Thursday, October 22, 2009

Swine Flu - You Can Prevent This!

The swine flue - much like any other type of illness - is not to be feared, if you are willing to take preventative measures. This is key! Start now, and some type of virus as this will either pass you and your family by, or it will come in a much lesser degree. So here are some preventative measures you can take:

1) Wash your hands frequently especially when you are out in public: after grocery shopping (and pushing a shopping cart), after filling up the gas tank, after using public restrooms especially, etc. Use wet wipes, or a natural hand sanitizer (with tea tree oil, etc.) rather than other hand sanitizers that can be really harmful for children.

2) Strengthen your immune system by taking the following on a daily basis:
* Vitamin D (D3 not D2)
* Fish oil (I like Carlton brand, lemon flavor, and poor it on my salads - no fishy flavor, just lemon - yummy!)
* Green drinks - some form of powdered greens. I have an excellent brand to recommend if you'd like to email me: Green foods have mega-high micronutrients and are very low in calories - a great food to have on a daily basis. In a smoothie, you'll hardly know its there (just put it in a colored cup for children so they don't see the green color).

3) Eat lots and lots of fresh fruits and vegetables! Don't go easy on these - go easy on all the other stuff you'd like to eat (breads, sweets, pastas, meats, milk products, etc.)! Fresh produce does make a huge difference in our health!

4) Place fresh whole peeled onions in the main rooms of your house (at least when others around you have the flu). This has been proven successful in absorbing virus germs.

There is no fear if you are prepared - and you can prepare in many simple ways as this.

For your best health,

Thursday, September 10, 2009

White Beans & Your Health!

For the normal grocery store shopper, the only taste of white beans has been in a can of Pork and Beans. What a sad tale – because white beans have lots of great benefits that you are probably unaware of.

White beans (navy beans, great northern beans, cannellini beans):
· Are low in calories and fat
· Curb cravings
· Increase your energy
· Satisfy your appetite
· Prevent the enzyme alpha-amylase from turning carbs into sugar
· Block absorption of 2/3 carb calories
· Boost wei*ght loss up to 230%
· Are a great plant protein with slow-digesting soluble fiber
· And are very inexpensive (best purchased dry – see below for cooking)

Plus all these factors, white beans are very versatile in recipes. You can:
· Add them to pasta dishes with a variety of chopped vegetables (peppers, basil, broccoli)
· Mash them into a bean dip, or make them into hummus (instead of chickpeas)
· Sauté them with onions, garlic, bell peppers or other vegetables and season
· Stir-fry them with greens (Swiss chard, kale, etc.)
· Add them to soups with other vegetables, with or without whole grains (brown rice or quinoa)
· Grind them to a flour and use it in place of cornstarch to thicken foods

Cooking them is simpler than making pie! Just soak them in water overnight, then drain and cover with new water. Simmer 1-2 hours or pressure cook 25-30 minutes (depending on size).

For a great recipe idea…….here’s a tasty recipe from the Healthy Leaner Lifestyle series – Creatively Complete Dinners cookbook!


8 oz. whole grain vegetable spiral pasta
2 Tbs. olive oil
3 cloves garlic, pressed
½ onion, sliced and quartered
1 red bell pepper, cut into thin long strips
1 small zucchini, cut into thin long strips
1 small yellow squash, cut into thin long strips
1 tsp. salt (or more to taste)
Black pepper, cayenne pepper or kelp granules to taste
2 C. cooked navy beans, well drained (or 15 oz. can)
2-3 Tbs. fresh snipped parsley or cilantro

· Cook pasta according to package directions; drain well
· Prepare all vegetables as suggested
· In large skillet, heat oil and stir-fry garlic, onion, bell pepper and squashes just until crisp tender
· Stir in seasonings, drained beans and pasta
· Sprinkle with parsley or cilantro just before serving. Great main dish!

To order your copy of Creatively Complete Dinners cookbook, go to

Enjoy the great benefits of white beans in your menus!

For your best health,
Erleen Tilton

Back & Neck Injuries Anyone?

This past week, I had a visit from a friend, and her husband, who was schooled in the areas of massage, pressure points, and reflexology. In the course of our conversation, he briefly mentioned that because of an accident and resulting back and neck injuries, as long as he stretched out each day doing a certain few exercises, he rarely had any reoccurring problems.

Then he proceeded to show me the stretching exercises he was given to do.
As I watched him go through this routine of exercises, I was amazed to find out that he was doing step-by-step the first 8-10 minutes of my Living a Healthy Lifestyle workout routine. I could have almost sworn that he had copied my video.

I have known for a long time that stretching is important for the body's well being at any age, and as we age, stretching will keep the body limber and our muscles stronger. All three workout components (stretching, wei*ght work, and aerobics) are important for keeping fit and active, but learning about what he shared on stretching and its importance for the neck a back really amazed me.

If you are in need of a good workout for whole body fitness, or need to strengthen your neck and back, then take advantage of this month's discount at $13.95 for the Living a Healthy Lifestyle workout DVD at

What a blessing it is to have a strong, physical body! Take good care of your body each day with good exercise!

For your best health,
Erleen Tilton

Cheese - Made With Cashews!

