Wednesday, December 19, 2007

Increase Your Energy!

You may know T. Harv Eker, the author of the Secrets of the Millionaire Mind. Here is a blurb from one of his recordings that I heard recently:

"Want to make some more money?
* Get yourself in shape!
* Raise your energy!
* Raise your stamina!"

So where does real energy come from? Many of us might guess energy comes from protein, but protein is for healing and building the body. If the protein is meat and is over eaten, then it goes on as extra fat. Animal protein has additional fats and cholesterol that also comes with the protein, so ultimately, proteins do not create energy.

Many of us also might guess carbs (carbohydrates) provide our energy. If we are talking about breads, cereals and many of the refined sugar products, they do not provide real energy. Sugar may provide the body with instant energy, but then the energy level drops as quickly as it rises, leaving the body energy-less and craving for more. The energy that may come from carbs is not long lasting or very effective.

Think of your body like a car which is also a system. If you don't change the oil and check the water on a regular basis, and the oil and water become dirty, how does your car run? Does it become sluggish? How about putting poor fuel in it? Will it run well? You know that if you keep the car in good running condition and give it the best service you can, the motor will last longer.

So it is true with your body. It needs attentive and daily servicing through cleansing and proper fuel through nutrition. Ask yourself: "If I don't take care of my body, where am I going to live?"

Optimum health and energy comes from having a clean system! Many of you may think of eating well for better health, but few realize the importance of cleansing, or keeping the system clean. Yet it is of paramount importance if you want great health, vitality and optimal energy! Below are a few suggestions for keeping your system clean:

* Eat lots of raw, fresh fruits and vegetables - raw fruits for breakfast and mid-afternoon snacks, fresh vegetables for lunch and dinner - up to 60% of your total food intake.

* Incorporate whole grains in your meals - not flours, not cracked grains, but the whole grains. You can cook them, better yet, sprout them, then add them to salads, soups, and all kinds of main dishes. They are very satisfying to the body and because they are naturally high in fiber, they are great cleansers.

* Drink lots of pure water. Water is the miracle cleanser, made by God to keep us optimally healthy. We need it - lots of it! If it's not water, it's not water - no substitutes! If you don't like water, learn to like it, and drink your way to better health. You will be amazed at how many health problems will be solved, and how much weight you will loose, just by drinking lots of good pure water.

* For proteins, rely on the legume family as much as possible. There are all kinds of wonderful beans - get to know them and eat lots of them. They are very low in fat and calories, and don't contain cholesterol. If they cause you gas, then take note of what you are eating them with. NEVER eat beans with tomatoes or fruits of any kind, and eat lots of raw vegetables with them instead - if you want to eliminate any discomfort.

* Fitness, exercise and deep breathing are an important part of our daily activities. We need the oxygen from deep breathing and aerobic exercises to regenerate and cleanse which will give us optimum energy and a cleaner system. Despite what fad diets may say, we need daily exercise for a number of reasons. Schedule a minimum of 30-60 minutes each day, and keep that appointment with yourself!

Look at the above suggestions. Write down some goals of where you need to improve, and give them a try. You will probably be amazed at your increased energy and how much better you really feel!

If you could understand that taking just 45-60 minutes each day to work out and exercise, it would increase your capacity to be more productive especially in the afternoon hours. The better you feel and the healthier you are, the more you can accomplish!

Why not start the New Year out right. Don't just set another weight loss goal, but learn where real health, natural weight management, and energy comes from by taking advantage of my special offer here:

Enjoy the holidays and the festivities with great health and healthy foods!

For your best health,
Erleen Tilton

Tuesday, December 11, 2007

Favorite Healthy Holiday Treat!

This is one of our family's most favorite Christmas goodies - tasty, filling, and good for you! It does require a food grinder or processor of some kind, but if you can access one, you'll enjoy these wonderful, healthy little treats all through the season.


1 lb. raisins
1 lb. pitted prunes
1 lb. walnuts
Sesame seeds
Fine chopped coconut
Raw wheat germ

* Combine raisins, prunes and walnuts in a bowl
* Process in a food grinder, food chopper or processor, or just chop fine.
* Form into 1 inch balls.
* Roll in sesame seeds, finely chopped coconut, or wheat germ.
* Refrigerate until ready to eat. These will actually keep several months.

This recipe is from my 31 Favorite Holiday Recipes and is only $6.75 - a great healthy gift idea too! To order this little book, go to .

For your best health,
Erleen Tilton

Tuesday, December 04, 2007

Seven Tips for Losing Weight, Not Gaining, during the Holidays!

This time of year is such a wonderful time. There is a feeling in the air, people reach out to others more, and there are added socials and events that bring people and family members together. Is there away to avoid gaining a few pounds, and better yet, a way to actually lose a few during the holidays? Yes! Read on and find out how!

1) DRINK WATER - up to 3-5 quarts daily. This is one of the simplest step, yet one we usually think is hard, or forget. This will help you cleanse toxins and fat as well as have more energy too!

2) Increase your nutrition throughout the entire day - especially if you know you will be attending a social with food. If your day pervious to the event is high in nutrition - meaning lots of raw vegetables, fruits, raw nuts, whole grain cereals, etc. - you have little to worry about.

3) You don't have to eat all those things that are set before you - at work, at socials, given as a gift - you can say no. Give yourself permission to say No Thanks! You know the foods that are your worst temptations, so make a plan ahead of time on how you will avoid them!

4) Take time each day to exercise. Yes, it's the holidays and you are busy, but still take at least 30 minutes to exercise some way. You will feel better, and not only be able to burn fat, but you will have a less chance of getting sick.

5) Instead of buying or making the traditional candies, pastries, and goodies, buy or make something that is high in nutrition instead. There are just as many healthy foods to eat or make as there are unhealthy, so choose the healthy foods instead. If you don’t have your copy of my 31 Favorite Holiday Recipes you can order it here:

6) For Christmas gifts, give non-food items. These items are much memorable, long lasting and are usually more appreciated, such as: a poem, story, picture, scripture or thought of the season, kitchen towels, hot pads, candles, simmering spices, cookie cutters, ornaments, my 31 Favorite Holiday Recipes and Simple Super Salads too – all which make great gifts!

7) Lastly, be positive and remember that most of our eating and weight balance is psychological! “What you focus on expands!” If your constant focus is “food” and fear of “weight gain”, then you will guarantee problems for yourself. If you focus on the importance of each celebrations, serving others, and are thinking “lean”, “energy”, “healthy”, and “fat burning” you will succeed!

So order your 31 Favorite Holiday Recipes and Simple Super Salads now at: Better yet, order several of them. These are great gifts of better health for friends and family members too!

For your best health,
Erleen Tilton

Thursday, November 29, 2007

Why Your Colon and Kidneys are Your Lifeline!

The body is a beautiful system created in such a miraculous manor, and God gave us just the right wholesome foods to give us the nutrition for the energy we need, plus good pure water for cleansing. One of the most important functions in the body is eliminating wastes, toxins, and excess matter that the body does not need. Our elimination channels are through our skin, kidneys and colon, and if these channels are kept clean and healthy, we will be able to eliminate most sickness, disease, and disorder.

Think, for a moment, about all the garbage you put into your kitchen waste basket. If it doesn't get taken out or eliminated, what happens? It begins to stink, putrefy, decay, grow parasites, and more. Well, if your colon and kidneys aren't kept clean, they will do likewise - which will stress your system and create an environment for sickness, disorder and disease.

Once the foods we eat passes from the stomach, it enters the small intestines so the body can absorb the nutrients and take them to the blood stream and then to the cells. The bulk which is unusable by the body continues down the intestines to the colon, or large intestines, to make ready for its exit. However, if the digestive track is unhealthy and eliminates improperly, we experience a number of symptoms such as constipation, diarrhea, bloody stool, bloating, persistent gas, frequent stomach cramps and pains, and constant fatigue. Not only that, headaches (especially migraines), acne, eczema and other skin disorders, even viruses and many food allergies, can be contributed to a plugged up and dysfunctional colon.

The kidneys and bladder are the means of removing liquid waste by the means of the blood. If we do not eliminate our toxic liquid wastes, not only are there bladder and kidney disorders and stones, there are other symptoms that surface such as: tonsillitis (specifically caused from kidney impurities), ear infections, sore throats, and more.

Eventually, when the intestines, colon, kidneys, and bladder are full of toxins and not able to flow properly or cleanse, guess what? Our cells become diseased and cancerous! When faced with colon cancer or such, we wonder why - thinking that we inherited it, when we have actually earned it through our poor eating and drinking choices.

So how can we prevent sickness, disease, and disorder and have a healthy elimination system?

· Natural fiber is lacking from our diets. We need to be eating more whole grains (cooked whole or sprouted), omitting breads, pastas and other flour products - especially white flour. White flour and water is often used as glue (paste), and has the same effect in the intestines when you eat it. Without the fiber, it has nothing to move it through the intestines.
· Other refined foods that are high in sugar, high in fats, and low in fiber, also do not nourish the body, but will clog, restrict passage, and putrefy. The pot belly stomach, though one may be occasionally eliminating, is a sure indicator that the canal walls are lined with putrefied matter. We need to omit processed foods completely from our diets and eat those foods that build, nourish and cleanse instead.
· Raw fruits and vegetables, raw nuts and sprouts are full of water rich vitamins and minerals, natural fiber, and enzymes for healthy digestion. If these foods are lacking from our diets, proper flow of the intestines is limited and becomes dysfunctional.
· High animal diets - including meat and milk products - also contribute to elimination problems because of the high fats, cholesterol, and indigestible matter. A diet which includes more legumes (beans and pea family - cooked and sprouted), and raw nuts and seeds for the protein will have much better elimination.
· Most people do not get sufficient amount of water. There are all kinds of drinks on the market, but good pure water is not only needed more, but is absolutely required for proper elimination. Any other liquids - no matter how much water they contain - cannot and will not do the job that water does. We need lots of good pure water daily, 3-4 quarts minimum for the average adult.

