Living A Healthy Lifestyle

Is Your Metabolism Working FOR YOU?

2010-03-01T07:14:00.001-08:00

The way your metabolism functions has everything to do with how you feel, and most importantly, how you either burn fat or store fat. So would you like to learn how to put your body in fat burning mode, rather than fat storing mode?

First, understand that most bodies in today’s world are in fa.t storing mode due to:
• eating foods that provide no energy (high-fat, high-carb, high-calorie foods that lack nutrition), that actually create lethargy or the slowing down of the metabolism
• lack of exercise since most of one’s daily activities are sedentary – sitting!

To put your body in fat burning mode, the key is – reverse it:
• eat foods that are high in nutrition (fresh vegetables, fruits, wholesome grains and legumes, foods lower in calories, fat and carbs), that actually create energy and speeding up your metabolism
• begin your day exercising with a good honest workout and find ways to exercise throughout the day (biking, walking, yard work, etc.)

Here are some ways to specifically speed up your metabolism:
• use different workout methods: stretching (Yoga), wei/ght lifting, aerobic
• alternate methods throughout the week: 30 minutes jogging alternately with walking; 20 minutes wei/ght work preceding a 20 minute aerobic workout; 60 minutes of consistent moderate workout (brisk walking or hiking)
• increase your water intake to aid your body’s cleansing process
• eat smaller meals which include mostly vegetables and a small amount of lean protein, whole grains, or beans; eat fresh fruits or vegetables between meals

Come learn how all this can work for you at the 3-day mountain health retreats next month.

Come and personally experience it all in action. Take time out to sign up right now for the next retreat at this link: http://erleentilton.com/retreats.htm . You owe it to yourself to obtain a healthy wei/ght this year – and you can do it if your metabolism is working in your favor!

For your best health,
Erleen Tilton

If You Could Improve Just a Little.....

2010-02-19T20:27:00.000-08:00

Here are a few simple suggestions that could make a huge difference in your health...

• Double your antioxidant intake in your meal by adding herbs to your salads, vegetables and main dishes: any green herb, ginger, cumin, marjoram, lemon balm – it's all great!
• Even if you don’t buy all organic produce….. The 12 most pesticide-laden fruits and vegetables include are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, pears, spinach, and potatoes. So buy these or most of these grown organically!
• Eat lots of greens in at least two meals: kale (the best), collards, mustard greens, turnip greens, spinach, chard, and leaf lettuces.
• Eats lots of red-orange-yellow foods: carrots, red bell peppers, sweet potatoes, and more – these are full of antioxidants, vitamins and minerals.
• Cut out the refined fats, and go only for the good fats: avocado, raw nuts, coconut, etc. And better yet, add avocado, olive oil, nuts and olives to your red-orange- yellow fruits and vegetables to boost your immune system and increase your fat soluble vitamins, example: add avocado to your salsa, olive oil to your steamed vegetables, nuts and olives to salads, and more!
• It is said that people who eat less, live longer! So don't eat until you are full, just eat to satisfy.

And here's a new idea... Get a Recipe Make-Over at http://livingahealthylifestyle.com/store.htm

Sometimes the hardest thing about making a healthy change in your diet is giving up your old family recipes. But it may surprise you that some of your old favorite recipes just need a little bit of tweeking to make them just as tasty, but much healthier in content. So if you have a favorite recipe that you don’t want to really give up, but you’d like to see a healthy twist to it – get a recipe make-over of it. Here’s how: just go to: http://livingahealthylifestyle.com/store.htm and click on the link to submit your recipe. It’s simple!

For your best health,
Erleen Tilton

Build Strong Bones!

2010-02-04T09:23:00.000-08:00

There is much said about osteoporosis today, and reason enough since there are many who suffer with osteoporosis as they age. Here are some things to consider for keeping your bones strong.

First, view these statistics and findings:
1) A 12-year Harvard study of 78,000 women concluded that milk drinkers broke three times more bones than those who rarely drank milk
2) A study of women in Sydney, Australia concluded that high milk drinkers showed higher bone fractures
3) Pasteurized milk actually leaches calcium from the bones which is one of the major causes of osteoporosis – see http://notmilk.com
4) Soft drinks also dissolve calcium from teeth and bones because of the acid content
5) Acidic foods (cooked, high in sugars & starches, animals proteins) also leaching calcium from bones

There are many foods that are high in calcium and are better assimilated by the body – some of which might surprise you:
• green leafy vegetables: Swiss chard, broccoli, Brussels sprouts, collards, kale, beet, mustard, and turnip greens are loaded with highly absorbable calcium; spinach is the exception as the absorption rate is low
• beans (legume family) – chickpeas, tofu, all kinds of beans and peas are full of calcium plus magnesium which the body uses to build strong bones too
• seeds – sesame, sunflower, pumpkin seeds are all great sources of calcium
• sprouts – especially alfalfa sprouts, sunflower sprouts and others are also great sources of calcium

The most important thing is not just getting enough calcium, it is keeping the calcium you get:
• Active people keep more calcium in their bones than inactive people
• Jumping rope, running or jogging (not just walking), or playing some kind of active sport keeps your bones stronger
• Children should also be encouraged in active play (running, jumping, ball playing, etc.) to develop strong bones as they grow
• Weight lifting (dumbbells or sand weights) causes your muscles to pull on your bones making them more dense and stronger
• Remember too that Vitamin D is needed in order to keep your calcium – and getting 20-30 minutes of direct sunshine each day is really important for that

Again, the message seems to be to Eat Healthy Foods and get plenty of Exercise and Sunshine – if so, you have a greater chance at stronger bones!

Don't miss your chance to attend one of the Health Retreats this spring. They are just around the corner starting next month, so get signed up here: http://erleentilton.com/retreats.htm

For your best health,
Erleen Tilton

Swine Flu - You Can Prevent This!

2009-10-22T14:02:00.000-07:00

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: contact@erleentilton.com. 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,
Erleen

White Beans & Your Health!

2009-09-10T16:07:00.000-07:00

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!

GARDEN VEGETABLES AND SPIRALS

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 http://erleentilton.com/store.htm.

Enjoy the great benefits of white beans in your menus!

For your best health,
Erleen Tilton

Back & Neck Injuries Anyone?

2009-09-10T16:05:00.000-07:00

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 http://erleentilton.com/store.htm

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!

2009-09-10T16:01:00.000-07:00

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 http://erleentilton.com/store.htm

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

FETTUCCINI-VEGETABLE ALFREDO

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 http://erleentilton.com/store.htm

CASHEW CREAM

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 http://erleentilton.com/store.htm

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

Raw Foods - Why and What?

2009-07-17T18:18:00.000-07:00

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 http://erleentilton.com/store.htm). 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 http://erleentilton.com/store.htm to get the other 30 great recipes for just a few cents!

ALMOND BANANA ICE DELICIOUS

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: http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

Dangerous Food Additives!

2009-07-17T18:12:00.000-07:00

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: http://erleentilton.com/healthretreat2.htm
Couple's Health Retreat: http://erleentilton.com/healthretreatC.htm

.... 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 http://erleentilton.com/store.htm

CREAMY NUTNAISE
(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

Swine Flu & Natural Immunity!

2009-05-29T11:16:00.000-07:00

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 http://www.askapatient.com/viewrating.asp?drug=21087&name=TAMIFLU.)

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:

NATURAL IMMUNITY
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.

COCONUT OIL
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 (http://www.pnas.org/content/98/5/2115.full.pdf+html), 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.

MARY'S OIL BLEND
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.

COCONUT SMOOTHIE

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 http://www.healthfreedomusa.org/?p=2581
· Dr. Horowitz recommends nano silver, see http://www.healthfreedomusa.org/store/cart.php
· 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: http://erleentilton.com/events.htm. 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

What Foods Go in a Healthy Pantry?

2009-04-13T08:58:00.000-07:00

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

Are You Exercising Enough? (DE)

2009-02-03T20:43:00.000-08:00

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 http://erleentilton.com/store.htm)

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 http://erleentilton.com/store.htm. Also, consider coming to a health retreat this year where you learn the workout and do it following: http://erleentilton.com/retreats.htm

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

Are You Getting Enough Water? (PW)

2009-01-27T20:14:00.000-08:00

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
* IF IT'S NOT WATER, IT'S 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 http://erleentilton.com/store.htm. 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

Are You Getting Real Nutrition? (WF)

2009-01-22T14:03:00.000-08:00

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 VS. WHOLE FOODS

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 http://erleentilton.com/store.htm

BLACK BEANS OVER RICE

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: http://erleentilton.com/store.htm

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

For your best health,
Erleen Tilton

Change Your Weight Permanently!

