March is Nutrition Month!!

March 3, 2021

What could possibly be more important than your body???? Experimenting with new recipes or new foods to enhance your vitality, your energy, your mind can be great fun! This is the perfect time to do it. This month I will be celebrating by giving you information on the necessary macro nutrients needed by your body to survive and thrive.

Today is about protein, a daily essential for healing, energy, clear thinking, and more.

Pumpkin Bison Stew

“Proteins are used to build and repair every tissue in the body. They are necessary for new cell growth. Proteins are used to form muscles, connective tissue, skin, hair and nails. This macro nutrient is also essential to forming infection-fighting antibodies, which are immune compounds that help to keep you healthy. There are 20 – 22 amino, acids, and nine of them are considered ‘essential’ because the body CANNOT synthesize them, therefore they must be supplied by diet.” (Eat Away Illness p. 33)

Foods MAY contain some or all of the amino acids. Animal foods such as bison, beef, lamb, fish, poultry and dairy contain ALL of the amino acids, making it quite simple to ensure you of this macro nutrient each time you ingest a portion. Vegetable foods must be combined with other plant foods to ensure consumption of the full range of amino acids. A safe way to do this is to combine legumes and grains at the same meal. (For much more information see the Macro nutrients section in Eat Away Illness.) For those of us who are wanting to build muscle, have lots of energy, balance our hormones, lose weight, and heal, it is a great idea to have the full range of amino acids at each meal and/or snack. Small amounts of good quality protein spread over the day best accomplishes these tasks. Building this habit also enables us to more easily eliminate caffeine, sugars, tobacco, alcohol, or drugs, as it helps to reduce cravings. A good rule of thumb is .36 grams of protein per pound of ideal body weight. My first task when consulting with a new client is to figure out the amount of protein their body needs, and suggest meal plans that address this necessity for healing.

Generally, women need approximately 50 grams of protein a day, and men 70 grams. “High protein diets put us at risk for disease. Initially the individual will lose water weight, and weight loss may or may not continue. Some people will react with more energy, whereas others may experience sleepiness, lethargy, and sluggishness. High protein diets that lack fiber and carbohydrates will likely trigger cravings for sugary foods, and may cause diarrhea or constipation. Therefore it is best to have a balance of macro nutrients. Daily consumption of meat and dairy products is at the core of excessive protein intake, associated with dehydration and heatstroke in athletes, fatal exacerbation of kidney and liver malfunctions, increased acidity of body fluids, infant deaths, premature aging, heart disease and cancer. The high protein diet creates toxic by-products, which seriously overtax the kidneys and require large amounts of water to flush them out.” (Eat Away Illness)

Breakfast with leftover veggies, a bit of salsa and poached egg.

Anyone who wishes help with balancing and ensuring adequate macro nutrients in their eating program, please feel free to call. Phone consults during this time of Covid are available, and my books are available for purchase through my website, or by calling 306-244-8890.

Let’s all start building our immunity in these difficult times with NUTRITION!!!

Love Your Liver!

February 15, 2021

Did you know the liver is the only organ that regenerates itself? Well let’s get started!!

More and more people are being diagnosed with NAFLD, a condition most people have never heard of, yet many people have it and may not even know it. It stands for non-alcoholic fatty liver disease. Read on.

One of the best foods for the liver is beets, so here is my video on the easiest recipe ever, Shredded Beets!

Fat accumulates in the liver, causing inflammation, and a host of other issues. It can create insulin resistance and pre-diabetes. You may not notice any symptoms, or you may have fatigue and general malaise. Although you may think excess fat in the diet is the cause, this is usually not the case, in that most often sugar and white flours are the culprits. The next time you have blood tests ordered, ask your doctor to test for fatty liver disease. Once you know, you have a whole arsenal of remedies available to you. Diet, a few specific supplements, and lifestyle changes will get you back on the road to health. Please call me if you need help and/or support for this process. As well, as soon as we are able to resume my Cookin’ in the Country workshops, I will present on this topic.

If you shred a large amount of beets, as suggested in the video, try the raw Beet Salad on page 66 of Eat Away Illness, a favorite.

Enjoy cooking with beets!

Do You Need to Make a Fast Healthy Meal? Read On……

February 9, 2021

This simple to make Bean and Rice Medley is nutrient dense and includes good quality protein, complex carbohydrates and lots of veggies…..

