, but more closely resembles water chestnuts in color, texture and flavor. All About Jicama – Nutritional Highlights A cup of raw, sliced jicama, provides 46 calories, 0 g fat, 11 g carbohydrate, 6 g fiber, 2 g sugar and 1 g protein. The soluble fiber found in jicama, inulin, is a beneficial prebiotic food that stimulates the activity of healthy bacteria growth in the digestive system. Prebiotics are something many don’t get enough of, […]
There is a huge volume of research showing the relationship between vitamin D and cancer. The benefits of this vitamin, or hormone in this regard, apply to both cancer prevention and cancer survival. Here is a rundown on some of the studies carried out on vitamin D and cancer. Vitamin D & Types of Cancer Breast Cancer A report which looked at research findings from 1966 to 2004 said that vitamin D can lower breast cancer risk by as much as 50%. [1] Generally, vitamin D has been widely studied for its benefits on breast cancer prevention. However, more recent […]
We all know it by now, cell phones emit radio-frequency energy. The one thing still up for debate is whether or not this radio-frequency energy is harmful to the human body, and if it is to what extent. Here is what we do know, radio-frequency is a form of electromagnetic radiation (EMR). EMR is a wave-like energy that is emitted and absorbed by charged particles. In the case of a cell phone, the phone emits the EMR (in the form of radio-frequency) and the human operating it absorbs it. EMR can be classified into one of two categories: (1) Ionizing […]
The Evidence Continues to Mount Against Chronic Cardio written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. It’s been awhile since I did a post on chronic cardio. I had a good string of them going several years ago, and I thought I’d done a good job explaining why I was so opposed to excessive endurance training. Despite my attempts to clarify, though, I still receive a lot of questions and comments about cardio. People just have a tough time divorcing themselves from the notion that cardio – as much as you can cram into your schedule – is the key […]
As the Dalai Lama once said, “If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.” In other words, worry will not strip tomorrow of its burdens, it will strip today of its possibilities. How would your life be different if you stopped worrying and started truly doing what you are capable of doing? Let today be the day you free yourself from worthless worry, seize the possibilities […]
Do you want to learn how to eat healthy? If you do this, you will lose weight without counting calories and feel better every single day. Given that healthy eating can prevent serious diseases like obesity, type II diabetes and heart disease, this advice may save your life. Literally. I don’t like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like. But if you want to label it, call it a “Low-Carb, Real-Food” based diet (LCRF). What Does “Low-Carb, Real-Food” Mean? Let me start by explaining […]
I think it’s safe to say we all want to live happy lives and experience happiness in its various forms on a daily basis. Of course, the concept of happiness can mean many different things to each person. Would you be surprised to know that the process of happiness and how to achieve a better level of happiness is backed by scientific research? In other words, there are things that you can do that will make you happier which have been backed-up by science! Well, if this is important to you, then I have a few examples to share with […]
It’s been known since the last century that antibiotics have been proven to not help you recover from a sinus infection (sinusitis) any faster than a placebo. Still, Americans spend nearly $6 billion every year on health care costs related to sinusitis, according to the National Institute of Allergy and Infectious Diseases. Imagine if you could put some of that money back into your pocket and address a sinus infection from a foundational level. How Sinus Infections Occur Sinus infections occur when the mucous membranes in your nose and sinuses become irritated by a cold, allergy, pollutants or exposure to dry or cold […]
The most common herbs and spices, often added to our favorite dishes for flavor, also have considerable medicinal use. It is likely, these spices and herbs were originally added to foods for this very reason. Most herbal spices aid in digestion as well as prevent and relieve gas. Spices can be used to treat problems from headaches to infection. The next time something ails you, before going to your medicine cabinet, why not give one of these remedies a try. Medicines On Your Spice Rack Anise is very useful for breaking up mucous and is used for hard dry coughs where expectoration is […]
Although many people may see the value in the grain- and gluten-free diet proposed by Grain Brain, getting them to take the final step, to actually make a nutritional change in their life, can often prove difficult. That’s understandable, because the first few days and weeks of making any lifestyle change are challenging. In this case, those who have trouble cite an inability to find gluten-free recipes, uncertainty over conflicting gluten-free food lists, reliance on dining out, or any other of a multitude of issues. So, I decided to write this blog post. 5 Keys to Eating for Better Brain […]
Garlic is well known as a natural health remedy that has long been used to treat various ailments. It is extremely easy to source in most countries and can be consumed cooked or fresh. It is most easily included in your food or can be eaten on its own. You don’t need to limit yourself to fresh garlic either. Garlic powder or dried garlic flakes are just as effective and super easy to keep in the cupboard for everyday use. As you will see from the list below, as well as being a tasty addition to almost every cooked dish, […]
A few weeks ago, the FDA announced a bold new position on antibacterial soap — manufacturers have to show that it's both safe and more effective than simply washing with conventional soap and water, or they have to take it off the shelves in the next few years. About 75 percent of liquid antibacterial soaps and 30 percent of bars use a chemical called triclosan as an active ingredient. The drug, which was originally used strictly in hospital settings, was adopted by manufacturers of soaps and other home products during the 1990s, eventually ballooning into an industry that's worth an estimated $1 billion. Apart […]
“The harmful effects of stress on your health on are not inevitable. How you think and how you act can transform your experience of stress. When you choose to view your stress response as helpful you create the biology of courage. And when you choose to connect with others under stress you can create resilience.” Kelly McGonigal, PhD, and Health Psychologist How You Think About Stress Matters We've all heard that stress is bad for our health. The statistics comparing stress and related health complications is staggering. But what if, just what if each and everyone of us could make stress […]
How To Manufacture The Best Night of Sleep In Your Life written by Mark Sisson and originally published at MarksDailyApple.com, is syndicated with exclusive permission for Healthy Living How To. Ah, sleep: is there anything quite like it? So easily discarded and discounted when nighttime attractions present themselves and yet so dearly missed and pined after the next morning. You’ve heard me say it enough, so I’ll keep it short. A good night’s sleep is the foundation for a healthy, happy, productive existence. Good sleep keeps us lean and thinking clearly. And without good, regular sleep, we just go through life in […]
A brain-healthy, Alzheimer’s-fighting diet, has properties that extend far beyond just decreasing your daily carb load. To truly provide your body with brain-boosting nutrients and vitamins that help stave off brain disease and other illnesses, you should consider a regular regimen of supplements. These seven supplements will go a long way towards helping you with prevention: DHA: An omega-3 fatty acid that represents more than 50% of the omega-3 fatty acids in the brain. Numerous studies link high levels of DHA with a decreased risk for dementia, Alzheimer’s and other brain diseases (view some of these studies here on my […]
“The most wasted of all days is one without laughter.” ―E.E. Cummings Life is to be enjoyed and appreciated, not endured and tolerated. Which is why today is a perfect day to stop tolerating… 1. People who are purposely difficult. Don’t let anyone’s negativity stop you from being happy. Negative company will never give you a positive life. Examine what you tolerate. Every time you subtract negative from your life, you make room for more positive. Happiness is found around encouraging, loving people. Learning to ignore certain people is one of the great paths to inner peace. Life gets easier […]
The mainstream health authorities have an excellent track record of getting things wrong. Since the failed low-fat diet was born in 1977, rates of obesity and diabetes have skyrocketed. New evidence shows that this advice is not only ineffective, but downright harmful for a lot of people. However, despite the studies piling up, the major organizations and their guidelines show no signs of being about to change. Here are 6 reasons why I do not trust the mainstream health authorities. 1. Many of Them Are Sponsored by The Big Junk Food Companies In a perfect world, the people in charge of setting dietary guidelines and educating future and […]
On the Healthy Living How To Facebook page, as a FUN way to engage readers while at the same time educating about the healing power of food, I like to play a little guessing game that starts with CAN YOU GUESS… Can You Guess…The Answer Key CAN YOU GUESS…this super food is rich in Vitamin K2. This little known vitamin plays a role in preventing many serious diseases, including cancer, osteoporosis and heart disease. It also contains CLA, which has anti-cancer properties and supports weight loss. Finally, this super food is a source of butyrate which improves digestive health. ANSWER…Butter […]
There are quite a few natural sweeteners that are perfectly safe to eat. They are low in calories, low in fructose and taste very sweet. Here are four natural sweeteners that are actually healthy. 1. Stevia Stevia is a very popular low-calorie natural sweetener. It is extracted from the leaves of a plant called Stevia rebaudiana. This plant has been grown for sweetness and medicinal purposes for centuries in South America. There are several sweet compounds found in Stevia leaves, the main ones are Stevioside and Rebaudioside A. Both are many hundred times sweeter than sugar, gram for gram. Stevia is very sweet, but […]
I love working out at a gym. Research has clearly shown the benefits of being around other healthy-minded people, and a gym or fitness center is probably the best place to find such a community. I’m sure there are plenty of horror stories from a few of you reading this, but overall, when you actually go on a regular basis, putting yourself in such an environment can be pretty powerful. A membership at a gym or fitness center is a voluntary choice to be part of a “club.” A membership has some privileges, but it also includes some rules. Some are clearly […]
Sitting is killing you. Being sedentary or sitting, is associated with many health risks, including a 112% increase in diabetes risk, 147% increase in cardiovascular disease risk, 90% increased risk in cardiovascular mortality and 49% increased risk of all-cause mortality. (Source) Just one day of sitting decreases insulin sensitivity, which elevates blood sugar and forces the body to produce more insulin to effectively metabolize incoming carbohydrates. Without activity, the body isn't able to clear triglycerides from the blood which leads to cardiovascular risk. Being sedentary, alters 4,500 genes and 34 metabolic pathways that determine how well the body’s cells function. (Source) […]
I'm still in the kitchen preparing for our healthy holidays. Today, I made healthy refrigerator fudge with cranberries and pistachios. Not only is this refrigerator fudge really good, it is easy peasy to make too. In fact, from start to finish these were setting in the refrigerator in less than 15 minutes. This refrigerator fudge recipe is dairy-free. I hope you enjoy it. Before I get to my healthy refrigerator fudge recipe, I wanted to take a minute to talk about “healthy treats” and how they fit within the context of a real food lifestyle. What I Think About Healthy Treats […]
Today’s holiday recipe is for healthy gingerbread pumpkin bars. This is a gingerbread twist on my popular pumpkin bar recipe. These are the perfect ending to a hearty bowl of stew or chili on a cold winter day. For my healthy gingerbread pumpkin bar recipe, I modified a Paula Deen recipe. Instead of all-purpose flour I used nutrient-dense almond flour to make these gluten-free. The original recipe called for vegetable oil, which we know is an unhealthy fat. After testing the recipe, I decided to skip adding any additional fat as the almond flour provides healthy fat and the pumpkin adds plenty of […]
Today's holiday recipe is for healthy chocolate candy cane cookies. Add these healthy treats to your Christmas cookie platter and your friends and family will be none the wiser. For my healthy chocolate candy cane cookie recipe, instead of all-purpose flour I used nutrient-dense almond flour along with a bit of coconut flour to make these gluten-free. Traditional chocolate candy cane cookie recipes call for butter, which we know is a healthy fat, but I swapped it out for coconut oil to make these cookies dairy-free. Instead of regular white sugar I replaced it with my recommended all-natural sugar-free sweetener. Lastly, I […]
Spritz cookies are my Dad's favorite Christmas cookie. I love it when I can still make family favorites into healthy treats by just simply swapping out a few unhealthy ingredients. This Healthy Spritz Cookie Recipe is the perfect example. For my healthy spritz cookie recipe, instead of all-purpose flour I used nutrient-dense almond flour along with a bit of unmodified potato starch to make these gluten-free. Traditional spritz cookie recipes call for butter, which we know is a healthy fat, but I swapped it out for ghee to avoid the milk proteins (I'm allergic). Finally instead of regular white sugar […]
We take clean water for granted. We have clean water to drink, to cook with and to shower with. The harsh reality is that many people around the globe worry each and every day about where they are going to get clean and safe water. This holiday season, I am teaming up with Village Green Network and Charity Water to help bring clean, safe and healthy water to the people of Cambodia. Charity Water works year-round to bring clean water to people in need and uses their resources to enhance the quality of life in impoverished communities all over the […]
I often feel the US has no real “indigenous” foods. Walk into a Thai restaurant and you know what you’re likely to find on a menu. The same would be true of an Ethiopian, Mexican, Italian or Japanese restaurant. What can you expect, walking into an American restaurant? Hot dogs and hamburgers? Yep, probably. These, while being of German descent, have been appropriated by the US and are now probably the closest thing to a true American food that you’d find short of perhaps a Venti Latte. Well, ok, maybe not, Cajun and Creole foods, while certainly having significant influence […]
Make your own healthy body butter with this easy body butter recipe. Popular lotions and body butter products contain unhealthy ingredients which we can easily avoid by making our own. Why a Healthier Body Butter Recipe While I was pregnant with my youngest child, I began transitioning to a diet of almost no processed foods. I’ve been cooking this way for almost two years now, and on my journey to a healthier, less processed life I’ve become more aware of the things I put on my body in addition to thing things I put in my body. I began studying the […]
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The body needs saturated fat. It is necessary for many metabolic processes — cell membranes need saturated fat to function properly and our heart muscle actually prefers using saturated fat for energy. In 2010, a large meta-analysis (21 studies with nearly 350,000 subjects), published in the American Journal of Clinical Nutrition, concluded there is no association between saturated fat and heart disease. This meta-analysis opened the door to embrace what generations before us knew about nutrition, fat is not the enemy in the war on American's waistlines, it's the high intake of processed carbohydrates and excess consumption of sugar and trans-fats. If you […]
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Make healthy tomato soup with only two ingredients, diced tomatoes and coconut milk (or heavy cream). Popular condensed tomato soup from a can contains unhealthy stuff like high fructose corn syrup , wheat flour and flavoring. Flavoring? One can only guess. I say, “yucko”! Check out the video below and give my easy peasy healthy tomato soup recipe a try. I think you'll like it. PrintEasy Peasy 2 Ingredient Tomato Soup Prep Time: 1 minuteCook Time: 5 minutes Yield: 2 Servings Ingredients14.5 oz. Can Diced Tomatoes with Garlic and Onion 1/4 c. Coconut Milk or Heavy CreamDirectionsAdd diced tomatoes and […]
How you respond to stress may be a greater determinant of your future health than even your nutrition or exercise habits. With long work hours and multiple running lists of chores, errands, and other obligations, we live a harried lifestyle in which personal fulfillment comes last and stress runs rampant. Without mental rest and personal replenishment, this type of unrelenting stress, will take a serious toll on our health — unless we choose otherwise. To demonstrate just how serious the stress and health connection is, this study looked at the measure of cortisol in the hair and determined it was a clear predictor […]
What do you get when you combine a professionally trained chef from the Mediterranean and a Paleo Holistic Nutritionist? An absolutely gorgeous, newly released digital cookbook — Mediterranean Paleo Cooking. In addition to the Cinnamon Braised Beef recipe below, this one-of-a-kind cookbook includes 125 mouth-watering healthy recipes that are sure to wow your family and friends. I met the authors of Mediterranean Paleo Cooking, Caitlin Weeks, from Grass Fed Girl and her husband Nabil, in 2012, on the Low Carb Cruise. Caitlin and I became fast friends and have been blogging buddies ever since. Caitlin and Nabil have been tirelessly working on […]
We've all heard the saying, “laughter is medicine”, but is it really true? According to actual human studies, it is! In addition to relaxing the body and releasing feel-good endorphins, laughter appears to be a powerful influencer on the immune system. While there are several studies looking at how laughter can keep us healthy, one study in particular, looked at the effects of watching a humorous video on the immune system. Blood markers were measured before, during and after. The results — after watching for an hour, the human body produced an increase in what are called natural killer cells (cells innate to […]
Omega-3 supplementation plays an important role in health and performance throughout life. These nutrients are most often associated with heart health, but they do far more than that. The following are 9 important benefits omega-3s play in the health of the very young, very old and everyone in between. Read this, then go take your fish oil! 1. Increased Protein Synthesis Omega-3s are most well-known for their effects on inflammation and heart health, but they actually have a powerful effect on increasing protein synthesis, one of the key factors in muscle growth. Of the two most important omega-3s, DHA and […]
Have you spotted them yet? You know, cranberries. Have you spotted them at your local market? I'm going to let you in on a little secret. I am at the bottom of my cranberry stock pile from last fall, just in time to stock up again. Yes, from last year. Here's what I do, I wait until right after Thanksgiving, when the cranberries go on sale, then I stock up. Fresh or frozen, doesn't matter, they all end up in my freezer. That's my tip of the day. What's So Great About Cranberries? Health experts agree there is a clear association […]
According to the National Headache Foundation, migraines affect more than 28 million people. Almost half experience chronic migraines. And magnesium deficiency could be one of the main causes. Migraine sufferers typically experience pain on one side of the head, accompanied by nausea and sensitivity to both light and sound. Migraines can occur at any time, but morning time is typical and can last from hours to days. There are two types of migraines; classic and common. Classic migraines are characterized by an aura, light spots that occur just before the onset of the headache. A common migraine is one that […]
I don't know about you, but I'm ready for the weekend! This week has been a test of my resolve to not overreact and handle life stressors in a healthy way. The week started with my mom, who has Lewy Body Disease, having a seizure and being hospitalized. A few hours after the call from my dad, my oldest son, Jacob called to tell me his car had to be towed and was in need of repair. This on the heal of spending $2,000 last month on his lemon. I was literally on the phone with Jacob when my other […]
We've all heard the catchy jingle, ♫ Ch-Ch-Ch-Chia ♫, sung during a television commercial for Chia Pets, the kitschy Christmas gift that sprouts plant-like hair. Yes, the same chia seeds that puts hair on a terra-cotta replica of Homer Simpson's head is also an amazing ancient seed full of nutritional benefits. Super Food: Chia Seeds History Chia seeds were originally cultivated by the Toltec and Teotiahuán civilizations. Later with the arrival of the Atzecs and Mayans in Mexico, chia became a dietary staple. Chia was not only recognized for its nutritional qualities but also for its invigorating properties and viewed as a sacred food and medicine. Aztecs used […]
It's only fair, since we celebrated National Dog Day last August, that we pay homage to our feline friend, Kirby the Kitty. Yep, today is National Cat Day! Recently, I shared the sorry tale of how we almost lost Kirby due to flower poisoning. Yes, you read that right, lilies (along with other plants) are toxic to cats. I think the close call brought us all affectionately a little closer together. Although, Kirby still lives up to his nickname, Krabby, on occasion. Kirby came into our lives as a teeny tiny little kitty. Nothing like his current “sturdy” svelteness. I […]
Diabetes. Insulin resistance. Carbohydrate intolerance. Blood sugar problems. These terms come up frequently in the news, radio and the web. Often, they’re used in ways where it is expected people understand what they mean. Unfortunately, that’s not the case. If a term like insulin resistance doesn’t mean much to you, you’re likely to tune out the message surrounding it. You don’t need to be a Diabetologist or Endocrinologist to understand the fundamentals of insulin resistance. In fact, if you do understand the fundamentals of this condition, it’s more likely you’ll go out of your way to steer clear of it. Guide to Insulin Resistance […]
As the fascination with a low-fat diet fades into history, along with VHS tapes and New Kids on the Block, three diets are getting more attention – the Mediterranean diet, Low-Carb and Paleo. Is one superior compared to the other two? Unfortunately, no one has performed a solid research study comparing these three diets. Personally, Vanessa and I lean toward Low-Carb and Paleo over the Mediterranean Diet for reasons I’ll explain below. First, a little overview on each. The Mediterranean Diet Of the three styles of eating, the Mediterranean diet has received the most research attention. However, a significant amount […]
As someone who has been in the fitness industry for most of my career, I have met a lot of women over the years who love their group fitness classes or who live for cycling or running. They schedule their weeks around their cardiovascular training, almost to the point you’d think they were addicted to it. In addition to their strong affinity towards chronic cardio, many also admit an overwhelming addiction to sugar. Some love candy, others love cereal. Still others snack on bagels, crackers, cookies, or their kids’ snack food. I’m not saying all women who love group fitness overdo […]
I've mentioned on a few occasions my mother has a form of dementia called Lewy Body Disease (LBD). The most common response I get when I tell people this, besides a look of puzzlement is, “what's that?” Admittedly, I had never heard of the disease myself, until about six years ago, when my mother was diagnosed. So, for those that don't know, LBD is actually a common form of dementia; maybe even more common than Alzheimer's. However, it is most often misdiagnosed. Lewy Body Disease is often misdiagnosed, as there is no easy way to easily confirm the diagnosis. It […]
I eat meat. Animal protein is a really important part of a healthy diet. I eat vegetables as well. And nuts and seeds. And on the days I lift weights, I eat non-gluten, starchy carbs. With the research studies, books and other information I’ve read, I plan to keep eating meat as a way to achieve optimal health. I expect someone will write the typical response of, “haven’t you read The China Study?” Truth be told, I’m plugging away at the book. I’m about halfway through it right now. It’s a slow read because I end up highlighting chunks of […]
It's been a dreary, drizzly, cold, wet, rainy day here in the city. Perfect weather, to stay cozy in my sweats, turn the oven on and do some baking. Since the season of pumpkin has been declared, I've been stockpiling my favorite pumpkin in the pantry. I just so happened to have an open can in the fridge, leftovers from making a few cups of Pumpkin Spice Hot Buttered Coffee, that needed to be used up. Just the perfect amount for my newest seasonal healthy recipe, Pumpkin Spice Chocolate Chip Bread. I recently spotted a new product on the shelf […]
It is common for both women and men to have lazy glutes. For the most part, this is due to what is called quad dominance. Basically, all that means, is the front part of the thigh is stronger than the rear. This happens, due to excessive sitting (which causes tight hip flexors), weak core muscles and improper form on lower body exercises. Genetics also play a role. Quad dominance and flat butt syndrome go hand in hand. There are various corrective exercises that can be done to teach the glutes to “wake up” such as tube walking and glute bridges (perhaps […]
As Zig Zigler often said, “good things are seldom cheap, and cheap things are seldom good.” When it comes to nutritional supplements, that statement couldn’t be truer. Just as with processed food products, consumers are misled every day by companies pimping low-quality nutritional products. Have you ever wondered why once-per-day multivitamins can be as cheap as $8 per month, where professional quality multivitamins can be as much as $30-60 per month? Or how a massive bag of one brand of protein powder can be 1/3 as much per pound as another brand? Part of the difference in savings stems from […]
Yes you read that correctly, Pumpkin Spice BUTTERED Coffee. Think about it for a moment. What happens when you churn cream too long? You get butter. Only in this recipe, I used ghee, which is butter with the milk proteins removed. The end result is still a healthy, creamy, seasonal drink that is sure to rival your favorite coffee shop's version. For a dose of reality, I took a peek at the nutritional information for Starbucks' pumpkin spice latte. Holy SUGAR, Batman. In a 12 oz. drink there are 37 grams of the stuff. Sugar is far more than just […]
Healthy Living How To reader and friend, Kelsey, requested a recipe for a seasonal favorite, healthy Pumpkin Walnut Drop Scones. It is my understanding that after checking out various methods, recipes and pictures, scones aren’t universal. Some are soft, some are crusty and some are crumbly. These are a bit of all three. The recipe as written, does form a bit of a crust on the bottom and on the outside but remain soft on the inside with a slight crumb. Enjoy with a cup of hot coffee or tea and these hit the spot. Phytonutrients & Pumpkin Phytonutrients are neither […]