2009-01-12T12:23:00.000-08:00

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)
WF, PW, DE! WF, PW, DE! WF, PW, 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 http://erleentilton.com/retreats.htm

For your best health,
Erleen Tilton
contact@erleentilton.com

Your Cells Determine the Quality of Your Life!

2009-01-01T14:13:00.000-08:00

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: http://erleentilton.com/store.htm

Have a great New Year!
Erleen

Keep Children Away From Flame Retardants

2008-09-18T12:05:00.001-07:00

I don't think many of us realize the dangers of flame retardants, especially for children.

The following is a short clip of information from the Environmental Working Group (ewg@ewg.org):

We just finished the first investigation of toxic fire retardants (called Deca) in parents and their children, and we found toddlers had 3 times the levels of Deca in their blood as their mothers.
That means young children in the U.S. bear the heaviest burden of flame retardant pollution in the world. Deca is a neurological and hormone distrupter, and children are more susceptible to its effects than adults.

What's a parent to do? Take these steps to protect your family:
* Inspect foam items and replace any with ripped covers or misshapen/breaking-down foam
* Use a vacuum with a HEPA filter
* Don't reupholster foam furniture in homes where children or pregnant women live
* Carefully remove old carpet because the padding may contain PBDEs.
* Have small children wash their hands frequently so they put clean hands in their mouths!

I add:
* Do not put children to bed in flame retardant sleepware
* Help babies and toddlers avoid direct contact with carpets by placing them on blankets on floor.

All these things do and will affect the health of individuals and especially young growing children. We can take better measures to eliminate the exposure.

For your best health,
Erleen Tilton

Unbelievable - another reason Why Not Milk or Meat!

2008-08-28T12:55:00.000-07:00

A couple of weeks ago, I attended a luncheon. One of the attendees shared some recently shocking news coming from an associate of hers. Her second grade daughter had started her menstrual cycle! At second grade?

Amazing it seems! But the truth of the matter is that with each generation, girls (and boys) are beginning their hormonal cycles and changes younger and younger. Why? One big fat cause: growth hormones used in producing animal products for human consumption.

Most of us can read the histories of our grandparents and find that they:
1) grew their animals on their family farm, or bartered with a neighbor
2) ate meat sparingly - killing a chicken or two for Sunday dinner, and/or hunted, dried, prepared other meats on different occasions
3) had their own milk cow or traded with their neighbor
4) all animals ate grass, insects, garden scraps, whole grains, etc.

Animals raised in these conditions are more difficult to find today. You have to go to specialty stores, health markets, or request the grocery stores to carry them for you - and they are much more expensive than the main stream market meats (understandably so - they are allowed to grow naturally with better food and without the speed of hormones). But you must remember most milk and meats products found in grocery stores:

are from animals grown with hormones - for quick growth which means more profits
these products (milk, cheeses, meats of all kinds) now contain the growth hormones
the growth hormones are passed onto the consumer
which results in: people putting on extra weight, children coming into puberty earlier, and people growing taller and have longer extremities (shoes & clothes sizes have increased dramatically)
So what can you do about it?
1) Quit eating main stream meat and milk products from: grocery stores, fast food restaurants, any restaurants
2) Limit your meat and milk intake - eat them sparingly or infrequent
3) Shop for grass-fed or non-hormone produced meat or milk products
4) Realize that what you eat really does make a difference
5) Care about today's and tomorrow's children by stepping up to the plate and demanding the best or nothing! Our children really do depend our knowledge and decisions!
6) Get into the habit of creating your own good healthy menus for yourself and those around you. Get some great cookbooks that are created for this very reason: see http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

So What About Chocolate and Cola?

2008-07-29T15:51:00.000-07:00

There is much being said recently about dark chocolate and its possible health benefits. Here's some information from different resources that might give some helpful insights on both chocolate and cola drinks:

· "It is difficult to fault something that was known as the "Food of the Gods" to the Aztecs, but chocolate can certainly have its negative side. It is extremely high in fat, calories, and because of its bitterness, is invariably blended with large amounts of sweeteners. Chocolate also contains caffeine and theobromine (stimulants), tannic acid, and has a high content of oxalic acid (blocks absorption of calcium)." Source: TCW Product Information Guide
· "Because it (chocolate) is rich in the stimulants caffeine and theobromine, chocolate combats fatigue and gives a burst of quick energy." Source: Reader's Digest, Magic and Medicine of Plants
· "Kola Nuts are the seed kernels of 6 or 7 species of the genus Cola (Chocolate Family). The kernels contain more caffeine than coffee, also a little theobromine." Source: A Golden Guide, Herbs and Spices

This is my story. At age 21, I had over a dozen breast lumps. After having a mammogram, the medical practitioner: 1) assured me that the lumps were benign, 2) said that women are much more affected negatively by stimulants, and 3) recommended that I give up 4 things for life to avoid breast cancer which were: coffee, tea, cola drinks, and chocolate. Incidentally, I only had to give up one: chocolate - my favorite addiction! The others were not a part of my life. And within a few months, all the breast lumps disappeared and have never returned.

Chocolate and cola drinks do contain stimulants, and that's why they are addictive just like other addictive substances. That's why people crave them - that's why people get headaches if they try to avoid them once addicted.

Solutions: avoid addictive foods - those with stimulants!

* Replace chocolate with carob. "The taste of carob is 'somewhat similar' to chocolate but should be enjoyed for its own unique flavor. Carob is a naturally sweet product, about 40% natural sugars. Compared to chocolate, carob is low in fat and is not as allergenic." Source: TCW Product Information Guide

* Replace cola drinks with WATER, and nutritious high antioxidant drinks such as Zrii (Ayurvedically balanced)!

For lots of great recipes using carob, get Enjoy Nature's Harvest E-cookbook available at http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

Avian Flu is Back on the Radar Screen Again

2008-07-07T11:07:00.000-07:00

Here's an excerpt from a Natural Solutions Foundation newsletter:

Avian Flu is fluttering back into the news. We can expect more and more fraught reports of the dangers of this coming pandemic. Never mind that the supposed "vaccine" being cooked up is nonsense: the pandemic is to come and will be used for lock down and control by those who decide they need to shut down the last vestiges of a republic here in the US. The rest of the world will follow suit. And your body will be vaccinated with God Knows What unless you find a way to stop it before it starts.

We'll have a lot to say on this vitally important topic to help keep you informed and immunize you against the infection of misinformation the government is putting out. Here is information you need to know about a "Seasonal flu vaccine" which actually can bring about the much discussed pandemic - Flu Mist ®.

Please watch this important information before you subject yourself or your loved ones to FluMist® or any other flu vaccine.
http://ca.youtube.com/watch?v =zcniJxck0gI

For more information, see http://healthfreedomusa.org

Want my advice? Eat Carrots!!! (no joke)

For your best health,
Erleen Tilton

Protein/Fat Difference in Meat!

2008-07-07T10:51:00.000-07:00

Over a year ago, I attended a conference in which I wrote in my notes that meats in today's world are higher in omega-6 fats, and lower in omega-3 fats, whereas years ago it used to be just the opposite. It didn't really register what this really meant until recently when I came across a chart in a book¹ which clearly displayed this. (I hope you can see these facts though they are not in chart form.)

Protein and Fat in Wild Game and Modern Feedlot Meats (3.5 oz. portion)

Meats, Grams Protein, Grams Fat

Wild Game
Goat, 20.6, 3.8
Wild boar, 16.8, 8.3
Rabbit, 21.0, 5.0
Deer, 21.0, 4.0
Bison, 25.0, 3.8
Whale, 20.6, 7.5

Modern Feedlot Meats
Prime lamb loin, 14.7, 32.0
Ham, 15.2, 29.1
Regular hamburger, 17.9, 21.2
Choice sirloin steak, 16.9, 26.7
Pork loin, 16.4, 28.0

So what does this information tell us?
* Animals in the wild have a higher protein content and lower fat content, whereas animals in confined feedlots have a lower protein content with a fat content 4-10 times higher than those in the wild!
* Animals in the wild eat mostly grasses which are higher in omega-3 oils, while animals in feed lots are fattened on corn and soy which are high in omega-6 oils.
* Animals in the wild are leaner - not only do they not overeat, they get more exercise. In contrast, animals in feed lots are fed to fatten, and have little exercise.

