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Note from Carolyn:  Foods with too much sugar (including hidden sugars) and chemical additives are a reality of modern life.  As you read today’s article, I hope you’ll consider – if you haven’t already – checking out the benefits of My Miracle Detox. It is excellent at quickly cleansing the body of additives and impurities in food and water. PLEASE CLICK HERE.

I’ve just returned from a lovely trip to Utah to welcome a new grandbaby. There are always so many delicious foods and treats when out-of-town visiting and staying with family and friends. I have quite the time keeping it all in check and I know that’s not uncommon!  Plus Valentines treats have been everywhere … arghhghgh!

I need every reminder I can get to avoid the temptations of sugar and its bad news results for health, both short and long-term. Osteoporosis (genetically-based) is my personal biggest health challenge and the article today is from my favorite source for bone-health inspiration: I thank the Meridian readers from a number of years ago who directed me to this phenomenal hidden treasure of information and guidance for Osteoporosis and addressing it without the drugs that have been proven to be unhelpful and even damaging. 

Of course, each of us needs to work with our own doctors, prayer and inspiration. I have repeatedly been “shut down” by multiple doctors who have no interest in providing any support for my Osteoporosis other than the drugs that have been clinically proven to be damaging. I am grateful for what I learn in this powerful weekly newsletter.  I also take an all-natural plant-based calcium supplement called “Algaecal” that is formulated for addressing Osteoporosis.  I’m nearly 65 with no breaks and very grateful for the information that has come my way.

You can read my earlier Meridian article about Osteoporosis, diet and the Word of Wisdom HERE

You can read today’s article about sugar and bone health and get the cookie recipes ONLINE and/or sign up for this excellent newsletter yourself HERE or go directly to

Vivian Goldschmidt MA, the founder at says:

“It’s nice to indulge in sweet treats at any time of year, but they’re particularly comforting in the cold winter months. Add a hot cup of herbal tea or coffee, and an afternoon can become postcard perfect. But sugary snacks spike your glucose levels, causing an avalanche of negative consequences, including damaging your bones.”

Fortunately, you can make a delicious batch of cookies perfect for a sweet treat that doesn’t include any added sugar. In fact, the three recipes you’ll get in today’s article contain ingredients that have been shown to lower blood glucose levels, and they’re gluten-free.

We’ll look at the science behind how these wondrous foods accomplish that feat, and how to make the most of their bone-building effects.

Avoid Glucose Spikes

When you eat foods with a high sugar content, your blood glucose level quickly increases. Your pancreas then releases insulin, which allows your cells to uptake the glucose, restoring balance in the bloodstream.

The process is vital for fueling our cells, but when it happens too rapidly, with significant waves of glucose followed by a matching wave of insulin, it takes a toll on the body. Postprandial (after meals) spikes in glucose and insulin trigger an inflammatory response, and results in cell damage and a significant increase in fracture risk.

Additionally, studies have shown that these spikes also lead to an increased risk of dementia, diabetes, stroke, and heart attack. Plus sugar is highly acidifying, causing a break down of bone tissue to release alkalizing minerals such as calcium, in an attempt to increase the serum pH. 5

Sugar also reduces levels of magnesium and copper in the body. Your bones need both minerals to stay flexible and strong. Clearly, to maintain good health and protect your bones, it is important to avoid sugar and maintain steady blood glucose levels. Here are two foods scientifically-proven to help you achieve that goal.


Blood glucose spikes trigger spikes in insulin. The combined effect of this cycle increases health risks, including bone loss.

Almonds Are Shown To Regulate Blood Sugar Levels

A study published in the Journal of Nutrition compared the impact of five different meals on blood glucose, insulin, and antioxidant levels among men and women aged 19 to 52. Each participant received five meals, one which featured 60 grams (or about ¼ cup) of almonds.

The almond meal lowered glucose, insulin, and oxidative damage in the participants. The researchers suggested that this might help explain the mechanism by which nuts are known to decrease the risk of cardiovascular heart disease. The same combination of effects also protects bone health.

Plus almonds are delicious, help to balance cholesterol levels, and are an excellent alkalizing source of protein and potassium.


Almonds have been shown to regulate blood sugar levels, preventing damaging glucose and insulin spikes.