Did you know that combining whole legumes such as garbanzos and whole grains like brown rice complete the amino acid balance for a good quality protein?  Meaning, it replaces animal proteins such as eggs, meat, poultry, and fish.  (if you wish to learn more or refresh your memory on this information, see Eat Away Illness, under Healthy Eating 101, page 29.  If you do not have this book, you may download it from my website in pdf form, or order it.) 

In this recipe you may use whichever legume you prefer, and whichever whole grain you prefer, enabling you to make many different variations on the theme.  Choose many different veggies each time; choose different condiments for different flavors.  This dish reheats nicely if you make enough for two days.  I like to use it when I am accumulating a lot of veggies in the fridge.   Be brave! Try it for breakfast!!

One of the time saving tips I often use is to cook whole grain brown rice, wild rice, and several different kinds of beans, separately, and freeze them on cookie sheets, then place in sealed container in freezer, ready for quick meals of all kinds.  Brown rice takes 45 minutes to cook, wild rice 60 minutes, and dried legumes about 1 1/2 hours, so take one day when you are home and prep all of this ahead of time, for month long time savers.

Cooking dried legumes is in itself another topic, so for now check the instructions on page 423 in Eat Away Illness, to make four separate kinds of beans at once.

I don’t know about you, but this cold weather is getting me into the kitchen, often, so I like to have lots of healthy choices available.  Try to avoid comforting yourself with the many recipes using white sugar and white flour. Check past blog entries for some new ideas on tasty alternatives.




February 1, 2021

Sooooo good on a cold day with hot soup!  Replace bread or crackers with this healthier choice.  I also like them reheated and spread with egg salad for breakfast. If you have leftover mashed potatoes, freeze them until you have the desired amount, and then Voila!  quick muffins!

A big thank you to my friend Alandra who gave me the original version years ago; I recently had to unearth it, no easy task, but you know, Covid and all…….. looking for and at recipes has become a national pastime.


2 tbsp. Butter, mashed into

5 cups cooked potatoes (clean well and leave skins on)

2 additional tbsp. Butter

2 cups chopped mushrooms (I used re-hydrated mushrooms)

¾ cup chopped green onions ( I used re-hydrated green onions)

1 clove, garlic, minced, or more to taste

¾ cup whole wheat pastry flour (or whole grain flour of choice)

4 organic eggs, lightly beaten

4 tsp. Baking powder

1 tsp. Unrefined sea salt

dash cayenne pepper.

1. Cook onions, mushrooms and garlic in 2 tbsp. Butter until liquid is evaporated.

2. Add to the potato and butter mixture along with the rest of the ingredients and mix until smooth.

3. Preheat oven to 375 F.

4. Oil muffin tins and fill with mixture. Makes about 20.

5. Bake for 40 minutes or until toothpick emerges clean.

6. Cool on rack for 5 minutes before removing from pans with a sharp knife.

Note: May substitute grated carrots for part of the mushrooms.  These muffins also freeze well.



Yummy Stuffed Potatoes

January 27, 2021

A great recipe for this cold weather!

This video shows us how to easily create this comfort food, using the whole potato, thereby including all of the nutrition in the skin, and adding squash to boost the vitamin A content. Cumin is the secret to the unique taste. From Eat Away Illness, page 140. Serve this to your friends and family!

Health Crisis; and Turkey Shepherd Pie!

January 19, 2021

An article written by Dr. Charles Bens  in the Orthomolecular Medicine News Service states that the Covid Pandemic has exposed a Health Crisis.  For years you have been listening to me talk about the ‘terrain’ of the body, and how important it is to warding off illness. In a study by the University of North Carolina, findings are “Only 12 percent of American adults are metabolically healthy.”   And “If Americans were healthier, we could have been better prepared for this pandemic.” (Stanford University Medical School). A National Cancer Institute found, in a survey of 16,633 people from age two to age 80 that the vast majority of people were deficient in 11 out of 14 nutritional categories, and could not find one person with a truly healthy diet.

We know that conventional medicine treats the symptoms of chronic disease, and that holistic nutritionists look at biochemical individuality and use an approach that empowers people and practitioners to work together to address underlying causes of disease and promote optimal wellness.  We tend, over time, to accept many little irritations, or symptoms, citing age as the culprit.  These symptoms are often indicative of a nutritional deficiency, toxic overload, overgrowth of yeasts and fungus, to name a few.

A strong immune system can prevent a viral infection.  Good nutrition (see Ideal Diet Guidelines from Eat Away Illness below); avoiding stress and toxins e.g. chemicals in the home and cosmetics; avoid sugar; sleep well;  spend time with loved ones; exercise 30 – 45 minutes a day; and take quality supplements.  See March 2020 blog on this site for more specific information. 

