Swine Flu - You Can Prevent This!

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

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

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

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

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

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

For your best health,
Erleen

Supervison, Denials and Laziness

For the next several weeks I will be blogging about lessons learned from "The Biggest Loser". Anyone who has been following my blog for a while knows that I like to watch that show and see the transformations. I then started to wonder if everyone understands the lessons that can be learned from the experiences of these people. So I am going to write about it and encourage you to comment back.

The first episode of the show aired last night. There are three important things to take away from this show.

Take Away #1: They started the competition off with a challange before they even entered the ranch. All the contestants were to run 1 mile. Now, to me 1 mile is not a big deal. But to people who weigh well over 300 and 400 pounds, it is a huge deal. One woman took off faster than everyone else and had a sizeable lead in the beginning. The problem came later as she started to run out of energy. She collapsed before the finish line and had to be helped (practically carried) to the finish line. There she proceeded to pass out and was non-responsive. They had to fly her out on a stretcher in a helicopter. The point is that NO ONE should EVER try what they are doing on this show. This is an extreme weight loss program that is monitored by health and emergency professionals 24 hours a day. This is a prime example as to why.

Take Away #2: All contestants are required to list medical conditions. A doctor asked a 29 year old male how someone who is over 300 pounds and considered obese can say he has no medical conditions. The contestant stated that he doesn't have anything like Type II diabetes and the doctor interrupted him and said that he does. I hear this and read about so many very large people saying that they do not have any problems. The doctor actually stated it correctly, he is in denial. So are all these other people. If you are over weight to obese, you do have problems and you need to face that fact now. Do not lie to yourself and say you are happy with the way you are because that is also a lie. One fact I want to point out here. Look around, you will notice that there are NO obese elderly people. That is because obese people WILL die prematurely if they do not lose the weight.

Take Away #3: The reason most people will not lose the weight is because they are lazy and quitters. A bold statement I know but proven last night. A 30 year old woman who weighs 476 pounds would not climb a ladder for 20 seconds. She walked out and then came back after some thought. She had previously said she never quits anything, that she is strong, and has 476 reasons to work hard. All words. I give her credit though for coming back. She lost 17 pounds that first week. Let's see if she can stay with it.

So, stop with the excuses and deal with your denials. If you want to live a normal, longer life, than find someone who can motivate you in the right direction. Also check out my products at www.askcoachb.com. For those in the Orlando area, I will do personal sessions and will work with groups. So get some freinds and get fired up.

White Beans & Your Health!

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

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

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

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

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

GARDEN VEGETABLES AND SPIRALS

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

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

To order your copy of Creatively Complete Dinners cookbook, go to http://erleentilton.com/store.htm.

Enjoy the great benefits of white beans in your menus!

For your best health,
Erleen Tilton

Back & Neck Injuries Anyone?

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

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

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

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

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

For your best health,
Erleen Tilton

Cheese - Made With Cashews!

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

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

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

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

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

FETTUCCINI-VEGETABLE ALFREDO

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

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

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

This recipe and many more great ones are from Creatively Complete Dinners available at http://erleentilton.com/store.htm

CASHEW CREAM

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

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

This recipe and many more great ones are from 41 Favorite Food Intolerant Recipes available at http://erleentilton.com/store.htm

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

For your best health,
Erleen Tilton

Raw Foods - Why and What?

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

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

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

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

Enjoy a tasty "raw food" dessert from 31 Favorite Frozen Dessert Recipes!
Go to http://erleentilton.com/store.htm to get the other 30 great recipes for just a few cents!

ALMOND BANANA ICE DELICIOUS

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

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

This little book is terrific, so get your copy now at: http://erleentilton.com/store.htm

For your best health,
Erleen Tilton

Dangerous Food Additives!

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

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

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

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

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

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

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

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

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

Avoiding unhealthy foods can sometimes be a challenge as it usually means changing some habits. If you would like to know how to make this transition easier for yourself as well as your family in an easy step by step, hands-on experience, then register for one of the upcoming Health Retreats now at:
Women's Health Retreat: http://erleentilton.com/healthretreat2.htm
Couple's Health Retreat: http://erleentilton.com/healthretreatC.htm

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

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

¾ C. water
¾ C. raw cashews
6 oz. tofu, or ½ C. blanched almonds or pine nuts
1 tsp. salt
½ tsp. onion powder
1 tsp. brewers yeast flakes (opt.)
2 Tbs. apple cider vinegar or lemon juice
¼ C. cold pressed oil (olive or safflower)

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

Erleen Tilton

Make Fitness Fun!

