Health and Nutrition For You

Nuts: You Pick - Nutrition or Fat!

2006-08-11T10:43:00.000-07:00

Most people are confused about whether nuts are good for you or not. Most would rather snack on chips all day rather than nuts because "nuts are too fattening". If you are confused, then take a look at this and it should help you choose nuts that either are nutritious or fattening.

Raw nuts are high in vitamins, minerals, protein, fiber and fat. But we do need fat and this is one of the good fats that is usable to the body. A handful of raw almonds daily, plus other good raw nuts and seeds (pumpkin, sunflower, sesame) are highly nutritious and beneficial to the body. If you soak your nuts first - even 30 minutes, but perferably a few hours - they are much more easily digestible.

Roasted nuts on the other hand are the problem. Once nuts are roasted, the structure in the nut completely changes, the fat separates, and it is not recognized and a source of nutrition, but a toxic fat. Plus, roasted nuts usually have fat added to them in the roasting process that increases the calorie count as well as the toxic fats.

If you want to see the difference with your own eyes, try this test and see 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) Now place 1 cup water in the blender with a handful of roasted nuts. Blend for at least one minute. What you will get is dirty brown water and if you let it set for a few minutes, the oil will separate and come to the top.

This is the way in which your body will utilize them as well - as a nutritious milk or a dirty brown liquid with toxic fat!

Eat nuts RAW and they will be nutritious to your body!

How is Your Digestion?

2006-07-18T22:22:00.000-07:00

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

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

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

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

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

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

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

Think Health! Think Green!

2006-06-27T14:54:00.000-07:00

I read an advertizement a while back that said, "Think green". If we only knew how many benefits come from eating greens, we would definitely eat them more often and raise our children on lots of greens too. Raw greens provide natural enzymes for better digestion, many trace minerals and vitamins, fiber and more.

Also note that many greens are complete proteins. Disagree? Think about a cow and what she eats to product those hundreds of flesh proteins: alfalfa hay or fresh field greens, plus some grains on occasion. Small children should be introduced to greens (especially diluted fresh vegetable juices) while young to get their taste buds accustomed to the flavor as well as the body's needs for greens.

Here are some suggestions for adding more greens to your diet:

1) Make morning smoothies with fresh or frozen fruits, soy or nut milk, raw or soaked almonds, and fresh alfalfa sprouts!
2) Lunch is a time for great one-meal salads: mostly a variety of rich greens, a variety of other raw cut vegetables, sprouts (alfalfa, clover, radish), avocado, cooked or sprouted whole grains, etc. with a good vinegar/oil dressing.
3) Dinner is never complete without a good green salad.
4) Dinner can also include a lightly steamed green vegetable such as: broccoli, asparagus, Swiss chard, collards, peas, sweet beans (green soybeans), green beans, etc.
5) Fresh vegetable juices are great any time of day. If needed, dilute with half water for best digestion. Juice carrots with celery, zucchini, alfalfa sprouts, Swiss chard, collards, spinach, or a variety of other greens.
6) A high fiber-protein-nutrition drink that is good as a breakfast drink is: water, one or two greens (Swiss chard, kale, collards, spinach, etc.), an apple, raw almonds, etc. Blend in blender until pureed and dilute to taste.

Enjoy greens! They are good for you and add so many great benefits to the body!

Changes for our Best Health and Wellness!

2006-06-06T10:40:00.002-07:00

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

All of us want better health, but few of us are willing to make a change permanently. We sometimes make temporary changes, but remember that temporary changes means temporary results. If we really want permanent results, we must make permanent changes.

So, what result would you like?
Are you willing to make a permanent change to reach your permanent result?
What are you willing to give up permanently?

When young, I often said that I could never give up sugar. But when I was put on my whole foods diet that omitted sugar, I gave it up permanently and forever. It was much easier than I thought. It was actually just a mindset. After I made the decision to do it, it was easy to do.

So name your weaknesses, state the results you want to achieve, and make the changes! Usually it will start with goals in healthy eating and seeking foods high in nutrition, and getting on a good fitness program - even if its just walking/jogging every night. But make the change and do it permanently!

Proteins and Fats: Which Food Have What?

2006-05-23T14:37:00.000-07:00

Most of us have grown up thinking we need a complete protein every meal of the day, and we have been taught that in order to get that we need to eat meat and drink milk. However, other foods do have protein and you might be surprised at the comparision of proteins as well as the fat content in these different foods:

Alfalfa sprouts, (1/2 cup) - 2.5 grams protein, .3 grams fat
Beef, ground (1/4 lb) - 21 grams protein, 18 grams fat
Black beans (1/2 cup) - 7.6 grams protein, .4 grams fat
Chicken breast (1/4 lb) - 19 grams protein, 4.8 grams fat
Egg (one) - 7.2 grams protein, 7 grams fat
Fish, cod (1/4 lb) - 19 grams protein, 1 gram fat
Lentils, cooked (1/2 cup) - 9 grams protein, 0 grams fat
Milk, skim (1/2 cup) - 8.35 grams protein, .3 grams fat
Milk, whole (1/2 cup) - 8.5 grams protein, 4.8 grams fat
Millet, dry grain (1/2 cup) - 11 grams protein, 3.4 grams fat
Shrimp (1/2 cup) - 15 grams protein, .7 grams fat
Tofu, firm (1/2 cup) - 10 grams protsin, 4 grams fat

Though this is a rough comparison of just a few foods, it should give you an idea of the protein and fat content of foods and just what you are getting from what you eat.

It's Your Health, Your Body!

2006-05-16T10:45:00.000-07:00

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

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

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

Foods for Good Digestion!

2006-04-12T10:39:00.000-07:00

Are you one of those people who suffer with indigestion? Well, here are some things to think about:

Eat more raw fruits and vegetables. Fruits are best eaten at breakfast and mid-afternoon, as they do not digest well with heavy proteins and starches. Eat a large portion of raw greens and other raw vegetables for lunch and dinner.

