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 in the health and fitness industry on what can be done to get the right information out to the public on nutrition, lifestyle, exercise and weight management. The list of experts we heard from and spent time with included: - Dr. Jeff Volek, one of the most respected and top researchers in low-carb nutrition in the world, as well as one of the authors of The Art and Science of Low Carbohydrate Living and The New Atkins for a New You.
- Dr. Andreas Eenfeldt, a well-known, Swedish medical doctor specializing in family medicine. He is better known as the Diet Doctor, leading the way in the low-carb high-fat revolution happening in Sweden. (www.dietdoctor.com)
- Jacqueline Eberstein, RN, a low-carb advocate and educator since 1974. She is best known for her work as the Director of Medical Education at The Atkins Center for Complementary Medicine in New York City, working alongside the late Dr. Robert Atkins for much of her career. (www.controlcarb.com)
- Dr. William Davis, cardiologist as well as Medical Director and founder of the Track Your Plaque program for heart disease prevention and reversal. He is more recently known for his outstanding book Wheat Belly. (www.wheatbellyblog.com)
- Dr. John Briffa, a leading authority on the impact of nutrition and other lifestyle factors on health and illness. He is the author of Escape the Diet Trap and a practicing physician in London, England (www.drbriffa.com)
- Other low-carb experts included Dr. Eric Westman, Dr. Mary Vernon, Dr. Michael Fox, Dr. Helen Hilts, Dr. Ann Childers along with many other health and wellness enthusiasts.
We most definitely expanded our knowledge over the course of the three days of lectures, however, much of the insight we gained came from meeting and speaking with people outside the lectures. Many of those who attended the cruise were trying to resolve weight issues themselves, so it was interesting and eye-opening to hear about their low-carb journey. While the information presented was the same for all the attendee's, we imagine the take-aways may be different depending on where one is on their journey. 5 LESSONS FROM THE 5TH ANNUAL LOW-CARB CRUISE
1. The best nutrition plan only works if you follow it. Research available today on low-carb living clearly shows a benefit for health, weight management and even certain types of performance enhancement. However, it only works when it’s followed on a daily basis. To be effective, low-carb needs to be a lifestyle, not a diet. Those who don’t find success with a reduced-carbohydrate nutrition plan may follow it for a few days, a few weeks or even a few months but oftentimes fall back into unhealthy eating habits. The physiological benefits of low-carb nutrition occur after 2-4 weeks of consistency, as many of the doctors and researchers explained and just one high-carb meal can derail progress.
2. Food addiction is a real issue. The “just this once” mentality is the best way to keep the addiction alive. We heard a number of people tell their story of how they had lost, regained, lost and regained significant amounts of weight. The story was the same, after reaching a healthy weight by following a low-carb plan, a day came along where they made the choice to indulge in their high-carb trigger food. It could have been a birthday party where there was cake and ice cream. It could have been a fast food meal after an unusually high-stress day. It could be for any number of reasons, but we consistently heard of a single point in time each person made a choice to turn away from their low-carb nutrition and lifestyle plan that had served them so well. That single point in time became a long period of time, during which they gained back most, all or even more weight than they originally lost. The only way a sober alcoholic loses his or her sobriety is by taking that first sip of alcohol. It’s no different with trigger foods and food addictions. The short-term satisfaction of a spoonful of ice cream, a bite of pizza or a piece of cake is not worth the pain, frustration and discouragement of gaining back the weight once lost.
3. Regular exercise isn’t just for building muscle or managing weight. It should be a daily habit. There was some discussion about how little exercise people can do and derive benefit from. We were disappointed to hear recommendations for as little as 15 minutes 1-2 times per week of exercise. Some form of exercise or activity must be part of people’s lives on a daily basis. Our bodies are made to move, and those who try to do as little as possible, while still being out of shape and overweight, are not likely to gain much benefit. Of course, nutrition plays the most important role in helping individuals manage their weight, but exercise is more than a weight loss tool.