I am currently training a 7 year old boy at the request of his parents. We all agreed on some goals but the unspoken goal was to keep him motivated to keep active.

Today was an excellent example of how to keep anyone, at any age, having fun and staying in shape. My son worked out with us today and we played a game with a deck of cards. They both loved it!

He liked some of the other exercises I have done with him so much that he is doing them on his own at home. Today I gave him a sheet that had the exercises and he wants to play it with the whole family.

What a great way for the whole family to have fun together and stay active. Now you are wondering what was it that I had them do. But I can't just give it away. Sign up for my newsletter at www.askcoachb.com while you can still get it for half the price. My charter member rate is about to expire and you don't want to miss out on all of the fun.

Time is Short

Time is a valuable asset. I have known this for years along with many of you who are reading this post. But yet we still waste it. As I get older I see how much I waste and I am not liking it. Once time has past you can not get it back.

My original profession in finance has really shown how valuable time is. It also has taught me to look for ways to better use time. That is how I have come up with my exercise programs. I use to spend 1 1/2 to 2 hours a day in the gym. Unless your profession is some sort of athlete, this is actually a huge waste of time. It is also the reason (read 'excuse' here) that many people do not exercise. Now I spend 20 to 30 minutes working out. And I am in better shape now then I was then!

Look at my programs. I promise you it won't be a waste of your time. As a matter of fact, if you email me at coachb@askcoachb.com, I will send you the 'Welcome Edition' of my newsletter to you absolutely FREE!

Try the exercises for a month. They will challenge you, and you will see a difference after that month. The recipe in there is also very good and flexible for any taste. You'll want to have more. Read my previous posts in this blog to hear about my other recipes.

This is NOT a diet. It is not a 'get fit quick' program (hint: there is no such thing). After the month is over and you see the change, go on to my web site and sign up for the monthly newsletter (www.askcoachb.com).

But you need to hurry. The Charter Subscription rate is going to end very soon. By the end of July you will have to pay twice as much if you don't act before then.

Trust me, I know the value of time and I will not waste yours. I would also like to hear what you think of my program after you try it. You have nothing to lose and everything to gain.

Swine Flu & Natural Immunity!

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

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

Conventional medical advice ranges from wearing face masks to taking the anti-viral drug called tamiflu (which can have many serious side effects, see http://www.askapatient.com/viewrating.asp?drug=21087&name=TAMIFLU.)

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

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

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

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

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

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

COCONUT OIL
We are grateful to Beth Beisel, registered dietitian and WAPF member for reminding us about the protective factors in coconut oil. Swine flu is a lipid coated virus (http://www.pnas.org/content/98/5/2115.full.pdf+html), and thus is inactivated by sufficient amounts of monolaurin. (Our bodies convert lauric acid, found in coconut oil, to monolaurin).

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

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

MARY'S OIL BLEND
1/3 melted coconut oil
1/3 sesame oil - expeller pressed
1/3 100% olive oil

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

COCONUT SMOOTHIE

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

In addition to the above information from the Weston A. Price foundation, there are other recommendations for building natural immunity and natural treatments:
· Dr. Paul recommends sun (getting ample Vitamin D), rest and good nutrition
· Dr. Mercola recommends many of the herbs and nutrients, see http://www.healthfreedomusa.org/?p=2581
· Dr. Horowitz recommends nano silver, see http://www.healthfreedomusa.org/store/cart.php
· Other sources recommend: 1) wash hands especially with public contact, 2) take winterberry and elderberry, 3) Avoid high sugar foods and processed foods which "spike your body's white blood cells and significantly leave you more susceptible to illness"
· A number of sources recommend having Dr. Christopher's Anti-Plague Formula on hand (see below)

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

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

Have a wonderful week!
Erleen Tilton

Memorial Day Party Without the Guilt

Our party on Sunday before Memorial Day was a huge success. We had many friends and family over to eat, play and have fun. The kids played in the pool even though it rained part of the day. They were wet anyway!

