A Toast to Better Health

Here’s a toast to improved nutrition.   “Toasting can create better health”.

Let me begin by sharing a foundational health tip that Merri and I learned as we traveled around the world and lived and worked with Ecuadorian shamans for years.

Here we are at a healing hut given to us by an Ecuador shamanic village.

This shamanic health tip has helped us lose and keep our weight down.  We have more energy, our skin looks better, tighter, our hair is thicker, our muscles more taut.  Aches and pains have melted away and we don’t get sick.  Colds and flu seem to be a thing of the past.  At an age when we could retire, we have bounding energy.  Most important we feel very good.

This most basic health tip is avoid  a blood sugar – insulin roller-coaster.

Northwestern University

Let me sum up the weight control problem I have faced in one word… “Glucose”… or lack thereof.

Glucose is the common sugar used in the body.  Glucose is the main nutrient used in the body in energy production.  The brain is an especially heavy burner of glucose.  In fact the brain, which accounts for 2 percent of our body weight, uses about 20 percent of our daily calories.   The brain does not store glucose so requires a constant supply.  If the amount of glucose supplied by the blood falls, the brain is one of the first organs affected.  When brain cells receive insufficient glucose, they quickly start to die.

The brain will do whatever it must to get its dose of glucose.  Hypoglycemia is caused when there’s a drop in blood sugar in the blood.  These symptoms include headache, extreme hunger, blurry or double vision, fatigue, and weakness. At its most severe, insufficient glucose flows to the brain can cause confusion, seizures, and loss of consciousness (coma), even death.

Weight control is often caused by a blood sugar roller coaster created by too facts.  Fact #1; is you cannot have too little blood sugar.  Fact #2; is that cannot have too much blood sugar.  These facts can create a blood sugar roller coaster.  The roller coaster begins when you eat too much of something with too high of a sugar content (this can be sucrose or fructose).  Your pancreas starts to secrete insulin to reduce the blood sugar.  Insulin triggers cells throughout your body to pull the excess glucose out of your bloodstream and store it for later use (ie. turn the sugar into fat).  This reduces the available glucose and the brain says  “Hey, guys and girls… eat… sweets… carbs… junk now!”  That little grey guy sitting on top of your shoulders is very demanding.  He throws will power right out the door the minute the glucose supply starts to run too low.

A key to good health is to keep an even blood sugar level.

One way way to answer this important health concern is to make grains better.

When we lived with the shamans, one of their favorite breakfasts was wheat.  They ground it into a fine powder and turned it into paste, then served it with a sugar syrup made by boiling water with the most unrefined, brown sugar, called Panella (unrefined cane sugar)  in Ecuador and Jaggery in India.

A research article “Pasting alters glycemic index, antioxidant activities, and starch‐hydrolyzing enzyme inhibitory properties of whole wheat flour” (1) shows that modern science supports this centuries old tradition.

The research abstract says: This study was designed to compare the antioxidant and antidiabetic activities of raw and paste wheat flour. The raw flour was cooked, dried, and milled to obtain the paste flour. The glycemic index, starch, amylose, and amylopectin contents were determined. The inhibitory effects of the raw and paste flour on α‐glucosidase and α‐amylase activities as well as metal‐induced pancreatic damage were also determined. Pasting reduced the glycemic index (63.15%), starch (22.83 g/100 g), amylose (2.88 g/100 g), and amylopectin (17.74 g/100 g) contents. The raw (IC50 = 0.50 and 1.20 mg/ml) and paste (IC50 = 0.29 and 1.66 mg/ml) flours reduced the activities of α‐amylase and α‐glucosidase, respectively. The paste flour exhibited stronger inhibitory effects against Fe2+‐induced pancreatic damage compared to raw flour. The paste flour exhibited better antioxidant and antidiabetic properties and could be a good processing method to improve the medicinal properties of wheat flour.

In other words pasting of wheat flour lowers its glycemic index.

