The Best Foods Known to Wash Out Sugar from Your Body!

Dixon Troyer • May 15, 2025

The Best Foods Known to

Wash Out Sugar from Your Body!

In today's world of processed foods and high sugar intake, maintaining balanced blood sugar levels is crucial for our overall health. Excess sugar in the blood can lead to diabetes, weight gain, and a host of other health issues. That’s not good. But thankfully, nature provides us with foods that help regulate and flush out excess sugar from the bloodstream. And it’s easy to take advantage of what nature has so kindly given us. Below I have posted some of the best foods to incorporate into your diet for better blood sugar control.


1. Leafy Greens

I love my leafy greens like spinach, kale, beet greens and Swiss chard. They are packed with fiber, tons of vitamins and minerals, that support healthy blood sugar levels. Their high magnesium content helps improve insulin sensitivity, allowing your body to process sugar more efficiently. Plus, they are low in carbohydrates, making them an excellent choice.


2. Cinnamon

Cinnamon is more than just a tasty spice, it also has powerful blood sugar-lowering properties. Studies show that cinnamon can increase insulin sensitivity, allowing cells to absorb glucose more effectively. Adding a sprinkle of cinnamon to your morning oatmeal, yogurt, coffee or smoothie can help keep those sugar levels in check.


3. Avocados

Avocados are not only a tasty treat to your meals, but they are also rich in healthy monounsaturated fats and fiber, both of which help slow down sugar absorption in the bloodstream. Their healthy fats also aid in reducing insulin resistance, making them a great addition to any blood sugar-conscious diet. It’s easy to add to your salads, stir fry, rice and so much more.


4. Nuts and Seeds

Almonds, walnuts, pumpkin, flaxseeds, and chia seeds are packed with fiber, healthy fats, and protein, which help regulate blood sugar levels by slowing down digestion and sugar absorption. Eating a handful of nuts as a snack or adding seeds to smoothies and salads can contribute to more stable blood sugar.


5. Citrus Fruits

Oranges, lemons, and grapefruits have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. These fruits are also rich in fiber and antioxidants, which help your body process sugar more efficiently.


6. Apple Cider Vinegar

If you want to go hardcore, apple cider vinegar has been shown to lower blood sugar levels after meals by improving insulin function. Consuming a small amount (1-2 tablespoons) diluted in water before meals can aid in better glucose metabolism.


7. Legumes

Beans, lentils, and chickpeas are excellent sources of fiber and protein, helping to slow digestion and regulate blood sugar levels. They also have a low glycemic index, making them a great alternative to refined carbohydrates.


8. Berries

Berries such as blueberries, strawberries, and blackberries contain high levels of fiber and antioxidants, which help in reducing insulin resistance. Their natural sweetness makes them a great substitute for processed sugary snacks.


9. Garlic and Onions

Garlic and onions contain compounds that can help regulate blood sugar levels and improve insulin sensitivity. These flavorful additions to your meals also offer numerous other health benefits, including heart health and immune support.


10. Turmeric

Turmeric contains curcumin, a compound that has been shown to lower blood sugar levels and improve insulin sensitivity. Adding turmeric to soups, teas, or curries can be an effective way to incorporate this powerful anti-inflammatory spice into your diet.

Final Food For Thought


Maintaining healthy blood sugar levels is crucial for overall well-being, and your diet plays a significant role in this process. By incorporating these foods into your daily meals, you can naturally support your body's ability to process sugar better and efficiently. Pair these foods with a balanced diet, regular exercise, and proper hydration for the best results. Your body will thank you for it!

Let’s stay healthy, my friends…


Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center.


Visit his Web site at: www.3elementslifestyle.com, email at Dixon@3elementslifestyle.com or call 805.499.3030.

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10 Fitness & Nutrition Tips for Beginners to Kickstart Your Health Journey

