Feb 2015: Autoimmune Disease~Savory Brown Gravy~Stay Low Fat!

This edition will focus on Autoimmune Diseases and what you can do to decrease your risk as well as what to do if you have one already. A simple definition of autoimmune disease is when your body attacks itself, leading to pain, swollen joints, serious digestive issues, etc. The list of these diseases includes: arthritis (degenerative and inflammatory), lupus, ankylosing spondylitis, fibromyalgia, multiple sclerosis, Crohn’s disease, ulcerative colitis, Type-1 diabetes, and more.

8% U.S. population currently has at least one autoimmune disease (AID) and 250,000 new cases occur each year. 78% of these are women who are 2.7 times more likely to develop AID. While different forms are seen in those afflicted, many have more than one. The causes and the treatments are similar no matter the specific AID. Cow’s milk and animal protein consumption tend to be seen as associated with AID and eliminating these foods quite often leads to remission. While genetics are often touted as causative, those with a genetic predisposition have only a 10% occurrence of AID which leads us to the impact of other triggers (like food, drugs, or toxins). borne or triggered illnesses and occur in those who have are more susceptible been immunocompromised (. This is great news because this means if you ate your way into it you can improve your health by changing how you eat. I have seen nutrition class participants completely resolve symptoms (fibromyalgia, migraines, joint pain, digestive issues, etc) in just weeks and their ages have ranged from 30ish to 80ish. Please keep in mind it may take several months or even a year or more to see a real change if you have had your issues for some time.

Your immune function is greatly impacted by how you nourish your body. Let me show you how this works. If you are eating dairy products, animal foods 2-3 times a day, fats, and taking things like aspirin, ibuprofen, antacids, and birth control pills, your digestive tract has been assualted and is not functioning at an optimal level.

Your digestive tract is lined with cells that work to keep food ‘outside’ your body (not allowed into your bloodstream). When this lining gets inflamed and damaged it creates gaps that allow partially digested or completely undigested food particles into your bloodstream. The million dollar term for this is intestinal permeability or ‘leaky gut’. When this happens your immune system goes into “red alert” because those food particles do not belong in your blood vessels. Once your immune system has taken care of all those particles it then goes around your body carefully looking for any other food it may have missed. Here is when all heck breaks loose. Those food particles (usually animal muscle cells or dairy) look like cells that actually belong in your body. Think about it, you have muscle cells, too. These cells that look like yours is called molecular mimicry. When your immune system sees these cells it thinks it missed some of the intruders and begins to attack your body.

Without going way overboard on the details, the bottom line is that your digestive tract being inflamed initially is where all the havoc began. The foods that commonly create inflammation in your digestive lining are dairy and animal products. If you have diarrhea, constipation, gas, bloating, etc. then your digestive tract is not in optimal health. Your body will heal itself in time; however, but it can take time. Things like aspirin or ibuprofen can create enough damage to your gut lining requiring about four months to heal completely.

Learning how to eat to nourish your body can radically change your life, yet it requires some basic knowledge to be successful. If you have taken the Nutrition Class Series you are armed to make the necessary changes with your meals and have seen benefits in many areas.

You may need a probiotic regimen specific to your symptoms to restore an optimal level of flora. I am available for consultations to guide you in this area. The products on shelves are not therapeutic levels necessary to resolve dysbiosis. You also need to know which formulas to take as some can increase your symptoms.

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!


HLW Recipe of the Month: Savory Brown Gravy

I served a savory gravy at the last Advanced Nutrition Class and some did not eat it thinking of gravy being a very negative food (rightly so)! I have been beating myself up for not emphasizing how this gravy was nothing like others!
No animal sources, very low fat, and no gluten! Really! Low fat gravy!!

Make your mashed potatoes with unsweetened almond milk and top with this amazing gravy! It’s easy and delicious!!!

