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:

1.  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.

2. 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.

3. Protein:
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.

4. 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 hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

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

6. 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.

7. 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.

8. Nuts:
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  healthy eating, and how to continue to stay healthy through food and non toxic natural solutions visit my facebook page and like, and stay active to continue to receive valuable information.

Yours in health and wellness,

 

Drinking water is so important to our success for a Healthy Metabolism.  Setting our body up for success and helping it feel great will make you feel amazing and want to keep up these new habits!

Hydration is key for many factors that play a role in weight loss, including:






1. Water is a natural appetite suppressant ⏤ When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

2. Water increases calorie burning ⏤ Drinking cold water may further enhance water's calorie-burning benefits, because the body expends energy {calories} by heating up the water for digestion.

3. Water helps to remove waste from the body ⏤ When the body is dehydrated, it cannot properly remove waste. Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes.

4. Drinking water can reduce overall liquid calorie intake ⏤ It's easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea. Replacing even a few high-calorie drinks each day for water or  herbal tea, may have long-term weight loss benefits. (refer to the PRINTABLE sheets for your tribe to track water intake)

5. Water is necessary to burn fat ⏤ Without water, the body cannot properly metabolize stored fat or carbohydrates.

6. Water helps with workouts ⏤ One of the most important components of any weight loss plan is exercise. Water helps muscles, connective tissues, and joints to move correctly, as well as helps the lungs, heart, and other organs work effectively as they ramp up activity during exercise.

To try the recipes in the above picture, go to my doTerra page here, or contact me for a free consultation

 The Benefits of Exercise

It's the beginning of the year, so I am sure many of you have committed to getting back to the gym, or losing weight......maybe just having an overall healthier year.  Exercise is the best gift you can give yourself.
And there are many more benefits to exercise than many of is even realize.  Most people as we know, start of the year with all the best of intentions, and start, only to begin a month or too later to find themselves to busy, or for one reason or another not continuing toward their goals.  Hopefully, one or some of these benefits of exercise will give you motivation to continue.

Consistent, regular exercise can change your life in ways you may not have considered. Here are a few ways.

Benefit #1: It improves your self-esteem.
Exercising regularly or more than twice a week will make you feel better about yourself and naturally improve your self-esteem. It will make you feel like you have accomplished something and like you have done something amazing for yourself. This feeling of accomplishment will make you believe in yourself more and you will become confident in other aspects of your life.
 
Benefit #2: It will make your skin glow.
If you battle with bad or dull skin, try adding exercise to your daily to-do list and make it a point to check it off. Regular exercise can help relieve dullness and acne and may help prevent the signs of early aging like wrinkles and fine lines.
 
Benefit #3: You will sleep better.
Regular exercise will reward you with a peaceful night of deep and quality sleep. Exercising strengthens your body’s circadian rhythms, which keep you alert and awake during the day and make you feel sleepy at night. If you find it hard to sleep, try just fifteen minutes of exercise a day and notice the improvements.
 
Benefit #4: It helps control your weight.
Exercising on a regular basis helps you burn the calories that you have consumed throughout the day so that you can either lose or maintain your weight and build muscle tone.
 
Benefit #5: It improves your memory and brain health.   This is my favorite benefit!!
Exercising can improve your memory and the overall health of your brain. It can prevent brain fog, that sudden shut down of your brain that happens when you get tired and makes even the simplest and most routine tasks seem difficult and suddenly very confusing. Exercise also stimulates the production of hormones, which aid in the repair and growth of your brain cells.

Benefit #6: It helps reduce chronic pains.
Regular exercise can help in reducing and possibly eliminating excruciating chronic pains. One of the most common causes of chronic pain is inactivity. Your body is just like a machine; as long as it remains active, it will function well. Several studies have also shown that regular exercise can increase your pain tolerance and decrease your body’s perception of pains and aches.

Benefit #7: It can help you feel happier.
Last but, definitely not the least, regular exercise can help reduce or prevent feelings of anxiety and depression and make you feel happy again. According to a study conducted by Penn State University, people who exercise regularly, even at a beginner level, are found to be more content and happier than those who fail to do so.

To feel even better, try increasing the intensity of your workouts slowly and feel more accomplished, healthy, and happy.
​
To follow along with Master your Metabolism, and get healthy recipes and information throughout the following week....go to my Facebook page

You have probably heard a few things here and there about how important sleep is, but maybe are not sure of the specifics why it's so important.   If you're trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise.

Check out these 6 reasons why getting good quality sleep is essential for overall health as well as weight loss.

