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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 […]