It was eleven years ago, this month, that I was introduced to Zig Ziglar. Tom and I were newly dating, and he being the business man that he is, had quite the collection of business, leadership and motivational books and tapes. We were getting in his car, when I sat on a case of 12 cassette tapes, with Zig Ziglar's picture on the front. It was a leadership course Tom had been listening to on his commute to and from work. I teased Tom at the time, but came to admire his intrinsic motivation for self-development, and later became a […]
Welcome to the new Weekly Q & A at Healthy Living How To. Each week I will pick three questions in my mail bag and answer them here on the blog. Read all posts in this series by clicking here. Let’s get started! Hormone Help & Raw Milk Question Hi Vanessa, First of all, your site has helped me immensely!! Thank you for what you do! I have done a self diagnosis and believe I may be suffering from Adrenal Fatigue. I'm a 35, married mother of 4 young children. Anxiety has always been an issue for me my entire life. I […]
There is healthy opportunity all around us — sometimes it bites us in the butt and other times we have to look for it. Here's a healthy idea — today look for the opportunity to move your body and get in some steps. I shoot for 10,000 a day. Don't fight for a close parking spot, instead park far away from the door. Take the stairs instead of the elevator. If on the phone, instead of sitting, stand and pace back and forth. Shorten your lunch break by 10 minutes and take a walk. Meeting a friend for coffee? Meet […]
Bone broth has been a classic remedy for the common cold and flu for ages. In addition to being a cure for upper respiratory ailments, it also promotes healing, supports digestion, contains highly absorbable minerals, bolsters bone and joint healing, aids in detoxification and supports the immune system. Real bone broth is the best base for any homemade soup — today's healthy recipe is no exception. I started with a base of chicken bone broth, added pumpkin, coconut milk, turkey, mushrooms, onion and garlic, then amped up the healing properties with seven spices and voilà — 7-Spice Pumpkin Turkey Soup. 7 […]
Are you up for a healthy challenge? Let’s start the holiday season off with a commitment to living healthy in mind, body and spirit with a NO CANDY PLEDGE! During the month of October make a commitment to your health to just say no to pre-packaged Halloween candy, sweets, treats and desserts. Here's how it works Print off the pledge, read it, sign it and then post it in a prominent place. Using the Rafflecopter widget below, say “YES” to the pledge. Each successful day, come back and enter in the Rafflecopter widget for additional entries (we are using the […]
Days like today are why I love fall in Minnesota. Blue sky, sun shining and a slight crispness in the air, makes for perfect walking weather. This morning we went for a walk along the Mississippi River. We are just a few short blocks away from a scenic and historic bridge that separates downtown Minneapolis and the St. Anthony neighborhood as well as a wonderful walking path that sports some gorgeous views. Come along with us on our walk… Kind of out of order, but wanted to show you the St. Anthony Falls first — not only beautiful but peaceful […]
Ahhhhh! As in Delicatahhhhh. Oh how I adore thee. I realize 'tis the season of pumpkin, but man oh man, if you haven't ventured out and tried this winter squash variety, listen to me — just do it. Do it now. If you turn your nose up to squash, I can relate, I used to as well, but you have to believe me on this variety, delicata is DELICIOUS. Slighty sweet with a creamy pulp, this winter squash has a taste reminiscent of corn and sweet potato. Delicata can be used as a vehicle for any variety of stuffings or […]
If it's true that cats have nine lives, then our kitty Kirby, affectionately known as Krabby, has seven left. He used up his first life after he mysteriously went missing for an afternoon, only to be found a few houses down. I had visions of him frolicking in the farmer's field behind our then home, scaring the geese and on the prowl for mice. I thought he was having so much fun being a hunter that he was happy to leave his domestic life behind. Apparently my imagination was much wilder than his and a happy reunion ensued. Kirby's second […]
I've held off long enough — it is after all the last week in September — time to start baking with pumpkin. Today's very simple recipe is a dense and moist pumpkin bar. It is so good, no cream cheese frosting is necessary. These are best completely cool and even chilled a bit in the refrigerator. I topped mine with a dollop of dairy-free whipped cream, but my son enjoyed his alongside some bacon and eggs — an after school snack of sorts. Let the pumpkin season begin! PrintPumpkin Bars Prep Time: 10 minutesCook Time: 45 minutes Yield: 15 ServingsServing […]
Since moving downtown a month ago, we've been looking forward to today — the first home game for our Minnesota Vikings. Not only did we have two tickets to the game, we were able to walk the 7 blocks or so to the field, on a very beautiful early fall day. Lots of people in purple. We were short a ticket, which was no big deal, I just walked with the guys to the stadium and dropped them off, then walked home. Our team hasn't done so hot this season, but it was still fun to be among the festivities […]
Welcome to the new Weekly Q & A at Healthy Living How To. Each week I will pick three questions in my mail bag and answer them here on the blog. Read all posts in this series by clicking here. Let's get started! Ghee Question Hello Vanessa. I enjoy reading your blog. Having stayed away from dairy for many years, I'm now thinking of trying ghee. I had a bout with Crohn's disease and it was advised to eliminate dairy. Through the years, I've also read that dairy may be problematic in other conditions also. Do you find for yourself that ghee causes no problems? […]
Welcome to the new Weekly Q & A at Healthy Living How To. Each week I will pick three questions in my mail bag and answer them here on the blog. Let's get started! Grape Seed Oil Question Hi Vanessa, I thought grape seed oil wasn't a good choice, but I see it popping up in some low-carb/paleo/primal recipes. Will you please clarify for me? Thanks! Linda D. Answer You are wise to question the use of grape seed oil. Derived from grapes and primarily a polyunsaturated fat, the drawback of grape seed oil is its omega-6 content. One tablespoon of […]
Here's a simple kitchen trick…whisk together equal amounts of tomato paste and balsamic vinegar for The Easiest BBQ Sauce EVER! That's it. Ridiculously easy, I know. This is perfect whether you want a little or a lot. […]
School is back in session, Monday night football has started and signs of fall are popping up everywhere (I’m not talking about the Halloween display at Costco – that’s been up since July 5th). You know what this all means don’t you? It’s the start of the cold and flu season. I can’t even pull into our local conventional grocery store without being bombarded with 15 signs for the flu shot, not that their marketing techniques have ever worked on me. I’ll save the flu shot debate for another post, because today’s blog post is about how to support your […]
I am an obsessed woman. Obesessed I tell you…with my homemade Fajita Seasoning. I know, I know, of all the things I could be obsessed with, it's just a mix of simple spices. I am chalking this one up to my Mexican heritage. I've been sprinkling this on everything, including my morning eggs. I shared my healthy Fiesta Breakfast on Instagram and the Healthy Living How To Facebook page — it was so well received I thought I'd better get the recipe up and in my recipe index as well. This is such a simple solution to a real (healthy […]
Yes! Yes! Yes! In the early phase of recovering from adrenal fatigue, I did a lot of feeling sorry for myself. I also would say out loud several times a day how tired I was or how miserable I felt etc. I sulked and would say to my husband, why me?! Then I started learning more and more about the battlefield of the mind and how I was prophesying my ill-health instead of my recovery and future robust health. The devil had me right where he wanted me. Down in the dumps, miserable and defeated. I made a commitment to […]
Labor Day signifies the end of summer and back-to-school for many. For those fashion conscious, it was once considered the last day to wear white (I remember that “rule” back in the '80s). My son, would say Labor Day is the beginning of football season. While all these events are marked by Labor Day, the true spirit of the holiday, is to recognize as well as provide rest and relaxation for the American workforce. I hope you find time today to do just that. Have a happy and healthy Labor Day! May you always have work for your hands to […]
Today is perhaps the most delicious holiday to be celebrated, International Bacon Day! Not much is required, other than cooking, eating and enjoying bacon. Some of us celebrate this holiday daily (or at least several times a week), but if you need an excuse to enjoy some thick-cut smoky and salty bacon, today is the day. I know what you are thinking…that I somehow made this holiday up. However, I assure you, this is no joke. International Bacon Day, originated in Bedford, Massachusetts, created by three graduate students in the year 2000. The holiday caught on and since then, has […]
I'm baaaaack! I missed you all, my faithful readers. It's been a whirlwind these past two weeks. We have effectively downsized and moved from the suburbs to the city. A 10 year dream has come to fruition and everything we own now fits within the confines of a 1,200 square feet condo in Minneapolis. I know some of you are anxious for photos of our new digs, and believe me, I can't wait to share them with you, however, we are waiting on a few more pieces of furniture to be delivered next week. After a mini blog vacation, I […]
I recently spotted these adorable pears at our local natural foods co-op and knew I had to snatch up a few. They were labeled organic Conference Pears. At less than 2 oz. a pear, they are the size of a large strawberry. I tried doing some research on this variety, but came up with very limited information, and am beginning to think these were mislabeled. According to this site, conference pairs have a long thin neck, and as you can see from the photos below, my mystery pears are quite the opposite. Can anyone help identify these for me? Update Thanks […]
At the beginning of the summer my husband made a career move. This has been the biggest blessing for our family and a major change in our lifestyle. Prior to this change, each day, Tom faced a long commute, an hour or longer in traffic one-way. He was leaving the house before 6am and not getting home until after 7pm. We are sticklers for good quality sleep which means a strict 9pm bedtime. As you can imagine, our weekdays didn't leave us much time together. We were committed to keeping our weekends sacred and were very protective of them. We […]
Barbecue ribs are quite possibly my son B's favorite food. It is super easy to make the sauce and even easier to make the ribs using the low and slow oven method. Plus the house smells amazing all afternoon. I did a little tweaking to my healthy BBQ Sauce recipe and today's version is new and improved. I make the sauce using my Vitamix, which has a “hot soups” option on the dial. This heats, processes and thickens the sauce in about 5 minutes. If you don't have a Vitamix, no worries, I will give you another option in the […]
Well hello my friends, it's been a whirlwind of personal obligations over the past week, which has kept me from doing what I love to do — blogging. A week without a post is far too long for my liking. One of the healthy living habits I encourage, is to develop outlets that allow creativity. For me, everything that goes into my blog, is such an outlet. I find when I am creative, my mind is calm, almost carefree, and I have a sense of peace as well as purpose. As an introvert I have found, that after a period […]
Have you reversed any health problems by changing your diet? This was a question I posed to my Healthy Living How To Facebook Fans this week. The response was overwhelming! Honest to God, I read each one and got overcome with emotion. It never ceases to amaze me the power of the fork. Whether that be for the good or the bad. The human body is wonderfully made and it wants to be healthy and whole and can be with the healthy real food. I believe it with all my heart. Speaking of which, it literally breaks my heart to […]
The body’s reaction to stress is called the “stress response”. Without this finely tuned process, we would not be able to get through a day. However, our modern-day high-tech, fast-paced lifestyles have elevated stress to epidemic levels. Our lives have become littered with psychological, physical, nutritional and environmental stressors, which in turn assault our body with chronic levels of stress hormones. Initially, there is some ebb and flow, but eventually, when stress becomes chronic, stress hormones are continually produced and released into the bloodstream which can result in a condition called adrenal fatigue. Adrenal Fatigue Do you suffer from all […]
In the corner of our dining room, in front of a large window, is my setup for taking food photos for Healthy Living How To. The setup is nothing fancy, it's just an old Ikea Lack table, with a piece of barn wood on top. Today, I caught our kitty Kirby, lounging on the table — he was just meowing for me to take his […]
According to a new study published in the journal Nutrition, the lion’s share of calories, in American adult and adolescent diets, comes from — soda. Yes soda. Source Let’s take a closer look at Americans’ beverage of choice. An average 12 oz. can of soda has 150 empty calories. Empty, because all of those calories, derived from sugar, provide the body with no nutritional value and in fact actually deplete the body of vital nutrients. Just one can contains 39 grams of sugar, of which 70% or 22 g is fructose, the remaining is glucose. Most sodas are sweetened with high-fructose corn syrup […]
The other night I had a pound of grass-fed ground beef thawing and I was in need of some healthy inspiration. We have tired of our weekly burgers, taco salad and ground beef bowls. So, I polled the Healthy Living How To Facebook fans for some ideas. When my friend Susan suggested “crack slaw” — an old low-carb favorite — my wheels started spinning. Instead of slaw, how about cabbage noodles, made using my spiral veggie slicer. To give the dish an Asian flair, I decided to spice it up with almond butter chili sauce — the same sauce I […]
We hit the foodie jackpot this weekend, as our Whole Foods had a sale on 100% grass-fed ground beef, organic strawberries, and wild caught lobster tails. I have to admit, this was the first time we've ever bought and made lobster tails. At half-price, they were worth the splurge. And since making them was so incredibly easy, and equally as tasty, I plan to indulge again the next time they are on sale. The young gal who was sampling the lobster tails said she oven-broiled the tails to prepare them. I fully intended to do the same, but then it dawned […]
At the request of Healthy Living How To reader, Judy, I made a short video to show you how easy it is to make dairy-free whipped cream with canned coconut milk a little vanilla stevia and an iSi Cream Whipper. If you aren't sensitive to dairy, then go all out and use real heavy whipping cream. Dairy-Free Whipped Cream Ingredients 1 13.5 fl oz. can Coconut Milk 15 drops Vanilla Stevia Directions Vigorously shake coconut milk then chill in refrigerator for 8 hours. Remove from refrigerator, shake really well again. Pour coconut milk into iSi Cream Whipper Add stevia drops. […]
Pulled pork is a weekly staple in our house. It is both easy and quick to make using a pressure cooker and turns out delicious and moist every time. It can be spiced up any number of ways — carnita or taco seasoning, barbecue sauce, ketchup (yes ketchup) or just good ol' Celtic sea salt and fresh ground black pepper. We make a meal of pulled pork and a pile of broccoli drizzled with ghee and garlic salt. Which, by the way, I make the broccoli in the pressure cooker as well. The best part about pulled pork, is the […]
A few weeks back, my friend Lisa tagged me in a photo on Facebook. The photo was of her three adorable children, sitting at the breakfast table, eating cookies! These weren't just any ordinary cookies, they were my healthy Almond Butter Chocolate Chip Cookies, with an added twist. Lisa added bacon to the recipe and her kids loved them. I knew I had to give Lisa's bacon twist a try…this weekend I made a double batch, and let me tell you, they did not disappoint. This is not a new recipe, however, for the sake of filing it away in […]
We did our weekly food shopping this afternoon and organic blackberries were on sale! WooHoo! They are one of my favorite fruits. Beautiful food gives me the chance to practice my photography skills and I did just that. Aren't they gorgeous?! My photo taking set-up, is an old Ikea Lack Table with a piece of barn wood on top, positioned next to a big window for natural light. It sits relatively low to the ground. The wicker basket in the picture below is actually under the table. And right there at my feet is my faithful friend Gizmo. Click here […]
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Custard-style or French ice-cream starts by making a custard with eggs. While this style of ice-cream is most definitely delicious, it takes more time to make. And quite a few people these days are allergic to eggs. Philadelphia-style ice cream, is made without eggs, requires no cooking and all around is easiest to make. No matter which ice cream style you prefer, homemade ice cream, fresh from the ice cream maker, is not only the best-tasting but the healthiest as well. Now, don't despair if you don't have an ice cream maker…I just so happen to be giving away a […]
All About Sweet Potatoes Source ♥ The sweet potato is not a member of the potato family but rather of the morning glory family. ♥ There are nearly four hundred sweet potato varieties. Their flesh may be white, yellow, or orange, and the thin skin may be white, yellow, orange, red, or purple. ♥ Sweet potatoes are native to Central America. They have been consumed since prehistoric times, making them one of the oldest vegetables known. ♥ In the mid-twentieth century, the orange-fleshed sweet potato was introduced to the United States and given the name “yam” to distinguish it from the white-fleshed sweet potato […]
According to a new study published in the journal Nutrition, the lion's share of calories, in American adult and adolescent diets, comes from — soda. Yes soda. Source Let's take a closer look at Americans' beverage of choice. An average 12 oz. can of soda has 150 empty calories. Empty, because all of those calories, derived from sugar, provide the body with no nutritional value and in fact actually deplete the body of vital nutrients. Just one can contains 39 grams of sugar, of which 70% or 22 g is fructose, the remaining is glucose. Most sodas are sweetened with […]
Tom and I have wanted to try stand up paddle boarding for some time. Living in Minnesota, the Land of 10,000 Lakes, the summer months are the time to splash in the water. However, I think my in-laws and Tom would say, Burntside Lake, in Ely, MN, my husband's hometown, is the best lake in the state. So, over the holiday weekend, we rented boards for the day, loaded them up in the truck and headed to the lake for some fun in the sun. We rented three boards, although one was missing its fins and didn't really steer straight […]
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When I started Healthy Living How To a little over two years ago, I owned a point and shoot camera and knew nothing about taking photos. Although my intention was always to be more than a food blog, the beginning days were about building my healthy recipe database. I get a good chuckle when I look back at some of my early food photos. Yikes! As my blog grew (and I was sure I was going to stick with this blogging thing) I graduated from a point and shoot to a bridge camera and with a little researching my photography […]
Popsicles bring out the kid in everyone! Avoid the unhealthy ingredients in store-bought popsicles like high-fructose corn syrup and toxic food dyes and instead make your own healthy popsicles. It's super simple and all you need is a few ingredients. I hope you enjoy this recipe as much as we have. Here is my super simple recipe for making Fruit Creamsicles! I have made this with frozen blueberries, peaches, raspberries and strawberries. My 9-year old niece said they were the best tasting popsicles ever! A few recipe notes… ♥ I prefer this brand of coconut milk because it comes in a […]
I had my dad snap this picture today of my mom and me at the Mayo Clinic this morning. It makes me cry just looking at it. Will update on her progress for friends and family sometime this afternoon or tomorrow. It was a long three days for her, she had her annual routine tests, MRI, Pet Scan, EEG, Cognitive Testing, concluding today with a meeting with her neurologist to discuss changes and how to continue to manage her symptoms/disease going forward. Poor mom, could hardly keep her eyes open and slept in my arms while the neuro discussed with […]
Even though the majority of the Healthy Living How To readers are female, today's blog post, written by my special guest, Brad Shepherd from Fooduciary, is for men. Well, not just for men, but rather written from the male perspective. Ladies, if you have men in your life who balk at the idea of eating real food, then perhaps you can share this post with them. Real Men Eat Real Food Three years ago I joined my wife on an elimination diet that was to be a pivotal moment in both of our lives. My wife had hit a brick […]
We’ve all heard the catchy jingle, ♫ Ch-Ch-Ch-Chia ♫, sung during a television commercial for Chia Pets, the kitschy Christmas gift that sprouts plant-like hair. Yes, the same chia seeds that put hair on a terra-cotta replica of Homer Simpson’s head is also an amazing ancient seed full of nutritional benefits that makes the perfect light and sweet summer dessert. No baking required. Chia seed pudding is an easy to make, fun to eat, healthy treat. About Chia Seeds ♥ Chia seeds were originally cultivated by the Toltec and Teotiahuán civilizations. Later with the arrival of the Atzecs and Mayans in Mexico, chia became a dietary staple. ♥ Chia was not […]
According to the University of California Davis Research on Gratitude and Thankfulness, grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress. People with a strong disposition toward gratitude have the capacity to be empathetic and to take the perspective of others. They are rated as more generous and more helpful. Grateful people place less importance on material goods, are less likely to judge their own and others success in terms of possessions accumulated and are less envious of others. So how does one take a daily dose of Vitamin G? […]
Several weeks back I created a healthy version of Teriyaki Sauce. No wheat. No gluten. No sugar. No soy. It was pretty darn good if I do say so myself. My soon-to-be 17-year-old son, Brodrick, was dipping just about everything in it. Safe to say the recipe was a keeper. There was only one problem, I lost the recipe. I take that back, I lost the scratch piece of paper I scribbled the recipe notes on. Until yesterday, after shuffling through my many spiral bound journals (I'm kind of a junkie when it comes to pretty notebooks), when it so […]
Yep! It's true. June 17th is really Eat Your Vegetables Day! I love me a food holiday with no need to healthify (like we did for National Donut Day). Vegetables are healthy all by themselves. While I think it is universally accepted that vegetables are healthy what most don't know is vegetables are medicinal as well. Yep, food is medicine. Don't believe me? Check out this TEDx, which has been viewed well over 1 million times, where Dr. Terry Wahls shares how she cured her secondary progressive Multiple Sclerosis with a diet rich in vegetables. She went from wheelchair bound to riding […]
Confession. It took every ounce of my discipline to get in 10,000 steps yesterday. With my partner in healthy crime out-of-town, my motivation to move was missing. To be perfectly honest, I would have been happy as a clam sitting on the couch watching Law & Order SVU re-runs all day long. I had lots of excuses. Starting with the fact I winced every time I walked, due to a heavy leg workout on Friday. Even though I knew getting some very low-level aerobic activity would help with the muscle soreness, sitting on the couch was much more appealing. The […]
In 2010, a large meta-analysis (21 studies with nearly 350,000 subjects), published in the American Journal of Clinical Nutrition, concluded there is no association between saturated fat and heart disease. Still not convinced? You can read these two articles found right here at Healthy Living How To… Is Artery Clogging Fat Really Healthy Saturated Fat, Carbs & Cardiovascular Disease Or this small collection from some of my favorite resources… 8 Reasons Saturated Fat is Good For You How did we come to believe saturated fat and cholesterol are bad for us? The Definitive Guide to Saturated Fat The Diet-Heart Myth: […]
The little girl on the far left, well, that's me. As if you couldn't tell. I used to be a dancer. No really. I danced at one of the well-known dance studios in Minnesota from the time I was a toddler until I graduated from high school. Tap. Jazz. Ballet. I wasn't “that” good, but my mom used to tell me I was more “naturally” talented than my sister. I don't dance anymore, but I can still do the times step. Tom was a ski jumper. I don't know the specifics, but he probably started ski jumping at the same […]
When it comes to living a healthy lifestyle, sleep has to be right up there at the top of healthy habits to implement. If you aren't getting adequate, consistent sleep, you are essentially altering your cells in favor of aging and disease. Sleep is not a luxury, but a necessity for good health. Sleep and Stress: Why You're Not Sawing Logs When the body is under stress, cortisol, epinephrine and norepinephrine are produced by the adrenal glands. We need proper amounts of these hormones for a healthy stress response. It is when stress is excessive that these hormones have a […]
Happy National Donut Day! I love taking a “food holiday” and making it healthy. No reason we need to sabotage our healthy lifestyle with yucky unhealthy donuts. Instead, celebrate National Donut Day with my healthy spin on chocolate cake donuts, gluten/grain-free, sugar-free, low-carb donuts. If chocolate isn't your fancy, I also have recipes for Cinnamon Donuts and Pumpkin Donuts. KETO KITCHEN: CHOCOLATE COCONUT CAKE DONUTS…Let me know if you give this recipe a go!!! ???????? #ketoaf #vrrlive Makes 6 Donuts | 3 Net Carbs Each • 1/4 c Coconut Flour • 1/4 c Cocoa Powder • 1 tsp Baking Powder […]
I was invited to be a guest on the Health Nuts Podcast hosted by my friends Caitlin Weeks and Mary Vance. We recorded the podcast this afternoon and had a great discussion on adrenal health. See podcast notes and scheduled air time below. The show is scheduled to air Friday, June 7, 2013. You can listen to the Health Nuts podcast on PodBean or by clicking below. Podcast Powered By Podbean Podcast Notes When did I first notice something wasn’t right and how did I come to realize it was adrenal fatigue? Why do I think adrenal fatigue isn’t addressed in conventional medicine? […]
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Today's recipe for healthy Kung Pao Chicken was created for the P.F. Chang's Recreation Round-Up hosted by the Paleo Parents. Click here to check out all these awesome healthy Paleo Asian inspired options: Mongolian Beef Shrimp with Garlic Sauce Lemon Chicken Ginger Chicken with Broccoli Lettuce Wraps Mu Shu Pork Asian Cauliflower Fried Rice Pad Thai Kung Pao Chicken Click Here To Pin Healthy Kung Pao Chicken PrintKung Pao Chicken Prep Time: 5 minutesCook Time: 15 minutes Yield: 2-4 Servings Ingredients1 lb. Boneless Skinless Chicken Thighs Sauce 2 Tbsp. Sriracha Sauce 2 Tbsp. Coconut Vinegar 2 Tbsp. Coconut Aminos 1 […]
Today we took our Jacob shopping for his first car. My brother referred us to a very small used car operation that a hunting buddy of his operates. We were quite surprised and a bit confused when we pulled up. There was no advertising outside or flashy signs. Not a car lot in sight. I double-checked the address to make sure we were in the right place, and we were. It was a small two office operation, wood paneling from floor to ceiling, and unbeknownst to us a garage in the back with about 20 cars or so in it. We […]