In conclusion, for better weight control and a healthier body, give up eating the modern feed lot meats (from the grocery stores & restaurants). We have many great vegetable proteins that do us a whole lot more good especially in the summer time when it is hot. Then when we do eat meats, choose those from animals that are grass-fed, free to roam in uncrowded conditions, those who get good exercise - animals that are raised in happy surroundings.

If this makes sense to you, but you don't know where to start, that's why I created the Creatively Complete Dinners cookbook. You can have a copy of it in just a few days by ordering it right now at http://erleentilton.com/store.htm

I wish you the best always!

For your best health,
Erleen Tilton

Fat & Muscle Composition

2008-05-01T10:11:00.000-07:00

Age 25 is considered one's prime. Most are physically active and have a good physically physique, but after 25 statistics show this:

The average woman in the US, each year after age 25, loses 1/2 pound muscle weight and gains 1 pound fat weight. Not only does this mean that most women get increasingly bigger each year, it also means that since muscle weight takes up less space than fat weight, that even if a woman stayed the same weight, she would be increasing in size.

For the average man, well it really depends on if you do physical labor each day or spend your day in an office. If the latter is the case, a man may have much the same results as a woman in increasing weight and/or size.

For all, it's important to understand the need for physical exercise, and specifically working out with weights. If we do not continually build muscle strength, we lose it! It's as simple as that. But better yet, if you do your workout with weights in the morning, your metabolism works faster all day long - a real plus for losing or maintaining a healthy body weight.

Physical exercise is a must, but the best form includes all three forms of exercise:
1) stretching - keeps joints and muscles limber
2) weight work - builds and strengthens muscles, burns fat
3) aerobic work - builds endurance, gets oxygen to cells

For a good workout that includes all these three, get the Living a Healthy Lifestyle workout CD at http://erleentilton.com/store.htm.

Get Fit, not Fat!

For your best health,
Erleen

Soy - Is it a Healthful or Harmful Food?

2008-05-01T09:57:00.000-07:00

Since there is much confusion in what the media is presenting about soy, I thought this information would set the record straight very nicely - which I think you'll agree.

The soybean plant is native to China, having been cultivated there for thousand of years. The Ancient Chinese regarded it as one of their most important crops and valued it as one of the five sacred grains necessary for life. Though soybeans were later introduced to countries as Japan, Thailand, Malaysia, Korea, and Vietnam, it was not known to the United States until the 18th century. However, the nutritional benefits were not promoted until the 20th century here in the U.S.

Here are some facts about soybeans:
* An excellent source of protein and molybdenum, and are regarded as equal to animal foods in protein quality.
* They are a good source of iron, calcium, phosphorous, fiber, and vitamins B1, B2, B6, E, and folic acid.
* They contain 38% protein, and compared to other legumes, are higher in essential fatty acids with a total fat content of 18 %, and a carbohydrate content of 31%.
* Soybeans are alkaline with a rating of -3.4 (great alkaline food).
* One acre of soybeans can produce 20 times the amount of protein as the amount of protein an acre used for raising beef provides.

According to the Encyclopedia of Healing Foods, soy "is one of the world's most important foods" because they are:
* A primary source of lecithin which has been shown to lower cholesterol levels and improve liver and gallbladder function.
* Soy fiber is useful in cases of constipation, diarrhea, high cholesterol levels, and diabetes. *
* Soy contains isoflavones which are anticancer compounds, and especially protective against breast and prostate cancers. Two isoflavones in soy act as phytoestrogens and reduce the effect of estrogen, as well as cause death to cancer cells and inhibit angiogenesis, the formation of new blood vessels needed to fuel cancer cells. The anticancer effects of soy intake in premenopausal women appear to be more valuable in preventing the onset of cancer.
* Though soybeans contain protease inhibitors (protein digesting enzymes), the activity is destroyed through either sprouting or cooking.
* For women, the consumption of soy foods is the most economical, and possibly most beneficial, way to increase the intake of phytoestrogens to relieve the symptoms of PMS.

It's interesting to understand, though, that the value of soybeans lies in its traditional Asian whole food sources. Asians only eat soybeans in one of five ways and usually only in a fermented form: tofu (soy cheese), tempeh (fermented soybean cakes), soy sauce, miso, and edamame (young green soybeans, non-fermented). In these ways, there are great nutritional benefits of soybeans if eaten at the maximum of 4-5 times per week.

So how do Americans eat soybeans? We seem to have taken a perfectly healthy food (as usual) and processed it in every form imaginable to mankind: protein powders, soy hot dogs, soy deli slices, soy burger patties, soy cheeses, soy milk, soy ice cream, soy yogurt, soy everything - but worst of all, soy formula (read on)! Some of these can be much "healthier" food choices than whatever else the grocery store has to offer, however, many of us view all these items as "healthy", because we have seen the listed benefits of soy. But we have to remember that processed foods are processed foods, and most of these mentioned foods are over processed and thus, over lacking in nutrition.

In these American processed food forms, soy can be harmful (here are only a few ways):
* Infants exclusively fed soy formula get the estrogen equivalent of about five birth control pills a day (the Asians would not think of feeding their babies soy formula). Nursing your baby at all costs is so much more advantageous - it's how God meant for babies to be fed!
* Male infants, who are fed soy formula, can undergo a "testosterone surge" during the first few months of life (levels as high as a male adult).
* High levels of phytic acid in soy reduce the assimilation of important minerals such as calcium, magnesium, copper, iron and zinc.
* Large amounts of concentrated soy powder can disturb the body's hormonal balance, triggering or worsening thyroid problems.
* Soy phytoestrogens can disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
* Processing of soy protein can result in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.¹

So here are some suggestions for beneficial uses of soy:
* Soy is a healthy food in one of the five Asian ways: tofu, tempeh, soy sauce, miso, or edamame, and is very beneficial in these forms eaten up to 4 or 5 times per week. If you're not familiar with some of these, ask someone at a health food market to show you these products. Also, check out Creatively Complete Dinners, http://erleentilton.com/store.htm, for great tasty, healthy, yet simple recipes for using some of these foods on occasion.
* Regular health food store soy powders are some of the worst when it comes to real nutrition. However, Reliv Classic - a superb nutritional supplement - is something that I eat and fully endorse as a beneficial daily health supplement. For information about it, please contact me at contact@erleentilton.com.
* Legumes are great sources of protein, fiber, vitamins, and minerals. But don't restrict your legume intake to just soybeans. There are black beans, pinto beans, kidney beans, red beans, chickpeas, lentils, peas, and much more which are also healthy legumes, so use a variety of legumes in your menus to maintain balance.
* If using meat substitutes, READ LABELS, and be very selective. If a label has a list of more than about 10 or 12 items, it's usually not worth putting into your body. Yes, some alternatives (soy dogs vs. pork hotdogs) are better food choices, but that does not mean they are necessarily "healthy foods" by any means.
* Limit your intake of processed soy products. For example, pouring soy milk on a bowl of cereal once or twice a week may be fine, while drinking it several times daily is not a healthy choice.
* Same for soy cheeses, soy desserts, soy deli slices, etc. - read labels, be selective, and limit them.

Because we do live in a fast pace world and some convenience foods are often necessary choices for lifestyle and social reasons, evaluate this information on soy as well as all other types of food alternatives for your needs, and most of all, your ultimate health.

For great dinner menus using a variety of whole legumes in the right whole food form, get the Creatively Complete Dinners cookbook. It's got so many healthy, tasty, yet simple recipes. the order information: http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

¹ http://www.soyonlineservice.co.nz

Is the Grocery Store Lying to You Too?

2008-04-08T11:04:00.000-07:00

On a teleconference call a while back, having had 3 previous coaching calls given on natural weight management, one of the attendees began to cry. We all waited patiently for her to get her composure to say what she was so tenderly feeling. These were her words:

"When I walk into the grocery store now, I feel like I have been lied to, cheated, and robbed! The foods that are on those shelves are not healthy, they are not good for me, and I now realize that they are causing me to not feel well and to be overweight! How can they get away with selling these foods? It is so wrong!"

