Nutrition Month Celebration #4 – Supplements!

March 29, 2021

I often get asked the question “Do I need supplements? I have a healthy diet and do not eat a lot of junk food.”

It is clear we are not getting all the nutrients we need from our food and the reasons are many.  Food production is less than stellar in terms of nutrition and quality, many foods are harvested before they are ripe, soils are exhausted of valuable nutrients and many foods are refined and processed.  Refining means taking away some of the nutrients, for example, the seed coat, where much of the nutrition is stored, and processing means the addition of all kinds of products that have no nutritional value, and in fact sometimes are hazardous to our health.

Often people are unaware of the macro nutrients, (see the last three posts for info), or they do not eat breakfast, and/or regular meals, or they neglect to find ways to get the 4 to 5 cups of fruits and veggies recommended.  All of these contribute to the body suffering a lack of nutrients, and therefore becoming deficient, leading up to disease.
Stress affects nutrient absorption and some drugs deplete the body’s stores of nutrients.  Our Canadian winters keep us inside, contributing to Vitamin D deficiency, a precursor to illness.

For those suffering with nutritional deficiencies, illness or trauma, an assessment by a holistic nutritionist or other qualified person could help rectify this situation with supplements, diet, and lifestyle.  For the average healthy person, a few key supplements will make up for the shortfall in diet, and help build the immune system, and support some of the body’s systems.

Today, I will discuss several supplements that are often helpful. If you own Eat Away Illness, second edition you will find lists of suggested supplements for many health concerns, such as digestion, immunity, inflammation, hormones, thyroid insufficiency, and more. If you wish to purchase this book, you may do so from my website, or call or email me.

Probiotics: help to establish a healthy environment in the intestinal tract. Antibiotic use increases the need for healthy bacteria.

Swedish Bitters: a mixture of bitter herbs that increase bile production, remedy sluggish digestion and alleviate gas.

Apple Cider Vinegar: liquid or tablets is often a good choice for those of us experiencing stomach distress.

Turmeric liquid or capsules: excellent antioxidant, aids in digestion, and often helpful with inflammation.

Oil of Oregano: one of my favorite immune boosters.

Vitamin D and magnesium: many benefits; notably for building immunity.

Fish oils (pharmaceutical grade): for inflammation, joint pain, memory, to name a couple of benefits.

Lugol’s Iodine: support for the thyroid.

Broken Cell Wall Chlorella: benefits are many, including possibly aiding in detoxing heavy metals, enhancing immunity, support for the thyroid, and more.

There are natural supplements available for many of your concerns, whether it be elimination, bone loss, thyroid insufficiency, heart issues, joint pain, and much more. Consult a qualified person for help; purchase the best quality supplements you can find; and check with your pharmacist for possible interaction if you are on any medication.


March 19, 2021

March is Nutrition Month! We are celebrating by learning about the three macronutrients of protein, carbohydrates and fats.

Did you know that eating good fat keeps you from getting fat??? Try this interesting “cheese” made with raw cashews for a great serving of healthy fats, as well as many other health giving ingredients. It is good sliced, or melted and used as a dip for corn chips. Try mixing a little salsa with it, and enjoy. Read on for reasons to eat good fat.

“Essential fatty acids (EFA’s) are the major building blocks of the fats in human bodies. The membranes surrounding cells are composed of these fatty acids, as well as the cell interior, making EFAs very important in building and maintaining healthy cells.

Fat is essential to health, and essential fatty acids are necessary for maintaining health and healing. Many serious health conditions result from an essential fatty acid deficiency. EFAs nourish the brain and nervous system. The increase of children with behavior problems and learning disabilities, and the number of people (particularly women) taking anti-depressants are often a result of this deficiency. EFAs improve energy, elevate mood and lift depression, improve immunity, alleviate stress, increase calmness and reduce hyperactivity while improving mental function, thereby accelerating learning. EFAs are necessary for weight loss, healthy skin, hair and nails, for digestion and to support hormone balance. They help prevent and ease allergies, skin conditions, arthritis (they are anti-inflammatory), diabetes, cancer and heart disease.

