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4 Natural Sweeteners That Don’t Affect Blood Sugar Levels
cuteas.com.au
Did you know that the average American eats an average of 142 pounds of sugar per year? Keeping this in mind makes it easy to understand why diabetes has become such an epidemic. Living with pre-diabetes and diabetes is a delicate issue and much care has to be taken to change lifestyle choices and consume sugars that have little to no effect on the blood sugar level to avoid aggravating the condition. The great news is there are a decent variety of natural sweeteners that do not aggravate blood sugar, and in some cases actually prevent tooth decay or repair tooth enamel. Within the natural sweetener world some substitutes have a lower glycemic index than refined sugar, such as agave nectar or birch syrup, but still may not be suitable for pre-diabetics or diabetics. The best course of action is to use sweeteners that have no effect on the blood sugar. Here’s a list of four sweeteners you can try that fit that criteria:
- Stevia. Not so long ago this leafy herb was completely unheard of. Now you can find it in most grocery stores in powdered or liquid form. Stevia has no calories, will not spike blood sugar levels, and its’ extract is considered 100-300 times sweeter than white sugar.
- Birch Sugar or Xylitol. This sugar substitute is a naturally occurring alcohol made from tree fibers and occurs naturally in fruits and mushrooms. Xylitol is sweet to the taste like sugar but it does not cause tooth decay. In fact, it actually reduces levels of decay-causing bacteria in saliva.
- Chicory Root. This natural sweetener is the root of a perennial herb, and has no calories. Not only will consuming chicory not spike your blood sugar levels; it decreases levels of LDL cholesterol in the bloodstream, contains vitamin C a powerful antioxidant, supports detoxification of the body via the liver and kidneys, and serves as a prebiotic which feeds and promotes growth of good bacteria in the gut.
- Erythritol. This sugar alcohol is made by fermenting the natural sugar found in corn. It has no calories, will not raise blood sugar, and no carcinogenic properties. In addition erythritol is very easy to digest and is considered an antioxidant, which helps the body to fight freed radicals and reduce the signs of aging.
Sugar alcohols should not be confused with artificial sweeteners. Part of their structure resembles sugar and the other looks like an alcohol. They are used are sugar substitutes because they do not cause tooth decay, feed candida or fungal infections, and convert to glucose more slowly in the body and do not require much insulin to metabolize. When consuming sugar alcohols some people may experience uncomfortable symptoms like gas, bloating or diarrhea, so it’s important to not consume in excess. Hopefully these options give you a few places to begin finding the best sugar substitute for you. If you do not have diabetes or any related conditions, there are many other natural sweeteners you can try including indulging on good, plain old fruit. If you or anyone you know is dealing with diabetes I also highly recommend you watch “Simply Raw: Reversing Diabetes in 30 Days,” for inspiration. It’s a documentary that chronicles the treatment and reversal of diabetes over the span of 30 days using a 100% organic raw vegan diet. –XoXo Raw Girl
For more on diabetes check out this past post: Natural Cures: Bitter Melon for Diabetes
Goddess On The Go Experience
It’s wonderful how something you didn’t even know you needed can show up in your experience and feed your soul. This past weekend I got an impromptu invite to attend Goddess On The Go in downtown LA and I am so glad I answered the call. The gathering happens several times a year here in Los Angeles, New York, and Detroit, and was created by Leora Edut to forge healing and community among strong, passionate, powerful women. The mission and vision driving Goddess On The Go is that every woman on the planet lives her best life. Designed as a day long retreat, the event gives any “goddess” the time and space to connect with other women, check in with herself, release any blocks that need healing, and reaffirm intentions for the future. Through classes, talks, and communion with other women a sacred space is created that can lead to empowerment, self-transformation, and AHA moments. The day included a Kundalini yoga class, a talk and mini-workshop on sensuality, an astrology recap, dancing, and really awesome raw vegan fare including lunch and dessert.
With one of the lovely AstroTwins!