We were all quiet for another moment or two. Then I applauded her for coming to that realization because that is what it all boils down to. Today, we rely so heavily on grocery stores for our food supply, yet we don't understand why we are so over weight, and experiencing the many health challenges we face. There are few that really make the connection between what they are buying and eating, and how they are feeling - yet she had come to that realization!

Education is key! So ask yourself where you are getting your education? From the television commercials, weekly sales ads, radio advertisements - or are you researching for truth about foods and how they affect your body?

The Health Retreats were specifically set up to:
re-teach you (or begin to teach you) the truth about foods and why fueling your body with wholesome foods is so important
get you on a healthy eating plan - complete with menus we create and eat while there, as well as healthy menu planning
help you avoid excess weight, many disorders and diseases, surgery, and more!

The next Women's Health Retreat is at the end of this month, April 23-26 - and at an all time low price of only $395 which includes your materials, food and lodging complete. But you must sign up two weeks prior to the session to get this price.

Sign up now and come get the answers you need to get the results you seek!

Women's Health Retreat: http://erleentilton.com/healthretreat2.htm

I want to see you succeed the healthy way!

For your best health,
Erleen Tilton

CREAMY ITALIAN DRESSING

2008-04-08T10:56:00.000-07:00

½ C. cold pressed oil (can use some omega-3 flax oil)
¼ C. water
¼ C. apple cider vinegar
¼ C. lemon juice
1 Tbs. honey (slightly rounded)
2 tsp. liquid lecithin (just pour to measure)
1 tsp. salt
1 tsp. dry bell pepper flakes (find with seasonings in grocery store)

* Place all ingredients in blender bowl.
* Blend until well blended and sweet pepper flakes are chopped well.
* Store in a dressing jar in refrigerator.
* Makes approx. 1½ cups.
* Use on your favorite green salads, in pasta salads, on baked potatoes, and over fresh steamed greens (Swiss chard, collards, spinach, and asparagus).

This recipe is from Simple Super Salads.... for the Healthy Leaner Lifestyle series. To order this book, go to http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

BLACK BEANS OVER RICE

2008-03-11T12:28:00.000-07:00

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.

This recipe is from Creatively Complete Dinners.... for the Healthy Leaner Lifestyle - my newest cookbook - and it's really awesome! For lots of other great recipes, get your copy here: http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Are Food Additives Really Dangerous?

2008-02-15T15:39:00.000-08:00

Many years ago, as I began expanding my education in health and nutrition, I considered getting a degree as a dietitian. After studying the community college curriculum and classes offered, what convinced me that this was not the education I needed was the praising of our food additives and unhealthy food processes such as pasteurization, microwave cooking, etc.

There are all kinds of reasons for food additives in much of what is in our markets and restaurants today. Many of them are added to prolong shelf life or preserve foods, enhance flavors, enhance or make colorful, stimulate, etc. However, much of this really has to do with increasing the profits of the producer, without the consideration of the health of the consumer. Most of us eat these food additives blindly, not knowing or understanding the long term consequences or effects on our state of health. Here are some examples of many common additives with their possible harmful side effects listed.

· 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: The biggest problem is in the processed foods. If you prepare your foods with wholesome ingredients, you will avoid these additives totally. Good sweeteners include: raw honey, stevia, date sugar (or just pure dates), brown rice syrup, agave nectar, and fructose to some degree. These are sweeteners that are have some nutritional benefits and work with the 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: http://erleentilton.com/healthretreat2.htm
Couple's Health Retreat: http://erleentilton.com/healthretreatC.htm

For your best health,
Erleen Tilton

Resource: FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not, Christine Hoza Farlow

Why Daily Physical Fitness?

2008-01-29T09:42:00.000-08:00

One of my favorite travel visits has been to Europe. It's interesting to view other cultures, foods, traditions, and daily life in other countries. I observed that most Europeans walk or bike a lot, and their diets consist of mostly basic foods so there are not very many overweight people.

Most of us really want to look fit, be fit, and have the feeling of a great fit body. But like everything else, it doesn't come without work, but the benefits really pay off. Being physically fit, however, takes more than just a one or two day a week workout. Here are a few simple tips as guidelines for a good physical fitness program.

1. Make it a Priority
Many say that 3-4 times a week is an adequate amount of exercise. But ask yourself this: Is eating 3-4 days a week going to give you adequate nutrition and energy? Daily physical exercise is just as important for you as healthy eating of good foods is. If you have the time to eat, you should have the time to be physically fit. So make it a priority and schedule a time and place, then stick to it every day.

2. Make it a Reason
Why should you exercise and why do feel it's important? If you have a reason - a good heart felt reason, write it down and look at it throughout the day and this will help you stay motivated to keep it a priority. Is your reason because:
* you want to stay in shape
* you want to loose weight
* you want to improve your health
* you want to change the direction that many of your family members are heading or have gone
* you want to have more energy and vitality
* you want to have your children or spouse, siblings to see you differently (in a healthy way)
* you want to feel better about yourself and your image
Identify your reason, write it down, post it where you see it, and let it remind you that you have a good reason to exercise daily.

3. Make a Plan
There are several forms of good physical fitness activities. Much depends on your lifestyle, your environment, your family situation, your needs, and your budget. Consider what type of exercise you want and need: the gym; in home video workout; in home gym equipment workout (weights, treadmill, bicycle, jumping on a mini-trampoline, etc.); outdoor walking, hiking, biking, or running; work related workout (weed pulling, construction, door to door salesman, etc.). Make a plan according to your lifestyle, environment, situation, needs and budget and decide on what best fits your needs.

4. Make it Fun
Those that are more likely to succeed are those who 1) exercise with another family member or friend to keep you motivated, 2) workout with music, 3) set a time to begin and end, and 4) do what you enjoy doing. Sometimes, there's more success with exercising twice each day rather than just once. You eat more than once each day to give you energy, so think about ways throughout the day to exercise more than just once. For instance, do a good fitness workout in the morning, then go on a good brisk walk, run, or bike ride in the afternoon or evening (or vice versa). But make it fun.

5. Make it an Excuse
There are times all day long that you can add more exercise to your day. You just have to think ahead and make there be a reason for exercise, such as:
* parking in the further most parking space in a parking lot
* biking to the nearby bank, park, neighbor, or even the market (small quantities can fit in a back pack)
* mowing the lawn or pulling the weeds (instead of hiring it done)
* using the stairs instead of the escalator or elevator when traveling
* going on a scenic bike ride or playing ball at the park instead of watching a television program
* go on a day hike instead of shopping at the mall (yes, there's a lot of walking with both, but the hike is more physically challenging, while the mall is just tiring)
You think of different ways to incorporate natural forms of exercise.

6. Make it Happen
You can make it happen if you make it a priority, make it a reason, make a plan, make it fun, and make it an excuse to exercise. It can and will happen if that's what you focus on. As you focus on improving yourself, you can also help others improve themselves, for we all benefit from daily exercise just as we benefit from eating great foods.

If you don't yet have the Healthy Permanent Wei*ght Management 3-CD series, you can get many other great weight loss tips at: http://livingahealthylifestyle.com/cds.htm .

For your best health,
Erleen Tilton

So What About the Avian Bird Flu Pandemic?

2008-01-16T10:11:00.000-08:00

The Avian flu does pose concerns for many Americans and measures are being taken as best can be to prevent a pandemic outbreak. What is this flu virus? Who is most likely to get the virus? How can we prepare or prevent contact with the virus?

These are questions that are being asked, and though I am certainly no authority on the subject, here are some answers to the questions I have had that may also be of help to you.

The Avian Flu virus does not usually infect people, though more than 200 human cases have been reported. Most of these cases have occurred from direct or close contact with infected poultry or surfaces contaminated with secretions and excretions from infected birds. So far, there have been rare cases of the virus being spread from person to person, and none beyond one person.

If infected, reports show that with the medications now available that the "influenza viruses can become resistant to these drugs, so these medications may not always work." Plus medication may make one feel better, while still being a carrier of the virus. Reports also say that even if a person gets vaccinated, "a person infected with a particular influenza virus strain develops antibody against that strain. As newer virus strains appear, the antibodies against the older strains might not recognize the 'newer' virus, and infection with a new strain can occur."¹ Both methods are unsure at the moment.