4. You can be healthier while still being overweight, but it doesn’t mean you’re healthy. For many people, losing weight and restoring their health can be a challenging process. Progress along the way should be celebrated, such as reducing fasting glucose and triglyceride levels, increasing HDL cholesterol levels, dropping a pant size etc. That being said, excess body fat is still not healthy, even when one is healthier than he or she was in the past. Fat tissue is an active endocrine organ. The more you have of it, the more likely it is to cause health problems. While following a low-carb lifestyle may significantly improve blood lipids and provide better control of blood glucose and insulin, excess bodyfat contributes to other health concerns such as cancer and dementia. Celebrate progress, but don’t let progress lead to complacency.
5. It isn’t a vacation that throws you off your nutrition plan, it’s the choices you make while you’re on vacation. Though there were about 300 low-carbers on the cruise, it was a small segment of the ship’s population. We didn’t have food made specifically for our group, which meant we needed to make good decisions just like we would at home. Sugary, starchy foods were available everywhere, including various kinds of breads, pastas, pastries, breakfast items, desserts and fancy mixed drinks. There were also vegetables and fruit, a variety of meats, cheeses and other protein options. We ate omelets, fish, steak, chicken, pork, salads and other tasty low-carb foods. When it came to alcohol, we chose a glass or two of red wine or a shot of tequila with club soda. Taking a vacation can be one of the healthiest things you can do for your mind, so while you’re reducing stress and improving your mental health, don’t make choices that sacrifice your physical health.
 About the AuthorsTom Nikkola is the Director of Nutrition & Weight Management for Life Time Fitness and Life Time Weight Loss. Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Together their passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.Copyright © 2012 Vanessa Romero, Healthy Living How ToThis article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
CINCO DE MAYO 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 just waiting for you to try.
 Cranberry MargaritaRecipe by Healthy Living How ToPrintable RecipeServes 1 Ingredients
Directions
1. Wet rim of glass with lime wedge, then dab rim into salt while slowly turning the glass.
2. In cocktail shaker, stir together, tequila, lime juice, cranberry syrup, orange extract and stevia.
3. Pour in club soda and gently stir.
4. Fill glass with ice and pour margarita over top.
5. Arriba, abajo, al centro, salud!
 About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
Last week I shared the Healthy Living How To version of a healthy chocolate chip cookie made with almond and coconut flour. The end 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 of dark cocoa powder and reduced the almond flour. After making a fresh batch of healthy Chocolate Chocolate Chip Cookies, I let my own tastebuds do the testing and then showed up at a Jim LaValle lecture with sweet treats for my Life Time Weight Loss friends. Feedback was good and I came home with an empty container. If you are a chocolate lover this is the cookie for you, with the combination of dark cocoa powder and 70% dark chocolate pieces you won't be disappointed. Just when I thought I had died and gone to chocolate cookie heaven I got one more idea. What else goes well with chocolate? We all know the Girl Scouts got something right when they created Thin Mints, and it wasn't the "thin" part. I don't think anyone would buy their cookies if they were called "fat" mints. Anyways, moving along... Last week, I was standing on a kitchen stool doing some rearranging in our baking cupboard, when I noticed I had a fresh unopened bottle of pure mint extract. I moved it down a few shelves so it was more visible and have been waiting for the right inspiration to use it. Another family celebration over the weekend, this time my dad's birthday, and I was inspired. Voilà, healthy Mint Chocolate Chocolate Chip Cookies. On Sunday, my family gathered for a birthday celebration. I showed up with four dozen cookies and fresh made almond milk and once again left empty handed. These healthy cookies were a hit with everyone, even the little kids. And to be perfectly honest, it makes me feel a little smug knowing my niece and nephews who are no strangers to sugary-filled treats were noshing on these cookies none the wiser!  Chocolate Chocolate Chip CookiesRecipe by Healthy Living How ToPrintable RecipePrep Time: 10 minutes Bake Time: 17 minutes Makes: 2 dozen Ingredients
