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
Thursday, August 30, 2007
Tuesday, August 28, 2007
What Do You Know About Chia Seeds?
Did you know that high quality, organically grown chia seed are nutritionally superior over flax seeds? They are actually considered one of our great superfoods! Unlike flax, chia seeds do not have to be ground before consumption. Chia seeds are among the richest sources of the heart-healthy Omega fatty acids as well as full of antioxidants. Chia seeds can be eaten plain or mixed in foods without altering the flavor. Though chia seeds are very small, don't underestimate how nutritionally beneficial they are!
Dr. Andrew Weil said “…these healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico… Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc… In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady…”
So if you aren't eating chia seeds on a regular basis, maybe its time you gave them a try. Though hard to find sometimes in the shopping arena, there are several great Internet sources. Enjoy the great benefits of Chia!
For your best health,
Erleen Tilton
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
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
“…these healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico… Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc… In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady…” – Dr. Andrew Weil
Tuesday, August 21, 2007
Eating Healthy Salads
When eating out, many are now looking for more healthy choices of foods, and in so doing, many restaurants and fast food places are offering salads - salads of all kinds. However, you must be aware of what your salad contains.
A while back I ordered a salad from Wendy's - the garden salad. Pictured were a variety of greens and colorful vegetables. Yum! What I got wasn't that at all. With a sprinkle of vegetables and small green leaves on top, I found the underneath to contain a full bowl of iceberg lettuce. I took my salad back to the counter and questioned its contents. The lady went and checked and came back to report that "they are only required to put four green leaves on top". No thanks! I got my money back!
What is more deceiving is the calorie content. While a burger, fries and soft drink or smoothie may contain 500-600 calories, it is found that at most fast food restaurants that if you order a salad instead, you may find the salad dressing to contain up to 20 grams of fat per serving and your salad can have almost the same amount of calories - 550 or so! Plus the dressings are extremely high in sodium!
So how do we find or make healthy salads when eating out or at home?
* Eat salads made of leafy greens. We need lots of greens in our diets, and iceburg lettuce is lacking those green nutrients that we need.
* Add lots of other raw vegetables, sprouts, cooked or sprouted grains or beans, etc. to increase the vitamin, mineral, and fiber content.
* When eating out, use the balsamic vinegar and little bit of olive oil rather than a dressing. Or if your salad comes with a packet of dressing, choose a vinegrette and only use 1/3 - 1/2 of it. Be ware of fat-free dressings as they are filled with sugar and many unhealthy fillers.
* Make your dressings if/when possible. Choose olive oil and water rather than straight oil, and use fresh lemon juice, balsamic vinegar, or unprocessed apple cider vinegar with seasonings.
* Use "Real Salt" or some other high mineral salt instead of pure sodium.
* For a quick yummy dressing for almost any green salad, use this recipe:
3 Tbs. fresh lemon juice (or apple cider vinegar)
2 Tbs. olive oil or flax oil
1/2 tsp. garlic powder
1/2 tsp. Real Salt
Just stir this together and drizzle on the whole salad and toss just before serving! Yum! Healthy choice!
For more great healthy super salad recipes, see http://erleentilton.com/store.htm for your copy of "Simple Super Salads".
Have a great healthy salad day!
Erleen Tilton
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
Wednesday, August 15, 2007
Nuts Know How!
Great News!!! The U.S. Food and Drug Administration has determined that eating nuts such as walnuts and almonds on a regular basis may be a way to reduce cardiovascular disease as well as promote weight loss.
A handful of raw almonds plus other good raw nuts and seeds (pumpkin, sunflower, sesame) eaten daily are highly nutritious and beneficial to the body.
If you soak your nuts first - even 30 minutes, but preferably a few hours - they are more easily digested and the nutrients better absorbed by the body. You can even soak nuts in advance, then keep fresh for later, by simply freezing them and bring them out as yummy additions to fresh salads, whole grain cereals, or home-made ice cream.
Raw walnuts and almonds eaten daily benefit our bodies by:
* lower high cholesterol levels
* improve cardiac function
* reduce the risk of coronary heart disease
* improve nutrition in the diet so consumers eat less
* provide the body with essential omega-3 oils
Raw nuts are high in:
* vitamins
* minerals
* protein
* fiber
* good fats for the body
Roasted nuts on the other hand are not good for our bodies. Once nuts are roasted, the structure in the nut completely changes, the fat separates, and it is not recognized as a source of nutrition.