Repairing cellular damage is possible, using nutritional protocols.  Whether or not you have cell damage from Covid 19 or other sources, over time the body will most often repair cellular damage given what it needs. 

“Health isn’t the absence of disease, it is the ability to overcome it!”

THE IDEAL DIET (Page 177 Eat Away Illness)

  1.  Consume small amounts of good quality protein at each meal – animal protein or a combination of legumes, grains, nuts and seeds.  Eliminate all smoked, processed and refined meats.
  2. Consume complex carbohydrates only; no refined and processed foods.   Eliminate all white flours and sugars.   Use only natural sweeteners such as Stevia, maple syrup, honey, black strap molasses and brown rice syrup, and coconut sugar.
  3. Consume four to five cups of veggies daily (one half cup equals one serving), preferably raw or lightly steamed, 2 cups of which are green, such as lettuce, spinach, peppers, celery, etc.  Overall the diet will ideally include 80 percent alkaline-forming foods.
  4.  Consume sea veggies daily for trace minerals.
  5.  Use fermented foods such as yogurt, sauerkraut, and miso to maintain healthy intestinal bacteria.
  6.  Use unrefined sea salt only, such as grey Celtic.
  7.  Do not eat fruits or desserts with proteins and fats at the same meal.   This stresses enzyme efficiency and cause bloating and indigestion.   Have fruit one hour before meals and desserts twos to three hours after.  For example an orange or fresh orange juice upon arising and eggs one hour later.
  8.  Cut out caffeine and tobacco use.   When the effects wear off, fatigue, depression, irritability ad insomnia can set in.  Cut down slowly and get support as these are both drugs.
  9.  Fat sources should be only from butter, coconut oil, cold pressed olive oil, and naturally occurring fats in lean meats, raw nuts and seeds and avocado.   Avoid polyunsaturated oils such as corn, safflower, soy, sesame, and all rancid fats and oils.  Read labels and avoid all trans fats and hydrogenated or partially hydrogenated fats.
  10.  Drink two liters of pure water daily, or one liter for each 50 pounds of body weight.  Drink half a liter upon arising, and the remainder early in the day, between meals.   This keeps your body hydrated and helps prevent hunger, minimizing possible empty nutrients from poor quality snacks.

Remember, quality of food is very important, as well as quantity.

Ask yourself:  “Is this food product good enough to become part of me?”

The following video on Turkey Shepherd Pie was published about 10 years ago, but oh my!  it is still one of my faves!


Happy and Healthy New Year!

January 11, 2021

I trust everyone is concerned with their health, in light of the current situation. Well, don’t forget I am here to help!

Let’s start with a great muffin recipe, courtesy of my friend Katherine, made with ground flax and all nutrient dense ingredients and NO FLOUR!!! Easy to make and delicious too.

Carrot Flaxseed Muffins

This recipe makes 12 muffins. I prefer to use stainless steel muffin pans for the healthiest choice, and Lecithin Pan Coating to keep them from sticking. (recipe below)

Carrot Flaxseed Muffins

1 ¼ cups ground flaxseed (grind fresh for best nutrition. I use my Nutri Bullet)

2 tsp. Aluminum free baking powder

1 T. cinnamon

1 tsp. Nutmeg

½ tsp unrefined salt

2/3 cup coconut sugar

4 large organic eggs, beaten

¼ cup cold pressed olive oil

½ cup water

1 T. pure vanilla

1 cup grated carrots, loosely packed

½ cup chopped pecans

½ cup raisins (soaked and drained)

1. Preheat oven to 350 F.

2. Oil muffin tins.

3. Mix dry ingredients in large bowl.

4. Mix wet ingredients in separate bowl.

5. Add wet ingredients to dry ingredients and combine thoroughly.

6. Let batter stand for 10 minutes.

7. Fill muffin tins and bake approximately 18 to 28 minutes or until toothpick comes out clean.

Lecithin Pan Coating: (from Eat Away Illness)

1 cup cold pressed olive oil

1 tsp. liquid lecithin

  1. Place in wide mouth 1 cup jar shake well, and store near baking center to brush on saute pans, muffin pans, loaf pans, and more.

Improve your Health!