Directions1. In medium mixing bowl, sift together almond flour, cocoa powder, coconut flour, baking powder, baking soda, salt and xanthan gum. 2. In a separate bowl, with electric beaters on medium, cream together coconut oil, extract stevia and erythritol. Then beat in eggs one at a time. 3. Add dry ingredients to wet ingredient and mix until dough starts to form. 4. To the dough add chocolate chips and mix with your hands. 4. Divide dough and roughly shape into 24 balls. 5. Bake on parchment lined baking sheet at 350 for 7 minutes. 6. Remove from oven and with the bottom of a glass slightly flatten cookie. 7. Return to oven for 10 minutes or until lightly browned. 8. Cool on rack. 9. Enjoy with a glass of almond milk!  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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 started driver's education classes (we all know this calls for a celebration)! So, I promptly whipped up a batch of freshly ground almond flour (and almond milk), gathered my ingredients and got to cookie baking. Judging by the response I got to the teaser picture I posted on the Healthy Living How To Facebook Page, you all are Cookie Monsters! :) Well my little blue furry friends, the short wait is over. My two teenage sons, husband and a dozen taste tasters approved these low-carb, dairy-free, gluten-free healthy Chocolate Chip Cookies. I will keep the commentary short and just get to the recipe, after all, I know you are just here for the cookies.  Chocolate Chip CookiesRecipe by Healthy Living How ToPrintable RecipePrep Time: 15 minutes Bake Time: 17 minutes Makes: 2 Dozen Ingredients
Directions1. In medium mixing bowl, sift together almond flour, coconut flour, baking powder, baking soda, salt and xanthan gum. Stir in stevia and erythritol. 2. To the flour mixture add eggs, vanilla extract and coconut oil. With a spoon, mix well. 3. Add chocolate chips to cookie dough and with your hands mix in. 4. Roughly divide dough and roll into 24 balls. 5. Bake on parchment lined baking sheet at 350 for 8 minutes. 6. Remove from oven and with the bottom of a glass slightly flatten cookie. 7. Return to oven for 8-9 minutes or until lightly browned. 8. Cool on rack. 9. Enjoy with a glass of almond milk!  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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 be consumed in moderation, with limits based on age and activity level. Based on this chart, my two teenage sons would be allowed 265 empty calories per day or approximately the equivalent of two cans of high fructose corn syrup (HFCS) laden soda. While the focus is usually on the impact these empty calories have on weight, we cannot dismiss what they are doing to our health, even in modest amounts. In fact, daily consumption of HFCS has been found to increase blood levels of small dense LDL within two weeks. Most health and nutrition advocates agree a diet consisting of nutrient dense foods is optimal. In fact, we could argue, simply by eliminating empty calories one's health would improve dramatically. Here's the crux though, when it comes to changing nutritional habits, denial does not work well for most people. As soon as we tell ourselves we can't have something, we want it more than ever. Message boards devoted to healthy eating are littered with posts, recounting tales of binging on "forbidden" foods, even more so after a holiday or special celebration. If simply eliminating foods doesn't work, then what does? In addition to learning about nutrition choices and their impact on one's health, many are able to make sustainable nutritional changes by substituting unhealthy foods with healthy counterparts. While some may take issue with the term "healthy" treats, I have found they are an important part of a healthy eating lifestyle. This Easter, I did not do any cooking, instead we opted to go to a restaurant that serves local and organic fare. It was a buffet, with made-to-order omelets and a grass fed prime rib carving station, as well as your typical brunch buffet, french toast, pastries, hash brown potatoes, bacon, ham, pasta, salad, fruits and desserts. As I surveyed the dessert table, there was one that caught my eye, a basic chocolate truffle. I wasn't tempted in the least to indulge, no, instead I decided I was going to devise my own healthy truffle.  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
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 making only a dozen or two. A couple tamales paired with my Mexi "Cauli" Rice and you have a delicious, healthy and very filling meal. My Mexican grandmother passed away when I was in the 4th grade. Although my memories of her making tamales are quite vivid, there is no record of her recipes. She couldn't read or write and spoke very broken English, she didn't own cookbooks or have access to the Food Network. Instead, she measured with her hands and cooked from her heart. I regularly have lunch with one of my aunts, who has been able to help me with my Mexican cooking. Last week, we talked about tamale making over a burger which was just the inspiration I needed to bite the bullet and get in my test kitchen.
