Are You Too Sweet? 4 Ways to Reduce Blood Sugar

RePosted from Cooking Up the Cure: Fighting Cancer with Food

Elevated blood sugar levels are associated with a number of disease, including inflammation, poor immune function, tumor proliferation, diabetes, headaches and chronic fatigue. Thankfully, there are many foods that help lower your blood sugar. Here are four key ways to maintain good levels.

1. Avoid refined carbs and sweets, including commercially produced whole wheat bread, orange juice, fake butter, and soy milk. Check your labels!

2. Follow the Good Carb Formula, choosing whole grain foods that offer at least 1g. of fiber per 10g. of carb.

3. Avoid eating carbs alone, especially on an empty stomach! Add a protein or healthy fat ~ something like almond butter, coconut oil, sardines, light meat tuna, etc. ~ to balance blood sugar levels.

4. Eat more of these:

Stephen Swain Photography
  • Apples with Peel
  • Apple cider vinegar
  • Avocados
  • Barley
  • Blueberries
  • Chamomile tea
  • Chard
  • Cherries
  • Cinnamon
  • Flax-seed Meal
  • Garlic
  • Goji Berries
  • Green tea
  • Leeks
  • Lemon & Lemon Rind
  • Parsley
  • Nuts
  • Oat Bran
  • Olive oil
  • Onions
  • Raspberries
  • Seeds
  • Sweet potato
  • Yams

Namaste! 

Spring Detox Smoothie

Energizing, Awakening, Detoxifying

At first look, this Breakfast Smoothie is a blush-colored beauty! But at first taste, it is a bit of a surprise: the kind of surprise that yanks you by the collar, drags you from bed, alerts all five senses, concentrates the mind, and shouts, “Wake up!”

When you go back to check, Really?, the second taste gives you a shudder. The kind of shudder that shakes off sleep, powers up the daylight, revs up your juices, sends that blush of beauty to your face, and stirs all the cells in your body to declare “Yes, I am Alive!”

After that, it is delicious.

If this is a helpful way to start your day, here is how to make it. I adapted it from Whole Living, who add fresh ginger ~ a pungent and, therefore, great for Spring, but too much for me. I replaced it with cinnamon ~ also pungent, but gentler ~ and added Honey. Otherwise, the grapefruit was overwhelming.

Gorgeous Ingredients

Spring Detox Smoothie

1/2 Grapefruit, peeled
1 cup Strawberries
1/2 Apple
1 t Honey
1 dash Cinnamon

Put the fruit in a VitaMix or powerful blender. Add 1 cup water and liquefy. Add honey and cinnamon. Blend another 10 seconds, and pour into glasses. Makes 2 servings.

from Whole Living

I served this to guests when they arrived at my recent Spring Detox Cooking Class at Casa De Luz because the grapefruit offers a light, bright, energizing way to  get more of the bitter taste in your diet, which in turn will give you a healthier, happier Spring.

Would you like a free lunch at Casa De Luz? It is our hip, new, North Park, Vegan, communal Eatery and they are giving a nourishing soup, salad and main course for free to one person who comments below about your love for Smoothies, Juicing or Casa De Luz. I’ll pick a name from the comments on Sunday, and announce it here. So please let us know what you do to stay healthy in Spring and come back to visit Sunday.

Namaste! 

4 Simple Steps to Detox

According to Ayurveda, Spring is the season to detox. How timely then that the world received the great gift of the movie Hungry For Change this Spring!

Without ever mentioning it by name, the movie outlines an Ayurvedic approach to health and wellness, specifically in terms of nourishing and detoxifying your body, and those good souls at Hungry for Change just sent out 4 simple Detox Tips from Dr. Alejandro Junger, a featured expert on  their documentary, that I want to pass along. It echoes themes and tips in our Spring Clean Challenge, also every bit as easy to incorporate.

Do you feel ready for a Detox? We are offering our Spring Clean Detox Challenge again because it was so much fun, so successful and so easy. It begins this Sunday, April 22nd, on Earth Day ~ a perfect day to commit to honoring your body temple with Mother Earth’s nourishing, sacred bounty. Check out the details here.


1. Drink More Water

Too often we misinterpret thirst for hunger. Our signal for thirst may cause us to eat as we mistake it for hunger pains. Reach for water first and make sure you are well hydrated before eating any meal throughout the day. Breakfast, lunch and dinner included.Where possible make sure to drink your water at least 30 minutes before eating as this will allow time for the water to properly penetrate the cells of your body and hydrate your stomach lining in preparation for proper digestion. I like to add lemon juice and apple cider vinegar to my water or green it up with barley grass powder, wheatgrass powder, spirulina or chlorella.