Yield: ~3 cups Prep Time: 5 min
Cooking Time: 10 min

2 medium onions, chopped                                                                                                                                              3 teaspoons garlic, minced
3 cups low fat vegetable broth
2 tablespoons Bragg’s Aminos or worcestershire sauce                                                                                               ½ teaspoon rosemary
½ teaspoon thyme                                                                                                                                                                ¼ teaspoon sage
sea salt and black pepper to taste                                                                                                                                     4 tablespoons corn starch

Sauté onion in skillet with scant amount of water for 3-4 minutes, add garlic and continue until onion is soft and translucent. Place onion/garlic in blender with all other ingredients and blend until smooth. Place in pot and heat to boiling. Simmer on low heat until thickened.

For a faux chicken or turkey gravy, eliminate the Bragg’s (or worcestershire), rosemary, thyme, and sage and add 1½ teaspoons of poultry seasoning. Mmmm, good!

FYI: the ‘poultry’ version was served with my Thanksgiving Pot Pie recipe.


HLW Tip of the Month: Stay Low Fat!

If you have taken the Have LifeLong WellBeing Nutrition Class Series you have learned all the ins and outs of olive oil and fats and how they all do the same damage to your circulation AND create body fat. This is a reminder for you! If you haven’t taken these classes you are in for a surprise! Olive oil is not a health food! I know, I know, everyone tells you it is. Most are just parroting what they have heard or read. Those who have read the evidence know different. Here’s the skinny on this fat!

Adding just 3 tablespoons of olive oil to your daily fare, without making any other changes, will add ~360 EXTRA pure fat calories a day, ADDING 36 pounds of FAT to your body in just one year!! Having trouble losing weight?!

The TRUTH is that olive oil is concentrated fat and calories and the fat you eat is the fat you wear. Olive oil does the same thing to your circulation that saturated fat does; it constricts your arteries. Study after study has shown this to be true. The little cells (endothelial) that line your blood vessels produce something called nitric oxide which dilates (makes bigger) your blood vessels. ALL oils damage these cells leading to less nitric oxide and constricted (smaller) blood vessels. This means higher blood pressure among other issues that you do not want.

There is no such thing as a healthy oil. Not olive oil, canola oil, coconut oil, hemp oil, flax seed oil, or motor oil. They are all concentrated fat and calories that you would never get naturally from food. It takes ~7.6 lbs. of olives for a 500 ml bottle (~17 oz). This translates to ~3/4 lb. of olives for that 3 tbls on your salad, not to mention how much you use when cooking. Yes, you can sauté onions and peppers without oil! They are high in water, so just use a little bit of water when they begin to stick and keep stirring. It’s easy and the flavor is so pure and delicious!! Just ask those who have tried itMy Greek husband, who is also a cook, does not use olive oil when cooking. You can learn to do this, too! Oh, and that Omega 3 thing does not lower your risk of heart attacks or strokes. Studies show there is no risk reduction. Only reducing omega 6 foods does that.

If you would like to learn more come to the Have LifeLong WellBeing Nutrition Class Series. Your health will benefit in more ways than you can imagine!

No Added Oils to Have LifeLong WellBeing!



Jan 2015: Stress~Cream of Celery Soup~Happy Chemicals

This edition will focus on Stress and its chemical war on your body. It seems an appropriate health topic at this time of year, don’t you agree? Are you aware that your body releases chemicals every time you experience emotion? Yes, that’s right! Every time you feel happy, sad, angry, or afraid, your body releases a chemical cascade that affects your organs and systems for better or for worse.

There is the appropriate acute response to stress with adrenaline and norepinephrine which both work to help you run or fight when you are under attack!. Know that your body, after the event, may take a half hour or more to return to normal (unless you refuse to let go of the event mentally).

Let’s walk through the chemical cascade as you feel scared or angry. When you begin to think about, or tell someone about, something that really hurt you or scared you (no matter how long ago) your body physically experiences that event as happening right now. Your body believes it is in danger and starts to release chemicals in an attempt to keep you safe or even save your life.