The Three Steps of Oatmeal

Personally I prefer oatmeal to wheat.  Perhaps its my Scots heritage… generations of my ancestors eating the stuff have genetically prepared me to obtain its maximum nutrition.

Oats are a good food for maintaining blood sugar, but research shows that three steps of preparation make oatmeal’s glycemic index even lower.  Step #1. Cook it. Step #2: Chill it.  Step #3: Reheat it.

Oats are known to lower blood sugar and cholesterol levels and they are nutritious in other ways also.  Oats are a very good source of fiber and are high in vitamins, minerals and antioxidants.  Oats are believed to have protective effects against both heart disease and cancer.

Not All Oats Are Created Equal.

When it comes to modulating blood sugar, not all oats are anywhere close to the same.  Oats comes in numerous forms.

  • Whole oat grains or kernels (oat groats).  These oats are harvested and the outer hull is removed.
  • Steel cut oats (or Irish oats).  Oat groats are cut 2 to 3 times with a steel blade (‘steel cut’).
  • Whole rolled “Old Fashioned” oats. Oat groats that have been steamed, rolled under heavy rollers and lightly toasted.
  • Quick-cooking whole rolled oats.  Whole rolled oats cut into smaller pieces so they cook more quickly
  • Instant oatmeal.  Thinly rolled or cut oats that absorb water much more easily and therefore cook faster.
  • Oat bran.  This fiber-rich outer layer of the grain is often consumed separately as a cereal, with muesli or in breads.
  • Infant oatmeal.  Oats processed into powder.

Blood sugar control is a benefit of oats but not all oats offer equal modulation.   According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low glycemic index foods, with a Glycemic Index (GI) value of 55 or less.

Quick oats have a medium GI, with a value of 56-69.

Instant oatmeal is considered a high GI food, with a value of 70 or more.

Oat groats, steel-cut oats or rolled oats are best for modulating blood sugar.

Preparation can make oats even healthier.

Several studies have found that toasting and chilling starches lowers their glycemic index.

In one study participants ate pasta in three ways; freshly cooked, cold chilled overnight; and third after it was chilled and then reheated.  Blood samples were collected every 15 minutes for two hours to see what happened to their blood glucose as the pasta was slowly digested.

The findings (2) revealed eating cold pasta did lead to a smaller spike in blood glucose and insulin than eating freshly cooked pasta. However, to the researchers’ surprise, cooking, cooling, and then reheating the pasta had a significant effect on blood glucose. It reduced the rise in blood sugar levels by 50 percent. “This means less insulin, less blood glucose, less hunger, and more fiber,”

Another study “Impact of freezing and toasting on the glycaemic response of white bread” (3) shows similar results.

If you toast a starch, then chill it and then reheat it, the glycemic index is lower.

Here’s a real blessing… toasting oats makes the best tasting, and easiest to prepare oatmeal ever.  Toasting adds an extra depth of flavor, rich nuttiness, and special sweetness in oatmeal.

I prefer steel cut oats and toast several meals worth at a time.  I melt a little butter in the saucepan and add the raw steel cut oats.  Then I toast them over medium heat, stirring until they turn a little darker and start to smell like popcorn.  I have boiling water ready, pour it in and make the oatmeal as usual.

I cook my oatmeal al dente which allows the glycemic index to remain lower.  Prolonged cooking of starches will raise the glycemic index since it accelerates starch gelatinization according to “Factors that modify glycemic indexes if starches”(4).

Here’s the oatmeal ease!

A benefit, beyond lower glycemic index and taste, is that the cooked oats, without toppings, can be stored in an airtight container and refrigerated for up to 1 week. The oats will thicken in the fridge. Stir a little water into them when reheating to loosen and garnish just before serving.

Once a week, I make three or four meals worth of toasted steel cut oats.  I use 1/2 cup pf oatmeal per person per meal, so the rest of the week, all I need is a quick reheat and topping to have breakfast ready to go.

Here is a special recipe for steel cut oats from kitchen.com (5).