Of all the recipe creations and experimenting I have done over the last 30 years, making all kinds of milk and cheesy type recipes using raw cashews is tops. Blanched almonds, raw pine nuts, and raw macadamia nuts can have a similar kind of outcome, but raw cashews is easier and the least expensive with the best flavor and texture.

Raw cashews can be made into: milk, cheese sauces (for lasagna, pizza, enchilada, scalloped potatoes, alfredo sauce, etc.), sour cream, cream cheese, whipped cream, creamy fruit dip, cheesecakes, frozen desserts, even a mayonnaise like spread, and so much more! Everyone is so amazed at the awesome flavor!

For those with dairy intolerances, raw cashews are a real life saver! You can make all of your favorite foods - and enjoy the rich flavor using raw cashews while improving the nutrition content!

I have created two specific cookbooks that contain recipes for dairy alternatives and the suggested foods above: Creatively Complete Dinners cookbook, and 41 Favorite Food Intolerant Recipes mini-cookbook, both of which are available at a discount this month at

.... and here's another great recipe from the Healthy Leaner Lifestyle series!


12-14 oz. brown rice fettuccini
3 C. soy, rice or almond milk
1 C. raw cashews
3 cloves garlic
¼ C. cornstarch
2 tsp. salt
¼ tsp. black pepper
3 Tbs. olive oil
1 red bell pepper, cut into ½" x 2" strips
1 yellow bell pepper, cut into ½" x 2" strips
4 green onions, cut into 1" pieces
½ C. chopped parsley

· Cook fettuccini as directed on package; drain well
· In a blender, combine milk, cashews, garlic, cornstarch, salt, pepper, and oil
· Blend until smooth, 2-3 minutes
· Pour into large saucepan; add prepared vegetables and cook, while stirring, just until mixture thickens
· Stir in well drained fettuccini and combine

Variation: For Fettuccini-Chicken Alfredo, cut up 1 lb. fresh organic chicken breasts into 1" pieces, sauté in skillet in 1 Tbs. olive oil, season with salt to taste, and stir into sauce after thickened

This recipe and many more great ones are from Creatively Complete Dinners available at


¾ C. water
1 C. raw cashews
6 oz. silken tofu, or ½ C. pine nuts, macadamia nuts, or blanched almonds
3 Tbs. honey or agave syrup
2 Tbs. coconut oil (or other cold-pressed oil)
1 tsp. vanilla

· Place all ingredients in blender and blend very smooth
· Use in place of dairy whipped cream; chill well for fruit dip.

This recipe and many more great ones are from 41 Favorite Food Intolerant Recipes available at

Get your copies now at a discount - and begin enjoying the benefits of Raw Cashews!! Have a great week!

For your best health,
Erleen Tilton

Friday, July 17, 2009

Raw Foods - Why and What?

Raw foods, simply put, are foods not cooked or heated to a lesser degree to avoid the loss of nutrients. Since nutrients - vitamins and minerals - are key factors in meeting the needs of the body so it can function properly, raw foods are also key in obtaining optimum health.

Raw foods:
· are fresh fruits and vegetables, sprouts, raw nuts and seeds
· specifically provide a larger supply of nutrients
· also supply larger amount of enzymes for proper digestion of the nutrients (even if you do eat great healthy foods, if your body does not digest them due to lack of enzymes, it does no good)
· are foods dehydrated at very low temperatures as to retain nutrients
· can also include lightly steamed vegetables - though no longer really raw - but can have the benefits of raw foods providing that they have had low, minimal heat

So how do you get the amount of raw foods in your diet?

1) Don't believe the lie that raw foods (fresh produce) are more expensive! You body is always more satisfied in eating raw foods and you will naturally eat less. But most importantly, raw foods will provide you the benefits that will keep you stronger and less likely to get sick - don't think for a minute that, for example, appendicitis, IBS, ADD, heart attacks, etc. are not costly! You get what you pay for, or don't pay for!
2) Establish the rule of eating raw foods every meal or every eating interval. Include fresh fruits first thing in the morning and at snack time. Always serve raw vegetables for lunch and dinner (fresh green hearty salads - see Simple Super Salads, or Creatively Complete Dinners at These hearty salads can also make great breakfasts too!
3) Having raw foods for every meal means shopping for an abundance of raw foods, or growing them on a continual basis (great advantage of gardening). Lots of greens (spinach, leaf lettuce, sprouts of all kinds, kale, chard, beet tops, etc.), and a variety of orange, red, yellow, and blue/purple vegetables and fruits are important: carrots, sweet potatoes, red bell peppers, tomatoes, eggplant, purple grapes, yellow squash, blueberries or other berries, and/or many other varieties in all their colors.
4) As mentioned, eat raw foods for snacks: apples, bananas, carrots, snap peas, nuts - whatever you like, and take them along with you wherever you go. These are great foods for the road and some, you see, are "pre-packaged" for your convenience.

Enjoy a tasty "raw food" dessert from 31 Favorite Frozen Dessert Recipes!
Go to to get the other 30 great recipes for just a few cents!


