St. Johns Boosters

2018 Cathedral Park Jazz Festival Performance Lineup

38th Annual Cathedral Park Free Jazz Festival in Portland
Announces Performance Schedule and Lineup for July 20-22, 2018

Cathedral Park Jazz Festival tent
Cathedral Park Jazz Festival drawn fans and families.

By Chris Lazarus, Chris Lazarus Associates

Portland, Oregon, May 1, 2018 – The Jazz Society of Oregon’s Cathedral Park Jazz Festival (CPJF) has announced its lineup of jazz, blues, R&B and soul performances for the three-day free event, Friday, July 20, Saturday July 21, and Sunday July 22, 2018, held in Cathedral Park under the historic St Johns Bridge in Portland.

“This is the 38 th consecutive year of the festival, which was started by a group of volunteers looking to commemorate the construction of spectacular Cathedral Park – one of the city’s most beautiful settings,” said Rita Rega, CPJF artistic director. “It has evolved into a celebration of Portland’s diverse music scene. It’s an ‘old Portland’ hang where everyone is welcome because it’s still free and still run by volunteers. It is also the longest-running community event in the Greater Portland area.”

In all, 15 jazz and blue bands will be performing. Youth groups open each day of the festival.

Friday afternoon and evening performances feature some of Portland’s top blues artists, including Norman Sylvester, Reggie Houston, Timothy James, and the NW Women Rhythm
and Blues.

Saturday is a showcase for the women of the Portland jazz community, featuring five female-led groups from the big band of Jessika Smith to the country swing of Becky Kilgore.

Sunday opens with a young jazz guitar hero and ends with a tribute to Ray Charles.

The CPJF planning committee is still looking for community sponsors and volunteers to fill a variety of positions. Sponsors may contact the festival planning committee by emailing Also check Jazz Oregon website sponsorship page.

Volunteers may sign up by emailing or register to volunteer online.

Allen Hinds playing at the Cathedral Park Jazz Festival
Allen Hinds playing at the Cathedral Park Jazz Festival

3-day performance schedule

Friday, July 20

5:00pm: Timothy James and the Portland Blues Revival – Strong vocals, instrumentals and arrangements got this talented group of young artists to the prestigious International Blues
Competition in Memphis in January this year.

6:00 pm: Reggie Houston – Former long-time band leader for Fats Domino and Charmaine Neville, Houston is a world-class artists of Blues, New Orleans Jazz and R&B.

7:30 pm: NW Women Rhythm and Blues – Sonny Hess brings together a powerful band of award-winning NW performers, including Joanne Broh, Lady Kat, Leah Hinchcliff, Kathryn Grimm and Kelly Pierce.

9:00 pm: Norman Sylvester Band, featuring Lenanne Miller & Renato Caranto – Show-stopping energy from Oregon Music Hall of Fame member, multiple CBA Muddy Award-winning, Norman “Boogie Cat” Sylvester and his 6-piece band.

Finale sees Timothy James and Taylor Newville join the “old dogs”.

Saturday, July 21

1:00 pm: Roosevelt High School Jazz Band under the direction of Jason Margolis.

2:30 pm: Becky Kilgore & the Cowhands (presented by JoBar)- Nationally recognized interpreter of the Great American Songbook, Kilgore brings her playful approach to Western swing and country with a taste of gypsy jazz. James Mason on fiddle, Doc Stein on Hawaiian steel guitar, Pete Lampe on upright bass.

4pm: Jessika Smith Big Band – Composer, saxophonist and music educator, Smith was lead alto saxophonist in the award-winning Oregon Jazz Ensemble and has performed at the Montreux, Vienne, Umbria and La Spezia jazz festivals. Here she has hand-picked 17 outstanding musicians from around the Northwest to fuel her powerhouse big band.

5:30pm: Catarina New & Brazilian Touch – Swedish-born saxophonist and vocalist, Catarina New’s sound is a perfect match for Brazil’s sultry Bossa Nova beat. Performing with her are some of Portland’s top Latin musicians, including her husband-percussionist Al Martin and Cuban born electric bassist Al Criado.

7pm: Quadraphonnes – This all-female saxophone quartet delivers both the sweetest harmonies and the hottest dance music. Spirited playing and dynamic vocals break all the boundaries of the usual sax quartet.