Ingredients for 4 servings

2 cups water

1 (13- to 14-ounce) can full-fat coconut milk

1 cup steel-cut oats

1 teaspoon grated peeled fresh ginger

Scant 1/8 teaspoon kosher salt

Toasted coconut flakes, toasted pepitas, and pomegranate seeds, for serving


Bring the water and coconut milk to a boil over high heat in a medium saucepan.

Stir in the oats, ginger, and salt, and return it to a rolling boil. Reduce the heat to low and simmer, stirring occasionally and scraping the bottom of the pan, until the oats are very tender and the oatmeal is as creamy as you like it, 20 to 30 minutes. Serve immediately in bowls topped with coconut flakes, pepitas, and pomegranate seeds.

I leave out the salt when preparing my oatmeal and add yoghurt.  Four percent cow’s milk adds 12 extra grams of sugar. Unsweetened almond milk, coconut milk, flax milk or coconut milk all contain much less sugar as does yoghurt.

English comedian Stephen Fry is credited with this quote.


I could not agree more… nothing today is as it seems.  But oatmeal’s health benefits are real and with this sharing we can start our days facing the unknown, better than before.


How the Hogberry Helps With COVID-19

Gain Amazing Health Benefits with the Hogberry

Research is showing that excess body fat can complicate the risks of COVID-19.

A recent article in USA Today, “As obesity’s link to COVID-19 grows, one family that lost 24-year-old daughter diets together” (1) tells the tale.

The article says:  The parents and two brothers of Silvia Deyanira Melendez, 24, are all in therapy after losing their daughter and sister to COVID-19 on March 28.  She weighed more than 300 pounds with a body mass index of 60, double the BMI considered obese. This most likely contributed heavily to her Type 2 diabetes, hypertension and a heart condition that required open-heart surgery two years ago.

The chronic conditions that increase the risk of serious illness and death of COVID-19 are now well known: diabetes, heart disease, hypertension and being older than 65. Obesity is less well known or understood. The Centers for Disease Control and Prevention groups “severe obesity,” defined as having a BMI of 40 or higher, with the other known “risk factors for serious illness” for COVID-19.

A growing number of studies and data on COVID-19 deaths confirm the link. The extra weight on people in the 40-plus BMI range who contract COVID-19 increases the chance they will require hospitalization, most likely in the intensive care unit. It also hampers the ability of physicians to treat them, especially with ventilators, doctors say.

Body fat complicates many health problems.   For example more than 100 studies have found that physical activity can lower cancer risk and even help cure cancer.  Fortunately researchers asked why and one answer became clear. Body fat.

Studies showed that reduced body fat creates  a 25% lower chance of developing cancer.


Fortunately there is a little known way to reduce body fat that does not even require exercise.? I’ll share more on this secret in a moment.

First, body fat, COVID-19 and cancer? Let’s ask why?

Part of the answer is toxicity.

Healthy bodies naturally and regularly remove water-soluble toxins from the body. Our blood and kidneys flush them away.

Fat-soluble toxins such as metals, pesticides, preservatives, other pollutants are harder to flush out of the system. Fat-soluble toxins must become water-soluble before the body can get rid of them. The liver can do this conversion (bile emulsifies fat-souble toxins into water-soluble). This process requires healthy digestive and detox pathways. When they become imbalanced, fat-soluble toxins are stored in fat cells and brain cells instead. These toxins can remain for decades and create health problems.

The fat stored toxins cause oxidation (free radical damage) and degeneration as well as mutation. Toxins in the fatty tissue of the brain become neurotoxins that can cause cognitive problems and a host of mental and brain imbalances.

Burn Fat to Burn Toxins

When you burn fat you turn on the body’s detox fuel.  Fat metabolism is the body’s natural form of energy. Fat metabolism provides a more steady energy than glucose metabolism and flushes fat cells free of toxins. As the toxicity drops, the nervous system has reduced stress and will naturally burn fat instead of sugar.

This is why I have written a short report entitled “The FAST Way to Better Health” that features a special tea that can help reduce body fat.