1. Studies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children. People's sleep requirements vary, but, generally speaking, research has observed changes in weight when people get fewer than seven hours of sleep a night

2. Many studies have found that people who are sleep-deprived report having an increased appetite, likely due to its effect on hormones that signal hunger and fullness.

3. Poor sleep can decrease your self-control and decision-making abilities and can increase the brain's reaction to food. Poor sleep has also been linked to increased intake of foods high in calories, fats and carbs.

4. Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes and the time available to eat

5. Your resting metabolic rate (RMR) is the number of calories your body burns when you're completely at rest. It's affected by age, weight, height, sex and muscle mass. Poor sleep may decrease your RMR, although findings are mixed. One contributing factor seems to be that poor sleep may cause muscle loss.

​6. Just a few days of poor sleep can cause insulin resistance, which is a precursor to both weight gain and type 2 diabetes. Insulin is a hormone that moves sugar from the bloodstream into your body's cells to be used as energy. When cells become resistant, more sugar remains in the bloodstream and the body produces more insulin to compensate. The excess insulin makes you hungrier and tells the body to store more calories as fat, ultimately causing weight gain.

​

              And after a great night's sleep, try this smoothie recipe:  

TAKING GREEN DRINKS TO A WHOLE NEW LEVEL OF TASTE AND WELLNESS, THIS GINGER PEAR GREEN SMOOTHIE IS PACKED FULL OF VITAL NUTRIENTS, FIBERS, AND MINERALS TO KEEP YOUR BODY FUELED AND FUNCTIONING PROPERLY. YOU'LL BE CRAVING THIS YUMMY DRINK REGULARLY!

INGREDIENTS:

1 heaping cup fresh spinach

1 heaping cup diced frozen pears ½ cup plain non-fat Greek yogurt
1 tablespoon almond butter 1 cup unsweetened almond milk or milk of choice
1 teaspoon raw honey ½ teaspoon vanilla extract
1 drop of Ginger oil or just a slice of real ginger, if you don't have the oil.

INSTRUCTIONS:

Cut fresh pears and freeze for one hour. Put all of the ingredients in a blender and blend until creamy and smooth.
EXPERT TIP: Got a little extra time? Pour your smoothie in a bowl and garnish with coconut flakes, hemp and or chia seeds. Enjoy with a wooden spoon.

1. Make a meal plan.

2. Eat the rainbow. Your cells can’t survive without a variety of vitamins. Eat an assortment of plants in varying colors. Next time you cook a dish, challenge yourself to include as many colors as possible. doTERRA TerraGreens is a great supplement that blends whole food fruits and vegetables for a quick, on-the-go nutritional drink.

3. Eat anti-inflammatory foods. Eating more foods that have omega-3 fatty acids will help boost your immune system. Some great examples of these foods are salmon, tuna, tofu, walnuts, and flaxseeds.

4. Swap sugar for dates. Dates won’t spike your blood sugar and they’re a rich source of potassium. 

5. Eat until you are 80% full, and then evaluate. Are you still hungry?

6. Plan your treats. Some people have a big cheat meal each week (meaning they give themselves permission to eat what they want). Others favor one small cheat a day. Whichever you prefer, plan it out!

7. Go vegetarian for a day. “Meatless Monday” is a common practice. You may find giving up meat for a day will result in higher vegetable consumption.

8. Use a supplement to aid in digestion. Having your digestive tract clear can help with absorption of food.

To learn more on healthy eating and how to Master your Metabolism go like me on Facebook

CREATIVE COOKING INGREDIENTS:

1 ½ cups old fashioned oats
1 tablespoon sesame seeds
1 cup walnuts or almonds, finely chopped
¼ cup honey or pure maple syrup
1–2 drops Cinnamon Bark oil or 1 tsp ground cinnamon
5 tablespoons refined coconut oil {FCO}
1 teaspoon vanilla extract 2 cups Greek yogurt Mixed fruit INSTRUCTIONS:

Pre-heat oven to 325° F. In medium mixing bowl, combine seeds, oats, nuts, FCO, vanilla, honey, and Cinnamon.

Using a lightly greased spoon, firmly pack a few tablespoons of mixture into muffin tin,
forming 8–10 individual cups.

Bake on center rack for 15–17 minutes, or until golden.

Remove from oven and press down again with spoon to re-shape while still hot.

Allow to cool completely, then carefully remove cups and set aside.

Fill granola cups with Greek yogurt and top with mixed fruit.

Serve immediately for best results. 10 START YOUR DAY THAN WITH A METABOLISM BOOST!

THESE INDIVIDUAL TARTS ARE MADE WITH NATURAL INGREDIENTS AND when INCLUDing CINNAMON BARK OIL, it ADDS A SWEET AND SPICY FLAVOR AS WELL AS SUPPORTS HEALTHY METABOLIC FUNCTION.

