What if you are not diabetic? Glycemic control is still really important to overall health. But before you say ‘sugar is bad’ consider that this doesn't make sense unless you also consider what your overall diet looks like. Context matters. True high sugar diets tend to be lower in fruits, veggies, fiber, healthy fats, etc which are all important for blood sugar control. High sugar diets are also potentially easier to overeat which we know is pro-inflammatory and bad for long-term health. But if you are healthy, with a well-balanced diet & good glycemic control then a sweet treat isn’t go ..read more

When we eat a meal, blood sugar levels rise, peaking 1-2h postprandially (post-eating) & normalizing by 3-4h postprandially. Sugar in the blood is problematic so insulin rises after eating to help shunt glucose out of the blood & into the tissues. Much of what we know about sugar & immunity comes from looking at diabetes - a condition where hyperglycemia (too much sugar in the blood) is a defining feature. Sustained high blood glucose (for example in poorly controlled diabetes) can cause a dysfunction of many components of the immune system increasing risk for several inflammatory ..read more

A much- requested post so I am going to split it into two. #Sugar might be the nutritional demon du jour but there is a lot more to the story. Now I don’t know about you but I don’t know anyone who eats just sugar. Generally, we eat food & this is your first clue: diet is the sum of its parts. If I eat a tablespoon of white sugar right now is it bad for me? Will it harm my immune system? Without looking in context of my overall diet, it would be impossible to say.⠀ Sugar comes to us not just by way of what we traditionally think of as white table sugar, but from any starchy carbohydrate ..read more

Apple salad was one of the DELICIOUS lunches we had this week The Beneficial Bakery and we wanted to share it with you all to enjoy as well ? Recipe Ingredients  4 medium Gala apples, cut into eigths  2 tablespoons olive oil dressing:  2 tablespoons apple cider vinegar  2 tablespoons olive oil 1 tablespoon maple syrup 1 teaspoon Sriracha 1/2 teaspoon salt 1/4 teaspoon pepper salad: 1 package (6 ounces) spring mix salad greens  4 pitted dates, chopped  4oz The Beneficial Bakery Queso Fresco or other soft crumbly cheese, crumbled 1/2 cup ..read more

Weleda’s Sinus Allergy Formula- A homeopathic-based remedy, this product is one I recommend to children when allergies kick in. European elder clears up a runny nose, while phosphorus helps to open up nasal blockages and reduce inflammation. So while it may be tempting to pop those 24-hour allergy pills, it’s worth it to try more natural, safe methods. A combination of lifestyle changes and holistic supplements will help your body restore itself to a healthy state, without any disrupting side effects. Diet- Top dietary offenders that can produce allergy-like symptoms are wheat and dairy. If ..read more

Cures From Nature Butterbur One of nature’s best allergy remedies, butterbur has the ability to promote respiratory health by reducing swelling in the nasal passages. And unlike most over-the-counter products, it won’t cause the dreaded drowsiness or restlessness that interrupts your sleep cycle or daily routine. Quercetin When used as a preventative remedy, quercetin has a histamine-blocking effect that shows promising results for most allergy sufferers. Quercetin can be found in many fruits and vegetables, but taking it in supplement form will offer the most effective results. Bro ..read more

Allergy season always take a lot out of us but the tips we’re providing they can help bring some much needed relief. We know some of these tips have definitely helped us. Let us know which one you use or are planning to use in the comments below. HEPA filter Environmental allergens can accumulate in your home. Investing in a HEPA (high-efficiency particulate air) filter for your vacuum cleaner, forced-air heating or air conditioning system can be of great benefit. Note: A HEPA filter is especially helpful for your vacuum, as vacuuming kicks up and redistributes allergenic particles. 2. Yo ..read more

From the sniffling and sneezing to the red eyes and itchy nose, allergies rank high on the health misery scale. Whether you flare up from time to time or live with them chronically, allergies can make you feel run down, foggy, brained, and irritable. To make matters worse, most conventional allergy treatments will induce either drowsiness or restlessness. And they certainly don’t address the root cause of the ailment – they just suppress symptoms temporarily. One of the best-kept secrets of “alternative” medicine is that allergies are treatable through natural methods. An allergic reaction hap ..read more

Sopita de arepa Sopita de arepa is another traditional Colombian soup and one of my favorites. It hits the body and soul. For this recipe you have to use a specific texture of arepas. I use the veggie arepas we make at The Beneficial Bakery ( @thebeneficialbakery ) but you can also use corn arepas that you can find in Latin markets. You cannot use arepas made with masarepa or precooked corn meal. Trust me, I tried, and the soup was not as it should be. This soup is simple, delicious, and easy to make. Enjoy! Serves 4 7 cups stock (vegetable or chicken ) 2 large potatoes peeled and diced ..read more

Lentils can be a love or hate type of situation… thankfully my husband and I are in the love love love. Especially Lentejas Colombianas (Colombian Lentils). These are special because you make a charred veggie salsa of sorts and serves as the flavor backbone for it. This is not something my Colombian mother would do, but a Colombian neighbor during my foster care years taught me. Incredibly easy, can be enjoyed with rice with plantains (my favorite way), thinned with more broth to make a soup, or blended for a creamy experience with a chunk of crusty bread is perfection! For 6-8 Ingredients ..read more