The Key is in the Hogberry

I would like to send you a report “The FAST Way to Better Health” that reveals the secret of the Hogberry, FREE when you order my three Natural Health reports described below.

This reoort is only available with my three Natural Health Reports.

These three reports are about:

#1: Nutrition

#2: Purification

#3: Exercise

In this special offer I want to send you a special report on how you can gain better natural health with the hogberry along with three other reports that reveal secrets of health and longevity.

The Commonwealth Fund in its latest survey on overall health care ranked US healthcare dead last compared to 10 major countries.  Despite being worst, USA Today, Wall Street Journal, Forbes, New York Times have all warned about huge, increasingly costly, health care changes.  There are enormous problems in hospitals and chances are they are going to get worse, with the added complication of COVID-19.

When it comes to health care, we may well be on our own. The very people, institutions and establishments that we should rely on may actually hurt rather than help our health.

Ancient health wisdom accumulated around the world, over the millennia, can fill the gap.

The way to escape the dangers of high cost, deteriorating health care, is to not need it.  Declare health independence… and create natural good health. There are dozens of simple, really low costs steps that can improve health… eating, purification, exercise, even the way we think and don’t think when we sleep.

Ancient health wisdom from around the world can help us reduce our risks of poor health care and help us fight the ever rising costs.

For nearly 50 years my wife Merri and I have lived and worked around the world. During this time, we checked out just about every source on natural health care. We even  spent years living with natural health care insiders, and trying the lessons they offered.

We took thousands of readers to Ecuador, met with shamans in the Andes and Amazon. We helped other readers visit India and also learn great health care ideas from China and beyond.

Since not everyone can go to Ecuador or travel the world, we have created three Natural Health Reports that can help improve the power that your body has.  These reports are concise and to the point. In 15 minutes the first report shows exactly how to start preparing for better health and more energy.

We do not have to depend on the health care and health insurance monopolies for better natural health… or cave into a healthcare system that can put us at risk and charge outrageous prices at the same time.

Our health reports provide information on how to use ancient health care systems to become more healthy, self sufficient – providing our own good health.

The first report is “Sunski?”, the Andean word for good eating, for maximum nutrition and purification.

We started the series with eating because so many of our readers have found that a blend of Indian and Andean shamanic nutrition helped them kick start their health with weight trimming.

Good eating is the first step towards natural health. The first rule of good health is getting the correct nutrition.  The second step is purification of toxins and eating to avoid getting impurities in our body in the first place!

Sunski is a way to eat that strengthens and purifies as it stops adding toxicity from eating.  Yet Sunski is a delicious, healthy “self defined” cleansing process.  One chapter in Sunski shows how to correct a simple mistake that most of the Western population makes which increases the chances of adding and retaining weight by 84%.

Sunski combines lessons about healthy eating that we learned from years of working with all types of Western healers, ayurvedic health masters and then living with an Ecuador Taita Yatchak and his apprentices.

We lived, worked, farmed, cooked and ate with this Taita Yatchak for years while learning “Sunski”.


The “Sunski” report was 50 years and millions of miles of travel in the making.

We’ve invested thousands of hours into learning the skills of health self-reliance and resilience, identifying the best foods and combinations and sifted through loads of seeming contradictions to get to the facts about “do it yourself” longevity and natural health.

But that wasn’t enough – not when our good health was on the line. So we consulted dozens of top professions who know a lot about natural health. We spoke with holistic MDs, osteopaths, chiropractors, Indian vidyas, Andean yatchaks, and other self-reliant natural health experts who live a naturally healthy path every day.

Don’t let the simplicity fool you… years of research went into these reports.

And we only kept the best of the best: this system is complete – and FAST to learn – so you can get started immediately.

We all need to stay out of hospitals and reduce our exposure to modern medical risks and costs.

Why re-invent the wheel? Especially when time is NOT on our side.? We’ve already done the hard work for you pulling together the information so you can create better natural, good health.