1½ C. raw whole almonds
2 C. cold pure water
2 large bananas
½ C. honey
or ¼ C. honey or agave syrup
and ¼ tsp. clear liquid stevia
Pinch salt
1 Tbs. xanthan gum or guar gum, or 3 Tbs. ultra gel
(great binding agents, check health food stores)
2 Tbs. coconut oil
1 tsp. vanilla
2 C. more cold pure water

· Soak almonds in water (approx. 2 C.) overnight; drain well
· If almonds are not blanched, and skins are not desired, remove skins; otherwise proceed
· In blender bowl, place 2 C. water and drained almonds; blend on high 2-3 minutes
· Add all remaining ingredients except last water; blend at least 1 more minute
· Stir in last 2 C. water
· Chill first if desired, then proceed according to ice cream maker's directions.
· Makes approx. 2 quarts Ice Delicious

This little book is terrific, so get your copy now at:

For your best health,
Erleen Tilton

Dangerous Food Additives!

There are all kinds of reasons for food additives in much of what is in our markets and restaurants today. They are added to:
· prolong shelf life
· preserve foods
· enhance flavors
· add color
· cause stimulation
· create addiction
However, the bottom line has to do with increasing the profits of the producer, without the consideration of the health of the consumer. These food additives are eaten blindly - they usually don't have a flavor - and we don't understand the long term consequences or effects on our state of health. However beware......

· Sweeteners - Even though sugar is void of nutrients and considered a drug because it only causes chemical reactions in the body, our much worse choices are the unhealthy sugar substitutes, or artificial sweeteners. Aspartame (Nutrasweet, Neotame, etc.) can cause brain damage, central nervous system disturbances, menstrual difficulties, and brain damage in an unborn fetus. Saccharin (Sweet 'N Low) is proven to cause cancer.

Suggestions: Prepare your foods with wholesome ingredients, and you will avoid these additives totally. Use raw honey, stevia, whole dates, date sugar, pure maple syrup, pure maple sugar, brown rice syrup, agave nectar. These are sweeteners have nutritional benefits and can feed your body.

· Preservatives - BHA & BHT can cause cancer, liver and kidney damage, behavioral problems, infertility, birth defects, weaken the immune system and more. Nitrites and nitrates, though considered dangerous by the FDA are added to prevent botulism in meats. However they form powerful cancer causing agents in the stomach and can cause headaches, migraines, nausea, vomiting and dizziness.

· FD&C Colors - most of the colors are derived from coal tar and contain small amount of lead and arsenic. They are potential carcinogenic contaminants and can cause allergic reactions, hyperactivity, schizophrenia, as well as other attention deficit disorders.

Suggestions: Avoid ready-made processed foods and meats, and you will be able to avoid these harmful additives. There are many healthy brands with more wholesome ingredients that do not contain these additives

· Food enhancers - free glutamates are found in bouillon, broths, flavorings of all sorts, soy protein seasonings, whey proteins, and in a multiple of foods that even advertise NO MSG. MSG (monosodium glutamate) is found in a large variety of processed foods as well such as chewing gum, drinks, medications, infant formula, low fat milk, drinks, and much more. These enhancers can cause headaches, nausea, brain and nervous disorders, high blood pressure, allergic reactions, and reproductive disorders.

· Caffeine - psychoactive, addictive drug which can cause fertility problems, birth defects, heart disease, depression, behavioral changes, insomnia, and nervousness.

Remember: the more processing a food goes through, the lower the nutritional content and the higher the additives to preserve, enhance, and get you addicted. Foods are meant to nourish and heal the body, not create sickness - and additives are doing just that. Read labels and choose foods and products that have minimal processing, but are wholesome and nutritious to the body.

Avoiding unhealthy foods can sometimes be a challenge as it usually means changing some habits. If you would like to know how to make this transition easier for yourself as well as your family in an easy step by step, hands-on experience, then register for one of the upcoming Health Retreats now at:
Women's Health Retreat:
Couple's Health Retreat:

.... another great recipe from the Healthy Leaner Lifestyle series! You will find this fabulous recipe in Simple Super Salads cookbook, or the new 41 Favorite Food Intolerant Recipes mini-cookbook at

(no additives in this great mayonnaise replacement - and it's all good-for-you ingredients)

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 and blend on high for 1-2 minutes, or until smooth and creamy
· Slowly add oil while blending
· Chill well to thicken
· Makes approx. 2 cups and will keep refrigerated for approx. 2 weeks.

Erleen Tilton

Friday, May 29, 2009

Swine Flu & Natural Immunity!

With all the dire warnings about the Swine Flu, where is the message about building natural immunity?

The internet is abuzz with warnings bordering on hysteria (conventional media) to a variety of conspiracy theories, and even to allegations that the pandemic is a government fabrication designed to sell stockpiles of anti-viral medications.

Conventional medical advice ranges from wearing face masks to taking the anti-viral drug called tamiflu (which can have many serious side effects, see

It is interesting to note that not once in all the media broadcasts have we heard any mention of building natural immunity. Here's what the Weston A. Price Foundation has to say:

Fortunately, we do not have to sit back and listen to the news about swine flu feeling helpless and anxious. We can be proactive by simply nourishing ourselves and our families.

Vitamins A and D in cod liver oil offer strong protection against infection of all types, as well as against environmental toxins.

Vitamin C is important-either from vitamin C-rich foods like sauerkraut, or from one of the natural vitamin C supplements recommended.

Healthy gut flora provides 85 percent of our protection against disease. Be sure to consume healthy lacto-fermented foods and beverages every day and avoid the foods that disrupt gut flora, especially refined carbohydrates.