Ok, here’s the cascade. First, the part of your brain called the amygdala sees a threat. It then sends a message to your hypothalamus, which releases corticotropin-releasing hormone (CRH). CRH stimulates your pituitary gland to release adrenocorticotropic hormone (ACTH), which stimulates your adrenal glands to produce cortisol. Whew! This system is actually in place to keep you alive during things like famine or being a prisoner of war. Cortisol is called the “stress hormone.”


Optimal levels of cortisol regulate body functions, putting emphasis where needed and away from what is not necessary to protect you, like digestion or your immune function. Now you can see where I am going with this. If you remain in constant ‘cortisol drips’ those systems that aren’t considered necessary to save your life begin to suffer. Replaying old hurts can suppress your immune system, increase blood pressure and sugar, decrease libido, produce acne, and contribute to obesity and short term memory loss.

Obesity you say?! Yes, obesity! Specifically trunkal obesity. This has actually been termed “toxic fat” as belly fat is strongly correlated to heart attacks and strokes in both men and women. We feel things like fear and anger to help keep us safe; yet when we act out because of them or we are unable to move past them, they harm us physically. Think about this every time you start talking or thinking about an old hurt. You are initiating fresh cortisol ‘squirts’ and the chemical rollercoaster continues to wreak havoc on your health! Just in case you may think I am unfeeling, I have led a weekly support group since 1999 (Choose Freedom) for women who have been abused. My heart breaks for every wound you have suffered yet you can learn to look at the event without the chemical cascade! The memory remains as it is a fact; yet the feelings attached to the memory will not occur as your body learns it is no longer in danger. You may find this surprising but you are in control of what you think about. Think about that for a moment!

Forgetfulness happens when cortisol attacks your hippocampus which is where short term memory is stored, so learn to forget about stress! 

To learn how to stimulate the “good chemicals” by reading the Wellbeing Tip of the Month.


Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!


HLW Recipe of the Month: Cream of Celery Soup

This soup is pure in flavor and so simple to make. I remember savoring a Celery Consommè years ago made by a French Chef. It sang in my mouth. This is even better! No fat! Serve with some crusty whole grain bread and a green salad for a great meal. You could also pour this over baked potatoes. Yum!


Servings: 4
Prep Time: 15 min
Cooking Time: 15 min

1 onion, chopped
5 ribs celery, chopped
2/3 cup water
3 tablespoons unbleached white flour
1 ¾ cups vegetable broth
1 ½ cups non-dairy plant milk
1 tablespoon soy sauce
½ teaspon sea salt
Freshly ground black pepper to taste

Saute onion and celery in a pot with the water until soft, about 10 minutes. Stire in the flour and mix well. Add the remaining ingredients. Bring to a boil, reduce heat, and cook gently for 5 minutes. Remove 2 cups of the soup form the pot and place in a blender. Puree, return to the pot, and mix well. Serve at once.

I like some stock in my soup but if you prefer you can blend all of it.

You may also want to try adding 3 large diced carrots, or 1 cup of chopped broccoli, or 1 cup of chopped cauliflower, or 2-3 leeks (instead of the onion) to switch up the flavours in this soup.


HLW Tip of the Month: Release Your Feel Good Chemicals!

You can actually stimulate the release of chemicals that are designed to bring you feelings of happiness. Dopamine, Serotonin, Oxytocin, and Endorphin are all chemicals your brain releases to make you feel better. Please note this may take some effort in order to create a lasting change and in no way replaces appropriate treatment from your healthcare provider. Some of the following is paraphrased from a book, Meet Your Happy Chemicals by Loretta Graziano Breuning, PhD.

Dopamine: Feelings of bliss and pleasure, euphoria, appetite control, controlled motor movements, feel focused. Loves it when you take on a new challenge. Go ahead, set a goal and go for it, one step at a time. With each success you will feel good because of dopamine.