5 Easy Steps to Making TamalesFollow these steps and your tamales will come together without a hitch.Printable Recipe Step 1. Masa or Corn "Dough"Traditional masa or tamale dough is made from masa harina, which just means corn flour. Some Mexican markets sell fresh masa as well. We are using neither as both are higher in carbohydrates than I would prefer. While the tamale filling and sauce are simply healthy protein, fats and a little vegetable matter, the masa was needing "healthifying". In order to reduce the carbs, which, by the way, I was able to significantly, I had to devise a dough that tasted similar using something other than corn flour. Imagine my surprise while wandering Whole Foods, when I stumbled on Native Forest Organic Cut Baby Corn. Not only is the can BPA-free, the corn Non-GMO, the whole shebang is <8 g carbs! The recipe as written makes enough masa for one dozen tamales. Incidentally, each tamale is 2 g net carbs, woot, woot!  Masa Harina Low-Carb Style Low-Carb MasaIngredients- (2) 14 oz. Cans Native Forest Organic Cut Baby Corn
- 1/2 c. Coconut Secret Raw Coconut Flour, Sifted
- 1 oz. Non-Hydrogenated Lard, Melted
- 1 tsp. Onion Powder
- 1 tsp. Cumin Powder
- 1 tsp. Ancho Chile Powder
- 1/2 tsp. Celtic Sea Salt
Directions1. Drain corn. 2. In food processor or Vitamix, process corn until no chunks appear. 3. Scrape corn mush into medium mixing bowl. 4. With a spoon, mix in sifted coconut flour as well as spices and then finally lard. 5. Refrigerate masa until ready for use.
Step 2. Meat FillingWhile there are many different variations of tamale filling, my grandmother preferred shredded pork shoulder with ancho chile sauce. I regularly make pork shoulder roasts, as Carnitas are a staple meal around here. If you don't regularly cook shoulder roast, you've got a couple options for how to do so. My preferred method is in the pressure cooker. If you don't have a pressure cooker, you can use a Crock-Pot as well as the oven. However, be prepared, these two methods take several more hours. If the shoulder roast is cooked properly, you will be able to shred easily with a fork. This will make enough filling for one dozen tamales with plenty leftover to accompany your morning eggs or atop a bed of lettuce taco salad style, minus the chips.  Pork Tamales Pork Shoulder RoastIngredients- 2-3 lb. Boneless Pork Shoulder Roast
- 1 c. Water
DirectionsCrock-PotAdd water to Crock-Pot. Do not trim or cut roast, instead place whole roast in Crock-Pot, cover and cook on low 8 hours. Oven MethodAdd water to a casserole dish Do not trim or cut roast, instead place whole roast in dish, cover and cook at 275°F for 8 hours. Pressure CookerAdd trivet to bottom of pressure cooker along with water and then the steamer basket. Trim roast, cut into large chunks and place in steamer basket. Cover cooker, bring to high pressure then reduce temperature and cook for 50 minutes. Remove pressure cooker from heat source and release pressure.
Step 3. Soften Corn Husks
Corn husks are easy to find in the Mexican section of your local grocer. They will cost you about $5 for a bag large enough to make several batches of tamales. The corn husks are softened in hot water, making them pliable enough to wrap your tamale in. It is best to start soaking the corn husks while you are working on your ancho chile sauce. It's real simple, count out your corn husks plus a few extras and put in a large stock pot. Cover with hot water and place on burner at medium-high heat. We're not boiling the husks, just keeping the water hot and the husks softening. The husks will float to the top of the water, so weigh it down with a plate or a lid smaller than your pot. The husks should be soft and pliable in about 30 minutes or so.
Step 4. Sauce
Ancho chile sauce is what my grandmother used to flavor the shredded pork. It gives it a lovely red hue as well as heat. I enjoy a little heat in my Mexican dishes, but if I want my kids or husband to enjoy them, I have to keep it to a simmering. This sauce is quite mild as written, however if you want to turn it up a notch or so, just add more of the reserved seeds.