Bone broth plays a double role of supporting the immune system and helping the body detoxify.

We are grateful to Beth Beisel, registered dietitian and WAPF member for reminding us about the protective factors in coconut oil. Swine flu is a lipid coated virus (, and thus is inactivated by sufficient amounts of monolaurin. (Our bodies convert lauric acid, found in coconut oil, to monolaurin).

According to Dr. Mary Enig, two to three tablespoons of coconut oil per day appears to be an adequate dosage to fight infection, even from virulent antibiotic-resistant organisms such as MSRA.

There are lots of ways to get coconut oil into the diet: stir coconut oil in some tea; make macaroons; replace some of the butter in baking with coconut oil; and use it in cooking/sautéing. Mary's oil blend (see below) is a good way to incorporate coconut oil in cooking and salad dressings.

1/3 melted coconut oil
1/3 sesame oil - expeller pressed
1/3 100% olive oil

Combine oils, store in a tight container, in an area free from sunlight, and use in cooking or on salads.


1 banana
1 cup frozen mango
1 cup frozen pineapple
1 cup orange juice
1/2 cup pomegranate/blueberry juice
1/2 cup natural yogurt or kefir, preferably homemade from raw milk
1/2 can coconut milk
Whirl in blender and drink to your health!

In addition to the above information from the Weston A. Price foundation, there are other recommendations for building natural immunity and natural treatments:
· Dr. Paul recommends sun (getting ample Vitamin D), rest and good nutrition
· Dr. Mercola recommends many of the herbs and nutrients, see
· Dr. Horowitz recommends nano silver, see
· Other sources recommend: 1) wash hands especially with public contact, 2) take winterberry and elderberry, 3) Avoid high sugar foods and processed foods which "spike your body's white blood cells and significantly leave you more susceptible to illness"
· A number of sources recommend having Dr. Christopher's Anti-Plague Formula on hand (see below)

We will be learning how to formulate Dr. Christopher's Anti-Plague Formula at the next Herbal Workshops in Arizona. This information could be vital for what is to come, and you now have an opportunity to come learn how to put together this formula as well as learn how to formulate all kinds of herbal remedies - an important step in self-reliance.

Take the precautions recommended and register for the next herbal workshop here: Even with contact of any sickness, you CAN fight it with natural immunity and means if you learn how!

Have a wonderful week!
Erleen Tilton

Monday, April 13, 2009

What Foods Go in a Healthy Pantry?

If you are one that shops at the regular supermarket, you are most likely missing out on some of the best foods - those that are full of flavor and higher in food value and nutrition. On the other hand, shopping at a health market may mean just a lot of higher price substitutes that may or may not provide you with better quality foods. So how do you choose which foods to buy?

First of all, keep in mind that healthy pantry items should have minimal processing and are not prepared foods - rather they are whole foods, staple items, and/or those with minimal processing. Here is a list of important foods that are part of a higher nutritious diet with reasons why, suggestions for use, as well as where to find them. You may want to copy it off and keep it handy when you shop.

Grains - whole grains are an important part of any healthy pantry and diet. However, don't make the grave mistake of eating grains only in a floured form, or thinking that wheat is the only grain to use. Having a variety is important for extra nutrition as well as eliminating mundane. Grains need to be eaten mostly in a whole form, cooked or sprouted, to get the full nutrition and important fiber they provide. Common whole grains may be found at the grocery store or in bulk food stores, however, the more specialty grains will only be found in health food markets, online, or food storage stores:
· Barley - hulled is best, good in soups and salads, used as a meat extender, great white flour substitute especially combined with brown rice or oat groats
· Brown rice - can store for years just like white, high in fiber and nutrition, great grain served at any time of the day
· Corn - use for making masa, tamales and ground into corn meal
· Oats - rolled: for cereals and baking; whole groats: grind to replace wheat flour
· Millet - great first baby's cereal, adults love it too
· Quinoa - also great first baby's cereal, largest variety of nutrients, great sprouted
· Spelt - great for people with wheat intolerances, does still have gluten
· Wheat - if you are going to use flour, get your own mill and grind it fresh: hard wheat is a must for yeast breads, while soft wheat is for quick breads
· Amaranth, Kamut, Buckwheat, Triticale, Rye all have great value and add variety too
· Cereals: 7-grain rolled, Germade (like Cream of Wheat with the fiber), Polenta (corn grits) are great cereals to have on hand