I am so looking forward to resuming my overnight health retreats here in my center, and my Cookin’ in the Country workshops, but until that time comes, a great way to build your immune system, improve your energy and vitality, remove symptoms, and weight, is to do a Nutritional Assessment. This is a three session, three hour process in which we manage your macronutrient intake, improve your dietary program with nutrient dense foods, evaluate your organ health, your digestive health, your nutritional deficiencies, and your toxic overload. We do this through a series of questions that lists any symptoms you have, indicative of an issue. At this time, all is done over the phone (no phone charges).

Feel free to email for more information. Email:

I’m looking forward to my garden! Memories of last summer, e.g. growing Cilantro in my outdoor garden beds.

Growing Cilantro for Cilantro Pesto.
cilantro pesto recipe in Eat Away Illness.

Good health to you all!


Christmas Sale!

December 8, 2020

Now is the time to build your health….

Half Price sale on best seller healing manual EAT AWAY ILLNESS as well as half price on What Your Doctor Doesn’t Tell You About Food, Book 1, 2, and 3, and Cook Your Way to Health.

Everything has slowed down here, including getting these books out there to help people when they need them the most! Covid has certainly changed all of our lives, and in many caused Covid Spread! I encourage you to take this time to rebuild your body from the inside out, build your immunity, and reduce inflammation.

Eat Away Illness is half theory and half recipes. Everything you need to know to increase your vitality, get rid of many symptoms, get the skinny on the amount of proteins, carbs and fats needed, pump up the thyroid, balance hormones, get a leg up on improving or eliminating autoimmune, and much more. The recipes are gluten and dairy free for the most part, and all whole foods; no white flour or sugar. This book retails for $47.50 plus tax, and now you can take it home for $25!

Cook Your Way to Health and the three What our Doctor Doesn’t Tell You are half price as well, retailing for $20 plus tax and on sale for $10! These handy little books (about 200 pages) make great stocking stuffers.

For more information about these books, see

You will notice on my website that there are also quilts for sale! Yup. You could give the gift of a cozy quilt to that special someone.

As you know I live an hour from the city, so the books will be available for pickup in the city; or if you choose mailing, postage will apply.

Blessings for a healthy and peaceful Christmas season!



March 27, 2020

Me again.

I am grateful to all who are helping us maintain a clean environment.  I am grateful to all who send uplifting poems and views of the situation that are focusing on the positive changes happening in our environment and our world.
I am sad and disappointed in the lack of information on the responsibility we need to be taking for our own immune systems; and the lack of support and encouragement for people to take charge of their own health, and build their immunity.    Of course, this has been my crusade for many years now. and I feel drawn to remind you how there are simple steps to take to do this.
I’ve been explaining to those who ask that our bodies are our ‘terrain’, and that we have a tremendous amount of control over it.  Picture a beloved car you own; washing it regularly, and  using the best polish, but ignoring the need for oil, for example, and letting it become compromised no matter how much you care for the exterior.  It IS important to lovingly care for the exterior, but it is even MORE important to protect ourselves by giving our cells what they need to become whole and healthy, capable of warding off disease.
Now is the time, while we are all left in a situation where we have the time, to put in place some strategies to build your health; to spend some time learning how to purchase and make some delicious foods to nurture your entire body, whether you live with a partner, by yourself, or with your children.  Cooking and preparing meals and snacks can be fun; a new activity to set in place in your lifestyle.
NOW is also the time to add antioxidant supplements to your diet, and minerals that build immunity.  Briefly, those are Vitamin A, C, E, zinc, selenium, and magnesium.  (see my last blog entry for more information, and the link to Dr. Rona`s list).  As well, pages 263 and 265 in Eat Away Illness list supplements to boost, and to build immunity.  To this end, I called several health food stores in Saskatoon yesterday, and all are supplying service and sales to help with this.
Yesterday I received three emails that described families spending time baking treats and enjoying them with their family and friends.  All of these treats contained white flour and sugar!!
PEOPLE!!  Your body needs whole foods to rebuild!  It needs the macro nutrients, unprocessed, to sustain and to pump up your immunity!  (FYI macro nutrients are proteins, carbs and fats).
NOW is the time to pick a few nutrient dense recipes that appeal to you and add them to your lifestyle.
Most of you reading this  have my healing manual Eat Away Illness, where I describe in detail about each macro nutrient: what it is, what to buy, and how to prepare.  Also, the recipes are all nutrient dense; no white flour, processed foods,  or sugar!  If you wish to purchase a hard copy, let me know, and I will mail one to you.  It is also available as a download from my website, for $19.95, and you could have it at your fingertips immediately.
This blog is also a resource for many recipes, some of which are not in my books, so take a look, choose a few, and start building up your terrain!  Check out the following: Nettle Leaf Tea August 2011; “Wow” Cereal, May 2012; Homemade Chocolate Chips, April 2013; Special Popcorn, May 2013; Raw Salsa, August 2011; Lemon Curd, December 2014; Sweet Potato Brownies, September 2015; Pumpkin Pancakes, December 2017; Cilantro Pesto, July, 2018.