 Ancho Chile SauceIngredients- 3-4 Dried Ancho Chile Peppers
- Water
- 1 Organic Garlic Clove
- 1/4 tsp. Cinnamon
- 1/8 tsp. Ground Cloves
- 1 tsp. Celtic Sea Salt
- 1 tsp. Ground Cumin
- 1 tsp. Black Pepper
- 2 Tbsp. Extra-Virgin Olive Oil
- 1/8 tsp. Ancho Chile Seeds
Directions1. Remove stem and seeds from peppers by simply slicing across the top and down the middle. 2. Reserve some of the seeds to add back in for "heat". 3. Place peppers in small saucepan and cover with water. 4. Bring to boil and then remove from heat. Let sit 15 minutes. 5. Add softened peppers, spices and 1 cup of soaking water to blender and process until smooth. 6. Sprinkle in 1/8 tsp. of seeds, process and test for heat. 7. Pour sauce back into saucepan and simmer for 10 minutes. 8. Remove from heat and whisk in olive oil. 9. Pour sauce over cooked and shredded pork. Mix thoroughly.
Step. 5 Assembly & Steaming
Let's do a quick recap before the final step of assembly and steaming. At this point, your masa should be in the refrigerator, the pork is cooked, shredded and swimming in sauce. The corn husks are softening in hot water and you are now starving! Let's assemble. First things first, remove corn husks from water one at a time and gently dry off with a towel. Spread with masa, fill with meat, fold and place in steamer or pressure cooker seam side down. Steam for 45 minutes or pressure cooker for 15 minutes.
Now, before I could share this recipe with YOU, I had to test it out on my Dad, after all he is where I get my Mexican heritage from. I called him earlier in the day to tell him I had a special dinner prepared for him. I knew, if my low carb tamales passed his taste test, then they are most definitely blog worthy. He polished off a plate of three tamales along with some Mexi "cauli" rice giving it two thumbs up! That my friends, means a lot to me as he grew up eating authentic Mexican food. Special shout out to my Dad who is following my directive and eating low-carb. He lost 10 lbs. in just four short weeks. I am proud of you DAD!
 Low-Carb Tamale with Pork Ancho Chile Filling and Mexi "Cauli" Rice
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 Current Tea Collection I was never a tea drinker, in fact I didn't even like it, but in my search for a little flavor in my water, I decided to give it another chance. After all, both green and black have many health benefits. In my quest to learn to love this healthy healing hot or cold libation, I have tried my share of tea brands and varieties. What I have found is I love iced green tea and all the different flavors it comes in. I also enjoy iced black tea. I don't care for, at all, hot green tea, blech. On the other hand, I love hot black tea, not plain though, it has to have some flavor. I doctor up my teas with lemon juice, almond milk, coconut milk and stevia. If you are kicking the soda habit or haven't ventured into tea drinking, may I present to you my two favorite teas. If I could only drink two teas for the rest of my life, these are the two I pick. You can trust me, and give them a try, or let your own tastebuds do the talking by sampling all the teas on the market. If you are like I was and don't think you like tea, give these two a try. Oh and by the way, both of these are decaffeinated. I ditched caffeine back in January. The Republic of Tea Daily Green Tea I love Iced Green Tea! This makes the best iced green tea when combined with lemon juice and stevia. I drink just about a pitcher of this every day. No kidding. It is that good. I also like to combine this with the flavored varieties of green tea like Pomegranate and Wild Berry. While I love the flavored teas, I find they are too strong in flavor alone and need to be "watered" down a little. We have an iced tea maker, which is very convenient in making the perfect pitcher of tea every time. If you don't own one, consider getting one, or make your tea using this method. Here is how I make the perfect pitcher of tea:8 Tea Bags 1/4 c. Organic Lemon Juice heaping 1/8 tsp. NuNaturals Pure White Stevia Extract PowderTea can impede the absorption of iron from fruits and vegetables. Adding lemon will counteract this problem. It also adds a great flavor!Before moving on, I have to add my two teenagers love iced green tea. In fact, so do my nephews and niece. When they come to visit I always make sure to have a pitcher of Pomegranate (it is pink) for them and tell them it's juice. They don't know the difference and they love it.The Republic of Tea Vanilla Almond Black Tea
 Vanilla Almond Black Tea is the Bomb! My new favorite black tea for two reasons. First, I just discovered this and instantly fell in love and two my previous favorite, Hot Cinnamon Spice made by Caribou Coffee, was discontinued. If you like vanilla and almond then this is the tea for you. The aroma of this tea is ahhhmazing, I could smell this all day long. I traded in my afternoon cup of decaf coffee for this and haven't looked back. Here's how I make the perfect cup of hot tea:2 Tea Bags 8 oz. Hot Water 1/4 c. Homemade Almond Milk12 drops NuNaturals Pure Liquid Vanilla SteviaSteep the tea bags in hot water for 5 minutes. Add a dash of almond milk along with stevia and enjoy! In a very close second place, when it comes to hot tea, is my homemade Chai Tea. This takes just a little longer to make but it never disappoints either. I'll save my love for coffee and tea mugs for another post. We all have a favorite mug, don't we?! My absolute beloved mug of all time, from a dear friend, recently broke. So bummed. It was from Jamaica, maybe I'll be able to pick one up on our upcoming Low-Carb Cruise. At any rate, check out this mug of a different kind......