Beyond meeting a bunch of incredible and inspiring women, some of my favorite moments were the kundalini yoga class, and meeting one half of the dynamic AstroTwins duo, as I read their horoscopes via Elle, religiously. If you’ve never checked out their scopes, you’re missing out because they are well written, witty, and always have a positive angle while remaining spot on with the current planetary energy. The food was certified delicious and provided courtesy of The Springs LA, a wellness hub and restaurant coming soon to downtown LA that will serve 100% raw vegan cuisine, offer yoga, and holistic treatments. Overall the the event was cathartic and left me feeling full to the brim spiritually; I highly recommend it for any woman who is going through a transition, needs a break from their daily grind, or is just looking for something different that may spark some inspiration. To get more information about the next Goddess On The Go or find out about dates in other cities visit: http://goddess-onthego.com/.
The Healing Benefits of Water Fasting
During the month of August my fasting regimen went to another level. If you follow this blog by now you know I am a big fan of fasting on fresh vegetable juices which immediately boosts your complexion, rids the body of excess toxins, and can in general give you your groove back. Well, last month was the first time I tried water fasting. Which consists of drinking, you got it, only water all day. I actually chose to drink both coconut water and water and conducted the fasts for no more than three days at a time. Water fasting to me always seemed too extreme, as it does require more of a slow down in your normal activities. With any fast you should slow down if not eliminate all of your hectic schedule so that you actually have time to go within and rest. This need increases tenfold with a water fast, because the healing reactions can be more aggressive, or you may feel fatigued as the body goes into fasting mode. Water fasting for longer periods like 14-40 Days should never be conducted alone; there are facilities that you can enter to go through those longer term fasts in which doctors will monitor your levels throughout and you will be in an atmosphere of complete rest. Many ailments have been reversed with these longer water fasts, simple because they body got an opportunity to reset. For more on this check out the interview at the end of this post, which features two doctors who promote water fasting for health and have healed numerous conditions in their facilities. Some benefits of water fasting include:
- Physical and spiritual healing
- Detox, eliminates toxins from organs, skin, glands
- Strengthens immune system because of break from food; restores stronger immune response
- Scientifically proven to increase lifespan; studies have shown that restricted diets lead to a longer life
- Prevents the onset of degenerative mental diseases
- Improves brain f(x), mental clarity, and ability to focus
- Induces an anti-inflammatory response that helps to heal arthritis in muscles, joints
- Ancient tradition that has healing minor health issues along with more serious chronic ailments
- Increases metabolism; promotes weight loss
- Drastically improves mind over body will power; and portion control
- Increases energy in some cases as energy is diverted from digestive process
- Deepens connection with spirit and nature
Pre-Order Your Copy of Thrive on VEG!
After working diligently for the past few months, a release date has been set for my third e-book Thrive on VEG! The book will be available on October 15, 2014. I’m ecstatic to share it with you, because it is the resource that I wish I had when I was embarking on a plant-based lifestyle. The goal of the book is to give a simple overview of the many variations of a plant-based diet, discuss the health benefits going VEG can offer, key nutrients needed to stay optimal, tips and tools for transitioning, how to set up your plant based kitchen, and recipes so that you can begin your journey immediately. Thank you so much to all of the readers who have asked questions that prompted the idea for this book! Below I’ve included the Table of Contents so you can get a sneak peak at what topics are covered. My most recent draft of Thrive on VEG! is currently 75 pages, but I anticipate the final draft may end up being somewhere around 100 pages packed full of great information, delicious vegan and raw recipes (will be printable), and inspiring insights for anyone interested or curious about a plant-based lifestyle.
TABLE OF CONTENTS
i. What is a Plant-Based Diet?
ii. Levels of Plant Based Diet
iii. How to Thrive on a Plant Based Diet
iv. 7 Habits of Highly Effective Plant Eaters
v. Benefits of Plant Based Diet
vi. How to Transition
vii. Setting Up a Plant Based Kitchen
viii. Plant Cuisine Seasoning & Substitution Tips
ix. Recipes
x. Resources
To pre-order your copy click the button below. The first ten people to order their copy in advance will receive a Free 15 Minute Health Consultation via phone with yours truly! All buyers will receive their e-book via the email provided on October 15th, 2014.
