Health, Healthy Food, Sweet Tooth

Sugar – The Silent Killer and a Low Glycemic List of Foods Best For You

Our blood sugar or glucose levels should be in the 74-100 range. Glucose enters the bloodstream then to your cells. Our pancreas produces a hormone called insulin, which regulates the metabolism of carbohydrates, fats and protein. Chronic high glucose levels will create issues with your insulin levels.

Having high levels of blood sugar on a constant basis can damage your blood vessels, leading to atherosclerosis (the hardening of your blood vessels). In time, this can create the perfect environment for heart disease due to the damage of long term elevated glucose. Sugar can increase the risk of stroke or heart attacks due to ischemia, or lack of blood flow to an organ, just as bad as cholesterol and high blood pressure. Besides heart disease and stroke, the narrowing or hardening of blood vessels can also compromise other organs and cause issues such as kidney disease, erectile disfunction, vision issues, poor circulation, nerve damage, slow wound healing and a weakened immune system.

You can run around the gym and count calories all day, but what you put into your body DOES matter. Justifying your workout so that you can eat processed foods with high sugar content or artificial ingredients will not work long term. You may feel fine now and slim down but as you age, these issues will catch up to you.

Foods to avoid:

  • White potatoes
  • White rice
  • White bread
  • Sugar
  • Sports and energy drinks
  • Soda
  • Yogurt with sugar*
  • BBQ sauce*
  • Ketchup*
  • Marinara sauce*
  • Granola*
  • Flavored coffees
  • Sweet tea
  • Protein bars and cereal bars*
  • Canned fruit
  • Bottled or premade smoothies
  • Breakfast cereals*
  • Cocktail mixers

*Check the labels! These can still be good as long as they do not have a high sugar content.

Best option, low glycemic:

  • Green vegetables
  • Sugar-free yogurt
  • Raw carrots
  • Berries
  • Kidney beans
  • Chickpea
  • Lentils
  • Nuts
  • Sweet potato
  • Peas
  • Quinoa
  • Watermelon
  • Artichokes
  • Grapefruit
  • Peaches
  • Oranges
  • Grapes
  • Plums
  • Apples
  • Squash
  • Broccoli
  • Tomatoes
  • Corn tortillas

Maple syrup and local honey are great natural sweeteners and substitutes for sugar. Artificial sweeteners and even many natural sweeteners like Stevia are still very processed to the point of losing all natural value. Remember to read the labels and sugar content. We sometimes see products that are marketed as healthy as assume they are okay, but are often loaded with sugar.

Every day is a new day. Every hour is a new chance to start over. Many of us mess up and fall off the track, then stay there. Pick yourself back up, and start over. You are worth it. Your future self with thank you.

We are creatures of habit and you will change your habits and lifestyle if you stick to it. Prevent disease and future health issues by eating clean and keeping your body in balance.

Health, Healthy Food, Sweet Tooth

Smoothie Ideas

  • Splash of Pineapple juice
  • Ginger
Sweet Tooth

Dairy Free Birthday Brunch French Toast

This may not be the healthiest of our Sunday brunch in bed, but it sure is delicious! 


It is pretty easy to whip up. Grab a bowl and throw in an egg, which if you are wanting to go vegan then you can skip the egg and add some banana. I also use Almond Breeze unsweetened vanilla instead of milk and add carob, cinnamon and a little dash of pure vanilla extra. I also added peanut powder in the batch for an extra kick. 



I also cook with Earth Balance for a tastey buttery alternative. I cut dairy out of my diet and this is a perfect substitute. 


I also recommend using 100% pure maple syrup or even honey. Please never use the alternative. When you buy “pancake syrup” it is mostly just high fructose corn syrup. Yuck! So, splurge a few bucks more. Your body and taste buds will thank you. 

I also had to whip up a smoothie! Banana, cherries, carob, flax seed, chia seeds, cinnamon, almond milk and ice. Now, get back in bed and enjoy! 

Healthy Food, Sweet Tooth

Chia Pudding!

I have had chia seeds galore but did not know how to use them. Chia pudding sounded a little scary to me, for whatever reason. While browsing Instagram healthy food porn, I stumbled upon some delicious looking treats using chia pudding so I thought, why not give it a shot? And damn! It was super simple!

I poured two cups of Almond Breeze Unsweetened Vanilla almond milk, 1/2 cup of chia seeds, 2 tablespoons of carob powder, 1 teaspoon of macca root, and I also sprinkled in some flax seed and cinnamon. If you want it to be sweeter you can put some honey in the recipe or even drizzle it on top later.  Mix it all together, cover and set in the fridge overnight! 

I topped mine with raspberries and chocolate coconut chips. I am sold! What a great breakfast, snack or dessert.

Healthy Food, Sweet Tooth

Vegan Pistachio Ice Cream

I could not take it anymore! I miss ice cream and I refuse to eat any of the very few selections of dairy free ice cream available, because they are loaded with sugar. Well, guess what? I made my own!

My mom got me a $5 old school ice cream maker from the thrift store that was still in the plastic. I felt like my Easy Bake Oven childhood dreams had come true! In the blender, I poured in a can of coconut milk and about a half cup or so of almond milk. Maybe a cup and a half, actually…. my kitchen style is pretty similar toΒ Thug Kitchen. Anyway, I got about 6 medjool dates soaking in hot water, by the way. I sprink in a little maca root because I love the flavor and it is loaded with antioxidants. Who says icecream can’t be healthy(ish)? I also am soaking 1 cup of delicious pistachios. After you strain the pistachios, put half of them in the blender with the dates and set the other half aside. Oh! I also sprinkled a healthy teaspoon of carob powder too, because I love chocolate and this is caffeine free and also loaded with antioxidants. Blend!

I like to taste the mix before I pour it in the ice cream mixer. You may want to put in a few more dates based on taste. Make sure it is to your preference. Chop up the other half of the pistachios and toss them in the mix and watch that glorious cream freeze.

I sprinkled some low glycemic dark chocolate chunks on top and then died and when to heaven. You’re welcome.