Do you ever stop and give thought to the chatter in your head? Did you know, we believe more of what we hear ourselves say than anything else? It's a well-documented fact of human nature! One of the things I learned, on my healing journey, was to talk back to the negative voices in my head. My inspiration and the expert in the battlefield of the mind, is my friend Joyce. She even wrote a book titled Battlefield of the Mind. Love it! Never in my life, did I ever stop to pay attention to the thoughts I had swirling […]
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As if I need an excuse to indulge in a bunless burger… Today is National Burger Day! To celebrate the occasion, my handsome husband took me on a lunch date to Burger Jones for the “Best Burger in the Twin Cities”. I ordered a naked burger (that means without the bun), pink, with applewood smoked bacon and peanut butter. Don't knock it until you try it. It is simply amazing. Tom got a naked bison burger with goat cheese, bacon, fried onions, lettuce and tomato. No veggies on the menu with the exception of mixed salad greens. We both got […]
The birth control pill (BCP) along with female sterilization has been the leading method of birth control since 1983. According to the CDC, 82% of women have used oral contraceptives, at some time in their lives. (Source) Unfortunately, oral contraceptive are not without health consequences. Hormone Disadvantages In her book, The Hormone Cure, Harvard-trained gynecologist, Dr. Sara Gottfried, lists some disadvantages of oral contraceptives, including: BCPs do not help with PMS and may make it worse. The exception is for those BCPs that contain drosperionone, a synthetic progestin. However drosperionone is related to a six- to sevenfold increase risk of […]
Looking for a healthy drink? I've got one that is sure to both quench your thirst and improve your health at the same time. Pomegranate Kombucha. If you are new to “booch” or have never heard of this fermented elixir, I assure you, the health benefits of kombucha are simply amazing. For my fellow home brewers, I'm currently brewing my fifth batch of this Pomegranate Kombucha. It is by far my favorite. I hope you give it a try. PrintPomegranate Kombucha Yield: 1 GallonServing Size: 8 oz. Ingredients1 gallon Filtered Drinking Water (minus 1 cup) 8 bags Pomegranate Green Tea 1 c. […]
Today, I want to introduce you to my friend Jen, founder of Jen's Wellness Corner. Our paths crossed about 7 years ago in Sugar Land, TX where we both worked as personal trainers for Life Time Fitness. We lost touch for a period of time when we both moved; I ended back in my home state of Minnesota and Jen, a bit more adventurous, made Sydney, Australia her home. Over the past year or so, we've rekindled our friendship, thanks to our weekly Skype chats. I asked Jen if she would be interested in writing a guest post for Healthy […]
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Today's blog post answers the question I regularly get from my readers…what cosmetics do you use? According to the Office of Cosmetics and Colors at the federal Food and Drug Administration, a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without an approval from FDA. Personal care products are manufactured with 10,500 unique chemical ingredients, some of which are known or suspected carcinogens, toxic to the reproductive system or known to disrupt the endocrine system. Though some companies make products that are safe to eat, others choose to use dangerous ingredients like coal […]
It's been awhile since I did a “Sunday Snapshot” post…thought I'd get back into the habit of sharing a little more of “personal me”, with you all, in pictures (sorry for the cell phone pics, next week I'll use my camera). Yesterday, we made a road trip north, to visit Tom's brother, sister-in-law and our adorable niece. After a sweaty workout and a quick shower, I was dressed and ready to go. Sorry for the gross bathroom pic… it's all I got though. Bummed too, because the outfit is from my favorite store, a pair of cropped jeggings and a […]
Celery has long been used for medicinal purposes, dating back to the 9th century. The first recorded use of celery as food was in France in 1623 and then later in the 19th century it was introduced to the United States. During this time period, celery became an exotic food important to the “class” conscious consumer. Serving celery at your dinner party was a sign of socioeconomic status. This vegetable was so important it was often displayed in a “celery vase” with a prominent presentation on the table. Although we don’t think of celery as medicine or even as a sign of […]
I've shared this recipe before, in cupcake form…due to the rave reviews from family and friends, it's been my “go to” healthy chocolate cake recipe. I like cupcakes for easy portion control, however, when it comes to presentation, a double layer frosted cake wins, hands down. Yesterday, for Mother's Day, we gathered as a family for a backyard barbecue at my sister's house. I was in charge of salad and dessert. I made our favorite Salad with SASS and then I made this healthy chocolate cake. I'm calling it Double Mocha Cake — chocolatey goodness with just a hint of […]
“Everything's better with a little […]
After sharing my recipe for a Margarita Mocktail, on the Healthy Living How To Facebook page, a reader asked for a healthy Strawberry Daiquiri. Easy enough! Of course, you can go from a mocktail to a cocktail with a shot of added light rum. Yum! Strawberries… Strawberries are low in sugar and fructose and loaded with phytonutrients, which is just a fancy word to say they are chock full of compounds that promote good health. Berries are berry good for you. Strawberries provide the body with calcium, magnesium, phosphorus, potassium and vitamin C. Strawberries are on the Dirty Dozen List, which means they have […]
My friend Karen, from Living Low Carb One Day at a Time, asked if I would write a guest post for her readers, while she is on a blog holiday…enjoying the fun and sun on the 2013 Low Carb Cruise. Of course I said yes. And since my post was scheduled to be published just days before Cinco de Mayo, it seemed only fitting to share some of my own Mexican heritage with a recipe for healthy Mexican Hot Chocolates. Head over to Karen's blog to check these out…Mexican Hot Chocolates with coffee, cinnamon and cayenne pepper. Ai yai yai! (that’s […]
Want to reduce your family’s exposure to pesticides, but don’t know where to start? The Environmental Working Group has done all the research for you, and then created the Dirty Dozen™ and Clean Fifteen™ lists. The Dirty Dozen™ is the list of those fruits and vegetables that have the highest amount of pesticide residue. This is where you want to invest in organic produce. Save money by buying the conventionally grown fruits and vegetables on the Clean Fifteen™ list. These have the lowest amount of pesticide residue. Complete List of Fruits & Veggies Evaluated for Pesticides lower numbers = more […]
This is hands down my favorite spring/summer time salad. I'm calling it Salad with SASS…mixed salad greens topped with Strawberries, Avocado and Sunflower Seeds then dressed with a very easy, light and crisp, coconut vinaigrette. Salad with SASS is spectacular as a side to a grilled grass-fed steak or a bunless burger, even better with grilled chicken thighs added on top. If you do dairy, feta (or crumbled chèvre) cheese completes it nicely. SASS Salad Superstars Strawberries Seriously, you can’t go wrong with strawberries, any berries really. They are low in sugar and fructose and loaded with phytonutrients, which is just a fancy word […]
Asparagus stalks rise from the earth ready for picking come spring time. Depending on where you live, local asparagus is ready in the South as early as February and in the North in May or even June. Classic asparagus are steamed but it doesn't really matter how you cook them; it comes down to personal preference. More importantly, to retain the nutrients in asparagus, it should be slightly crisp and not soggy or overcooked. Eating asparagus with a knife and fork may seem proper, but according to Mark Bittman, author of How to Cook Everything, “using your fingers is considered […]
Look up the nutrition facts for egg yolks, and you will find, it reads more like a multi-vitamin than a food that has been demonized due to its saturated fat content. Just 3 egg yolks, not including the whites, provides over 50% of your daily need for Vitamin D and Selenium, over 40% of Vitamin B12, over 25% of Vitamin B5 and Phosphorous, and over 15% of Iron, Folate, Vitamin A, Vitamin B6, and Vitamin B2. These same three egg yolks also provides 8 grams of protein and 7% of your daily omega 3 fats. Egg yolks also contain the […]
Truth be told, I'm not a big snacker. I like to eat bigger meals that keep me satisfied longer. No one likes being hungry, right?! But, every once in a while, I get the munchies for something crunchy and toasted coconut flakes hit the spot. Toasted coconut flakes are super easy to make, but be warned, once they start to brown, they brown quickly. Burnt coconut flakes are no bueno. As the pretty graphic explains, start with unsweetened coconut flakes. I like this one and this one. Toss them in a ceramic pan and turn the burner on medium-high heat. […]
For my fellow dark chocolate lovers, this might just be my best recipe yet. However, before we get to the recipe, let’s discuss some health reasons to indulge in dark chocolate, my three tips for selecting a healthy dark chocolate (for those who would rather indulge in store-bought) and then finally I'll show you how to make your own healthy Dark Chocolates with Smoked Sea Salt! “The first death by chocolate occurred in the 17th Century in Mexico. The people were so addicted to chocolate they refused to adhere to a chocolate ban that forbid them from eating it during church […]
I quit drinking diet pop (yes, we call it pop in Minnesota) almost 2 years ago. It was my last unhealthy vice. I had long given up buying it to have around the house, but inevitably, any time I was out and about, a bottle of Diet Pepsi ended up in my hand. I knew the health dangers of aspartame but like any good junkie, I rationalized my addiction. On a dare from my husband, I quit, cold turkey. Since then I've traded in my unhealthy habit for a new healthy one. A love for fermented and probiotic drinks, like […]
This is one of my favorite, “in a hurry” or “I don't feel like cooking” dinners to make. In 15 minutes, you can have a real food dinner with the help of a few convenience, but still healthy, items…prepared red sauce, frozen chopped spinach and Italian sausage seasoning. The best part. Leftovers. This makes enough to feed my family dinner and then, leftovers for two, the next day. You can always scale up or down to meet your family's needs. We like to eat this with even more veggies on the side, oven-roasted asparagus complements this well. You could turn […]
Have you ever been told that when using flaxseed meal, it is only safe to eat flax you have ground yourself? Or that store-bought flaxseed meal is rancid and unhealthy? Is it fact or fiction? Fact or Fiction: Flaxseeds & Rancidity There is a lot of misinformation about the use of flaxseeds. One of the myths I see continually get perpetuated is whether store-bought ground flaxseed meal is rancid or unsafe to eat. I took this question to Dr. Doug Bibus, expert in all thing fatty acids, who performs fatty acid and lipid analysis in both biotech and food applications. […]
Felted wool dryer balls are an easy to make, non-toxic alternative to fabric softener and dryer sheets. Throw a few of these in the dryer with your laundry along with a few drops of your favorite essential oil and you will never go back to dryer sheets again. In today's blog post I am going to show you how to make wool dryer balls. Why Make Wool Dryer Balls? Increasing levels of toxins are being found in humans. Even babies in utero aren't protected. “Hundreds of toxic chemicals, including pesticides, fire retardants, and PCBs, can be found in the umbilical cord blood of newborns, […]
We are exposed to a plethora of toxins every day, and while we can't remove every toxin from our life, we can take measures to lessen our exposure, as well as enhance our bodies' ability to detoxify. In today's blog post I'm going give you 7 Toxic Reasons to Ditch Dryer Sheets. Why I Decided To Ditch Dryer Sheets My mother has a form of dementia called Lewy Body Disease (LBD). It is neurological in nature, with no known cure. Most research suggests those who are inflicted with the disease live 8-12 years post-diagnosis. This is not a new disease, but […]
The more you give…the more you get. The more you love…the less you fret. The more you do unselfishly…the more you live abundantly. The more of everything you share…the more you'll always have to spare. For only what we give away…enriches us from day to day. Author […]
Did you know that melasma and adrenal fatigue are related? And that both can be reversed? It’s true! If you are suffering from either or both of these conditions, I want you to know, there is hope! Before & After The picture on the left was taken late spring, 2008. We were sitting outside at the ball field watching our youngest son play baseball. My husband snapped the picture with his cell phone. That was me, trying to be cute. When I saw the picture, I was in tears and wanted him to delete it. I knew I had “some” hyperpigmentation […]
Today's healthy recipe is the result of a two-day collaborative effort between myself and my friend Kelsey. You see, I have never had a scone, at least not to my recollection, and apparently my friend adores them. So between the two of us, we came up with a recipe for drop scones that is pretty darn good. It is my understanding that after checking out various methods, recipes and pictures, scones aren't universal. Some are soft, some are crusty and some are crumbly. These are a bit of all three. The recipe as written, does form a bit of a […]
My mother has a form of dementia called Lewy Body Disease (LBD). It is neurological in nature, with no known cure. Most research suggests those who are inflicted with the disease live 8-12 years post-diagnosis. LBD is not a new disease, but a disease, not commonly diagnosed until post-mortem. Due to the worsening of her symptoms and test results that continued to come back “negative”, my mother had a frontal lobe biopsy (this is not routinely done), wherein, she was diagnosed with LBD. That was a little over four years ago. I have routinely challenged her neurologist for insight into the […]
Ok, so check this out…in less than 10 minutes you can make your own healthy jam without any added sugar. It is so simple. all you need is a cup of frozen fruit (fresh will also do), water, chia seeds and stevia to taste. The recipe makes a half cup, but can easily be doubled or tripled. And if jam isn't your gig, this makes a jelly as well. All you have to do is whiz it in a high-powered blender upon completion and then let it cool. About Chia Seeds Chia seeds are rich in omega-3*, soluble fiber and […]
Would you believe me if I told you I have the secret to making the perfect hard boiled egg? A method that actually bakes (yes bakes, hint, hint) the yolk perfectly and results in a shell that is easy to peel? Well, I do! I've seen this handy kitchen tip floating around Pinterest for quite some time, but before sharing it, I wanted to put it to the test. And since it worked with such fabulous success, today I am sharing it with you. What's so Healthy About Eggs? If you look up the nutrition facts for egg yolks, it […]
My husband has been rather demanding lately. You see, he thinks, I need to post more main dish and fewer muffin recipes. I tend to agree, as we've enjoyed some very tasty meals over the last four months, or so, that have not made their way to my recipe index. I say four months, because, that is when winter arrived here in Minnesota. What does winter have to do with me sharing main dish recipes? It's all in the light. As a novice food photographer, I've learned one thing in the past two years of blogging, natural light is king […]
One of the reasons for brewing my own Kombucha was to save money. Store bought Kombucha has a hefty price tag and I knew I could make it for pennies. My favorite and widely available variety of Kombucha has chia seeds added. There is just something about the texture and taste that makes it “fun” to drink. It comes in a few different flavors, however, I am partial (as is my son) to the grape and black currant variety. So, with my most recent Kombucha brew, I set out to make a batch Chia Fresca style. I searched the internet […]
Healthy Living How To reader, Wendy, asked me to give a healthy makeover to the boxed variety of chocolate chip muffins. You see, this busy mom has made these muffins, as an easy on-the-go breakfast for herself and her children. However, Wendy is working on reducing both sugar and wheat in her family's diet, so she sought out my help on how to make her favorite chocolate chip muffins without both. Challenge accepted and conquered! Let's Get Ready to Rumble! The Ingredient Round 9 ingredients vs 14. Natural unsalted roasted almond butter vs vegetable oil and palm oil. Organic raw coconut flour […]
Why There is No Cheese in my Blueberry “Cheese” Tart Generally speaking, cheese is composed of fat, a “little” bit of lactose, which is a naturally occurring sugar found in milk, and the dairy derived proteins casein and whey. The amounts of each depends on the variety and age of the cheese. When it comes to a dairy allergy, it is the milk proteins, casein and whey, that are the culprits. It could be one or the other or both. Oftentimes, dairy allergies are confused with lactose intolerance, which is not an allergy but an enzyme deficiency. A person with lactose […]
If you are just tuning in, let me quickly get you up to speed. A little over a week ago, in a post titled Kombucha: The Basics, Buying and Brewing, I introduced Kombucha, a fermented tea with healing benefits. I laid the groundwork for today's post, explaining what Kombucha is, the health benefits of imbibing in this elixir, how much to drink, where to buy and then brought you along into my kitchen as I made my very first brew. Kombucha promotes better health by improving the efficiency of the digestive and detoxification system which in turn boosts the immune system […]
If you want to learn about the health benefits of kombucha, where to buy it and how to brew your own, today's post is for you. I recently polled the Healthy Living How To Facebook Fans asking “Do you Kombucha”? I got responses from enthusiastic home brewers as well as those who had never heard of it before. Those of you in the former, I may be calling on you for help as I enter the ranks as a home brewer myself . My friends in the latter, today's post is for you, we'll discuss kombucha health benefits along with […]
Time for a Healthy Living How To Reader Q & A Reader Asks What do you put in your coffee? I am trying to get off the unhealthy flavored coffee creamers and think I am sensitive to dairy. Any suggestions? My Response First of all, you are very wise to ditch those unhealthy coffee creamers. I took a quick peek at the ingredient label of a common brand, only to see sugar and partially hydrogenated soybean oil listed among the first ingredients. So, bravo you, for wanting to ditch this health-robbing, dare I even call it, food and look for […]
In my experience, the meal that seems to give folks the most problem, when eschewing grains and reducing their carbohydrate intake, is breakfast. At first, especially if one has just been enlightened on the truth about saturated fat and cholesterol, eggs and bacon become a morning staple. Then the novelty wears off and the need for variety creeps in. Enter today's healthy recipe for Super Food Cereal, made with coconut flakes, sliced almonds, chia seeds, hemp seeds, cacao nibs, and wild blueberries. Each of these ingredients are superstars when it comes to nutrient density and the nutrition they provide. However, […]
Apparently we love pancakes so much, not only is this beloved breakfast food celebrated with a National Pancake Day on February 5th, but just a week later, it is celebrated a second time with International Pancake Day. According to my limited research, the latter holiday is technically supposed to be observed on Fat Tuesday which happens to be on February 12th this year. As reported in a recent TIME article, there is controversy over the origin and the actual date in which we are to enjoy a short stack, “National Pancake Day — as celebrated by the restaurant chain formerly known […]
The body’s reaction to stress is called the “stress response”. Without this finely tuned process, we would not be able to get through a day. However, our modern-day high-tech, fast-paced lifestyles have elevated stress to epidemic levels. Our lives have become littered with psychological, physical, nutritional and environmental stressors, which in turn assault our body with chronic levels of stress hormones. Initially, there is some ebb and flow, but eventually, when stress becomes chronic, stress hormones are continually produced and released into the bloodstream. Do you wake up in the middle of the night or too early but you can’t […]
After seeing this video literally shared over and over on my Facebook newsfeed, I finally decided to click on the video and watch. Can I just say, I am so glad I did. The best three minutes of my day! I take that back, 12 minutes, as I have since watched the video 4 times. Yes 4 times and each time I both laughed and cried! If you need a pep talk, and who doesn't every now and again, watch this video. I hope it inspires you as it did me! A Pep Talk from Kid President to You! I think […]
Our friends Stacy and Matt, also known as the Paleo Parents, came up with an amazing nut-free and inexpensive alternative to almond flour using…wait for it…RAW SUNFLOWER SEEDS. How genius is that?! I had to take their creativity to task and give it a try. I used my cheap-o coffee grinder instead of my heavy-duty Vitamix, (Stacy and Matt used a BlendTec — be sure to enter their give-away to win one), a sifter and the same technique that I use to make my homemade almond flour and voilà, a light and fluffy nut-free flour. I was so excited about the idea of a […]
I've been talking about my treadmill desk intermittently on the Healthy Living How To Facebook Page for some time now. Enough so, that it is peaking interest and sparking curiosity. I am getting e-mail requests for more information on my “get-up” just about every day. Suffice it to say, this ain't no fancy “get-up” but just a way I rigged up my already owned treadmill with a desktop that would allow me to work and walk at the same time. Now before we get to the “how-to” part, let me tell you several of the healthy reasons why you might […]
Carrot cake has always topped the list as my most favorite dessert. I created this healthy recipe for a birthday celebration and it was a hit! This healthy recipe is gluten free, dairy free and sugar free. Enjoy! 10 Health Benefits of Carrots 1. Improved Vision Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. 2. Cancer Prevention Studies have shown carrots reduce the risk of lung […]
Healthy dinner made easy. This is one of our favorite meals and takes no time to make. Grass fed beef burgers made in the oven. Yes, in the oven. It is winter here in Minnesota. While some people grill in the sub-zero temps, I prefer to stay warm and fuzzy. As I type, our deck is covered in both snow and ice and it is freezing outside. Plus the starter on our grill isn't working and the last time I tried to light the grill, with one of those long lighters you use to light candles, I almost blew off […]
“Rebecca is a 5 yr old girl who has gained 20 lbs in one year and is referred to us for premature breast development. An MRI of her head rules out a brain tumor. A pituitary evaluation to look for onset of puberty is unrevealing and tests show no estrogen in the blood. A more detailed history reveals Rebecca's mother has recently taken to bathing her daughter in Victoria Secret's bath gel. The assumption is that the bath gel contains plant estrogen. The mother is counseled to stop the bath gel and subsequently Rebecca's weight gain and breast development cease.” (Excerpt […]
This post is going to be short and sweet. I am dedicating it to my friend Patti, who recently confided in me that she has never eaten cauliflower. After I got over the shock of her secret, I realized, hey maybe there are other cauliflower virgins out there. If you are new to this cruciferous vegetable, the hands-down, best-tasting way to prepare it is by oven roasting. And if you are wondering, “what's so great about cauliflower?”, I already wrote a post that answers that question! When selecting cauliflower, look for a head that is clean, creamy white with compact florets […]
Today is a very special day…it is my husband's birthday. This morning as I reflected on what he means to me and why, the one word I kept coming back to is INTEGRITY. For as long as we have been together, Tom has consistently acted according to the values, beliefs and principles he professes. He has demonstrated to me what it means to live a life of integrity. If you've been a regular reader, you may have already seen last year's birthday tribute, which included Tom's Top 10 list…but when I tried to come up with a new one this year, […]
Pretty and pink and thirst-quenching too! I put a Healthy Living How To spin on a no sugar added grapefruit spritzer made from three healthy ingredients, grapefruit, club soda and stevia. For less than 10 calories and 2 g of carbs you can enjoy grapefruit juice even if you live a low-carb lifestyle. The Glories of Grapefruit 1. Pink and red grapefruit are rich in lycopene, a phytonutrient that provides protection against free-radical activity. This basically means it protects our cells from getting rusty. No one wants rusty cells. 2. Grapefruits are a source of vitamins C and A, which […]
I love blueberry muffins. I love pumpkin muffins. I love cranberry muffins. So I ask, why not grapefruit muffins… it may be a stretch, but since grapefruits are in season, I thought why not give it a go. Not only did they turn out beautiful, they were tasty too! Split in half and slathered with ghee and this was the perfect complement to my healthy eggs, bacon and broccoli breakfast. I am not going to gush over the healthy virtues of grapefruit, but get right to the recipe. I'll save the gushing for tomorrow, as I have a second grapefruit […]
Thank you for letting me inspire you to live healthy in mind, body and spirit in an unhealthy world. I started Healthy Living How To in early 2011 at the insistence of my husband. I had no expectations at the time. With almost two years of blogging under my belt, I am still amazed at the e-mails I get from my readers, sharing their stories of how this site helped them on their journey. Never did I imagine the influence I would have through this blog. And the truth is, each and every one of you has motivated me on […]
Video Notes Sugar is cancer food, cut off the carbs and kill off the cancer. Fred Hatfield, killed his cancer, completely gone, one year later. Three doctors gave Fred three months to live a wide-spread skeletal metastatic cancer. The anti-cancer diet Fred followed, also called “metabolic therapy”, is a ketogenic diet. Carbohydrates turn to glucose in the body and cancer cells love glucose. Dr. Dominic D'Agostino, University of South Florida, leading the cancer research. Dr. D'Agostino found when he removed carbs from the diet of his lab mice, they survived aggressive cancer. Even better than when treated with chemotherapy. He […]
May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. Romans 15:13 When we trust in God, really trust in God for all things, we experience peace in all circumstances, a joy that gives us strength and a hope for our future. The peace and joy that comes from the world is unstable, but when it comes from God it is never changing. This Christmas season, I wish you peace, joy and health! Thank you for allowing me to inspire […]
Not a recipe, per se, but more of a technique. Easily make your own crunchy sweet potato chips with a couple of my favorite kitchen gadgets, a mandoline slicer and a Misto sprayer. The mandoline slicer makes it super simple to thinly and uniformly slice the sweet potato and the Misto lets you use a healthy high heat cooking oil, like macadamia nut oil, to spray your chips without the unhealthy propellants found in non-stick spray. Top 'em with a mineral rich Celtic sea salt and you have an amazing side to your bunless burger. Super Food Status […]