10 Reasons to Love Figs
It’s officially fig season! From June to September on the West Coast it’s a wonderful time to cop a wide variety of delicious figs. If you are among the relics still stuck on the Standard American Diet plan, you may think I’m talking about Fig Newtons. Nope. I’m talking about real, unprocessed figs as nature intended them. If you’ve never experienced them in raw form, get on it. There are so many varieties of figs to choose from. Some of the most popular are: black mission, adriatic, brown turkey mission, calimyrna, and kadota. Below’s ten great reasons why you should love figs, without the newton. -XoXo Raw Girl
- They are nutritional superstars. Like if a fig was a person, they would be famous.
- You can put figs in dishes that are savory or sweet, cooked or raw.
- Figs are fiber powerhouses and contain 16% of the RDA. The nice amount of fiber makes them useful for those who want to lose weight.
- They are an awesome source of Vitamin A & C.
- The combination of nutrients make this fruit a beauty superfood; if you have skin issues or want to improve your complexion figs are a great addition to your diet.
- Rich in minerals essential for health like calcium, iron, phosphorous, manganese, and potassium.
- People have been loving on figs since the dawn of time, circa Ancient Egyptian era.
- Consumption of figs can help to reduce cholesterol and reduce risk of prostate, breast, and colon cancer. Fig leaves and seeds are said to be useful in curing diabetes and eating figs can control blood pressure.
- Because of the fiber content can act as a mild laxative (especially when eaten in dried form) and treat chronic constipation.
- Eating figs can reduce fatigue, improve memory, and prevent anemia.
What are Hybrid Foods?
Hybrid foods are foods that would not occur in nature, are unnaturally high in sugar and low in minerals. They would not occur in nature because they have no seeds or are cross-bred to create an altered plant with new perhaps “better” qualities. Plants that evolved in nature, wildly grown, have a built-in capacity to withstand environmental conditions, fungi, and other things that compete for their life force whereas hybrid foods do not. For instance did you know that bananas are supposed to have seeds? So are grapes and watermelons. That is the way nature designed them. There are now so many variations of hybrid foods it’s hard to know what is real food and what is not. When you consume too much hybridized fruit sugar or sugar from seedless hybrid fruits such as bananas, grapes, oranges, pineapple, watermelon the excess sugar can over stimulate the endocrine system, cause constipation, and start the process of leeching essential minerals like calcium from the body. This is of even greater concern when you combine large amounts of hybrid fruit sugars with a diet that consists of lots of starchy cooked vegetables. Common hybrid vegetables include beets, carrots, corn, tomatoes, and potatoes. If you think you may be guilty of eating a lot of starch and sweet hybrid foods, to find a balance be sure to rotate your food choices, and incorporate non-starchy vegetables like asparagus, broccoli, brussel sprouts, cauliflower etc.
Although I have heard many health conscious individuals preach about avoiding hybrids, I’ve never been too keen on it myself. Why? Sometimes it really does get exhausting adding to the long list of foods you CANNOT eat. So if you are reading this and having a mini-freak out about another toxic thing to cross of your list, take a beep breath. At the end of the day it’s just useful information to consider and there is always a way to strike a balance between cautious choices and fanaticism. When you can find access to non-hybrid versions of the food you love take full advantage of it, but if not always take care to find the best quality food possible. -XoXo Raw Girl
Sprout Love: Fenugreek
On my weekly farmers market visit, I’ve fallen in love with my sprout guy, or rather his product, because he has around fifteen varieties of sprouts to choose from. Just in case you didn’t know, eating sprouts is wonderful for your health, and offers a nice veggie source of protein. Each week I’ve been experimenting with different varieties to add to salads and wraps for additional nutrition. Although you can grown them easily yourself, if you’re anything like me running from one engagement to the next only to discover your budding sprouts have been neglected, having a sprout guy is so much better. Last week I was drawn to try fenugreek sprouts because of their long list of health benefits and extensive nutritional profile. If you are a sprout-pro, by all means grow them yourself: around 4 Tablespoons of fenugreek seed can be soaked for six hours, and will take three to five days to grow.
