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, http://www.healingwithnutrition.ca 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!


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: paulette.millis@gmail.com.

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!

Paulette.


HEY! PEOPLE!!!

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, www.healingwithnutrition.ca 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,

Paulette.

 

 


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:   https://vitalitymagazine.com/article/coronavirus-protection-and-treatment-top-10-natural-remedies/

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!

Blessings,

Paulette.

 

 


The Thyroid Connection Workshop – Big Thank You!

October 8, 2019

 

A big thank you to all of you who attended the workshop Saturday September 28th here in the country!

We had a lot of fun, a lot to eat, and a day of learning.  We ate Eatmore Protein Bars, Black Bean Soup, Wild Salmon Burgers, Almond Butter Greens, Cabbage Tomato Skillet, Protein Smoothie, Oriental Black Bean Salad, Stress Busting Dip with Sweet Potato Crackers, and Royal Halva. My favorite comment of the day was “I just want a whole bowl of the Almond Sauce”!

We all had a good laugh when the Savoy cabbage and the chopped cabbage all went into the salad by mistake.  My quick thinking assistant Sonja zipped up another bowl of sliced cabbage for the skillet and all was well!

Thanks to Sonja for her help, Eleanor and Kim for their help with preparation; it is quite an undertaking to organize a presentation, the venue, and the cooking demos to feed 14 people.

I trust everyone will make some changes in their diet and/or lifestyle, and achieve  better health.

Blessings,

Paulette.

 


Yahoo!! Lifetime Achievement Award!

May 10, 2019

What an honor to receive the Lifetime Achievement Award at the Holistic Nutrition Conference this month in Calgary.  Focus of the conference was Inflammation, the Root Cause of Illness.   All of the speakers were captivating, with the latest research into healing with nutrition.

Having worked in the industry for 25 years plus, this award has recognized my contributions: my books, my presentations, my published articles, my consultations, and my latest venture, my healing retreat in the country.

This is an opportunity for me to thank all of you who have attended my workshops and presentations, my clients, and those of you who have purchased my books.  And, of course, thank you to all who are allowing me to help with improving your health through my retreat center.

Natural and holistic nutrition is timeless.  The basic macronutrients and whole and natural foods continue to be important, regardless of the many new ‘diets’ out there, and the new products.  It has affirmed for me that my five books are indeed anti-inflammatory, as there are no white flours, sugar, or processed foods.  I’m also pleased that as well as the hard copies there are the pdf versions of all five available on my website http://www.healingwithnutrition.ca

I encourage all of you to continue to try new recipes using whole foods, up your vegetable intake, and cut out anything processed.   Your body will love you for it.

Blessings

Paulette.


Healthy Skin for Kids!

April 19, 2019

Dry and/or scaly skin is the sign of essential fatty acid deficiency.  The skin’s outermost layer is composed of cell membranes and protein, and the cell membranes are dependent on good fats.

A healthy child has lustrous skin and hair.  Hair is really an appendage of the skin, made of protein derived from cell membranes.  Many children today have dull hair and dry skin; actually, varying degrees of dryness are the rule, from  a flat dullness to visible scaling and roughness.

Healthy food fats are the best way to ensure that your child gets the balanced essential fatty acids that they need, and these are walnuts, raw nuts and seeds, fresh fish (salmon, tuna, mackerel, sardines), avocado,  and navy and kidney beans.

Clearly it is a problem for parents to ensure their children receive an adequate intake, particularly a fussy eater, therefore food oils are the most practical way to supply EFAs to their children.

These are fish oil extracts,  black currant oil and borage oil (unique in containing gamma linoleic acid or GLA, helpful during metabolism of linoleic acid), cod liver oil (never use defatted cod liver oil, but may purchase the flavored oil). Children with eczema may have difficulty converting linoleic acid, the major omega-6 EFA, to GLA, and borage and  black currant oils get around this problem.

While we are looking at skin health here, parents will discover that learning disabilities may improve, and behavior problems may lessen when their child is no longer deficient in essential fats. Some sources say that 80% of hyperactive children benefit from EFAs.  If your child suffers from  autoimmune disorders, asthma,  and many other illnesses, you may see lessening of symptoms over time.