In part 1 of this series on immune health, we talked about how you can improve your immune system by optimizing gut function. The approach I implement with my clients is known as the 3 Rs; reduce, replace and restore. Reduce those things known to irritate and damage the gut, replace the enzymes necessary for healthy gut function and finally restore the integrity of the gut. In part 2 we are going to discuss another system that is closely connected to the immune system…the nervous system. You’ve probably experienced the effect of the nervous system on your immune system if […]
Every day it seems we hear health experts extol the health virtues of eating fish. I'll be the first to admit, this is definitely something I need to improve upon. I don't “love” salmon, but have found ways to make it more tasty, like in a salmon salad or smothered with a pretty salsa. Living in the land of 10,000 lakes, I am partial to fresh caught lake fish and adore it almond crusted. I am hoping my friends and family who are into ice fishing will share some of their catch with me this winter. In the meantime, there are […]
Healthy Living How To is committed to making only tried and true recommendations for products related to living healthy in mind, body & spirit in an unhealthy world. Most of the products you find in my storefront, I own and regularly use. To shop the Amazon store simply click on any of the categories to browse, if you see something you like, add it to your cart. If you are looking for a product that is not in the store or want to shop on the Amazon site, while still supporting Healthy Living How To, click HERE, or on the […]
I live in Minnesota. Yes, the perception for many who don't live in the Land of 10,000 Lakes, is that living in Minnesota is like living in the frozen tundra. I suppose in the dead of winter, oh about late January or early February, it does feel a bit like the tundra. Some winters we experience record-breaking snowfall and freezing temps, but we do have three other seasons besides winter. At any rate, outside of a two-year stint in Houston, Texas, I have lived through many cold and snowy winters. I will be the first to admit, I do not […]
Healthy Living How To, teamed up with Village Green Network, a global network dedicated to natural and organic food, healthy lifestyles and green living, to bring you the following list of sponsors. The links below are paid advertisements. These advertisements are highly selective and will never include anyone I don't fully endorse. All the listings on this page are reputable resources — and they wouldn't be on this list if I didn't believe in them. For information about this resources page, please click here. If you are interested in advertising on this page, please click here. Click on a Category to […]
Over the top, but true, excess sugar is toxic to our health. In all its forms, whether processed or natural (I'm looking at you honey and maple syrup), sugar negatively influences our health. Sugar suppresses the immune system, is the perfect food for bad bacteria in the gut, has been linked to obesity, hypertension, heart disease, type II diabetes, depression…you get the point. Sugar is so detrimental to health, it has become a major focus in cancer research, leading experts to believe if we limit sugar intake we decrease our chance of developing cancer. To the brain, sugar is addicting […]
My son loves hot chocolate. According to him, the coffee shop at church serves the best cup. I was able to hunt down the brand and nutrition information and not unlike any other brand of hot chocolate mix, a 2 Tbsp. serving has 25 g of sugar (that's before any milk is mixed in). The next time we went food shopping, I checked out labels for all different brands of hot chocolate mix, even the organic varieties. They all had one thing in common, the first ingredient was sugar. In my post, A Lesson in Label Dissection, we learned that […]
You didn't throw away the turkey carcass after Thanksgiving, did you? I hope not. All that leftover meat, bones, skin and carcass are the makings for a delicious bone broth. Bone broth promotes healing, supports digestion, contains highly absorbable minerals (calcium, magnesium, potassium), bolsters bone and joint healing, aids in detoxification and supports the immune system. This liquid gold is truly medicine, the best part, you can’t overdose on it and it carries no ill side effects! To learn about the healing properties of this medicinal food and how to make bone broth, check out my two-part series: Bone Broth: Can Food Be Medicine? […]
We are a pretty typical family when it comes to holiday food. For the most part, we like to celebrate holidays with (healthified) traditional foods. You know, turkey on Thanksgiving, ham on Easter, backyard barbecues for the 4th of July. My paternal grandmother, who immigrated from Mexico, even made a traditional Thanksgiving and Easter meal (she saved the tamale making for Christmas). While every family has their Thanksgiving holiday favorites, our favorites are the standard, roasted turkey, dressing, mashed (faux) potatoes, green bean casserole, cranberries and dinner rolls. And for dessert, pumpkin pie. This makes my job relatively easy, as […]
Our family tradition, after grace and before digging into the delicious food, is to go around the table and say at least one thing we are thankful for. My dad usually gives a speech, the little kids always make us laugh and me…well I always get choked up. I have so much to be thankful for, God has richly blessed me. All I am, all I have, all I do is because of Him. From the bottom of my heart, thank you for being a part of Healthy Living How To. I appreciate each and every one of you. Thank […]
How are your holiday plans coming along? It's Tuesday of Thanksgiving week and I am still experimenting in the kitchen and finalizing my menu. Yesterday I made the cranberry sauce, which is now happily chilling in the refrigerator. I also made a test batch of healthy Cranberry “Corn Bread” Muffins, which is a spin on my pound cake recipe. Reason being, after making the pound cake a few times and some feedback from a few recipe testers, I came to the conclusion it had a similar crumb and texture to corn bread. A little less sweetener, throw in some cranberries, […]
Oh my word, was today's breakfast ever yummy! I exercised first, then fueled up with a healthy Pumpkin Pie Protein Shake. Now I am ready to go…..shopping! We are off to brave the crowds at Whole Foods and Costco to shop for our Thanksgiving dinner groceries. Enjoy! PrintPumpkin Pie Protein Shake Prep Time: 3 minutes Yield: 1 Protein Shake Ingredients1/4 c. Canned Coconut Milk 3/4 c. Water 1/2 c. Pumpkin Puree 1 scoop Vanilla Protein Powder (I use egg as I'm allergic to dairy, but grass-fed whey would work as well) 1/2 tsp. Pumpkin Pie Spice pinch Celtic Sea Salt Vanilla […]
My parents came over this afternoon and my dad, who is rockin' a low-carb lifestyle, asked for a sweet treat. I decided to adapt a recipe for healthy Almond Butter Chocolate Chip Cookies made with six basic ingredients…almond butter, egg, baking soda, salt, sweetener (I used a natural low-carb sweetener, xylitol) and dark chocolate chips. Nothing short of amazing that those ingredients combined would result in a healthy treat. I use the term “treat” loosely, as in my case, three of these were my breakfast! In this recipe, I used MaraNatha All Natural Roasted Almond Butter. They sell this at a […]
One of the things I love about Thanksgiving and celebrating healthy holidays is recipe makeovers. Need a healthy stuffing recipe? Check! How about a healthy stand-in for mashed potatoes? Check! Healthy cranberry sauce without sugar? Check! Dinner rolls sans-gluten to slather ghee on? Check! How about healthy dairy-free pumpkin pie? Check and check! Let's face it, holidays are an excuse to eat unhealthy food only if you want them to be. While I strive to be a humble person, I have to admit I always feel a bit smug when I can transform a recipe from unhealthy to healthy. Whether […]
I have intended to make lemon curd for a while now. Ever since I made Macaroons, I've meant to do something with the leftover yolks. Those yolks are long gone, but I was playing in the kitchen today with a recipe (it totally flopped) that called for egg whites, leaving me with lots of yolks. To be honest, I wasn't really clear what lemon curd is used for other than in say a lemon meringue pie. Google search and the Healthy Living How To Facebook Friends to the rescue. Apparently those who love lemon curd aren't opposed to eating it […]
Ever wonder why some people get sick more often than others? Or why some people get hit harder with the flu or cold while others seem to get over it more quickly? We are all exposed to germs, however, the mere exposure of germs does not correlate to getting sick. What impacts susceptibility to illness is the function of our immune system. When looking at ways to optimize immune function, it’s important to acknowledge the connection between our immune system and two other systems; the digestive system often called our “gut” and the nervous system or the brain. Approximately 70-80% […]
I love birthdays and think everyone should celebrate their special day by eating cake. There's no need for unhealthy cake — when eating low-carb or keto. So, ifGerman Chocolate Cupcakes are your thing, then today's recipe is for you. It was my friend Tina's birthday this week; Tina is a “gym” friend, she works as a personal trainer and nutrition coach at the gym and recommends her clients to Healthy Living How To all the time. As a special thanks and to return the favor, I offered to do some healthy baking and made her healthy low-carb, sugar-free, gluten-free and dairy-free […]
Thanksgiving is right around the corner. I believe in celebrating healthy holidays, so much so, we have regularly hosted Thanksgiving, serving our unsuspecting guests low-carb, gluten-free and sugar-free dishes. The picture on the right was last year's spread; everyone left the table with healthy and happy tummies. Once again we will be hosting Thanksgiving only with an added twist, it will also be dairy-free. Over the next few weeks I will be practicing (and sharing) my recipes, some the same as last year and some new ones. All of them delicious and healthy. When the big day comes I will […]
Would you join me and other Healthy Living How To friends on Facebook in a month of thankfulness? Each day I will start a thread (on Facebook) in which we can share what we are thankful for. That's it. Simple. Just comment with whatever it is that moves you that day. It is nothing to over think, but simply a practice that has been shown to improve health. That's right, an attitude of gratitude, has been shown to improve our health. Check out this from the University of California Davis: Gratitude is the forgotten factor in happiness research. Grateful people report […]
In my second article for CarbSmart, the topic at hand is Stress: The Link to Adrenal Fatigue and Our Health. In part I of a two-part series, I lay the groundwork by discussing stress, what it is, how the body responds to it and how to identify if it's impacting your health. In part II, I will then discuss what happens when the stress process goes awry and the adrenals become fatigued, how to determine if your own adrenals are functioning optimally, and what to do if you are experiencing adrenal fatigue. Judging by the number of e-mails I get […]
These delicious donuts are very dense and filling. I had two for breakfast on Sunday morning along with a glass of almond milk and was pleasantly satisfied for several hours. I suspect a donut of the unhealthy variety, with sugar and flour, would not have left me the same. No, my blood sugar would have spiked and then subsequently fallen, leaving me craving more. That's the beauty of living a low-carb lifestyle…cravings be gone! By the way, these pumpkin beauties are <2 g carbs per donut. PrintPumpkin Donuts with Vanilla Buttercream Frosting Prep Time: 10 minutesCook Time: 15 minutes […]
Most people think of their metabolism as being either fast or slow. Or how many calories they burn. Often times we try to trick our metabolism by eating less or exercising more. It's important to understand our metabolism is really our personal chemistry influenced by many factors. And just like a drop of water can be the start of a force which affects enormous change, so can a disruption in your metabolism. 5 Factors Affecting Your Metabolism Liver The liver is the primary organ of detoxification. It functions to transform toxins and eliminate them from the body. Daily our bodies […]
Over the past several decades, much focus has been paid to both dietary and blood levels of cholesterol. However, despite countless studies conducted on the subject, misinformation is rampant and most would likely admit they are still hesitant to ditch their “low-fat” mindset. Healthy Living How To friend Katelyn Madsen joins us today for a guest post tackling the topic of cholesterol and diet. Won't eating fat clog my arteries, raise my cholesterol and give me heart disease? As a Registered Dietitian and weight loss coach, this is one of the most common questions I receive from clients and people […]
I know, I know, I know. I said I was back last week. It was with good intention, my friends. Very good intentions. However, every spare moment of my time has been spent tirelessly working on re-formatting blog posts. In fact, that is all I have done since transitioning my site from Weebly to WordPress. Believe it or not, I am only about half way done. I thought for sure by now I would be finished. Oh well. As I previously mentioned, this process has been a test of my perfectionism as well as patience. You can thank my handsome […]
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Still unpacking boxes here on the new site, but I have to say, I am getting the hang of WordPress and I know I am going to love my new blogging home. I am a long way away from re-formatting all of my posts, so forgive me if posts look a little “wonky”. I am making progress though and that's all that matters, right? I have to keep telling myself, progress not perfection, progress not perfection. This process has been a test of letting go of my “perfectionistic” tendencies, which is very important for someone like me. Did you know […]
While all of my recipes are healthy, they are created specifically for those looking to reduce processed and refined carbohydrates and sugars from their diet. All recipes fit within the context of a low-carb lifestyle, in addition, they are sugar-free, gluten-free and most are also dairy-free. I use high quality ingredients in all of my baking and cooking, which means I source ingredients that are organic and non-GMO as much as possible. I link to the specific ingredients and brands I use, as sometimes it makes a difference in the final product. Enjoy! Alphabetical 4:1 Green Smoothie Almond Butter Chocolate […]
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The information on Healthy Living How To is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. Healthy Living How To makes no representation and assumes no responsibility for the accuracy of information contained on or available through this website, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this website with other sources and review all information regarding any medical condition […]
Healthy gluten-free, sugar-free and low-carb baking and cooking requires alternatives to your standard bleached flour and white sugar. While some of these healthy alternatives you can make yourself, like coconut milk and almond flour, others you may be able to find at your local health food store or even grocery store. And still others you can only source online. All of the products I recommend, I have used in my own kitchen with much success. I have preferred brands for most of the ingredients I cook and bake with, selecting high quality brands that are organic and non-GMO. I am […]
When we are unhealthy, many times our symptoms manifest themselves in our body in the form of weight gain, headaches, back pain, muscle aches, joint pain, exhaustion, fatigue and disease. Sometimes our symptoms manifest in our mind, with excessive worry, anxiety, stress, negative thoughts, low self-esteem, complaining and perfectionism. While other symptoms manifest in our spirit resulting in a lack of joy, peace and calm, feelings of discontent and restlessness, as well as uncertainty and unforgiveness. It wasn't until my own health went awry, that I had to examine what being healthy really meant. Hello, my name is Vanessa and […]
Hello, I love hearing from you. Let's stay connected on Facebook and Instagram. Also, be sure to join my VIP List. In Health & With Gratitude, Vanessa P.S. I am not a medical professional, and do not respond to requests for advice about medical conditions. ----- Vanessa's VIP List ----- For business-related questions, guest posts, advertising, sponsorships, and/or product reviews, please email […]
On Our Bookshelf For a long time I would pick up a book and if the book didn't align perfectly with my beliefs I would put it down and discount the information. My handsome husband Tom, on the other hand, would read the book from cover to cover and then decide what information was useful and discard the rest. I have learned over the years to be a little more like my husband. As I continue to build this site, I will add my comments/review of each book as well as categorize them as best I can. As you can […]
Hello, I'm Vanessa I once had someone tell me they did not like my purple hair, said it was for the birds. My nickname is Birdie. I like ketchup but hate tomatoes. I've been known to leave up our Christmas tree well into February. My second toe is longer than my first, which according to my foot reading, means I am creative and bossy. I live in the Land of 10,000 Lakes but swimming in them gives me the heebie-jeebies. My ears do hang low, well my earlobes do anyways. Even though I adore coffee, I rarely finish a cup. And […]
At Costco over the weekend, I spotted a box of Krusteaz Pumpkin Spice Quick Bread. As I normally do, when I spot something new or seasonal on the shelf, I picked up the box to study the ingredient label. This particular box doesn't necessarily “scream” healthy, but I bet, if I would have stood there in the aisle randomly asking customers their opinion, chances are I'd get some yeses. After all it is made from pumpkin and “real” pecans, which may equal healthy for the unknowing. Just for fun, I'd thought we could dissect the label and then I'll share […]
Slice cabbage in 1-inch slices. Leave in core or it will fall apart. Brush both sides with melted coconut oil or bacon grease. Season with salt & pepper. Roast at 400 degrees F on parchment lined baking sheet for 45 minutes. […]
Oh boy, do I have a treat for you. It's an easy recipe for healthy Pumpkin Pie Cheesecake Bites with a twist. Instead of using cream cheese made from cow's milk, I substituted soft goat's milk cheese. I know, I know, you are thinking, I thought she is allergic to dairy. However, the problematic protein, casein, which is a common culprit in dairy allergies, varies among different milking animal species. While we oftentimes associate dairy with only cows, we also get milk from goat and sheep. Since each mammal has different protein variants in their milk, it is possible to […]
In late summer and early fall, winter squashes make their appearance at Farmer's Markets and local grocers. The winter squash varieties typically have a hard outer shell and yellow or orange flesh, which is a source of carotenoids. The richer the color, the richer the concentration of these health-promoting, disease-fighting phytonutrients. Carotenoids are fat-soluble, which means in order to properly absorb the beneficial compounds, dietary fat must also be present. So, load your squash up with healthy fats, like ghee or butter. In today's recipe for Stuffed Carnival Squash, we get healthy fats from ghee, bacon and grass fed ground beef. All […]
Last night, we took my dear friend Marion and her husband Don, out for a birthday celebration. When I was visiting a few weeks back, I noticed she had marked her birthday on the calendar. Birthday celebrations have always been a big deal in my family, so, I asked if we could take her out for hers. For two home bound seniors, an outing requires conquering fears and leaning on those around you for support. Marion accepted the help of my husband to get her in and out of the car and push her wheelchair. My 16 year old son […]
With the start of fall just a few days away, it's time to bust out our favorite fruit of the season. You guessed it, pumpkin! I was really getting into the swing of “seasonal” blogging about this time last year, so there is no shortage of healthy pumpkin recipes on the site. However, recently I had a reader make a request for a pumpkin spice latte. The coffee shops are boasting a sugar-filled pumpkin latte, so it's only fitting I come up with a healthy version. We'll start with making a sugar-free Pumpkin Spice Syrup and then from there we […]
Who wouldn't want to wake up on a Sunday morning to the smell of homemade cinnamon rolls baking in the oven? For this healthy low-carb, gluten-free, sugar-free recipe, you'll have to check out my friend Maria's Nutritious and Delicious Journal (<–click for recipe) She created this beautiful masterpiece! I followed her directions for cinnamon rolls, using coconut flour, then topped them with browned butter frosting. In place of the Swerve, I used 3/4 c. Smart Sweet Non-GMO Erythritol Granules and 1/2 tsp. NuNaturals Pure White Stevia Extract Powder. Maria's secret ingredient in this recipe is Psyllium Husk Powder — and there seems […]
Are organic foods really healthier than their conventional counterparts? That's the question Healthy Living How To reader, Linda, sent to me after her daughter came home to share what she learned in 11th grade health class. Question I'm really disturbed by something my daughter has learned in her 11th grade health class at school. Her teacher told the class that organic foods are the same as everything else, they are just priced higher! Of course I wanted to debate, but my daughter came back with “why would the teacher lie?” And not only that she began questioning me about buying […]
In the food blog world, recipes come and go, just like fashions. I never got into making pizza crust from cauliflower. Seemed like too much work and I'm a lazy cook. Besides the best part of the pizza is the meat. Meatzza, low-carb, gluten-free pizza with a meat crust, was all the rage a while back. Even though Meatzza is old news, I still wanted to share with you my recent creation. My recipe does not have cheese in the crust, making it perfect for those with a sensitivity to cow's milk. I topped this one with raw goat's milk […]
Fall is fast approaching, and in the Midwest, that means warmth and comfort food, like a piping hot bowl of oatmeal for breakfast. However, if you are living a low-carb or paleo lifestyle, grains have been relinquished and substituted with vegetables, vegetables, and more vegetables. If you are tired of starting your day with eggs and bacon and a side of kale, then give this healthy recipe for low-carb, grain-free, Faux “Oat” Meal a try. Before you peek at the recipe, see if you can guess the secret ingredient…here's a hint, it's a cruciferous vegetable. What's So Great About Cauliflower? […]
If you feel like your health is stuck in a rut and you are motivated to do something about it, keep reading to learn how to take action in getting unstuck. 5 Strategies to Get Your Health Unstuck In the Aug '12 issue of Success Magazine, in an article titled “Climb Out of That Rut”, leadership expert, speaker and coach, John C. Maxwell, discusses five strategies to get unstuck. He isn't specifically addressing health in this article, however, each one of these strategies can be applied to living healthy in mind, body and spirit. 1. Accept Responsibility For each one of us, the […]
After writing my guide to stevia last week, the fine people at NuNaturals, contacted me with an offer for YOU! They would like to give away some of their new flavored alcohol-free liquid stevia products for you to try. One random winner will receive a three-pack of NuNaturals “new” flavored stevias: lemon, orange and peppermint. Speaking of peppermint, I used this to create healthy Dark Chocolate Thin Mints. These are so amazing, I plan to keep the peppermint stevia on hand at all times. You can check out my recipe for healthy Blueberry Muffins sweetened with the lemon stevia and a recipe using the […]
Yesterday afternoon we left the house about noon-ish to run our regular Saturday errands. Car wash, food co-op, Costco, Target, you know the drill. Our last stop was to pick up Brodrick from his friend's house and then head home. Upon arriving home, the first thing Brodrick said was, “where's the cat?” You see, when we walk in the door, 9 times out of 10 we are greeted not only by the dog but also by Kirby the cat. Tom and I remarked he was in the house somewhere and proceeded to put away the groceries. Brodrick is getting frantic […]
After writing my guide to stevia this week, the fine people at NuNaturals, contacted me with an offer for YOU! They would like to give away some of their new stevia products for you to try. For the first give away (that's means there is going to be more than one), one random winner will receive a three-pack of NuNaturals “new” alcohol-free flavored stevias…(1) lemon, (1) orange & (1) peppermint. This is a $42 prize package. The winner will also receive my “secret” blueberry muffin recipe using the NuNaturals lemon stevia as well. (UPDATE: super secret recipe isn't so super secret […]
You just know, given the fact that none of my recipes actually contain bread, that today's recipe isn't actually bread pudding. No, this beautiful and healthy recipe with a surprise ingredient, comes to you by way of Low-Carbing Among Friends co-author Maria Emmerich. I adapted her healthy recipe for Rhubard Bread Pudding, by doubling up the rhubarb, using ghee instead of butter, added my own warm vanilla sauce and then topped it with dairy-free whipped coconut cream. To die for!! You can find Maria at Maria's Delicious and Nutritions Journal. Be sure to follow her on Pinterest and like her […]
We have 100# of grass fed, grass finished beef in our freezer, delivered over the weekend, and we have yet to taste it. The reason is I had taken our last package of frozen New Zealand ground lamb out of the freezer and it was thawed in the refrigerator for a few days. We didn't want it to go bad, so we had to delay digging in to our beef supply and instead enjoyed these amazingly juicy, and oh so very healthy, Lamb Burgers with crumbled goat chese, sun dried tomatoes and olives. If you've never had ground lamb, you […]
I found myself procrastinating Tuesday morning and talking myself out of going to the gym. Can you believe that?!?! I told myself I would go later in the afternoon. And then I remembered, I got a new workout outfit this weekend. Well, let me tell you, that just changed my procrastination into action. If you are like me and find yourself in a lull sometimes when it comes to exercise, try buying yourself some new workout clothes and then I'll see you at the gym! If new workout gear doesn't inspire you, try some of these tips shared by Healthy […]
Look what was delivered on Saturday. Mmmm, meat. We purchased this 1/4 from Hay Creek Farm located in Sebeka, MN. It is Galloway beef, grass fed and grass finished, no grains whatsoever. The farmer, Mark Fickes and his wife, actually delivered it to our house. How amazing is that?! Support your local farmer…if you live in MN check out Hay Creek Farm. If you don't live in MN, and are looking to source your own grass fed beef or other pasture-based farm raised animals, Eat Wild is an excellent resource. This is What 100# of Meat Looks Like! Rump roast, chuck roast, […]
We've had a few mornings recently I could feel fall in the air. To prepare for my favorite season, this week my breakfast featured one of my favorite recipes, a 2-minute pumpkin muffin. It was delicious slathered in ghee, eaten alongside bacon and eggs. Then the weather took a turn and the summer heat and humidity came back. Don't get me wrong, I'm not complaining, I love my morning walks in the sun. However, I needed to use up the open carton of pumpkin, so I pulled out my ice cream maker…pumpkin pie ice cream anyone? Not gonna lie, I […]
In his book The 150 Healthiest Foods on Earth, author Jonny Bowden states, “One particular taste that seems to be clearly human, one that is hardwired and arrives full-blown and ready to go from the time we're born, is the taste for sweetness. The question then becomes how to appease that taste so it doesn't destroy us.” It is widely accepted that sugar and artificial sweeteners are not healthy for our body or our brain. As a result, stevia is gaining popularity in the sweetener market. If you are new to using stevia or perhaps already use it, this basic […]