Fenugreek is a very aromatic seed, considered a sister herb to garlic, and one of the oldest medicinal herbs on the planet cultivated in Asia and the Middle East. Fenugreek in all forms is an important part of Indian cuisine and Ayurvedic traditional medicine. The seeds are generally used as a spice, the dried or fresh leaves as herbs, or the sprouts as vegetables. In addition to protein, calcium, vitamin C, iron, magnesium, phosphorous, and potassium, fenugreek also has a nice amount of B vitamins which are essential for maintaing peak energy and keeping the metabolic process running smoothly.
The list of health benefits from consuming fenugreek are wide an varied. Fenugreek naturally lowers cholesterol and promotes heart health, is a rich source of antioxidants which helps with beauty and anti-aging, can boost weight loss thanks to being 75% comprised of soluble fiber, improve digestion, beautify the skin and hair with nutrients that can ward off dandruff and increase hair growth, and get this ladies can help regulate menstrual cycles and symptoms that plague women during PMS and menopause. Although fenugreek is not recommended for pregnant women, it is beneficial for mothers who are nursing because it stimulates the production of milk. Add to all of these wonderful benefits the fact that fenugreek is a well known aphrodisiac which can boost libido and sexual performance, and you’ve got one pretty hot sprout! The sprouts are slightly bitter and do taste best when you mix them with another variety. Hope you will give this little known sprout some love. I’ve never found fenugreek in a grocery store, but it may be possible. You can also order the seeds and grow them yourself, or find your own personal farmer’s market sprout guy. -XoXo Raw Girl
Juice! Cucumber Melon Cooler
Did you know you can juice melons? In this recipe you can try honeydew melon or cantaloupe, they both will work. Melons in general are great for alkalinizing the body because of their high water content. They are a great addition to your diet if you are trying to lose weight, keep your skin clear, stay hydrated, or just get your daily fruit and veg. -XoXo Raw Girl
Cucumber Melon Cooler
2 Large English Cucumbers
1/4 -1/3 Cantaloupe
2 Apples
Juice, Strain, Enjoy!
Simple DIY Facial for Radiant Skin
We all have bad skin days every now and then, but in order to maintain healthy glowing skin most of the time, it’s necessary to frequently engage in rituals that show your face some tender loving care. A great way to do so is by booking spa time and getting a facial that can help suck dirt out of your pores and leave you with a firmer more radiant complexion. In the event that you either don’t have time or the extra cash for a spa session, here’s a simple do it yourself facial that incorporates some food ingredients you may already have lying around your kitchen. For more great skin tips and recipes to support detox check out my e-book The Acne-Free Diet, which includes a 3 day detox, and my 7 Day Detox for Beauty, Weightloss & Rejuvenation. -XoXo Raw Girl
1) Cleanse your face. Start the process with clean skin, using whatever cleanser you normally like for your daily skincare regimen.
2) Prepare a bentonite clay mask with apple cider vinegar. Apply the mask and let sit for 5-10 minutes or until dry. Bentonite clay can be used topically on the skin to heal acne, eczema, wounds, or insect bites and specified brands can also be taken internally to assist with healing anything from heavy metal poisoning, food allergies, food poisoning, mucus colitis, spastic colitis, digestive disorders, viral infections, stomach flu, parasites, stomach ulcers, diarrhea, arthritis, anemia, and more. This miraculous clay has been used by indigenous people since the dawn of time, and even animals in the wild have been observed eating the clay or rolling in it to heal wounds. It gets its name from Benton, Wyoming because although bentonite clay can be found throughout the world, the largest concentrations of it actually are in the Great Plains in the U.S. So how exactly does it work? Well, the clay itself has a negative electrical charge. When it absorbs water it expands and becomes like a porous sponge. Toxins and impurities have a positive charge, so they are drawn to the clay and bound. This obviously makes for an effective home skin treatment that will leave your face feeling so fresh and so clean. If you are experiencing a break out, this mask will do wonders and can even be used as on-the-spot treatment to shrink pimples overnight. You can find the clay at health food stores, vitamin shops, or online. Want to make the clay more effective? Use apple cider vinegar to mix your mask instead of water.