 Stress and anxiety are common experiences for most people. In fact, 70% of adults in the US say they feel stress or anxiety on a daily basis. Here are 8 simple ways to relieve stress and anxiety.

      1. Reduce caffeine intake. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Need an all natural energy boost? Try inhaling peppermint or diffusing citrus oils.

2. Write it down. One way to handle stress is writing it down. Another way is recording what you are grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life. 3. Spend time with friends and family. Friends and family can act as a sounding board and lend support.

4. Laugh. Did you know laughter can also help improve your immune system and mood? Try watching a funny TV show or hanging out with friends who make you laugh.

5. Learn to say no. Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress.

6. Avoid procrastination. Procrastination can lead you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

7. Practice Mindfulness. Mindfulness describes practices that anchor you to the present moment. it can help combat the anxiety-inducing effects of negative thinking. A recent study in college students suggested that mindfulness may help increase selfesteem, which in turn lessens symptoms of anxiety and depression.

8. Diffuse! Using essential oils may help reduce your feelings of stress and anxiety. Here are some of the most calming scents: Lavender, Rose, Vetiver, Roman chamomile, Frankincense, Ylang ylang & Geranium.

​If you have questions regarding essential oils, or doTerra, or would like to learn more, see my doterra page here  or contact me here.

                          Is Everybody excited for the New Year and to start it off right? 
​
                                                                             I know I am!! 

My commitment for the new year is to help everyone have a happier, healthier, and less stressful year.  I will help with that through education, and with doTerra essential oils by my side!
   
                                           Why essential oils?  What does that have to do with it?  

Well...................... in the US, 4.5 Trillion dollars is spent on health care yearly?


                                               Are we any healthier because of it?   
                                                                    Sadly,  
                                                            a resounding NO!                               

                   Do you want less expensive, safer, quicker and more effective Health Care?
                                and better yet, to learn self care, to just keep yourself healthier?

I know most people agree that healthier habits, and a healthier, less stressful lifestyle lead to better all around health and well being.  So, that is why I will also be educating on oils, as well as other things.

And also, some people already use oils....I mean, they are everywhere.   But what makes them different?  Why are some actually healthy, where some are just smell good, but are toxic. 

I believe that that is actually part of the overall problem, I mean, not just with oils, but with everything we use and consume.  There is organic, so, we think everything organic is healthy, but believe it or not, I have actually seen organic margarine.  Now margarine is not healthy no matter what label you put on it.  Just because its an oil, and it smells good, does not mean it's not toxic.  So I would like to clear up the differences for you this year between the Healthy, and how we are deceived into thinking something is healthy.

                                              Also, from January 21-25, doTerra is hosting

                                                          MASTER YOUR METABOLISM
​
Now I am sure most people will be excited to learn more about that, so for more info, and also for tips and education on that, please like my FACEBOOK page here.


But for now, as promised, a few tips for starting the year off right!

                                                                        BUILD HEALTHY HABITS

1. Consume a diet based on consumption of whole foods. The foundation of almost any healthy goal begins with proper nutrition. The more a food is externally processed, the less it needs to be internally processed to be utilized by the body. Whole foods are more nutrient dense, less energy dense, contain higher amounts of fiber, and take longer to be processed. Skip the bag and box aisles and stick to the perimeter of the grocery store.

2. Don’t forget your protein and fats. Protein and fat require more time to breakdown into their usable parts than do carbohydrates. A recent study in Cell Press mapped out the signals between your gut and your brain, finding that protein increases satiety through modulating mu-opioid receptors. These receptors regulate brain-gut communication. When combined with primarily carbohydrate meals, dietary fat has been shown to slow digestion in the small intestine.

3. Drink more water. Your gastric mechanoreceptors can’t differentiate between food and water, they only respond to the volume of the substance passing through. Water quickly passes through without need of processing, but still can temporarily trick your body into thinking it is full. If you have hunger pangs but have already met your energy needs for the day, try a glass ofwater first.

4. Utilize sensory cues. Smell your food before putting it in your mouth, use a smaller plate, chew your food for a while before swallowing to maximize the oral sensation —all of these small things prolong the cephalic stage and subconsciously increase food satisfaction.

5. Experiment with meal timing and frequency. Contrary to conventional belief, studies have demonstrated that skipping breakfast has no negative effects on satiety, and may result in a reduction in caloric intake. Intermittent fasting—cycling between extended periods of fasting and shorter periods of feeding—has been gaining popularity and there is plenty of scientific research to back up its efficacy. Experimenting with meal timing and frequency can help you find the meal regimen that works best for you