Imagine… never worrying about what you eat and reducing the risks of hospitalization and health care’s outrageous costs.

A few of the life balancing nutritional tips include how to:

#1: Eat a balance of fat, carbohydrates and protein.

#2: Eat combinations of food for ideal digestion.

#3: Eat in good spirits at the right times of day while chewing in a special way.

This report includes a complete list of EZ to use recipes that will immediately improve your short term energy… and your long term natural health – so that you never have to guess what foods you need (or rely on the health care establishment).

quinoa pancakes

One of the recipes is for high protein Chocolate Quinoa Pancakes.

Recipes include:

  • Carrot Cake Quinoa Brownie with Stevia
  • Thermos Quinoa Kichiri
  • High Protein Veggie Almond Savory Cottage Pie
  • Mild Turmeric Curry
  • Low Carb Quinoa Tapioca Crumble
  • Merri’s Blackberry Crumble with Quinoa and Stevia
  • Merri’s Quinoa Strawberry Shortcake
  • Merri’s Quinoa Corn Bread
  • Merri’s Quinoa Corn Bread Dressing
  • Quinoa Risotto With Arugula and Parmesan
  • Timbal of Quinoa topped with Ginger or Parmesan Cheese
  • Quinoa Gazpacho With a Sherbert of Coriander
  • Quinoa Taboleh
  • Mango Quinoa Salad
  • Quinoa Avocado Curry

All of these recipes are in “Sunski” just one of the three natural health reports.

These recipes are easy to make, delicious to eat, inexpensive but balanced and healthy foods prepared in ways that provide nutrition and purification.

Learn how nutritional secrets can help keep you out of the hospital.

Here are a few facts and health tools you gain:

  • The single biggest constraint you’ll face in your eating habits? – and how you can eliminate it by adding two simple recipes to your Sunski system.
  • How to calculate exactly how much food you need so you don’t over or under build your nutritional plan.
  • A simple solution for making sure that your food delivers what your body needs when you need it.
  • What components you can choose for yourself and how to avoid mass diets that seem to work for every one except you.
  • The best long term solution for avoiding sugar.
  • Use sweet spices to compensate for stress.
  • Specific types of unique spices that give you the biggest energy bang for your buck.
  • Spices that cleanse and purify.
  • Three changes in your fruit consumption that is a critical component for long term purification.
  • The best times to eat specific foods.
  • How to direct different foods to different parts of the body.
  • Three teas that add a resilience to your natural health system that are easy to make and enjoy at home at a low cost.
  • Why it is good (in fact almost a requirement) to sometimes eat junk food.

All of this information is in “Sunski” the first of the three natural health reports.

These reports focus on how to have good natural health so you can remain independent and avoid costly medical care.

The second report shows you how to purify and detoxify existing poisons that have accumulated in your system.

The third report is about exercise… but not the type you would think.

Unlock the Mystery of Key Muscles

This third report unveils one exercise that energizes and coordinates the digestive system by exercising a set of key muscles, not while you are in a gym, but when you eat!  The body has a number of key muscles that regulate breathing, digestion, circulation, elimination and muscular motion.

The third report reveals an exercise you can do at the dinner table to energize these muscles which in turn coordinate every other muscle and organ in the body. Eating in this way for example (most of the modern world does not) energizes just one key muscle that regulates part of our ability to burn sugars and fat.

The report looks at oxygenation, coordination, purification, energy boosting, education, occupation and relaxation.

Healthy Eating Made EZ: Gain delicious, power packed weight reducing recipes from easy to obtain products from super market foods. Coddle Yourself Egg-High Protein Country Cottage Pie-Low Carb-Veggie Chile & Spaghetti- Weightless Bread-High Mountain Pure Protein Quinoa-Better Oatmeal of Steel- Several Soups for Super Strength-Berry Good Crunch Treat and Waist Less Apple Crumble are just a few.

