Dirty Dozen | Amanda Miller

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Amanda Miller

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@amandamillernutrition

Blood sugar is your body's master hormone controller and dictates hunger, cravings, energy, sleep, fat stores, mood and more! Even if you’re not a diabetic, understanding how to keep your blood sugar balanced can be a game changer for how your feel every single day. It’s large Marge.

Here are a few tips to get you started...

1. Avoid naked carbs - Try to always pair your carbs with protein or healthy fats. For example, instead of just having an apple, try having it with some nut butter. Or instead of a big bowl of pasta, make sure you add some meat for protein. This will help slow the release of glucose into the bloodstream, prevent an insulin spike and keep your blood sugar levels well balanced.

2. Save your starchy carbs for breakfast or lunch - At the end of the day your body doesn’t need a ton of energy to get you through the night. If you’re planning to include starchy carbs in your day like sweet potatoes, rice, quinoa, beans etc. try to have them with breakfast or lunch instead of dinner.

3. Go for a walk after a higher-carb meal or snack - This is my favourite one when we go for ice cream. Rather than sit and eat it, I try to always go for a walk while we’re enjoying it. The walk isn’t going to totally eliminate the blood sugar spike, especially with something as high sugar as an ice cream, but it’ll help. And every little bit counts.

Do you do any others? Let me know in the comments!

#bloodsugarbalance #lowcarb #weighlossjourney #fatlosstransformation #holistichealth #t2diabetes #holisticnutritionist #amandamillernutrition

amandamillernutrition

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Blood sugar is your body's master hormone controller and dictates hunger, cravings, energy, sleep, fat stores, mood and more! Even if you’re not a diabetic, understanding how to keep your blood sugar balanced can be a game changer for how your feel every single day. It’s large Marge. Here are a few tips to get you started... 1. Avoid naked carbs - Try to always pair your carbs with protein or healthy fats. For example, instead of just having an apple, try having it with some nut butter. Or instead of a big bowl of pasta, make sure you add some meat for protein. This will help slow the release of glucose into the bloodstream, prevent an insulin spike and keep your blood sugar levels well balanced. 2. Save your starchy carbs for breakfast or lunch - At the end of the day your body doesn’t need a ton of energy to get you through the night. If you’re planning to include starchy carbs in your day like sweet potatoes, rice, quinoa, beans etc. try to have them with breakfast or lunch instead of dinner. 3. Go for a walk after a higher-carb meal or snack - This is my favourite one when we go for ice cream. Rather than sit and eat it, I try to always go for a walk while we’re enjoying it. The walk isn’t going to totally eliminate the blood sugar spike, especially with something as high sugar as an ice cream, but it’ll help. And every little bit counts. Do you do any others? Let me know in the comments! #bloodsugarbalance #lowcarb #weighlossjourney #fatlosstransformation #holistichealth #t2diabetes #holisticnutritionist #amandamillernutrition

2 weeks ago

View on Instagram |

1/5

For the longest time I was trying to take every short cut in the book to reach my weight loss goals. I would jump in and out of the Whole30, be “on and off” the wagon more times than I could count, give up carbs, intermittent fast and who knows what else.

But the thing that ended up making the biggest differnce for me was focusing on the habits that boosted my metabolism so that my body was more efficient at buring fat.

Then once I got really clear on what I needed to do, I did it over and over and over and over again. And holy shit - it worked!

There were also certain things I wasn’t willing to do to reach my goals, like:

❌Do hours of cardio
❌Quit drinking
❌Stop eating carbs
❌Track my macros

For me it was all about learning how much I could get away with and still feel really, really good. How many glasses of wine could I have each week without it impacting my progress? How many meals could I include starchy carbs? How could I make my daily walks as enjoyable as possible?

Short cuts don’t work long term, so we might as well buckle up for the ride and not make it suck the whole time. This is what I’m obssessed with.

If you’re ready to buckle up and go for a ride, check out my 3-day challenge starting on Monday, September 11th called, Ignite Your Metabolism. Let me show you how to stop starting over and live a healthy lifestyle you don’t need a break from.

Link in bio to save your spot.

