“Fat Makes You Smart, Sexy and Happy.”

Great News!!!

“Fat Makes You Smart, Sexy and Happy.” Chapter 9 of Dr. Hyman’s book EAT FAT, GET THIN.

Great news in this book!

Great news in this book!

 

I will give you some great bullet points from Dr. Hyman’s book.

  • EATING FAT REVERSES TYPE 2 DIABETES (and improves blood sugar control for Type 1)
  • EATING FAT PREVENTS BRAIN AGING AND DEMENTIA
  • EATING FAT HELPS WITH SEIZURES, DEPRESSION,ADD, AUTISM, TRAUMA AND MORE
  • EATING FAT REDUCES INFLAMMATION AND AUTOIMMUNE DISEASE
  • EATING FAT BOOSTS YOUR SPORTS PERFORMANCE
  • EATING FAT GIVES YOU BEAUTIFUL SKIN, HAIR AND NAILS!!!! (exclamation points are mine, image is everything:)
  • EATING FAT ENHANCES YOUR SEX LIFE
  • FAT AND CANCER: SHOULD WE BE WORRIED?

 

I have increased my fat quite a bit in the last ten days. It is important to eat high quality healthy fats. For example, I am having coconut oil in my coffee every morning and eating an avocado daily. I feel grounded, less bloated, less hungry and it has been easier not to overeat.

coconut & coffee

I am very interested in all of this. I am putting together a 28 day test group to see what the effects are. My intention is to lose a few pounds, reduce the menopausal belly and feel absolutely fabulous! Would you like to join me?

“It is about finding the simplest, most effective ways to get the body you want with as little effort and anxiety as possible.”

                                                                                                                                            Krissy Mae Cagney

Contact me if you are interested in the details.

I love my Vitamix!

 

The New Year is here. I have had a FUN time eating. Did you see the crumb cake I posted yesterday? It was filled with white flour, white sugar and tons of delicious organic butter.

Now, it is time to commit to MY PROGRAM. I have been off the wine for 2 weeks now. It is still not easy. I am committed for 90 days. Here is the real reason I decided to quit. Would you like to join me in a fabulous lifestyle program? (You don’t have to give up your glass of red wine.) Check it out. There is something very powerful about being connected with a healthy community.

Here is my daily #365grateful vlog.

I love my Vitamix. When you attend the Institute of Integrative Nutrition, you feel quite a bit of peer pressure to buy a vitamix. I am so glad I did. We use it everyday! Some things are just worth it.

 

Do you set intentions for the New Year? I would love to hear from you!

Love,

Mary

 

Buy the good stuff!

Yesterday, I had a wonderful response to my giving up wine post. The support is very helpful. Thank you!

I have been searching for ways to stay balanced through out my day so I am not out of sorts and cranky at 5:30 when I need to start thinking about making dinner. Dinner making time is when I would pour myself a glass of wine. I have been looking for fun replacements and I came across.”The Good Girl Moonshine” on Pinterest.

I posted their apple recipe yesterday. This morning I made an Apple cider vinegar, strawberry, ginger drink. It is not chardonnay but it is a fun replacement and actually super healthy. Thomas had his drink for breakfast with an one minute muffin.

Apple Cider Vinegar :  Many health studies show the benefits of ACV. “In 400 BC Hippocrates, the father of medicine, used it for it’s amazing natural cleansing, healing and energizing health qualities.” Good enough for Hippocrates, good enough for me.

Buy the good stuff.

Buy the good stuff.

Ginger: Ginger has amazing health benefits as well. It is an excellent anti-inflammatory and so good for your digestion.  It has a fun kick as well.

Strawberry, ginger, apple cider vinegar creation.

Strawberry, ginger, apple cider vinegar creation.

2 TBS apple cider vinegar

1 TSP ginger powder

5 organic strawberries

Blend with ice and water.

Here goes… this might not seem like a big deal but for me I am sorry to say it is.

I have taken a break from my blog. I wasn’t inspired to do anything. Now, I have something to blog about it.

Here goes… this might not seem like a big deal but for me I am sorry to say it is.

I gave up drinking my daily glass of wine on the Winter Solstice. The Winter Solstice is all about “letting go” so you can make space for the NEW. Sunday, December 20th, my husband and I were at a pizza party. I had two slices of pizza and a glass of chardonnay. When we got home I had a scoop of vanilla ice cream. It doesn’t sound over the top but the next day I woke up feeling terrible like I was hung over. Here I am a trainer and a health coach, I don’t expect myself to be perfect but I want to be better. I decided to give up wine, alcohol for 90 days. ( I don’t want you to think I am going to start drinking martinis…I included alcohol.)  Basically, I enjoy a glass of wine daily. If I don’t have it, I feel agitated and cranky.

I wanted to mark the day, and you know it was December 21st, the winter solstice. The perfect day. Later that day, I read a quote by Christiane Northrup. “Just stay connected to Divine Love. And watch what happens.”