Most health problems can be prevented or eliminated with the use of good wholesome foods and pure water. You may not be able to be perfect at it, but you can do much better in preventing most sickness, disorder and disease by keeping the colon and kidneys healthy and flowing so they can function properly.

Get the back bone information and tools you need to keep your colon and kidneys functioning properly by taking advantage of my special offer at:

For your best health,
Erleen Tilton

Wednesday, November 14, 2007

Great Healthy and Yummy Stuffing Recipe!


5 C. cubed cooked cornbread (recipe below)
⅓ C. olive oil
1 medium onion, chopped
3 stalks celery, diced (with top leaves)
3 cloves garlic, minced
2 tsp. poultry seasoning
1½ tsp. seasoned salt
½ C. vegetable broth (seasoned water will do)
1 C. raw cashew pieces

* Prepare cornbread and cut into cubes.
* In large skillet, heat oil; add onion, celery, and garlic and sauté until softened.
* Stir in seasonings, cornbread, then broth to heat through.
* Fold in cashews just before serving.
* Serve with green salad (suggestion: lettuce, avocado, tomatoes, cilantro, topped with Italian dressing)


1½ C. corn flour (fresh ground corn flour is best)
½ C. soft wheat flour, or oat and barley flour
1 Tbs. baking powder
¾ tsp. salt
2 eggs, beaten
3 Tbs. olive oil
1 rounded Tbs. honey
1 C. milk (soy, rice, almond)

* In mixing bowl, stir dry ingredients together; stir in remaining ingredients.
* Spoon into greased 8 or 9" baking dish and bake 15-18 minutes at 400º.

This recipe is from Creatively Complete Dinners.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

The Ten Worst Foods to Avoid!

There are two distinctive types of foods: 1) those that work with the body to build, nourish, and energize, and 2) those that work against the body and clog, pollute, and toxify.

So what are some of the foods that work against the body? Here are ten of the worst:

1) Soda Drinks: One can of soda contains approximately 10 teaspoons of sugar, has 150 calories, is filled with artificial food colors and additives, and sometimes 30 to 55 mg of caffeine. The active ingredient in soda is phosphoric acid. Its pH is 2.8 - which is highly acidic - and will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis. Soda consumption is also linked to obesity, tooth decay and heart disease. Drinks don't need to be sweetened or fizzy to quench the thirst, once you drink good pure water, you'll feel tons better.

2) Pork: This meat is full of fat, food colorings, preservatives, nitrates, and salt - very difficult for the body to digest. These all produce only negative effects on the body.

3) Shellfish: Most of these are ocean floor feeders consuming mostly dead matter, debris, and toxic chemicals that settle. Shrimp are a partial exception because they do swim and feed on live plants.

4) Trans Fats: Trans fats occur naturally in meat and dairy products. However, most of the trans fats consumed today are man-made hydrogenated (shortening or margarine) or partial hydrogenated plant oils which raises the blood cholesterol and clogs the arteries. Partial hydrogenation changes a fat's molecular structure, which raises its melting point and reduces rancidity, which is why most chips and other processed foods are made with partially hydrogenated oils - trans fats!

5) Fried Foods: Doughnuts, French fries, fried chicken and fish, chips, etc. not only usually contain the trans fats, but the high temperature of the oil used to fry them create carcinogens (cancer causing agents), producing large amounts of damaging free radicals in the body.

6) Junk Foods: Foods that are highly processed (white flour, white sugar) are high in calories, poor carbs, fats, salt, yet are deplete in vitamins, minerals, and fiber. Avoid the fast food restaurants, and prepared food isles in the grocery stores and choose simple wholesome food creations instead.

7) High Fat Milk Products: Ice creams, shakes, freezes, cheesecakes, sour cream, and butter may taste good, but are all very high in calories, fat, and cholesterol and are hard on the arteries. Studies also show that countries that consume the highest amounts of milk, also have the highest cases of osteoporosis. We do need calcium but better sources of calcium come from vegetable sources.

8) Artificial Sweeteners: These are often chosen as to avoid using sugar. However, artificial sweeteners are much worse being toxic to the system, creating emotional and nervous disorders, and are proven to cause cancer.

9) Caffeine: Caffeine is a stimulant which is addictive which is why it is added to many drinks, and why caffeinated drinks are marketed so heavily. It causes headaches, nervousness, chronic fatigue, insomnia and more. The more chemical stimulation the body receives, the less it functions on its own.

10) Alcohol: Alcohol is absorbed directly into the blood stream from the stomach and slows down the physical and mental capacities in the body.

This is actually a list of the most common daily consumed foods in America, yet they need to be avoided like the plague if you would like to attain your desired weight and optimum health.

There are many, many wonderful foods that work with your body to build, nourish and energize you. That's why I have created a new recipe book series, ...for the Healthy Leaner Lifestyle - to help you create great foods for your body. Simple Super Salads is full of great, one-meal and hearty salads for any occasion. Creatively Complete Dinners is a compilation of many one-dish dinners, as well as complete-meal dinner ideas which will be available soon. These can both be ordered at and both make a perfect gift for a "Healthy Leaner Lifestyle".

For great Holiday recipes, I have a super little book called my "31 Favorite Holiday Recipes" which is under $7 and can also be found at This also make a terrific little gift!

You can avoid the harmful foods, as well as enjoy great wonderful foods instead!

For your best health,
Erleen Tilton

Monday, November 12, 2007

Sweet Poison - Diet Soda!

Here is an email article that is worth sharing on aspartame - please read!

"In October of 2001, my sister started getting very sick. She had stomach spasms and she was having a hard time getting around. Walking was a major chore. It took everything she had just to get out of bed; she was in so much pain.

By March 2002, she had undergone several tissue and muscle biopsies and was on 24 various prescription medications. The doctors could not determine what was wrong with her. She was in so much pain, and so sick, she just knew she was dying. She put her house, bank accounts, life insurance, etc., in her oldest daughter's name, and made sure that her younger children were to be taken care of. She also wanted her last hooray, so she planned a trip to Florida (basically in a wheelchair) for March 22nd .

On March 19 I called her to ask how her most recent tests went, and she said they didn't find anything on the test, but they believe she had MS. I recalled an article a friend of mine e-mailed to me and I asked my sister if she drank diet soda? She told me that she did. As a matter of fact, she was getting ready to crack one open that moment.

I told her not to open it, and to stop drinking the diet soda! I e-mailed her the article my friend, a lawyer, had sent. My sister called me within 32 hours after our phone conversation and told me she had stopped drinking the diet soda AND she could walk! The muscle spasms went away. She said she didn't feel 100% but she sure felt a lot better. She told me she was going to her doctor with this article and would call me when she got home.

Well, she called me, and said her doctor was amazed! He is going to call all of his MS patients to find out if they consumed artificial sweeteners of any kind. In a nutshell, she was being poisoned by the Aspartame in the diet soda...and literally dying a slow and miserable death.

When she got to Florida March 22, all she had to take was one pill, and that was a pill for the Aspartame poisoning! She is well on her way to a complete recovery. And she is walking! No wheelchair! This article saved her life. If it says 'SUGAR FREE' on the label; DO NOT EVEN THINK ABOUT IT! I have spent several days lecturing at the WORLD ENVIRONMENTAL CONFERENCE on "ASPARTAME," marketed as 'NutraSweet,' 'Equal,' and 'Spoonful.'

In the keynote address by the EPA, it was announced that in the United States in 2001 there is an epidemic of multiple sclerosis and systemic lupus. It was difficult to determine exactly what toxin was causing this to be rampant. I stood up and said that I was there to lecture on exactly that subject. I will explain why Aspartame is so dangerous: When the temperature of this sweetener exceeds 86 degrees F, the wood alcohol in ASPARTAME converts to formaldehyde and then to formic acid, which in turn causes metabolic acidosis. Formic acid is the poison found in the sting of fire ants. The methanol toxicity mimics, among other condit ions, multiple sclerosis and systemic lupus. Many people were being diagnosed in error. Although multiple sclerosis is not a death sentence, Methanol toxicity is!

Systemic lupus has become almost as rampant as multiple sclerosis, especially with Diet Coke and Diet Pepsi drinkers. The victim usually does not know that the Aspartame is the culprit. He or she continues its use; irritating the lupus to such a degree that it may become a life-threatening condition. We have seen patients with systemic lupus become asymptotic, once taken off diet sodas.

In cases of those diagnosed with Multiple Sclerosis, most of the symptoms disappear. We've seen many cases where vision loss returned and hearing loss improved markedly. This also applies to cases of tinnitus and fibromyalgia. During a lecture, I said, "If you are using ASPARTAME (NutraSweet, Equal, Spoonful, etc) and you suffer from fibromyalgia symptoms, spasms, shooting, pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, unexplainable depression, anxiety attacks, slurred speech, blurred vision, or memory loss you probably have ASPARTAME poisoning!" People were jumping up during the lecture saying, "I have some of these symptoms. Is it reversible?"

Yes! Yes! Yes! STOP drinking diet sodas and be alert for Aspartame on food labels! Many products are fortified with it! This is a serious problem.Dr. Espart (one of my speakers) remarked that so many people seem to be symptomatic for MS and during his recent visit to a hospice, a nurse stated that six of her friends, who were heavy Diet Coke addicts, had all been diagnosed with MS. This is beyond coincidence!

Diet soda is NOT a diet product! It is a chemically altered, multiple SODIUM (salt) and ASPARTAME containing product that actually makes you crave carbohydrates. It is far more likely to make you GAIN weight!

These products also contain formaldehyde, which stores in the fat cells, particularly in the hips and thighs. Formaldehyde is an absolute toxin andis used primarily to preserve "tissue specimens." Many products we use every day contain this chemical but we SHOULD NOT store it IN our body!