Legumes - high protein, low calorie whole foods, also a good source of carbohydrates. Again, a variety is important as the different ones provide different nutrients. Found as suggested for whole grains.
· Adzuki (Aduki), Small Red Beans, Kidney Beans - all red beans are very high in antioxidants and one of the most nutritious of beans
· Black Beans - small tasty nutritious bean takes a shorter time to cook
· Garbanzo beans (chickpeas) - great cooked, also made into hummus (better than any dip or mayonnaise)
· Lentils - small flat nutritious legume, high fiber, great in soups and sprouted
· Lima Beans - flat bean, small or large, great flavor in a variety of dishes
· Mung Beans - great sprout, also great cooked in soups
· Navy Beans, Northern Beans - white beans (small and large), great in soups, baked beans
· Peas - whole or split are great in soups
· Pinto beans - very versatile beans and common in the southwest, yet one of the gassiest beans to eat
· Soybeans - declared as one of the most nutritious foods to Ancient Chinese and still is when eaten in the ways they prepared it: tofu, tempeh, miso, soy sauce and edamame (the young green beans); only considered "bad" when eaten in its processed-to-death forms
· Anasazi Beans, Black-eyed Peas, Colorado River Beans - lots of other great beans too
Raw Nuts and Seeds - raw is always preferred, high in protein, fiber, nutrition, and a good form of fat, just don't overdo. Found mostly in health markets.
· Almonds - the king of nuts, highest in nutrition providing reduced risks of major diseases; best eaten soaked, made into the most of nutritious milks
· Cashews, Macadamia Nuts, Pecans, Pine Nuts, Walnuts - all great sources of nutrition; used in making non-dairy cheeses and milks like almonds; add to salads, cereals, and use in baking
· Pumpkin Seeds, Sesame Seeds, Sunflower Seeds - all great sources of nutrition, fiber and protein; use in salads, cereals for extra delicious crunch

Sweeteners - We really don't need all the sweets that we sometimes eat. It's not just enough to cut out, or cut down on sugar, we need to use sweetened foods on occasion, not eaten on the hour. Table sugar has no nutritive value (yes, none!), and even though these sweeteners are processed to some degree, they still provide valuable nutrients (vitamins and minerals).
· Brown Rice Syrup - about half the sweetness of honey
· Fructose - does contain nutrients and is much sweeter than sugar, much better for those with low blood sugar, yet not a whole lot better than sugar
· Honey - the king of sweeteners, nothing can still beat it nutritionally or cost-wise; always look for "raw" as the typical store kinds are heated to the degree of killing vital nutrients in order to keep it liquefied
· Maple Syrup (Pure) - does have nutrients, A or B grades
· Molasses - what's left behind in the sugar process; Blackstrap Molasses - after all possible sweetening is removed (not sweet at all), but excellent source of minerals: iron, magnesium, calcium - great supplement
· Stevia - said to be 200 times sweeter than sugar, a plant leaf which you can grow, minimal processing comes in liquid and powdered forms (look online if you can't find some), the healthy no-calorie sweetener used in warm herbal drinks, frozen desserts, and baking
· Syrups: Pure Maple Syrup and Agave Syrup - both great on cereals, in smoothies, baking

Oils and Fats - More and more information confirms that it's not just the cholesterol that is causing heart disease and other major diseases, but particularly the overconsumption of the omega-6 oils: corn, soy, canola, cottonseed, safflower and more. These are not only added to most every food, but they are hydrogenated (trans fats), and fried! These need to be eliminated from our diets as much as possible and replaced with the omega-3 and omega-9 oils which we are deficient in.
· Coconut Oil - the one saturated fat that is healthy, best for stir-frying but also used in desserts
· Flax Oil and Fish Oil (omega-3 oils) - use raw on salads (make your own dressings), use in place of butter or margarine on foods (these need refrigerated once opened)
· Olive Oil (omega-9 oil) - look for cold pressed, extra virgin
· Liquid Lecithin - great fat replacement in breads, cakes and more; use ¼ or less the amount of oil called for in a recipe, breaks down cholesterol and is a good fat to use
· Cold-pressed Oils (omega-6 oils) - rather than heat extracted these are pressed cold; use in making salad dressings sparingly if olive or flax is too strong
· Cooking Oils - if using any at all, one is not much better than the other: soy, corn, etc. - use sparingly or store for emergencies

Sprouting seeds - for the quick indoor garden! No healthy kitchen is complete without great sprouting seeds for providing some of the highest sources of nutrition!
· Alfalfa - a complete protein sprout, high in a wide variety of vitamins and minerals
· Lentils - a high protein sprout, crunchy flavor is great in salads
· Mung Beans - sprout short for salads, long for Asian stir-fries
· Sunflower Seeds (raw shelled) - great tasty quick sprouting seed
· Clover, Radish, Broccoli, plus all kinds of grains & beans can be sprouted too

Additional Miscellaneous Items - these are some basic staples that complement the rest
· Arrowroot Powder and/or Cornstarch - arrowroot is better but a little different, used for thickening sauces
· Baking Powder and Baking Soda - needed for baking, use non-aluminum powder
· Bottled or canned foods - it's best to bottle your own or buy foods in jars rather than cans; best home bottling suggestions: beans (all kinds), chicken, salmon, green and red chilies, salsa, apple pie filling
· Carob Powder - nutritious replacement for chocolate, no caffeine, makes great cookies, puddings, frozen desserts and more
· Condiments - Catsup, Mustard, Red Pepper Sauce, Salsa, etc. - look for those with natural ingredients; no need to buy mayonnaise or salad dressings if you have the ingredients to make them better
· Dried Fruits - raisins, currants, dates, prunes, dried bananas, apples, etc.
· Liquid Aminos (Braggs brand), Soy Sauce, Tamari - Liquid Aminos has a milder flavor and not so dark in foods, yet others add variety
· Nut Butters (Raw Almond Butter, Raw Tahini, Peanut Butter, and other all natural nut butters) - raw is best for higher nutritional content
· Olives - bottled are best, olives add great variation and flavor to foods
· Salt - Real Salt brand is high in a variety of minerals and provides mineral balance, whereas regular table salt is only sodium that causes a mineral imbalance
· Sea Vegetables (kelp, nori, dulse, wakame, more) - high in minerals, kelp is especially high iodine and other trace minerals; sprinkle on foods, add to soups and other dishes
· Spices, Brewer's Yeast - a large variety of spices adds to the nutritional content and flavor of foods
· Tofu milk powder (Better Than Milk brand, Original flavor ONLY) - a good quality and nice flavored milk, much better than using dairy powdered milk
· Tomato Sauce - organic brands are preferred
· Vitamin C granules or powder - used for baking and preserving, found in health markets
· Vinegar (apple cider, white, balsamic) - different ones are used for different reasons
· Vanilla - pure is best
· Yeast (Saf Instant brand) - instant yeast, found to be much more fool proof
· Ultra Gel, Xanthun Gum, GuarGum - instant thickeners with excellent results for no cook jams, frozen desserts and more, may be hard to find - look online