 I Absolutely Love This Mug! Don't forget about my fun FREE give-away for two of my favorite healthy books:THE 150 HEALTHIEST FOODS ON EARTH&CRACKING THE METABOLIC CODEThe entrants are low, which makes the odds of winning in your favor!P.S. Tea is one of the 150 healthiest foods on earth!
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 Chocolate Covered Bacon HEALTHY BACONMy friend and registered dietitian, Anika Christ, wrote this lovely piece about the do's and don'ts when it comes to bacon. If you've been following a low-carb or primal/paleo lifestyle, I'm sure you've been gobbling up the bacon with no regrets. However, if you have been avoiding bacon because you thought it was bad for you, this article may help you re-think that.  If it's the fat in bacon that is holding you back, take pause for a moment and know that fat is a precusor to many essential hormones in the body and a component of all cell membranes. Our body needs fat to be healthy. Now, before you say, "what about fat especially saturated fat and heart disease?" Know that this theory has been met with growing criticism in recent years. In fact, in early 2010, the American Journal of Clinical Nutrition published a meta-analysis (that's a study of all the studies) with the final findings stating, "intake of saturated fat was not associated with an increased risk of coronary heart disease, stroke or cardiovascular disease." I know what you are thinking, "even if fat isn't bad for your heart, it's bad for your weight." Way ahead of his time, in 2002, science writer Gary Taubes, poked holes in this "fat makes you fat theory", with his New York Times article, What If It's All Been a Big Fat Lie then more recently, went on to write two bestselling books Good Calories, Bad Calories and Why We Get Fat & What To Do About It, which shattered this theory to pieces. Healthy people have been happily eating bacon ever since. We need to move along to the virtues of chocolate, so I will sum it up with one of my favorite bacon quotes, from Primal Living expert Mark Sisson, "there is no such thing as too much bacon."HEALTHY CHOCOLATEChocolate is more accepted in the health food category, specifically dark chocolate. We're not talking about milk chocolate or Hershey's Kisses, but deep, dark, rich, bold, smoky dark chocolate, 70% or higher. The benefits of dark chocolate, the flavanols and antioxidants, are found in the cocoa, which means you want a bar that has a high cocoa content. Milk chocolate or white chocolate have no health benefits so don't justify your handful of M&Ms because chocolate is healthy. I've gushed about my love for chocolate in a recent recipe post for Chocolate Coconut Chia Pudding and also shared a great article Sweet Truth for Your Sweet Tooth written by my handsome husband Tom.
