1. SLEEP 8 HOURS EACH NIGHT
Getting less than 8 hours of sleep at night lowers overall brain function and causes your brain to release hormones that stimulate cravings and appetite. You may have thought your cravings were a sign of mental weakness, when in fact, it could be you just need more sleep. Read More: 6 Ways to Get More Quality Sleep

2. MAINTAIN HEALTHY BLOOD SUGAR
You are most likely to deviate from your nutrition plan when you are on the blood sugar roller coaster. Consuming sugary snacks, drinks and processed carbohydrates causes a rise and subsequent fall in blood sugar. Sugar acts like a drug in the brain and impairs cognitive function and decision-making. To control blood sugar manage stress, get adequate sleep and avoid carbohydrate rich foods, instead fill up on protein, healthy fats and non-starchy vegetables. Read More: What You Should Know About Your Blood Glucose Levels

3. EXERCISE
Exercise can be a wonder drug for the brain. It supplies oxygen and nutrients which in turn improves brain function. Aerobic exercise encourages the growth of new brain cells. When you are physically active, you are more likely to make healthy nutrition and lifestyle choices. Read More: Exercise Is More Than Just Calories Out

4. PRAY OR MEDITATE
Brain images of those deep in meditation or prayer consistently shows an increase in blood flow to the prefrontal cortex. This activity not only enhances brain function but also alleviates stress and improves attention and planning. Just as lifting weights strengthens the muscles, prayer  and meditation strengthens the brain. Read More: How God & Meditation Changes Your Brain

5. CREATE FOCUSED GOALS AND WRITE THEM DOWN
When you are focused on what you want, it makes it easier to match your behavior to your goals. Setting, writing down and verbalizing your goals allows your brain to remain forward-focused. Focus on your goals daily and it will make a big difference in your life.  Read More: Simple Thinking to Conquer Any Goal 

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. 

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 Authors
Tom 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 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.      

Low-Carbing Among Friends - Volume 3
To Be Released December 2012
Facebook Page
Website 

WOOHOO!!!!! Look who was invited to not only contribute a few recipes,
but actually "author" my own section in this upcoming cookbook! 
To say I am excited is an understatement. I am truly blessed!

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. 

From left to right, top to bottom: Beef Enchilada Cabbage Rolls, Mexican Hash, Taco Pizza, Margarita for One, Tamales with Ancho Chile Sauce, Carnitas, Mexi "Cauli" Rice, Enchilada Soup and Mexican Hot Chocolate. Not Pictured: Taco Seasoning.

Cranberry Margarita
Recipe by Healthy Living How To

Printable Recipe

Serves 1

Ingredients

• 6 oz. Club Soda
  
• 1 1/2 oz. Tequila
  
• 1 oz. Fresh Lime Juice
  
• 2 oz. Cranberry Syrup
  
• 1/4 tsp. Pure Orange Extract
  
• 25-30 drops NuNaturals Pure Liquid Clear Stevia
  
• Lime Wedge & Salt for the Rim

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.     

This tree overhangs my favorite walking path. Oftentimes, I pause underneath and look up, taking in its beauty and awesomeness. It breathes life into my spirit.

Health experts agree there is a clear association between a diet high in fruits and vegetables and reduced risk of chronic disease. Phytonutrients, naturally derived plant compounds, particularly antioxidants, are increasingly being shown to help optimize human health. Among the fruits richest in health-promoting antioxidants, cranberries rank right up there at the top. According to Rui Hai Liu, M.D., Ph.D., a leader in the area of cranberry research, "Cranberry extracts have been shown to exhibit potent antioxidant activity, inhibit LDL oxidation and have anti-bacterial and anticancer activities. The phytochemicals present in cranberries, especially phenolics and flavonoids, appear responsible for these health benefits." 

The most commonly consumed form of the cranberry is juice processed from the berries and typically produced by adding generous amounts of sugar and water. You won't derive the health benefits that cranberries offer from drinking commercially prepared cranberry flavored sugar water. In fact, according to The Cranberry Institute, "many cranberry juice products commonly available to consumers, including cranberry juice cocktail, contain 27 percent cranberry juice, NOT 100 percent." 

Making your own unsweetened cranberry syrup from fresh or frozen cranberries is quite easy. Not only can the syrup be combined with water and stevia to make cranberry juice, it can also be used in sauces and adult beverages. I've been using my most recent batch of cranberry syrup to make a sparkling cranberry drink by mixing it with club soda and stevia. Ahhhh, so thirst quenching!

Although I came up with this basic cranberry syrup with the intention of diluting it and drinking it, it could also be used in place of pancake syrup. I am sure it would be amazing over any of my healthy waffle or pancake recipes. Don't forget to add some stevia or xylitol though to sweeten it, or you will end up with a very tart syrup.

A little foreshadowing, wink, wink, I also have a cranberry margarita in the works for Cinco de Mayo and a to die for cranberry barbeque sauce. 

Finding fresh cranberries may prove futile at this time of year, but health food stores typically carry organic frozen ones. I stocked up at the end of last holiday season, and purchased several pounds of fresh cranberries and then froze them. Remember this tip next Thanksgiving when you see them marked down to move, fresh cranberries can be frozen for up to a year. 