Here are some suggested recommendations for prevention:

· Wash your hands often especially after direct contact in public facilities and places.
· Routinely disinfect any direct hand contact surfaces.
· Routinely bathe your pets that are indoor/outdoor animals, and wash hands after contact with them.
· Wash your hands thoroughly with soap and warm water for at least 20 seconds before and after handling raw poultry and eggs.
· Even if poultry and eggs are contaminated with the virus, thorough cooking will kill it. If in doubt, use a food thermometer to make sure you cook poultry to a temperature of at least 165 degrees Fahrenheit.
· Clean cutting boards and other utensils with hot soapy water to keep raw poultry and any meats from contaminating other foods.

As with any emergency that can not always be known before hand, there are a few advance preparations that can be made to provide safety for your family, especially if there was a disruption in work, school, transportation and services. These are what have been specifically suggested:

· Have an advance supply of foods on hand (several weeks, even several months supply): whole grains and beans, fruits and vegetables (dried, canned, bottled, or fresh in the garden or orchard), bottled water, oil, honey, and some minimally prepared foods such as pasta, protein bars, etc.
· Make sure you have the means, equipment and the knowledge to prepare foods. If you are one who eats out on a daily basis, then this may be a real adjustment for you.
· Have a several months supply of first-aid, disinfectants, paper products, baby needs, feminine hygiene, toiletries, detergents, etc. on hand as well.

Above all, remember that the best immunity comes from eating high quality foods, drinking good clean water, and exercising on a regular basis to fortify and strengthen our bodies to withstand viruses and diseases. We can prepare in many ways, but our best preparation in these situations, come from choosing to be strong and healthy to begin with!

This is my number one reason for my educating people in the areas of nutrition and good healthy habits. If you would like to attend or host a workshop on whole foods preparations and having a sufficient supply of foods for emergencies, please contact me at ask@erleentilton.com so you can attend a workshop soon.

For your best health,
Erleen Tilton

¹ See Lysol Germ Protection Center at http://lysol.com/avian_flu/prepared_2.shtml#

Living A Healthy Lifestyle for 2008!

2008-01-09T20:29:00.000-08:00

No one likes to be sick, have health problems, or experience pain, discomfort or disease on a daily basis. We all want the benefits of great health, lots of energy, and having the perfect desired weight, yet the benefits only come through good choices. Is making healthy choices really that hard, or are we just allowing our habits to control us?

Zig Zigler says as he basically quotes Gandhi, "For things to change, you have to change; for things to get better, you have to become better."

So ask yourself, "Am I willing to make a change permanently?" We sometimes make temporary changes, but remember that temporary changes mean temporary results. If we really want permanent results, we must make permanent changes!

So, what results would you like to achieve this coming year?
Would you like to reach your desired weight, naturally and permanently?
Would you like to eliminate some of your medications?
Would you like to overcome some of your ailments and chronic sicknesses?
Are you willing to make a permanent change to reach permanent results?
Think, what are you willing to change or give up permanently?

Here are some suggestions for living a healthy lifestyle consistently, easily and permanently:

1) Recognize that a permanent change is necessary, is achievable, will take commitment, and you need to do what ever it takes to achieve it. Study and educate yourself to find the resources to make changes that will give you lasting win-win results. Truth is truth, and sound principles should be sought after rather than fads or quick fixes.

2) Goal setting is like reaching a destination. Write down your long term goals, then set monthly, weekly and daily goals. Review your goals daily and keep your eyes and mind focused on them, just as you would for any destination.

3) Take the time to plan and prepare each day and commit to healthy eating and preparing healthy recipes. Shop at a market that will support your goals, then commit to preparing healthy foods that will work with your body not against it. Grab healthy snacks (fruits, raw nuts, etc.) and pure water that will also benefit you. Remember, it's the little things that are often the most important.

4) Commit to a physical fitness program every day - equal to the time you take to eat each day (about 1 hour). Plan different ways to add physical exercise naturally, just like you plan each meal. Challenge yourself, and reward your success (not with a chocolate sundae - but with something that will last like a new article of clothing, etc.). Having a consistent fitness program and being active is a key to increasing your energy, vitality and youthfulness, and losing weight naturally.

5) Surround yourself with health minded individuals, health minded activities, health minded literature, health minded foods, stores, restaurants, and events. This is a lifestyle of your choosing and if you have the support of other people and things, it will be much easier.

6) Your lifestyle, current or future, is all a matter of habits. Good habits of time management and planning, setting goals, eating healthy foods and drinks, and being active with a daily physical fitness program, will help you produce a positive, healthy, permanent change in you. Establish these good habits and let go of the old habits that keep you from reaching your goals.

Living a healthy lifestyle is attainable! And what's more - you can do it!

Have a wonderful year in 2008!

For your best health,
Erleen Tilton

Increase Your Energy!

2007-12-19T09:52:00.000-08:00

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: http://erleentilton.com/special2.htm

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

For your best health,
Erleen Tilton

Favorite Healthy Holiday Treat!

2007-12-11T13:42:00.000-08:00

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.

FRUIT NUT BALLS

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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

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

2007-12-04T06:35:00.001-08:00

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: http://erleentilton.com/store.htm.

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: http://erleentilton.com/store.htm. 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

Why Your Colon and Kidneys are Your Lifeline!

2007-11-29T08:05:00.000-08:00

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: http://erleentilton.com/special2.htm

For your best health,
Erleen Tilton

Great Healthy and Yummy Stuffing Recipe!

2007-11-14T14:21:00.001-08:00

CORNBREAD CASHEW STUFFING

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)

CORNBREAD

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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

The Ten Worst Foods to Avoid!

2007-11-14T14:11:00.000-08:00

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 http://erleentilton.com/store.htm 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 http://erleentilton.com/store.htm. 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

Sweet Poison - Diet Soda!

2007-11-12T11:55:00.000-08:00

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

Healthy and Hearty Spinach Avocado Pitas

2007-10-30T20:06:00.000-07:00

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
Hummus

* 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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Pure and Healthy Baby Food

2007-10-18T11:12:00.000-07:00

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: http://purebabyfood.blogspot.com and check it out!

For your best health,
Erleen Tilton

Are You Coping With Eating Disorders?

2007-10-15T10:27:00.001-07:00

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 http://erleentilton.com/healthretreats2.htm for the Women's Health Retreat, or
See http://erleentilton.com/healthretreatsC.htm 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

Increase Nutrition with Herbs and Spices

2007-10-04T13:35:00.000-07:00

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

Simple Dinner Ideas with Beans!

2007-10-02T13:43:00.000-07:00

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!

CROCKPOT COOKED BEANS

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 contact@erleentilton.com.

For more great dinner ideas, see Creatively Complete Dinners.... for the Healthy Leaner Lifestyle series. To pre-order this book, go to http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

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

2007-09-20T14:05:00.000-07:00

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 contact@erleentilton.com 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 ask@erleentilton.com 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

Curb Your Carb Cravings

2007-09-19T14:59:00.000-07:00

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

Great Nutritious Breakfast Pudding!

2007-09-18T13:31:00.000-07:00

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!

MAPLE BANANA PUDDING CRUNCH

12 oz. package silken tofu
2 ripe bananas
¼ C. pure maple syrup or brown rice syrup
Granola
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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Did You Get Your Heart Healthy Portion of Spinach Today?

2007-09-13T10:38:00.000-07:00

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 http://erleentilton.com/store.htm .

What Kind of Fats do You Need for Great Health?

2007-09-11T10:47:00.000-07:00

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: http://livingahealthylifestyle.com/cds.htm .

For your best health,
Erleen Tilton

How Healthy are Tomatoes?

2007-09-06T09:57:00.000-07:00

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

http://erleentilton.com
http://erleentilton.com/store.htm

Are You Getting a Balance of the Daily Basic Seven?

2007-09-04T16:46:00.000-07:00

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!

COOL VEGETABLE WRAPS
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
Hummus
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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Have You Had Your 3 Apples Today?

2007-08-30T14:14:00.000-07:00

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: http://livingahealthylifestyle.com/store.htm

For your best health,
Erleen Tilton

What Do You Know About Chia Seeds?

2007-08-28T12:04:00.001-07:00

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

What

2007-08-28T12:04:00.000-07:00

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

Eating Healthy Salads

2007-08-21T09:40:00.000-07:00

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 http://erleentilton.com/store.htm for your copy of "Simple Super Salads".

