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The Benefits of Fenugreek on Sugar Balance, Insulin & Diabetes

Alana Kessler

Managing blood blood sugar is important for a variety of health reasons including energy, weight management, controlling inflammation and hormone balance. Healthy diet, activity and eating strategies all contribute to this fine balance however adding herbs and spices into the mix can bring enormous benefit.

Fenugreek is one of my favorite spices to add into my meals. Its properties provide;

  • a great source of soluble fiber which help to lower the rate and absorption of carbohydrates.

  • anti-diabetic properties by enhancing insulin secretion under hyperglycemic conditions

Fenugreek seeds can be dry roasted for 1 - 2 minutes, soaked overnight for next day consumption in tea or water, and sprouted to add to salads.

My personal favorite is to consume Fenugreek tea in the morning to support my sugar balance for the day.


Take 1 teaspoon fenugreek seeds and crush slightly.

Soak in hot water for 3 hours.

Strain the water, add 1 tea bag or tea leaves ,

Add lemon and a pinch of honey for flavor and enjoy your cup of hot herbal tea.

The Gift of Journaling

Alana Kessler


I have kept a journal for as long as I can remember.  I poured over the blank page and filled it with my inner voice, my emotions, my insecurities, my dreams, my desires. There were times when I felt like the words couldn’t be written fast enough and times when I felt like they couldn’t come at all.  All in all, my journal gave me comfort, a place to be heard, and a tool that would serve me for years to come.

As I have matured in my life and journaling, I now approach my time with the pen and paper as an opportunity.  Below, I share the gifts I have received from a regular journaling practice

1. The gift of acceptance - When we take the time to write down our experience, we are practicing a radical form of self love. We are saying to the universe that we feel worthy of being seen, being held and being allowed to have someone stay while we express our deepest emotions without judgement, abandonment or exploitation

2. The gift of reflection - Journaling offers an innate opportunity for the sacred pause and an introduction to cultivate curiosity into our deep rooted mental constructs and unconscious habits. While we engage in the act of writing, we can begin to uncover some of the ways we perceive the world and our internal and inherited beliefs. We can begin to observe how and with what attitude we engage with the world and our emotions based on how we speak to and about ourselves and experience in the journal.

3. The gift of insight - When we reflect with an open and intimate interest into our journaling, we can begin to disidentify with its content slightly, creating a little bit of space to explore the nature of our body sensations AS we are writing. Journaling with mindfulness to body sensations as well as reflection on emotion with a kind attention brings a unique ability to uproot the cause and effect of some of the beliefs, perceptions and concepts we navigate life with.  

For example, as I am writing about an occurance that happened in my personal life, applying close attention to the sensations in my body, I notice by heart begins to beat quickly, I recognize that I am angry, or humilated, or scared and my journaling becomes less about telling the story and being a victim and more about the direct experience of the moment. My journaling shifts from blame and shame to attending and befriending how I feel at the moment. I also notice that this pattern of physical sensations, emotions, and beliefs is something that happens often while I am journaling.  This insight is invaluable and provides me with a place to practice, cultivate and manifest one of my deepest desires which is unconditional love and understanding.

4. The Gift of Manifestation- The longer we stay with the moment to moment experience, while continuing to journal, the more we are strengthening the manifestation potential of what we desire the most.  Journaling gives us the power to embody and direct the qualities we want to feel from our environment towards ourselves for ourselves,  thus consciously creating this energy to show up for us in our lives.