Dr. H. J. Roberts stated in his lectures that once free of the "diet products" and with no significant increase in exercise; his patients lost an average of 19 pounds over a trial period.
Aspartame is especially dangerous for diabetics. We found that some physicians, who believed that they had a patient with retinopathy, in fact, had symptoms caused by Aspartame. The Aspartame drives the bloodsugar out of control. Thus diabetics may suffer acute memory loss due to the fact that aspartic acid and phenylalanine are NEUROTOXIC when taken without the other amino acids necessary for a good balance.

Treating diabetes is all about BALANCE. Especially with diabetics, the Aspartame passes the blood/brain barrierand it then deteriorates the neurons of the brain; causing various levels of brain damage, seizures, depression, manic depression, panic attacks, uncontrollable anger and rage.

Consumption of Aspartame causes these same symptoms in non-diabetics as well. Documentation and observation also reveal that thousands of children diagnosed with ADD and ADHD have had complete turnarounds in their behavior when these chemicals have been removed from their diet. So called "behavior modification prescription drugs" (Ritalin and others) are no longer needed. Truth be told, they were never NEEDED in the first place! Most of these children were being "poisoned" on a daily basis with the very foods that were "better for them than sugar."

It is also suspected that the Aspartame in thousands of pallets of diet Coke and diet Pepsi consumed by men and women fighting in the Gulf War, may be partially to blame for the well-known Gulf War Syndrome.

Dr. Roberts warns that it can cause birth defects, i.e. mental retardation, if taken at the time of conception and during early pregnancy. Children are especially at risk for neurological disorders and should NEVER be given artificial sweeteners. There are many different case histories to relate of children suffering grand mal seizures and other neurological disturbances talking about a plague of neurological diseases directly caused by the use of this deadly poison."

Herein lies the problem: There were Congressional Hearings when Aspartame was included 100 different products and strong objection was made concerning its use. Since this initial hearing, there have been two subsequent hearings, and still nothing has been done. The drug and chemical lobbies have very deep pockets.

Sadly, MONSANTO'S patent on Aspartame has EXPIRED! There are now over 5,000 products on the market that contain this deadly chemical and there will be thousands more introduced.
Everybody wants a "piece of the Aspartame pie." I assure you that MONSANTO, the creator of Aspartame, knows how deadly it is.

And isn't it ironic that MONSANTO funds, among others, the American Diabetes Association, the American Dietetic Association and the Conference of the American College of Physicians?
This has been recently exposed in the New York Times. These [organizations] cannot criticize any additives or convey their link to MONSANTO because they take money from the food industry and are required to endorse their products.

Senator Howard Metzenbaum wrote and presented a bill that would require label warnings on products containing Aspartame, especially regarding pregnant women, children and infants.
The bill would also institute independent studies on the known dangers and the problems existing in the general population regarding seizures, changes in brain chemistry, neurological changes and behavioral symptoms. The bill was killed.

It is known that the powerful drug and chemical lobbies are responsible for this, letting loose the hounds of disease and death on an unsuspecting and uninformed public. Well, you're Informed now! YOU HAVE A RIGHT TO KNOW!"

I believe this thoroughly! We are being fed poinsons in many diet and processed foods. If you stick to wholesome whole foods, you have a much better chance for optimum health!

For your best health,
Erleen Tilton

Tuesday, October 30, 2007

Healthy and Hearty Spinach Avocado Pitas

This is a great tasting, hearty and nutritious sandwich - and simple to prepare!

¼ lb. tofu
2 C. torn or baby spinach leaves
2 tomatoes, diced
1 large avocado, diced
2 Tbs. sesame seeds
4 large whole grain pita breads
Alfalfa sprouts

* Cut tofu into ¼" slices.
* Pan-fry with a small amount of olive oil until lightly browned.
* Season with salt, pepper, herbs, etc.
* Cool and crumble in mixing bowl
* Stir in spinach tomatoes, avocadoes and sesame seeds.
* Half and open pita bread.
* Fill pita pockets with combined mixture, alfalfa sprouts and hummus.

This recipe is from Super Wraps and Sandwiches.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

Thursday, October 18, 2007

Pure and Healthy Baby Food

It's not always easy to make or find good organic baby food that you can trust. But if you are looking for a good brand, here's a good one created by Arian Hatch in Arizona.

Please go to: and check it out!

For your best health,
Erleen Tilton

Monday, October 15, 2007

Are You Coping With Eating Disorders?

Each year, more than 5 million Americans are affected by serious and often life-threatening eating disorders which include anorexia, bulimia, compulsive eating, obesity, binge-eating, and more.

Though every age group and gender is affected, women in particular are targeted and suffer in many ways. It might surprise you to know that:

* Most women in the US and in other countries hate their figures.
* It is estimated that approximately 65% Americans are overweight.
* It is reported that approximately 300,000 people die prematurely every year because of obesity in the form of heart disease, diabetes, kidney disease, and more.
* Reports also show that approximately 300,000 teens under the age of 18 have corrective body surgeries yearly.
* Air brushing is a standard $60,000 computerized procedure for a magazine cover to remove blemishes, lift cheekbones, restructure the jaws and/or nose, increase the bust line, slim the hip line, and create the "perfect" woman that doesn't really exist (the woman on a cover magazine may only be a computerized constructed figure).
* Many teens and women perceive these figures and models as real and become dissatisfied with their own bodies, even if at a normal weight.
* Many, many women suffer with low self-esteem. And though we may teach them principles of fulfilling their inward selves, becoming who they are spiritually and mentally, and focusing less on their outward appearance, the truth of the matter is that it is the nature of women (and all) to feel good physically and to look good physically not only to themselves - and especially themselves - but also to others.

It's time to address the real issue and work to solve it. The real problem begins with the fuel we put into our bodies. If we put an equally comparable poor grade of fuel into our automobiles as we do our bodies, our cars wouldn't drive more than a mile past the gas station. They would sputter to a halt! Our bodies cannot and will not function properly without the right nutrients that are only found in good wholesome foods. As long as we fill our bodies with 'man-made fluff' and 'genetically modified taste bud pleasures', we will end up with one eating disorder or another.

It is important to understand that women will never feel good about themselves mentally and emotionally unless they feel good physically. Why? Our emotional, mental and physical health all greatly depends on the proper nutrients that only come from pure grade fuel. God has given us the means through his pure and perfect creations: pure water, raw foods, whole grains and legumes (beans), raw nuts, etc. These provide us with that pure and perfect fuel our bodies need to function optimally. If we don't get these in abundance - and few people do - then we have petitioned for dysfunction, disorder and disease. Research continues to prove that less than 5% of d iseases and disorders are hereditary conditions.

Eating disorders specifically stem from a vicious cycle that needs to be understood:
1) Most or our diets come from highly processed foods from: advertised sales at the supermarket, fast food restaurants, and convenience stores.
2) Because these foods are depleted of vital nutrients, we crave more and eat more.
3) Because we overeat, we put on extra pounds and begin to feel emotionally stressed and depressed.
4) This creates feelings of body hatred, needing to diet - though diets deprive us and we end up putting on more weight.
5) We go out in public and see too many obese people - then we see the billboards and magazines with cute, slender bodies, and we become dissatisfied with our own bodies.
6) We try every fad diet (though none of them are effective in the long run), we become more depressed and that can spur us towards bulimia and anorexia, or binge-eating, compulsive eating, and obesity.
7) Its down hill from there!

The exciting news is that there are concrete solutions! There is a way to avoid eating disorders as well as reverse them, but it will only happen if there is a willingness to follow some very important steps:

1) Understand that you have the capability and the power within you to become healthier, and reach a weight that is right for your body that you can be happy with.
2) There will need to be willingness to make permanent changes - yes permanent, in order to have permanent success!
3) Understand that there are foods that work with your body to heal, nourish, cleanse and energize - creating health and vitality. These foods come straight from nature - from God in the way he created them: basically raw fruits and vegetables, whole grains and legumes (beans and pea family), raw nuts and seeds, and more. Vitamins and minerals are the key fuel factors.
4) Understand that there are foodless foods - those that are man-made refinements and reconstructions that are only capable of causing chemical reactions and thus pollute, toxify, and clog the body - creating sickness, disease, and disorder. Foods void of vitamins, minerals, fiber and other elements are just fillers - useless to the body.
5) Commit to filling your body with pure fuel - those foods that create health and vitality. You will not only heal yourself physically and get to your desired weight naturally, but you will also heal any emotional and mental disorders as well.

These are key, yet simple steps for success - and you can do it. However, if you desire help in getting you on the right path with concrete solutions and direction for long term results, then the Women's Health Retreat is the place for you.

See for the Women's Health Retreat, or
See for the upcoming Couple's Health Retreat

I want you to succeed - why? Because I know there are a lot of unhappy women, men, and children out there that are not only suffering, but they are suffering needlessly because they either don't know where the answers are, or don't know the steps to take or have the confidence to proceed. If you are one of these, then get the help you need now.

I know that you - like many others - can succeed!

For your best health,
Erleen Tilton

Thursday, October 04, 2007

Increase Nutrition with Herbs and Spices

Most of us don't know:
1) the difference between herbs and spices
2) the food value of herbs and spices

The difference between them is: herbs are the leafy green parts of the plants, while spices are the bark, root, or seeds of plants. Herbs come either powdered or in flakes (rosemary powder, parsley leaf), while spices may come whole, powdered or granulated (caraway seed, cayenne pepper, granulated garlic).

Herbs and spices add great flavoring to many of our foods, and are what create ethnic uniqeness. For example, what would Mexican foods be without chili powder or cumin? And what would Italian food be without fresh basil, garlic, oregano, and others?