Cinnamon Reduces Fasting Blood Glucose Levels

Cinnamon is a classic winter spice that comes with a big perk: it lowers fasting blood glucose levels by increasing the body’s response to insulin in the muscles and liver. This heightened sensitivity is the opposite of insulin resistance and stabilizes your blood sugar levels.

A study conducted with participants with Type 2 diabetes examined the effect of taking a placebo, or one, three, or six grams of cinnamon each day for 40 days. The researchers found that all three groups who were eating cinnamon every day experienced lower fasting blood glucose levels, regardless of the amount.9

Combine that with the benefits of almonds, and these are the perfect cookies for making your taste buds happy while keeping your sugar levels stable.

Three Healthy Cookie Recipes!

Apple Fig Cookies

20-24 cookies


  • 1 cup chopped figs
  • 1 cup unsweetened applesauce
  • 1 cup rolled oats
  • 1/2 cup almond flour
  • 1 tablespoon ground flaxseed
  • 3 tablespoons water
  • 1 1/4 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • 1 tablespoon coconut oil melted


  1. Preheat oven to 350 degrees F.
  2. Line a baking sheet with parchment paper or lightly spread some oil on it.
  3. In a small bowl, combine the flaxseed and water, allowing a few minutes for it to gel.
  4. Mix all ingredients in a large bowl.
  5. Form into small balls, flatten, and place on the cookie sheet.
  6. Bake for 12 to 15 minutes, until they turn golden brown.

No-Bake Carrot Apple Cookies

12 cookies


  • 1 cup grated carrot
  • 1 cup grated apple
  • 4 1/2 cups rolled oats
  • 1 tablespoon ground flaxseed
  • 3 tablespoons hot water
  • 1 1/4 teaspoon cinnamon
  • 1/4 cup raisins
  • 1/4 cup almond butter
  • 1/3 cup mashed sweet potatoes cooked
  • 1/2 ripe banana, mashed
  • 1 teaspoon vanilla extract
  • 1/3 cup unsweetened almond milk (adjust to achieve desired texture)
  • 1/3 cup walnuts, chopped


  1. Mix the flaxseed with water and set aside for a few minutes until mixture thickens.
  2. In a large bowl mix oats, water and flaxseed mixture, and cinnamon. Add in grated carrot and apple.
  3. In another bowl combine sweet potato, almond butter, and banana. Stir into the dry mixture.
  4. Slowly pour the almond milk until a dry but slightly sticky texture is reached.
  5. Stir in the raisins and walnuts.
  6. Form the mixture into 12 cookies and place on a cookie sheet.
  7. Place cookie sheet in freezer for approximately 20 minutes or until the cookies harden.
  8. Remove from freezer and store in the refrigerator.

Banana Quinoa Chocolate Cookies

8-10 Servings


  • 1 1/2 cups cooked quinoa
  • 1/2 cup almond flour
  • 2 ripe bananas, mashed
  • 2 eggs, lightly beaten
  • 1 1/2 tablespoon dried blueberries or cherries or  (optional)
  • 1/3 cup dark chocolate chips
  • 1 1/4 teaspoon cinnamon


  1. Preheat oven to 350 degrees F.
  2. Line a baking sheet with parchment paper.
  3. In a bowl, mash the bananas, then add the eggs, dried fruit, and cinnamon.
  4. Add the cooked quinoa and almond flour into the bowl. Then fold in the chocolate chips, and mix the entire contents of the bowl.
  5. Form each cookie using 2 tablespoons of batter, and place it on the baking sheet.
  6. Bake for 15 minutes, and allow to cool for a few minutes before serving.

Make one batch, or try all three. They’ll stay fresh up to two weeks when refrigerated, or you can keep them frozen for several months. That way, the next time you find yourself craving a comforting treat to ward away the winter blues, you’ll have a bone-healthy option ready and waiting!

Carolyn Allen is the Author of 60 Seconds to Weight Loss Success –She has been providing mental and spiritual approaches for weight loss success both online and in the Washington, DC community since 1999 presenting for Weight Watchers, First Class, Fairfax County Adult Education and other community groups.

 She is the owner My Miracle Tea, an herbal detox tonic in keeping with the Word of Wisdom, now used by Meridian readers and missionaries everywhere.  CLICK HERE

She is mother of five and the grandmother of a growing number of delightful grandsons and granddaughters and lives with her husband, Bob, in Jackson Tennessee where she serves as an Activity Day leader.