Hamburger helper was introduced in 1971….the year I was born. I like to think, before the processed food industry created this fake food, if you wanted to “help” your hamburger, you piled it high with vegetables. Healthy, nutrient dense vegetables. This is one of my favorite meals….I call them beef bowls. Just grass fed ground beef, spices and veggies. We have a 1/4 cow coming this weekend from Hay Creek Farm, which includes 48# of the most delicious grass fed grass finished ground beef you'll ever taste. I foresee a lot of beef bowls in my future. Check out today's […]
Sunday church and donuts always went hand in hand when I was growing up. Yesterday we hemmed and hawed about going out to eat after church and decided to come home. While my handsome husband Tom made the eggs and bacon, I made the donuts! Not just any old donuts, but healthy Cinnamon Donuts with a Browned Butter Frosting. They were to die for! I don't usually have an issue with portion control, even with healthy treats, but I was sure glad I had my boys home to eat these as I would have been tempted all day…they were that good. […]
Today started as a typical Saturday, we hit the gym to lift weights, a post-workout shake and then grocery shopping. We were home with our feet up for the afternoon when Brodrick suggested we go bowling. So we did. Check out my score, 170!!! It pays to bring your own neon pink bowling ball. Yes, I really have my own bowling ball. It didn't bring me any luck in the first game though, as I rolled a piddly 99. Hope you are enjoying your […]
This isn't necessarily a “new” recipe, but a “re-created” recipe. Since finding out I am allergic to dairy, specifically casein and whey, the proteins found in cow's milk, my healthy protein pancakes and blueberry protein pancake recipes are a “no-go” for me. Both recipes use my preferred brand of whey protein isolate and coconut flour. With a few switch-a-roos, I came up with a healthy Dairy-Free Protein Pancake alternative. I don't just give you my word that these are good, I give you my 16 yo son's word. He said these taste just like regular pancakes. The best part is […]
I recently picked up some amazingly gorgeous organic bell peppers at our local food co-op. Aren't they just beautiful?! I bought the purple one just simply because she was purple and that's my fav color! I don't know why these excite me so much, they just do. Food not only nourishes our body, it can be a work of art to be in awe of. These beauties deserve to be the center of attention, so I made a simple bell pepper salsa and paired it with some wild salmon I had in the freezer and can I just tell you, […]
This summer I've noticed iced coffee products popping up in my local grocer's refrigerated section. I happened to come across a popular brand at Target and quickly put it back on the shelf after reading the ingredient label. With 23 g of sugar per serving, from sugar and corn syrup, I'll stick with making my dairy free, sugar free version. I've enjoyed this healthy Dairy Free Mocha Coffee Cooler as a sweet treat after lunch. It definitely hits the spot. It also makes a fabulous breakfast-on-the-go with a scoop of protein powder and my favorite chocolate greens. Dairy-Free Mocha Coffee Cooler […]
Dear Zucchini Farmer, I am writing to thank you for growing this delicious and versatile vegetable. Just this week, I made healthy Double Chocolate Muffins that were made moist by adding zucchini. I also was able to ditch gluten and wheat loaded pasta, by making noodles from zucchini. Finally, this morning, my eggs and bacon were made complete with Zucchini Hash Rounds. Because of you and your vegetable growing expertise, I am able to sustain my low-carb lifestyle with ease. ♥ Vanessa Just this week I spotted what appeared to be a nice quality, stainless steel, mandoline slicer for $9.99 at Marshall's. […]
These are the hands of my senior friend Marion. Marion and her husband Don live in my community and are home bound due to health issues. Don has macular degeneration, which has left him legally blind. He can hardly see, his hearing is impaired and his voice is scratchy, but Don loves to sing and is always humming a tune. He told me he always has a song in heart. Marion is sedentary as she is morbidly obese. She loves getting e-mail and will spend hours on the computer printing out the e-mail forwards most of us delete. She sends […]
I love walking. This summer I have walked more than ever, making it a goal to get 10,000 steps a day. I have started just about every morning with a 3 1/2 to 4 mile walk. My walking trail takes me through a park, alongside a farm with cows and corn and then finally through a housing development where there is one home in particular with the biggest and most beautiful garden I have ever seen. Each morning the family is in the garden tending to it. If I had a garden, I would grow zucchinis and then I would […]
Did you know there really was a “Hidden Valley Ranch”? It was a resort in California, owned by Steve and Gayle Henson, the place where ranch dressing was invented. Steve Henson's, simple mixture of mayonnaise, buttermilk and herbs has become our favorite way to liven up lettuce. However, commercially bottled ranch dressing is made with unhealthy soybean oil, then loaded with preservatives, artificial flavors and finished with a dose of monosodium glutamate, a known neurotoxin. What's So Unhealthy About Soybean Oil? Omega-6 fatty acids and trans-fats stimulate the body's production of inflammation-causing chemicals. Omega-6's are found in vegetable oils, like […]
Looking for some creative ways to get more vegetables into your diet? How about trying healthy Eggplant Pizza Rounds. I topped my guys with a homemade red sauce, some spiced up shredded chicken, sun dried tomatoes, black olives and raw goat cheese. You can top with whatever toppings you choose! Eggplant is a great source of soluble fiber, vitamins B1 and B6 as well as potassium, copper, magnesium, phosphorus, niacin and folic acid. The pretty purple skin of the eggplant contains a potent antioxidant called nasunin which has been shown to protect cell membranes from damage, brain cells in particular. It is often […]
In the past nine months, since finding out I am sensitive to bovine-derived dairy, I've been longing for sour cream. Would you believe me if I told you, you can easily make your own healthy Dairy-Free Sour Cream with just two ingredients? Piled atop a bowl of Mexi “Cauli” Rice, Carnitas and diced avocados, it is simply too amazing for words. I can't believe I didn't think of this sooner. I am now dreaming up recipes that call for sour cream and can't wait to try it with a huge bowl of fauxtatoes or in a homemade ranch dressing. Downfall of Dairy Dairy […]
Today, my friend Andrea McDaniel, Holistic and Integrative Registered Dietitian, is going to teach you about a little hormone called leptin. Meanwhile, I am busy in the kitchen creating healthy low-carb recipes for the collaborative cookbook project I am working on, due out in December. ♥ Vanessa Ever catch yourself saying “I try to eat well, but I’m just hungry all the time!” If so, let me introduce to you a hormone called leptin. Understanding the role leptin plays in weight management will help you conquer your appetite and food cravings, decrease body fat, and most importantly, improve your health. Knowledge is […]
Throwing out a second post for the day, as I just made a fresh pitcher of my absolute favorite summertime drink, iced green tea. This isn't just any ol' boring plain green tea. No, it's pomegranate green tea and it's thirst quenching delicious. I often get asked what my kids drink, since we don't buy juice, sports drinks or soda and this is it. My niece and nephews love this as well and whenever they come to my house they want to make a pitcher. I have a very simple ice tea maker. There's nothing to making ice tea when you […]
My new friend Donella, requested Macaroons, Healthy Living How To style. I made my very first batch this morning and not only are they beautiful to look at, they are so delicious I cannot wait to share them. These even passed the discerning teenager tastebud test, so you know they are yummy! I know you want me to get to the recipe and I am, I am, just let me give props first. I've never had a macaroon before, healthy or otherwise, so these weren't on my recipe radar. Give Alton Brown a high-five as this is his basic macaroon recipe […]
Who needs the convenience of prepackaged breakfast sausage full of unhealthy ingredients, when making your own is not only easy but by far healthier. Your typical packaged breakfast sausage product is going to have ingredients like sodium lactate, sodium phosphate, monosodium glutamate, sodium diacetate along with dextrose and maltodextrin. These unpronounceable words are code for salt and sugar. Not just any old salt and sugar though. No, these additives are meant to excite areas in our brain which trigger us to eat more and want more. So say goodbye to Jimmy Dean and make your own healthy Breakfast Sausage with […]
Today's episode of Sunday Snapshots should actually be titled Saturday Snapshots as the photos were taken on our adventures yesterday. We combined our weekly grocery shopping trip with our weekend walk and headed over to Lake Calhoun. In the car ride to the lake, we listened to Jimmy Moore and Dr. Christopher Gardner discuss what's been happening in the years since his landmark study, A to Z: A Comparative Weight Loss Study, was published. An hour long walk around the lake, a leisurely lunch and a quick shopping trip at Whole Foods and our day was half over. Hope you […]
If you are tired of boring eggs for breakfast, give today's healthy recipe, Avocado Peach Salsa, a try. Not only is it amazing atop of a pile of scrambled eggs, it goes well with grilled chicken thighs. And, believe it or not, I even had it with a sesame crusted tuna steak and it paired quite well. It's the middle of peach season right now, so finding a juicy and ripe peach should not be a problem. You will know a peach is ripe by gently pressing on the skin. If the fruit is hard, it is unripe, if it is mushy, […]
Here's a fun fact you can share with your friends and family while serving them today's healthy recipe for Death by Dark Chocolate Pudding. One bite and you will think you've died and gone to chocolate heaven. “The first death by chocolate occurred in the 17th Century in Mexico. The people were so addicted to chocolate they refused to adhere to a chocolate ban that forbid them from eating it during church services. The Bishop who passed the law was later found dead due to poison being mixed into his daily cup of chocolate.” ♥ At the center of chocolate’s health benefits […]
This summer, Tom and I have watched, the now retired TV series, Lost on HuluPlus. We are in the middle of season 5 with just one season left to go. If you're not familiar with the show, the story takes place on an island where a plane and its passengers have crashed. The survivors make camp and must hunt and gather for their food, eating wild boar, fish and mangoes. In an early episode, one of the characters laments over peanut butter, which got me thinking…if I was on Lost, what foods would I miss the most. It's safe to […]
This morning, Tom and I headed to a local park to do some hiking Minnesota style. This means in the woods and not on a mountain. Today we explored some new trails at Lebanon Hills Regional Park. I would love to bring my camera along on some of our hikes as the scenery is beautiful, but it doesn't exactly fit in my pocket, so cell phone pictures will have to do. We had a successful hike on this muggy overcast morning, with only a few welcome sprinkles of rain and no mosquito bites, thanks to my favorite organic bug […]
Last weekend, my husband and I went on a long walk, about eight miles or so. Early on in our trek, we came upon some litter on the walking path, a McDonald's bag and a wrapper for a biscuit breakfast. In my junk food eating days, I loved me a biscuit with egg & bcon from The Golden Arches. Truth be told, I honestly cannot tell you the last time I had a biscuit. You know what I mean, the ones made with white flour and buttermilk. What I can tell you, is, I'm not from the south. And the […]
I recently received some push back and “dislikes” on the Healthy Living How To Facebook Page after extolling the “healthiness” of bacon. As I mentioned in yesterday's post, within the framework of my food philosophy, bacon is very much a healthy food choice. This got me to thinking, while I haven't exactly hidden the fact I live a low-carb lifestyle and believe in the medicinal benefits of real food, perhaps “My Food Philosophy” needs to be spelled out a little more clearly for those who are new to Healthy Living How To. While I know a lot of you reading this are coming from a low-carb/paleo/primal/ancestral background, […]
After a flurry of posts on the Healthy Living How To Facebook Page on Friday, it became painfully apparent I have been making bacon all wrong. In other words, I am one of the few who still make bacon a few slices at a time on the stove in a skillet. Silly me. After an informal survey of my friends, “The Baconistas”, the results are in… real Baconistas bake their bacon in the oven. So, if you are still like me, slaving over a stove getting splattered with bacon grease, this post is for you! I have to say, I was a […]
A few weeks back, I started a series on how to eat your favorite foods and still fit into your skinny jeans. The first post in the series featured my favorite Mexican food. A simple recipe for Beefy Mexi “Cauli” Rice, where I substituted the carbohydrate dense rice, with nutrient dense cauliflower. This week we are slurping up Italian with a healthified “Spaghetti” with Homemade Meat Sauce. Once again we are going to replace the unhealthy carbohydrate and wheat laden noodles with a nutrient dense potassium rich summer veggie, the zucchini. What do you do when you live a gluten-free as […]
Happy & Healthy 4th of July Wishes! Looking for a last-minute summer salad to bring to your 4th of July picnic? Then look no further. Try this simple and flavorful healthy spin on a classic coleslaw salad. The combination of apple cider vinegar and the natural sweetness from the added apple makes it the perfect sweet and sour salad to complement your grilled burgers and brats, minus the buns of course. Making homemade coleslaw really doesn't take a lot of effort, but if convenience is your thing, go ahead and purchase a bag of packaged slaw, just promise me you […]
Oh boy, do I have a treat for you. I've been happily experimenting in the kitchen attempting to perfect a non-dairy ice cream recipe. I realize that may not sound like such a feat, however, sugar-free, non-dairy ice cream making is a little tricky. Homemade ice cream made in an ice cream maker, typically turns solid as a rock once frozen. The ice cream is only really good straight out of the ice cream maker in the soft-serve state. Once frozen, it just doesn't taste the same to me. There are ways to lower the freezing point with ingredients like […]
Ever wondered….how to eat Mexican Food and still fit into your skinny jeans? I'm just being silly, but I was wearing my skinny jeans when I made and devoured this huge bowl of Beefy Mexi “Cauli” Rice and I didn't need to unbutton them when I finished it. This is a very EASY one pan meal, you can scale up or down accordingly, however, I was single last night, so this was ALL MINE. I posted the below recipe and how to make this delicious dish on Facebook last night. It's not a new recipe but just a variation of […]
Part of my morning routine is to post to the Healthy Living How To Facebook Page. I make it a point to start the day with motivation or education on all things healthy. If you've “liked” the page you know what I am talking about. I think it's important to start each day with positive thoughts and intention. I know many of my readers start their day on Facebook and I hope to be a source of inspiration that may just get their day started on the right foot. With that being said, this morning as I did some reflecting and […]
Crisp, crumble or a pie with the crust on top, call it whatever you want. I call it amazingly delicious. We've been enjoying organic strawberries the past couple weeks as our co-op has had them on sale. And this last week I spied a large pile of rhubarb on sale. Strawberries and rhubarb go hand in hand, so you know I threw a few stalks in my cart. As I dreamed of strawberry rhubarb concoctions, I decided I would start with a very basic recipe, a pie with the crust on top and save the muffins and jam making for […]
I've been an ardent supporter of a low-carb lifestyle for the better part of the past decade. Like many, I embarked on my low-carb lifestyle for vanity's sake. I wanted to lose weight. At the time, Dr. Atkins' New Diet Revolution had been revised and was quite popular. I picked up a copy and eagerly read it cover to cover. I was convinced this was the answer to weight loss and weight management for me. I did lose the vanity weight with little effort and have maintained a healthy and fit figure for a number of years*. These days, however, my adherence […]
Question What is the difference, if anything between low-carb and sugar-free? For example, my father is a diabetic and I've noticed that he eats sugar-free treats like sugar-free Oreos. I looked on the box and they contain 17 g of carbs per serving, however, they have 0 g sugar. When dealing with sugar-free items; are the carbs calculated differently? So say I am allowed 100 g carbs a day and I eat a serving of sugar-free Oreos do I count those as 17 g or a different calculation? Thanks for your help in advance. Answers Before we get to answering […]
Celery has long been used for medicinal purposes, dating back to the 9th century. The first recorded use of celery as food was in France in 1623 and then later in the 19th century it was introduced to the United States. During this time period, celery became an exotic food important to the “class” conscious consumer. Serving celery at your dinner party was a sign of socioeconomic status. This vegetable was so important it was often displayed in a “celery vase” with a prominent presentation on the table. Although we don't think of celery as medicine or even as a sign […]
It's no secret I love dark chocolate. Love, love, love it. Dare I confess, there isn't a day that goes by, I don't enjoy it. Earlier in the year when I was tested for delayed food allergies, I held my breath just a little hoping chocolate didn't come back as an allergen. I let out a big sigh of relief when chocolate came back in the clear, but dairy did not. While most high-quality dark chocolate bars do not have dairy in them, there still may be some cross-contamination, as most are produced in a facility that also makes milk chocolate products. Recently, […]
For most people, when it comes to achieving health, fitness and weight management goals, getting started isn't the challenge, it's staying on course. To stay on track and keep going in the face of life's daily demands requires consistently choosing to do what needs to be done and not what you want to do. Your brain is the control center of your body with incredible power and influence on your appearance, mood, stress and health. If you are finding it challenging to stay focused on your goals, your pre-frontal cortex, the area of your brain responsible for discipline and self-control, may […]
We're back in the Twin Cities after a week-long “working vacation” of sorts. Tom and I are both passionate about health, fitness and nutrition, as well as have a sincere interest and concern in the dramatic rising trends in obesity. Having both followed a low-carb lifestyle for the past decade, we decided we'd use our 2012 vacation time to attend the 5th Annual Low-Carb Cruise. Nearly 300 low-carb enthusiasts along with the leading experts in the field of low-carb living, set sail on May 6th aboard the Carnival Magic. In seven days, we gained new insights and brainstormed with others […]
While Cinco de Mayo is an “optional” holiday in Mexico, in the United States it is a day to have a fiesta and celebrate Mexican culture and heritage, particularly in communities with large Hispanic populations. If you are planning a Cinco de Mayo celebration of your own, then today's post is for you. Whether you just simply want to celebrate with a healthy sugar-free, low-carb Cranberry Margarita or you want to make a complete Mexican dinner, I've collected my favorite Mexican-American healthy recipes just for you! By clicking on the picture, you will be taken to the recipe which is […]
Health experts agree there is a clear association between a diet high in fruits and vegetables and reduced risk of chronic disease. Phytonutrients, naturally derived plant compounds, particularly antioxidants, are increasingly being shown to help optimize human health. Among the fruits richest in health-promoting antioxidants, cranberries rank right up there at the top. According to Rui Hai Liu, M.D., Ph.D., a leader in cranberry research, “Cranberry extracts have been shown to exhibit potent antioxidant activity, inhibit LDL oxidation and have anti-bacterial and anticancer activities. The phytochemicals present in cranberries, especially phenolics and flavonoids, appear responsible for these health benefits.” The most commonly […]
It's been some time since my first video blog and dare I say, it's already getting easier to do. In fact, once I got the camera set-up, I only did one take. The quality of this video is better as well. As promised, I used my camera instead of the webcam. Today's video is a response to a reader's e-mail about adrenal fatigue. If you have any feedback, please leave a comment […]
Last week I shared the Healthy Living How To version of a healthy chocolate chip cookie made with almond and coconut flour. The result was an amazing gluten-free, dairy-free, low-carb cookie that is guilt-free and satisfies your inner cookie monster. I didn't think healthy chocolate chip cookies could get any yummier….but that didn't stop me from trying. I am a deep dark rich chocolate lover. An obvious upgrade to the original healthy chocolate chip cookie recipe is to amp up the chocolate by simply adding more of it. Instead of adding more chips, I added more chocolate, in the form […]
Do you know how many servings of fruits and vegetables is recommended per day for robust health? According to the Healthy Way of Life Food Pyramid it's 9-11 servings with a 4:1 ratio of vegetables to fruit. A super easy way to give your veggie intake a boost is to make a Green Smoothie. I'll admit I'm a novice when it comes to green smoothies. I have perused my fair share of recipes, however, never dabbled in making them as most are loaded with fruit which also means they are loaded with sugar. I wanted to come up with a refreshing […]
Some time ago, I picked up a bag of 65% dark chocolate chips, then promptly hid them high in the cupboard and forgot about them. All along I had planned on making cookies with them, but I don't typically make cookies just to have around the house. No, I usually reserve baking for a holiday or a special occasion. In fact, the last batch of cookies I made was the Not Sugar Cookies I made for Valentine's Day. Well, two things happened on Monday, first, I stumbled on my hidden bag of chocolate chips and second, my two teenage sons […]
Not only is the One Minute Muffin recipe the most popular recipe on Healthy Living How To it is also the most searched term that brings people to this site. As I mentioned, when I first introduced this healthy gluten-free and low-carb bread substitute, I did not create the original recipe, rather, I put my spin on it. Instead of a muffin made exclusively with flaxseed meal, I came up with various adaptations by adding coconut flour and almond flour. Two of my favorite one minute muffins variations are the pumpkin muffin with pumpkin butter and chocolate snack cake with raspberry sauce. Today I […]
Meet my new friend Broccolette, she is gorgeously green, long and lean, sweet and edible from stem to flower. Broccolette is a cross between broccoli and Chinese kale, is part of the cruciferous family of vegetables and is an excellent source of Vitamin C and A. Broccolette is grown organically, without synthetic fertilizers or pesticides by Earthbound Farms. I picked her up, quite cheaply I might add, at Costco of all places. I noticed her hanging out at our local food co-op as well, but for twice the price. I have successfully paired Broccolette with lamb burgers, beef roast and […]
It's no secret I am an advocate of nutrient dense foods, minimally processed and high quality. A healthy diet consists of foods like beef, poultry and eggs from pastured-fed animals, wild fish, organic fruits & vegetables, nuts & seeds and fats like butter, ghee and coconut oil. In my opinion, a healthy diet also eliminates sugar in all it's forms, vegetable oils, and most grains. Sounds simple enough, right? Until it's your birthday and you want a slice of cake or it's Christmas and you want a cookie, or it's Tuesday night and you want to eat chocolate while watching […]
Empty calories. A term used to describe the calories in the American diet that fail to deliver any nutritional benefits. These so-called empty calories come from processed carbohydrates, fats and sugars and lack important vitamins, minerals and antioxidants. Empty calories are usually associated with desserts, cakes, cookies, candy but also include soda, juice, energy drinks, alcoholic beverages as well as fast foods, chips, crackers and most convenience foods. Just exactly what percentage of the American diet is made up of empty calories is debatable, however, most reliable sources estimate it to be 30% or more. The government proposes empty calories can […]
Conventional medicine provides us with a quick fix approach to removing our symptoms, usually involving prescription medications and sometimes unnecessary surgeries. The problem with this approach is symptoms point to a deeper imbalance that is often left unaddressed. True healing is more than removing symptoms, it is getting to the root of the problem. Symptom removal is the side effect of healing, not the other way around. Restoration of health and healing involves more than taking a prescription medication or even supplement and herbs, it requires a lifestyle change. Physical symptoms are our body's way of communicating with us. They […]
Over on the Healthy Living How To Facebook Page, I teased you all with this beautiful picture of a new recipe I developed over the weekend, healthy Thai Turkey Burgers with Almond Butter Chili Sauce. We had this for dinner on Friday and loved it! I knew I would have to make it one more time to tweak just a little and get some daytime photos, so we had it again for lunch on Saturday. If you are looking for a way to spice up your burgers, you must give this healthy recipe a try! The recipe calls for ground turkey, […]
I am so pleased and mildly shocked that this eye-opening report on sugar and its toxic effects, was aired on National television. If you are unaware of or don't take seriously the dangers of sugar, please take 15 minutes to watch this video. The research is finally catching up with what many have speculated all along, sugar takes a serious toll on health, beyond weight gain, it feeds cancer cells, increases dense LDL particles and is highly addicting. Is Sugar Really Toxic? Over the top, but true, sugar is toxic. High fructose corn syrup = sugar = both equally bad […]
Tom and I love, love, love our morning cup of coffee. It's a routine and ritual; wake-up, crawl out of bed, make a quick detour through the bathroom ending in front of the coffee maker. We've been dedicated single-serve coffee maker fans for a number of years, favoring the Keurig since it arrived on the market. Neither of us typically drink more than a cup in the morning and perhaps a second cup in the afternoon, so brewing a whole pot of coffee is not necessary. We enjoy dark roast, rich and bold, coffee you can chew on. It is […]
Lately, I have felt like my creativity has been lacking in the kitchen. I guess you could say I am in a food rut. Life has been a little more busy and I have resorted to quick and easy meals instead of trying new foods or even combinations of foods. I got excited, while doing our weekly grocery shopping at our local food co-op, when I spotted grass fed beef tongue. In fact I was quite fascinated with it. I picked it up and put it back twice, unsure if I could get over the idea of eating tongue. One […]