People often down-play "doctoring up foods" with herbs and spices, however, they do contain valuable nutrients. Many herbs and roots added to our foods increase the nutritionaly content of the foods we are eating. Adding margoram, ginger, cumin and others increases our antioxidants. Fresh herbs are especially high in nutrients and are most beneficial when generously added as a last minute garnish rather than cooking them with the foods.

So go ahead! Add fresh or dried herbs and spices generously to your foods for added nutrition and increase in antioxidants!

For your best health,
Erleen Tilton

Tuesday, October 02, 2007

Simple Dinner Ideas with Beans!

Legumes are a great food – full of protein, fiber and nutrition. With a simple pot or two of beans, you can basically put together a full week of nutritious meals – quickly and simply! Here’s how!


It only takes 3 minutes of your time to get your beans cooked using this twenty-four hour method. You just start it one evening to be ready to eat the following evening for dinner. Place 2-4 cups dry beans (pinto, black, navy, kidney, adzuki, etc.) in a crock pot, add 3 times more hot or boiling water (example: 3 cup beans to 9 cups water). Cook on high for the first several hours, then on medium or low for the remaining time adding more water as needed (crock pots do vary, so you may need to adjust cooking time and temperature). It’s best to wait and add salt and seasoning to the beans within 30 minutes before serving.

Here are some great dinner ideas to use the beans:

1) Seasoned Beans – just add salt, pepper or dried red pepper, minced garlic, chopped onion, etc. and serve with cornbread or bread, and fresh cut vegetable sticks.
2) Chili Beans – add salt, 1-3 tsp. chili powder or taco seasoning to taste, plus a package of crumbled tempeh, Soyrizo (soy chorizo), or Veggie Ground (available at health food stores); serve with cornbread or rolls, and fresh cut vegetable sticks.
3) Layered Taco Salad - layer on individual plates: baked corn chips, cooked pinto or black beans, diced avocado, chopped red bell pepper, green onion, chopped lettuce, sliced black olives, salsa or hot red pepper sauce, guacamole, and whatever else you like.
4) Black Bean Stacks – layer on individual plates: cooked brown rice, cooked black beans, shredded lettuce, diced avocado or guacamole, chopped red bell pepper, sliced black olives, chopped green onion, alfalfa sprouts, chopped cilantro, salsa or hot red pepper sauce, and whatever else you like.
5) Bean Burritos or Wraps - mashed and seasoned pinto beans in a whole wheat tortilla wrap with alfalfa sprouts, guacamole, salsa or hot red pepper sauce, diced purple onion, diced red bell pepper – with cut veggies on the side, as desired.
6) Pasta, Bean, Veggie Stir-Fry – cook a 12-16 oz. package whole grain pasta spirals (Tinkyada, brown rice spirals, or Eden, Kamut vegetable spirals are great); lightly stir-fry your favorite vegetables (diced purple onion, diced red bell pepper, broccoli florets, snow peas, etc.); add your favorite cooked and drained beans (black, kidney, pinto, adzuki, cannelloni, etc.); stir-fry with the drained pasta; season with salt, garlic, pepper and more; serve with a green salad!
7) Baked Potato Bar: Open potatoes on individual plates; top with Seasoned Beans or Chili Beans (see #1 or #2), then top with chopped green or purple onion, diced red or green bell pepper, sliced black olives, fresh cut corn, diced avocado, chopped parsley, or whatever you like.
8) One Pot Bean Stew: Follow the Crockpot Cooked Beans recipe using only 2 cups dry beans; 30-40 minutes before mealtime, add 2-4 C. water (depending on water amount on pot already), bouillon or broth seasoning, salt and any other seasoning. Add any of the following: diced potatoes, diced carrot, chopped onions, diced garlic, sliced zucchini or yellow squash, cut asparagus, cut green beans, broccoli florets, cut corn, or whatever you have and like. Simmer for 20-30 minutes, and serve with a green salad.

To learn more about how to put great healthy meals on the table in about 10 minutes, contact me to book your own workshop this month at

For more great dinner ideas, see Creatively Complete Dinners.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

Thursday, September 20, 2007

"Ten Healthy Meals" and "Lose Weight this Holiday"

In October and November, I will be putting on some workshops. If interested, you can host a workshop (so you don't have to go anywhere), or you can come to another one! Even if you don't live in the Phoenix valley in Arizona, if you are interested in hosting a workshop, I will consider it if you can guarantee a crowd. Here are the brief details:

Ten Meals You Can Put Together in Ten Minutes!
$45 for the class - but if you pre-register and pay, you get my new cookbook "Creatively Complete Dinners"... for the Healthy Leaner Lifestyle hot off the press when it's available later this year! We will prepare and taste some of the foods, plus get the ten recipes from the forthcoming book! If you don't want the cookbook, class is $20 pre-registered.

Lose Weight - Not Gain Weight - This Holiday Season!
$20 pre-registration or $25 when you show - Come and learn: great fat burning techniques, fattening foods to run from, delicious holiday foods that are good for you, top party pleasers! Great hands-on learning and tasting - just in time to prepare for great healthy holidays!

If you would like to host one or both of these classes, please email me at with "workshops" in the Subject line. Let me know the class, times and dates that would work best for you and I will see if that is available. I do prefer Tuesday or Thursday evenings, or luncheons, and I do request a minimum of 12-15 people.

If you would just like to attend a class that is being hosted, email me at and I will notify you on booked workshops. Again, put "workshops" in the Subject line of the email.

Being Lean and Healthy is Super Simple and I will show you how at these workshops! Don't waste a minute - email me your request.

I look forward to hearing from you!

For your best health,
Erleen Tilton

Wednesday, September 19, 2007

Curb Your Carb Cravings

Carbohydrates are one of "The Basic Seven" elements that we need in our daily diets -because carbs provide the necessary fuel needed for every function in the body.

However, carbs can be addicting if we are eating a surplus of carbohydrate rich foods which are high in sugar and refined starch. These convenience, comfort foods create an addiction just like a drug, causing our blood sugar and insulin levels to rise. People eat these nutrient stripped foods not only to satisfy their cravings, but to get the sugar "highs".

The kind of carbs we consume is a key element in our food choices. Here are a few suggestions to eliminate your carb cravings:

1) Select whole carbohydrate foods: whole grains (cooked or sprouted), raw fruits and vegetables rather than processed ones.

2) Eat some type of protein at any eating interval to balance the blood sugar: raw nuts, legumes (beans and pea family), and sprouts.

3) Eat 5 small meals throughout the day rather than 3 large meals which will keep your blood sugar level more stable. Select foods high in vitamins, minerals, and fiber such as greens and mostly raw foods.

4) Drink water rather than soft drinks, sport drinks, alcohol, and even fruit juices. These are high in sugars and are very acidic to the body, but also zap your blood sugar leaving you lacking energy.

5) Be prepared for on-the-go hunger spurts by carrying a small bag of raw nuts or trail mixes, or nutrition bars with you where ever you go so you keep your energy level up.

I have witnessed those who feel they could never give up their carbohydrate rich foods cravings throughout the day, yet once introduced to whole grains and legumes - not only do they feel so much better, have more energy, and begin at once to loose weight, they suddenly realize they no longer crave their sweets! It can work for you too!

For your best health,
Erleen Tilton

Tuesday, September 18, 2007

Great Nutritious Breakfast Pudding!

Here's another great recipe from the Healthy Leaner Lifestyle series! Keep this recipe in mind when you want a hearty breakfast that is super quick and simple to make!


12 oz. package silken tofu
2 ripe bananas
¼ C. pure maple syrup or brown rice syrup
Slivered or sliced almonds
Dried blueberries, currants or raisins

* To make the pudding, place tofu, bananas, and syrup in blender.
* Blend on high for 1-2 minutes or until smooth.
* To serve, place pudding in cereal bowls; top with granola, almonds and fruit!
* Serves 4-5.

This recipe is from Sunrise Quick-Starts.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

Thursday, September 13, 2007

Did You Get Your Heart Healthy Portion of Spinach Today?

Spinach is just one of those great super foods that should be eaten every day - 1/2 cup or more. Besides being heart healthy, it's great for the bones, muscles, and our eyesight! Spinach is high in vitamins, minerals, calcium, iron, chlorophyl, omega-3s and more.

Spinach is great eaten in green salads, fruit salads, stir-fries, soups, and all kinds of main dishes. But one of my favorite ways to eat spinach, is in a morning smoothie. Here's a great smoothie you can make that's filling, tastes wonderful, and is good for you!

Spinach Breakfast Green Smoothie

2 cups soy milk
1 handful fresh baby spinach leaves
1 banana or 2 medium apples
handful of raw almonds
2-3 pitted dates
1 cup crushed ice

Place the first 5 ingredients in blender bowl. You may add many more items too for your liking: 1/2 carrot, handful of berries, 1 Tbs. raw sesame seeds, scoop of protein powder, etc. Blend on high for 1-2 minutes, then during blending process, add ice through lid hole and blend until smooth - another 20 seconds or so.

This smoothie is high in nutrition, fiber, protein, and a good way to start the day. Enjoy!

For Your Best Health,
Erleen Tilton

You will soon find this recipe in Sunrise Quick-Starts, one of the Healthy Leaner Lifestyle series available at .

Tuesday, September 11, 2007

What Kind of Fats do You Need for Great Health?

Let's first ask a few questions:

Do we really need fats?

Fats are an energy source for the body along with proteins and carbohydrates. Fats are important in the protection of our organs, to aid the digestive process, and are particularly important for the function of the brain. Fats insulate the body from environmental conditions and preserve body heat which is why it is natural to eat more fats and proteins in times of cold weather. Some fats can actually provide energy and promote weight loss as the nutritional needs of the body are met.

What kind of fats do we need?

