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