Raw Vs Roasted Challenge
Try this test and see the nutritious benefits of raw nuts for yourself:
1) Place 1 cup water in the blender with a handful of raw nuts. Blend for at least one minute. What you will get is nutritious nut milk.
2) Place 1 cup water in the blender with a handful of roasted nuts. Blend for at least one minute. What you will get is brown water and if you let it set for a while, the oil will separate and come to the top.
We want our bodies to have all the benefits of the raw nuts not the unclean roasted nuts. So remember your nuts know how and...
Eat nuts RAW! Don't over do it, and they will be nutritious to your body!
To learn about more great foods to improve your health, take advantage of my special offer at: http://erleentilton.com/special2.htm
For your best health,
Erleen Tilton
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
Thursday, August 09, 2007
SPROUTED QUINOA-PISTACHIO SALAD
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
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
Wednesday, August 01, 2007
Key Steps to Being Fit and Trim Naturally
Climbing the ladder of successful weight management is often a very challenging issue in today's society. Most of us have truly been raised on the principles of good nutrition, yet when it comes right down to it, if something tastes good, if it's on this week's sale ads, or is served in a restaurant or fast food stand, we forget about nutrition principles.
There are so many available foods at our fingertips, and because we are generally a social people, these foods are placed before us continually whether they will do us good or not. We have a tendency to overeat - basically because there is so much available, and also because our bodies are not satisfied with the low-nutrition content of foods we are eating. As with anything else, there are steps to successful weight management, and if you learn these principles, you will find permanent success.
1) The first key step is utmost important. We all seem to want a permanent change with our weight, yet we only consider temporary changes in our diet. Permanent weight management ultimately means a permanent change in our diet. It means letting go of bad and unhealthy habits and adopting new, healthy habits that will last a lifetime and bring lifetime success, not only in our weight, but in our overall health as well. So here and now, decide if you are ready for a permanent transition toward what you really, really want in your weight and health. If you can only consider a temporary change, you can expect only temporary results.
2) Understand that in eating foods there is a difference between wants and needs. What the taste buds want, is usually not what the body needs. Think about this. Food is only in the mouth 10-20 seconds, yet in the body for 24 hours - or more if it goes to the cellular level. So does it make sense to always be pleasing the tastes buds with "wants", or should we instead consider eating to please the body with its "needs"?
3) The dictionary defines food as something that "provides nourishment, strengthens, builds, promotes health". Think about all the different foods you eat or are most often found in the grocery stores. Can cake mixes, candy, potato chips, soft drinks, pastries, deserts of all kinds, etc. provide nourishment, strengthen, build, and promote health for the body? If they cannot, what are they doing instead, and can they truly be called foods?
4) There are two difference types of foods. One kind of foods comes almost straight from nature such as: raw fruits and vegetables, raw nuts and seeds, dry grains and beans. These foods are high in nutrition and fiber, and have a great balance of protein and carbohydrates (the kind that we need). These foods nourish, cleanse and energize the body. Processed foods are quite the opposite. These "so-called foods" are high in calories, fats, and salt, and are greatly lacking in nutrition and fiber. Thus, they clog, pollute and toxify the body creating sickness, disease and 0besity. Look at your diet and analyze the kinds of foods you are eating overall. Are they working for you or against you?
5) Take an inventory of your kitchen. This can honestly be an eye opening experience for you. With each food item, ask yourself: "Are these foods what my taste buds want, or what my body needs? Are these foods working for me or against me? Are these foods from nature or from man's creation of processing? Will these foods nourish and energize my body, or will they clog and de-energize me?" Then discard foods that provide no benefits. Don't feel guilty about doing this! They are better off going in a garbage can than in your body. Don't feel you need to pass them on to the neighbors either. They don't need them any more than you. Throw them in the garbage can where they belong, then commit to not buying any more of them.
Consider the principles above and how they will affect you when applied. You will begin to see that there are foods that love you, and there are foods that harm you. Eat those that love you, nourish you and promote good health and cleansing.
A great tool to keep you on track, is the Healthy Permanent Weight Management 3-CD series. These will give you complete information on how to start today being fit and trim forever. Get your set now at: http://livingahealthylifestyle.com/cds.htm .