Yesterday I had about a half an hour to throw together a quick lunch, take a few pics with very minimal natural light (it was overcast and raining here in MN) and scarf it down before my nephews arrived for the afternoon. I was in the mood for salmon or maybe it was my spectacular macadamia mayo. Either way, I decided to throw together some quick salmon cakes with an easy tartar sauce. Neither my taste buds nor my stomach were disappointed. I cannot tell a lie, what you see is what you get. This was my lunch. Other than […]
I've got a confession to make, most of the meals we eat are actually quite basic and dare I say boring. Breakfast, lunch and dinner is almost always some combination of protein, healthy fats and veggies. While I have lots of tips and tricks to make meals visually appealing and taste wonderful, they aren't necessarily a “recipe” per se. Oftentimes as we sit down to one of these very simple dinners, Tom will ask if I took pictures for my blog. The answer is always the same, “no.” He thinks I should share every culinary creation and I assume everyone […]
I have received quite a few recipe requests for two things, an on-the-go breakfast option as well as a protein bar. What do you get when you have two birds and one stone? A Vegan Protein Breakfast Brownie that is dairy-free, egg-free, sugar-free, gluten-free, low-carb and requires no-baking. They are deliciously filling and pair well with a hot cup of coffee and a few ripe strawberries. The best part, they are far far healthier than any protein bar you could buy. I realize some of you reading this may be a purist when it comes to eating real food. Kudos to […]
I apologize for the decline in blog posts over these past few weeks. Right now, my time is not my own. I've been helping taking care of my mother who has a progressive brain disease called Lewy Body Disease (LBD). If you are like most, you've never heard of LBD. Although the pathology of the disease is different, it is easiest to describe the disease as a combination of Alzheimer's and Parkinson's. Even though she is not in the end stages of the disease, she does require around the clock care and help with daily living activities. Currently, my father is […]
Yesterday, I discussed the symptoms attributed to Allergy Tension Fatigue Syndrome and how I had experienced symptoms similar that have virtually disappeared since going dairy-free. Most notably, was the relief from the chronic upper back, neck and head tension that had bothered me for years. I recently had the opportunity to have my blood assessed for non-IgE mediated food allergies, before we get to the results, we'll do a refresher on food allergies and then finish up with a recipe for Dairy-Free Whipped Cream. WHAT IS A FOOD ALLERGY This will be review for those of you who are on […]
I thought it was time for an update since my Casein Confession. I have been dairy-free since last December, a little over three months. Not too difficult as long as I eat at home. When eating at a restaurant I avoid the obvious, like cheese, but haven't been very adamant about butter (or whatever other dairy is hidden in restaurant food). This hasn't worked out in my favor. Even though I stick to protein and veggies, usually a nice medium-rare steak and broccoli, there hasn't been one time I have eaten at a restaurant, over the past three months, I have felt […]
Today is your day! The long-awaited recipe for Carrot Cake is here. HEALTHY CARROT CAKE Gluten-Free. Dairy-Free. Sugar-Free. Low-Carb. Carrot Cake is by far my most favorite dessert. I share this affinity with my friend Nate, who has tested and given his nod of approval for this version of Healthy Carrot Cake. In addition to testing Nate's taste buds, I sent a test batch to work with my husband, where a team of Registered Dietitians gave this two thumbs up. In fact I was told two of the RDs were paying each other off for the last cupcake. My handsome husband, […]
I have lived in Minnesota my entire life, except for a short two-year detour in Houston, TX. When people ask if I liked Houston, my response is always the same, “it's not that I didn't like it, it just wasn't home.” Even though Houston is a melting pot of origins, the locals knew I wasn't from their parts. It's funny the reaction people had when they learned I was from Minnesota, I might as well have been from Antarctica. Walleye Caught By My Dad Ice Fishing in the Land of 10,000 Lakes I readily admit we have some pretty brutal […]
Today is part three of our Oh Mega discussion. If you haven't been following along, in Oh Mega: Part One, we laid the groundwork, with a simple explanation about the importance of essential fatty acids, Omega-3 and Omega-6, as well as discussed the health consequences of an out of balance Omega-6 to Omega-3 ratio. We concluded Part One with a short Q & A I had with Dr. Doug Bibus, one of the foremost authorities on fatty acid metabolism. In Oh Mega: Part Two, I revealed my results of the Holman Omega-3 Test as well as discussed what each of […]
Just putting the finishing touches on the Oh Mega series, if you haven't already done so, you can catch up with Part One and Part Two. Stay tuned for Part Three tomorrow. In the meantime, I wanted to share with you a very easy cracker recipe that is rich in Omega-3s. The crackers are made from both ground flaxseeds as well as whole flaxseeds along with chia seeds. Add a little water and a few seasonings and you've got a crispy crunchy cracker. Some time ago, I spotted Doctor in the Kitchen Flackers at our local Whole Foods. I did a quick look at […]
Yesterday, in Oh Mega: Part One, we began a discussion about essential fatty acids, specifically Omega-6 and Omega-3 and the role they play in health as well as the disease process. We concluded that while some Omega-6 is essential, in excess it can be harmful and that for optimal health we need a balance of Omega-6 to Omega-3. Research suggests an ideal Omega 6:3 ratio somewhere along the lines of 4:1 to 1:1. Due to the current high consumption of processed foods and consumption of polyunsaturated oils like corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil, sesame oil, and […]
Essential fatty acids or EFAs are coined “essential” because while they are necessary for health, the body cannot make them — we get EFAs from the food we eat. EFAs are not fuel for the body like other fatty acids, but are required for many biological processes. Only two EFAs are known essential for humans, these are linoleic acid or Omega-6 and alpha-linolenic acid or Omega-3. How well these two fatty acids function in the body is dependent on the balance between the two. The typical American has an Omega 6:3 ratio somewhere along the lines of 17-30:1. With an […]
I've had it in my mind for some time to come up with a recipe for healthy tamales. A Christmas tradition for many Mexican families and ours was no different. Tamales are traditionally made with corn or masa, mixed with lard, filled with pork or chicken, wrapped in corn husks and then steamed. The process can be quite laborious, however, the end result is worth the few hours it takes. In my family, several of my aunts will get together and devote an entire day to tamale making. While my aunts will make hundreds in an afternoon, we will be […]
Late last summer I wrote about my love for Diet Pepsi and my reasons for kicking the unhealthy habit. If you haven't read my article, Why I Gave Up Diet Pepsi, I'll wait right here while you do………..So as I was saying, I kicked that habit to the curb cold turkey and haven't missed it. Both my husband and my brain have thanked me ever since. When giving up an unhealthy habit it is often recommended to replace it with a healthy habit. And this is exactly what I did. I traded in my love for diet pop for a love for tea. My […]
I don't know about you, but I'd rather have a dozen pieces of healthy chocolate covered bacon for Valentine's Day than a dozen red roses. I figured you'd agree, so I went ahead and made some. It's the week of love and I am sharing some of my healthy favorites and what better thing to share on this day, than my love for both bacon and chocolate. But wait a minute, you might be thinking, did she just say bacon, chocolate and healthy in the same sentence? Why yes, yes I did. Healthy Bacon My friend and registered dietitian, Anika […]
Last week I got an e-mail from Feed My Starving Children looking for volunteers to spend just two hours this week making meals for the hungry. It was an opportunity I couldn't pass up. Today, in two hours, along with several others, we made enough meals to feed 198 children for a whole year. This was the first time I have ever participated in a meal packing event and it was pretty amazing. Row after row of meal prep stations were set up and teams of eight were formed. I asked my sister-in-law Michelle to volunteer with me, however, there […]
I mentioned early last week, I found new kitchen inspiration, by stumbling on a few raw vegan blogs. Who knew raw vegans are experts at coming up with cheesy creations without dairy by using nuts. After watching endless YouTube videos and scouring the internet for tips and tricks, I thought I would test out my own vegan cheesemaking skills. I started out simple and made a Cashew Parmesan Cheese. It was all it promised to be and more. I decided to up the ante a little and try my hand at a nut cream cheese. While nut cheese can be made […]
Share the healthy love this Valentines' Day by making these healthy Not Sugar Cookies for your friends and family. This pretty cookie is gluten-free, dairy-free and sugar-free. Enjoy! Not Sugar Cookies with Almond Cream Cheese Frosting Prep Time: 90 minutes (includes chill time) Cook Time: 12 minutes Makes: 28 Cookies Ingredients 1 c. Almond Flour 1/2 c. Coconut Flour 1 tsp. Aluminum-Free Baking Powder 1 tsp. Baking Soda 1/4 tsp. Celtic Sea Salt 1/2 c. Granulated Sweetener — for sugar-free I recommend Swerve or Birch Xylitol 3 Large Eggs, Room Temp 1 tsp. Vanilla Extract 1/3 c. Coconut Oil, Melted 1 Recipe Almond Cream […]
As I mentioned on the Healthy Living How To Facebook Page, after making lacto-fermented mayonnaise the other day, I was dreaming up something for dinner that could be drowned in its deliciousness. Egg salad, tuna salad, salmon salad all fit the bill, but I had also cooked a whole chicken in our pressure cooker. For a while there, I was in the habit of making a whole chicken once a week, two birds, one stone, you know. Enough chicken for a recipe or two and bone broth for the week. This is a reminder to myself, must get back into this […]
Lacto-fermentation is the process of introducing healthy bacteria and probiotics into foods and then letting them naturally ferment. Regularly consuming fermented foods is widely known to keep the immune system healthy. Fermented food goes back thousands of years, when people first discovered that if they soaked vegetables in salt water at room temperature, the food turned sour but remained edible, and stayed that way for months afterwards. Later it was discovered that millions of naturally occurring lacto-bacilli were converting the vegetable's sugars and starches into lactic acid, a natural preservative. If you've eaten sauerkraut or yogurt you've eaten fermented foods. Lacto-Fermented […]
I can't tell you the last time I ate noodles or pasta of any shape or form. I've been gluten-free for at least three years, which means pasta is out. I know there are gluten-free pastas on the market, but they don't meet my healthy eating beliefs. Most of the gluten-free pasta alternatives have a higher glycemic impact than regular pasta noodles. In addition to avoiding gluten, I also believe in a reduced carbohydrate lifestyle for health and weight management. Over the past eleven years, my carbohydrate intake has varied from very low (<20g/day) to moderately low (<100g/day). I pick […]
I've had fabulous response to my blueberry and cranberry orange muffin recipes. Both of these muffins, like all of my baking, are gluten-free, sugar-free and low-carb. A combination of almond flour and golden flaxseed meal replaces the traditional enriched bleached flour found in most muffins, in these two recipes. The base of these recipes are identical and I've had great luck using it to make many muffin variations. Banana Muffins made with Coconut Flour & Golden Flaxseed Meal However, a few of my readers have asked about replacing the almond flour with coconut flour due to nut allergies and my […]
When I was a little girl, I used to crawl up on the kitchen counter and sneak into the cupboard where my mom kept her baking ingredients in search of…….chocolate chips. Sometimes, I would get lucky and there would be a bag already opened that had been taped shut. I would carefully peel away the tape and get myself a handful of chocolate and then close it back up without being caught. Other times, I wasn't so lucky. I would somehow have to figure out how to open the bag just enough so that the chocolate chips would come out […]
I have to admit, up until last week, I did not like salmon (other than canned). Blasphemy, I know, how could I not like one of the world's healthiest foods. I really wanted to like salmon and have given it a fair try many times, but had long given up on it. That is until last week when Whole Foods had a one-day sale on Wild Alaskan Sockeye Salmon. The line at the seafood counter was long and I figured either the salmon is really thaaaaaat good or $7.99/lb. was too good of a deal to pass up. Either way, […]
Yes two weeks in a row, I've got cupcakes for you. Last week it was my husband's birthday, in which we celebrated with healthy rich Dark Chocolate Cupcakes and today it is mine. It seems like it was just yesterday that my husband threw me a surprise 40th birthday party and now I am 41. How that happened, I don't know, as I feel like I was just in my 20's. At any rate, it's my birthday and birthday cake or rather cupcakes are in order. “Healthy” Vanilla Cupcakes Gluten-Free, Sugar-Free & Low-Carb Printable Recipe Healthy Vanilla Cupcake with Chocolate […]
I put the cart before the horse yesterday in Part I of our discussion on detoxification. Probably because I started my day with a lovely soak in a detox bath. Before we get to a detox diet, let's take a step back in our discussion and address simply how the detox process works. This is important to understand as we lead into foods that heal and help this natural process along. A number of body systems are involved in the detox process, however, the primary organ of detoxification is our liver. If our liver ceased to function we would quickly become toxic and quite ill. […]
A detox bath is one of the easiest healing therapies we can do to facilitate our body's natural detoxification system. In this day and age, our bodies are subject to more toxins than ever. Toxins are in the air we breathe, the food we eat, the medications we take and in the water we drink. Toxins cause irritation, harm and destruction in the body if left unchecked. Detoxification is the body's way of removing and metabolizing these dangerous compounds. It is a process the body does naturally without us even knowing it. However, the capacity of the body's detoxification process is […]
This weekend was my husband's birthday. We celebrated by doing exactly what we love to do, spending time together. Oh yeah, and eating cupcakes, very moist and delicious chocolate cupcakes. If you don't mind, before I get to the cupcake recipe, I would like to gush a little over my handsome hubby. He is my best friend and confidante and I truly believe he is the most awesome husband in the world! January 2012 Tom's Birthday Dinner! Tom's Top Ten 1. Hard Working, thank you for being the hardest working man I know. You work hard to support our family […]
I did not win the FastPaleo recipe contest I entered last week, but this recipe is still a winner in my books! I've gotten some great feedback from those of you who have tried this recipe. I appreciate each and every one of you who voted for my healthy Beef Enchilada Cabbage Rolls. And yes, the dinner invitation still stands! As promised here is the recipe for you to try or print out and file away for later use! Chicken breast was on sale at our local food co-op a few weeks back and we stocked up, so you know […]
If you are not a fan of the Healthy Living How To Facebook Page, you should be! I know a few of my FB Friends have been waiting for today's post, after I posted the Healthy Chicken with Mushroom Cauli Rice picture on Facebook, on Saturday. I quickly threw together this recipe after a long afternoon of errands and grocery shopping. While my boys put away the groceries and other odds and ends, I made a quick one pan meal. I did not “measure” any of the ingredients, so will do my best to recap how I made this meal! […]
Yesterday we discussed the healing power of various spices and herbs. While each one of them has a health benefit, there is synergy when you combine them together. One of my favorite ways to do this is to make a healthy and healing Chai Tea. Chai actually means tea, and refers to an Indian style tea made from milk and traditional Indian spices. The individual spices added to Chai, each have a specific benefit to health and healing. According to Ayurvedic medicine, when combined they are calming, revitalizing and mentally clarifying. Chai tea is the perfect antidote to the stresses of […]
Spices and herbs often times have more antioxidants than fruits and vegetables. I discussed the value of the ORAC score, a method of measuring the antioxidant capacity of foods and supplements, previously, when boasting about the Super Veggie Kale. Eating food rich in antioxidants is an important part of being healthy. However, it's not just the antioxidant values spices and herbs impart, that make them healthy. Many spices and herbs contain compounds that truly are medicinal. In fact, Dr. Bharat B. Aggarwal, Professor of Cancer Research at the University of Texas, says, “countless studies have linked culinary spices to the […]
If you haven't already read my two-part series on the medicinal qualities of bone broth, I'll quickly fill you in. Bone broth promotes healing, supports digestion, contains highly absorbable minerals, bolsters bone, joint and skin healing, aids in detoxification, and supports the immune system. When it comes to staying healthy during the cold and flu season be sure to get your daily dose of bone broth! If you have been unfortunate, and caught a bug, this liquid gold is truly the healthiest cold medicine. The best part, you can't overdose, and it carries no ill side effects! We enjoy chicken bone […]
We all have fears, you know, the things that holds us back from jumping in with both feet. We fear failure. We fear success. We fear judgement from others. We fear being vulnerable. We fear rejection. We fear being laughed at. We fear situations that make us unsure. We fear the unknown. Fear is the reason we stay in our “safety zones”. I challenge you this year to get out of your personal safety zone and to just DO IT AFRAID! Everybody is afraid of something, however the most successful people overcome fear with courage and forge ahead.I started Healthy […]
We are waaaay up north in Minnesota, about 15 minutes from the Canadian border, spending time with Tom's family. We're all here, his parents, Cathy and Warren, his brother and sister-in-law, Bob and Michelle, Tom, myself and our boys Jacob and Brodrick. And the DOGS, all five of them. I will be back on Tuesday with more Healthy Living How To, in the meantime, I wish you and yours a very Happy & Healthy New Year! Baliey ~ Chocolate Lab Puppy (Bob & Michelle's) Amber ~ Yellow Lab (Cathy & Warren's) Gizmo ~ Shih Tzu (He is ours) Zoey ~ Mixed […]
Bacon makes everything better and a hot salad dressing made with bacon is no exception. Hot Bacon Dressing is a German classic, featured in just about every church cookbook from the 70's. While your grandmother's version probably calls for unhealthy vegetable oil, sugar and cornstarch, with a few substitutions, you have a healthy dressing. Slightly sweet and sour, this healthy salad dressing is far better than any commercially bottled dressing. It is made with healthy stable saturated fats, onions and bacon, lots of bacon. I know your mouth is watering so let's get to the recipe, healthy Hot Bacon Dressing. PrintHot […]
Absolutely nothing. Uh huh. Candy, huh, yeah. What is it good for. Absolutely nothing. Say it again, y'all. (sung to the tune of “War” by Edwin Starr) This is about the only thing candy is good for, building gingerbread houses. Last year, my family started a new Christmas Day tradition, a friendly gingerbread house decorating contest. We pair up in teams, pick a house and let the creativity flow. Once the houses are complete we take a vote and pick a winner. Care to guess which house won this year? On a more serious note, if you gave into all […]
It's the morning after Christmas, enjoying a cup of coffee as well as the silence. Ahhhhh, the silence, there is something to be said for sitting quietly and just being. The early morning hours are usually my favorite time of the day, it's my time of reflection, journalling and prayer. On the days when I start my day differently, I always feel it. This time is my time, it's where I find my joy, peace, hope and strength. Being truly healthy is the balance of our physical, mental and spiritual health. As a society we tend to emphasize physical health […]
Want to learn how to take your wrapped gifts from blah to beautiful? Learn how to make your own Christmas bows, with wire trimmed ribbon, scissors and tape. No more buying a gift bag to hide your presents in and no more flimsy cheap bows from a bag. Don't just save your newly found bow making talent for Christmas gifts either, there are some gorgeous ribbons out there that make stunning bows for wedding gifts, birthday gifts, anniversary gifts, you get my drift. Believe me, when I say, your gift will be the center of […]
Last week I did a recipe makeover for Italian Chocolate Spice Cookies. From unhealthy to healthy, they turned out beautiful, the texture was light and cakey and the flavors were deep and spicy. I got it in my head that with a little tweaking, they would taste great as a Chocolate Spice Muffin or even a Chocolate Spice Bread. I modified the recipe, using my Pumpkin Muffins as a template. I made a large single muffin using the One Minute Muffin technique, then adjusted the recipe to make a dozen muffins and finally made a mini-loaf of bread. All three turned […]
I shared with you my casein confessions a few weeks back and how my body revolted after a recent run-in with Greek style yogurt. After a few miserable days and rationalizing that I could still have butter, it became very apparent, casein whether from a cow, in small or concentrated amounts, did not agree with me. I replaced my beloved heavy cream with coconut creamer, ditched cheese and sour cream and made my own butter. Lactose-free, casein-free, whey-free, golden, delicious, velvety smooth, spreadable butter, or what is also known as Ghee. Ghee is sometimes called clarified butter, however, they are […]
Few people in the United States would argue that we aren't an overweight nation. Most are familiar with the statistics that suggest 1/3 of the population is obese and another 1/3 is at least overweight. These statistics mainly come from height and weight data, which is used to compute body mass index levels for these individuals. Body mass index (BMI) is one of the most commonly used measures for determining whether individuals are at an appropriate level of body fatness, though it does not directly measure body fat levels at all. In fact, as you’ll see, the BMI data we use […]
One more Christmas cookie recipe to “healthify” from my friend Jennie. The first recipe, Italian Chocolate Spice Cookies, were a successful healthy makeover. Next challenge, Vanilla Biscotti Cookies. When most of us think of biscotti, we think of a hard, slightly sweet, crunchy, long cookie designed for dunking. What I learned from my Italian friend, is her family's version of biscotti is not this same Americanized treat. While this cookie is firm enough to dip in coffee, it is crumbly, not crunchy, a little more delicate. Oh, and they are also small like cookies. Biscotti means twice baked cookie. The original recipe […]
We've all heard the catchy jingle, ♫ Ch-Ch-Ch-Chia ♫, sung during a television commercial for Chia Pets, the kitschy Christmas gift that sprouts plant-like hair. Yes, the same chia seeds that puts hair on a terra-cotta replica of Homer Simpson's head is also an amazing ancient seed full of nutritional benefits. After sharing my Christmas Cranberry Granola last week, I got a few questions about chia seeds. Specifically, what are they? And, where can I find them? Super Food: Chia Seeds History Chia seeds, Salvia hispanica L., were originally cultivated by the Toltec and Teotiahuán civilizations. Later with the arrival of the Atzecs and Mayans in Mexico, chia became a […]
Reader and friend Jennie sent me her family's top-secret Italian Chocolate Spice Cookie recipe to “healthify”. I haven't tasted the original version, so I have nothing to compare this to. However, if they taste anything like this healthy version they are wonderful. These little gems are cake-like in texture with a hint of orange and lemon as well as cloves, cinnamon and cocoa. Before I started baking, I did a little poking around on the internet reading various versions of this Italian delight. Some versions of this cookie are iced completely, while others the icing is drizzled. I chose the […]
Seven foods are reported to make up 90% of food allergies — peanuts, eggs, soy, wheat, shellfish, tree nuts and cow's dairy. The three suspects of dairy are the milk proteins, casein and whey and the milk sugar, lactose. While many would convict lactose, lactose intolerance is not a food allergy. A person with a dairy allergy is reacting to the milk proteins, casein and/or whey. However, more often than not, casein is the criminal. Food Allergies, Sensitivities & Intolerances True food allergies are rare, however, there are two other food induced reactions which are quite common, food sensitivities and food intolerances. While the differences […]
As promised, here she is in all her cranberry glory, healthy sugar free granola. If you are looking for a homemade gift to give to co-workers, friends or neighbors, instead of baking plates of unhealthy cookies, give this healthy recipe a try. Make a double batch, so you have some for yourself! This is absolutely wonderful over full-fat unsweetened yogurt, made from cow's milk or goat's milk. It is also a nice addition on top of a spinach salad with crumbled goat cheese or feta cheese. For a really decadent little treat, drizzle some heavy cream or coconut milk over […]
Cranberries are on sale everywhere right now, I picked up two bags for $3.00, you will want to do the same. They can be kept in the freezer for up to a year and no need to thaw before using. This is a very simple recipe, no dehydrator required, takes about 10 minutes to prepare and 8 hours worth of patience until you have perfectly dried cranberries. In a saucepan add 1/2 c. water + granular sweetener. To the sweetened water add 12 oz. of cranberries. Stir cranberries around to coat and turn heat to medium-high. Cook […]
Growing up my mom would bake loaves of gumdrop spice bread to give away to neighbors and friends for the Christmas holiday. There was always a loaf or two leftover for our family to enjoy. The days leading up to Christmas we would eat slices of the spice bread slathered with butter. The combination of ginger, cinnamon, nutmeg and cloves along with molasses not only made the bread smell wonderful it tasted heavenly. This fall I came up with a pumpkin muffin recipe, using coconut flour, that was divine. And each time I made it, I was reminded of my […]
While cranberries are typically associated with Thanksgiving, they are a wonderful complement to many other foods besides turkey. Cranberry sauce goes well with chicken and pork, wonderful dolloped atop a slice of sharp cheddar, cottage cheese topped with cranberry sauce is delicious as is ricotta cheese. You can top pancakes or waffles with cranberry sauce or even use it as a topping for chocolate cake. If you are really adventurous go ahead and put a dollop on your steak. And then we have this beauty below, Homemade Greek Style Yogurt with Easy Cranberry Orange Sauce. Don't be fooled, this isn't […]
I spotted golden beets this weekend at Whole Foods and knew I had to have them. As usual, not sure what I was going to do with them, but I would figure something out. This rustic looking vegetable is strangely beautiful and the inside is strikingly golden. The sliced golden beet has rings on the inside like a tree trunk. There's not much to preparing them, other than a quick wash, they are steamed whole with the skin on. And I don't want to hear how much you hate beets, these are GOLDEN beets, they do not taste like red […]