Have a great healthy salad day!
Erleen Tilton

Nuts Know How!

2007-08-15T12:32:00.000-07:00

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: http://erleentilton.com/special2.htm

For your best health,
Erleen Tilton

SPROUTED QUINOA-PISTACHIO SALAD

2007-08-09T14:10:00.000-07:00

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

Dressing:
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

Salad:
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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Key Steps to Being Fit and Trim Naturally

2007-08-01T19:56:00.000-07:00

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: http://livingahealthylifestyle.com/cds.htm .

For your best health,
Erleen Tilton

WALDORF LETTUCE WRAPS

2007-08-01T19:52:00.000-07:00

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 http://erleentilton.com/store.htm .

CREAMY NUTNAISE
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 http://erleentilton.com/store.htm .

ENJOY!

For your best health,
Erleen Tilton

Eating for Nutrition not Taste!

2007-07-17T15:08:00.000-07:00

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: http://erleentilton.com/healthretreatC.htm
Women's Health Retreat: http://erleentilton.com/healthretreat2.htm

For your best health,
Erleen Tilton

Great Lunch Ideas!

2007-07-11T09:43:00.000-07:00

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!

GUACAMOLE DELUXE

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.

TOFU VEGGIE DELIGHT

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 http://erleentilton.com/store.htm .

For your best health,
Erleen Tilton

Do You Need Supplements?

2007-07-11T09:39:00.000-07:00

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: http://erleentilton.com/special2.htm .

For your best health,
Erleen Tilton

MEXICAN RICE SALAD

2007-05-16T11:29:00.000-07:00

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!

MEXICAN RICE SALAD

Dressing:
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

Salad:
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: http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

I Want to Eat Healthy, Where Do I Start?

2007-05-10T11:33:00.000-07:00

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
enough.

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:
http://erleentilton.com/special2.htm

For your best health,
Erleen Tilton

On-The-Go Healthy Foods!

2007-05-07T13:32:00.000-07:00

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: http://erleentilton.com/healthretreat2.htm
Couple's Health Retreat: http://erleentilton.com/healthretreatC.htm
Youth Health Retreat: http://erleentilton.com/healthretreatY.htm

For your best health,
Erleen Tilton

Why Cleansing is so Important for Your Health!

2007-05-03T13:52:00.000-07:00

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: http://livingahealthylifestyle.com/cds.htm .

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

For your best health,

Erleen

Great Dinner Recipe: Black Beans Over Rice

2007-03-21T11:10:00.000-07:00

You will enjoy the simplicity, heartiness, and great taste of the black beans, rice and raw vegetables in this great one-meal dish!

BLACK BEANS OVER RICE

1 C. brown rice
1 Tbs. oil
1 small onion, chopped
3 C. cooked black beans (with some liquid)
2 tsp. hot red pepper sauce
1 tsp. ground cumin
1 tsp. salt (less if beans are salted)
½ -1 C. fresh chopped cilantro
1 large red bell pepper, diced
2 large carrots, diced
Chopped red or green leaf lettuce

* 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 30-35 minutes, turn off heat and place on lid until ready to serve.
* Meanwhile, heat oil in skillet, and stir-fry onion until softened.
* Stir in black beans and liquid to make it saucy, hot pepper sauce, cumin, and salt.
* Prepare vegetables as suggested.
* To serve, mound rice on individual plates, spoon on black bean mixture, and top with generous portions of vegetables as desired.

This recipe is from Creatively Complete Dinners.... for the Healthy Woman Lifestyle series. To pre-order this book, go to http://erleentilton.com/store.htm .

How Much Protein Do I Need?

2007-02-27T13:41:00.000-08:00

There is so much information on protein and how much we need and it can be a bit confusing, especially in the fitness and weight loss arena. We do need protein every day for the building and repair of our body, however the most important factors concerning protein is getting the right kind of protein.

Animal proteins (meats and milk products) are a complete protein, however they are high in calories, fat and cholesterol, while vegetable proteins (though not always a complete protein) are much lower in calories and fat, and contain no cholesterol.

Protein is often over recommended or suggested in the following ways:
1) Most typical meal menus, especially in the fast foods & prepared food arena, as well as in most recipe books, usually contain an abundance of protein. So if you eat this way every meal, you are most likely eating way more protein than you need. Once you give your body the protein that it needs, the extra protein mearly goes on as fat.
2) For weight loss and fitness workouts, extra protein is often suggested to replace the carbs. This is OK if you are replacing the poor carbs (refined sugar and white flour) with good vegetable proteins, however, if you are doubling up on your meats, it can prove to create more problems in the long run.
3) Even if you are replacing the poor carbs with vegetable proteins, you don't need protein every meal in abundance. A handful of almonds (8-10) is enough for the day along with a side dish of beans, sprouts, tofu, or other vegetable proteins, plus our greens and grains.

I think it's helpful to look at a cow and what she eats. Alfalfa hay and occasionally a little grain is enough protein to produce her hundreds of pounds of protein flesh. We have been trained to think that we need the animal proteins to survive, while we see other mammals that do just fine with only the greens and whole grains - an ample amount of protein.

Neal D. Barnard, MD, says this: "It's important to note that there is no requirement at all for animal protein in the diet. There is plenty of protein in beans, grains and vegetables, as well as the concentrated protein in seitan (wheat meat) and soy products, such as soymilk, tofu, tempeh and various meat substitutes, all of which are found in any natural food store or in the health-food section of grocery stores."

One of my goals in producing my Simple Super Salads cookbook is to create superb salads that have a great balance of vitamins, minerals, enzymes, fiber, carbs, fat and protein - especially so we get great types of proteins that are not over done.

Here are a couple of great recipes from the Simple Super Salads cookbook which I know you will really enjoy. To pre-order your copy go to: http://livingahealthylifestyle.com/store.htm

MEXICAN RICE SALAD

Dressing:
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

Salad:
4 C. torn romaine lettuce
1 C. cooked brown rice, chilled
½ C. cooked adzuki, black, or red beans,(rinsed and drained well)
3 green onions, chopped
1 red bell pepper, diced
½ C. halved green olives
½ C. cut corn (raw is best)

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

SPROUTED QUINOA-PISTACHIO SALAD

Dressing:
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

Salad:
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

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

Enjoy great vegetable proteins with great Simple Super Salads! Get your copy now at: http://livingahealthylifestyle.com/store.htm

For your best health,
Erleen Tilton

Nutrition and Nuts!

2007-02-21T11:12:00.000-08:00

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! We need nutrition - plain and simple - if we want real health.

Let's take, nuts, for instance. For many years, "experts" have told us to avoid fat and because we have been told that nuts are high in fat, many often avoid eating them. However, recent research and a decision made by the U.S. Food and Drug Administration tell us 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 study recently compared a diet of 2 different groups. One ate a low-fat diet with diet shakes and bars, plus fruits, vegetables and whole grains. The second group ate raw nuts, plus fruits, vegetables and whole grains - having a much higher fat calorie intake. Interestingly enough, the second group lost more weight.

Studies also show that raw walnuts and almonds eaten daily can:
* 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

However, it's important to remember two things though:
1) Raw nuts are full of nutrition and fiber, while roasted nuts have toxic effects, so make sure to only eat them raw.
2) This does not mean bowlfuls of nuts daily - just a handful or so is sufficient.

Enjoy eating raw nuts, include them in your daily diet, and remember that the fat in nuts is the good kind that you need.

To your best health,
Erleen

Antioxidants - the Why and What?

2007-02-15T11:43:00.000-08:00

I have heard a saying often that I have revised somewhat that says:
"The doctor of real health will prescribe no medicine, but will interest his patients in the cause and prevention of disease."

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 our foods - namely our antioxotants!

Antioxidants are great wholesome foods that battle free radicals that cause disease, and naturally build our immune system. Here are a list of some foods that are higher in antioxidants, though all raw fruits, vegetables, sprouts and nuts have some antioxidants.

* goji berries
* acai fruit
* blueberries
* pomegranats
* kale
* spinach
* walnuts
* apples
* wheat grass
* green tea
* green sprouts

This is just a list of some of our great antioxidant foods, but if you eat some of these on a daily basis, you will be able to have a stronger immune system for fighting disease!

To your best health,
Erleen

Do You Know Your pH?