8:30pm: Tahira Memory – Following in the footsteps of her Grammy-winning father, Thara Memory, vocalist and band leader Tahira Memory is one of the most popular vocalists to come out of Portland. She has been praised as having “a love for old Soul, an open ear for all music, and a respect for current Rhythm & Blues.”

Sunday, July 22

1pm: Enzo Irace – Young composer-arranger, jazz guitarist and student of Dan Balmer.

2:30 pm: Under the Lake: On the heels of their success at this year’s PDX Jazz Festival, Under The Lake will satisfy those fans of funk, neo-soul and jazz with their groove and attitude. The 6-member group has four internationally-distributed albums.

4pm: Randy Porter Trio with Nancy King – Portland’s Randy Porter and Nancy King were both nominated for Grammys again this year and are two of the country’s best improvisers. They will take us on a trip through the music of Cole Porter, sampling the material from the recent release, “Porter Plays Porter”

5:30pm: David Evans Quartet – Portland saxophonist and clarinetist David Evans has shared the bandstand with Pete Fountain, B.B. King and Mose Allison, among others, but here he will lead his own quartet, including Randy Porter (piano), Tim Gilson (bass) and Charlie Doggett (drums).

7pm: Remembering Ray- Something audiences won’t experience anywhere else, this tribute to Ray Charles, “the father of Soul” is led by soul singer, Sean Holmes, and backed by Ray Charles sideman, saxophonist Dan Wilensky and organist King Louis.

Background – Cathedral Park Jazz Festival

This year marks the 38 th consecutive year of the Cathedral Park Jazz Festival, which has been managed for the past five years by the Jazz Society of Oregon.

“This is a free, non-profit festival that provides the best jazz, blues, R&B and soul music from around the region to the greater Portland/Vancouver community,” said Rega. “In fact, the Cathedral Park Jazz Festival is both the longest-running free annual jazz festival west of the Mississippi – and Portland’s longest-running annual community event.”

About the Jazz Society of Oregon

The Jazz Society of Oregon is an all-volunteer non-profit organization 501(c)(3) whose mission is to promote the local jazz scene in Portland and the rest of Oregon. The Society supports jazz education, as well as fostering a greater appreciation of this thoroughly American art form. Information on the Cathedral Park Jazz Festival, including news on sponsorships, poster contest, volunteer opportunities and talent, can be found at Jazz Oregon.

Favorite Businesses St. Johns Boosters

Introducing the Boosters Basket, a Welcome to St. Johns

Welcome to St Johns! And nothing says welcome better than a Boosters Basket.

Exciting Welcoming Gifts

For the first time, the St Johns Boosters are welcoming newcomers to our community with a basket filled to the brim with gifts from 27 local businesses. Gift highlights include free initiation at West Coast Fitness, incense and candles from Shanti Om, a flower pot from Metamorphic, a shoehorn from The Man’s Shop, and a comic book from Comic Cave. Gifts also included notebooks, magnets, beer cozies, and 20% to 30% off coupons.

The first Boosters Basket will be delivered to new residents of The Union at St. Johns, but we are hoping to expand the welcome basket campaign over the next few months to new homeowners, new employees, and other new residents within the St. Johns Business District.

More Members Who Participated


Boosters Basket
Boosters Basket — Welcome to St. Johns

[/twocol_one] [twocol_one_last]


Our members stepped up to the challenge to make this basket an amazing value. Showing once again, that St. Johns is a neighborhood that has you covered!

If you are a member of the St. Johns Boosters and interested in being in the Booster Basket, look for an email about our next campaign or contact Jean Schwartz, owner of Metamorphic, at

St. Johns Boosters St. Johns businesses

Meet our Banner Artist, Shiref Eskander of Alsherif Design

Chances are, you probably already know Shiref’s work.  Maybe it’s a flag flying on your neighbors’ balcony, or a bumper sticker on the car in front of you.  Perhaps you met him at a craft fair and bought one of his bridge prints.

St. Johns flag by Alshiref Design
St. Johns flag designed by Alshiref Design

When the St. Johns Boosters received a Placemaking Grant from Venture Portland to add banners to electrical poles in St. Johns, our Banners Committee knew right away that we wanted to work with this popular local designer! We knew Shiref could create a beautiful and eye-catching design to help drive traffic to the Boosters’ website marketing local businesses.

Interview with Shiref

Interview by Liz Smith of Bizzy Lizzie Social Media Marketing.

