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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 […]