The best sources of fats are those that are naturally occurring in foods such as avocados and raw nuts. Many shun the avocado for its high fat content (a healthy source of fat), but are quick to snack on handfuls of corn chips (an unhealthy source of fat). The same is true with nuts. Many avoid eating nuts because of the fat content, however, the key is to eat them only raw.

What kinds of oils are good for the body?

We need monounsaturated fats which are best found in olive oil, and in most nuts. Monounsaturated fats help to lower the bad cholesterol in the body, but protect the good cholesterol from going down. These fats also help increase our resistance to cancer. Olive oil is one of the best oils to use, and is good for the body both inside and out.

We also need polyunsaturated fats which are our omega-3 and omega-6 oils. Omega-3 oils come from fatty fish such as salmon, trout and others, as well as from pumpkin seeds, walnuts, and flaxseeds, and are vital for brain and spinal functions. Deficiencies may cause Alzheimer's, schizophrenia, and hyperactivity. Omega-3 oil is also beneficial for high cholesterol levels, stroke and heart attack, high blood pressure, arthritis, multiple sclerosis, cancer, psoriasis and eczema. The omega-6 oils are found in corn, soybean, sunflower, and safflower oils. Flaxseed oil is very unique, being a great source for both the omega-3 and omega-6.

The best is kind of oils are cold pressed, as opposed to heat extracted. The process of pressing the grain, seed, or legume to extract the oil is obviously more of an entailing process. Most oils are processed by with the use of heat. The cold pressed oils will obviously be more expensive, but are much more nourishing and beneficial to the body.

Lecithin is a great fat to use particularly in breads in place of oil, as well as a binder in salad dressings. Lecithin is derived from soybeans, and is found in liquid and granular forms, as well as in capsules. Because lecithin breaks down the cholesterol in the body, it is often recommended to be taken for weight loss. In baking, use ¼ the amount you would of oil (2 Tbs. lecithin in place of ½ C. oil). If you like to be precise in measuring, use the granulated form. If you don't like to measure, just pour the liquid to eyeball measure (never measure it).

What oils we do not need!

Fats and oils that we don't need are: cotton seed oil, shortenings, margarine, fried foods, and any heat extracted oils. Hydrogenated oils such as shortening and margarine are not good fats. In the hydrogenated process, hydrogen is used to break down the double bonds in the fat, thus making it into a solid state. The sequence of firmness in the hydrogenation process goes something like this: margarine, to shortening, to wax, to plastic. So if you eat margarine or shortening, it's just a few steps away from being wax or plastic. Imagine what it might be doing to you arteries! Most corn and potato chips, French fries, and other fried foods are usually fried in hydrogenated oils because the shelf life will be longer. Keep in mind also that even "organic chips" are usually fried! Look for "baked" organic chips for a better alternative, or better yet, choose rice cakes, whole grain crackers, or even better - vegetable sticks!

In conclusion....

There are fats that work with the body providing essential and nourishing properties, while there are many other fats that work against the body which are toxic and clogging agents. Focusing on the raw foods, raw nuts and oils is a first step, then omitting hydrogenated fats, processed foods, and fried foods, will eliminate most of the poor fats. You will be amazed how much better you feel and look!

For more information on fats in connection with wei*ght issues, listen to the Healthy Permanent Wei*ght Management 3-CDs. Get you set now at: .

For your best health,
Erleen Tilton

Thursday, September 06, 2007

How Healthy are Tomatoes?

Tomatoes are really a good food! In their raw natural state, tomatoes are naturally alkaline, a great water rich food, they are full of nutrients, and a great source of Vitamin C. Therefore, they are great sliced on sandwiches, in tortilla wraps, and make wonderful additions to salads.

However, we often ruin foods with tomatoes: tomato sauces, tomato paste, tomato juice, catsup, and salsas are all cooked which changes this great alkaline food to a very acidic food. Not only that, we have somewhat taken great dishes from other countries and "Americanized" them with our cooked tomato bases! The Americanizing of these foods often means they are less healthy, and they usually create acid indigestion!

Did you know that traditional Mexican foods:
* do not contain tomato sauce in their pot of beans (they usually just add salt, pepper or red chili pepper)
* do not contain tomato sauce in their enchilada sauce (it's red chili pepper)
* do not contain tomato sauce in their Spanish Rice (it's red chili pepper again)

Further more, real authentic Mexican food is traditionally topped with chopped cilantro, fresh diced onion, and/or red chili pepper, instead of the American way of smoothering everything with salsas, sour cream, and cheese.

Our family visited Italy a few years ago - and we found out something most amazing! We ate at some of the most authentic restaurants where we ordered pizza, and of course, a variety of pastas. Did the pizza have tomato sauce on it? NO! It was a flat bread with cheese and other toppings. The pasta also came in a variety of ways, but I don't think we found any with tomato sauce.

Think about this! When the Europeans came to America after Columbus' discovery, they found some very unique foods that were unfamiliar to the Old World. They included: turkey, duck, corn, squash, pumpkin, cashews, pecans, peanuts, strawberries, pineapple, potato, sweet potato, and............tomato (amongst many other foods)! So when we add the tomato sauces to our many ethnic foods, it's just because we have traditionally Americanized them!

Tomatoes are a great food, but they are best eaten in their raw pure state! Try leaving the acidic tomato sauces and such out of most of your foods - for better health, and above all, for better digestion!

For Your Best Health,
Erleen Tilton

Tuesday, September 04, 2007

Are You Getting a Balance of the Daily Basic Seven?

Most of us just eat with not much thought of what we are eating, just satisfying the hunger pains without thought of balance in nutrients. Take a look at the foods you eat and see if they pass the balance test of the Daily Basic Seven vital nutrients below:

* vitamins
* minerals
* fiber
* carbohydrates
* proteins
* fats
* water

If you are eating a bologna sandwich for lunch on white bread, with chips and a glass of milk, then you are getting plenty of carbs, proteins, and fats, but little (if any) vitamins, minerals and fiber. Most fast food and prepared meals are similar. But if you focus on increasing the vitamins, minerals and fiber, you will achieve a better balance and have good energy and natural weight management. Here's a recipe you could eat for lunch instead......another great recipe from the Healthy Leaner Lifestyle series!

2 fresh green chilies or 1 bell pepper, diced
2 green onion, chopped
2 avocados, diced
1 large tomato, diced
Alfalfa sprouts and/or lentil sprouts
Mexican salsa or hot red pepper sauce
Whole wheat pita bread or whole grain tortillas

* Prepare all vegetables and toss together in serving bowl.
* Spoon in pita pockets with sprouts; add hummus and/or salsa.
* Or roll up burrito style in tortillas.

This recipe is from Super Wraps and Sandwiches.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

Thursday, August 30, 2007

Have You Had Your 3 Apples Today?

Awhile back, there was a news report that said not only "an apple a day keeps the doctor away", but it's even better to have 3 apples each day! A recent study showed that people who ate 3 apples a day actually were able to loose weight easier, keep their blood sugar levels more stable, and felt better overall.

Why? Apples are high in fiber, vitamins and minerals, and they are water rich for great cleansing. Plus eating apples usually means that you are not eating other high calorie foods you might normally eat, and your body is actually more satisfied and filled, plus they are live foods which is most important.

My friend and mentor, John Childers, said: "If you want to be alive, eat live foods." That is really true because live foods contain LIFE! Cooked foods do have some vitamins, minerals, and other nutrients we need, yet they are not life giving as live foods are.

Here are some of the benefits of eating live (raw) foods:
* You feel better, more satisfied, and with better quality you eat less
* There is more natural flavor, so there are less added seasonings and fats
* Raw food contain natural enzymes so you have much better digestion
* You have more energy and stamina
* You rest better, sleep better
* You are more alert, think more clearer and more logically
* You are more active, less subject to stress
* You are not as susceptible to sickness and disease
* You have better weight balance, natural cleansing
* You save money on doctors, pills, and health insurance
* Plus raw fruits and vegetables are great for natural weight loss!

There are several reasons why raw foods are so important:
1) they are high in nutrition, leaving your body more satisfied
2) they are high in fiber, a natural cleanser for the intestines
3) they are water rich foods, for more natural cleansing
4) as they are increased, they take the place of other foods that are low in nutrition and high in calories and fats

Apples, as well as other fruits and vegetables, are great eaten for breakfast as well as a great mid-morning and mid-afternoon snack instead of many unwholesome breakfast foods and snack nibblers. Most fruits and vegetables are high in antioxidants and are rich in vitamins and minerals, enzymes, fiber, and are the healthy carbs our bodies need - plus they are low in calories. Raw nuts and seeds, and any kind of sprouts also have these mentioned benefits.

Eating raw foods at every meal or eating interval is vital for better nutrition, best digestion, more energy, and better weight control!

If you've ever considered planting an organic vegetable garden, then here's an easy step-by-step manual for your best success. It's called Successful Organic Gardening and you can get it now at:

For your best health,
Erleen Tilton

Tuesday, August 28, 2007

What Do You Know About Chia Seeds?

Did you know that high quality, organically grown chia seed are nutritionally superior over flax seeds? They are actually considered one of our great superfoods! Unlike flax, chia seeds do not have to be ground before consumption. Chia seeds are among the richest sources of the heart-healthy Omega fatty acids as well as full of antioxidants. Chia seeds can be eaten plain or mixed in foods without altering the flavor. Though chia seeds are very small, don't underestimate how nutritionally beneficial they are!

Dr. Andrew Weil said “…these healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico… Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc… In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady…”

So if you aren't eating chia seeds on a regular basis, maybe its time you gave them a try. Though hard to find sometimes in the shopping arena, there are several great Internet sources. Enjoy the great benefits of Chia!

