Have You Had Your 3 Apples Today?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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