The food we had was a huge hit. Everyone raved about the burgers and the cake. The best part is that they were very healthy for you and you wouldn't even know it. Here is a picture of the cake decorated for the holiday. Using fruits as decoration not only added to the presentation, it added more nutrition.

This just goes to show you that you can eat good without sacrificing the good things in life. I refuse to and I can show you how. I do not have to work hard at staying a healthy and steady weight. After my last physical my doctor said I will live another 100 years. I aim to prove him right!

If you want to learn how to easily maintain a healthy weight and learn these great recipes I mention, then log on to my web site at www.askcoachb.com and sign up for my newsletter today. My charter member price will only be offered for a little while longer. Then you can expect to pay twice the amount. So lock in at the current low rate. You'll be glad you did.

High Fructose Corn Syrup Not Bad for Your Health

A recent conference of scientist found that high fructose corn syrup (HFCS) and sugar (or sucrose) has little effect on satiety, overall energy balance, metabolic hormones or biomechanical metabolites such as triglycerides and uric acid. In other words, HFCS does not cause obesity.

HFCS has been around for 35 years. The amount of calories in HFCS have increased at a slower rate than calories from all sources. HFCS use has been in decline since 1999 which would suggest that are obesity epidemic is due more to the total calories Americans take in.

This goes along with my philosophy of living well. Most things in moderation are not bad for you. I still enjoy eating many things that most people eat a lot of, and I don't gain weight. You also have to be careful on what you read. You need to understand how they came to this conclusion to see if it is to be trusted.

For example, in this instance, everyone said that HFCS is the evil culprit. When in fact, the findings most studies were using were from pure fructose. There is a big difference and the two can not be linked. So don't be afraid of foods that have HFCS, just eat or drink these in moderation. It is the calories that count.

So how do you separate the fact from the fiction? The easiest way is to subscribe to my newsletter. I do the research and interpret it so that you can understand. Sign up at www.askcoachb.com today. There is a wealth of information presented every month. I know that when I talk to a lot of fitness professionals today, they do not know about the HFCS myth. I actively keep up to date and let you know what is relevant and what isn't.

Sign up today and see the difference in your life! You have nothing to lose and everything to gain.

Calling All Chocolate Cake Lovers!

Mmmmmm good!

I am not a big cake eater but this cakes is fantastic. It was moist and full of flavor. It was also very easy to make and took me no time at all.

Now you may be wondering why I am talking about chocolate cake on a health blog. It is because this cake has a fraction of the calories, fat and carbohydrates of a regular chocolate cake. And you will never know the difference.

I have given this cake to many different people for their opinion (of course not telling them it is good for you until after). Everyone loves the cake and wants to have the recipe.

You can have the recipe also. But there is a catch. You have to subscribe to my newsletter. That is it. This is only a sample of the recipes that I put in my newsletter. Plus you get nutrition tips and an exercise routine that can be done anywhere, anytime, in 10 to 20 minutes, at any fitness level. Check it out at www.askcoachb.com.

Next month in my newsletter I will have a recipe for a hamburger that is out of this world. Chocolate cake and hamburgers. What a great health routine. But hurry because the next issue will be out next month and you may not get this cake recipe.

What Foods Go in a Healthy Pantry?

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

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

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

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

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

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

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

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

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

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

Happy hunting and stocking your healthy pantry!!

For your best health,
Erleen Tilton

Are You Exercising Enough? (DE)

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

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

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

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

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

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

Here are my suggestions for the ultimate fat-burning workout (which I show you on my Living a Healthy Lifestyle Workout DVD at http://erleentilton.com/store.htm)

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

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

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

For your best health,
Erleen Tilton

Obesity Tax

I am sure you have been following along as our new President tries to fix our ailing economy. But have you been paying attention to what some of the States want to do?

They are hurting jst as much as everyone else. There are a lot of states, if not all, that are having to cut budgets and are coming across shortfalls. The chances are that any tax breaks we get from the federal government are going to be offset by higher taxes by the states.

The one that really caught my attention is the one they call the 'obesity tax'. It is called that because there are some states that want to tax those items that are contributing to obesity. The State of Florida is looking at taxing all non-diet soft drinks.