AlShiref Design owner, Shiref Eskander
Shiref Eskander

I recently sat down with Shiref of Alshiref Design to talk about his design background and why St. Johns is special to him.

Q: How did you get interested in graphic design?

A: Drawing was a lifelong interest growing up. I went to college to study social service, so I have a social service degree. Ten years later, I decided I would rather do what I loved to do, so I went back to school to study graphic design in Portland. I graduated in 2010.

St. Johns Flag

Q: How did you come up with the idea of the St. Johns flag?

A: Five years ago, I was talking with my neighbors and we decided that our neighborhood needed its own flag. They said, “you’re the graphic designer, you should design it!” I came up with several ideas and shared them with my neighbors and together we settled on the design that you see now. Each part has a meaning: the bridge symbolizes connection, the circle (or sun) symbolizes community, and the river is the flow of life. You’ll see with the bridge that one leg crosses over to the other side. This is connection of us not only to each other but to other communities.

Q: What are you doing when you are not designing?

A: Cooking, playing soccer with my kids, playing with my dog Lucky, playing in a local band, or sailing on the Columbia. One day I went out on my friend’s boat and they asked me to be on their sailing team.

Q: Where can people find your work?

A: Salty Teacup in St. Johns just started carrying my products, so you can see them there. I do many outdoor street fairs including the St. Johns Bizarre, Crafty Wonderland and the Portland Saturday Market. People are also welcome to visit me in the studio, by appointment. My studio is in the Pioneer United Methodist Church at 7528 N. Charleston in St. Johns, near the library. To make an appointment, contact me at

Q: Which neighborhood projects are you working on next?

A: I am working on the poster for the St. Johns Farmers Market, which opens on May 19th. It is exciting because I did the poster for the 5-year anniversary of the market, and this year is the 10-year anniversary.

Favorite Thing About St. Johns

Q: What is your favorite thing about living in St. Johns?

A: My favorite thing is that everyone knows everyone. When you are walking down the street, everyone says hello or at the very least, acknowledges each other. This is how it is in Europe, so it is what I was used to before I moved here. In other cities where I have lived, they don’t do this. But St. Johns is a friendly place, and a great place to work and raise a family. In fact, St. Johns is like a big family.

You can see more of Shiref’s work at Alshiref Design.

Get Your Name Up Top — Sponsor the Banners!

St. Johns banner
The St. Johns banners will draw traffic to the Boosters website marketing local businesses. Each banner is 2′ X 3′ and will be hung from electrical poles in our business district.

As part of the Banners Placemaking Grant from Venture Portland the St. Johns Boosters need to raise $3,000 from sponsors. Depending on the sponsorship level you select (Bronze, Silver, or Gold), you will receive 3 weeks, 5 weeks, or 9 weeks of advertising up top in the header of the Boosters website. That will give you visibility on each page of the site, and the opportunity to get your message in front of the over 1,000 website visitors we have monthly.

Sponsorship benefits also include social media posts, and, for Gold sponsors, 1 week of your message listed on the marquee in front of the Bridge. All sponsors will receive a signed limited edition print of the poster. Only one poster will be printed per sponsor!

To participate, go to the Banners Project section of our website.

St. Johns Boosters Wellness

Spring Recipe: Raw Nut Energy Balls

Do you ever have those moments in your day where you need a little pick me up, but don’t have time to eat a meal? Enter the Raw Nut Ball…

Allison Kirley, NTP, LMT of Delicious Life Wellness

These little balls of goodness are a great little source of fats for fuel on the go. And best of all, they are made of real food. Have you ever really looked at the ingredients in the protein and energy bars out there? It’s a bit terrifying. They are full of sugars and grains which can wreak havoc on your blood sugar balance. The protein sources added are often less than desirable and certainly don’t fall into the REAL FOOD category. (Soy protein isolate? What the heck is that?) Somebody needs to invent a better bar and get it on the market ASAP. In the meantime, we have these puppies to satisfy our hunger and energy needs.

This version is loosely based on one I found in the book Primal Body-Primal Mind by Nora Gedgaudas, CNS, CNT. One word. Butter. Ok, another word. YUM.

Raw Nut Balls

Raw raw nut balls!

1/2 cup Walnuts, preferably soaked overnight
3 tbsps Almond Butter (raw or roasted, no additives)
2 tbsps butter or ghee (grass-fed, organic if possible)
2 tbsps Unsweetened Coconut Flakes
1 tsp Cinnamon
1 tsp Sea Salt


1. Place walnuts in a food processor and pulse until lightly chopped.

2. Add almond butter, ghee and pulse until mixed with walnuts. Walnuts can still be a bit chunky or you can process until smooth.