Celery is particularly a good vegetable for aiding digestion. Eat 1-2 stalks with your meal to improve digestion. Especially, if eating any type of beans, celery is helpful to make you feel better and less gassy.

Sprouts are also good, especially alfalfa sprouts. Add them to all kinds of salads, wraps, sandwiches, etc. Good for you, and good for digestion!

Healthy Eating Whole Grains!

2006-03-14T14:00:00.000-08:00

Here are a couple of my favorite whole grain recipes that I thought you'd enjoy!

TABBOULEH
(a Middle East favorite salad, loved by many throughout the world)

1½ C. cooked Cracked Wheat Cereal (or use cooked or spouted quinoa)
2 large tomatoes, diced
½ C. finely chopped fresh mint (I prefer cilantro)
½ C. finely chopped fresh parsley
6 green onions with tops, chopped
2 Tbs. olive oil
¼ C. lemon juice
¾ tsp. salt
¼ tsp. garlic powder
pinch black pepper

In salad bowl, combine wheat with chopped vegetables. Mix oil, lemon juice, and seasonings; stir into salad. Serves several. Yummmmmmmy!

RICE PUDDING

4 C. cooked brown rice (or cooked millet or quinoa)
1 C. raisins (less if desired)
3½ C. milk (any kind)
3 Tbs. cornstarch or arrowroot powder
2/3 C. fructose or honey
2 tsp. vanilla
½ tsp. ground cinnamon
½ tsp. ground nutmeg or cloves

If rice has not been precooked, add 1 1/3 C. brown rice to 4 C. boiling water and simmer on medium for 30-35 minutes. Toss rice with raisins in buttered baking dish. Combine 2 C. milk with remaining ingredients in blender bowl, and blend until smooth; add remaining milk and pour over rice. Bake approx. 1 hour at 350°.

These two are some of my favorite recipes - both from Enjoy Nature's Harvest which is available on the right at Great Health Books!

Whole Grains for your Health!

2006-02-07T14:15:00.000-08:00

According to the news on the radio today, whole grains can prevent or lesson the chances of heart disease, diabetes, cancer and more. Why?

* Whole grains are high in fiber, one of the highest sources when cooked whole or just sprouted
* Whole grains are low in calories and fat, and they have a great carb balance (the kind of carbs we need for fuel, energy and system functions)
* Whole grains are high in nutrition, providing the vitamins and trace minerals that are naturally what are bodies need
* Whole grains are filling and satisfying, and will take the place of empty food cravings if we eat them consistently
* Whole grains work with the body to nourish and cleanse, as opposed to the processed foods that work against the body to clog and polute the system

Whole grains come a huge variety. If you don't like one, try others: millet, amaranth, barley, brown rice, oat groats (whole oats), quinoa, kamut, and spelt are just a few that are wonderful and not as common as wheat and rye. Eat them as a cooked cereal for breakfast, topping on salads for lunch, and in a variety of dishes for dinner. Incorporate them in your meals someway consistently and enjoy the great benefits of a healthy, more energized physical body that will last longer!!

Fats Can Help You Loose Weight!

2006-01-17T13:27:00.000-08:00

Have you even thought that fats can help you loose weight? Here are a couple of ideas that support this fact:

1) Fats from food sources that actually feed your body with its intended nutrtional content, do provide energy and promote weight loss. Examples of this is raw nuts and seeds which provide great nourishment and protein, as opposed to roasted ones which provide the separated "fat".

2) Lecithin (derived naturally from soybeans) is a like a concentrated fat which breaks down cholesterol in the body, thus promoting weight loss. Substitute it for the oil in recipes which is much lower in calories and fat grams, and has the great benefits as well. Enjoy Nature’s Harvest cookbook has many examples of how to use liquid lecithin in recipes in place of oil.

Fats can be good for you. Your choice of fats is the key!

Raw Almonds for your Health!

2006-01-11T16:34:00.000-08:00

The new Men's Health magazine has a little blurp about almonds, saying "Keep a Bag of Almonds in Your Desk for a Snack". Raw almonds, not roasted, are one of the healthiest snacks you can find. They are full of vitamins, minerals, and protein, and the kind of fat we need. Almonds, as is said, can lower your cholesterol levels which may help in reducing the risk of heart disease.

My purse, car console, and grab bag are always filled with plenty of raw almonds. It's amazing that something so simple as this can be so satisfying to the hunger and fill the cravings for less desireable foods - especially when you are on the go! So get some bags of raw almonds and put them where you will reach for a snack first!

Setting Healthy Goals After the Holidays!

2005-12-27T14:52:00.000-08:00

In our world travels, one of our favorite visits has been to Europe during the Christmas season. Interestingly enough, we not only were able to see how the different European countries observe the Christmas season, but were able to enjoy their traditonal foods, events, and listening to Christmas music continually until December 31 on all the intercoms. I observed too, that most Europeans walk or bike a lot, and their diets consist of mostly basic foods, so there are not very many overweight people.

It is a great time of year! So now what? On to the new year and what the new year will bring. A new day, new week, new month, and new year are all times to set new goals and do just a little better. And that's really the key. Many people set new year's goals, but forget about them after a few weeks. The key is dividing the big goals down into monthly, weekly and daily goals as well.

So what is your most wanted health goal(s) for 2006? Is it for a new desired weight, or a specific permanent change in certain eating habits, foods, or pit stops? Set a goal for the year, and then, without fail, set monthly, weekly, and daily goals throughout the year to help you achieve it - and you will!

Make health and good eating a priority! Your body will function better and last longer, truly!

Enjoy the Holidays with Healthy Eating!

2005-12-16T10:01:00.000-08:00

The Christmas season is one of my favorite times of the year - as it is for many others. I love the excitement, the opportunity to give and focus on others, and I also love the socials, programs, parties and family gatherings.

