Eat These Foods to Balance Out Your Blood Sugar

August 22, 2019August 22, 2019

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:

Balance Out Your Blood Sugar With Greens

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

Low Fructose Fruits

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

Protein In Moderation Will Help Regulate Your Blood Sugar

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

Herbs and Spices

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavor to your dishes but they may also help your hormones lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Cutting Out Sugary Drinks Will Help Bring Down Your Blood Sugar Levels

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

Whole grain foods

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

Beans

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

If you would like to learn more about cutting sugar out of your life, just click here to purchase my Quit Sugar For Life ebook.

Yours in health and wellness,

Nadia La Russa

Detox Your Cellulite Away in 3 Steps

January 22, 2019March 19, 2019

Do you ever get tired of stubborn cellulite, especially before shorts and swimsuits season? I’ve got you covered with three simple lifestyle changes that can have a big impact on your battle with cellulite. Read below to learn how you can take control of your body and reduce the amount of cellulite that’s stubbornly there.

1) Start your day with a glass of warm lemon water immediately after waking up.

Squeeze one organic lemon into a 16 oz glass and enjoy it as you would tea! Lemon helps break down the food that you will be consuming during the day as well as removes any toxins from your body. Plus, proper hydration improves your skin’s health and helps reduce the appearance of cellulite, wrinkles and blemishes.

2) Up your cranberry intake.

Consuming between 8 and 12 oz of cranberries or cranberry juice per day helps to emulsify fat and reduce the appearance of cellulite. Frozen cranberries can be enjoyed as a mid-day treat or you can even throw a bottle of Cran-Water in your bag while on the go. To make your own Cran-Water, simply fill up a bottle with 4 oz of cranberry juice and 28 oz of water and drink it twice daily. Cranberries are loaded with vitamins such as A, B1, C and E, which are all essentials to the removal of toxins in your lymphatic system. How could you say no to that?!

3) Substitute your cooking oil by swapping out canola oil for coconut oil.

Coconut oil is not only more beneficial for overall health, but studies have shown that coconut oil actually aids in the breakdown of fat cells that make up cellulite. For easy consumption, add a tablespoon to a fruit smoothie. Switching from canola oil to coconut oil has multiple benefits for you, your skin and your health.

Bonus tip: Add 3 tablespoons of coconut oil to a warm bath. Sweating out toxins is crucial to the reduction of cellulite. The coconut oil will not only make your skin feel incredibly smooth but will also increase the release of toxins during your bath. Make sure to stay hydrated before and after your soak (perhaps with some of that delicious lemon water you learned about above).

At the end of the day, anyone can suffer from cellulite; it is an equal-opportunity offender. If you’re feeling frustrated with it and want to take control of your body and health, keep in mind that the best results come from consistency and determination. By setting a healthy daily routine for yourself, you’ll be able to get the body you deserve!

Want to take control of your body and health even more? Sign up and get started with my Take Control Weight Loss Program here!

3 Ways To Feel Younger Overnight

December 3, 2018March 19, 2019

Imagine waking up feeling five or even ten years younger in your appearance, confidence, and aura. The secret is in reducing gut inflammation. Gut inflammation can result in a lack of motivation and an increase in autoimmune disorders, tiredness and irritability, leaving you feeling worn-out and exhausted. Does this sound familiar? These three simple steps will have you take control of your gut health and as a result, feeling younger, more vibrant and healthier!

1) Try some bone broth.

Grass-fed bone broth helps to build antibodies, tighten skin cell and can even reduce the appearance of cellulite. It’s packed with gelatin and collagen, which rebuilds your gut lining and helps to strengthen your immune system. Bone broth contains potassium and glycine, which aids in liver detoxification. Enjoy it warm before bed on by itself or in a soup. Grass-fed bone broth can be found at your local health food store.

2) Eliminate sugars, bread and pasta from your diet.

Replace those unhealthy carbs with natural ones like berries or starch vegetables. Gut inflammation is often exacerbated by food sensitivities. Some food sensitivities are so hidden, you may not even know that you have one without an official food sensitivity test. Proactively removing unhealthy carbs and white flours from your diet will aid in the replenishment of your gut lining and reduce the inflammation in your gut.

3) Last but not least, establish a regular, calming evening routine.

Brushing and flossing your teeth every night is crucial to feeling better the next morning. Your mouth is the gateway to your overall health! Spend a little time before bed winding down, reading a book or writing a journal entry. Meditate or go for a moonlight walk. Ensure you are getting at least eight hours of sleep every night and commit to taking a little time out of every day for yourself. The greatest change comes from within and the willingness to commit to the change!

These three simple steps will usher in a big difference in your overall health and wellness. It’s recommended to commit to these lifestyle changes for at least three months to fully repair the inflammation in your gut. By then, you will already have forgotten about those old habits that used to be your norm. That feeling of lethargy and lack of motivation is in the past and you’re well on your way to a healthier, younger you!

Want to take control of your body and health even more? Sign up for my Take Control Weight Loss Program here!

Say Adios to Your Wrinkles in 5 Steps

November 20, 2018March 19, 2019

Are you struggling to get rid of your wrinkles? It’s very easy to purchase a bunch of expensive creams and lotions, but what if I told you that you could trade in those false promises for natural and healthy lifestyle choices that actually provide results?

The key to diminishing and preventing future wrinkles is right in your home and your day-to-day lifestyle. Consuming high-quality proteins, vegetables and getting adequate sleep can all contribute to decreasing your wrinkles and preventing future ones! I personally use all of these and can honestly say I’m very excited to share this wisdom with you! Read below to find out how you can also take control of your life and say adios to wrinkles.

1) The next time you take a trip to the grocery store, make sure to stock up in the produce department! It’s crucial to consume at least the minimum daily serving requirement of fruits and vegetables to maintain adequate health and diminish the appearance of wrinkles. Limit the consumption of fruits heavy in fructose—or fruit sugar—since fructose, as with all sugars, can increase the appearance of wrinkles. Stick with fruits such as strawberries, blueberries, cranberries, lemons, and bananas.

2) Toss out the refined sugar and replace artificial sweeteners with organic, natural sweeteners such as Agave, Raw Local Honey, and Stevia. Excessive sugar consumption can damage your liver and cause breaks in your DNA, leading to autoimmune disorders. Consume any sugar, including fruit sugar, in moderation. Training your body to break the habits of sugar-overloads is key in being an overall healthier you and saying goodbye to those wrinkles!

3) Get outside and into the sun! Moderate sunshine provides your body with necessary Vitamin D to replenish the vitamins and elasticity in your skin. Aim for at least 15 minutes a day of moderate exposure, but be sure to slather on your SPF. Re-apply as needed and always take all other precautions if you’re planning any prolonged periods of sun exposure.

4) Commit to a life-long relationship with coconut. Replacing vegetable or canola oil with coconut oil and olive oil is a simple way to slow your skin’s aging. Add a tablespoon of coconut oil to your morning smoothie, indulge in some coconut crisps, replace standard dairy with coconut milk, or rub unrefined coconut oil on your problem spots.

5) RELAX. Stress is one of the primary contributors to premature aging because it reduces the natural collagen and elasticity in your skin essential to preventing wrinkles. Start every morning off right with a few minutes of meditation. Read a good book, go for a walk, or relax by the beach after a long day at work. Remember to take a little time out of the day for yourself. A stress-free lifestyle is one that reaps astounding rewards!

These five simple steps are a great start to a healthier, younger, wrinkle-free appearance. Make small changes to your time and energy and see how that healthy, natural glow blossoms!