#metabolismbooster #metabolichealth #bloodsugarbalance #weightlossjourney #weightlosstransformation #holisticweightloss #weightlosscoach #amandamillernutrition

amandamillernutrition

•

Follow

For the longest time I was trying to take every short cut in the book to reach my weight loss goals. I would jump in and out of the Whole30, be “on and off” the wagon more times than I could count, give up carbs, intermittent fast and who knows what else. But the thing that ended up making the biggest differnce for me was focusing on the habits that boosted my metabolism so that my body was more efficient at buring fat. Then once I got really clear on what I needed to do, I did it over and over and over and over again. And holy shit - it worked! There were also certain things I wasn’t willing to do to reach my goals, like: ❌Do hours of cardio ❌Quit drinking ❌Stop eating carbs ❌Track my macros For me it was all about learning how much I could get away with and still feel really, really good. How many glasses of wine could I have each week without it impacting my progress? How many meals could I include starchy carbs? How could I make my daily walks as enjoyable as possible? Short cuts don’t work long term, so we might as well buckle up for the ride and not make it suck the whole time. This is what I’m obssessed with. If you’re ready to buckle up and go for a ride, check out my 3-day challenge starting on Monday, September 11th called, Ignite Your Metabolism. Let me show you how to stop starting over and live a healthy lifestyle you don’t need a break from. Link in bio to save your spot. #metabolismbooster #metabolichealth #bloodsugarbalance #weightlossjourney #weightlosstransformation #holisticweightloss #weightlosscoach #amandamillernutrition

3 weeks ago

View on Instagram |

2/5

DM the word “IGNITE” and I’ll send you all the details of my upcoming mini-challenge called Ignite Your Metabolism. We start on Monday, September 11th and I don’t want you to miss it.

We do things a little different around here and I want to show you how we roll.

I lost 25 pounds, without weighing, tracking or counting a single calorie. I still drank my wine, ate pizza, fries and ice cream and had a beer here and there too.

I didn’t obsessively step on the scale every single day, and I definitely didn’t spend my time doing hours of cardio.
If you want to learn how to boost your metabolism instead of decrease your calories - come along for the ride.

There’s still room for you inside our group.

#holistichealth #metabolichealth #bloodsugarbalance #weightlosstransformation #weightlossjourney #metabolicsyndrome #amandamillernutrition

amandamillernutrition

•

Follow

DM the word “IGNITE” and I’ll send you all the details of my upcoming mini-challenge called Ignite Your Metabolism. We start on Monday, September 11th and I don’t want you to miss it. We do things a little different around here and I want to show you how we roll. I lost 25 pounds, without weighing, tracking or counting a single calorie. I still drank my wine, ate pizza, fries and ice cream and had a beer here and there too. I didn’t obsessively step on the scale every single day, and I definitely didn’t spend my time doing hours of cardio. If you want to learn how to boost your metabolism instead of decrease your calories - come along for the ride. There’s still room for you inside our group. #holistichealth #metabolichealth #bloodsugarbalance #weightlosstransformation #weightlossjourney #metabolicsyndrome #amandamillernutrition

3 weeks ago

View on Instagram |

3/5

Most of the conversation around blood sugar balance happens in the context of diabetes.

However, even if you’re not a diabetic having frequent blood sugar fluctuations throughout the day affects how you feel in a big way.

Blood sugar fluctuations don’t just happen from eating chocolate cake. It can happen anytime we don’t prioritize protein, healthy fats and fiber in our meals. Like having toast with jam for breakfast and a ham sandwich for lunch 🥪

Here are a few things you might experience if your blood sugar is out of whack.

1️⃣ Cravings - When we eat foods high in sugar or carbs we increase our blood sugar rapidly, only to have it drop a few hours later. When we crave sugar and carbs, our body is looking for the quickest source of energy possible. The more we give in to these cravings, the more our body relies on these quick hits of energy, and the more we crave them.

2️⃣ Mood Swings and Irritability - Ideally the body should be “fat adapted” meaning that it can easily go between burning glucose for energy, to burning fat for energy. When we never give the body the opportunity to tap into our fat stores for energy, we get irritable when we go too long between meals and glucose drops.

3️⃣ Fatigue - If your standard go-to breakfast is cereal, toast, muffins, granola bars etc, you will start your day on the blood sugar roller coaster. This overproduction of insulin in the morning will lead to extreme periods of fatigue in the afternoon.

4️⃣ You don’t sleep well - Though there are many reasons for not getting enough sleep, poor blood sugar regulation is one of them. Our bodies are designed to burn fat at night, but when we’re not easily able to tap into fat stores our sleep gets disrupted as the body tries to burn carbohydrates like it does during the day.

5️⃣ Anxiety - Having constant fluctuations of high to low blood sugar can be a trigger for anxiety as blood sugar declines.