As foods and parties seems to go together, it's time to think about healthy eating - which is really possible. I do have many wonderful recipes for healthy holiday eating - one of which I will share with you now.

GINGERBREAD

1/3 C. oil
2 eggs
2/3 C. honey
2/3 C. molasses
3 1/4 C. fresh ground soft wheat flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. ground cloves
2 tsp. ground ginger
1 Tbs. ground cinnamon

Mix all ingredients together and beat until smooth. Spoon into two medium lecithin/oiled loaf pans and bake at 350º for approx. 35-40 minutes. Slice and serve with whipped cream, if desired. Makes 2 medium or 4 small loaves.

Take advantage of more great holiday recipes in my 31 Favorite Holiday Recipes booklet with my Special Holiday Offer here !

For Better Health, Study Says 3 Apples a Day!

2005-10-12T15:10:00.000-07:00

A few days ago, there was a news report that said not only "an apple a day keeps the doctor away", but its 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.

So here's something to consider:
Breakfast - an apple sliced and spread with raw almond butter
Mid-morning snack - another apple
Mid-afternoon snack - an apple sliced and spread with raw almond butter

Give it a try - 3 apples a day for better health!

Drink Water for Your Health!

2005-10-06T17:15:00.000-07:00

Drinking good pure water is such an important part of good health. Foods are for nourishment, water is for cleansing. People drink all kinds of things throughout the day, and they may be a good percentage water, but like the saying goes, "If its not water, its not water!" Juice is not water, milk is not water, soft drinks, tea, alcohol, or gatorade is not water either!

Even though the best water is distilled, even tap water is better to drink than most other drinks that actually pollute our systems. The water formula is this: divide your body weight in half, and that's the number of minimum ounces you need to drink daily. Any other drink is in addition to that. Now that doesn't mean guzzle it down by the quarts. It is actually better to drink 8 oz. on the hour than to drink 16 oz. or more every 3-4 hours.

Learn to enjoy just good pure water! It's the best way to cleanse out toxins and can even help with weight loss by getting rid of the excess we don't need. Just drink water!

Let Your Body Talk to You!

2005-10-03T16:04:00.000-07:00

Have you ever thought about your body talking to you? Your body does talk to you in the way you feel, as well as giving you many signals. For instance, when you get finished eating, how do you feel? Do you feel energized, light, satisfied, nourished? If so, your body is telling you that what you ate was probably good for you. How about if you feel tired, sluggish, weighted down, lazy, unsatisfied? If so, then your body is telling you that either the foods are empty nutritionally, and/or are requiring too much of your energy to digest the food properly!

Your body will give you certain signals when not eating foods with enough nutritional content in them. When you get sick or experience disorders and disease, you may just kick it off as something that just happened upon you or came by heritary means, rather than accepting the thought that it was in direct consequence of your eating habits.

Our foods are our fuel! So ask yourself what kind of fuel you are putting into your body? Is it fuel that energizes, recharges, and gives your body maximum benefits? Or do you treat your body like a garbage pail, dumping all the garbage into it that happens to come your way or seem convenient?

Let your body talk to you! Then, listen to your body! Give it premium fuel for optimum and long lasting benefits by feeding it pure wholesome foods! Your body will thank you for doing it!

Raw Fruits and Vegetables for Natural Weight Loss!

2005-09-26T21:57:00.000-07:00

There are several tips that when understood and applied can really be effective in helping people loose weight, and feel healthy. One of those very important tips is simply eating more raw fruits and vegetables. There are several reasons this is so effective:

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

It is interesting as I teach and watch people, they don't seem to feel a need to increase their fruits and vegetable intake, but once they do, they are so surprised at how much weight they loose without doing much else, and how much better they really feel!

Try it! Eat more raw fruits and vegetables for your health!

Is Dairy Milk a Healthy Choice?

2005-09-22T15:31:00.000-07:00

I found a quote a little while ago from a Dr. Mercola (see mercola.com) who states, "Pasteurization is a destructive process that changes the physical structure of the fragile proteins in milk (especially casein) and converts them into proteins your body was never designed to handle - and that can actually harm you. Additionally, the pasteurization process virtually eliminates the good bacteria normally present in the milk and radically reduces the micronutrient and vitamin content of this healthy food."

Dairy milk is not as nutritious as we may have been taught. It is really not meant for human consumption. It is meant for baby calves. The pasteurization process, as mentioned above, makes it unusable to the body, and is actually a poor source of usuable calcium.

Our best sources of calcium come from leafy greens. If you don't believe me, look at a cow out to pasture all day long. Grains, beans, sprouts, raw nuts and seeds are also excellent sources of good usable calcium for the body. We need to eat these healthy foods. Not only are they high in calcium, but also in iron and other vitamins and minerals, fiber and are over all great sources of nutrition.

So do you want milk? Go for the soy milk, rice milk, or almond milk! Just think about it! Would you rather get your milk by nursing from a cow, or from a bean, grain or nut? The latter makes much more sense!

Raise Your Energy and Vitality!

2005-09-19T14:13:00.000-07:00

Many of you may know T. Harv Eker, the author of the Secrets of the Millionaire Mind. Here is a blurb from one of his recordings that I heard today:

"Want to make some more money?
* Get yourself in shape!
* Raise your energy!
* Raise your stamina!"

If people would understand that if they would take 45-6o minutes each day to work out and exercise, it would increase their capacity to be more productive, especially in the afternoon hours. The better you feel and the healthier you are, the more you can accomplish!

Eat good high nourishing foods!
Drink plenty of good clean water!
Make exercise time a priority!
You will see and feel the benefits!!!

Is Healthy Permanent Weight Management for you?

2005-09-08T12:27:00.000-07:00

Many of us today struggle with our weight. We have tried all kinds of diets that do not work, we may even loose weight only to gain it back plus more, there are all kinds of fad diets out there, and sometimes it can be so confusing of what really works.

The key to Healthy, Permanent Weight Management is actually quite simple though if we understand the principles, then live them. Living the principles is the key to a happy, healthy, successful lifestyle.