It is useful to open a capsule and add it to smoothies or other foods for children that are unable to swallow capsules, and rubbing the oil from the capsule on the skin is most helpful as well. (do not give capsules to children under the age of 4).  In addition to the borage oil for GLA content, use pure oils rather than lotions that contain many undesirable additives, such as pure jojoba oil, pure avocado oil,  pure walnut oil and pure hemp oil , even olive oil, as good sources for rubbing on a baby’s, or children’s skin.

Seeing healthy skin and hair on a child means the essential fats are being assimilated, and this is helping the child to build resistance to disease.

Because Vitamin A is a co-factor nutrient, helping the enzymes in your child’s body metabolize EFAs, it is crucial to healthy skin.  The best sources of vitamin A are orange, red, yellow, and deep green vegetables, for example carrots, squash, sweet potatoes, pumpkin, tomato,  spinach, watermelon, mango, and apricots.  Good animal sources are the egg yolks from pasture raised chickens, and cod liver oil.

As the cell membranes are composed of protein as well, it is important to ensure your child has small amounts of good quality protein, spread over the day.  Avoid processed proteins, as well as all processed foods; many are full of undesirable additives and sugars.

Many children love pasta; purchase pastas such as chickpea rotini, quinoa swirls, lentil pasta, black bean spaghetti, and other whole food pastas rather than the usual pasta made from white wheat flour.  Salads made by combining the bean pasta with the grain pasta give the child a good source of protein.

Another way to increase the nutrient value of pasta sauces is to add some vegetable powders such as dehydrated beets, tomatoes, and onions, as well as a good quality (high level of amino acids) collagen powder.

Spend time with your children planning menus, recipes, and shopping together for the ingredients.  Allow them to help in the preparation of the foods,  encouraging interest and desire to eat what they have made.

Try dehydrated beet powder in smoothies, Date Filled Cookies made with Almond Flour, Pumpkin Custard, Pumpkin Pie, Chickpea Pasta Protein Salad, and Cashew Cheese Loaf.  (Date Filled Cookies, Pumpkin Custard, Chickpea Pasta Salad and Cashew Cheese Loaf recipes available here on the blog)


THANK YOU AND YUMMY PASTA SALAD!

March 26, 2019

A huge thank you to all you attended the Heart Health workshop on Saturday March 23rd.  I appreciated discussion and questions regarding the material presented.  We always have an interesting and inquiring group of people, and it was encouraging to see men attending  and supporting their health and their partners.  We had a lot of food, and some fun with preparation!

Heart Health Workshop (Custom)

The pasta and legume salad was a hit, so I’ve included the recipe here.  The Beet and Cucumber Salad is in Eat Away Illness, and the Cashew Cheese Loaf, Jack Cheese, and Dahl are in Cook Your Way to Health.

Chickpea Pasta Protein Salad

1 cup chickpea rotini pasta

1 cup quinoa spiral pasta

2 cups carrots, diced

1 cup chopped kale or greens (may use frozen)

6 green onions, chopped

Dressing:

1/4 cup Tamari soy sauce

2 T. brown rice vinegar

2 T. toasted sesame oil

pinch unrefined sea salt

Garnish:

2 T. toasted sesame seeds.

Variation:   use 1 cup cooked white beans instead of chickpea rotini, and add with step 3.

  1. Cook chickpea rotini for 9 minutes, rinse, and drain and set aside.
  2. Cook quinoa spirals with chopped carrots until el dente, approximately 5 minutes.
  3. Add chopped greens (and beans if using) and return to boil, remove from heat and drain.
  4. Add green onions and chickpea rotini and combine.
  5. Make dressing and combine with salad.
  6. Sprinkle with sesame seeds and serve warm or room temperature.

Note:  Today I heard that one participant made this salad with lentils instead of the rotini.   Any legume will enhance the amino acid balance of this salad. The picture below is with white beans rather than rotini.

Chickpea Rotini Protein Salad (Custom)

To your heart health;

Paulette.