For your best health,
Erleen Tilton


Chia SeedsHigh quality, organically grown chia seed. Nutritionally superior over Flax seeds. Unlike Flax, Chia Seed does not have to be ground before consumption. Chia Seed is among the richest sources of the heart-healthy Omega fatty acids, and it boasts an formidable arsenal of antioxidants. Chia Seeds can be eaten plain or mixed in foods without altering the flavor. Chia deserves the most to be called a Superfood.
“…these healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico… Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc… In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady…” – Dr. Andrew Weil

Tuesday, August 21, 2007

Eating Healthy Salads

When eating out, many are now looking for more healthy choices of foods, and in so doing, many restaurants and fast food places are offering salads - salads of all kinds. However, you must be aware of what your salad contains.

A while back I ordered a salad from Wendy's - the garden salad. Pictured were a variety of greens and colorful vegetables. Yum! What I got wasn't that at all. With a sprinkle of vegetables and small green leaves on top, I found the underneath to contain a full bowl of iceberg lettuce. I took my salad back to the counter and questioned its contents. The lady went and checked and came back to report that "they are only required to put four green leaves on top". No thanks! I got my money back!

What is more deceiving is the calorie content. While a burger, fries and soft drink or smoothie may contain 500-600 calories, it is found that at most fast food restaurants that if you order a salad instead, you may find the salad dressing to contain up to 20 grams of fat per serving and your salad can have almost the same amount of calories - 550 or so! Plus the dressings are extremely high in sodium!

So how do we find or make healthy salads when eating out or at home?
* Eat salads made of leafy greens. We need lots of greens in our diets, and iceburg lettuce is lacking those green nutrients that we need.
* Add lots of other raw vegetables, sprouts, cooked or sprouted grains or beans, etc. to increase the vitamin, mineral, and fiber content.
* When eating out, use the balsamic vinegar and little bit of olive oil rather than a dressing. Or if your salad comes with a packet of dressing, choose a vinegrette and only use 1/3 - 1/2 of it. Be ware of fat-free dressings as they are filled with sugar and many unhealthy fillers.
* Make your dressings if/when possible. Choose olive oil and water rather than straight oil, and use fresh lemon juice, balsamic vinegar, or unprocessed apple cider vinegar with seasonings.
* Use "Real Salt" or some other high mineral salt instead of pure sodium.
* For a quick yummy dressing for almost any green salad, use this recipe:

3 Tbs. fresh lemon juice (or apple cider vinegar)
2 Tbs. olive oil or flax oil
1/2 tsp. garlic powder
1/2 tsp. Real Salt

Just stir this together and drizzle on the whole salad and toss just before serving! Yum! Healthy choice!

For more great healthy super salad recipes, see for your copy of "Simple Super Salads".

Have a great healthy salad day!
Erleen Tilton

Wednesday, August 15, 2007

Nuts Know How!

Great News!!! The U.S. Food and Drug Administration has determined that eating nuts such as walnuts and almonds on a regular basis may be a way to reduce cardiovascular disease as well as promote weight loss.

A handful of raw almonds plus other good raw nuts and seeds (pumpkin, sunflower, sesame) eaten daily are highly nutritious and beneficial to the body.

If you soak your nuts first - even 30 minutes, but preferably a few hours - they are more easily digested and the nutrients better absorbed by the body. You can even soak nuts in advance, then keep fresh for later, by simply freezing them and bring them out as yummy additions to fresh salads, whole grain cereals, or home-made ice cream.

Raw walnuts and almonds eaten daily benefit our bodies by:
* lower high cholesterol levels
* improve cardiac function
* reduce the risk of coronary heart disease
* improve nutrition in the diet so consumers eat less
* provide the body with essential omega-3 oils

Raw nuts are high in:
* vitamins
* minerals
* protein
* fiber
* good fats for the body

Roasted nuts on the other hand are not good for our bodies. Once nuts are roasted, the structure in the nut completely changes, the fat separates, and it is not recognized as a source of nutrition.

Raw Vs Roasted Challenge
Try this test and see the nutritious benefits of raw nuts for yourself:
1) Place 1 cup water in the blender with a handful of raw nuts. Blend for at least one minute. What you will get is nutritious nut milk.
2) Place 1 cup water in the blender with a handful of roasted nuts. Blend for at least one minute. What you will get is brown water and if you let it set for a while, the oil will separate and come to the top.

We want our bodies to have all the benefits of the raw nuts not the unclean roasted nuts. So remember your nuts know how and...

Eat nuts RAW! Don't over do it, and they will be nutritious to your body!

To learn about more great foods to improve your health, take advantage of my special offer at:

For your best health,
Erleen Tilton

Thursday, August 09, 2007


Raw pistachios are really yummy, and in this salad you'll love the robust flavor!

2 Tbs. lemon juice
2 Tbs. olive oil
1 Tbs. Braggs liquid aminos or soy sauce
1 clove garlic, pressed, or ½ tsp. garlic powder

2 stalks celery, diced
2 carrots, diced
¼ C. chopped parsley
½ C. sprouted quinoa (just soak quinoa overnight to sprout)
½ C. raw pistachio nuts
2 large handfuls mixed baby greens

* Combine dressing ingredients in salad bowl.
* Add salad ingredients in order given.
* Toss well before serving.

This recipe is from Super Simple Salads.... for the Healthy Leaner Lifestyle series. To order this book, go to .

For your best health,
Erleen Tilton

Wednesday, August 01, 2007

Key Steps to Being Fit and Trim Naturally

Climbing the ladder of successful weight management is often a very challenging issue in today's society. Most of us have truly been raised on the principles of good nutrition, yet when it comes right down to it, if something tastes good, if it's on this week's sale ads, or is served in a restaurant or fast food stand, we forget about nutrition principles.

There are so many available foods at our fingertips, and because we are generally a social people, these foods are placed before us continually whether they will do us good or not. We have a tendency to overeat - basically because there is so much available, and also because our bodies are not satisfied with the low-nutrition content of foods we are eating. As with anything else, there are steps to successful weight management, and if you learn these principles, you will find permanent success.

1) The first key step is utmost important. We all seem to want a permanent change with our weight, yet we only consider temporary changes in our diet. Permanent weight management ultimately means a permanent change in our diet. It means letting go of bad and unhealthy habits and adopting new, healthy habits that will last a lifetime and bring lifetime success, not only in our weight, but in our overall health as well. So here and now, decide if you are ready for a permanent transition toward what you really, really want in your weight and health. If you can only consider a temporary change, you can expect only temporary results.

2) Understand that in eating foods there is a difference between wants and needs. What the taste buds want, is usually not what the body needs. Think about this. Food is only in the mouth 10-20 seconds, yet in the body for 24 hours - or more if it goes to the cellular level. So does it make sense to always be pleasing the tastes buds with "wants", or should we instead consider eating to please the body with its "needs"?

3) The dictionary defines food as something that "provides nourishment, strengthens, builds, promotes health". Think about all the different foods you eat or are most often found in the grocery stores. Can cake mixes, candy, potato chips, soft drinks, pastries, deserts of all kinds, etc. provide nourishment, strengthen, build, and promote health for the body? If they cannot, what are they doing instead, and can they truly be called foods?

4) There are two difference types of foods. One kind of foods comes almost straight from nature such as: raw fruits and vegetables, raw nuts and seeds, dry grains and beans. These foods are high in nutrition and fiber, and have a great balance of protein and carbohydrates (the kind that we need). These foods nourish, cleanse and energize the body. Processed foods are quite the opposite. These "so-called foods" are high in calories, fats, and salt, and are greatly lacking in nutrition and fiber. Thus, they clog, pollute and toxify the body creating sickness, disease and 0besity. Look at your diet and analyze the kinds of foods you are eating overall. Are they working for you or against you?

5) Take an inventory of your kitchen. This can honestly be an eye opening experience for you. With each food item, ask yourself: "Are these foods what my taste buds want, or what my body needs? Are these foods working for me or against me? Are these foods from nature or from man's creation of processing? Will these foods nourish and energize my body, or will they clog and de-energize me?" Then discard foods that provide no benefits. Don't feel guilty about doing this! They are better off going in a garbage can than in your body. Don't feel you need to pass them on to the neighbors either. They don't need them any more than you. Throw them in the garbage can where they belong, then commit to not buying any more of them.

Consider the principles above and how they will affect you when applied. You will begin to see that there are foods that love you, and there are foods that harm you. Eat those that love you, nourish you and promote good health and cleansing.

A great tool to keep you on track, is the Healthy Permanent Weight Management 3-CD series. These will give you complete information on how to start today being fit and trim forever. Get your set now at: .

For your best health,
Erleen Tilton


A waldorf salad is a perfect breakfast, and in a lettuce wrap - it's awesome and filling!

Large romaine or red leaf lettuce leaves
¼ C. Creamy Nutnaise (below)
2 Tbs. olive oil
2 Tbs. apple cider vinegar
2 medium apples, diced
2 stalks celery, diced
½ C. course chopped walnuts
¼ C. raisins

* Wash and prepare lettuce leaves
* In serving bowl, combine Cashewnaise, oil and vinegar.
* Stir in remaining ingredients.
* To serve, spoon fruit mixture into lettuce leaves, and wrap up to eat.

This recipe is from Sunrise Quick-Starts.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

Creamy Nutnaise is a low-fat, creamy spread - much better than mayonnaise!

¾ C. water
¾ C. raw cashews
6 oz. tofu, or ½ C. blanched almonds or pine nuts
1 tsp. salt
½ tsp. onion powder
1 tsp. brewers yeast flakes (opt.)
2 Tbs. apple cider vinegar or lemon juice
¼ C. cold pressed oil (olive or safflower)

* Combine all ingredients except oil in blender bowl.
* Blend on high for 1-2 minutes, or until smooth and creamy.
* Slowly add oil while blending; chill. (This will thicken once chilled)
* Makes approx. 2 cups and will keep refrigerated for approximately 2 weeks.

This recipe is from Simple Super Salads.... for the Healthy Leaner Lifestyle series. To order this book, go to .