If your would like to know all the secrets to obtaining your desired weight easily and naturally, then the Healthy Permanent Weight Management 3 CD series will start you on your road to success.

Here are a few tips to get you started:

1) Begin your day with raw fruits and raw nuts.
2) Use whole grains – not processed flours and cereals, and greatly minimize even whole grain flours. Eat the whole grains, cooked or sprouted.
3) Enjoy salads for lunch: mostly raw vegetables with added whole grains, raw nuts, and dressings that contain cold pressed oils, olive oil, flax oil and other good ingredients.
4) Eating 5 small meals is better than eating 3 big meals (or 3 medium meals and 2 nourishing shacks). Don’t stretch the stomach.
5) For snack time, eat raw fruits or vegetables and a few raw nuts; for desserts, try a few raw almonds .
6) Rely on most of your protein from the legumes (bean family) and raw nuts.
7) Rely on raw greens, raw seeds and nuts, and beans for the best sources of calcium.
8) Center your menus around raw fruits or vegetables, sprouts, whole grains, legumes, raw nuts and seeds for lowest calorie intake and highest nutritional value.
9) Drink lots of water daily, atleast half your body weight in oz. of water. Omit all other drinks.
10) Exercise daily in equal time that you take time to eat: eating time = 60-90 minutes, exercise taime = 60-90 minutes, DAILY.

As you listen to the CDs, you will gain a greater understanding of these principles and how this simple way of eating will help you achieve the permanent success you desire.

All orders before Sept. 15 are discounted to $49.00. After that, the retail cost is $59.00. So order your set here today, and enjoy your success of Healthy Permanent Weight Management!

Money Back Guarantee: If after listening to the CDs and 30 days of trial, if you are not 100% satisfied you can return the CDs with a full refund. No questions asked! Now is the time, and you have nothing to loose except pounds. Order today!

Lentils: Simple, Nutritious and Delicious

2005-08-26T13:43:00.000-07:00

Lentils are one of the legume, or bean, family. However, they are very different in many ways. They are flat, they come in different colors (red, brown, yellow), they cook up faster than other beans, and they are one of the best legumes to sprout and here is why. All of the beans can be sprouted (provided they are alive - fresh), but most do not digest well without being cooked first.

Lentils, on the other hand, can be sprouted and eaten fresh. They provide great nutrition - being high in protein, calcium and other vitamins and minerals - they are crunchy and really delicious in salads, in wraps and pita pockets, and in other sandwiches.

Anyone can sprout lentils and here's how. In a pint jar, soak 1/2 cup dry lentils overnight in distilled or filtered water. Top with a sprouter lid, or some kind of mesh cloth - even a section of women's nylons - banded around jar neck. Drain, rinse, then rinse and drain well 3 times daily for 4-5 days. Rule of thumb: rinse at meal time when you are in the kitchen anyway. Without good drainage, sprouts are prone to spoil more easily especially in humid weather, so make sure to rinse well and drain well.

Now add these to your favorite salads and sandwiches. Enjoy!

For more complete information on sprouting, purchase your copy of Enjoy Nature's Harvest cookbook. See Great Health Books link on the right.

Simple, Easy, Nutritious Dinner Ideas

2005-06-15T13:49:00.000-07:00

Dinner is a great time to gather as a family and enjoy a great tasting meal together as you review the activities of the day. Often times, the preparations are over whelming and we tend to just slap something fast together to get the job done.

One of the best ways to have a great successful, healthy dinner is to plan ahead. Make a schedule for the week, then plan accordingly and meal preparations will come together more easily. A simple plan will help you to prepare anything ahead of time that will save you initial preparation prior to the meal. Here are some simple ideas that are good for you too.

Dinner:
1) Layered Taco Salad - each one can layer on plate: corn chips, cooked pinto beans, diced avacado, chopped red bell pepper, green onion, chopped lettuce, sliced black olives, salsa or red pepper sauce, guacamole (see lunch ideas below), sour cream, and whatever else you like.
2) Bean Burritos - mashed and seasoned pinto beans in a whole wheat tortilla wrap with alfalfa sprout, guacamole, salsa or red pepper sauce - with cut veggies on the side.
3) Baked potatoes and a big green salad (as described in lunch ideas below)
4) Layered Chinese Salad - each one can layer on plate: Chinese noodles, cooked brown rice (see cooking instructions in Nutritious Whole Grains below) creamy or chicken gravy, chopped celery, chopped bell pepper, chopped green onion, pineapple chunks, sliced almonds, and shredded coconut.
5) Pasta Salad Supreme - to cooked veggie whole grain pasta spirals add: diced red bell pepper, black olives, broccoli florretts, diced tofu, finely diced purple onion, and stir in Creamy Italian Dressing (see recipe below) .
6) Crockpot Cooked Beans (see recipe below), cornbread or bread, fresh cut veggies
7) One Pot Dinner - in a large skillet, place 1 qt. water, add bouillon or broth seasoning, then add quartered potatoes, carrot pieces, quartered onions, cloves of garlic, plus anything else that you have or like, such as quartered zucchini or yellow squash, asparagus, green beans, etc. Simmer for 20 minutes, and serve with a green salad.

CREAMY ITALIAN DRESSING
(recipe found in Enjoy Nature's Harvest cookbook - see Books at right)

½ C. cold pressed oil
¼ C. water
¼ C. Apple Cider Vinegar
¼ C. lemon juice
1 Tbs. honey (slightly rounded)
2 tsp. liquid lecithin
¾-1 tsp. salt
1 tsp. Dry Bell Pepper Flakes

Place all ingredients in blender bowl. Blend until well blended and sweet pepper flakes are chopped well. Store in a dressing jar in refrigerator. Makes approx. 1½ cups.