I know the list is long and I'm sure it isn't complete, but it's as complete as I can get for the moment. When looking for something that is unfamiliar, you may want to check it out online first so you know what you are looking for. Then go to a health food market, ask someone for help - they sometimes don't know what you want, so ask another person to help you and you will soon find it.

If you don't know how to use some of these items, then you may want to attend the upcoming workshops this spring - details coming soon!

Happy hunting and stocking your healthy pantry!!

For your best health,
Erleen Tilton

Tuesday, February 03, 2009

Are You Exercising Enough? (DE)

Exercise every day isn't just for losing weight, it's about keeping fit. It's not about having a skinny body, it's really about having a body that will work properly for you with the energy and stamina to help you do what you want to accomplish. It's about being strong, and keeping strong as you age. It's about taking care of the structure you have been given and learning to appreciate it more and more each day by giving it the best care you can so it will work properly for you.

Daily exercise in weight loss is vital because the only way to lose weight permanently is to change your set point, or lower your fat thermostat. Otherwise, you will most likely lose muscle weight instead of fat weight - a real problem in aging and continual weight loss!

Whether you work out at home, out on a path, or in a gym, there are three components to an effective workout. They are:
· stretching
· muscular fitness
· aerobic fitness

Stretching benefits:
· keeps joint flexible
· reduces tension and stress
· tones your body
· helps protect your body from injury especially as you age
· slows down aging and promotes youthfulness

Muscular benefits (by lifting weights even moderately):
· makes you look and feel better
· it speeds up your metabolism
· gives you more energy
· primes the body for ultimate fat burning
· increases bone density more than activities like swimming or even running
· offers tremendous protection against the thinning of bones (osteoporosis)
· builds more muscle to protect your joints

Aerobic benefits:
- your body burns fat as fuel
- lungs operate more efficiently
- blood vessels are more pliable for easier blood flow
- oxygen supply increases which means healthier blood
- healthier heart
- you eat, digest, and eliminate waste better
- you sleep better
- feel mentally and emotionally better

Here are my suggestions for the ultimate fat-burning workout (which I show you on my Living a Healthy Lifestyle Workout DVD at

1) Do it first thing in the morning on an empty stomach
Forces body to tap into fat stores much more rapidly than on full stomach
Morning - blood sugar is very low, and hitting cardio now is advantage. When fully fed, body must burn through a lot of blood sugar prior to tapping into body for fuel. So when blood sugar is low, you will begin burning body fat first.
More muscle work you do first, the more fat-burning works to your advantage throughout the day
2) Start out with a 12-16 oz. glass of pure water before any session to hydrate yourself thoroughly
3) Begin with stretching and weight work for about 20 minutes
Stretch out your body thoroughly before doing any workout session
Next do weight work whether at a gym or at home using 3-10 lb. dumb bells or sand weights for both feet & hands (this doesn't mean heavy strenuous weights)
4) Good cardio program follows
Body has been primed for fat burning with weights - a good cardio is super effective as you'll be burning almost nothing but fat during exercise period
If time is limited - do a 16 minute 3-2-1 cardio workout (below)
If time permits - do a longer, moderate cardio for 45-60 minutes: jog/walk/hike outdoors or put on an educational program or music indoors (uplifting and/or high energy)
5)Ultimate secret to fat burning procedure for limited time:
The 16 minute 3-2-1 cardio workout, indoor or outdoor (or do the longer moderate cardio)
- 2 minute warm up
- 3 minute run (elevation of heart rate)
- 3 minute brisk walk
- 2 minute run
- 2 minute brisk walk
- 1 minute run
- 1 minute brisk walk
- 2 minute cool down (moderate walk)
6) What you eat following your workout session greatly affects your results
· no processed carbs (breads, cereals)
· raw vegetables with protein, or small amount of raw fruit and protein is best
7) Whenever possible, take a brisk walk prior to retiring at night, preceded and followed by at least16 oz. water, no food.

Get started on a good workout routine by ordering your copy of the Living a Healthy Lifestyle Workout DVD at Also, consider coming to a health retreat this year where you learn the workout and do it following:

Have a wonderful week with Daily Exercise (DE)!
Remember Whole Foods, Pure Water, Daily Exercise (WF, PW, DE)! It's all important!

For your best health,
Erleen Tilton

Tuesday, January 27, 2009

Are You Getting Enough Water? (PW)

Water! Something we have an abundance of, yet we don't get enough of and in its pure form. Did you know this about water?

