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.

Enjoy!

Paulette.


POTATO MUFFINS! YUM…

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.

POTATO MUFFINS

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.

Enjoy!

Paulette.


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: 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.


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.

 

 


Making Veggie Powder and Depression Presentation Reminder

September 12, 2019

Now is the time to dehydrate that extra garden produce and make this amazing veggie powder to sprinkle on salads, veggies, or to use in soup.  Easy peasy – just dehydrate onion, tomatoes, and red peppers separately, grind in your Nutri Bullet or blender and combine to form this great condiment.

Black Fox Farm and Distillery is on Valley Road, and this weekend they are having a Pumpkin Fest!  I will be presenting a one hour talk on Managing and/or Healing Depression Naturally, sponsored by Nvigorate and Seabuckthorn Days.  11:30 – 12:30 Saturday September 14.

Signing up for this presentation online gets you in the gate free!

http://www.eventbrite.com/e/healing-depression-naturally-tickets-68056632219

What CAN we do without using drugs to relieve symptoms of depression?  Learn how to enhance your quality of life with nutrition and lifestyle changes:

  • how macronutrients can have a tremendous impact on your mood and energy level.
  • how your gut health affects your brain function.
  • how balancing hormones, and supporting thyroid function can relieve symptoms of depression.
  • which foods, which combinations of foods, and what quantity of these foods are ideal.
  • which foods to avoid, and why.
  • how to use supplements and which ones are useful for various symptoms.

Hope to see you this weekend!

Paulette.


Easy Zucchini Pasta!!

September 2, 2019

I know some of you are drowning in zucchini, so I have some ideas for you.  My spiralizer makes the greatest curly noodles that are thicker than shredded zucchini. It also works great with the Globe Zucchini!

Zucchini Pasta

1 zucchini per person (I like to pick them before they have a large seed cavity)

coconut oil for saute

1 jar organic pasta sauce (Simply Organic, plain is good)

Parmesan cheese

  1.   Saute zucchini in coconut oil on medium very briefly, just until desired firmness is achieved.   Do not overcook.
  2.   Place in bowls and add heated tomato sauce, and sprinkle with parmesan to serve.

How easy is that??? Try this easy to make delicious vegetable dish today!

Of course if you are a raw food fan, you may serve the zucchini raw with the toppings.

Zucchini, as you know, makes wonderful muffins and loaves, but have you tried Zucchini Pancakes?  Zucchini Medley? Dehydrated Zucchini? Cream of Zucchini Soup?  While I had my spiralizer on the counter, I froze 8 bags of the noodles to use in the winter.   Squeeze the frozen zucchini before using.

Watch your inbox for two upcoming workshops:  Healing Depression Naturally, and The Thyroid Connection.

Enjoy all of those fresh summer veggies!

Paulette.

 


Vegetable Squares

May 10, 2019

This recipe was originally published in Cook Your Way to Health as Vegetable Appetizers, using 1 cup of gluten-free whole grain flour.  As part of a cleanse I was doing this past month, I experimented with using my homemade almond flour, and I’m happy to report that I loved them!  Here is my new version:

Vegetable Appetizers

A nutrient dense breakfast – no grain flour or sugar, great protein, and lots of veggies!

1 medium onion, finely chopped

3 cups finely chopped carrots, broccoli, celery, zucchini and/or mushrooms (you choose)

1 cup almond flour (grind whole raw almonds in Nutri Bullet or blender, or use dehydrated left over almond pulp from making almond milk)

1/2 cup grated old cheddar, or cheese of your choice.   I used 1 cup Goat Cheddar.

2 tbsp. parsley

1 tbsp. dill

1/2 tsp. oregano

2 cloves garlic, minced

1/4 cup cold pressed olive oil

4 eggs, slightly beaten

unhulled sesame seeds

  1.   Heat oven to 350 F and oil a 9″ square baking pan.
  2.   Mix all ingredients together and spread into pan.   Top with sesame seeds.
  3.   Bake until golden brown, about 40 minutes, cool on a rack.
  4.   Cut into squares and serve.

Great with soup for lunch, and cold in the lunchbox.

Replace toast and jam with this healthy alternative!