3. Add spices and coconut flakes and pulse for a few seconds until all mixed in.

4. Form dough into 1″ balls.

5. Enjoy one ball anytime you need a quick boost of energy! Store in the refrigerator, so they don’t become too soft.

Get Creative

Feel free to add anything that tickles your fancy to the nut balls! Some of my favorites are cardamom, raw cocoa nibs, gogi berries, and  unsweetened cocoa powder. For more protein, add a good quality protein powder. (I like Vital Proteins Collagen Peptides.) Add a tablespoon of raw honey or maple syrup for a sweeter treat. If you want to go dairy free, substitute two tablespoons of coconut oil for the butter or ghee. No walnuts? Try brazil nuts, sunflower seeds, or cashews. The sky is the limit here, just make sure you don’t over process the “dough” to a batter.  I’ve made that mistake and adding a couple tablespoons of raw gluten free oats seemed to hold everything together.  I prefer to go grain free with these though.

Do yourself a favor and whip up a batch of these raw nut energy balls to have on hand for your next energy emergency!


St. Johns Boosters Wellness

Homemade paleo chili to warm your bones


Allison Kirley, NTP, Delicious Life Wellness

Happy winter St. Johns! It is officially cold out there! During these cold winter months, I like to warm up from the inside out with delicious homemade soups. This paleo chili is an easy breezy dish I made that was so tasty I wanted to share it. I have a hard time following a recipe, so I combined two, added a few extra things and came up with this concoction. The beautiful thing about this dish is that it makes a huge pot and you will have tons left over. I get real excited about not having to cook every single meal. Left-overs equal HAPPINESS!  This is a paleo version of chili, so it contains no beans. Instead, I used butternut squash and both red and orange peppers to make it interesting.  The cocoa powder and cinnamon may seem strange, but trust me here and just try it! If you wish to change it up, you can add your favorite beans. Or you can omit the meat and add beans for a vegetarian option. Here is the recipe:

Allison’s Paleo Chili

1 pound of grass-fed ground beef
1 pound ground pork (if desired or use all beef)
1 onion, diced
2-3 orange or red bell peppers, diced into medium size pieces
1 medium butternut squash, peeled and cubed
2 boxes of finely chopped POMI brand tomatoes (or any canned tomatoes)
4 cups of bone broth (homemade or look for boxes that say bone broth rather than stock)
1 cinnamon stick
2 tablespoons of unsweetened cocoa powder
2 tablespoons of cumin
cayenne to taste (optional)
sea salt and black pepper to taste

YUM. Make this now!

Cook the ground beef and pork with the onion in a large pot until brown. Strain the fat if desired, then add all other ingredients and simmer until the squash is soft, about 40 minutes on low-medium. I served mine with side of avocado, chopped parsley and a drizzle of walnut oil. Easy and delicious!


St. Johns Boosters

8th Annual Night on the Town + 1


Winner of a Night on the Town gift basket
Organized by Beth Preciso and Kert Wright, Night on the Town + 1 is one of the favorite St. Johns events. Above, a 2016 winner with a gift basket of goodies donated by local merchants.

[/twocol_one] [twocol_one_last]

Stop by one of the 60+ participating businesses to pick up your FREE shopping passport and visit at least eight businesses to be eligible to win a basket full of local goodies.

When: Friday, November 17th from 5:00 – 8:00 p.m.  and Saturday, November 18th all day!

Total Value of Baskets = $1,200

No purchase is required. Just check in with local merchants to get your passport stamped.

Street Opening Party!

When: Saturday, November 18th from 12:00 – 4:00 p.m.
Where: Townsquare at Richmond and Lombard.

Featuring: live music, Cake Luck, and a firetruck!




St. Johns Boosters Wellness

Welcome fall with delicious homemade bone broth

Allison Kirley
Allison Kirley, owner of Delicious Life Wellness

Every year, I dread the ending of summer…until fall arrives! In opposition to the fast pace energy of summer, this season brings a time for slowing down, turning inward, and being indoors more. The crisp, cool days and different smells in the air motivate me to get back into my kitchen and start cooking delicious, hearty meals.