 When shopping for dark chocolate, as already mentioned, look for 70% or higher. Typically, the higher the cocoa percentage, the less sugar and carbohydrates in the bar. Like coffee, if you are concerned about fair wages and working conditions, look for chocolate that is fair trade. Pesticide use is widespread on cocoa farms, organic chocolate starts the process off right by using cocoa beans that were grown without the use of pesticides. To get the most for your chocolate buck, check the ingredient label, there should be three maybe four ingredients, cocoa, cocoa butter, and sugar. My current favorite bar for noshing on is Alter Eco 85% Dark Chocolate Blackout, but have been known to enjoy: Equal Exchange 80% Panana Extra DarkGreen & Black's Organic 85% Dark ChocolateLindt Excellence 90% Supreme DarkI could hardly contain my excitement this past week's shopping trip, when I spotted Sunspire Fair Trade Organic 100% Unsweetened Chocolate Baking Bar. I was planning on making chocolate covered bacon for Valentine's Day and knew I could lower the sugar and carb content by using an unsweetened chocolate and sweetening with my favorite alternative sweeteners. I have made chocolate covered bacon before, so this is just a modification to my original recipe.
 Healthy Chocolate Covered BaconRecipe by Healthy Living How ToPrintable RecipePrep Time: 15 minutes Cook Time: 25 minutes Serves: 6 IngredientsDirections1. Thread each piece of bacon on wooden skewer and place on baking rack. Line a baking sheet with foil and then put the baking rack on baking sheet. 2. Bake bacon at 400 º F for 20-25 minutes until done. Be sure bacon is completely cool before the next step. 3. Chop chocolate and place in a double-boiler along with coconut oil. Whisk until smooth over medium heat. 4. Powder erythritol granules in coffee grinder until it resembles a fine powdered sugar and whisk it into chocolate along with stevia. 5. Using a basting brush, paint chocolate on both sides of bacon and lay on parchment paper. Cool in refrigerator until hard and then paint on a second coat. 6. After second coat of chocolate, sprinkle on xylitol granules and then return to refrigerator to harden. 7. Serve cold and enjoy! Recipe NotesNot everyone is on the same page when it comes to baking with erythritol and xylitol, and because I haven't put up my own post yet regarding it's health safety, I am sending you to Mark Sisson's post regarding these sugar alcohols. Personally, I like to keep the carbs low, which is why I use these alternative sweeteners. There are a few different brands of erythritol and xylitol on the market and I recently switched to a verified non-GMO source for both. If you choose not to use these two healthy alternative sweeteners, you can still make chocolate covered bacon. Simply use a 70-90% chocolate bar, 1 Tbsp of coconut oil, stevia to taste and skip the sprinkles on top.
It's the week of love. While many claim Valentine's Day is a "Hallmark holiday", a day that exists solely for commercial purpose, I am going to re-claim it as a holiday to spread the love. That is my love of all things healthy. I have a few fun give-aways planned this week, so be sure to check back regularly for a chance to win a few of my favorite healthy things.
Today I want to spread my love of books. I love to read and if I didn't feel like a sloth for sitting so long or get hungry, I would read all day. While I enjoy a good fiction book on occasion, I am usually reading non-fiction. Anything that has to do with healthy living captivates me, whether it's a cookbook or a book on GMOs. While I have several favorite books, there are two at the top of my list, The 150 Healthiest Foods on Earth and Cracking the Metabolic Code. I recommend these two books to anyone who not only wants to eat healthy but be healthy as well.  Saturated Fat in Coconut Nothing to Fear THE 150 HEALTHIEST FOODS ON EARTHAuthor: Jonny Bowden, Ph.D., C.N.S.When it comes to books of the food persuasion, I'm a sucker for glossy pages and colorful pictures. The 150 Healthiest Foods on Earth has both. In addition it is loaded with all you need to know, to be convinced, the foods we eat, can either harm us or heal us. In this book, Dr. Bowden not only shares the top 150, he also consults with nutrition industry experts for their top favorite healthy foods. While all the foods in the book are considered the healthiest, there are some that get star status, those foods that could be considered "super" foods, like Brussels sprouts, coconut, butter, eggs, tea, cinnamon and more. Finally, Dr. Bowden tackles the issues of food quality by discussing issues like pasteurization, sustainable farming and organic practices. There are shelves of diet books on the market that tell us what not to eat, you probably have many of them on your own bookshelf. Not this book. This book tells you exactly what to eat to experience health and vitality.