CROCKPOT COOKED BEANS
(fantastic, quick, easy meal)

I find it best to cook most beans over a 24 hour period. Start them one evening, to be ready to eat the following evening for dinner. Place 2-4 cups dry beans (pinto, black, navy, kidney, anasazi, etc.) in crockpot and add 3 times the water (example: 3 cup beans to 9 cups water). Cook on high throughout the night; add more water if needed in the morning, then cook on low throughout the day and they should be perfect for dinner (crockpots do vary, so you may need to adjust cooking time and temperature). If desired, last hour of cooking, add chopped onion, minced garlic, and other seasonings to taste, or just season to taste before serving.

Keep it simple! Keep it healthy!

Quick, Cool, and Nutritious Lunch Ideas

2005-06-08T10:15:00.000-07:00

Lunch is something we usually catch 0n-the-go! Lunches can include cool and nutritious ideas other than just making a sandwich. I don't know about you, but just plain sandwiches get old after a while and its nice to have new and delicious ideas.

Here are some of our favorite cool summer lunches that you can try. Remember, don't resent taking a few minutes to prepare. The best things in life may require a little bit of time, so take time out for the best!

Lunch:
1) Celery sticks (and/or other vegetables) and dip: Guacamole Deluxe (recipes below), Tofu Veggie Delight, or Hummus (blog below)
2) Rice Cakes with: Guacamole Deluxe, Tofu Veggie Delight, or Hummus
3) Whole wheat bread sandwich: sliced avocado, tomato, alfalfa sprouts, pan fried sliced tofu
4) Big green salad (lettuce, chopped cucumbers, carrots, sprouts, bell pepper, etc.), topped with chopped raw nuts, cooked beans and/or left over whole grain breakfast cereal
5) Cool Veggie Wraps (below)

Recipes below are from Enjoy Nature's Harvest by Erleen Tilton. See books at the right.

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 Mexican salsa to taste

Combine all ingredients and mix well. Serve with celery, cucumbers, carrots, or rice cakes.

TOFU VEGGIE DELIGHT

½ lb. tofu, mashed
¼ C. mayonnaise
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. Chill. Serve with crackers, rice cakes, vegetables dippers (celery sticks, carrot sticks, sliced cucumbers, etc,). Makes 1½ cups.

COOL VEGGIE WRAPS

1 bell pepper, diced
2 green onions, chopped (opt.)
2 avocados, diced
1 large tomato, diced
alfalfa sprouts
mayonnaise or hummus (blog below)
Pita Bread or Whole Wheat Tortillas

Toss all chopped or diced vegetables together. Fill in pita pockets with sprouts and spread, or roll up burrito style in tortillas. Serves 6 or more.

Whatever you do, start with good wholesome foods. Your body will thank you!!

Easy, Quick, and Nutritious Breakfast Ideas

2005-06-01T17:25:00.000-07:00

It’s summer time! And it’s nice to have some easy, quick, and nutritious ideas for meals! Many of us think that if they are quick, they can’t be nutritious. However, there are lots of great ideas that are easy, quick, and nutritious!

Here are some great ideas for breakfast:

1) Apple slices or bananas, with peanut butter or almond butter
2) Frozen Fruit Shakes (see recipe from former post) and whole grain toast
3) Whole Grain Hot Cereal* with milk (recipes for soy milk, nut milk and rice milk
found in Enjoy Nature’s Harvest), honey, cinnamon and raisins
4) Fruit yogurt (soy yogurt is great too) with granola and more fresh fruit added (sliced
bananas, strawberries, etc.)
5) Fresh fruit salad (cut up strawberries, peaches, bananas, grapes, kiwi, etc.) with
granola and raw nuts sprinkled on top

WHOLE GRAIN HOT CEREAL

Whole grains are such wonderful breakfast cereals. Get familiar with these great whole grains. To cook any grain, usually measure ¼ C. per child, ½ C. per adult. Follow guide below for water amounts and simmering time (amounts may vary slightly). In saucepan on stove burner, heat water to simmering before adding grain. To serve, add honey and milk, plus raisins and cinnamon, if desired.

wheat (cracked) – double the water, soak overnight and whiz in blender in morning for 20
seconds, simmer for 3-5 minutes
millet – double the water, simmer for 20 minutes
brown rice – triple the water, simmer for 30 minutes
barley – triple the water, simmer for 30 minutes
quinoa – double the water, simmer for 12-15 minutes
kashi (blend of 7 grains) – triple the water, simmer for 25-30 minutes
amaranth – same amount of water as grain, simmer for 5-8 minutes

More ideas to come.....

Healthy Blender Breakfast Shakes

2005-05-25T15:50:00.000-07:00

Now that warm weather is upon us, blender shakes are the perfect breakfast. They are fast, easy to make, cold, and full of good healthy foods. First of all, the in-season fruits are in abundance such as apricots, peaches, berries, melons, etc. and they are the best to start with. However, frozen fruits are great too - any kind. Just pick your flavor and make a variety for each day. Here is a basic recipe and you can add many, many other ingredients as you have them and as your taste buds prefer.

Healthy Blender Breakfast Shakes

1 1/2 cup water (or juice)
2-3 cups fresh or frozen fruits (see fruit combinations below)
1 banana (frozen ahead of time is best)
handful of raw almonds
1-2 scoops soy milk powder, protein powder or nutritional booster
added sweetening will depend on what fruits you use, how sweet you like it, and if you use juice or water - you'll have to experiment
1-2 tsp. each other additives: sesame seeds (for extra calcium), flax seeds (good for omega 3), bee pollen, ginseng, raw wheat germ, etc.
1-2 cups ice (if fruit is fresh)

In blender, blend ingredients all together 1-2 minutes or until smooth. Makes 4-6 servings. Enjoy this for breakfast all by itself, or with whole grain toast or cereals.

Popular fruits combinations:
strawberry banana
blueberry, strawberry, raspberry, banana
cantaloupe and banana
apricot, peach and banana
papaya pineapple
pineapple banana coconut
make your own creative combination!

On-The-Go Healthy Foods!