Cranberry Syrup
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 1 Minute
Cook Time: 15 Minutes
Makes: 20 - 2 oz. Servings

Ingredients

• 12 oz. Fresh or Frozen Cranberries
  
• 4 c. Filtered Water

Directions

1. In a saucepan on medium-high, combine water and cranberries.

2. Cook cranberries until they all pop.

3. Mash popped cranberries with a slotted spoon and remove from heat. Let stand for 5 minutes.

4. Pour cranberries into a high-powered blender and blend on high for 1 minute.

5. Strain syrup through a fine mesh sieve, cool on counter in glass jar, cover and refrigerate. 

SUGAR-FREE SPARKLING CRANBERRY JUICE
only 10 calories and less than 2g of carbs!!!!
Printable Recipe
In an ice-filled pint glass, combine and stir...

2 oz. Cranberry Syrup
8-10 oz. Club Soda
25-30 Drops  NuNaturals Pure Liquid Clear Stevia

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.    

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 video 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 videoss is at the choice and risk of the reader.    

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 Cookies
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 10 minutes
Bake Time: 17 minutes
Makes: 2 dozen

Ingredients

• 2/3 c. Almond Flour
  
• 1/3 c. Hershey's Special Dark Cocoa Powder
• 1/2 c. Coconut Secret Raw Coconut Flour
  
• 1 tsp. Rumford Baking Powder
• 1 tsp. Baking Soda
• 1/8 tsp. Celtic Sea Salt
• 1/2 tsp.  Bob's Red Mill Xanthan Gum
• 1/2 tsp. NuNaturals Pure White Stevia Extract Powder 
  
• 2/3 c.  Smart Sweet Erythritol, Non-GMO
• 3 Large Organic Pastured Eggs
• 1 tsp. Organic Vanilla Extract
• 1 tsp. Pure Mint Extract (optional)
• 1/3 c.  Nutiva Coconut Oil, Extra Virgin, Organic
• 1/2 c. Whole Foods Brand 70% Dark Chocolate Baking Chunks  

Directions

1. 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.   

I'll admit I'm a novice when it comes to green smoothies. I have perused my fair share of recipes, however, never dabbled in making them as most are loaded with fruit which also means they are loaded with sugar. I wanted to come up with a refreshing recipe that not only tastes good but is loaded with veggies meanwhile keeping the sugar low. This recipe was my first stab at it and I have to say, it turned out quite good.

I started with about a cup of cubed jicama. I picked this root vegetable because it is on the sweeter side, reminiscent of an apple and can be eaten raw. Jicama is loaded with fiber and water. To this I added twelve baby carrots, which are great for juicing and contain potent cancer fighting properties. Next up, two stalks of celery, another water loaded veggie with superhero blood pressure lowering powers. Lastly, in the veggie department, I added a couple handfuls of spinach. A great source of vitamin K and calcium along with several other antioxidants and anticancer agents. You'll notice, there's no berries or bananas, which are common green smoothie ingredients, instead I added a whole peeled lemon. Low in sugar but not in flavor this added just the right twist of tartness.

I made my very first green smoothie with the aforementioned ingredients along with ice, water and stevia. It was very refreshing and no hint of bitterness. I decided to give the recipe a second go, adding some fat and protein in the form of homemade almond milk and a scoop of VeganMax (pea/rice protein powder). It was outstanding! The best part was knowing how simple it was to get half a days worth of veggie power in one sitting, I was satisfied but not stuffed, which sometimes a lot of veggies does that to me.

This 4:1 Green Smoothie delivers the perfect ratio of vegetables to fruit. One serving gets you halfway there...to fulfilling the daily recommendation. To give your daily veggie intake another bump, try a couple of my favorite recipes, like Kale Chips, Mexi-Cauli Rice and Zoodles. 

4:1 Green Smoothie
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 2 minutes
Blend Time: 3 minutes
Serves: 1

Ingredients

• 1 c. Jicama, Peeled & Cubed
  
• 12 Baby Carrots
  
• 2 Large Stalks Celery
  
• 2 Large Handfuls Spinach
  
• 1 Small Lemon, Peeled
  
• 1 c. Cold Filtered Water or Almond Milk
• 2 c. Ice Cubes
• 1 Scoop VeganMax (Optional)
• NuNaturals Pure Liquid Clear Stevia, To Taste 

Directions
Add all ingredients to high powdered blender (VitaMix, BlendTec, etc.) and process on highest setting for 1 1/2 - 3 minutes. Enjoy!

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.  

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 Cookies
Recipe by Healthy Living How To

Printable Recipe

Prep Time: 15 minutes
Bake Time: 17 minutes
Makes: 2 Dozen

Ingredients

• 1 c. Almond Flour
  
• 1/2 c. Coconut Secret Raw Coconut Flour
  
• 1 tsp. Rumford Baking Powder
• 1 tsp. Baking Soda
• 1/4 tsp. Celtic Sea Salt
• 1/2 tsp.  Bob's Red Mill Xanthan Gum
• 1/8 tsp. NuNaturals Pure White Stevia Extract Powder 
  
• 1/2 c.  Smart Sweet Erythritol Non-GMO
• 3 Large Organic Pastured Eggs
• 1 tsp. Organic Vanilla Extract
• 1/3 c.  Nutiva Coconut Oil, Extra Virgin, Organic, Melted
• 1/2 c. Sunspire Organic Fair Trade 65% Cacao Bittersweet Baking Chips

Directions

1. 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.