For your best health,
Erleen Tilton
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
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
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
Tuesday, July 17, 2007
Eating for Nutrition not Taste!
I love this quote by Michael Eades M.D. and Mary Dan Eades M.D., authors of Protein Power:
"The medical problems that confound us today will probably amaze scientists in the twenty-first century as they puzzle over why we medical pioneers of today were unable to reach out and grab the obvious, why we were so advanced in certain areas of medical treatment yet so abysmally deficient in others. Why, they may ask, could our surgeons perform open-heart surgery so skillfully as to make it a routine operation while at the same time our nutritional experts couldn't determine the optimal diet for preventing most of the problems necessitating that procedure? Why spend so much time and effort developing complex surgical techniques and other wondrous medical procedures that prolong the life of the diseased body for a few months or, at best, a few years instead of focusing on nutritional changes capable of prolonging healthy life for decades? Why can't we see the big picture?"
Interesting! Nutrition is what it's all about! The human body needs nutrition - plain and simple - for real health. And if you want a healthy body, you must learn to eat for nutrition and not taste.
Often, when trying to encourage others to eat new or simple foods, I hear: "Oh, that tastes nasty!" Just think about it: food is usually only in the mouth from 5-15 seconds, yet in the body for up to 24 hours (or months if it goes all the way to the cellular level). So does it make sense that you would eat foods only for taste?
If you will notice, marketers get buyers hooked on the tastes of 1) sugar, 2) salty, or 3) buttery (creamy, rich, etc.). So if it's not sweet, salty or buttery, most tend to think the taste is flavorless. The truth of the matter is that most wholesome foods have their own rich flavor that we often overlook if our taste buds are geared to sweet, salty or buttery. So how do you eat for nutrition not taste?
1) Enjoy the flavor of raw foods just by themselves. You don't really need to salt the cucumbers or tomatoes, or dip all veggies in a dip, or dip fruits in sugar or fruit dips. They have great flavor just by themselves. Try eating them alone!
2) Steamed or cooked vegetables, baked potatoes or sweet potatoes are often piled high with butter, sour cream, seasonings, and much more. Maybe a little salt and spicy seasoning (pepper, hot red pepper sauce, Spike, seaweed granules, etc.) can be added, but all of the fats are really unnecessary.
3) Learn to eat nuts raw - no salt, no roasting, no added fat. They are much healthier that way.
4) Desserts, pastries, candies, sodas are addicting. Get out of the sugar trap by eating raw fruits, raw nuts, whole grains, and foods high in antioxidants. These will naturally be more satisfying and filling, and actually relieve your cravings for sweets.
5) Omit fried foods and processed foods. So many people are 0bese because their diets consist of high fatty foods. You don't need them. Choose raw, baked, or lightly steamed foods instead.
In summary, enjoy the taste of wholesome foods that are as close to nature as possible. As you do, you will become accustomed to these foods and acquire a taste for real nutrition!
At the Health Retreats, the focus is on the importance of nutrition and preparing great quality nutritious meals. If you have not attended a retreat yet, this is a life changing experience and is where you will learn all about how to enjoy living a healthy lifestyle.
The Couple's Health Retreat is only offered once a year and is coming up right away. Don't delay and reserve your spot now at:
Couple's Health Retreat: http://erleentilton.com/healthretreatC.htm
Women's Health Retreat: http://erleentilton.com/healthretreat2.htm
For your best health,
Erleen Tilton
"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
Wednesday, July 11, 2007
Great Lunch Ideas!
Do you want some quick, cool, and nutritious lunch ideas? Lunch is something we often catch on-the-go! There are a lot of great foods that can be prepared for lunch other than just making a sandwich which can get old after a while. Here are some quick, cool lunches that you may want to try. Remember, the best things in life may require a little bit of time, so take time out for the best!
Lunch Ideas:
1) Fresh vegetable sticks (celery, carrots, cucumbers, bell peppers) and dip: Guacamole Deluxe, Tofu Veggie Delight (recipes below), or Hummus
2) Rice Cakes with: Guacamole Deluxe, Tofu Veggie Delight, or Hummus
3) Whole grain bread sandwich: sliced avocado, tomato, alfalfa sprouts, kale or lettuce, pan fried sliced tofu
4) Big green salad including a variety of: lettuce or other greens, cucumbers, carrots, sprouts (alfalfa, lentil, sunflower, quinoa, etc.), bell peppers, raw nuts and seeds(pumpkin, sesame, sunflower), cooked beans, and cooked or sprouted whole grains.