Don’t stress if you’re struggle with a few of these. We ALL will experience blood sugar fluctuations from time to time (me included). The important thing is that we try our best to keep our blood sugar balanced most of the time so we feel our best ☺️

amandamillernutrition

•

Follow

Most of the conversation around blood sugar balance happens in the context of diabetes. However, even if you’re not a diabetic having frequent blood sugar fluctuations throughout the day affects how you feel in a big way. Blood sugar fluctuations don’t just happen from eating chocolate cake. It can happen anytime we don’t prioritize protein, healthy fats and fiber in our meals. Like having toast with jam for breakfast and a ham sandwich for lunch 🥪 Here are a few things you might experience if your blood sugar is out of whack. 1️⃣ Cravings - When we eat foods high in sugar or carbs we increase our blood sugar rapidly, only to have it drop a few hours later. When we crave sugar and carbs, our body is looking for the quickest source of energy possible. The more we give in to these cravings, the more our body relies on these quick hits of energy, and the more we crave them. 2️⃣ Mood Swings and Irritability - Ideally the body should be “fat adapted” meaning that it can easily go between burning glucose for energy, to burning fat for energy. When we never give the body the opportunity to tap into our fat stores for energy, we get irritable when we go too long between meals and glucose drops. 3️⃣ Fatigue - If your standard go-to breakfast is cereal, toast, muffins, granola bars etc, you will start your day on the blood sugar roller coaster. This overproduction of insulin in the morning will lead to extreme periods of fatigue in the afternoon. 4️⃣ You don’t sleep well - Though there are many reasons for not getting enough sleep, poor blood sugar regulation is one of them. Our bodies are designed to burn fat at night, but when we’re not easily able to tap into fat stores our sleep gets disrupted as the body tries to burn carbohydrates like it does during the day. 5️⃣ Anxiety - Having constant fluctuations of high to low blood sugar can be a trigger for anxiety as blood sugar declines. Don’t stress if you’re struggle with a few of these. We ALL will experience blood sugar fluctuations from time to time (me included). The important thing is that we try our best to keep our blood sugar balanced most of the time so we feel our best ☺️

3 weeks ago

View on Instagram |

4/5

⁠
Blood sugar balance is the absolute foundation of our health.⁠
⁠
Blood sugar is our body's master controller and dictates our hunger, cravings, sleep, energy levels, fat stores, mood, hormone regulation and more!⁠
⁠
When we eat foods high in sugar and carbohydrates and low in fat, protein and fiber, our blood sugar goes on a roller coaster ride. ⁠
⁠
Blood sugar fluctuations are the quickest way to make us feel like crap, store excess body fat, crave sugar and carbohydrates and have the urge to say screw it with our healthy eating habits.⁠
⁠
HOWEVER...⁠
⁠
Having balanced blood sugar by eating protein, healthy fats and fiber (PHFF) at each meal, means that we'll have stable energy, fewer cravings, less hunger and better moods :) ⁠
⁠
Instead of thinking about giving up your favourite foods in order to improve your health, think of the "crowd out" mentality. Crowd out the less healthy foods with PHFF (protein, healthy fats and fiber) at every meal and you'll be pleasantly surprised at how little you crave the other stuff. ⁠
⁠
#metabolichealth #bloodsugar #bloodsugarbalance #metabolicreset #highproteinmeals #phffeating #fiberfueled #plantpowered #weightlosscoach #amandamillernutrition

amandamillernutrition

•

Follow

⁠ Blood sugar balance is the absolute foundation of our health.⁠ ⁠ Blood sugar is our body's master controller and dictates our hunger, cravings, sleep, energy levels, fat stores, mood, hormone regulation and more!⁠ ⁠ When we eat foods high in sugar and carbohydrates and low in fat, protein and fiber, our blood sugar goes on a roller coaster ride. ⁠ ⁠ Blood sugar fluctuations are the quickest way to make us feel like crap, store excess body fat, crave sugar and carbohydrates and have the urge to say screw it with our healthy eating habits.⁠ ⁠ HOWEVER...⁠ ⁠ Having balanced blood sugar by eating protein, healthy fats and fiber (PHFF) at each meal, means that we'll have stable energy, fewer cravings, less hunger and better moods :) ⁠ ⁠ Instead of thinking about giving up your favourite foods in order to improve your health, think of the "crowd out" mentality. Crowd out the less healthy foods with PHFF (protein, healthy fats and fiber) at every meal and you'll be pleasantly surprised at how little you crave the other stuff. ⁠ ⁠ #metabolichealth #bloodsugar #bloodsugarbalance #metabolicreset #highproteinmeals #phffeating #fiberfueled #plantpowered #weightlosscoach #amandamillernutrition

3 weeks ago

View on Instagram |

5/5

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