I don't know about you but I don't need anymore taxes, especially on food. Luckily, I don't drink soft drinks. Most people shouldn't.

My tip to you this week will not only help your waist line but also your pocket book. Drink more water. Yes. It is that simple. Our bodies were made to drink a lot of water, not all of these sugary drinks. That is especially true during the hotter months. The sugar drinks will not rehydrate your body the way it needs to be.

Definetly stay away from sports drinks. They are made for athletes or people who work out intensly for more than an hour at one time. My son and I drink it when we train for soccer but that is because we will spend from 2 to 5 hours training in 75 to 85 degree weather. It is a myth that anyone who sweats should drink it.

I have many tips you can learn throughout the year through my newsletter. I only scratch the surface in this blog. Go to www.askcoachb.com and subscribe today.

Are You Getting Enough Water? (PW)

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

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

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

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

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

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

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

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

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

For your best health,
Erleen Tilton

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

Are You Getting Real Nutrition? (WF)

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

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

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

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

COMMON FOODS VS. WHOLE FOODS

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

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

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

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

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

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

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

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

Here's another great recipe from the Healthy Leaner Lifestyle series! See Creatively Complete Dinners at http://erleentilton.com/store.htm

BLACK BEANS OVER RICE

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

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

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

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

For your best health,
Erleen Tilton

Eat Candy to Lose Weight

How would you like to eat candy and lose weight? There is an active ingredient in licorice that has shown to help reduce body fat mass.

There are two ways this works. The first is complicated and involves blocking an enzyme that plays a role in fat accumulation. The second is simpler. Licorice can reduce your appetite.

Don't head for the Twizzlers though. You need the real thing, preferably with licorice extract high on its ingredient list. You need to look for this in grocery stores, not convenience stores. A handful is about 150 calories and will keep you busy chewing something sweet, flavorful, and satisfying for twice the time it takes to down a bag of M & M's.

If you haven't subscribed to my newsletter than do so now. The next issue to be released soon will have some quick tips for eating out without breaking your calorie budget. Subscribe at www.askcoachb.com today.

Weight Matters

As I wrote in my last post, we are getting fatter as a nation. I just read that the military is starting to have trouble meeting their recruitment numbers because they have to turn away more people because they are too heavy. They are turning down potential recruits for being overweight far more than for any other reason. They say the same is happening to fire fighters.

My wife, son and I are in the process of adopting. Part of the process is a medical examination of my wife and I. Weight, or more specifically, BMI is taken into account on determining if you can adopt. BMI is body mass index and calculates your height and weight to come up with this number. A BMI under 25 is considered a healthy weight. A BMI between 25 and 30 and you are overweight. Over 30 is obese.

When we applied for the adoption you could have a BMI of over 30 and still adopt. New rules went into effect in May of 2007 that stated the BMI could not be over 30. Hundreds of people were denied the opportunity to adopt because of this. Is it fair? That is a different debate for a different blog. Is there help? Yes, and I can provide it.

If you want to join the military, become a fire fighter or police officer, or just want to adopt but can't because of your weight, my program can help. Log on to www.askcoachb.com and subscribe to my newsletter. You will be able to lose weight.

And to help you start losing now, I will give you two free reports that will give you some easy changes to lose weight the first week and keep it off. A $50 value for free. Let me be your personal coach and together we will make your dreams come true.

America is Getting Fatter

Congratulations America! The number of obese American adults now outnumber those who are merely overweight! 34% of Americans are obese while 32.7% are overweight. Just under 6% are morbidly obese. There are over 72 million people who are obese!

Let's compare that to previous years. There were 33% overweight which means that there are still the same number of overweight people. There were only 22.9% obese compared to 34%. That means more people went from overweight to obese. The morbidly obese was a mere 2.9% and is now a whopping 6%! That means the number of people with weight problems continues to grow.

You have heard this before and I am going to say it again. Being overweight or obese raises the risk of heart disease, diabetes, some cancers, arthritis and other conditions.

It is already bad enough that most Americans fit in this category, but in May, the CDC reported that 32% of US children fit the definition of being overweight, 16 percent were obese and 11% were extremely obese. I am not making these numbers up, you can check for yourself. Americans are raising FAT KIDS!!!!! STOPPPPPP!!!!!!!!