Exercise for Strength and Better Health.  Medicine is dose. Too much exercise is as bad or worse as not enough. Learn how to let comfort be your exercise guide. Move with momentum-some exercises activate all muscles and provide the benefit of leverage, momentum and convenience so 12 minutes of exercise a day is enough. Blend body and mind-Alpha exercises take you into the zone so you win from the inside out.  Spin and bend-blend exercise secrets from India, the Andes and the East for easy and better health.? The Gentle Touch-if you have to breathe through the mouth you have done too much.

Here is what others have said about this information:

Though I ate more than ever, my weight dropped and I lost two inches off my waist.” – S.H. Oregon

The life path altering effects from the weekend with you and Merri continue. Thank you again. I have begun to change my diet. Bless you!” – D.B. Connecticut

You are indeed a spiritual pioneer, blending disciplines to create tools and resources for success in this new land of opportunity.  Anyone who thinks this is just all about money is missing the real message: This is about life in its most profound implications.” – W.P. Australia

I want to thank you for the wonderful time. I travailed from California to hear you convey your knowledge in the way you do so well, and I wasn’t disappointed.  The amount of information in the sessions was almost overwhelming, but it’s exactly what I went to hear.” – B.R. California

The technical information I gathered was most not new to me, but I like to compliment you for putting it all in the right perspective and to make it very understandable to all.  What was at our opinion one of the most important gaining of these 3 days is the opening of the new world, this new circle of what you call ‘normal’ people! (I call us ‘not normal’ as a matter of respect to the majority.)  But as we know, all is relative and depends at the point of view of each, His spiritual mind and his opinion about the senses of our being.” – E.V. Florida

People who, among other things, are active and productive and creative and resourceful, whose word can be counted upon; People who realize that spirituality DOES NOT mean sitting in a cave contemplating your navel and weaving baskets, nor does it equate in the Western culture with living in abject poverty.  People who realize that abundance is not a dirty word. People who understand that we are here to ENGAGE life, not to submit to circumstances out of fear and ignorance and apathy; People who don’t just use the most current ‘buzz words’ so they can feel like they are part of the group, but who actually DO something… Builders. Thank you for showing up in my life.” – E.W. Nevada

Good health is the most important asset in stressful times. Beyond the fact that modern health intervention (ie. hospital) can destroy one’s finances, being in good health brings the energy and balance required to make sound investing and business decisions.

When you order the three shamanic health reports that normally sell for $19.95 each, you save $19.95 plus get the report on the Hogberry free.

More important you learn how to feel better almost from the very first day.? Reduce stress, gain smooth steady energy without 10:30 am and 3:00 pm droops. Find out how to avoid being hungry right after you eat and how to make the cravings for sweets and junk food all but disappear.

I will send you this report “The FAST Way to Better Health” that reveals the secret of the Hogberry, FREE when you order my three Natural Health reports.

This is the only way to attain this report as it is not for sale or available to the general public.

As with all my reports and courses, satisfaction is guaranteed or your money back.  I want to be sure that the information in “The FAST Way to Better Health” works for you. The valuable knowledge you’ll gain in these reports works better when the nutrition, purification and exercise reports are combined so I have made this special offer.

Order all three Natural Health Reports worth $59.85 for $39.90 and save $19.95.

Order all three Natural Health Reports worth $59.85 for $39.90 and save $19.95.   Plus get the report “The Fast Way to Better Health” and our 60 day, full satisfaction or full, no questions asked, refund.

(1) www.usatoday.com/story/news/2020/05/23/obesity-makes-covid-19-risk-larger-hospitals-challenges-much-harder/5221600002/


(1) onlinelibrary.wiley.com: Pasting alters glycemic index, antioxidant activities, and starch‐hydrolyzing enzyme inhibitory properties of whole wheat flour

(2) www.sbs.com.au: How to make your favourite carbs healthier

(3) www.researchgate.net: Impact of freezing and toasting on the glycaemic response of white bread

(4) www.montignac.com: Factors that modify glycemic indexes if starches

(5) www.thekitchn.com/recipe-coconut-and-ginger-oatmeal-234427