Here is the recipe for the Eatmore Bars, a vegetarian protein bar, from Cook Your Way to Health.

Eatmore Protein Bar:

1/2 cup organic peanut butter, crunchy or creamy

1/8 – 1/4 cup unpasteurized honey (if using 1/8 fill cup to 1/4 with pure water)

1 cup chocolate chips (darkest chocolate you can find; or make your own with no sugar see post April 2013)

1 tsp. vanilla

1 1/2 cups oat flakes (not oatmeal)

1 cup chopped plain roasted peanuts

1.  In a large saucepan over low heat, combine peanut butter and honey.

2.  Add chips and vanilla and stir until combined.

3.  Add remaining ingredients and stir until combined.

4.   Spread onto an oiled or parchment covered cookie sheet and cool in the refrigerator until set.

Cut into bars and serve.   Freezes well.

Enjoy these for breakfast!

In good health,




Coronavirus Protection

March 13, 2020

Prevent and Treat yourself with natural remedies and building up your immune system!!!  I’m sorry to say I am often irritated by the fear generated by the media, and the lack of interest of many to DO something about their immune system!!   After all, our ‘terrain’ is what is responsible for our health, and for whether or not we contract any illness…..   Let’s do something positive to combat this fear, physically, mentally, emotionally, and spiritually.  Most of you reading this blog have my second edition of Eat Away Illness, so please get it out and pick something to start with, and act by changing your lifestyle instead of focusing on the panic.  All of our Cookin’ in the Country workshops have focused on topics that improve our immune system, be it quality food, topical cosmetics and cleansers, and/or supplements, to name a few.

Dr. Zoltan P. Rona, one of my mentors, has written a wonderful article in the Vitality Magazine March 4, 2020.  He states “The Wuhan coronavirus outbreak in January has caused worldwide fear, panic, and confusion.   Fueled by non-stop media accounts of infection and death rates, quarantines of entire cities, and misleading propaganda to “get your’ flu shots” as a way of fighting the outbreak, the hysteria is building with each passing day.

People are walking around wearing useless surgical face masks as if this offers some degree of protection.  It does not (but could be of some value in preventing cameras from discovering your identity).  Viruses are too small to be prevented from spreading by the surgical face masks that many folks are using.

Medical authorities are urging us to wash our hands repeatedly to reduce the spread of viruses.   Similar to the SARS epidemic of more than a decade ago, antibacterial soaps can be found in hospitals, doctor’s offices, banks, tennis clubs, gyms, grocery stores, and elsewhere.   But they are toxic.   I recommend that you avoid using these.   Such products are quite toxic to the skin and put an added strain on the immune system.  Antibacterial soaps contain triclosan and triclocarban, two ingredients recently exposed by the U.S.FDA as being neither safe or effective infection preventers.”

Take some time to learn how to make as many as possible of your own lotions, cleansers, etc., in particular ‘hand sanitizer’ (recipe to follow)


Experiment with fermenting your own veggies for the beneficial effect of populating your intestinal tract with beneficial bacteria.

Enhance your diet with lots of fresh fruits and veggies, good quality protein spread over the day,  whole grains and legumes, and raw nuts. Reduce and/or eliminate anything processed, take probiotics, lots of antioxidants, and immune boosters such as oregano oil.  That’s the short list. Briefly, Dr. Rona’s top ten natural remedies are:  vitamin A, C, D, iodine, probiotics, colostrum, oil of oregano, black seed oil, curcumin, silver hydrosol. I encourage you to read the whole article, and also, if you need any help building your immune system, please feel free to book an appointment with me. Here is the link to Dr. Rona’s article:

Hand Sanitizer:

1/4 cup aloe vera gel

1/2 tsp. glycerin

1/2 tsp. colloidal silver

10 drops tea tree oil

10 drops wintergreen

Mix all together in a small glass container, and add pure water if needed to make desired consistency. I like it the way it is.

Place in small glass containers to carry with you, and keep in your car. I like small glass bottles with eye droppers.


Good Health is Not An Accident!