For your best health,
Erleen Tilton

Tuesday, July 17, 2007

Eating for Nutrition not Taste!

I love this quote by Michael Eades M.D. and Mary Dan Eades M.D., authors of Protein Power:

"The medical problems that confound us today will probably amaze scientists in the twenty-first century as they puzzle over why we medical pioneers of today were unable to reach out and grab the obvious, why we were so advanced in certain areas of medical treatment yet so abysmally deficient in others. Why, they may ask, could our surgeons perform open-heart surgery so skillfully as to make it a routine operation while at the same time our nutritional experts couldn't determine the optimal diet for preventing most of the problems necessitating that procedure? Why spend so much time and effort developing complex surgical techniques and other wondrous medical procedures that prolong the life of the diseased body for a few months or, at best, a few years instead of focusing on nutritional changes capable of prolonging healthy life for decades? Why can't we see the big picture?"

Interesting! Nutrition is what it's all about! The human body needs nutrition - plain and simple - for real health. And if you want a healthy body, you must learn to eat for nutrition and not taste.

Often, when trying to encourage others to eat new or simple foods, I hear: "Oh, that tastes nasty!" Just think about it: food is usually only in the mouth from 5-15 seconds, yet in the body for up to 24 hours (or months if it goes all the way to the cellular level). So does it make sense that you would eat foods only for taste?

If you will notice, marketers get buyers hooked on the tastes of 1) sugar, 2) salty, or 3) buttery (creamy, rich, etc.). So if it's not sweet, salty or buttery, most tend to think the taste is flavorless. The truth of the matter is that most wholesome foods have their own rich flavor that we often overlook if our taste buds are geared to sweet, salty or buttery. So how do you eat for nutrition not taste?

1) Enjoy the flavor of raw foods just by themselves. You don't really need to salt the cucumbers or tomatoes, or dip all veggies in a dip, or dip fruits in sugar or fruit dips. They have great flavor just by themselves. Try eating them alone!

2) Steamed or cooked vegetables, baked potatoes or sweet potatoes are often piled high with butter, sour cream, seasonings, and much more. Maybe a little salt and spicy seasoning (pepper, hot red pepper sauce, Spike, seaweed granules, etc.) can be added, but all of the fats are really unnecessary.

3) Learn to eat nuts raw - no salt, no roasting, no added fat. They are much healthier that way.

4) Desserts, pastries, candies, sodas are addicting. Get out of the sugar trap by eating raw fruits, raw nuts, whole grains, and foods high in antioxidants. These will naturally be more satisfying and filling, and actually relieve your cravings for sweets.

5) Omit fried foods and processed foods. So many people are 0bese because their diets consist of high fatty foods. You don't need them. Choose raw, baked, or lightly steamed foods instead.

In summary, enjoy the taste of wholesome foods that are as close to nature as possible. As you do, you will become accustomed to these foods and acquire a taste for real nutrition!

At the Health Retreats, the focus is on the importance of nutrition and preparing great quality nutritious meals. If you have not attended a retreat yet, this is a life changing experience and is where you will learn all about how to enjoy living a healthy lifestyle.

The Couple's Health Retreat is only offered once a year and is coming up right away. Don't delay and reserve your spot now at:
Couple's Health Retreat:
Women's Health Retreat:

For your best health,
Erleen Tilton

Wednesday, July 11, 2007

Great Lunch Ideas!

Do you want some quick, cool, and nutritious lunch ideas? Lunch is something we often catch on-the-go! There are a lot of great foods that can be prepared for lunch other than just making a sandwich which can get old after a while. Here are some quick, cool lunches that you may want to try. Remember, the best things in life may require a little bit of time, so take time out for the best!

Lunch Ideas:
1) Fresh vegetable sticks (celery, carrots, cucumbers, bell peppers) and dip: Guacamole Deluxe, Tofu Veggie Delight (recipes below), or Hummus
2) Rice Cakes with: Guacamole Deluxe, Tofu Veggie Delight, or Hummus
3) Whole grain bread sandwich: sliced avocado, tomato, alfalfa sprouts, kale or lettuce, pan fried sliced tofu
4) Big green salad including a variety of: lettuce or other greens, cucumbers, carrots, sprouts (alfalfa, lentil, sunflower, quinoa, etc.), bell peppers, raw nuts and seeds(pumpkin, sesame, sunflower), cooked beans, and cooked or sprouted whole grains.
5) Fresh steamed vegetables, raw nuts, and a green salad or fresh cut veggies.

.... more great recipes from the Healthy Leaner Lifestyle series!


2 avocados, mashed well
1 bell pepper, chopped
1 large or 2 small tomatoes, diced
Handful cilantro, chopped, or alfalfa sprouts Salt to taste Dash cayenne pepper or hot red pepper sauce to taste

* Combine all ingredients and mix well.


½ lb. tofu, mashed
¼ C. mayonnaise or substitute
¼ tsp. salt (or to taste)
garlic powder
dash cayenne pepper or red pepper sauce
¼ C. each chopped bell pepper, celery, sliced black olives,
diced tomatoes, etc.

* Combine ingredients and mix well. Makes 1½ cups.

These recipes are from Super Wraps and Sandwiches.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to .

For your best health,
Erleen Tilton

Do You Need Supplements?

There is a great market for supplements on the shelves of any grocery store or health market which can be overwhelming. The question is, do you really need supplements? The answer is maybe Yes, and No!

A study showed that in the 1950s an ounce of spinach contained about 120 milligrams of iron, while in the 1990s, the same amount of spinach was said to contain only 4 milligrams of iron. This is due to the fact that farmers have switched to chemical fertilizers that deplete the soil, which in turn deplete our produce as well as whole grains, legumes, and even animal products. The produce may look nice and pretty (and even last longer) but if it is void of vital nutrients, we will not be getting the nutrition we need from our foods. That's why it's best to buy organics if at all possible, and also to encourage the growing of foods organically.

However, it's important to understand that our sewers are known to be filled with enormous amounts of undigested vitamins and pills. Many of the supplements on the market contain fillers and are not digestible, and may be causing more harm than good.

I have often read a saying that I believe to be true, which I have revised somewhat:
"The doctor of [real health] will prescribe no medicine, but will interest his patients in the cause and prevention of disease."

We need to constantly build our systems in order to prevent sickness and disease, so here are a few suggestions:

1) Buy organics if at all possible to insure a higher quality of nutrition. Better yet, grow some of your foods organically, if possible.

2) On a regular basis, eat foods that are naturally high in antioxidants. Antioxidants are great wholesome foods that battle free radicals that cause disease, and naturally build our immune system. Here are some foods that are high in anti-oxidants:
* berries: goji berries, blueberries, wolfberries, many other berries
* other fruits: pomegranate, noni fruit, cherries, apples
* greens: kale, spinach, wheat grass, green sprouts
* nuts: walnuts, pecans
* vegetables: artichokes, red cabbage, broccoli
* green teas

3) There are several liquid antioxidants that are highly beneficial. People are getting such great results with these, because they provide the body with much needed nutrition. Som e great brands include:
* Kyani Sunrise
* Young Living's Ningxia Red
* Xango Mangosteen juice

4) It's best to choose supplements that are soluble (can be stirred into liquid). There are great protein based supplements as well as very poor quality ones. Avoid all whey protein powders, and cheap soy based protein supplements. High quality brand names include:
* Raw Power
* Reliv
* Sunrider
These all can be found in a Google search by those names (or add .com after the name).

5) Powdered greens are also very valuable in providing natural enzymes for better digestion, many trace minerals and vitamins, fiber and more. They can come in the form of capsule such as:
* Juice Plus
Or as green powder drinks, here are some great brand name choices:
* Health Force "Vitamineral Green"
* Wild Oats "Greens 'n Things"

6) If taking any kind of supplements in pill form, choose capsules if possible. You will most likely get much better results if you:
* Make sure they are high quality - yes, that means a higher price. But why pay for something that will do little or nothing for you.
* Don't just buy, research the company and make sure it is a good product.
Yes, disease and most illnesses can be prevented. And the beauty of this is that the solutions are sensible and simple because the real power of prevention lies in the quality of our foods - ones that are high in nutrition which may include great available supplements! But choose wisely, building with high quality nutritious foods and products!

To learn more about improving your health with the right educational tools, take advantage of my special offer at: .

For your best health,
Erleen Tilton

Wednesday, May 16, 2007


Here's a great new recipe to try if you like the southwest spicy flavor. This colorful one-meal salad is a sure hit - and it's great for entertaining!


2 Tbs. cold pressed oil
2 Tbs. apple cider vinegar
1 jalapeno, seeded and finely diced
1 tsp. ground cumin
2 cloves garlic, pressed or minced
1 tsp. salt

4 C. torn romaine lettuce
1 C. cooked brown rice, chilled
1/2 C. cooked adzuki, black, or red beans, (rinsed and drained well)
3 green onions, chopped
1 red bell pepper, diced
1/2 C. halved green olives
1/2 C. cut corn (raw is best)

* In a small bowl, combine dressing.
* In serving bowl, combine salad ingredients, then add dressing.
* Toss well and serve.

This recipe is from Super Simple Salads.... for the Healthy Leaner Lifestyle which has some incredible salads. Many of them are 0ne-meal salads which will make quick, easy, nutritious summer meals. To order this book, go to:

For your best health,
Erleen Tilton

Thursday, May 10, 2007

I Want to Eat Healthy, Where Do I Start?

Healthy eating is often desired, but just knowing where to start is often hard. Here are a few short suggestions to get you started on your road to living a healthy lifestyle - eating better, feeling better and acquiring the weight you desire.

1) Change the place you shop! Really, this is one of the biggest, most effective steps you can take to make significant changes in eating better. There are a number of great health markets available now and they are becoming more popular. Even though healthy foods may be a little more expensive, they are higher in nutrition and quality. However, you should still always read labels to insure you are getting good quality foods.