One of the staples that I like to have on hand, is homemade bone broth. It is pretty easy to make and you can use it in a variety of soups and meals that call for stock. Did you know that bone broth is full of health benefits? Unlike the stock you find at the grocery store which can contain artificial color, preservatives and “natural flavoring”, this broth is pure and clean. And importantly, it is cooked at a low temperature for a long period of time, in order to pull the most nutrients from the bones.

bone broth
Bone broth is nutritious and easy to digest.

Because bone broth is easy to digest, it helps heal the lining of the gut. It is full of calcium, magnesium and other nutrients that help healthy bone formation and promote all over healing. It contains amino acids, that have anti-inflammatory effects. Bone broth also can help reduce joint pain and inflammation because it contains certain compounds, chondroitin and glucosamine, that are extracted from the boiled down cartilage. There is some truth to the old wives’ tale about eating chicken soup for a cold!


Basic Bone Broth
4 quarts water
1 teaspoon sea salt
2 tablespoons apple cider vinegar
2 large onions, unpeeled and coarsely chopped
2 carrots, scrubbed and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch fresh parsley
2-3 garlic cloves, lightly smashed
2-4 lbs meat or poultry bone
sea salt and pepper to taste


Place all ingredients in a large slow cooker set on high (or large pot on stovetop at low heat). Bring to a boil, then reduce the setting to low for 12-24 hours. The longer it cooks, the better it tastes! Strain the stock through a fine mesh strainer into a large bowl, and discard the waste.

After the broth cools, it will form a layer of fat on top. You can eat as is, but if you prefer you can remove it. Let your broth sit in the fridge for several hours, until the fat rises to the top and hardens. Scrape off the fat with a spoon, and your broth is ready to go. (Skimming off most of the fat is more important if you’re using bones from animals that are conventionally raised. This is because pesticides, herbicides, fungicides and fertilizers in the grain they are fed are stored as toxins in the fat of these animals.)

I recommend seeking out pasture raised poultry or 100% grass-fed animal bones from a local source: your local butcher, a local farm, farmer’s market, a friendly hunter, your local health food store, or order bones online from U.S. Wellness Meats. You can use bones from just about any animal: beef, lamb, bison or buffalo, venison, chicken, duck, goose, turkey. Try to use a variety of bones and ask for marrow bones, oxtail, knuckle bones or “soup bones”.  You can also use the bones after roasting a whole chicken, turkey, duck, or goose.

This process sounds more intimidating than it really is. Once you get everything assembled and in the pot, you can leave it and let heat and time do the work. If you are short on time, you can even omit all the veggies and still end up with a healthy bone broth. Give it a try and enjoy!


St. Johns Boosters

2nd Anniversary Sale at RoM Shoes

Main entry to RoM Shoes
RoM Shoes at 7419 N Burlington Avenue,
St. Johns — Portland.

RōM Shoes is celebrating their second anniversary today, October 7th!

Come in for:

  • 20% Off!!!
  • Live Music
  • Free Gifts with Purchase
  • Raffle to Win a Pair of Blundstones
  • Beer!

Music starts at 2:00 p.m. and will continue until close about 6:00 p.m. Band lineup:


St. Johns Boosters Wellness

Cheers to beet kvass! A powerful traditional health elixir

Beet K-what?! Why, let me introduce you…..

If you aren’t familiar with this gem, you are missing out on one of the easiest, least expensive and nutritious beverages around. Kvass is a traditional fermented beverage that originates in eastern Europe. It was usually made from stale rye bread. Kvass was considered a tonic for digestion, an excellent thirst quencher and cure for too much vodka! When kvass was made with beets, it was served more for its medicinal properties than its taste.  I love beets and always have, so I think this stuff tastes amazing. However, I realize there are a lot of *beet-haters* out there. Well. I am the messenger and I think beets have something they would like you to know…

Standing alone and proud in spite of haters, the beet is an absolute nutritional powerhouse. Beets are a great source of folate, manganese, potassium, copper, magnesium, vitamin c, iron, and vitamin B6. Whew! They also contain pigments called betacyanins and betaxanthins which have strong anti-oxidant, anti-inflammatory properties and aid in detoxification.

Why would you want to drink this? The fermentation process enhances this beefy nutritional profile by increasing enzymes, B vitamins, and probiotics. Beet kvass can alkalize the blood, promote regularity, cleanse and tone the liver, heal the gallbladder and thin the bile. It also promotes production of healthy stomach acid. Sounds pretty good, right?