* The normal adult is approximately 60-70% water
* You can survive almost two months without food, but only a few days without water
* Water is vital for chemical reactions in digestion and metabolism
* It is vital for cleansing the system of toxins
* It carries nutrients and oxygen to cells through the blood
* Cools body through perspiration. We must sweat for cleansing, but sweat that smells means toxins are being expelled.
* Water is necessary to lubricate our joints
* To breathe, lungs must be moist with water to take in oxygen and excrete carbon dioxide
* Every function of the body is monitored and pegged to the efficient flow of water
* Water, the solvent of the body, regulates all functions, including the activity of the solutes it dissolves and circulates
* Drinking 3 quarts water daily helps shed pounds - ultimately our best diet aid
* Hydration of skin with water slows down the aging process
* It is chronic water shortage in the body that causes most of the diseases of the human body.

A while back, while driving I read a billboard which said - "One out of 10 will have kidney disease, will you be the one?" You don't have to be and you won't - if you drink enough water!

Not enough water:
* Incurs excess body fat
* Produces poor muscle tone
* Causes decreased digestive efficiency and organ function
* Increases toxicity in body
* Causes water retention (retains to compensate for not enough)

It's interesting to note too that the Arizona Lung Association suggests that for respiratory problems and sinus sufferers - drink plenty of water daily!

Many people will argue that they are drinking plenty of water if they drink milk, soft drinks, sport drinks, etc. throughout the day. But the truth of the matter is that:
* your body is not being cleansed from these other drinks
* these other drinks contain fillers, extra calories, and pollutants
* most of these other drinks are acidic, de-energizers, and dehydrators
* your body digests these as foods, not water

To get rid of unwanted body fat and excess toxic substances in the body, drink more water! Two to three quarts daily should be a minimum for most adults. Children also need plenty of water instead of juices, milks, soft drinks, artificial drinks, etc. They need to be weaned to good pure water - not all these other drinks.

To learn more about the importance of water in wei/ght loss, get the Healthy Permanent Wei/ght Management 3-CD set at It all makes perfect sense!

Have a wonderful week drinking lots of good Pure Water (PW).
Remember Whole Foods, Pure Water, Daily Exercise (WF, PW, DE)!

For your best health,
Erleen Tilton

¹ Your Body's Many Cries for Water by F. Batmanghelidj

Thursday, January 22, 2009

Are You Getting Real Nutrition? (WF)

Think about this question - What is the definition of a food?
According to the dictionary - a food is defined as something that builds, strengthens, provides nourishment, health

Why do you think food was created? To fill the tummy or nourish the body?
If you think about it, food is usually only in the mouth only 3-10 seconds (though it should be up to 20 seconds), but in the body for approximately 24 hours (or months if it goes all the way to the cellular level)! So do you choose foods to please the wants of the taste buds or to please the needs of the body?

A while back, my grandson came to eat lunch with me. I cut up a few carrot sticks on his plate and he exclaimed that he didn't want those and didn't like them. So I said to him, "I think you are telling me that your tongue doesn't like those, but did you know that your arms and legs love carrots because they make you stronger and run faster?" He thought about it a few seconds, then got up and ate them all! What can you learn from this?

Do you eat to fill the needs of your body?
Foods are meant to be full of vitamins and minerals that provide the nourishment for our bodies to function properly. On the other hand, taste bud pleasers are full of added fats, sugars, & calories, and are low in nutrients - this is specifically why we are overwei/ght as well as experiencing many unnecessary health disorders. Take a look at this comparison below:


Common Foods
· processed foods
· ready-made prepared foods
· fast foods

High in Carbohydrates: refined sugars, refined flours
High in Salt
High in Fats
High in Animal Proteins
Low in Fiber
Low in Enzymes (for digestion & cell building)
Low in Vitamins & Minerals

* These foods are: taste bud pleasers, cloggers, polluters, de-energizers, void of nutrition, creating sickness and obesity!

Whole Foods
· fresh fruits & vegetables
· whole grains, legumes, nuts, seeds, & sprouts
· limited animal foods

High in Fiber
High in Vitamins & Minerals
High in Enzymes (for digestion & cell building)
Balanced Carbohydrates (using grains & legumes whole, cooked or sprouted)
Balanced Proteins
Low in Fats

* These foods are whole body pleasers, cleansers, energizers, healers, full of nutrition, creating wellness and wei/ght balance!

So here it is in a plain and simple form. If you were to omit the common foods from your diet and focus on the whole foods - there basically wouldn't be an overwei/ght problem! It's just that simple! Focus on your body's needs and get rid of the taste bud wants!

Tip: One flaw most people make in today's world is too many carbs/starches. So focus on lean proteins (beans, tofu, lean wild fish, etc.) and vegetables, and limit the carbs!