The star of the Thanksgiving dessert menu, Bavarian Apple Cheesecake. It was AMAZING. The original recipe comes from Linda Sue, a well-known low-carb culinary queen. If you haven't checked out her website, you should. It is filled with wonderful low-carb recipes along with tips, tricks and recommended products to make low-carb cooking easier. I made a few changes to the original recipe and was not disappointed. Along with the cheesecake, I made a revised Chocolate Mousse, which the little kids really enjoyed and a dairy-free Pumpkin Pie, my dad's favorite. Bavarian Apple Cheesecake Original Recipe by Linda Sue Adaptations by Healthy Living […]
I feel really good about how our Thanksgiving dinner turned out. And to know I fed my family a gluten-free, sugar-free and low-carb dinner makes it even better. The center of the meal was the turkey. We ordered this from Whole Foods a week before, it was pre-brined so all I needed to do was roast it. Everything else, I prepared, including freshly grinding almond flour for the stuffing and dinner rolls as well as homemade mushroom soup for the green beans. My family enjoys a traditional meal, as you can see, turkey, stuffing, mashed potatoes with gravy, green bean […]
Happy Day After Thanksgiving! I am thankful for YOU my friends. Without you, who else would I talk to each day? Healthy Living How To has become something I am passionate about and thoroughly enjoy. What a blessing it is to be able to use my God given gifts and talents to serve, help and guide others. I hope every one of you enjoyed your day and reflected on the things in your life that you are thankful for. Being thankful is number three on my list of 10 Things You Can Do Today to live healthy in mind, body and spirit. I […]
In yesterday's post, I talked about ORAC values, the antioxidant capacity of foods to fight free radicals, those little buggers that contribute to aging and disease. At the top of the ORAC value chart we have kale and towards the bottom is the lowly tomato. When adjusted for weight, 100 grams or approximately 3.5 oz., kale scores at 1,770 and the tomato a measly 189. Now don't go throwing proverbial tomatoes at me, both are healthy, however, you would have to eat a lot of tomatoes to get the same measure of antioxidants. I know what you are thinking, what […]
The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by scientists at the National Institutes of Health. While the exact relationship between the ORAC value of a food and its health benefit has not been established, it is believed that foods higher on the ORAC scale will more effectively neutralize free radicals. According to the free-radical theory of aging, this will slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease. ORAC Values In the […]
Just what my recipe repertoire needs, another version of healthy gluten-free waffles. Pumpkin waffles this time. At any given time from October to April I have a stocked pantry of pumpkin. In baked goods, pumpkin adds moisture and like applesauce can replace some of the fat in a recipe (making room for more butter on top). This recipe is a little different from the other two; waffles and waffles. What's different? Well the amount of almond flour is reduced, the amount of protein powder increased, the butter has been replaced with pumpkin and for good measure a few tablespoon of […]
Dear HLHT, My name is Carol, I'm a Crossfitting female, 23 years of age, with bad sleeping and eating habits. I'm compiling a list of recipes from everywhere-paleo, primal, sugar-free, gluten-free, etc. I love pastas so I'm learning how to use spaghetti squash or make peeled zucchini noodles or cauli-rice as replacements for my starchy, sugar-loving appetite. My problem is all of these recipes call for things that your average girl doesn't have in her pantry. Things like coconut milk, coconut oil, different kinds of “flours”, stevia drops, all-natural this and organic that. I really just need a list of […]
My husband is from a little town in Northern Minnesota called Ely. This town is the home of Steger Mukluks and is a popular entry point to the world-famous Boundary Waters Canoe Area. Another pillar in this old iron mining town, is a restaurant called The Chocolate Moose. This is a tourist hot spot, and according to Trip Advisor is the #1 restaurant in Ely. Of course with a name like “The Chocolate Moose”, they are known for their desserts. Perhaps this is why today's recipe is my husband's absolute favorite, Chocolate Mousse Pie, it reminds him of his hometown. These individual […]
If you ask the average person what causes heart disease, he or she would probably say dietary fat. Though fat has been vindicated through many studies, it is still a common belief that dietary fat is unhealthy. A new research review titled Saturated Fat, Carbohydrates and Cardiovascular Disease from The Netherlands Journal of Medicine, sheds more light on the confusion surrounding dietary fat. Europe tends to be more progressive around nutrition, supplementation and drug therapy and a review such as this one, will pave the way for similar messages here in the United States in the near future. Historically, high LDL cholesterol was […]
If you have followed along with Healthy Living How To, you already know of my excitement for the Fig Food Co. organic pumpkin I found at Whole Foods. It was still on sale this past weekend, and I picked up a few more “boxes”. Last week I made a pumpkin enchilada sauce that was to die for. And I promised another recipe using the sauce. Well, here it is…..Pumpkin Enchilada Soup. Pretty, ain't it?! This is a very versatile recipe. Spice it up and garnish it as you see fit. I used grass-fed ground beef and black beans, but ground turkey, […]
I am not Italian, although, I often get asked if I am. I have never been to Italy, the closest I have gotten is watching the Real Housewives of New Jersey on TV, trashy, I know. If you are Italian and grew up with homemade sauce made from backyard tomatoes that stewed all day long, my apologies for today's post. I am all about quick and easy in the kitchen and my version of Italian meatballs with red sauce is both. The meatballs were not served over a plate of fresh pasta, instead with a side of steamed broccoli. The […]
Most people attribute dairy sensitivities to lactose, the natural sugar in cow's milk and milk products. Gastrointestinal distress, bloating, and gas are common symptoms that present themselves when you lack the enzyme necessary to digest lactose. However, sensitivity to the proteins found in milk, casein and whey, may also be the culprit in a number of health issues. If you regularly suffer from nasal congestion, sinusitis, ear infections, joint pain, seasonal allergies, diarrhea, psoriasis, eczema, acne, or any other autoimmune illness, you may experience significant improvement in your health just by avoiding dairy. There are compelling arguments for and against […]
This week while shopping at Whole Foods, I spotted a new product by Fig Food Co., organic pumpkin in a box. I was excited for two reasons, one, it was on sale and two the packaging was BPA free (we will get back to this in a moment). I am not against buying a whole pumpkin, roasting it, harvesting the seeds and making my own pumpkin puree. However, sometimes, well really, most of the times, I wing it in the kitchen. There are a few staples in my pantry that make it a little easier to just throw a meal […]
Last week I posted the Primal Pumpkin Bake recipe on Mark's Daily Apple. Another forum member commented he was looking for a pumpkin pie recipe without the dairy. Challenge accepted. I followed the recipe on the back of the can of pumpkin. Swapped out the sweetened condensed milk with coconut milk and stevia. I used my favorite nut crust, which is a combo of almond flour and hazelnut flour and voilà…. If you are avoiding dairy, serve with dairy-free whipped coconut cream. Pumpkin Pie with Nut Crust Printable Recipe Serves 6-8 Nut Crust Prep Time: 5 minutes Cook Time: 15 minutes Ingredients 1 c. […]
Pilgrim accent a little bit worse. ♫ Fried ham, fried ham, cheese and bologna and after the macaroni we'll have…… Anyone else sing this camp song? Take two of the Thanksgiving stuffing rehearsal and again we have success!! It's a toss up between the two, I like them both equally, Tom prefers this one. Since I will be serving cranberry relish as well, I think the apple stuffing wins. Noticed I am calling it stuffing instead of dressing? There's a reason, you'll see when you get to the bottom of this post. As I mentioned in take one of the Dress Rehearsal, […]
How else do you serve roasted toasted teeny tiny little delicata squash seeds but in a shot glass?! Roasting squash seeds isn't exactly creative cookery, so I made up for it in creative presentation. If you haven't roasted squash seeds before it's very simple, but take note, if you want a substantial amount of seeds, say more than a shot glass full, you will need more than two delicata squash. Perhaps use a pumpkin instead. We have been enjoying squash, mostly delicata and carnival, a few times a week this fall season. After making these roasted seeds the other […]
Do a Google search and type in Jody's Pumpkin Bake. What you will find is pages and pages of positive reviews of this wonderful low-carb, gluten-free and sugar-free holiday dessert, but who is Jody? My internet sleuthing skills came up empty. No Jody to be found. So, Jody whoever you are, wherever you are, let me say THANK YOU!! And gauging by the popularity of your recipe, I am sure I am not the only one who would like to thank you for this pumpkin creation! Preparations for Thanksgiving are in full swing. I have come up with our menu, […]
And so it begins, the holiday season. From Halloween to Christmas, sugary sweet temptations are lurking around every corner. If you are looking to strengthen your resolve and make healthier choices this year, it's time to educate (or re-educate) yourself about the harmful consequences of sugar. In her book The Mood Cure, Julia Ross, a nutritional psychotherapist and bestselling author, calls sugar a “bad mood food”. Her website lists 59 Reasons Sugar Ruins Health. She is not alone in her crusade for a healthy sugar-free lifestyle, expert after expert has cried out against sugar (and refined carbohydrates), all in the name […]
With turkey day about three weeks away, it's time to start preparing for a healthy “real food” meal. Whether you call it dressing or stuffing, no Thanksgiving dinner is complete without it. If you are low-carb and gluten-free like we are, you can still enjoy dressing with your turkey and mashed cauliflower. I didn't particularly care for the dressing I made last year. It was a new recipe and I didn't test it out until the day of. Lesson learned. This year, in preparation for the big day, the dressing had a dress rehearsal. And yesterday was the big day! Before […]
Have you ever spotted a dinosaur at the grocery store? I have. In fact, this past weekend I spotted a Triceratops, all green and spiny looking. You know I am just kidding….what I actually spotted was something called Romanesco broccoli. I really haven't been living under a rock, but this is the first time I have ever noticed a dinosaur, I mean Romanesco broccoli, in the produce section. The Romanesco was strategically placed between the cabbage and the broccoli, so I assumed it belonged to the Brassica family. After querying the young guy working the produce section about this spiky, stone-age looking veggie, […]
Have you made the commitment to lifting weights but just aren't seeing the results you want? You could be making a few mistakes in your weight training workouts that are sabotaging your progress. Whether you are new to weight training or have been lifting weights for years, with a little tweaking to your workouts you can get back on track and onto achieving your fitness goals. 6 Mistakes of Weight Training Mistakes of Weight Training #1 Using the same amount of weight and number of repetitions each workout. SOLUTION: When you are new to strength training you will realize strength […]
I don't usually plan our family meals in advance. Instead, they are planned based on a few weekly grocery staples and what's on sale. Since we believe quality of food is important to healthy living, we made a decision about 5 years ago to buy grass-fed/pasture raised meats and poultry as well as organic produce. When we decided to make this change, I did some research, I shopped around, paid attention to prices and came up with a strategy that works for our family food shopping budget. We shop wisely, look for sales and many times pass things up until they […]
I've spoken a little about my Mexican heritage when I introduced the Mexi “Cauli” Rice recipe. In addition to rice, tortillas dripping in butter and tamales, I remember my grandmother's hot chocolate. Mexican hot chocolate is nothing like American hot chocolate, at least my grandmother's wasn't. In addition to being spiced up with chili powder, cinnamon and cloves, the consistency is thick, almost pudding-like. I recall my grandmother referring to it as “atole”, which is a hot drink, thickened with masa harina or corn flour. Technically, “champurrado” is atole with chocolate but we always just called it “atole”. The two […]
Recently, our local Christian radio station, hosted a free Brandon Heath concert at the Mall of America. I knew people would be there quite early to get a seat or in line for an autograph. However, I was okay with standing, so, I arrived with about 45 minutes to spare. What I saw when I got there was quite amazing. It was packed. Every level had people seated and standing, a few rows deep, around the entire rotunda. I finally found a spot, behind the stage, however, the view was completely blocked by the elevator. No biggie I thought, I'd still be able to hear. I sat down and […]
What is it about “Breakfast for Dinner” that brings us all back to our childhood? For me it makes me think of my dad. This was one of his go to dinners when my mom was at work in the evenings (she was a retired labor & delivery nurse). I asked Tom last night if he had “Breakfast for Dinner” growing up as well and his response was, OH YEAH! And it too reminded him of his dad, making pancakes on the griddle with bacon and eggs. So for all you dads out there, we love you and appreciate you and […]
Yesterday I showed you “How We Roll” by making a beautiful Cheeseburger Bacon Roll. Today it's “How we Row”. Row? Yes, Row! We are making boats. Not just any ol' boat either. Put your apron on (if you wear one) and get ready to make……… I first saw this recipe in a Taste of Home Cookbook. For as long as I can remember, I have always had a mild obsession with cookbooks. I love, love, love, thumbing through them, looking at the pictures mostly, but also taking mental notes of how different foods work well together. Even cookbooks that don't […]
Do a quick Google search for “weaved bacon” and you will most likely land on something called a “fatty” or “fattie”, which is bacon wrapped, barbecue smoked, sausage. We don't have a smoker and rarely buy sausage, so instead, I make a cheeseburger bacon roll. A cross between meatloaf and a cheeseburger, this modified fatty does not disappoint. It slices like meatloaf and dresses like a burger, with ketchup, mustard, mayo and pickles. It looks beautiful and tastes wonderful! If you are squeamish about playing with your food this will really “squeam” you out! You will be weaving bacon, […]
Hot apple cider is like comfort in a cup on a cold autumn evening or wintery afternoon. Traditionally it is made with real apple cider, mulling spices like cinnamon and cloves, as well as sweetener like maple syrup or brown sugar. Some recipes call for dark rum to give it a punch. There's only one problem with this wonderful smelling warmth in a cup, sugar. Lots of sugar! In fact, one cup of hot apple cider has about 40 grams of sugar. But don't despair. The Republic of Tea has an alternative that is divine! Every fall, The Republic of […]
Breakfast. The meal that breaks the fast. This seems to be the meal that gives people the most trouble when they stop eating processed food and start eating real food. No more breakfast out of a cereal box, or toast in the toaster, granola bars are out as are pop tarts, waffles, pancakes and toaster strudel. No orange juice, bagels or yogurt and granola. So, what the heck do you eat for breakfast? Eggs and its many variations are the obvious choice, coupled with bacon or sausage. Omelets filled with veggies and cheese. The not so obvious, last night leftovers. […]
Last night's dinner was a very simple meal, grass-fed ground beef with steamed organic broccoli & carrots. I added some grass-fed butter to the veggies and sprinkled the plate with Celtic sea salt and organic garlic powder. It satisfied my taste buds, I did not feel deprived and I was fully satiated. I had the satisfaction of knowing my dinner was made from high-quality real foods and was very healthy. But, by all means, compared to the average American dinner standards, this was quite “boring”. It didn't come in a fancy, colorful box, with the promise of promoting health. Nor […]
I spotted organic rhubarb on sale last weekend while grocery shopping. When I think of rhubarb I think of strawberry rhubarb pie, which makes me think of a quaint little lunch spot in the North Woods of Minnesota. I wasn't planning on making pie, but picked up a few stalks and figured I'd find a creative use for it. And I did. Today, it found its way into my Salmon Salad. I had decided on making the Salmon Salad first and adding the rhubarb was an after thought. I love adding colorful bell peppers to Salmon Salad, like this version, […]
About a year after leaving my job in the health and fitness industry, I started looking for a part-time job to get out of the house. I soon found myself working at a bank. After working with others who were into health, nutrition and fitness, for so long, this was culture shock to say the least. I was amazed at what “real” people talked about on a daily basis. Now, you might say, but weren't you working with clients who were “real” people? Of course, I was, but this was different. I was now “working” with people who weren't necessarily into […]
Having balance is often the pursuit in personal development. To manage stress, have a balance between work and play. To manage weight, eat a balanced diet. But what exactly is balance? If we pay attention closely to our physical, mental and spiritual health, not only will we know when we are balanced, but we will also know when we are out of balance. So, what does balance have to do with breast cancer? Estrogen a Family of Hormones Estrogen is used collectively to refer to a family of hormones: estradiol, estrone and estriol. In menstruating women estradiol is the dominant […]
Tomatoes. Eat them. They make an appearance in, The 150 Healthiest Foods on Earth as well as SuperFoods Rx. Tomatoes are rich in antioxidants that protect your skin and eyes as well as properties that prevent cancer. I am kind of weird when it comes to tomatoes, I will eat fresh salsa but don't like raw tomatoes, say, on a burger or a salad. So, if you are like me, and are finicky about your tomatoes, keep trying them and find a way to get them in your diet. Your typical can of tomato soup has: tomato purée, water, wheat, flour, […]
Have you seen these beauties at your local farmer's market or food co-op? In my elementary school years, I remember trying acorn squash and not liking it, even though it was covered in brown sugar and butter. That distaste stayed with me over the years. I assumed squash was squash and that it all tasted the same. Then about five years ago, after admiring how beautiful and colorful the winter squash varieties were, I decided to give it another try. I did some reading on the different varieties of squash and picked up some Delicata, banking on the promise that “this […]
Can you believe it is already October? I used to say Fall was my favorite season, but after thoroughly enjoying this past summer I may have changed my mind. Now when it comes to seasonal foods, FALL is where it's at. You already know how much I love PUMPKIN if you read my post from Thursday, but have you ever tried Rutabaga? No? Well me neither, until earlier in the week. One of the things I love about blogging is the desire to try new foods and new recipes. It's really easy for me to get in a food […]
Stress. You know what it feels like it. It may be physical, mental or emotional. It’s a condition that most of us are all too familiar with. We were created to withstand a certain amount of stress, but when we push ourselves beyond that limit, we begin to experience health problems. The U.S. National Academy of Sciences estimates that 70-80% of all visits to the family doctor are stress-related. Are you one of the many people today who is living in a perpetual state of overload, literally on the verge of collapse? Understanding how stress is affecting you may just be the ticket […]
Pumpkins are a squash-like fruit adored by many. If we played the word association game, I would venture to guess, most people would associate pumpkin with pie. However, there's a whole host of other uses for this orange fleshed fruit. Some of my favorites include: Pumpkin Enchilada Soup, Pumpkin Protein Shake, Pumpkin Waffles, Pumpkin Porridge, Pumpkin Ice Cream and now this new creation, a healthy Pumpkin Muffin with Pumpkin Butter. It was in the mid-70's yesterday, which is unseasonably warm here in Minnesota. Even so, fall is definitely in the air. The leaves are changing, the days are getting shorter and the evening […]
On Monday we talked about bone broth and its medicinal qualities, specifically it's role in the health of our immune system. Bones and cartilage are what give bone broth these qualities. Traditionally prepared bone broth will contain: calcium, phosphorus, magnesium, sulfur, sodium, potassium, chondrotin sulfate, keratin sulfate, hyaluronic acid, collagen (gelatin), elastin, osteocytes and chondrocytes. Each of these lend a healing property for different ailments, from digestive disorders to general fatigue. Over 75 conditions are benefited from bone broth: Making bone broth is really quite easy, it can be done in a pressure cooker, slow cooker or stock pot. I […]
“An ounce of prevention is worth a pound of cure.” ~Ben Franklin Chicken bone broth, a liquid literally made from chicken bones, has been a classic remedy for the common cold and flu for ages. Research supports what grandmothers everywhere have known for ages, “chicken soup or bone broth may contain a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the bone broth could result in the mitigation of symptomatic upper respiratory tract infections.” In addition to being a cure for upper respiratory ailments, it also promotes healing, supports digestion, contains […]
It doesn't have to be your birthday to indulge in healthy cake. Why not make healthy cake and enjoy! This recipe has portion control built-in as it only makes one. It's a huge serving and quite filling. That's one thing I remember from my sweet eating days, one was never enough. I wanted the biggest piece with the most frosting and then I wanted more. This cake will leave you satisfied, and maybe a little smug, because you can't believe how good this is and the best part, it's healthy for you. Of course you can make this healthy cake super-duper […]
As I mentioned in the making homemade coconut milk post, I've been making this milk weekly. After draining the milk through a cheesecloth and wringing out every last drop, what's left behind is a fine, light, fluffy, coconut type flour. This is not the same as the coconut flour you would buy as it has not been dried. I assume it is mostly fiber? I hated to throw it away, so I kept it in the refrigerator in a sealed glass container. Tom was throwing a spoonful here and there in his shakes but it was accumulating fast. So, I decided […]
If you read yesterday's post and were inspired to make some homemade coconut milk then today's post is really going to excite you! We are going to use that coconut milk to make a frozen dessert that I am calling “Coconut Iced Milk”. It is frozen like ice cream, but because it doesn't have any added cream, it does not have the same texture. This recipe calls for a couple of my favorite alternative sweeteners, stevia and erythritol. Instead of reinventing the wheel and writing a long post about these, I am going to send you to Mark's Daily Apple to […]
Dear HLHT, When I was young, around age 10-12, I was properly allergic to whey (among a plethora of other things) until I got prayed over in church. Then for about 10 years I was fine but many of the same issues have come back but to a lesser degree. When I had my bloods done about a year ago they said allergy to cow's milk, soy, peanuts, and eggs….what are your thoughts? ~Jennie Food sensitivity or intolerance, are more common than a food allergies, and affect a greater number of people. In fact, most people have experienced an unpleasant reaction […]
The foundation of Healthy Living How To is my list of 10 Things. I promise, if you put this list into daily practice, you will live your healthiest life possible. Number three on the list is Be Thankful. Volumes of research have found that an attitude of gratitude not only improves our mood but is imperative for a healthy body and spirit as well. In a world that tells us more is better, we are vulnerable to a thought pattern that focuses on what we don't have instead of what we do. Some of us are born with an attitude […]
This recipe is so easy and you can get all the ingredients necessary at your local grocer. I introduced you to Carnitas once before, but the sweet corn cakes called for Whey Protein Isolate and Coconut Flour. I know not all of my readers have these ingredients in their kitchen and are hesitant to buy them. However, I still want you to enjoy this Mexican version of pulled pork with gluten-free and low-carb OPTIONS. I want YOU to get in the kitchen and start cooking!! Carnitas Serves 4-6 Ingredients 3 lb. Pork Shoulder Roast 2 c. Trader Joe's Organic […]
We've had our VitaMix for about six weeks now and I finally got around to making a frozen dessert in it. Last week QVC was selling the VitaMix and I DVR'ed the program to watch later. My hope was I would get some more creative ideas and inspiration. I finally got around to watching the program and…….SCORE, Frozen Yogurt. So good you will want to lick not only the bowl but the blender as well. Three ingredients, two minutes and you've got frozen yogurt. Not just any frozen yogurt, but AMAZING sugar-free & low-carb yogurt. Raspberry Frozen Yogurt Makes 2 […]
The final days of our Minnesotan summer are near, which means grilling season is also coming to a close. I can make a pretty good burger on the stove in a cast iron skillet, but nothing compares to a grilled burger. With this in mind, not only did we make burgers on Saturday night we did on Sunday as well!!! Our motto, gotta make all the burgers we can before our deck is covered in 12 ft. of snow. Peanut Butter Bacon Burger with Brussels Sprouts. I think I've lived in a culinary hole, as I have never heard of a Peanut […]
If you are going to eat hot dogs, go for the highest quality ones you can find! Look for brands that are all-beef, organic, grass fed, nitrite/nitrate free, no MSG, no fillers & uncured.All summer long we have been enjoying Thousand Hills 100% Grass Fed Uncured Ballpark Franks! I did a quick look on the TH's website and see they are in stores in the Midwest, and not just Food Co-ops, our local Target is starting to carry TH's grass fed ground beef & steaks too! It looks like they do ship, but don't know how competitive the pricing is. Applegate Farms makes […]
Dark chocolate has grown in popularity over the past several years. At one time dark chocolate was a small fraction of the $100 billion chocolate industry. Dark chocolate sales have increased almost 400% since 2002.(1) Much of this growth is based on what some would claim as chocolate receiving a “superfood” status. Superfoods provide more health benefits than simply the calories they contain to give us energy. Dark chocolate has been shown in recent years to provide a large number of health benefits from its high-polyphenol content, fiber and antioxidants. With the large number of chocolate options available, it can […]
We can stay up late, swapping manly stories, and in the morning, I'm making waffles! It wasn't morning and no manly stories were swapped, but I did make waffles. Last night, was breakfast for dinner! Eggs, bacon & glorious gluten-free, low-carb, high-protein WAFFLES!! This recipe gets the stamp of approval from both of my teenage boys as well as my husband! He's not too picky, but the boys can be. In addition to Almond Flour, this recipe calls for Whey Protein Isolate. Almonds and Whey made Jonny Bowden's 150 Healthiest Foods on Earth list. Almonds provide both protein and fiber, are rich […]