Serotonin: Promotes and improves sleep, improves self- esteem, relieves depression, diminishes cravings, prevents agitated depression and worrying. Loves it when you feel important to others. Think of how people actually like and respect you behind your back. That will give you a real chemical boost!

Oxytocin: Promotes sexual arousal, feelings of emotional attachment, desire to cuddle. Counts on social trust to become triggered. Develop relationships that deserve your trust slowly. Give people a chance and see how good it can feel. Stimulated by Dopamine.

Endorphin: Mood elevating, enhancing, euphoric. The more present, the happier you are! Natural pain killers. Gives you actual euphoria but it is mostly to mask pain; especially if you have exercised beyond your limits. Small bursts of endorphin occur with laughter and varying your appropriate exercise routine.

Exercise boosts your happiness in multiple ways! If you have any of these issues; exercise has been shown clinically to:
• Increase happy chemical production
• Decrease your stress
• Increase your energy level
• Decrease your anxiety
• Decrease insomnia

This begs for a shameless plug for the all new Chain Reaction Exercise Class starting January.

Release Your Happy Chemicals to Have LifeLong WellBeing!


Dec 2014: Connective Tissue~Coconut Macaroons~Healthy Starches

This edition will focus on Connective Tissue. Are you aware that you have an amazing body?! In terms of The MELT MethodTM you have an Autopilot which greatly affects longevity and optimal aging.
Your Autopilot is that aspect of your nervous system that keeps you upright against gravity and maintains your postural balances (or imbalances). If you are unable to lay on the floor without pain you need this!

Your connective tissue is the most abundant tissue in your body. It is embedded with the majority of your sensory nerve endings; more than your muscles! On an architectural level, your connective tissue is your support system. It is what holds you up against gravity using something called tensional integrity. You would be a heap on the floor if not for your connective tissue providing tensional support. When damaged anywhere in your body you can have pain, dysfunction, and postural imbalances anywhere else in your body. In other words, your area of pain may be caused by a completely different place in your body. Where you think it is, it ain’t.

Look at this body model of tensegrity (tensional integrity) by Tom Flemons. If you put stress in one area you will deform another area. That is what happens in your body.

You have a neurofascial system (your nervous system and connective tissue system working together) that provides connection, repair, and protection. It has been only recently studied (past five years) in depth. On a cellular level, this system provides your body with the ability to adapt, anticipate movement, and respond to vibrations.


Look at the beauty of this nerve cell that is capable of profound communication throughout your body! This complex structure is injured by: poor nutrition, inadequate water intake, lack of proper sleep/rest, exercise habits, stress, injury, pregnancy, and aging. When cellular injury occurs in your connective tissue your overall efficiency to move and adapt to your physical environment is hindered; creating pain and dysfunctional postures.


You have phenomenal cells called fibroblasts (see below) that are responsible for creating fibers like collagen, extracellular fluid components, and microvacuoles.

Microvacuoles ensure there is space between structures to protect them during movement. Your fibroblasts are directly affected by compression and dehydration and die when the compression is prolonged, like sitting for hours at your computer. The good news is that they can be stimulated to actually increase in number for optimal pain-free function. When you MELT anywhere on your body you stimulate the production of fibroblasts which produce fluid which then hydrates and lengthens your fasica (a type of connective tissue).

Fascia surrounds all your muscles, bones, vessels, and more. You literally have one muscle separated by ~700 compartments made up of fascia. When your connective tissue has efficient connection you have a major component to optimal health and pain-free function. To put it simply, you need to hydrate and lengthen your connective tissue (MELT) to ensure your neurofascial system is fit for a pain-free life. Learn how to MELT today!

Eliminate pain, the need for medications, and reclaim your life. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive consultation. You deserve a long, healthy, pain-free life!


HLW Recipe of the Month: Coconut Macaroons w/ Chocolate Ganache


These are my family’s favorite cookies every Christmas! Use chocolate ganache to drizzle or dip or just use a chunk of non-dairy chocolate to push into the top just after baking. What goes better with coconut than chocolate?!

