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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 […]