2) Incorporate raw foods in every meal, every snack, and everything you eat. Raw foods are high in nutrition, low in calories, and aid good digestion. Fresh fruits do not combine well with most other foods, so fruits are best eaten in the morning combined with raw nuts, whole grain cereals, and smoothies (with raw nuts, soy milk, and even veggies). Do not eat fruits for dessert
- they will only ferment in the stomach. A large portion of raw vegetables should always be served at lunch and dinner - more than just a carrot stick or two. We need lots of greens and other vegetables, plus raw nuts and sprouts which are full of vitamins, minerals, protein, and fiber of which we need.

3) Stick to whole grains as much as possible. Especially if you are trying to loose wei*ght, omit flours from your diet and the weight will drop off easily and naturally. Yes, breads and pastas can be replaced with a variety of whole grains (millet, quinoa, amaranth, barley, brown rice, etc.) by adding them to your salad. Eat them for breakfast if raw fruits and nuts aren't filling

4) Eat a small amount of protein with each of your meals. The first mistake people make when cutting down on animal products, is replacing them with an abundance of carbs. You still need your protein and can get great healthy sources of proteins from raw nuts, legumes (beans, peas) and sprouts. These are full of protein and good for you. Soy milk, tofu milk, and almond milk are great milks for when you need them. These milks are not "substitutes" - they just come from vegetable sources instead of an animal. Don't overdo it, but a handful of raw nuts, raw seeds, sprouts or beans on a salad, or any of these on the side, are proteins that are good nourishment.

5) Omit milk products from your diet. Humans are the only mammal that drinks milk after they are weaned, the only mammal that drinks it from another mammal, and the only one that drinks it pasteurized - which process makes it an indigestible source of calcium anyway. The way dairy milk is produced makes it an entirely poor source of food. Our best sources of calcium actually come from our leafy greens and our raw nuts and seeds (raw sesame, sunflower, and pumpkin).

6) Remember, the biggest flaw in today's eating is the one thing we usually have a hard time letting go of: convenience foods. These are all highly refined foods, high in calories, fats, unhealthy additives, preservatives, colors, flavors.....the list goes on and on. We do like foods that are convenient, so prepare them so they are convenient:
* have fresh fruits available to grab at a moment's notice
* package your own baggies or raw nuts and dry fruits
* pack an emergency bag in your car with healthy things to eat so you are not tempted to stop while you are on the road: raw nuts, healthy snack bars, fruit leather, etc.
* cook up 3-4 whole grains at a time and keep them in the refrigerator for quick use
* cook up 1-2 varieties of beans ahead of time for quick use
* learn to sprout - get started and keep them going, one after another

7) Change your mind set to think wholesome and whole - eating the foods God gave us in their natural form: raw fruits and vegetables, whole grains and legumes. Then if you eat unprocessed and naturally fed meat sparingly, small amounts of oil for salads and other meal preparations (olive oil, cold pressed oils, omega-3 oils), and prepare healthy recipes with minimal preparations - this kind of diet is much simpler, more convenient, and definitely more nourishing. You won't have the cravings for unhealthy food items, but you will have the health and wellness you desire!

8) Don't forget the water. As foods are our builders, water is our pure and perfect cleanser.
We need lots of it, especially with today's foods as well as our environmental impurities. Most adults need a minimum of 3 quarts of water daily, and if you are live in a warm climate, work out, or are sick, nursing or overweight, that amount should increase another 1-3 quarts. Yes, we need the cleansing power of good pure water - not any other drink! Our bodies do not need or want polluting and toxic foods or drinks. Our bodies want and need nutrition! Everything we take into our bodies should either NOURISH or CLEANSE. This is a much more simple way of eating, and a more sensible way too!

To get you on the road to improving your health, take advantage of my special offer at:

For your best health,
Erleen Tilton

Monday, May 07, 2007

On-The-Go Healthy Foods!

At every time of the year, there are all kinds of on-the-go activities constantly. Most all these activities require food preparations or picking up something quick to take along.

As you do this, think about this quote by Michael Eades M.D. and Mary Dan Eades M.D., authors of Protein Power: "The medical problems that confound us today will probably amaze scientists in the twenty-first century as they puzzle over why we medical pioneers of today were unable to reach out and grab the obvious, why we were so advanced in certain areas of medical treatment yet so abysmally deficient in others. Why, they may ask, could our surgeons perform open-heart surgery so skillfully as to make it a routine operation while at the same time our nutritional experts couldn't determine the optimal diet for preventing most of the problems necessitating that procedure? Why spend so much time and effort developing complex surgical techniques and other wondrous medical procedures that prolong the life of the diseased body for a few months or, at best, a few years instead of focusing on nutritional changes capable of prolonging healthy life for decades? Why can't we see the big picture?"

Nutrition is always important and many of us stumble when it comes to the on-the-go foods because though they are quick to grab, most are deplete in nutritional value. But this is the time that we need optimum nutrition to satisfy our hunger and thirst.

Here are some great snack foods to grab on a moments notice:
* Apples, bananas, oranges, etc. always come prepackaged and, if on hand, can be quickly added to any lunch box or basket.
* Raw nuts such as almonds, walnuts, pine nuts, cashews are great snack nibblers. Remember that if they are raw, they go into the body as nourishment, while if they are roasted, they go into the body as high calorie, fat items.
* Trail mixes consisting of raw nuts and dried fruits can come in a variety of combinations, always yummy to snack on.
* Fruits roll-ups, dried fruit snacks and such (which should be just fruit) are also great to have.
* Popcorn can be popped for a great treat. Hot air popped corn is best (avoid micro-waved corn for many reasons). If popped with hot air, it is much lower in calories, and won't have near as much fat or salt added as other methods.
* Rice cakes and whole grain crackers with healthy veggie dips and spreads are a great snack to take along.
* Don't forget all the wonderful fresh cut veggies with dips, hummus, etc. Veggie platters and dip is always a great party dish to take along and is one of the first things to be consumed. Everyone likes veggies and dips!
* Whole grain and live food snack bars are great, containing high nutrition and low calories. Many market varieties are just the opposite which can be high in sugar, fat, calories, and unhealthy whey protein.
* Remember too that you can plan ahead for great snack drinks. Pure water, raw fruit juices and green drinks are very satisfying in quenching the thirst.

There's a lot out there that's just poor foods, but there is so many great foods that provide good nourishment. On-the-foods can be good nutritious ones, we just have to plan and think nutritiously!

If you need more ideas and would like a quick-start program for healthy eating, the best way I know how to guide you through this process in an easy step by step, hands-on procedure at the health retreats. Check out the event that best suits your needs now, and don't wait to sign up because the slots do fill up fast:
Women's Health Retreat:
Couple's Health Retreat:
Youth Health Retreat:

For your best health,
Erleen Tilton

Thursday, May 03, 2007

Why Cleansing is so Important for Your Health!

Yes, as it is that time of year when the house needs a thorough spring cleaning, it's also a great time to do some internal body spring cleaning. Just as the dust and clutter builds up in the corners and closets, our bodies over time build up with toxins and pollutants that do and will affect the state of our health. So a great spring cleanse is very beneficial.

So how does one cleanse?

1) a) A liquid fast is an excellent way to cleanse the blood and lymphatic system. This can be really effective for 3-6 days and you will feel so good afterwards. Liquids such as distilled water, lemon juice in water, vegetables broths, raw vegetable juices (from carrots, celery, greens, beets, etc.), and raw fruit juices (apple, citrus, grape, etc.) will help neutralize poisons in the bloodstream and will stimulate the cleansing functions of liver, bowels, and kidneys. Always make sure you are drinking lots of water in between the different juices, especially if you feel bloated. Bloating is a natural occurrence when the body is trying to cleanse faster than it is, so make sure you are getting plenty of water.
b) For an easier, more extended fast, try this: From the time you arise until dinner time, eat nothing, just drink: raw vegetable juices (especially green drinks), raw fruit juices, and lots and lots of pure water. Then eat a cleansing meal consisting of a green salad, cooked or sprouted beans or grains, maybe a baked potato or steamed vegetables, etc. Omit meats, milk, and all processed foods. Do this for at least 7-14 days.
c) Herbs such as cascara sagrada, echinacea, garlic, and dandelion are excellent to take during this period.

2) Enemas or colonics are definitely a benefit on at least a yearly basis. Cleaning the colon is like cleaning the scum out of a trash can or toilet. There is obviously a build up of debris after months and years, and it is so beneficial to get right to the source and pull the plug! Yes, get an enema bag and fill your colon 5-6 times with a warm water solution with a ½ cup apple cider vinegar or lemon juice to 2 quarts of water (that is - while laying on your right side, fill the colon, wait until you feel the need to expel, then expel and repeat).

3) Saunas or Epsom salt baths are both great ways to cleanse the skin through the pores. For an Epsom salt bath, add ½ cup Epsom salt to very warm bath water. Adding peppermint and eucalyptus essential oils doubles the benefits. You won't want to get out of the bath tub, so stay as long as the water is warm and enjoy the cleansing!

4) As always, to cleanse the lungs, exercise daily and take several deep breathing cleansing breaths to keep the lungs strong and clean. Don't exercise on a busy street where you are breathing toxic automobile fumes, but get out in the open mountain air when ever possible. Then concentrate on always breathing clean air. Don't use toxic chemicals or breath in those type of environments that have toxic pollutants.

Energy comes from having a clean system which is one reason why cleansing is so important! But also, when we are clean internally we can be free of sickness and disease, and have the health and energy to do what we desire in life. Cleansing is also a vital part of having natural wei*ght management. For more information, get the Healthy Permanent Wei*ght Management 3-CDs at: .

Enjoy a good spring cleanse, this year and every year!

For your best health,