A Place in Time
 

Majestically floating within the whisper of a cloud,

its grand structure is enveloped in the musty scent of pine.

Gracefully its presence commands attention,

while in the harmony of nature.

Eloquent guests are charmed by its pervading elegance,

timeless memories are captured within its walls.

Radiant décor evokes passion,

enraptured spirits swept away by mystical beauty. 

Stories yet untold encased in noble times gone by,

grounded symmetry scaffold dreams of potpourri yet to come.

 

~Janet E. Verney

 
Janet Verney
The Sugar Blues
 

Are you feeling the Sugar Blues?

Are you feeling fatigued, tired all the time, suffering from chronic headaches, struggling with your weight, battling mild anxiety or depression, catching colds too often,  or fraught with mood swings? 

Yup, it could be the sugar in your diet…

  • Most Americans consume about 30 teaspoons of sugar everyday – that’s about 100 pounds a year!  Yeeks!
  • Why do we consume so much of it?   Well it tastes good!  Consuming small amounts makes us want more, and when we go cold turkey we get headaches, cravings, mood swings, etc… sound addictive?  Sounds like it to me!
  • What is this granulated white stuff?  Well, it is a highly refined substance that is processed through charcoal filters and, rumor has it, it gets bleached!  In the end it has no vitamins, minerals, enzymes, or amino acids.
  • The end result of eating it: It enters the bloodstream rapidly causing spikes in your blood sugar, causing the pancreas to work overtime to produce insulin.  This can lead to high triglycerides and type II diabetes.  It can also wreak havoc on your immune system and deplete you of essential vitamins and minerals.   Following the sugar high comes the sugar low, leaving you weary and exhausted.

Are you ready to take the 7 day sugar makeover challenge…?

  • Eliminate the unhealthy, empty calorie, disease causing substances from your daily routine – READ LABELS and avoid: Sugar, High Fructose Corn Syrup, Brown Sugar, Confectioner’s Sugar, Dextrose, Sucrose, etc.
  • Eat more whole foods: They will leave you feeling fuller and provide all the wonderful nutrients your body wants and needs to be well.   Fruit contains vitamins, minerals, and antioxidants that support the process of metabolizing the “fructose”.   As I’m sure you know berries rank highest on the health list, as they are the lowest fruit on the glycemic index. Fruit should not be more than 15% of your diet and should be avoided for a period of time by those healing from cancer, candida, and diabetes. 
  • Experiment with other natural sweeteners that offer more nutrients - Use sparingly: Raw Honey, Pure Maple Syrup, Brown Rice Syrup, Dates, Coconut Sugar, Agave and Blackstrap Molasses. Other acceptable substitutes: Stevia, Erythritol, and Lakanto.  With the exception of Stevia, Erythritol & Lakanto, all of these sweeteners can raise blood sugar and should be eaten in moderation and minimally for diabetics. 
  • Avoid artificial sweeteners all together – many have well recognized neurotoxins and can cause a host of other issues. 

Celebrating your vibrant health and abundant energy!

Janet E. Verney, The Wellness Designer

Reference:  Sugar Blues, Joshua Rosenthal, Integrative Nutrition

 
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'Gone a Little Nutty!
 

Nuts and seeds are high in protein and filled with wonderful nutrients.  They are a great addition to any diet, eaten in moderation.  They help balance blood sugar and provide a long lasting source of energy.  So, instead of picking up a candy bar, have a snack bag of nuts and seeds handy to satisfy your hunger! 

Only purchase organic nuts and seeds, otherwise you are getting a hefty dose of chemicals with every bite!

Always soak nuts and seeds before eating, unless you purchase them sprouted.  This removes a natural enzyme inhibitor and makes them more digestible.  Soak nuts and seeds in jars or bowls overnight, preferably each nut/seed in their own container.  Rinse well.  Either use in a sauce or recipe, or make a nut milk immediately after soaking.  To bring back that nutty crunch, dehydrate them for 24 to 36 hours at a temp of 110.  For the best shelf life, store them in the fridge.  Nuts and seeds that do not need to be soaked:  macadamia, pine nuts, chia, flax, & hemp. 

Some sample recipes follow (always use organic ingredients):

Almond Milk:

Blend, then strain through a nut milk bag.  Use within 3 days.  Pulp can be used in crackers or cookies.

  • 1 Cup soaked raw organic almonds
  • 2 Cups filtered water
  • 1 tsp vanilla

Berry Smoothie:

Blend on high until well mixed

  • 1 cup frozen berries of choice
  • ¼ cup of mixed soaked/dehydrated nuts & seeds (chia, hemp, pumpkin, walnut)
  •  Juice of ½ of lemon
  • Almond milk or water
  • Drops of stevia for added sweetness (optional)
  •  ½ of an avocado (optional for a creamy texture and added nutrients)

Walnut Tacos

Combine all in food processor until chopped:

  • 3 cups walnuts (soaked & dehydrated)
  • 1 tsp garlic powder
  • 2 T chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  •  Dash of pink sea salt

Wrap in collard greens or romaine lettuce, top with sprouts and shredded & chopped veggies of choice.

Grain Free Crackers/Crust

  •   1 T ground chia seeds
  •  1/4 C water
  •  1 T olive oil
  • 1/4 t baking soda (non-aluminum)
  • 1/4 t pink sea salt
  •  1/2 C ground flax meal
  • 1 C ground almonds
  •  Favorite spice blend

Whisk the chia seed with the water until it is "egg-like".  Add oil, baking soda, and sea salt and whisk until well blended.  With a wooden spoon, stir in the flax meal and then the ground almonds.  Mix until dough forms. 

Place dough between two pieces of parchment paper and roll flat.  Slide the dough that is between the parchment paper onto a large cookie sheet.  Sprinkle with the spice blend.  Bake at 350 for 15-20 minutes, or place in the dehydrator for 24-36 hours, or until crisp.

Can be used as a pizza crust or broken into small pieces for dipping or spreads.  

 

 
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