Preparation Time: 25 minutes
Cooking Time: 10-12 minutes
Servings: ~ 48 cookies


1/3 cup Earth Balance, softened (vegan butter)
1 package (3 oz.) vegan cream cheese, softened
3/4 cup sugar
½ small banana, mashed well
2 teaspoons almond extract
2 teaspoons orange juice
1-1/4 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
5 cups MOUNDS Sweetened Coconut Flakes, divided
Preheat your oven to 350’F.

Beat Earth Balance, cream cheese and sugar in large bowl until well blended. Add banana, almond extract and orange juice; beat well. Stir together flour, baking powder and salt; gradually add to mixture, beating until well blended. Stir in 3 cups coconut.

Cover; refrigerate 1 hour or until firm enough to handle. Shape dough into 1-inch balls; roll balls in remaining 2 cups coconut. Place on ungreased cookie sheet and bake 10 to 12 minutes or until lightly browned. Remove from oven. Cool 1 minute; carefully remove from cookie sheet to wire rack. Cool completely.

Chocolate Ganache

2 tablespoons vegan butter
2-4 tablespoons non-dairy milk (less for more firm chocolate, more for a softer result)
6 ounces vegan chocolate chips

Heat butter and milk over low heat, until butter is melted. Stir constantly. Add chocolate chips, still stirring, until melted. Once melted, remove from heat immediately and let cool for ~10- 15 minutes, where the ganache can be handled without getting burned, but not yet set.

Pour ganache on top or dip cookies and place on waxed paper until set. Store in air-tight container. Be careful, these cookies can be addicting!


HLW Tip of the Month: Center Your Meals Around Healthy Starches!

You have heard from a myriad of sources to stay away from starches. “They are bad for you. They make you gain weight. Stop eating them and you will lose weight.” These are lies from the pit of hell! Healthy starches are just what your body and your brain need for optimal functioning and good health. Oils and fats make you fat! Healthy starches provide fiber, nutrition, and carbohydrates that are needed without fat and excess calories. Your body goes through very unhealthy processes to use excess proteins and fats to provide energy when you are not eating enough healthy starches. Yes, there are unhealthy starches: cookies, cakes, donuts, white bread, etc. You need WHOLE PLANT foods for good health.

• Potatoes, Sweet Potatoes
• Whole Grains (brown rice, millet, etc)
• Unrefined Flours
• Whole Grain Pastas (rice, corn, wheat)
• Roots (turnips, beets, yams, parsnips)
• Winter Squashes (butternut, acorn, spaghetti)
• Beans (canned are ok & time saving)
• Lentils
• Vegetables
• Fruits

The evidence is profound. Whole food, plant-based eating is how to nourish your body for good health. You can actually reverse common conditions like cardiovascular disease or type 2 diabetes. Experts have shown their patients how to do this for decades! There are fabulous websites with reams of information to show you how and why to do this. My favorite site that is loaded with research, videos, and recipes (all free) is www.DrMcDougall.com

If you have no idea how to do this I will be happy to show you how. Sign up for Nourish Your Body for Life Series and you will get to taste all kinds of delicious foods, learn the details behind food, health, and disease, and be empowered for lifelong wellbeing. In just four weeks you can decrease your Chronic Disease Risk Score by ~50%! I have seen this happen in every class series I teach.

Eat Healthy Starches to Have LifeLong WellBeing!




Nov 2014: Sugar~Maple Mashed Sweet Potatoes~You Must Exercise

This edition will focus on Sugar. Sugar has been both sanctified and villainized in our society; depending on the source and agenda. I intend to clarify the pertinent facts and show the science; but please remember I only have one page to do this.