This issue gets me so mad because it can be prevented. I hear excuse after excuse as to why someone is fat (I am no longer going to be PC on this. A dog is a dog and fat is fat). I'm too busy, its too hard, its too expensive and on and on and on. Why don't people just act like adults and admit that the real reason is that they are just too LAZY! It requires a little effort.

I have a program that eliminates all of the excuses. The exercises are not too hard and can be done at your own intensity level. It is not too expensive because it requires no gym membership or expensive equipment. It requires very little time, about 10 to 20 minutes a day. You are given all the tools to create a better lifestyle. The only cost is $9.95 per month. Check out what you get at my web site at http://www.askcoachb.com/.

Just think, people maintaining a proper weight are in the minority. I feel and look good. You can too. Go to my site and sign up now. I want to help.

As an added incentive, if you leave a comment on this blog on how you are going to change your life for the better, then sign up for my newsletter, I will give you a chance to get 6 months of the newsletter cost back. After you have worked with my program and you have achieved success, write to me and tell me how your life has changed for the better. Include before and after photos. If I use you as a testimonial on my web site I will refund 6 months of the newsletter back to you. That is it. There is no limit on the number of people who I may pick. If I feel it is a really good story to share with others than I will use it.

When you sign up for my newsletter you will get an email to contact me with questions. You get a personal trainer at a fraction of the cost. go now to my site at http://www.askcoachb.com/ now.

Change Your Weight Permanently!

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

So How Do You Change Your Weight Permanently?

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

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

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

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

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

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

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

11 Tips to Losing Weight

Did you realize that the average woman gains 1 1/2 pounds a year during her adult life? That means women can gain over 40 pounds by the time she hits 50 years old! Women have to combat the roller coaster of hormones, muscle loss and stress that causes a slow down in her metobolism. This wieght gain is NOT inevitable. A proper exercise and diet plan can confront these issues.

My metabolism-boosting plan can help you lose weight while building firm, lean muscle tissue, which is the key to a robust metabolism. Subscribe to my monthly newsletter at www.askcoachb.com and receive coaching on how to live a better lifestyle. As soon as you start my program you will sleep better, have more energy, feel firmer, and notice your clothes fitting looser.

Here are 11 tips to get you started:

Eat Enough - Everyone knows you have to cut calories to lose weight. But did you know that if you cut too much you will actually gain more fat? Learn what and when to eat with my program.

Eat Breakfast - Breakfast is the most important meal of the day. Learn why and what you should eat.

Drink Coffee or Tea - Learn why these drinks can help boost your metabolism to lose weight. But there is still a little more to it. See what that is in my program.

Fight Fat with Fiber - Do you know what foods have fiber? Do you know how much to eat of them? Do you know why fiber can fight fat?

Drink Water - There are many reasons to drink water. Did you realize it can help you lose as much as 5 pounds a year?

Go Organic - It's not just a fad. Scientific research has proven the benefits of eating organic.

Include Protein - Body builders eat a lot of protein to gain muscle mass. But did you know that there are significant benefits of eating protein to lose weight?

Eat Iron-rich Foods - Do you know why iron is important to the body? Learn what are excellent sources for getting this important nutrient.

Get More D - Only 4% of Americans over 50 take in enough vitamin D through their diet. What does this mean and how can you make sure you get enough?

Skip the Second Cocktail - You don't have to quit drinking altogether, just cut back. Learn how alcohol affects weight loss.

Drink Milk - Not just because the dairy association says so. But what about the fat?

These are the type of things you learn through my newsletter each month. You are not overloaded with too much information. Just enough information is given so that you can understand your choices and how they affect you. Taking in a little each month will make it easier for you to learn the proper way to eat.

There are also exercises that anyone can do anywhere with no special equipment. The cost of the newsletter for one month is less than what you probably spend on coffee each week. Get in now at my charter rate of only $9.95 per month. You will be locked in at that rate, even after I raise the price.

Don't wait, subscribe now at www.askcoachb.com. Receive two free reports worth $50 when you subscribe.

Your Cells Determine the Quality of Your Life!

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

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

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

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

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

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

Have a great New Year!
Erleen