Here's another great recipe from the Healthy Leaner Lifestyle series! See Creatively Complete Dinners at


1 C. brown rice
3 C. cooked black beans (with liquid)
2 tsp. hot red pepper sauce
1 tsp. ground cumin
1 tsp. salt (less if beans are salted)
2 avocados, diced
2 red bell peppers, diced
1-2 large ears corn, cut off cob
4 green onions, chopped
Chopped red or green leaf lettuce
½-1 C. fresh chopped cilantro

* To cook rice: in medium saucepan, bring 3 cups water to boiling and add rice. Turn heat down to a light simmer, don't stir, simmer uncovered 30-35 minutes, turn off heat and place on lid until ready to serve
* Meanwhile, in medium saucepan, combine beans with red pepper sauce, cumin, and salt; heat until hot
* Prepare raw vegetables as suggested and place in separate bowls
* To serve, mound rice on individual plates, spoon on black bean mixture, and top with generous portions of vegetables as desired
* Serve with more hot red pepper sauce on top, if desired.

Start the New Year out right with a cookbook of wonderful healthy recipes - full of nutrition not calories! Here's the link to get your copy of the Creatively Complete Dinners:

Have a great week choosing Whole Foods (WF)!
Remember Whole Foods, Pure Water, Daily Exercise (WF, PW, DE)!

For your best health,
Erleen Tilton

Monday, January 12, 2009

Change Your Weight Permanently!

At the start of a New Year, I have decided to take one month at a time to focus on natural wei/ght management, then nutrition & health alternately throughout the year. Please feel free to give me your feedback, successes, challenges, and questions. I always try to respond if I can.

So How Do You Change Your Weight Permanently?

Because millions of dollars are spent each year on weight loss products, you would think that there would be many people losing weight! On the contrary, 65% of all Americans are overweight and the numbers are rising, not decreasing. In order to understand how to lose weight and maintain a healthy weight balance, we must first understand why people are overweight. And if you understand why people are overweight, you can reverse it in a simple, natural and permanent way.

There are 3 basic reasons one becomes overweight:
1) Choice of foods. Foods that are refined and processed in any way lose nutrition and have added calories (extra fats, sugars). In other words, most foods people eat are low in nutrients and high in calories, so the wei/ght piles on naturally.
2) Choice of drink. A variety of drinks are often drunk throughout the day: milk, punch, soft drinks, juice, coffee, teas, cocoa, sport drinks, alcohol - the list goes on. Most of these are dehydrators, de-energizers, full of pollutants and lots of extra calories!
3) Lack of exercise. Our lifestyles today require little natural forms of exercise. We ride, not walk or bike to work or to shop, we ride elevators & lawnmowers, hire out forms of labor, and we look for ways to make life easier without hard work!

Now, there are 3 basic ways to reverse this pattern and lose weight naturally and permanently. It's simple, it's not expensive, it's not time consuming, and it will be permanent if you stick to the principles. However, one KEY factor must be clearly understood: If you want to make a permanent change in your weight, you must make a permanent change in your lifestyle!!!

Here are the 3 basic ways to make a permanent change in your weight:
1) Choose to eat Whole Foods (WF). Whole foods are not found in packages, boxes, or cans. Start by filling up on lots of raw or lightly steamed vegetables, raw fruits, cooked whole grain cereals, cooked beans, fresh cooked wild salmon (or other lean fish), and omit the processed foods from your diet. You will find the weight will come off naturally.
2) Choose to drink Pure Water (PW). Pure water is so needed for cleansing the body of any impurities and pollutants all the way to the cellular level. Drink lots of water each day and you will find an increase in energy more than you can imagine.
3) Daily Exercise (DE) is a must. Plan it like you do your meals - and plan to do it twice daily instead of once. For example, start out the day with stretching, weights & aerobics for a 30 minute session or more, then go on a walk or bike (to the store, the neighbors, etc.) in the afternoon or evening. Plan it, and follow through with it.

I will go through these 3 steps in detail in the next three weeks, so stay alert because these are simple success secrets will greatly benefit you. First memorize these 3 steps:
Whole Foods (WF), Pure Water (PW), Daily Exercise (DE)

To start the year off right, commit to attending a health retreat to "live the healthy lifestyle" for 3 days and learn how to continue that process at home. To get full details and register, go to

For your best health,
Erleen Tilton

Thursday, January 01, 2009

Your Cells Determine the Quality of Your Life!

The health of your body depends on the health of your cells. You have over 75 trillion cells in your body - the tiny powerhouses are what keep us energized and alive. Cells are the miniature factories that process the nourishment we need and cleanse what we do not need.

Everything is cellular. Your body's outer world is reflection of your inner world. Since cells are only 7 years old, it's important to strengthen and improve quality of cells at any age.

What do our cells need to survive? Where do we best get these?
1. oxygen - source of all energy in the body through EXERCISE
2. nutrition - minerals specifically as our cells communicate with them through FOODS
3. the ability to eliminate waste - cells don't like a polluted environment, and chlorine and fluoride kill cells - the body wants PURE WATER

What 3 things cause Poisons to build up in the bloodstream?
1. taking in more than can be eliminated - OVEREATING, even if it's good foods
2. eating toxic substances - PROCESSED FOODS, UNHEALTHY ANIMAL PRODUCTS, more
3. an overly acidic diet - HIGH IN MEAT, DAIRY, SUGAR, STARCHES - which allow microorganisms to grow (yeasts, mold, etc.) and multiply, adding to the toxicity.

To keep the cells and blood healthy, it all begins with diet! Diet is really key to great health, energy, longevity, and youthfulness!

Start the new year right by getting started with some great new tools for eating a better diet! Take advantage of the final last few days of savings this year by going now to my Healthy Lifestyle store:

Have a great New Year!