2005-05-16T15:03:00.000-07:00

When the weather starts to warm up and spring and summer are here, 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.

On-the-go foods don't have to be unhealthy "junk food" items. There are some great foods that everyone will enjoy and they are easy to grab or require little preparation.

Here are some great snack foods to grab on a moments notice:
1) Apples, bananas, oranges, etc. always come prepacked and, if on hand, can be quickly added to any lunch box or basket.
2) 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.
3) Trail mixes consisting of raw nuts and dried fruits can come in a variety of combinations, always yummy to snack on.
4) Fruits roll-ups, dried fruit snacks and such (which should be just fruit) are also great to have.
5) Popcorn can be popped for a great treat (traditional methods are better than microwaved), and if it is popped with hot air, it doesn't need much added fat or salt.
6) Rice cakes and whole grain crackers with healthy veggie dips and spreads are a great snack to have along.
7) Don't forget all the wonderful fresh cut veggies with dips, hummus (see recipe below), etc. I find that almost everywhere I go, I take a veggie platter and dip and it is always one of the first things to be consumed. Everyone likes veggies and dips!

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!

Healthy Permanent Weight Management Teleseminars

2005-04-26T15:28:00.000-07:00

Are you ready to loose weight permanently? Are you tired of diets that don't work? Do you want to have more energy, less fat and feel healthy?

Don't miss out on Erleen’s Healthy Permanent Weight Management teleseminar series that comes with a money back guarantee starting this Wednesday! This will be a 3-part evening teleclass (on the phone) for one hour each evening. Here you will:
• learn the principles of Healthy Permanent Weight Management
• be able to ask the questions you want and have them answered by the expert
• be able to have assistance while getting on the road to your success
• receive your m0ney back in full if you see no success in 3 full weeks! (see
details below)

You've got nothing to loose, but pounds! This series will be on Wednesday, April 27, and May 4 & 11 (plus the following BONUS week, if desired) at 6:00 p.m. (Pacific Daylight Savings Time / Mountain Standard Time). There is no dieting, no going hungry, and Healthy Permanent Weight Management is easily achievable if you are sincere and will apply the principles. Be thinner, healthier and have the energy you deserve! Don't miss out if you need this class! Sign up here
http://www.kickstartcart.com/app/javanof.asp?MerchantID=59602&ProductID=2344462
for this Healthy Permanent Weight Management teleseminar series coming up this month for only $49. That’s 3 full teleseminar classes with a 4th BONUS class (which is optional, but important for those of you who want additional guidance and questions answered).

Week 1, April 27, 6:00 p.m. PDST/MST
• overview of program
• why diets don’t work
• whole foods and their benefits
• cleansing foods vs. clogging foods
• discovering new foods and applying them

Week 2, May 4, 6:00 p.m. PDST/MST
• review / questions
• processed foods and their harmful effects
• God-made foods vs. man-made foods
• the importance of good habits
• living in the real world

Week 3, May 11, 6:00 p.m. PDST/MST
• review / questions
• disorders and diseases vs. real health
• the power of water and cleansing
• exercise and keeping the system clean
• listening to your body

Week 4, May 18, 6:00 p.m. PDST/MST (optional)
• review / questions and concerns
• wrap up

Money-back guarantee: Do you want to succeed at Healthy Permanent Weight Management? I want you to succeed, and I will do my best to make sure you can
and will succeed! Here is your promise…

If you attend all four of the teleclasses as stated above, if you apply the principles we discuss and I suggest each week, and if after the 4th BONUS session you still feel the same and have not achieved any success since week one, I promise to refund you m0ney in full. Period!

So, you have no excuse! You’ve got nothing to loose, but pounds! Nothing to gain, but YOUR HEALTH SUCCESS! Sign up now so you can benefit from this program that may change your life, like it did mine!! Register now at:
http://www.kickstartcart.com/app/javanof.asp?MerchantID=59602&ProductID=2344462 .

Nutritious Whole Grains

2005-03-28T13:31:00.000-08:00

In a television interview last week, as I was talking about whole foods and how beneficial they are to the body there, I mentioned whole grains in particular. The host asked me about the different kinds of whole grain cereals I was referring to. This is a typical thought in which I responded that we are too unfamiliar with what whole grains are.

Most Americans have eaten wheat every day of their lives (in a processed form of white flour), yet never seen a wheat kernel. We are too unfamiliar with the real whole grains other than in breads or processed cereals which is a disadvantage to us, because they are so beneficial to us.

There are many wonderful whole grains: wheat, spelt, kamut, quinoa, amaranth, barley, millet, oat, brown rice, just to name a few great ones. These are what we should be cooking whole for breakfast instead of reaching for cold cereals. These are also great added on top of a salad, and using in our main dishes or desserts. Whole grains are so versatile providing us with the right balance of carbs and fiber, especially since we usually over do the carbs (with the processed foods), and we don't get enough fiber. For as carbs and fiber grow naturally together, we should eat them together too. Whole grains are utilized totally different by the body than flours are. They provide great nutrition, as well as the cleansing of our systems.

Here are some suggested uses of whole grains for morning cereals - some of my children's favorites - and these don't take work, they just take 1 minute of your time to prepare:
quinoa - bring approx. 2 cups water to a boil, stir in 1 cup whole quinoa and cook for 10-12 minutes.
millet - bring approx. 3 cups water to a boil, stir in 1 cup whole millet and cook for 20-25 minutes.
amaranth - bring approx. 2 cups water to a boil, stir in 1 cup amaranth and cook for 5-8 minutes.
kashi (mixture of 7-8 whole grains) - bring 3 cups water to a boil, stir in 1 cup kashi and cook for 25-30 minutes.

These same cereals are great added to green salads, adding fiber, flavor, and nutrition which is very satisfying to the body. These are all low in calories and provide a good hearty meal.