First, let’s be perfectly clear, sugar is not a health food! It is highly refined, has no protein, no vitamins, no minerals, no essential fatty acids. Sugar is empty calories that can be toxic when ingested in high doses. Let me explain. Excess sugar (including fruit juices) increases your triglycerides which increases your risk of heart disease. Excess sugar suppresses your immune system. Ever notice that cold & flu season occurs around the “candy holidays”? And, can you say tooth decay? However, science has proven sugar does not cause obesity or diabetes. The fat you eat is the fat you wear and fat leads to insulin resistance, not sugar.


There are levels of sugar consumption that are ok. Staying at or below 6 tsp/day (18 lbs/year) is not shown to confer illness and disease. Unfortunately, average sugar intake is 22 tsp/day (69 lbs/year)! As you can see from the graph, we have certainly increased the sugar we eat! Average insulin levels are 3x higher than normal. There are 56 names for sugar and 80% of our foods have sugar added. This is one very important reason to eat whole foods, not processed foods!

Let’s look at some science about artificial sweeteners: Sweet n’ Low, Splenda, and Equal. If you are consuming these thinking they will protect you from weight gain think again! Studies show increased risk for cancer, diabetes, neurological disorders, and weight gain! They actually cause what you want to prevent; weight gain! Glucose dysregulation occurs when you eat artificial sweeteners. They change the composition of your gut bacteria leading to altered glucose metabolism. This means glucose levels in your body rise higher than normal after eating and decline more slowly than normal leading to weight GAIN vs weight loss. These sweeteners also stimulate your appetite! Sugar does not.

The only natural sweetener with no negatives is Stevia. It comes from a plant, is 200-300x sweeter than table sugar and has no calories.

The experts I study under agree that “a little” sugar used so you will eat and enjoy healthy starches is perfectly ok. A little molasses in your baked beans or BBQ sauce on your potatoes is ok. A teaspoon of brown sugar on your bowl of oatmeal, a little syrup on your whole grain pancakes, or a little jam on your whole grain toast in the morning will keep you on track with fiber-filled nutrition setting you up to eat healthier all day long. Remember studies show you will eat 987 calories more during the day when you don’t start your day with fiber!

An occasional dessert (no dairy, low fat) with some form of sweetener (not artificial) is ok. We are not talking moderation! We are talking maybe once a week, birthdays, and holidays (the actual day of the holiday, not for weeks before and weeks after!)

Sugar (glucose) is meant to be eaten in the form of starches, vegetables, and fruits. These foods lead to wellness, not illness. Satisfying your natural urge for something sweet is easier after eating energy rich, fiber-filled starches. A meal full of animal flesh and fat actually increases your craving for sweets and makes it harder for you to resist!


HLW Recipe of the Month: Maple Mashed Sweet Potatoes

Wonderful excerpt from Dr. John McDougall. “This time of year, the Thanksgiving and Christmas Holidays frighten many people who eat a healthy diet. They wonder how to socialize with friends and how to prepare a meal in their home. These two days are supposed to be the largest feasts of the year. Yet in fact, both dinners are the healthiest, most vegetarian-like, most McDougall-like meals people eat all year long. Traditionally, these holiday dinners consist of mashed white potatoes, roasted sweet potatoes, a bread stuffing, butternut and acorn squash, cranberries, and a variety of green vegetables, including Brussels sprouts, carrots, cauliflower, and green beans. For dessert, pumpkin pie ends the feast. That's a cornucopia of starches and vegetables. The turkey served is the leanest of all common meats. The truth is that every other dinner consumed by Westerners all year long is far richer in fat, cholesterol, salt and sugar than is eaten at these two traditional festivals. Therefore, if you are a healthy eater you will find Thanksgiving and Christmas the two most comfortable times of the year to socialize with all of your family and friends.”