5) Fresh steamed vegetables, raw nuts, and a green salad or fresh cut veggies.
.... more great recipes from the Healthy Leaner Lifestyle series!
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
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?
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
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
Wednesday, May 16, 2007
MEXICAN RICE SALAD
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
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
Thursday, May 10, 2007
I Want to Eat Healthy, Where Do I Start?
Healthy eating is often desired, but just knowing where to start is often hard. Here are a few short suggestions to get you started on your road to living a healthy lifestyle - eating better, feeling better and acquiring the weight you desire.
1) Change the place you shop! Really, this is one of the biggest, most effective steps you can take to make significant changes in eating better. There are a number of great health markets available now and they are becoming more popular. Even though healthy foods may be a little more expensive, they are higher in nutrition and quality. However, you should still always read labels to insure you are getting good quality foods.
2) Incorporate raw foods in every meal, every snack, and everything you eat. Raw foods are high in nutrition, low in calories, and aid good digestion. Fresh fruits do not combine well with most other foods, so fruits are best eaten in the morning combined with raw nuts, whole grain cereals, and smoothies (with raw nuts, soy milk, and even veggies). Do not eat fruits for dessert
- they will only ferment in the stomach. A large portion of raw vegetables should always be served at lunch and dinner - more than just a carrot stick or two. We need lots of greens and other vegetables, plus raw nuts and sprouts which are full of vitamins, minerals, protein, and fiber of which we need.
3) Stick to whole grains as much as possible. Especially if you are trying to loose wei*ght, omit flours from your diet and the weight will drop off easily and naturally. Yes, breads and pastas can be replaced with a variety of whole grains (millet, quinoa, amaranth, barley, brown rice, etc.) by adding them to your salad. Eat them for breakfast if raw fruits and nuts aren't filling
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
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
Monday, May 07, 2007
On-The-Go Healthy Foods!
At every time of the year, there are all kinds of on-the-go activities constantly. Most all these activities require food preparations or picking up something quick to take along.
As you do this, think about this quote by Michael Eades M.D. and Mary Dan Eades M.D., authors of Protein Power: "The medical problems that confound us today will probably amaze scientists in the twenty-first century as they puzzle over why we medical pioneers of today were unable to reach out and grab the obvious, why we were so advanced in certain areas of medical treatment yet so abysmally deficient in others. Why, they may ask, could our surgeons perform open-heart surgery so skillfully as to make it a routine operation while at the same time our nutritional experts couldn't determine the optimal diet for preventing most of the problems necessitating that procedure? Why spend so much time and effort developing complex surgical techniques and other wondrous medical procedures that prolong the life of the diseased body for a few months or, at best, a few years instead of focusing on nutritional changes capable of prolonging healthy life for decades? Why can't we see the big picture?"
Nutrition is always important and many of us stumble when it comes to the on-the-go foods because though they are quick to grab, most are deplete in nutritional value. But this is the time that we need optimum nutrition to satisfy our hunger and thirst.
Here are some great snack foods to grab on a moments notice:
* Apples, bananas, oranges, etc. always come prepackaged and, if on hand, can be quickly added to any lunch box or basket.
* Raw nuts such as almonds, walnuts, pine nuts, cashews are great snack nibblers. Remember that if they are raw, they go into the body as nourishment, while if they are roasted, they go into the body as high calorie, fat items.
* Trail mixes consisting of raw nuts and dried fruits can come in a variety of combinations, always yummy to snack on.
* Fruits roll-ups, dried fruit snacks and such (which should be just fruit) are also great to have.
* Popcorn can be popped for a great treat. Hot air popped corn is best (avoid micro-waved corn for many reasons). If popped with hot air, it is much lower in calories, and won't have near as much fat or salt added as other methods.
* Rice cakes and whole grain crackers with healthy veggie dips and spreads are a great snack to take along.
* Don't forget all the wonderful fresh cut veggies with dips, hummus, etc. Veggie platters and dip is always a great party dish to take along and is one of the first things to be consumed. Everyone likes veggies and dips!