 Key One: Balancing Your Blood Sugar CRACKING THE METABOLIC CODEAuthor: James B. LaValle, R.Ph., C.C.N., N.D.I was introduced to Jim LaValle when he partnered up with Life Time Fitness as an educator and expert in metabolic medicine. It would be impossible for me to say how much this man has impacted my health. He was the cornerstone in rebuilding my health and educating me on adrenal fatigue and endocrine function. I have been a patient of Jim's for three years and what a blessing it has been to be able to benefit from his expertise and knowledge first hand. You too can benefit by checking out Cracking the Metabolic Code. This book is for anyone who wants to be healthy and optimize their health by understanding how the body functions. The book explains the interrelationship of everything you do in life and how it affects your health by breaking it down into nine key steps. Once you've read through the nine, you take a series of questionnaires that help you "crack" your own metabolic code. While I wholeheartedly believe everyone can benefit from reading this book, if you suspect or know you have adrenal, thyroid or other metabolic issues, this is an absolute MUST READ!
DO YOU WANT TO WIN YOUR OWN COPY OFThe 150 Healthiest Foods on Earth OR Cracking the Metabolic CodeIt's as easy as 1-2-3...enter to win!
1. If you haven't already, "like" the Healthy Living How To Facebook Page.
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2. Share this post on Facebook, Twitter or Pinterest.
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3. Leave a comment telling me which book you want to win and why.Two winners will be chosen randomly and only one entry per person please.
Give-Away ends on Monday February 20, 2012 10AM CST.
U.S. Residents Only.
This give-away sponsored by Me! :)
My friends Stacy and Matt, aka Paleo Parents, are hosting a Valentine's Day Recipe Round-Up. Click on the link below and we can all drool together over the beautiful healthy recipes. In the meantime.....The Paleo Parents, Stacy and Matt, are phenomenal role models of healthy living. Together they lost a combined 180 lbs in ten months following a paleo diet and have completely changed their life. In addition they are raising three adorable boys with this healthy approach to life. Please take some time to explore their beautiful site and while you are at it like their Facebook page as well! a Share the healthy love this Valentines' Day by making these healthy Not Sugar Cookies for your friends and family. While you can certainly make substitutions, like butter for the coconut oil or coconut sugar for the erythritol, the original recipe is dairy-free and sugar-free, including the frosting. They are also low-carb and could be considered primal or even paleo. All three of the boys, my handsome husband and our two teenage sons, give these their stamp of approval.  Not Sugar Cookieswith Almond Cream Cheese FrostingRecipe by Healthy Living How ToPrintable RecipePrep Time: 90 minutes (includes chill time) Cook Time: 12 minutes Makes: 28 Cookies Per Frosted Cookie: 90 cals, 8g fat, 3g carb, 2g fib, 3g pro IngredientsDirections1. In a medium bowl, sift together all dry ingredients. Set aside. 2. In a small bowl, scramble eggs, vanilla extract and coconut oil. 3. Add wet to dry and mix well with a spoon. With your hands form dough into a large ball and chill for 30-45 minutes covered. 4. Roll out dough between two pieces of parchment paper and cut into desired shapes. With a spatula, transfer cutouts onto a parchment lined baking sheet. 5. Bake at 350º F for 12 minutes or until lightly brown. Completely cool, then pipe with almond cream cheese frosting. 6. Store cookies in freezer or refrigerator. Recipe NotesWe invested in a Vitamix this past summer and ever since, I've been making my own almond flour. You can certainly use store bought almond flour in this recipe. The presentation could be improved with a blanched almond flour, if that's important to you. If you haven't used guar gum in your baking, it is recommended by those in the know when baking without gluten. I keep some on hand and throw it in recipes when I remember. Not everyone is on the same page when it comes to baking with erythritol, and because I haven't put up my own post yet regarding it's health safety, I am sending you to Mark Sisson's post regarding this sugar alcohol. Personally, I like to keep the carbs low, which is why I use this alternative sweetener. There are a few different brands of this sweetener on the market and I recently switched to a verified non-GMO source. It's slightly below freezing here in Minnesota, and I kept these cookies in my garage overnight. They soften up just right in about ten minutes at room temperature. Finally this recipe was inspired by it's unhealthy counterpart, The Best Rolled Sugar Cookie as well this healthy Chocolate Chip Cookie.
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