2007-02-06T11:47:00.000-08:00

It was several decades ago when Dr. Otto Warburg discovered that cancer thrives in an acidic environment due to a lack of oxygen, and cannot exist in an alkaline environment or high pH oxygen rich environment. For his discovery, he was awarded a Nobel Prize.

What does pH mean? It means: parts hydrogen. PH is measured on an acid to alkaline scale from 0-14, with 7 being the middle, neutral, or balance between the two. The higher the pH, the greater the oxygen levels in your cellular fluids, and if you maintain a pH of 7 and higher, it is proven that you will not be susceptible to major diseases such as cancer, heart disease and others for they can not live in an alkaline system.

What is your pH? You can test your pH with a piece of pH paper with your saliva or urine, however, knowing how to avoid an acidic condition and how to raise your alkaline levels is much more important.

Causes of Acidity:
1) Eating foods high in fats, starches, sugars – processed foods.
2) Eating mostly cooked foods which are more acidic, but especially fruits and vegetables (canned and bottled tomato sauce, canned fruits and vegetables), yeast breads and pastries, dairy, high fat/processed meats, etc.
3) Most drinks are highly acidic: coffee, tea, soft drinks, Gatorade, beer, fruit drinks, fruit juices (even many healthy kinds – if they are cooked, they are acidic).
4) Lack of exercise, not enough oxygen for the cells.
5) Stress, negative environment (watching crime television, news, listening to rock music, etc.)
6) Using chemical detergents, soaps, and body creams – most of which are highly acidic. The skin is the largest organ and it absorbs all the harsh acidic chemicals found in most cheap products available on the market.

Raising your Alkaline levels:
1) Eat a diet high in raw foods: raw fruits, raw vegetables (especially live greens), raw nuts, seeds and sprouts.
2) Avoid all milk products except for eggs on occasion.
3) Eat mostly organic foods: produce as well as other foods (they have not been grown with chemical fertilizers).
4) Avoid all processed foods – unhealthy fats, sugars, starches and proteins, eating more whole grains and beans in a natural form.
5) Drink lots of good pure water.
6) Get on a good daily exercise program and do it regularly and faithfully. Exercise is needed for more than just burning fat – you need to oxygenate your cells!
7) Read good uplifting books, those that are positive and build your spirit, especially before going to bed. Keep your environment happy and positive, and count your blessings often.
8) Discard all harsh soaps and body creams that are chemical based (most of them are) and replace them with those higher in alkaline. Shop at a health market and ask. You will pay more, but you do get what you pay for (quality or junk).

Having an alkaline system means that you will have more energy, your body will work more efficiently, you will sleep better, you will have better weight management, and you will have a healthier immune system - avoiding sickness and disease.

Life is a matter of choices, but you can choose to have a healthy alkaline system in many ways. If you want to know where to begin, start by pre-ordering your copy of Simple Super Salads – a great compilation of recipes, most of which are super simple, yet very nutritious, one-meal salads! Order your copy today and it will be sent to you hot off the press!

Order here now: http://livingahealthylifestyle.com/store.htm

Enjoy the effects of having a high alkaline system not only now, but for years to come!

To your best health,
Erleen Tilton

Let's Have Healthy Children!

2007-01-30T10:03:00.000-08:00

Many of the questions I am asked concerning children are:

* How do I get my children to eat vegetables?
* With a new baby, what do I first feed him and when?
* How do I treat my child with this disorder (irritable bowl syndrome-IBS, skin rashes, constipation, ADD, hyperactivity, and more)
* What are some healthy snacks?
* How do I get my children to eat beans, whole grains, raw foods?

Here’s some suggestions to be carefully considered:

* The first foods for a baby are extremely important in setting their eating habits for life – really! If you start a child with processed rice cereal, fruit juices and baby foods, your child will not get a good taste for wholesome foods. Instead, get a baby food grinder (and take it every where you go) and grind up lightly cooked vegetables, cooked whole grains, raw fruits, and cooked beans. Introducing them to a baby in that order is best too. As you do this, your child’s taste will already be accustomed to wholesome foods. This is most of the battle right here.
* As you continue to feed your child these basic foods for the majority of his/her diet, most of the disorders will be non-existent. Remember why we are supposed to eat foods: To provide nourishment for the body! If we do not give the body nourishing foods, the body will react in disorder and dysfunction. On the other hand, if we eat foods high in nutrition, our body will have the nutrients to heal and strengthen itself.
* There are many great healthy snacks that are convenient too. Just get out of the “goldfish and fruitloops” mindset. Great snacks include mini carrot sticks, fresh cut apples, raisins, raw nuts and trail mixes (for older toddlers), popcorn (do not use micro-waved popcorn as the structure of the grain is altered and unhealthy), whole grain crackers, rice cakes, granola, granola bars, and more. These and others are all high in nutrition and fiber, as opposed to the unhealthy carbs, sugars, fats, and calories that most children’s snacks are. And again, your child will acquire the taste for good wholesome foods and enjoy eating them.

Eating a good nutritious diet and being healthy is mostly just a matter a better food choices. Choose to eat and to provide your children the foods that are high in nutrition and fiber, much of which are raw and whole. The health benefits are well worth it!

To your best health,
Erleen Tilton

Having a Healthy Heart!

2007-01-23T13:07:00.000-08:00

Having a healthy heart is just a matter of making smart heart food choices as well as getting a good amount of excercise daily. Here are some good healthy heart food suggestions:

* Note the foods given on the last post - Ten of the Worst Foods to Avoid - and avoid them!
* Eat dried beans and peas, whole grains, raw fruits and vegetables as your main diet.
* Eat soy products (tofu, soy milk) which are good for the heart.
* Think green - celery, broccoli, spinach, kale, leavy greens, fresh herbs are all good for the heart.
* Eat cold-water fish such as salmon, tuna, and cod.
* For good fats, use cold pressed olive oil and safflower oil, plus raw nuts, flax seeds and avocados.
* Don't eat sodium chloride (salt)! Eat an unprocessed high mineral sea salt such as Real Salt.
* When you eat out - make these same good food choices. It's possible to eat well always!

Have a healthy heart by choosing heart smart foods - and remember to exercise daily too!

To your best health,
Erleen

Ten of the Worst Foods to Avoid

2007-01-16T12:48:00.000-08:00

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 ceday 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 racidity, 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 great health.

There are many, many wonderful foods that work with your body to build, nourish and energize you. To learn all about these foods, how to prepare them, and about living a healthy lifestyle all in 3 days with a professional trainer, see http://erleentilton.com/healthretreat2.htm. It's an experience you won't forget!

To Your Best Health,
Erleen Tilton

Conquer the Colds and Flu!

2007-01-09T11:36:00.000-08:00

It's cold and flu season again and it's no fun being miserable with a cold or the flu! However, colds and flu don't just grab you - they really come as nature's way of cleaning house if your body is in need of it. So you can do either one of 2 things: 1) sit back and relax and thank nature for saving your life when sicknesses do come, or 2) you can take the precautions to do the house cleaning and immunity building yourself so you don't get sick.

My daughter once approached me and said, "Mom, why does everyone get sick but you?" Well, that was a great observance from a growing child, but the truth of the matter is that if you eat well, and boost your immune system during cold and flu season, you will most likely avoid most sicknesses. Here's a few tips, foods, and supplements that work well for me:

1) During the holidays, most people double up on junk foods which are clogging and polluting to the body. If you don't get sick during the holidays, you will often get sick afterwards - again, it's a natural way for the body to cleanse. Just remember this: the more polluted your body is, the more cleansing is needed - or the longer the sickness lasts. If you can remember to eat mostly cleansing foods during the holidays, and afterwards follow a good cleansing program, you will be steps ahead.

2) Good cleansing foods include raw fruits (especially apples), raw vegetables, fruit and vegetable juices - preferably raw, especially fresh orange juice or green juices, lightly steamed vegetables, baked potatoes and squashes, vegetable and whole grain soups, and herbal cleansing teas.