* Whole grain and live food snack bars are great, containing high nutrition and low calories. Many market varieties are just the opposite which can be high in sugar, fat, calories, and unhealthy whey protein.
* Remember too that you can plan ahead for great snack drinks. Pure water, raw fruit juices and green drinks are very satisfying in quenching the thirst.
There's a lot out there that's just poor foods, but there is so many great foods that provide good nourishment. On-the-foods can be good nutritious ones, we just have to plan and think nutritiously!
If you need more ideas and would like a quick-start program for healthy eating, the best way I know how to guide you through this process in an easy step by step, hands-on procedure at the health retreats. Check out the event that best suits your needs now, and don't wait to sign up because the slots do fill up fast:
Women's Health Retreat: 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
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
Thursday, May 03, 2007
Why Cleansing is so Important for Your Health!
Yes, as it is that time of year when the house needs a thorough spring cleaning, it's also a great time to do some internal body spring cleaning. Just as the dust and clutter builds up in the corners and closets, our bodies over time build up with toxins and pollutants that do and will affect the state of our health. So a great spring cleanse is very beneficial.
So how does one cleanse?
1) a) A liquid fast is an excellent way to cleanse the blood and lymphatic system. This can be really effective for 3-6 days and you will feel so good afterwards. Liquids such as distilled water, lemon juice in water, vegetables broths, raw vegetable juices (from carrots, celery, greens, beets, etc.), and raw fruit juices (apple, citrus, grape, etc.) will help neutralize poisons in the bloodstream and will stimulate the cleansing functions of liver, bowels, and kidneys. Always make sure you are drinking lots of water in between the different juices, especially if you feel bloated. Bloating is a natural occurrence when the body is trying to cleanse faster than it is, so make sure you are getting plenty of water.
b) For an easier, more extended fast, try this: From the time you arise until dinner time, eat nothing, just drink: raw vegetable juices (especially green drinks), raw fruit juices, and lots and lots of pure water. Then eat a cleansing meal consisting of a green salad, cooked or sprouted beans or grains, maybe a baked potato or steamed vegetables, etc. Omit meats, milk, and all processed foods. Do this for at least 7-14 days.
c) Herbs such as cascara sagrada, echinacea, garlic, and dandelion are excellent to take during this period.
2) Enemas or colonics are definitely a benefit on at least a yearly basis. Cleaning the colon is like cleaning the scum out of a trash can or toilet. There is obviously a build up of debris after months and years, and it is so beneficial to get right to the source and pull the plug! Yes, get an enema bag and fill your colon 5-6 times with a warm water solution with a ½ cup apple cider vinegar or lemon juice to 2 quarts of water (that is - while laying on your right side, fill the colon, wait until you feel the need to expel, then expel and repeat).
3) Saunas or Epsom salt baths are both great ways to cleanse the skin through the pores. For an Epsom salt bath, add ½ cup Epsom salt to very warm bath water. Adding peppermint and eucalyptus essential oils doubles the benefits. You won't want to get out of the bath tub, so stay as long as the water is warm and enjoy the cleansing!
4) As always, to cleanse the lungs, exercise daily and take several deep breathing cleansing breaths to keep the lungs strong and clean. Don't exercise on a busy street where you are breathing toxic automobile fumes, but get out in the open mountain air when ever possible. Then concentrate on always breathing clean air. Don't use toxic chemicals or breath in those type of environments that have toxic pollutants.
Energy comes from having a clean system which is one reason why cleansing is so important! But also, when we are clean internally we can be free of sickness and disease, and have the health and energy to do what we desire in life. Cleansing is also a vital part of having natural wei*ght management. For more information, get the Healthy Permanent Wei*ght Management 3-CDs at: http://livingahealthylifestyle.com/cds.htm .
Enjoy a good spring cleanse, this year and every year!
For your best health,
Erleen
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
Wednesday, March 21, 2007
Great Dinner Recipe: Black Beans Over Rice
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 .
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 .
Tuesday, February 27, 2007
How Much Protein Do I Need?
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
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
Wednesday, February 21, 2007
Nutrition and Nuts!
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
"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
Thursday, February 15, 2007
Antioxidants - the Why and What?
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
"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
Tuesday, February 06, 2007
Do You Know Your pH?
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
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
Subscribe to:
Posts (Atom)