For main dishes, use brown rice (or other whole grains such as barley, kashi, millet or quinoa) instead of white rice. To make nice fluffy brown rice, bring 3 cups water to a boil, add 1 cup brown rice and simmer for 30-35 minutes or until water is almost gone. With a little bit of water in bottom of pan, place on lid, leave on turned-off burner for another 15-20 minutes to fluff (if desired). Enjoy!

Get to know some whole grains and enjoy their benefits!

Legumes: A Healthy Diet Addition

2005-03-19T22:06:00.000-08:00

Legumes are the bean and pea family such as: pinto beans, lima beans, black beans, navy beans, soy beans, chickpeas, peanuts, peas, lentils, and many, many more. These are high in protein and fiber and provide us with a great balance of healthy carbs. A serving of beans is about the same amount of protein as meat, but the beans have about 6% fat compared to chicken or beef that have between 50-56% fat, not to mention a similar difference in calories.

Besides eating a bowl of beans or adding beans or peas to soups, you call also add whole cooked beans and peas to salads for a great variation. These types of salads are so filling and satisfying to the body as it is provided with the right nutrients it needs.

The Middle Easterners use Hummus as we would mayonnaise. However, hummus consists mostly of cooked chickpeas (garbanzo beans) and sesame seeds (both high in protein) and is low in fat. Give this recipe a try and use it as a vegetable dip, a spread on a sandwich, in a tortilla wrap or pita sandwich.

Hummus
recipe from Enjoy Nature's Harvest by Erleen Tilton (see Great Health Books link)

2 C. cooked chickpeas (garbanzo beans) with liquid
3 Tbs. sesame tahini or sesame seeds
2 cloves garlic
3/4 tsp. salt
dash red pepper sauce or cayenne pepper

Blend all ingredients in blender until very smooth, adding liquid or additional water, if needed, to blend easily. Enjoy this smooth, nutritious, low-calorie spread!

Springtime Fitness!

2005-03-05T11:02:00.000-08:00

I just love spring! It is my most favorite season of the year! I love to go outside and get my hands in the soil and connect with nature.

Last week, I went on a hike with a group of other mothers and our children. Along the trail, the mountainside is covered with lots of spring poppies and other flowers which were so beautiful. I met a couple on the trail who were from Massachusetts who asked if the flowers were always like this here. I explained that this year they are more plentiful because of the rain, but yes they are usually here every spring. The lady was surprised! "Do you consider this spring?", she asked. "Well yes", I replied, "and our spring does not last long. Summer comes awfully fast here and stays a long time." So we have been enjoying spring time here in southern Arizona for a few weeks now.

For those of you in other parts of the world, spring may not be here yet, but it is something to always look forward to. These are things I and my family enjoy doing in the spring time.

* Growing a garden. It's great to be outdoors again and enjoy the fresh air, sunshine, and plant some seeds and watch them sprout and grow. I always say that if you don't grow a garden you are missing out on watching miracles happen. Every seed that sprouts seems like a miracle to me. I love the benefits of a garden when it is producing abundantly in a couple of months, and I love to work and beautify the garden area. It is all so refreshing!

* Going hiking. This is the best time of year to hike. It is cool and the air is clean, the flowers are blooming and the mountain springs are flowing. Don't miss out on the opportunity to see all these wonderful things of nature.

* Going for walks and bike rides. Since we can't hike every day, we can go for walks or bike ride. At least we can still enjoy the clean air from the recent rains, and the nice cool breeze with out the extreme heat or cold. It feels so good to be out and getting good exercise this time of year.

* Watching the changes of the season. The blossoms are on here, the annuals are budding, the wild flowers are growing abundantly, and the weeds are growing. It's great to notice it all as new life forming, so appropriate for bringing in Easter. If you don't like the weeds, just eat them. Most of them are edible! Just identify them and add them to salads. They are just great!

Where ever you live, enjoy the new life of spring!

Health and Fitness

2005-01-31T08:40:00.000-08:00

* Do you need energy?
Go for a walk! You will increase your energy by going on a brisk walk on a regular basis - 30 minutes every day.

* Do you want to work off some weight and inches?
Go for a walk! Put your body in a fat burning mode, instead of a fat storage mode. Let your body know that you intend to keep it in a fat burning mode too, by exercising regularly!

* Do you get bogged down with stress and depression?
Go for a walk! Energize your system, work out the stress, and think positive thoughts. You will be amazed at the therapeutic benefits of a brisk walk and positive thoughts.

* Do you want fresh air and clean lungs?
Go for a hike! Seek out some good hiking trails and hike on a weekly or monthly basis (though you may have to wait until spring). Hiking is so beneficial in cleansing the lungs with good clean air. Breathe deep and enjoy the surroundings of nature!

Physically and therapeutically - walking and hiking is one of the best ways to maximize your Health and Fitness!

Healthy Lifestyle Teleseminars

2005-01-24T13:31:00.000-08:00

Teleseminars are short classes (one hour or less) over the phone where you dont have to leave the comfort of your home and neither do I! Its one of the best ways to access great education and you get to ask the expert your questions when you finish.

The Healthy Lifestyle Telesemniars are a series of topics on good nutrition for your best health! See the schedule below.

Why Not White Flour? Wednesday, February 2, 2005, 11:00 a.m. MST

Why Whole Grains? Wednesday, February 9, 2005, 11:00 a.m. MST

Why Not Sugar? Wednesday, February 16, 2005, 11:00 a.m. MST

Why Raw Foods? Wednesday, February 23, 2005, 11:00 a.m. MST

Why Not Fats and Salt? Wednesday, March 2, 2005, 11:00 a.m. MST

Don't miss out! Sign up for these remarkable teleseminars today at:
http://www.erleentilton.com/Teleseminars.shtml . If you would like to pre-order the teleseminar series on CD, go to: http://www.erleentilton.com/HealthStoreCD.shtml .

Better Nutrition, Less Calories!