The first time I made beet kvass, I threw it out. It can look a little scary because a mucky, film can form on the surface. I was a lot more timid with things concerning mold and bacteria back then. Now that I am older (and wiser) I realize these things are natural and can be our friends! So I tried again and once I got past that layer, I discovered a salty, earthy and slightly sour concoction. It can be an acquired taste, but you don’t have to chug this stuff to reap its’ benefits, although you may eventually want to! You can drink about 4 oz in the morning and evening and your body will be high-fiving you. YES.

Beet Kvass Recipe

  • 2 large or 3 medium beets (peeled if not organic)
  • 1 Tablespoon sea salt
  • 1/2 gallon filtered water
  • That’s all!

Dice beets into course chunks. Do not grate, as they will ferment too fast and produce alcohol. (Sometimes we want that, but not here !) Place in a glass jar. I use a one gallon jar and then just fill it half way with water. No precise measuring needed. Add your sea salt and water. Cover with a cloth and rubber band and let sit on the counter for 2-3 days.

Strain beets and store this ruby red liquid in glass jars/bottles in your refrigerator. You will know if it’s ready when it tastes slightly sour, earthy (like a beet!) and perhaps a little fizzy. Do not let the scary film deter you. Simply spoon it off or use a fine mesh straBeet2iner. Occasionally these natural processes can go awry, so use your senses to guide you. If it tastes ‘off ‘ you will probably know. Like how you know when milk has gone bad. You just know something is NOT right. Or call me and I will be your taster 🙂

A beautiful thing about this recipe is you get two batches out of one! Save a cup of the liquid and the original beets and return to the jar. Refill with another half gallon of water and let this batch sit for 2 days. This liquid will be weaker and lighter in color than the first but still just as tasty and nutritious.

I like to add a squeeze of lemon to my beet kvass. It is also fun to use in smoothies, soups and salad dressings. Be brave my friends and give this a try!

St. Johns Boosters Wellness

Get off the rollercoaster ride: keys to balancing blood sugar

Allison Kirley in her office
Allison Kirley, owner of Delicious Life Wellness

Hello St. Johns!

This month I wanted to talk this important topic because it is such a huge factor in good health. We are living in a time where America is in a health crisis and diabetes is an epidemic.  If you are wondering what exactly blood sugar balance means, read on. Have you ever experienced “hanger”? In other words, mood swings, shakiness, or a headache when you haven’t eaten for a couple hours? Or maybe you have felt sluggish and fatigued after a meal? It does not have to be this way, my friends. All of these symptoms can be caused by an imbalance of blood sugar levels and can be controlled simply through what you eat.

Our amazing bodies continually monitor the glucose levels in our blood stream. It is a delicate balance. Too much or too little glucose triggers the pancreas to release the hormones insulin and glucagon whose function is to return levels to normal. When levels are higher than normal range from a diet high in carbohydrates, a vicious cycle begins. Insulin demand is so high, that it will do it’s job too fast and shuttle the sugars out of your blood for storage in the body (liver, muscles, and fat). Your blood sugar then drops too low, causing you to reach for your next quick snack, which more than likely is going to start the whole cycle again.

The stress of imbalanced blood sugar levels and consistent nutrient depletion can cause decreased energy, brain fog, weight gain, mood swings, inflammation and suppressed immune function. The pancreas, adrenals and liver take a big hit and can eventually wear out leading to insulin resistance and diabetes.

Here are some tips to get off the highs and lows of the blood sugar rollercoaster ride!

  • Eat a balance of fats, proteins and carbohydrates in each meal. Use the 40/30/30 Rule: 40% Carbs/30% Protein/30% Fat
  • Plan your meal around protein, add healthy fat followed by nutrient-dense, and whole food carbohydrates. Adding your healthy fats will slow down the absorption and result in less spike of blood sugar levels. Example: 2 poached eggs, small sweet potato with butter or grilled chicken on salad with avocado oil and vinegar
  • Eat breakfast. You may have to change your idea of “breakfast” foods. This meal can make or break your whole day!
  • Avoid foods that raise blood sugar levels and are void of nutrients: refined foods, sugars, excessive grains, starchy vegetables, alcohol, hidden sugars in food
  • If you have strong cravings for grains, sweets, and alcohol try doing a four week sugar detox like my Delicious Life Reboot in October!