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  • Eat grass-fed meats and wild fish [for high omega 3 which converts to DHA in the brain]
  • Eat seaweed 1 time/week [for iodine]
  • Eat 3 cups of greens per day
  • Eat 3 cups bright colors vegetables and fruits [for antioxidants (fruit is 1x/day)]
  • Eat 3 cups sulfur-rich vegetables per day [cabbage, broccoli, cauliflower, turnip, rutabagas, kale, brussel sprouts, mushrooms, onions, leeks, garlic, shallot, collard greens]
  • Eliminate gluten and dairy, possibly eggs

– From Dr. Terry Wahls, The Wahls Protocol

It will cost more to eat this way. You will pay the price now for food that restores your health and vitality, or you pay later for doctor’s visits, prescription drugs, surgeries, missed work.”

From Dr. Terry Wahls, The Wahls Protocol

Black Bean Brownie Recipe – Why Add Black Beans to Dessert Brownie? The beans in the recipe add fiber, which can slow down the absorption of white sugar and white flour in the recipe box. Slower sugar absorption slows the body’s reaction to sugar, which causes the release of insulin. This yo-yo of raised and lowered blood sugar can lead over time to insulin resistance and diabetes. And it is now thought that the body deposits cholesterol in the arteries to protect it from insulin, NOT from the eating of cholesterol.

This recipe came from my friend Mary. It can be made with wheat or made into gluten-free brownies if you use a gluten-free brownie mix.


  • 1 can 15 oz black beans
  • water
  • Brownie Mix (Mary suggests Trader Joe’s gluten free brownie mix- 18-20 oz)
  • 1 egg (optional)


Heat the oven to the temperature listed on the brownie box. Choose the right pan size and type (metal or glass). Grease pan if required, but only halfway up. You actually want the brownies to be able to cling to the sides about halfway up the pan.

Drain and rinse one 15 oz can of black beans. Return drained black beans to can and add new water to cover. Then blend to a puree.

Combine bean puree and one box of brownie mix in a mixing bowl. Add 1 large egg if you would like a softer spongier consistency. Mix well and bake according to box directions.

*Note: You may need to cook the brownies longer than usual, because of the increased water, from the beans. Cook until the edges start to pull away from the sides, and the middle is no longer liquid. You can test them by dipping a toothpick into the brownie, and pulling it out. Normally you want to see no crumbs on the toothpick. In this case, you want to pull them out a little before its all the way done, so it doesn’t end up overdry. The brownie will continue to cook after its removed from the oven.

Cool on a wire rack. Cut from the pan.

Taste The Results~
The resulting brownies tasted just like normal brownies, but with a nice moistness, and earthiness that was satisfying. You won’t get quite the blood sugar spike from eating them, either. The color looked just a little darker than normal chocolate brownies. Enjoy!

Great News! My Transform Health blog is now publishing through the Apple News app, which is available on iPhone, iPad, and Mac computers! This blog specializes in educating the public about functional nutrition, alternative & herbal medicine, common nutritional deficiencies, the Paleo Diet, special digestive diets like GAPS & SCD, and using holistic health knowledge to combat the spread  of common diseases, and incidence of chronic diseases.

Here’s the link to Transform Health on Apple News app– Please spread the word to your health-minded (health-obsessed?) friends:

Here’s the link to Apple News app on the website.

Why is this health education work important? Here’s a quote from Dr. Perlmutter, author of Grain Brain:

We spend nearly 20 percent of our gross domestic product on health care [in the US]… although we are presently ranked first in the world in health-care spending, we are ranked thirty-seventh in overall health-system performance, according to the World Health Organization. [bold added]

And another quote, from the same source:

We live in an exciting time in medicine…But we also live in a time when the number of people dying from chronic disease (including HIV/AIDS, tuberculosis, and malaria), maternal and perinatal  conditions, and nutritional deficiencies combined.

The Transform Health blog is written by me, Diana Sproul, a health coach based in northern Colorado, who helps clients nationally. Besides free health articles and recipes on the Paleo, GAPS and SCD diets; articles comparing the nutrition between wild and farmed salmon, and info about the importance of the Omega 3 to 6 balance (nutrition geeks – you know who you are!), I have these free resources:

  1. free videos on YouTube  (channel link) and (channel link),
  2. a free monthly newsletter (subscribe here),
  3. an online course, “Raising Your Immunity Through Nutrition and Herbalism.” (Free course coupon here)  (read more about)
  4. a Transform Health Pinterest page with recipes, health videos (including her own), and a lot of nutrition, alternative medicine and holistic health info. Also includes recipes for these diets: Paleo, SCD, & GAPS.
  5. The Transform Health Facebook page (includes local events)
  6. The Transform Health Google+ page
  7. E-books on (link) (1 is about baby sign language)

I hope you’ll join me online, or through our newsletter, and that you benefit greatly from reading my health and nutrition articles on the Apple News app! Self-education is the best path to preventative health and a healthy lifestyle.

Can I help you on your journey toward better health?
 Just Contact me at this  link. I would be happy to talk with you further.

If you enjoyed this article, please share it with your friends, using the buttons below.