2. Add A Green Juice To Your Day 

Green juices are an amazing way to add life giving and detoxifying plant chlorophyll to your bloodstream.
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Green Juice Recipe Ideas:
– Celery, lemon and pear (or apple)
– Celery, cucumber, lemon (leave the skin on) and pear (or apple)
– Celery, cucumber, kale, lemon and pear (or apple)
– Celery, cucumber, lemon, parsley and pear (or apple)
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You can also stir in whatever green powders you have laying around to green them up even more! Try barley grass, wheatgrass, spirulina or chlorella powder.
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My note: My favorite breakfast Smoothies are green and goddessy!

3. Add More Parsley and Cilantro (Coriander) To Your Diet 
Parsley and cilantro (called coriander outside the U.S.) are very powerful natural green plant foods for detoxing heavy metals out of your body.”
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My note: These herbs are easy to grow in your home garden or on a kitchen windowsill and can be added to just about anything ~  juices, salads, soups and meals. One very delicious way to get your daily dose of Cilantro is to make this surprisingly fabulous Heavy Metal Detox Pesto Recipe

4. Breathe Deep Into Your Abdomen  

Deep breathing, where you fill your belly and expand your diaphragm downwards, is one of the most powerful exercise you can do to activate your lymph system which helps to detoxify your body. Think of your lymph system as your own personal garbage removal system. Practise 10 deep slow breaths counting 4 seconds in, 8 seconds hold and 8 seconds out. Breathe long slow and deep in a mindful state as often as possible.
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Up to 70% of our body’s waste products are eliminated via our lungs and the rest through the urine, skin and feces. When the efficiency of our lungs is reduced due to poor breathing, less oxygen is available to our cells, and it slows down the flow of blood which carries wastes from the kidneys and lungs. Our lymphatic system which fights off viral and bacterial invaders is weakened along with a slower digestive process.
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My note: Deep breathing also massages the organs of digestion and elimination, stimulating peristaltic action, and deeply cleaning the internal organs. It is an important part of our Spring Clean Detox Challenge. I encourage you to watch this 5 minute video to learn how and why. I also like this one.

This weekend, we have a number of ways to support you in feeling your best ~ Friday Night we celebrate YogaDance, Sunday morning we partner with Casa De Luz for a Spring Detox Cooking Class, Sunday afternoon we have our annual Yoga Detox Workshop and Sunday evening our second 21 Day Spring Clean Challenge begins. 


What about you? What is your favorite way to detox?  What tips have you learned that are most helpful to you? 

Winter Wellness Formula

Are there children in your home, or colleagues at your office coughing, wheezing, sniffling and sneezing? Or maybe it is you?

It seems like everywhere I turn someone is sick. Whether it is because a son or daughter is home from school, or a client is unable to make an appointment, the same question keeps coming in ~ Laura, what can I do?

Despite the most beautiful winter anywhere on earth, we still get sick, and when that happens this is what I do, and what I recommend for you ~

Honey Cough Syrup

Honey Cough Syrup

Put three to four spoons of honey into a small bowl and set that in a larger bowl filled with hot water. As the honey softens, remove the bowl from the water. Add 1/2 teaspoon of ground cinnamon, 1/2 teaspoon of ground clove, a shake of ground ginger and a shake of cayenne powder. Squeeze in about a tablespoon of lemon juice and stir well. Store in an airtight container. Take half a spoonful every hour, or to coat your throat whenever it feels dry, itchy, or sore.  You can also stir it into very warm water with the juice of the rest of that lemon to make a tea, which is especially good for coughs or heavy mucus.

This is delicious, natural, botanical medicine that your children, colleagues, clients will love. It’s also more proof that Nature is the perfect Mother: healing, comforting, loving in so many delightful ways.

Surfing Sunday before getting sick on Wednesday

Please note that the CDC warns that honey should not be fed to infants for risks of botulism. Honey also should not be heated or cooked. It “denatures” above 100 degrees. This from Wikipedia: “Excessive heat can have detrimental effects on the nutritional value of honey. Heating up to 37 °C (99 °F) causes loss of nearly 200 components, some of which are antibacterial. Heating up to 40 °C (104 °F) destroys invertase, an important enzyme. At 50 °C (122 °F), the honey sugars caramelize. Generally, any large temperature fluctuation causes decay.”

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May you be well ~ Namaste!