I think every family makes the classic Ramen Noodle Coleslaw Salad. Do you know what is in the Ramen Noodle seasoning packet? A lot of brain damaging MSG for starters. Do me a favor, make this salad instead. You and everyone you serve it to will not only have a healthier brain, they will have a happy tummy as well. Make a double batch though, because it is really that good! This version of coleslaw salad has an Asian flair, as the dressing is made with soy sauce (or Coconut Aminos if avoiding soy) and sesame oil. We like it a little spicy with […]
You can entertain your cracker-loving friends and family and still stick to your healthy nutrition habits with this healthy recipe for Almond Thins. Hands down, these have those unhealthy “wheat thin” crackers beat! No one will know the difference. Almond Thins Makes 3 Dozen Ingredients 3/4 c. Almond Flour (I like to use unblanched almond flour in this recipe) 1 Egg White 1/8 tsp. Garlic Powder 1/8 tsp. Onion Powder 3/8 tsp. Celtic Sea Salt Directions Mix all ingredients together in small bowl. Roll out dough until about 1/8 inch thick between two pieces of parchment paper. Score with a pizza cutter into squares. Bake at 325º F for 12-15 […]
Let's recap, shall we. Last week we made Almond Flour, a flour alternative every low-carb, gluten-free, sugar-free kitchen should have on hand, One-Minute Muffins, for those times when you just want a sandwich AND I left you with a teaser pic of Taco Pizza with an Almond Flour Flatbread Crust. Well, you are going to have to wait another day for that recipe. Why? LOOK AT THOSE MUFFINS! I woke up this morning dreaming of what to do with a bag of frozen organic cranberries I had in my freezer. This is what I decided on and I am oh so […]
We've been on a mini-get-away to Laguna Beach, CA for the past few days. Home, now, sitting in my recliner, feet up, thankful we have one more day before summer officially ends. Thought I'd share a few of my favorite photos! San Clemente I was told not to look up at the birds…. Who knew lawn bowling was an actual sport…. Laguna […]
One minute muffin. I did not invent this recipe. It has been passed around over and over again on the gluten-free and low-carb message boards. There are many variations, tips and tricks. You can make this savory or sweet, add cinnamon, cocoa powder, add herbs and spices. The possibilities are endless. My basic recipe is a starting point for a simple and savory gluten-free and low-carb bread replacement. Split it in half and you've got a bun for your burger. Toast it and you won't miss your high-carb English muffin. Stuff it with some turkey, mayo, and lettuce and you've […]
Unblanched almond flour is almonds, ground to a fine flour-like consistency with the skins on. Per pound, it is much less expensive to make your own. The brown skin of almonds promotes good bacteria in the gut, thus helping the digestive process. A study published in the Journal of Nutrition reports that the almond skin has essential flavonoids that combine with the Vitamin E in the meat of the nut to deliver powerful cholesterol-lowering benefits. When you eat an almond without the skin, the nut’s LDL-reducing power is diminished. What You Will Need A bag of whole raw unsalted almonds, skins-on. If you […]
Mexi “Cauli” Rice My paternal grandparents were immigrants from Mexico. Both of them are deceased now, but I still have vivid memories of them. My grandmother spoke very little English, could not read or write, but boy could she cook. We went to my grandparents home on Sunday's after church. Fresh flour tortillas with butter or peanut butter, Mexican rice and boiled chicken were Sunday staples. I can see my grandmother's hands rolling tortillas and cooking them on the gas burner. I watched my grandmother make rice many times, she'd throw white rice in a pan with lard and brown […]
A favorite food of many is pizza. What's not to love? Meat, cheese, sauce & veggies. Oh yeah, forgot about the crust. For those of us avoiding grains, gluten and reducing our carbohydrates, we can forget about the crust and still enjoy a healthy pizza. This recipe is found all over the internet in different Paleo forums and is known as Meatzza. My version has a special seasoning, Penzey's Italian Sausage Seasoning. This stuff transforms ground beef/pork/turkey into delicious sausage (without any nasty chemicals, preservatives, HFCS or MSG). Meatzza Ingredients 2 lbs. Ground Turkey, Beef, or Pork 2 Eggs 1/2 c. Parmesan Cheese 2 Tbsp. Penzey's […]
These were all the rage on a low carb message board I frequented many moons ago. They were coined “a great but ugly snack”. I've perfected my technique in making them and go through periods of time where I eat them everyday! I have no shame in eating a whole pound of beans…..no shame I say! 1. Line a baking sheet with unbleached parchment paper or a Silpat. 2. Fill pan with 1 lb. frozen whole green beans. I love the Trader Joe's Organic Whole Green Beans, as each bag is a perfect pound. Costco carries large bags of organic […]
Super easy, super good, doctored up meat & veggies! All you need is 4 ingredients, 15 minutes and a few hungry bellies. 2 lbs. Grass-Fed Ground Beef 16 oz. Trader Joe's Frozen Spinach 1 Jar Trader Joe's Organic Marinara Sauce 1 lb. Organic Brussel's Sprouts In cast iron skillet add beef and frozen spinach. On medium-high heat cook until beef is no longer pink. Drain. Add jar of sauce and turn heat to med-low to simmer. Cut stems off Brussel's sprouts and steam until tender. In my pressure cooker this took 4 minutes. Veggie Superstars Brussels Sprouts are a member of […]
A new article published in the European Journal of Clinical Nutrition (EJCN) provides further support; weight management is not just about counting calories or moving more. Even though the article is published in a prestigious journal, you shouldn’t expect it to make many headlines. If the authors’ perspectives were acknowledged publicly, it would mean changing public health recommendations and would go against much of the advertising found in the food and fitness industry. The research review is titled Obesity and energy balance: is the tail wagging the dog? One of the major themes in the review is the point that rather than looking at […]
It's has now been 50 days since I gave up Diet Pepsi. My brain (and my husband) couldn't be happier! Behavior experts seem to agree it takes about 30 days to break a habit, if this is true, I've got this one licked. When giving up an unhealthy habit it is often recommended to replace it with a healthy habit. And this is exactly what I did. I replaced, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, & natural flavor with black tea and green tea, with lemon juice and stevia. Not counting water, tea has been cited by many nutrition […]
Six pairs of dirty socks. Next to Tom's side of the bed lay six pairs of dirty socks. As is obvious, he has a habit of taking off his socks before crawling into bed each night. Me, I wear my socks to bed. On our first date, Tom invited me to his home and he made dinner for the two of us. Shortly after my arrival, he showed me around his home. It was apparent he had cleaned his home; no dust to be found or fingerprints on the glass tables. When we went upstairs to the office, guest bedroom and master […]
….for the most creative use of protein powder! In addition to a new VitaMix, we recently added a Fagor 6 qt. Pressure Cooker to our kitchen family. Thus far, I have made a couple whole chickens, unbelievably delicious chicken broth, lots of steamed veggies, the best grassfed beef franks you have ever tasted and today a pork roast. I had it in my mind to make carnitas, which is just shredded pork, but then what to do with the meat? I started thinking tamales but didn't have the ingredients on hand to play with a low-carb version. And then it […]
Today, I am going to tell you about the dangers of diet soda and why I gave it up for good. In Minnesota we call soft drinks “pop”. We stopped buying diet pop on our weekly grocery store trips a few years ago. However, I still imbibed in my favorite beverage when I was out and about. My daily habit has dwindled significantly in the recent past, but a 20 oz. bottle from the gas station found its way into my hands three to four times a week. I haven't had a drink of diet pop since July 4, 2011. In […]
What comes to mind when you think of foods that just belong together? Wine & Cheese. Coffee & Cream. Steak & Eggs. Liver & Onions. Bacon & Chocolate………say what? Yes, bacon & chocolate. Inspired by Vosges Chocolate Bacon Bar, may I present to you my version of Chocolate Covered Bacon. A sweet & salty low-carb combination that oddly makes sense. Enjoy! Chocolate Covered Bacon Ingredients 10 Strips of Bacon 85% Lindt Dark Chocolate Bar 1 Tbsp. Coconut Oil Chopped Nuts Granular Erythritol or Xylitol Directions Weave each slice of bacon on a skewer. Place a baking rack in jelly roll pan […]
Television commercials and advertisements use fit and healthy looking models, in running apparel, to sell you everything from cereal to shoes. People are led to believe running equates to being healthy and fit. Unfortunately, the importance of strength training is often overlooked. When was the last time you saw a healthy, fit, middle-aged woman doing a barbell squat, or pulling 150 pounds off the floor, doing a deadlift, in an ad or commerical? Those images are quite rare. However, these and other resistance training movements can have a dramatically positive effect on how we look, perform, and even in how […]
Today's post is meant for my benefit as much as yours. Our Mr. Coffee Iced Tea Maker has sat under our kitchen sink for some time. Like many kitchen toys, it got used everyday when we first got it and then it was sent to the graveyard. It was resurrected this morning! The key to drinking more tea is finding one you love. There is only one hot tea I like, Hot Cinnamon Spice made by Caribou Coffee. It is made from black tea, which has been found to have many of the same benefits as green tea. My favorite […]
Could also be titled, Blueberries are Back! Only this time not in pancake form but in a lovely, yummy salad. Traditional poppyseed dressing is mayo, vinegar, sugar & poppyseeds. Well wouldn't you know I've got A LOT of homemade mayo just waiting to dress a salad and we can do away with the sugar easily enough. Mixed Greens, Cottage Cheese, Sunflower Seeds, Blueberries & Poppyseed Dressing As you can see, the salad, other than looking beautiful, is nothing fancy. The blueberries can be replaced with strawberries, or even forgo the fruit and do colorful bell peppers. I love sunflower seeds on […]
With the help of my sister, I hosted a couple's bridal shower for my brother and future sister-in-law this weekend. The guest list was long with both family and friends, expecting 50 people or so. To keep things simple and easy, I decided to do a taco bar. I was making 10 lbs. of taco meat which meant I needed close to 10 packets of taco seasoning. I have yet to find taco seasoning that does not have MSG, maltodextrin (sugar), starch (gluten ), lactose (milk sugar) or any other unnecessary ingredients. On occasion I have made my own taco seasoning, which […]
If you read yesterday's post, you know, I now have lots of homemade mayo waiting to be made into delicious concoctions. Last night we opted to eat in, as opposed to our normal Friday night dinner out. We were both happy with our decision. Nothing fancy about this salad. Just a bunch of cut-up veggies & canned salmon mixed with homemade mayo & pickle relish. I would have added red bell peppers and onion as well, but we were out of red bell pepper and I stabbed myself in the palm of my hand with a very sharp Cutco knife. Figured […]
Refresher on Vegetable Oils I've written about inflammation and how the fats in our diets can cause this. Just a quick refresher…when our intake of omega-6 fats, commonly found in processed food and vegetable oils like soybean, corn and canola oil, exceeds our omega-3 fat intake, inflammation occurs. Inflammation is linked to most disease process, including heart disease, cancer, Alzheimer's and many other diseases. Inflammation ages us. A healthy balance of omega-6 to omega-3 is between 4:1 – 1:1. The average person consuming a standard American diet has a ratio of 20:1 or higher. Clearly we need to reduce the […]
In English, that means….This is the best meal ever! That was what my husband said after enjoying this creation……Mexican Hash! Mexican Hash 4-6 Generous Servings Ingredients 1 Can Eden Organic Pinto Beans 1 lb. Grassfed Ground Beef 1 Head Cauliflower 1 c. Cotsco Organic Salsa 1/2 Medium Onion, Chopped 1-2 Cloves Garlic, Minced 3 Tbsp. Chili Powder 1-2 tsp. Celtic Sea Salt 3/4 c. Water Directions Drain and rinse pinto beans. With box grater or Vitamix shred cauliflower. In cast iron skillet, brown ground beef. Add all ingredients to cast iron skillet and cook on medium-high for 15 minutes or […]
Beer Butt Chicken This beautiful meal is compliments of Chef Tom (my handsome husband). We did a little shopping this past week, along with a Vitamix (that warrants it's own post) and stainless steel mixing bowls, we spotted a stainless steel chicken roaster for the grill. Tonight, Tomput it to the test. The results were amazing!If you don't have this pan, you can still make the chicken by using a beer can. At the 1 1/2 hour mark, adding vegetables. Beer Butt Chicken Original Recipe Ingredients: 1 c. Unsalted Organic Butter 2 Tbsp. Garlic Salt 2 Tbsp. Paprika Sea […]
It’s not often we discuss alcohol in the context of a healthy diet. However, there is actually quite a bit of scientific support for having a drink or two. If you have a habit of drinking regularly, don't assume the following article is going to be a new license to drink whenever and whatever you'd like. A small amount of alcohol can provide some health benefits (provided you're 21 or older), but it can lead to plenty of health problems when taken to excess. To keep this to a reasonable length, we'll just look at the results of a new […]
The banana split was invented in 1904 by 23 year old pharmacist David Evans Strickle. In between filling prescriptions he played at the pharmacy's soda fountain making his ice cream creations. Walgreens is credited with spreading the popularity of the banana split. The early drug stores adopted the banana split as a signature dessert. Fountains in the stores attracted customers who might otherwise have been just as satisfied having their prescriptions filled at some other drug store in the neighborhood. Flourless Banana Split Trifle Banana Cupcakes Makes 12 Ingredients 1 15 oz. Can Cannellini White Kidney Beans (No Salt Added) – drained […]
What do you know about Fructose, the sugar found in fruits? Do you want to learn more? Read about The F Word, and then enjoy this fructose free mocktail. Lime Mocktail for One Ingredients 8 oz. Club Soda Juice & Pulp from 1 Lime 1/4 tsp. Orange Extract NuNaturals Pure Liquid Clear Stevia (to […]
Fructose. We have all heard of this simple sugar. It's in just about every processed food in the form of high fructose corn syrup. It is also in some “health foods” in the form of agave syrup, honey and maple syrup. Fructose is also found in fruit (and a small amount in vegetables). If we get our nutrition information from television commercials, we are told HFCS is bad, no, wait, sugar is sugar, it's not bad, apple juice is part of every kids healthy diet and we all should eat more fruit and vegetables. To really understand the dangers of […]
Not every meal needs be the result of creative genius or beauty. Simple meals can be delicious and amazingly nutritious as well. Behold, last night's dinner. Nothing special to look at. By the way, there is no way to photograph plain ground beef and make it look good! Spinach Salad w/Oil & Vinegar Dressing and Grass-Fed Ground Beef w/Celtic Sea Salt Vegetable Oils & Inflammation I recently explained some of the health detriments of soybean oil & vegetable oils. Today, I want to dig just a little deeper into HOW these oils cause INFLAMMATION. Omega 3's and Omega 6's are essential […]
Low-Carb & Gluten-Free Blueberry Pancakes Blueberries are Brain Food The research that really put blueberries on the health map, because it gained so much national attention, had to do with the exciting news that the berries seemed to slow and even reverse many of the degenerative diseases associated with an aging brain. ~SuperFood Rx Inflammation and oxidative stress is involved in just about every major disease. When it comes to antioxidants and anti-inflammatory compounds, blueberries are the highest-scoring fruit. Not only do blueberries help combat the effects of aging, they have also been found to help neurons in the brain […]
Know your condiments, and say NO to this one! Kraft Thick ‘n Spicy Original Barbeque Sauce Ingredients: high fructose corn syrup (BAD for you!), vinegar, tomato paste, molasses, water, modified food starch, salt, contains less than 2% of natural hickory smoke flavor, mustard flour, dried garlic, spice, dried onions, paprika Modified Food Starch is a food additive found in processed foods. It is derived from either corn (genetically modified) or wheat (gluten). It starts as a starch (sugar) molecule that is chemically (hydrochloric acid) treated to change its normal properties. In its modified state it becomes a stabilizer, thickener and emulsifier. The most well known starch derivative is […]
Are you still eating carb-heavy, nutrient-light, appetite-stimulating cereal for breakfast? Do you still think eggs are less healthy? Though there is still a strong perception that eggs are bad for the heart and waistline, there is plenty of evidence to show it just isn’t true. A new study from The University of Alberta provides more reason to include eggs as part of a high-quality nutrition plan. As explained in Medical News Today,[i] researchers found egg yolks to be high in nutrients containing antioxidant properties. They found the tyrosine and tryptophan, the amino acids in egg yolks, to be a great way to […]
When we are unhealthy, many times our symptoms manifest themselves in our physical body in the form of weight gain, headaches, back pain, muscle aches, joint pain, exhaustion, fatigue and disease. Sometimes our symptoms manifest in our mind, with excessive worry, anxiety, stress, negative thoughts/attitudes, low self-esteem, complaining and perfectionism. While other symptoms manifest in our spirit resulting in a lack of joy, peace and calm, feelings of discontent and restlessness, as well as uncertainty and unforgiveness. It wasn't until my own health went awry, that I had to examine what being healthy really meant. What I discovered was my mental and spiritual health […]
Three recipes, one delicious, nutritious and healthy meal! Sloppy Joes on Revolution Rolls with Sweet ‘n Sour Cabbage We know how hard it is to give up bread. Yet there may be no single step which can do more to improve health. Paul & Shou-Ching Jaminet authors of Perfect Health Diet Last night's dinner included, Sloppy Joe's on Revolution Rolls and Sweet ‘n Sour Cabbage. Dessert, as per usual, 85% dark chocolate. Before we get to the recipes though, I have to be honest with you. My buns are fluffy and soft. They are a great vehicle for sloppy joe's, […]
Growing up, one of my family's staple dinners, was taco salad with Western dressing. For me, taco salad isn't taco salad without this dressing. Shop the salad dressing aisle at the grocery store and what you will find is virtually all commercially made dressing is made with unhealthy ingredients like high fructose corn syrup and soybean oil. You don't have to sacrifice your health for a yummy salad, instead make your own healthy Western dressing. Why Avoid Soybean Oil Two specific types of fat, as well as free radicals, prime our body for chronic inflammation. Omega-6 fatty acids and trans-fats stimulate the body's […]
If the last post didn't move you to make cupcakes, maybe this one will. I mentioned the frosting I made flopped and that we were eating our cupcakes with whipped cream……well I got the idea to make kind of a strawberry shortcake creation. And let me tell you, it was delicious. The next batch of cupcakes, I am using banana extract for a banana split effect. Gluten-Free, Sugar-Free, Low-Carb Strawberry Shortcake w/Cacao Nibs! Heres what you'll need: Vanilla Cupcakes Organic Strawberries 1 pint Organic Valley Heavy Whipping Cream NuNaturals Liquid Stevia Navitas Naturals Organic Unsweetened Cacao Nibs Buy Organic Strawberries […]
These beauties are Gluten-Free, Sugar-Free & Low-Carb!!!! Oh, and they taste delicious! I know what you are thinking. Beans. BEANS?!?!?!?! Hey, I didn't invent this recipe, I just used it to make delicious & moist vanilla cupcakes (makes a nice cake as well!). Oh and get this, there is a chocolate version too! If you are going to become a low-carb baker though, you are gonna have to invest in some alternative sweetener(s) and low-carb (preferrably gluten-free) flour substitute(s). What I can't buy locally, I buy online at Netrition. They are competitive in pricing and shipping and provide great service. […]
If you are looking for a little crunch on your low-carb diet, try this easy peasy keto cheese cracker recipe. You won't be disappointed! Easy Peasy Keto Cheese Crackers Preheat oven to 400 degrees F. Line baking sheet with unbleached parchment paper. Add cheese slices leaving about 1/2-inch between. Bake 10-12 minutes until browned. Using paper towel, dab each cheese slice to absorb oil. Leaving cheese on parchment paper, transfer to wire rack to cool. Wait for cheese to completely cool and crips before removing from paper. Enjoy! These easy peasy cheese crackers pair well with my Easy Peasy 2 Ingredient […]
Let's play a game…..can you name this product based on ingredients alone? Fresh boneless chicken, chicken meal, fresh boneless salmon, turkey meal, herring meal, russet potato, peas, sweet potato, fresh boneless turkey, fresh whole eggs, fresh chicken liver, fresh boneless lake whitefish, fresh boneless walleye, sun-cured alfalfa, pea fiber, chicken fat, organic kelp, pumpkin, chicory root, carrots, spinach, turnip greens, apples, cranberries, blueberries, licorice root, angelica root, fenugreek, marigold flowers, sweet fennel, peppermint leaf, chamomile, dandelion, summer savory, rosemary. Preservative-free and never frozen. The picture below is a clue… Switch out a few ingredients and you've got this product: Fresh […]
Going to church on Sunday was a regular occurrence growing up. As a child I always remembered when the Men's Club would have their pancake breakfast. My Dad was in the Men's Club so it was an event we always attended. My childhood memory could be faulty but it seemed like it was a monthly occurrence. If it wasn't pancakes on Sunday it was donuts and juice. I'd like to think we didn't know any better “back then” but even today, with diabetes being an epidemic (in kids and adults), this is a still a weekly occurrence at most churches. […]
I am not a big drinker, back in the day I could throw them back, but whoa….not anymore. One glass of wine puts a smile on my face! Plus, there's a fine line between healthy alcohol consumption and not. I like to stay on the right side of the line. Last time I didn't (my 20th high school reunion) I paid the price dearly. Who has a hangover that lasts 2 days? Carrying on…. It was a spur of the moment, impulsive decision, but as we were running around this weekend, we decided to buy some tequila. Being the tequila […]
As promised in this post, I did make ribs for dinner. The taste was superb, however, the ribs were not “meaty” enough. The Almost Sugar-Free Barbeque Sauce baked on like a regular sugar-filled sauce would. These were oven-baked low and slow method. Oven Baked Spare Ribs w/BBQ Sauce Ingredients: Pork Spare Ribs BBQ Sauce Foil line baking sheet for easy clean-up. Brush ribs, I mean really brush ribs well with sauce. Bake at 225 for 5 1/2 hours. At the halfway mark, take them out and brush them again and return to oven. Load on the sauce. Finally at the 5 1/2 hour mark […]
On sale this week at our local food co-op……chicken breast & drummies as well as pork ribs. All three pair well with BBQ sauce. There isn't a BBQ sauce out there that isn't loaded with sugar, so yesterday, I made my own. BBQ Sauce Recipe Adapted by Healthy Living How To Original recipe Ingredients 1/4 c. + 2 Tbsp. White Vinegar 15 oz. Tomato Sauce 3 Tbsp. Worcestershire Sauce (look for one with no HFCS) 1 1/2 Tbsp. Yellow Mustard 1 Tbsp. Hot Sauce 1/2 Tbsp. Celtic Sea Salt 3 tsp. Lemon Juice 1 Tbsp. All-Natural Liquid Smoke (adjust according to your taste) 1 tsp. Garlic […]
Went for a lovely walk during yesterday's weather delay and helped my sister with my nephew's birthday party. Thirteen 5-6 year old boys dressed like cowboys (it was a theme party) with squirt guns. You can imagine. I left before the ponies showed up. Anywho. Onto yesterday's lunch. Zucchini + Julienne Peeler = Zoodles Freshly sliced ready for the pan. Zoodles w/Chicken, Bacon, Red Sauce & Goat Cheese Ingredients Chicken Breast Uncured Bacon Goat Cheese Crumbles Marinara Sauce Organic Zucchini You can scale this up or down for one or many. Depending on the size of the zucchini, it is […]
If you like the taste of Cheez-its, then you will like this humongous cheese cracker. It is so simple. And only one ingredient. Cheese. (Check out this ingredient list to compare) Say Cheese Cracker Ingredient 1 oz. Shredded Cheddar Cheese Directions Spray a dinner size plate with non-stick spray. Sprinkle cheese evenly on plate and microwave for 45 seconds. Using a spatuala carefully work it under the cracker and lift from plate. Let it cool completely. No carbs. No gluten. Real Food! Say Cheese Cracker 113 calories, 9g fat, 0g carbs, 7g protein Cheez-its 180 calories, 9g fat, 20g carbs, 4 […]
With the holiday weekend approaching, many are planning to fire up the grill and enjoy a hamburger or two. Try my basic burger recipe for a moist and flavorful burger. And since you get off the hook, or rather out of the kitchen with the ease of the burger, why not make your own ketchup?! It takes a few minutes, it's delicious and healthier than anything you can buy in the store. Almost Sugar-Free Ketchup Makes: 1 1/2 cups Prep Time: 5 minutes Ingredients 1 7 oz. jar Tomato Paste (glass jar is best = no BPA) 1/3 c. Water 1/4 c. Apple Cider Vinegar 2 tsp. […]
We sent the kids to my parents house for the weekend, got all gussied up and headed out to The Capital Grille for dinner. Our healthy dinner included lots of red meat and heavy sauces! The bread basket, starchy sides and desserts didn't stand a chance. They are no comparison to all the deliciousness low-carb dining has to offer. Two satisfied bellies!!! The host took this picture as we were departing. After eating a TON of FOOD! We started with a 1/2 bottle of Cabernet. Then we perused the menu. No bread basket for us. Appetizer instead. Prosciutto Wrapped Mozzarella with Tomatoes. Wedge Salad […]
[vc_row][vc_column][vc_column_text] I've got a great blueberry muffin recipe I want you to try. Go to your cupboard and get out the following ingredients: Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid) Sugar Blueberries Canned In Light Syrup (Blueberries, Water, High Fructose Corn Syrup) Partially Hydrogenated Soybean and/or Cottonseed Oil Modified Corn Starch Vital Wheat Gluten Baking Soda Sodium Aluminum Phosphate Salt Propylene Glycol Monoesters of Fatty Acids Mono and Diglycerides Corn Starch Maltodextrin Sodium Stearoyl Lactylate Citric Acid Cellulose Gum Xanthan Gum Artificial Flavor Modified Cream WHAT???? You don't have those ingredients on hand? If you have […]
Summer in Minnesota means fire up the grill. First hot & muggy day of spring, severe weather sirens going off and I got these burgers grilled in the nick of time. Basic Burger Ingredients 1 lb. Grassfed Ground Beef 1/4 c. Worcestershire Sauce (look for one w/o HFCS) Cheddar Cheese Instructions Mix it up, with your hands, form into patties and grill. Serve bunless over a mixed greens salad. With a dollop ofBBQ […]
I'm not a huge pizza lover, but my husband is. And after many years of him enjoying his one and only weekly unhealthy indulgence, he was a little sad when discovering gluten was not his friend. Friday night's just weren't the same without pizza. I am happy to say it's been well over a year since he fell face first into a DiGiorno's thanks to the many pizza variations we've come up with using a healthy, gluten-free, low-carb Flatbread Pizza Crust. Taco Pizza with Flatbread Pizza Crust I first discovered this recipe in The Gluten-Free Almond Flour Cookbook by Elana Amsterdam and then […]