Preparation Time: 15 minutes
Cooking Time: 30-45 minutes
Servings: 6

3 pounds sweet potatoes
1/2 cup plant milk
1 tablespoon pure maple syrup
dash sea salt
freshly ground pepper to taste
Peel, cut and cook potatoes in water on the stovetop. Drain water, add plant milk, maple syrup and seasonings. Mash with a hand masher or electric beater (do not use a food processor).
Holiday Hints: Prepare your traditional dishes without the dairy (use plant milk), cut down on the fat (bake with applesauce/other fat replacers, eliminate butter in cooking, use veggie broth/plant milk in mashed potatoes) and don’t tell anyone I bet they won’t even notice!
Your guests will be asking for “more veggies please!”


HLW Tip of the Month: You Must Exercise 4-5 Days a Week!







You have learned a great deal about how food affects your health in the LifeLong WellBeing Nutrition Class Series. You may come to the monthly Advanced Nutrition Classes to continue learning as well as for support. It’s important you also have a clear understanding of your body’s need for consistent activity and movement. If you are not exercising regularly, you will have trouble achieving your ideal weight and you will age faster! Yes, you will age faster. Remember the study showing exercise was the Fountain of Youth; turning back the clock thirty years?!
Exercising 30-60 minutes, 4-5 days a week is as non-negotiable as drinking 64 ounces of water each day.
Exercise is critical because it:
• Changes/maintains good muscle to fat ratio
• Increases metabolic rate (burn more calories at rest!)
• Improves digestion
• Increases energy
• Improves cholesterol level
• Improves sleep
• Increases muscle strength
• Strengthens bones
• Reduces depression
• Lowers blood pressure
• Boosts your immune system
• Increases endurance/stamina
• Improves mental alertness
• Increases flexibility
• Improves self-esteem
• Increases positive attitude
• “demagnetizes” your fridge

Not exercising can lead to:

• Constipation
• Sarcopenia (loss of lean muscle)
• Slower metabolism/excess weight
• Increased risk of cardiovascular disease
• Sluggish immune function


“The best exercise in the world is the one you’ll do & a 30 minute workout is only 2% of your day!”

You Must Exercise to Have Lifelong Wellbeing!


Oct 2014: Beneficial Flora~Pasta Sauce~Drink 64 oz Water

I want to begin this first edition on the topic of Beneficial Flora. It has been brought to my attention there is a lack of clarity on this issue and I intend to correct that with more detail presented here.

Beneficial bacteria are necessary for digestive health (including regular bowel elimination), an effective immune system, proper absorption of vitamins and minerals, an acidic environment to keep pathogenic bacteria (the bad guys) in check, production of tiny amounts of some vitamins, and a barrier to keep matter that doesn’t belong out of your bloodstream.
The two most important types of bacteria are Lactobacilli – in your small intestine and Bifido bacterium – in your colon. When your “good guys” are not at a therapeutic level many issues can develop:

• Diarrhea
• Constipation
• Malabsorption of nutrients
• Chronic infections, including C-diff
• Stomach pain, gas, bloating
• Foul breath
• Hormone level imbalance
• Increased cholesterol levels
• Increased cancer risk
• Decreased production of digestive enzymes
The medical term for this imbalance is Dysbiosis which occurs when the pathogenic bacteria outnumbers the beneficial bacteria. This imbalance happens for several reasons. The most common is when using an antibiotic. Antibiotics are indiscriminate killers of bacteria, both good and bad. Other causes are NSAID’s (aspirin/anti-inflammatories), diets lacking in fiber and high in animal products, and birth control pills. C-sections and formula feeding create this issue in infants, often leading to colic.

Supplementing with a probiotic will resolve this problem. A probiotic is the actual beneficial bacteria in a supplement form. To be effective a probiotic needs to be of therapeutic dosage, protected from light and heat, and taken with food. There are many products out there and some are not the human strains necessary (or a high enough number of CFU’s/Colony Forming Units) to restore you to Eubiosis (a healthy, efficiently functioning population of beneficial flora).

A Prebiotic is an indigestible sugar (FOS, GOS) that ‘fertilizes’ the probiotic (beneficial bacteria) causing it to multiply and re-establish sufficient levels more quickly. You never want to take a prebiotic without a probiotic as it will increase your pathogenic bacteria and exacerbate your problems. Only take a prebiotic with a probiotic (to enhance repopulation) and then only if you do not have gas or bloating.