3) Exfoliate and hydrate your skin with a honey scrub. Following your bentonite clay mask the skin can feel a little dry. Honey is an antibacterial natural moisturizer and humectant which has the ability to pull moisture from the air and retain it. I find it’s best to use wild organic honey. To exfoliate and hydrate at the same time try preparing a mask with honey, oats, and a wedge of lemon or honey, raw sugar, and lemon. The use of oats or sugar will help exfoliate, while the lemon is great for exfoliation, toning, fighting acne, and anti-aging due to the vitamin C content which is instrumental in the bodies’ production of collagen. Gently apply scrub to skin and let sit for 3-5 minutes. Rinse, moisturize, and bask in your newfound glow.
Raw Girl Heads West
As I recently announced via the Facebook page, Raw Girl is heading West to LaLa land or Los Angeles again this week! Please forgive me and standby for more posts in the near future after I am done moving and settling into my new home. I had a wonderful two week visit recently and got to sample some amazing, and only one (not-so-amazing) raw food restaurants. In the picture above the top two dishes featured are raw nori nolls with “caulihemp rice” and the red enchilada from Rawvolution. The bottom two dishes are the raw pad thai and tiramisu from Cafe Gratitude. The food at Cafe Gratitude was delicious, fresh, and came with an inspiring affirmation. I had their raw Pad Thai made from kelp noodles and finished it off with tiramisu that was to die for. Overall experienced wonderful service, ambience, and food. Will definitely be heading back there in the near future.
While in Los Angeles I also fell in love with a veg spot called LifeFood Organic. It has a great cafe style ambience, perfect for setting up shop and using wifi. I also met some wonderful yogis and health enthusiasts while in their sampling their food. Everything is in to-go boxes and preprepared but don’t let that fool you into thinking the food isn’t amazing. Had a Chipotle Breakfast Wrap that was absolutely incredible (still having dreams about it). The “wrap” was the best imitation of a tortilla I have ever tasted raw and the incredible veggies in it had just the right combinations of flavors and textures. I like that LifeFood also has an amazing smoothie and juice selection, and a wide array of tonics, elixirs, and shots for wellness. FYI a lot of their desserts are made with all natural honey because they try to avoid using processed agave. They also had a few dishes that were raw but not vegan because they incorporated raw dairy.
The only place that disappointed me royally was M.A.K.E. Matthew Kenney Culinary. Not only was the service almost unbelievably bad, me and my guest got our starters and half of the ingredients that was supposed to be in our salads were missing. The coconut bacon in my salad was crunchy and looked more like a cracker. I’ve had coconut bacon before so I was a bit bewildered. Confused we asked the waitress about our orders and she replied that she could get some of the toppings and bring them as sides. Yikes! We ended up stopping our meal at the first course, and although we were prepared to unhappily foot the bill for a horribly made overpriced salad, luckily it dawned on them how bad the service was so they gave us a complimentary pass to leave. It was a huge disappointment after all of the hype I heard. Me and my guest left hungry and ended up venturing over to Rawvolution which was at a lower price point with better gourmet food, great service, and a wonderful ambience.
At Rawvolution I had their red enchilada with ancho chili wrap, romaine, guacamole, salsa, mango salsa, and oregano cashew mayo. It was an absolutely delicious party in my mouth, one of the best raw enchiladas I have ever tasted. My friend tried the California Crunch nori roll with caulihemp rice, avocado, mushrooms, walnut taco meat, sprouts, paprika sauce, and jalapeno powder. I tried some and it was equally incredible. If you’ve never stopped in Rawvolution, I highly recommend it on all fronts, and even if you have a raw newbie with you, they may end up converted like my friend was. Can’t wait to get back to LA and try some more of their delicious food. -XoXo Raw Girl