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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 […]