3) Some of my favorite immune booster foods and products include:
* Emergen-C - 2000 mg. vitamin C packets, a must for colds, sinus, sore throat, etc.
* Fresh garlic - virus fighting, best to use fresh in green salads and main dishes once or twice daily, but it can also be taken in capsule form.
* Natrol Ultimate Antioxidant - greatest immune builder, I take 2-4 capsules daily when colds and flues are threatening.
* Echinacea with Golden Seal & Vitamin C - I have found this Oregon's Wild Harvest brand to be one of the most effective antibiotic/cleanser to fight colds, earaches, sore throat, etc. Do not take acidophilus at the same time as an antibiotic cleanses all bacteria.
* Probiotics: my favorite is UAS Labs, DDS-PLUS Acidophilus with Bifidus - a must for the flu, putting live bacteria in the intestines, and even in the colon if needed. This is also a must to take following a session of taking any kind of anti-biotics (medicinal, herbal) to build back the healthy bacteria.

Just think of it. You really don't have to suffer with sicknesses through the winter months. Get smart! Eat smart! Build your system and feel great instead!

To your best health,
Erleen

Slow Down and Value Life!

2007-01-03T14:04:00.000-08:00

When you stop and think about it, almost everything is geared towards speed! Our days seem to revolve around things that are fast - fast cars, fast freeways, fast computers, fast food, even get rich quick schemes, quick loss weight gimicks - everything is done in a fast, fast way, and we are yet trying to make things even faster. Why?

Time is valuable, yes! But value is also valueable! So think about this: if anything that is time saving is a loss of value, is it really of worth or benefit to you in the long run.

Does it help to have a fast car, if you are continually getting speeding tickets?

Does a quick weight loss program benefit you if it is not permanent?

Is fast food really worth eating if it contains no nutritive value, which deficiencies will eventually create disorders and cause you to put on weight?

Think about what you value most. Time is important, so where will you spend your time this year?

Will you be spending more time in front of the television or will you spend more time working out?

Will you be spending more time frantically fighting traffic, shopping, and picking up fast foods, or will you be creating good healthy menus at home?

Will you be reading romance novels, comics, movie star magazines, or will you be seeking education to improve your self, your family, and your health?

Time is valuable! But if you will slow down and place a higher value on your health, you will be able to accomplish much more than with any time saving technique or device!

I have a gift for you for the new year. It is "Your Weight, Your Health, Your Choice" audio program. Just click on this link to receive it: http://www.livingahealthylifestyle.com/congrats2.htm

May you enjoy the best of health throughout this coming year and always!

To your best health,
Erleen Tilton

Seven Tips for Fat Burning During the Holidays!

2006-12-14T09:39:00.000-08:00

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 burn fat 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 clease 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!

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 more 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 (see recipe below). There are just as many healthy things to eat or make as there are unhealthy, so choose the healthy things instead.

6) For extra fat burning, here are two healthy and safe supplements you may want to take: L-Carnitine is an amino acid that breaks down fat. It's best to open capsules in water and drink before you exercise. Hoodia is an herb that speeds up the metabolism and helps you burn more fat.

7) Lastly, be positive. Set your eye on goals to eat only things high in nutrition, drink all the water you can, exercise, then focus on positively succeeding - and you will!

If you are ready for a permanent change in your weight and life, and have the fit, trim and healthy body you desire, you will want to register for the Women's Health Retreat for next spring. But to receive your discount, you must register before the end of this month, December, 31, 2006!

You may register now at: http://www.erleentilton.com/healthretreat.htm .

Have a wonderful Christmas!

To your best health,
Erleen Tilton

FRUIT NUT BALLS - one of my favorite Christmas goodies

1 lb. raisins
1 lb. pitted prunes
1 lb. walnuts

Combine all ingredients in a bowl, then process in a food grinder, food chopper or processor, or just chop fine. Form into 1 inch balls, and roll in sesame seeds, finely chopped coconut, raw wheat germ or oat bran. Keep refrigerated until ready to eat. These will keep several months and are really yummy and good for you too!

Are You Overweight?

2006-11-30T09:21:00.000-08:00

Most people if asked this question will have to answer "Yes"! Why are most of us overweight and not as healthy as we should be? Here are a few tips to consider:

1) A food is defined as something you eat that will nourish, give life, energy and health. Are you eating foods? Or are you just stuffing yourself with fluff and stuff that goes on as fat and toxins? Eat foods that nourish and give you life: raw fruits, vegetables, nuts, sprouts, and a variety of grains and beans that are high in protein, fiber and nutrition.

2) Not only does the body needs nourishment, it also needs cleansing. The best cleanser we have is WATER! If its not water, it's not water! Most adults should be drinking 3-4 quarts water daily - good pure distilled water. That way our system is cleansed to keep us energized and healthy.

3) Take a look around you and note that those that are fit and trim work at it. They walk, jog, bike, go to the gym, hike, and more. This is part of good health as well as being fit and trim. Schedule the time to work out just as you do to eat. It's all just a matter of making it a priority!

4) Studies show that people who are overweight constantly think negatively about their weight. If you are always thinking that you are fat, you will never be thin. Begin thinking of yourself as the thin energetic person you want to become. When you look into the mirror, see yourself as the thin, attractive person you will be, and then that's what you will be. Remember, our thoughts always preceed our outcome!

5) At this holiday season, learn to say "NO"! You don't want to put on more weight, so when the goodies, get passed around, just say "No Thanks, my body deserves better!" Choose to eat foods that nourish and work with your body, not against. Keep the raw nuts, veggies, fresh and dried fruits handy.

You can do it! Have a wonderful Christmas! And feel good and energetic too!

Do You Eat to Live, or Live to Eat?

2006-09-12T16:26:00.000-07:00

Do you eat to live, or do you live to eat? As I ask people that question, most will jokingly answer "I live to eat!" But that is in reality what most of us do. We love to eat, we eat more than we usually should, and most of our activities are centered around food.

Most of us really eat to please our taste buds. However, stop and think about it. Most people barely chew their food, so food is only in the mouth from 5 to 15 seconds, yet it is in the body for 24 hours or more. Does it make sense that we most often only eat to please the taste buds and not fulfill the needs of the body?

Food is for nourishment, building and strenthening of the body. If it can't do that, then we shouldn't be putting it into our mouths. Just eating to please the taste buds really makes no sense when you think about it! So think about your health and how important it is to you. Maybe you won't realize it until you loose it like I did, then you begin to think twice about what and why you eat!

Healthy Digestion of Foods!

2006-09-07T14:31:00.000-07:00

Many of us don't think about how our digestion is. If we have acid indigestion, we pop the Rolaids in our mouths and go on our way. But if we aren't properly digesting our foods, we may not be assimilating the nutrients. And if we aren't assimilating the nutrients, we may be lacking nutrition.

We sometimes just get into the habit of just eating what sounds good at the moment. How many times do you consider what your body may be needing? Foods don't give us energy. It's the proper digestion of foods that give us the energy. Here are some ideas to consider:

1) Thoroughly chew your food. A cooked carrot may be more nourishing than a raw one if you don't chew it good enough. The stomach does not have teeth, so thoroughly chew your foods and allow your saliva to begin the break down process.

2) Eat foods with raw enzymes to aid digestion: raw vegetables and fruits, raw nuts and seeds (sunflower, sesame, pumpkin), and sprouts are full of valuable digestible enzymes. Celery is especially good to aid digestion - but chew it well.

3) Eat foods that digest well together. Fruits don't digest well with heavy proteins and starches so eat them first thing in the morning and mid-afternoon rather than with a big meal. Heavy proteins and starches don't digest well together either. Beans don't digest well with fruits or tomatoes, so avoid combining them and you will most likely not experience a gassy stomach.

4) Eat simply. The less food combinations eaten together the better. Simply eating raw fruits and vegetables, whole grains and legumes, and/or raw nuts and sprouts provide more fiber, vitamins and minerals which will encourage better digestion.

With good digestion, you will feel better, have more energy and have better weight management.

Fitness and You!

2006-08-22T15:39:00.000-07:00

It seems most of us would not go a day without food, but how many go through the day without working out or exercising in some way? It really doesn't take any more effort or time, just planning. You plan time out for your meals each day, how about planning the same amount of time out to exercise - let's say at least an hour. Well, most will say they don't have that much time, but you probably take at least that much time out during the day to eat! Right?

Think about it right now. A good 20-25 minute workout in the morning is really a great way to start the day. And if you do it first thing in the morning, you will burn more fat calories because you are doing it on an empty stomach. Then, how about in the afternoon or evening taking a 30-45 minute walk, jog, or run. You will be amazed at how much better you will feel!

Enjoy taking time out to fit! Bring the children along if need be, but take the time to do it!