How to Balance Your Blood Sugar & Combat Cravings

1. Fat, Fibre & Protein
When we eat foods that are very sweet or starchy, our blood sugar spikes, insulin is secreted and our blood sugar dips which can cause some serious cravings! This is the rollercoaster that is blood sugar imbalance, and there are 3 main things that help to keep it in balance:
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Why You Must Create

This is for each and every one of you who struggle to make time for the creativity that lives and breathes in your heart. Now is the time. Open the door.


We’re so very busy, so very distracted and often so very tired. When life is so demanding, who has time for creativity? How can we play when there is so much work to do? How can we pick up our paintbrush when we haven’t tidied up our home? How can we dance when we haven’t done the laundry? How can write a poem when there’s dinner to be made?


And if we do, what will other people think? Will they see us as self-indulgent, deluded, weird? Will our family resent us taking time away from them for time for our creative hearts? Will they see our desire and our dreams and support them or dash them? Have we experienced that before?


So many questions lie between us and our creative time. So we go to Pinterest and pin what inspires us. We follow creatives on Instagram, join groups on Facebook and buy books and online classes to satisfy our artistic needs – and all of that inspires us but when we least expect it, it turns in on us too. Where once we felt raised, now we feel razed. Our inner critic viciously reminds us of all that we are not. Our creative hunger doubles us over like a stomach punch. The world seems like a dark, dark place where only a few, and certainly not you, are living the life you long for.


Sometimes it is easier to numb out than to feel that pain. It’s easier to buy paints for your daughter and watch her play instead of showing up to the canvas yourself. It’s easier to criticize the phony perfect lives of all those so-called creatives and all their fans who bought the hype than to admit that you’re aching for a piece of that dream. It’s easier to write in your journal over and over again your inner secrets than to risk taking even the smallest step.


You must take that step.


You must risk the vulnerability of exposing your creative heart.


You must risk going to the water and drinking your fill even if predators lurk.


If that creative thirst is in you, you simply must drink.


So often we believe that the safest route is the one that is most taken. Everyone we know works regular hours in an office environment so probably we should too. Having a steady paycheque and health benefits is a blessing. If you have an artistic leaning than probably the safest thing you can do is teach. Or maybe you could train in a more dependable field and do your art in the evenings and on the weekends. Until you have a family, of course, but don’t worry then you can do your art when you retire.


And if that works for you, amazing!


But if you are sad, if you are empty, if you are under-expressed and overly full, if you are heartbroken, if you are suffocating, if you are crying in the washroom stall at your regular job, then step up to the creative rivers and drink.


This does not have to involve quitting.


You do not need to suddenly leave your entire world behind to become a creative entrepreneur or a full-time art student or sell your stuff on Etsy.


You don’t need to make a grand gesture, move to a new town or dress boho. Though, of course, you can.


All you have to do is create.


It’s that simple.


I know that doesn’t mean it’s easy. There will be feelings for you to feel, powerful ones, light and dark. There will be judgement from you and others and that will threaten to shut you down. There will be so much to learn that you’ll wake up to a whole world of what you don’t know and that may be overwhelming.


But you will be free.


Your heart will pour right out of you once it gets going. You will fumble and you will fail and you will discover and you will delight. You will laugh and you will cry and you will breathe once again and you will be alive. Most of all, you will remember who you are.


Welcome to your creative life.


How I make the time

One of the greatest challenges we creative spirits face is making the time for our creative expression.

We yearn for long, expansive blocks of time to dig into writing, painting, pottery, baking, whatever it is that brings us to life, but often we have only a few minutes here, a few minutes there.

Even a few minutes of creativity is gold!

For me, in this time right before the new season starts, all of my attention is focused on repacking what I need in my creative life and move on to the next project and “home”. It’s an exciting and busy time.

Even so, I try to take a few minutes each day for creative delight: little practices, experiments or meditations. I might do a little doodling in my journal or get up for a dance break. I might do a quick blind contour drawing or take a moment to find a poem*.

I’ve found that rather than detracting from my list of to-dos, these little studio moments throughout my day keep me fresh and happy – and that is good energy to bring to the work at hand.



How might you find a few moments of creative delight this week?


How about today?


How about now?


You might just be surprised at how nourishing a little bite of creativity can be!


with love,

Back to the studio

It’s a weird thing stepping away from the online world for a while, first to have a bit of a break and then to start work on a new studio. People often talk about how we’ve lost a sense of connection because of social media, the internet, our phones, but I most often experience these things as bridges of connection, connection to my friends, my family, my community and the world.
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Aug 7.

This has been both a beautiful and an intense week in the studio as the summer season starts to wind down.