2005-01-14T16:02:00.000-08:00

Many of us are aware of the calories in our foods, but we are usually not aware of how we can really up the nutritional quality of our foods and eat foods much lower in calories. Here are some examples of replacing some common foods with great, healthy, low calorie ones.

* Eat whole grain hot cereals instead of cold cereals. Whole grains have a great balance of carbs and fiber and it's the good kind of carbs we need. Add some fresh fruit (bananas, berries, peaches or such) and a little bit of honey and rice milk (below), and enjoy a great breakfast.

*Eat fresh fruits for breakfast, and between meals instead of chips, crackers, or other unhealthy niblers. If you feel you need more, eat a few raw almonds which are very satisfying and have good raw fat.

Try this recipe from Enjoy Nature's Harvest by Erleen Tilton (see Great Health Books under the Links)

Rice Milk
1 1/2 C. distilled or purified water
1/2 C. cooked brown rice
1 tsp. sesame seeds
1/8 tsp. salt
2 tsp. honey
1 Tbs. oil

Blend all ingredients in blender for 2-3 minutes. For drinking, strain in colander lined with gauze cloth or non-terry dish towel. For cooking or on cereals, no need to strain, unless desired.

Healthy Tips and Recipes

2005-01-06T13:20:00.000-08:00

Most of us just eat with not much thought of what we are eating, just satisfying the hunger pains. There needs to be a balance of "nouishing and cleansing" in order to have good energy and great weight management. Take a look at the foods you eat and see if they pass the balance test of vital nutrients below:
* vitamins
* minerals
* fiber
* carbohydrates
* proteins
* fats
If you are eating a bologna sandwich for lunch on white bread, with chips and a glass of milk, then you are getting plenty of carbs, proteins, and fats, but little (if any) vitamins, minerals and fiber. We know the carbs, proteins and fats are way over done in today's fast foods, so take the time and build a lunch or any meal that will focus on the vitamins, minerals and fiber instead.

Here's a couple of great recipes to try for lunch or dinner.

COOL VEGETABLE WRAPS

2 fresh green chilies or 1 bell pepper, diced
2 green onion, chopped
2 avacodos, diced
1 large tomato, diced
alfalfa sprouts and/or lentil sprouts
Almonnaise (below), hummus, or
fresh Mexican salsa
whole wheat pita bread or whole wheat tortillas

Toss all chopped or diced vegetables together. Fill in pita pockets with sprouts and spread or salsa of choice, or roll up burrito style in tortillas. Makes several.

ALMONNAISE
What is Almonnaise? A low fat, creamy almond spread - much better than mayonnaise!

1 C. blanched raw almonds
1 C. water
1 tsp. brewers yeast flakes (high in B vitamins - available at health food store)
1 tsp. salt
1 tsp. bouillon granules or miso (available at health food store)
1 tsp. onion powder
2 Tbs. apple cider vinegar or lemon juice
1/2 C. cold pressed oil

If you don't have all the ingredients specifically, try it anyway until you do. To blanch the almonds, pour boiling water over them and wait 5 minutes; remove skins easily. Place skinned almonds in blender bowl and blend on high. Meanwhile, add other ingredients in order given, into blender while in process. Blend approx. 3 minutes in all. Chill. Makes under 2 cups.

Note: You can substitute the almonds with raw macadamia nuts, pine nuts or raw cashews for variation. All of these make a wonderful creamy mayonnaise-like spread.

Recipes from Enjoy Nature's Harvest Cookbook. See Great Health Books under Links at right.

Learn more about Health and Nutrition

2004-12-27T17:49:00.000-08:00

Go to: http://www.erleentilton.com

Great Health and Fitness Ideas for 2005!

2004-12-27T16:40:00.000-08:00

How about make this the best year ever by:
1) Not going on a diet that you will soon go off of!
2) Changing your diet to (not just better, but) the best nutritional diet for optimum health and fitness!

Everyone wants to feel good. Everyone loves the feeling of good health and having lots of energy to accomplish all they want in life. Most of us have been taught some principles of good eating, but not many of us really believe them or do not follow them.

Here's one of the most important principles to understand and if you take this to heart this coming year, it will be the best year of great health ever!

Optimum health and energy comes from having a clean system. Many of us think of eating well for better health, but few realize the importance of cleansing, or keeping the system clean- free from sickness and disease. Yet it is of paramount importance if you want great health , and vitality and optimal energy!

Here are a few suggestions to achieve and maintain optimum health and energy:

* Eat lots of raw, fresh fruits and vegetables – raw fruits for breakfast and mid-afternoon snacks, fresh vegetables for lunch and dinner - up to 60% of your total food intake! With the raw enzymes and high nutritional content in the raw foods, you'll be amazed at how much better you'll feel, how much energy you'll have, and how much cleaner your system will feel.

* Incorporate whole grains in your meals – not flours, not cracked grains, but the whole grains themselves as much as possible. You can cook them, better yet, sprout them, then add them to salads, soups, and all kinds of main dishes. They are very satisfying to the body because they really feed the body the nutrition it needs.

* For proteins, rely on the legume family as much as possible. There are all kinds of wonderful beans – get to know them and eat them in a variety of ways. If they cause you gas, then take note of what you are eating them with. NEVER eat beans with tomatoes or fruits of any kind, if you want to alleviate the discomfort.

* Drink lots of pure water. Water is the miracle cleanser, made by God to keep us optimally healthy. We need it – lots of it! If it’s not water, it’s not water – no substitutes! If you don’t like water, learn to like it, and drink your way to better health. You will be amazed at how many health problems will be disolved, and how much weight you will loose, just by drinking lots of good pure water.

* Exercise and deep breathing are an important part of our daily activities. We need the oxygen from deep breathing and aerobic activities to regenerate and cleanse which will give us optimum energy and a cleaner system. Despite what fad diets may say, we need daily exercise for a number of reasons. Schedule it, and do it!

Now look at the above suggestions. Write down some goals, and begin today to achieve them! YOU can do it!

Erleen Tilton