Chronic inflammation is involved in many different chronic conditions and diseases. Learn strategies and methods for lowering inflammation in the human body through the use of herbal medicine, healthy foods, nutrition, and better lifestyle habits. These anti-inflammatory tips may be helpful for a variety of chronic conditions and illnesses, without actually treating the condition itself.

WARNING: If you would like to start taking fish oil, and you are already on heart medication, blood pressure medication, or blood thinning medication, it’s VERY important to talk with your doctor FIRST, as fish oil has blood thinning properties.

Please Share this with your friends-– Use the handy Share buttons just below.

**Check out our other videos!Green Tea Latté, Wheat Analogs (allergy info, foods that act like wheat), Recovery After Antibiotics
See our videos on YouTube (link)
See our videos on (link)

**Subscribe Now so you don’t miss future health, nutrition and herbal educational videos.

Can I help you on your journey toward better health? Just Contact me & Newsletter Sign-up  at these links.
This information is for education purposes only for the general public. If you have a serious health condition, please consult your medical provider.

I’m thrilled to announce the launching of my first healthy lifestyle online course, Raising Your Immunity Through Healthy Lifestyle Practices. This holistic health course shows you natural, alternative medicine practices that may help enhance your immunity. There are seven short video lessons that last three-twelve minutes each, and they cover these topics:

  • Fermented Foods – Why Eat Them, How to Make, Recipe Resources
  • Gut Flora and their importance to the immune system
  • Probiotics – How to Use Them, Cautions with Chronic Illness
  • Prebiotic Foods that feed Gut Flora (easy to find at the market)
  • Herbs That Raise Immune Function, with Cautions
  • Foods That Raise Immune Function (some are well-known to you already)
  • Nutrition: Vitamins that help immunity
  • Lifestyle Practices (like pulling all-nighters) that can lower immunity
    (doing the opposite can raise immunity!)

Helping our immune system is important for great health. As an alternative medicine practitioner, I encourage you to stop reacting to/collecting colds and flus, and then treating them with antibiotics. This can lower your immunity for the future, especially when repeated over and over again. Instead, try exploring natural methods to raise our immune system function naturally, before you are exposed to whatever is going around.

Rebuild and strengthen your gut flora with probiotics and fermented foods before cold and flu season! Eat foods that feed your gut flora to help them flourish. Why not?!

Changing simple daily-life things can have an impact on raising immunity. You could eat certain easy-to-find foods, learn about herbal (or plant) medicine, start adding fermented pickles or yogurt cheese to your menu, or examine your menu to see if it has enough vitamins (certain vitamins impact immunity).

You will learn about several easy-to-find herbs that can help raise immune system function. They are often found at local health food stores. There are some cautions when using these, however.

I walk you through an easy slide show, include links to more videos and resources with each section, and have included a video of yours truly that talks about gut flora recovery and rebuilding after using antibiotics. The whole course is a short hour, with each part from three-10 minutes in length. It includes four quizzes at the end. (And you can take them or not – I won’t tell!)

I hope you will like this course, my first one! Read more and sign up now at this link to Raising Your Immunity Through Healthy Lifestyle Practices online video course. Thanks!

Do you have a friend who would completely love this article? How about sharing it with them using the email and social media links on the left side of the screen, and below? And here’s a short link to this article:

You can get articles like these delivered to your in-box when you sign up for my free, monthly email newsletter.

How to Naturally Raise Our Immunity
Learn how to naturally raise your immunity with easy-to-find foods, herbs, teas, vitamins and lifestyle changes. Come join me at a free class at the Vitamin Cottage/Natural Grocers in Fort Collins, Colorado!

Join me on Saturday, Nov. 19th at 11 am for Free healthy  Lifestyle Education! Attending ~4 classes gets you a store coupon, too. **Please SHARE this event with your friends.

This class will talk about fermented foods, the microbiome and gut health, helpful and healthful herbal medicine like anti-viral herbs, a quick overview of the immune system, common nutritional deficiencies, avoiding sugar, and maintaining good nutrition with ample vitamins during the holidays.

Where: I’ll be teaching a free class at the Vitamin Cottage/Natural Grocers in #FortCollins (map).

Presenter Diana Sproul is the owner of #TransformHealth, in Fort Collins. Diana helps clients on their journey toward better health through nutrition, herbalism, and #holistic #health coaching. Read more about your host, Diana Sproul, here. Join Diana’s newsletter at the lower form on this Contact page. Read more health, herbal and nutrition articles online.

Hi,everyone! I have a new podcast channel for my company, Transform Health. It’s available now at this podcast channel link (by Libsyn), an will hopefully be approved to be on iTunes in a few weeks. I’ll keep you updated.

The first podcast is called Wheat Analogs: Foods that React Like Wheat in the Body. Listen at the above link.

Future podcasts will be on anti-biotic recovery of the micro biome (gut flora), a green tea latté recipe, functional medicine, beginning herbalism tips and info, alternative medicine, preventative health, recipes for the Paleo or GAPS or SCD diets, historical nutrition, Weston Price, food allergies, vitamin deficiencies, nutrient dense foods, and mineral bioavailability (sometimes we eat it but can’t use it). I hope you will tune in! But since it’s a podcast, you can download it and listen at your leisure.

~ Diana


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