Next week, I’m hoping to enjoy some unscheduled summertime before I dive into working on the new season. I plan on getting down to the beach and walking under the stars. I’m looking forward to lazy mornings and lots of collaging and reflection. My journal will be my constant companion ! I’ll spend some time at the kitchen table with my art supplies and maybe even catch up on a class or two.


What do you want to be sure that you get to before the season’s done?


I hope you enjoy every bit of it!


I love fat because it has countless health benefits and plays so many roles in our body! From our brain to our bones, fat is absolutely crucial for good health.脂肪的好处在于,它不仅为人体带来健康,而且在人体中还起着至关重要的作用!从大脑到骨骼,脂肪在健康中占据着不可或缺的作用。
Why I Love Fat
Every cell in our body is comprised of a portion of fat, and it makes up more than 50% of our brain! Fat plays a number of major roles in our body:


Reduces cravings: Fat helps balance blood sugar by increasing insulin sensitivity, slowing down the digestion of glucose, and helping us feel full and satisfied


Nutrient absorption: Helps in the absorption and utilization of fat-soluble vitamins A, D, E and K, which are vital for things like healthy bones, teeth and eyesight


Skin: Nourishes and moisturizes our skin from the inside out! Fat is great for dry skin.


Reduces inflammation: Omega-3 fatty acids are highly anti-inflammatory, great for inflammatory conditions such as acne and eczema, and are absolutely essential for good health and supporting our brain, heart, immune system.


Balanced Hormones: Saturated fat is required for the production and regulation of our sex hormones such as testosterone and estrogen


Energy: Yep. The right fats, including medium-chain triglycerides (MCTs) found in foods like coconut oil, are used readily as a source of energy for our body! Our body thrives off of fat as a fuel source.


What Makes a Fat Good or Bad?


Many of us have been made to believe that that the less fat you eat, the better. However, it’s not about avoiding fat, it’s about avoiding the wrong kinds of fat. Here’s what matters most: eating the right fats in the right amounts, in the correct balance and ratios, and prepared correctly. The wrong fats, or even the right fats prepared incorrectly, are bad news. There are several factors that determine whether a fat is healthy or unhealthy for us.


What kinds of fat are we eating?

How has it been treated?

Is it fresh?

Has it been exposed to heat, light, oxygen, hydrogenation, water, or metals?

How old is it?

How has it been prepared?

How much was eaten?

Are we eating a proper balance of other fats?









Healthy Fats:

Avocado and avocado oil

Coconut and coconut oil

Olives and olive oil

Nuts and seeds (soaked for optimal digestion)

Unheated nut/seed oils (walnut, sesame, macadamia, etc.)

Grass-fed meats

Pasture raised eggs

Organic, grass-fed butter











Unhealthy Fats:


Hydrogenated oils

Vegetable oils including soy, corn and canola


Fats from conventionally raised, grain-fed meats

Oils cooked at high temperatures (especially delicate polyunsaturated fats from olive and other vegetable oils)






A Note on Trans Fat


Trans fatty acids are something we should all run from. These fats are produced during the hydrogenation process and are found in items such as margarine and an array of processed foods. When you see cookies, crackers and pastries in a package, it’s likely they contain some amount of trans fat. Even worse, fats have an affinity to plastic, so fats stored in clear, plastic containers are no good!


Mucus Cleansing Foods 去痰好食物

Hello lovelies, last week I read an interesting article about food that cleanse our mucus, want to share with all of you today.
“Mucus is a problem that bother many people. From the common cold to asthma, mucus presents a problem because it constricts the airways. Chronic sinusitis produces snoring, coughing, hacking and both stuffy and runny noses. There are natural ways to prevent or even eliminate the problem, all through choosing of right foods.”

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I’m back, Budapest 布达佩斯 我回来了

“I feel happy to be keeping a journal again.  I have missed it, missed naming things as they appear, missed the half hour when i push all duties aside and savor the experience of being alive in this beautiful place.  One thing is certain, and i have always known it-the joys of my life have nothing to do with age.  They do not change.  Flowers, the morning and evening light, music, poetry, silence, the goldfinches darting about…”

-At Seventy by May Sarton

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What I Always Pack With Me When I Travel 我的出行必备品

I have escaped the Shanghai humidity for some blue sky and sunshine. This is something I intentionally built into my life every year and I love it. My time away, does not mean that I toss my “holistic lifestyle” out the window, I take a little bit of home with me by packing my favourite healthy travel essentials. No matter where I go, these things come along for the ride. The majority of travel, whether it be for one week or six months, I strive to travel carry on. Yes, all of the below healthy travel essentials will easily fit into my carry-on 🙂


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