I do hope this has helped to clarify your knowledge. If you feel you would benefit from a probiotic I am happy to discuss this with you and recommend a brand that has proven research as well as the proper formula for your issues. I also offer individual in-depth consulting for a reasonable fee and have helped many people resolve their issues with correct nutrition and beneficial flora.

HLW Recipe of the Month: Quick and Easy Pasta Sauce

So easy and much better tasting than jar sauces. You can tailor it to suit your own tastes as well. Spice it up with red pepper flakes, sauté chopped red/green peppers with the onion, add chopped roasted peppers, chopped stewed tomatoes, or with whatever mood strikes you! It is without oil or sugar. Of course you want to put this delicious sauce over whole grain pasta for healthy fiber.


Minutes to Prepare: 5-10

Minutes to Cook: 20-30

Yield: 1 ½ quarts

Number of Servings: 8

Serving Size: ½ cup

1 12 oz. can of tomato paste                                                                                                                                   1 15 oz. can of tomatoes: crushed, diced, etc.                                                                                                     3 cups water (2 12-oz. cans; no dirty measuring cup)
2 tbl minced dried onion (OR ¼ cup minced fresh onion)
1/2 tsp dehydrated garlic (OR 3 cloves minced fresh garlic)
2 tbl dried parsley  (OR same of minced fresh parsley)
1/2 tsp dried oregano  (OR 1 tsp minced fresh oregano)
1 tsp dried basil (OR 1 tbl minced fresh basil)
1 tsp sea salt
1/2 tsp black pepper                                                                                                                                               Optional: 1/2 tsp red pepper flakes

If using fresh onion and garlic:

Sauté onion in a medium saucepan in just enough water to keep from sticking for 4-5 minutes. Add garlic and continue to sauté for 1-2 minutes. Add tomato paste, water, and remaining ingredients. Bring to a boil and then let simmer on low heat for 15 minutes.

If using dried onion/garlic/herbs start here:

Put tomato paste in a pot big enough to hold at least 2 quarts. Gradually stir in the water. Add all the remaining ingredients. Bring to a boil and then let simmer on low heat for 15 minutes.

A great alternative to expensive pasta sauces!


HLW Tip of the Month: You must drink 64 oz of water every day.

You have learned a great deal about what foods to eat and not to eat. It’s important you have a clear understanding of the liquids you put into your body as well. The #1 drink of choice must be pure, filtered water. If you have municipally provided tap water it has chlorine and other toxins that do not bring health to your body. If you have well water it most likely does not need to be filtered. If in doubt, have it checked.

64 ounces of water every day is non-negotiable. Add 8 ounces for every extra 25 pounds you are carrying.

Water is critical because it:

  • Transports nutrients
  • Transports/excretes metabolic wastes
  • Supports cell shape and structure
  • Sustains normal body temperature
  • Cleans stomach/intestines: aids digestion
  • Improves nutrient absorption
  • Lubricates friction-generating surfaces

Not drinking enough water can lead to:

  • Constipation
  • Retaining water
  • Build-up of toxins circulating in your body
  • Kidneys losing some filtering function
  • Slower fat metabolism
  • Worsening Allergy/asthma symptoms
  • Flu-like symptoms and/or headaches
  • Fatigue

“Dehydration slows down the fat burning process.”

Only water functions as water. If there is anything in it digestion is required. Drinks that contain caffeine cause increased water loss. Caffeine inhibits your ADH (a hormone that keeps you from losing water) so it makes you go to the bathroom more. Coffee, tea, colas, energy drinks all contain caffeine. Alcohol does the same thing to your ADH as caffeine.

Try to drink water between meals, not with meals, as it can dilute your digestive juices making it harder to digest your food.

Drink 64 ounces of water daily to Have Lifelong Wellbeing!