Make Your Insulin Last a Lifetime

If you’ve seen my TED talk, then you know I spend a fair amount of time teaching folks how to use their insulin more efficiently so that they don’t run out, and so they have enough (hopefully) to last a lifetime. Insulin is like a valet service that escorts blood sugar from your blood to all your cells. If you don’t have enough, your sugars start to rise. The fact is that even though you need insulin to live, it is not your friend. You want to use as little as possible. You want the levels of insulin in your bloodstream to stay as low as possible. Just like blood sugar, you want your insulin levels to remain low. Why? Continue reading

Stripped Carbs First Thing in the Morning? No!

Having a hard time understanding why breakfast is the one meal of day that you should not eat toast, bagels, muffins, waffles, pancakes, cereal, biscuits, bread or grits? Here’s why:

When you eat foods that are rich in fiber, fat and protein, it takes quite a while for your body to break them down. So they get absorbed into your bloodstream very slowly. But whenever you eat items made primarily from sugar and other kinds of stripped carbs, your digestive system absorbs the ingredients very quickly.  Continue reading

YOUR HEALTHY PLATE: Sweet Potato Brownies

I’ve heard of black bean brownies before, and I have even made them on occasion, but I had never heard of sweet potato brownies until a couple of weeks ago. This recipe comes from Katherine, a newly arrived co-worker who is committed to good health, running in the sunshine, and preparing delicious, nutritious food. Lucky for us! The amount of sweetness in this recipe makes it perfect for a special dessert, though I wouldn’t hesitate to eat it for breakfast, either.  Continue reading

YOUR HEALTHY PLATE: Brigid’s Chocolate-Chip, Goji-Berry, Gluten-free Muffins

I happen to have the privilege of working with some very talented people, and Brigid Titgemeier is one of them! Brigid started a blog this year to share her expertise as a registered dietitian, and you must check it out. This past week she posted her recipe for Chocolate Chip Goji Berry Muffins, which she describes as “the perfect way to combine the nutritional benefits of eggs and oatmeal in one delicious muffin!” No complaints here. The nourishing, high-quality ingredients add up to a spectacularly gorgeous, delicious, and satisfying yum! And so much better than a “breakfast bar.” Continue reading


I’ve been making this salad for breakfast, yes breakfast, for months now. I know it’s a bit unconventional in the U.S. to eat salad for breakfast (though not in Europe and the Middle East), but it’s such a great way to start the day. Its success is built on simplicity. My strategy remains similar, week in and week out. It is never quite the same, and always delicious. Thank you to Alice Waters for teaching me to eat simply. This salad makes one single serving, but is infinitely flexible if you’d like to invite a friend or an army to your table to share a meal. Continue reading

YOUR HEALTHY PLATE: Breakfast Blueberry Scones

You may not have realized, but scones don’t need to be made with wheat flour. These gorgeous scones, made from nut flour, are flavorful and sweet, gentle and crumbly on your tongue, and full of nourishing ingredients. Whether you’re wheat-sensitive or simply curious, these scones are the perfect treat if you’re looking for a sweet, nutritious something to enjoy with your morning tea or coffee. Continue reading

Ratchet Up Your Breakfast to a New Level

This week I’m going to spend a few minutes talking about the typical American breakfast, namely toast bagels muffins waffles pancakes “cereal” biscuits bread. Basically just white flour and sugar. Stripped carb. I put “cereal” in quotes because the word cereal really means grain (like oatmeal, millet, kasha, bulgur wheat), and not boxes of sweetened, dyed, highly processed products of limited nutritional value.

Something I’ve noticed just in the past few months is that EVEN friends, colleagues and acquaintances who have made the switch to real food, and who have rid their kitchens of items from that list of typical American breakfast foods above (at least most of the time) can still be strongly influenced by the list. Continue reading