Stock your pantry with raw nuts and seeds (buy these from a store that keeps them refrigerated) and keep them in the fridge or freezer. Organic cold pressed olive oil, organic cold pressed coconut oil, avocados, and the natural fats in high quality proteins such as pasture raised red meats and poultry, and organic dairy all contain natural fats.

Avoid all margarine and all heat processed oils such as canola, sunflower, corn and all hydrogenated or partially hydrogenated oils. Avoid low-fat and reduced-fat dairy products as fat is necessary for complete nutrient absorption and satiety.

Read the ingredients of processed foods and purchase from suppliers that use good fats in their products. Be especially careful when purchasing peanut butters, mayonnaise, salad dressings, chips, nachos and other sauces and snacks. Most pre-baked goods use hydrogenated fats, as well as unhealthy white flour and sugar. Making your own is ideal, or purchase those made with whole grains, natural sweeteners and healthy fats only.” (page 119, 121, 123 Eat Away Illness ).

Do yourself a favor, eat and enjoy good fats! Your body will love you for it. If you want an overall assessment of your nutritional deficiencies and/or other concerns, feel free to call and book an appointment.

Nutrition Month Celebration Week 2!!

March 8, 2021

Macronutrient #2: Carbohydrates.

After all the media hype, are you surprised to hear carbs are essential? Read on….

Carbs are a source of energy, the main source of blood glucose and a major fuel for all of the body’s cells. Carbs are essential to fighting infection, maintaining health and growth of bones, skin, nails, cartilage and tendons, and important in normal metabolism of fats. Carbs are our source of dietary fiber, of great value in helping balance blood sugar, necessary to regulate gastrointestinal transit time and facilitate efficient elimination. (Eat Away Illness p.67)

The trick is to learn to use whole, nutrient dense carbs, no small feat considering the thousands of refined, processed, and ready to eat products out there just waiting to make our life easier, and our symptoms worse!

55 to 150 grams of carbs is the recommended daily intake and the minimum required per day is 35 grams. A guideline for one serving is equal to one small slice of bread or one half cup cooked cereal, rice or pasta. Important to remember is that the recommended daily allowance of fiber is 25 to 30 grams for women and 38 grams for men. Reading the nutrition label on products gives you the total carbs, but does NOT give you the value in terms of nutrient dense whole food versus junk food.

Check out this awesome cereal made with whole grains, nuts and seeds. As you will see, this product ensures intake of all of the amino acids as well will the addition of eggs. (remember last week’s post on the importance of Macronutrient Protein.) Recipe below.

Liz’s Breakfast Cereal

Simple carbohydrates are simple sugars, for example fructose, sucrose, lactose, honey and molasses. Fruits and berries are composed of mainly simple carbohydrates. Complex carbohydrates contain fiber and starch and are found in veggies, whole grains, nuts, seeds, peas, and legumes. Refined carbohydrates are usually complex carbohydrates that have had much of their nutrition removed and often have undesirable ingredients added, for example most flours, baked goods, desserts and snacks. (Eat Away Illness p. 67)

Learning to purchase, store and cook with ingredients in their primary state is easy, and well worth the effort which results in a tremendous opportunity for your body to heal. My healing manual Eat Away Illness has lists, charts, recipes, and ideas on getting healthy carbs and fiber into your dietary program. See to order or download.

Liz’s Breakfast Cereal

This cereal will keep in the fridge for several days.

1/3 cup quinoa

1/4 cup hemp hearts

1/8 cup chia seeds

1/3 cup chopped almonds

1/3 cup unsweetened coconut shreds

cinnamon to taste

optional: pieces of dried fruit

1 1/3 cup almond milk or milk of choice

2 scrambled eggs

1. Stir together first six ingredients.

2. Then add milk and eggs.

3. Cook in rice cooker or on top of stove until quinoa is fluffy.

Serve with blueberries and coconut milk.

Optional: maple syrup, yogurt if diet allows dairy.

Thanks to Liz for this great breakfast!

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!