By Dixon Troyer • July 25, 2023
Embarking on a fitness and nutrition journey can be both exciting and overwhelming, especially for beginners. At 3 Elements Lifestyle, we understand the importance of guiding newcomers through their initial steps toward a healthier lifestyle. In this blog, we will provide you with 10 practical tips that will help you kickstart your fitness and nutrition journey with confidence and determination. 1. Set Realistic Goals: Begin by setting realistic goals that align with your fitness and nutrition aspirations. Start with small, achievable targets to avoid feeling overwhelmed or discouraged. Gradually increase the intensity and duration of your workouts as you progress. Going cold turkey on your eating never works out. Go slow and let the body adjust. You are in it for the long run. 2. Find Your Motivation: Identify your personal motivation for pursuing a healthier lifestyle. Whether it's to improve your overall well-being, increase energy levels, or boost self-confidence, having a clear motivation will keep you focused and committed throughout your journey. Write your goals down, so you know exactly what they are. I recommend placing them in the refrigerator so you will see then every time you open it. 3. Participate in Group Classes: Joining group classes like at 3 Elements Lifestyle can provide you with the support and motivation needed to stay consistent. Our classes are always led by a trained instructor. The workouts include bodyweight training, HIIT, kettlebells, cardio, strength training, battle ropes, tire flipping, and offer a diverse range of workouts that cater to different fitness levels and preferences. 4. Prioritize Nutrition: Fitness and nutrition go hand in hand. Nourishing your body with the right foods will enhance your workouts and accelerate your progress. Poor quality food will do the opposite. Focus on consuming a balanced macro diet rich in whole grains, lean proteins, fruits, lots of vegetables, and healthy fats. Consult a nutritionist for personalized advice if needed. 5. Stay Hydrated: This is a big one. Maintaining adequate hydration is essential for overall health and optimal workout performance. Drink plenty of water throughout the day, especially before, during, and after exercise. Hydration helps regulate body temperature, supports joint health, and aids in nutrient absorption. A good marker for daily water intake is to take your weight, divide it by two and drink that many ounces a day. 6. Listen to Your Body: Pay attention to your body's signals during workouts. Push yourself to challenge your limits, but also know when to rest and recover. Overtraining can lead to injuries and burnout, so allow yourself time for adequate rest and rejuvenation. 7. Incorporate Resistance Training: In addition to cardiovascular exercises, include resistance training in your workout routine. This helps build lean muscle mass, increases metabolism, and improves overall strength. Start with bodyweight exercises and gradually introduce kettlebells, weighted balls or weights as you progress. 8. Prioritize Sleep: Adequate sleep is crucial for muscle recovery and overall well-being. Aim for 7-8 hours of quality sleep each night to support your fitness goals. Establish a bedtime routine and create a sleep-friendly environment to optimize restful sleep. 9. Track Your Progress: Keep a record of your fitness and nutrition journey to track your progress effectively. Monitor changes in your strength, endurance, and body composition. This will not only help you stay motivated but also enable you to make adjustments to your routine as necessary. 10. Celebrate Milestones: Celebrate your accomplishments along the way, no matter how small. Recognize your dedication and hard work by treating yourself to a non-food-related reward or sharing your achievements with friends and family. Remember, every step counts! In conclusion, embarking on a fitness and nutrition journey as a beginner can be challenging, but with the right guidance and mindset, it becomes an empowering experience. At 3 Elements Lifestyle, we are committed to helping you kickstart your journey on the right foot. By setting realistic goals, prioritizing nutrition, staying consistent, and listening to your body, you'll be well on your way to achieving a healthier and more fulfilling lifestyle. Get ready to unleash your potential and embrace the transformative power of fitness and nutrition, and a better, healthier life! Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.

Bouncing Back Strong: The Power of Group Fitness Classes after a Setback

By Dixon Troyer • June 26, 2023
Embarking on a fitness journey is an exciting endeavor, but setbacks can sometimes throw us off track. Whether it's due to an injury, lack of motivation, or a busy schedule, setbacks can derail our progress. Covid stay at home orders also caused some major setbacks, including weight gain and poor health, where some people are now afraid to go to the gym. However, with the right mindset and approach, we can overcome these challenges and regain momentum on the path to a healthier, fitter self. We all want that, right? In this blog post, we will explore effective strategies to help you bounce back stronger by harnessing the power of group fitness classes. 1. Reflect, Reset, and Reconnect: Take a moment to reflect on the setback and acknowledge it as a natural part of the fitness journey. Embrace the opportunity to reset your goals and priorities. Group fitness classes can be an excellent choice to help you reconnect with your fitness routine. They provide structure, variety, and a supportive community that can reinvigorate your passion for fitness. 2. Gradual Progression within a Supportive Environment: Group fitness classes offer a structured and progressive approach to exercise. Whether it's high-intensity interval training (HIIT), body weight training or strength training, these classes are designed to accommodate various fitness levels. Starting with low-impact options or modified movements, you can gradually progress and rebuild your strength while being mindful of your body's limitations. The supportive environment of the class encourages camaraderie, providing motivation and accountability to help you stay consistent. 3. Expert Guidance and Personalized Attention: Group fitness classes are typically led by certified instructors who have the knowledge and experience to guide you through proper techniques and form. They can help you adapt exercises to fit your specific needs, ensuring safety and preventing further setbacks. Additionally, instructors often offer modifications or alternative exercises, catering to different fitness levels and abilities. This personalized attention helps you navigate any limitations while still challenging yourself. 4. Motivation and Accountability: One of the most significant advantages of group fitness classes is the built-in support system. Exercising alongside others who share similar goals and challenges can be highly motivating. The collective energy and positive atmosphere during classes can push you to give your best effort, even on days when you feel less motivated. The sense of camaraderie and accountability within the group fosters consistency and helps you stay committed to your fitness journey. 5. Fun and Variety: Here at 3 Elements Lifestyle, we offer group fitness classes that will be a different workout every day, focusing on upper body, lower body, cardio and core every workout. That variety is ensuring that you'll find something you enjoy. The variety keeps workouts exciting and prevents boredom. This variety will hopefully reignite your enthusiasm for exercise, making it easier to get back on track after a setback. Conclusion: Experiencing setbacks on your fitness journey is normal, but it's how you bounce back that truly matters. By reflecting on the setback, resetting your goals, and reconnecting with group fitness classes, you can regain your motivation and momentum. Embrace the supportive environment, expert guidance, inspiration, and variety that group fitness classes offer. You'll not only recover from setbacks but also find new levels of strength, endurance, and enjoyment on your path to a healthier, fitter you. Let’s get back on track, embrace the power of group fitness, and be amazed at the positive impact it can have on your overall well-being. Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.