I didn’t blog about it earlier because I wasn’t sure I would stick to it. Usually, three days in I find a reason to sabotage myself and start drinking again. I am now 9 days in. It still is not easy and I think about it way too much. I am doing it, I am sleeping better, feeling better and I am making better choices. I know it will become easier.

I don’t intend to give up wine forever. My intention is to treat it like cake. I will have a glass to celebrate special occasions.

A Healthy Alternative.

A Fabulous Cocktail!

A Fabulous Cocktail!

2 TBS apple cider vinegar

1 TBS Lemon juice

1 TSP cinnamon

1/2 sliced apple

I would love to hear from you. Have you gone through this? Would you like to join me? Community creates immunity.

Happy New Year!

Cheers to you!

Love,

Mary

‘Tis the season!

‘Tis the season, when I start wanting Chocolate chip cookies. In the past, I loved to bake the best chocolate chip cookies! I would eat them! My family would eat them, I would give them to my neighbors and the mail man. I would tell them that they were the best chocolate chip cookies!

Friday, Tom and I went to the Christmas tree farm to pick out a tree. Tom picks out the tree.tom and the tree

They are usually a little on the small scrawny side but that is what we love. At least I do! “The Charlie Brown tree.”

 

Yesterday, we decorated the tree, lots of lights, a few ornaments and dried hydrangea from the garden. I noticed, I really wanted cookies. It is a strong memory from the past, my childhood, my grandmother…. It goes way back.

I didn’t bake so I didn’t have any cookies in the house. I made a chocolate nutrimeal instead AND for a real treat I threw in a frozen banana.  It helped. I am making better choices. In the past, I would end up with a yeast infection in January because I ate so much sugar. I do it differently now and I will still enjoy a few cookies this December. I will also enter the New year, healthy, vibrant and FIT!  How about you?

Fit and Fabulous!

My view from my cushion. Watch the video so you know what I am talking about.

Are you ready?

THE PROGRAM!

Give yourself 4 weeks to become stronger, leaner and more energetic. Move with confidence!

Check it out!

Confession of a Health Coach!

This is Day 13 of the October Salad of the day Challenge. Andreea Fegan of Little Bites of Joy put the challenge together. I decided to do it to support Andreea. I eat well most of the time. Normally, I don’t eat a salad everyday. I have now for the past 13 days. Some interesting things have come up.

Here goes…

Confession of a Health Coach!

Last week was my son Tom’s birthday. Thursday, I made delicious brownie cookies for him to take to his program. Of course I had to taste them.

Fancy Brownie Cookies

Fancy Brownie Cookies

On Friday, his birthday we had cupcakes.  On Saturday, we went to a football game had peanut butter and jelly sandwiches in a pita pocket along with another chocolate chip cookie and a few pretzels. This was all pretty indulgent for me. On Saturday, after the football game I came home and ate a kale salad because I was part of the Salad challenge! I felt much better.

"I am 26 today!"

“I am 26 today!”

Today, for lunch I was about to eat leftovers when I realized. No, I need to make a salad.

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

Kale,Swiss Chard, Lettuce, Chicken, cheddar cheese, eggplant, cashews, tomatoes, DELICIOUS!

I have made it easy for myself. I make a big kale salad and it can last for a few days in the refrigerator. You can clean and wash your lettuce ahead of time. The ingredients are all ready to go.

This all works so well with THE PROGRAM. I always add protein to my salad if it is a meal. I have a rotisserie chicken in the refrigerator…chop it up throw it into your salad. It makes it easy! I have noticed that I am really full because I am eating big salads.

Small changes can make a big difference. Join the October salad a day challenge. Andreea has more great tips!

HIIT! High Intensity Interval Training

I didn’t feel in the flow of this workout. The ground is a bit uneven in my backyard, thanks to George the dog.  My hips could have been a bit lower in my jump squats. It doesn’t need to be perfect to do it. Just start. If you are a beginner try for 2 minutes and build up.

I have been adding more HIIT into my week. I include it in every Fit and Fab workout.  I love it. It takes 4 minutes and it is amazing how much better you feel when you are finished. Sometimes, I will turn a 4 minute song on and when the song is over, I am done! Here is a Fun Peppy Song unless you are over it. I would love your musical suggestions.

After my HIIT workout, I like to do Eric Goodman’s Foundation Training.  Some impact is important, helps build strong bones! I am looking for the right balance, too much impact is not a good thing.  Foundation Training, stretches and strengthens all at the same time. Give it a try. It is the perfect way to end a workout.

Are you looking to put it all together? Optimal Health = low-glycemic diet + exercise +supplements Check out THE PROGRAM and we can do this together.

Workout 

20 seconds on 10 seconds rest

Jump squats

Push-ups

Alternating Rear lunge

Skater’s Hop

Mountain Climbers

Jump Squats

Push-ups

Burpees

I am driving myself crazy!

 (I was.)

I want to throw the scale out the window. Have you ever felt that way? I was becoming a crazy person, weighing myself everyday, bringing the phone into the bathroom with me incase I hit a good weight that day that I could post.

I have created a really good PROGRAM for the long haul. It is working BUT I know when I put too much pressure on myself it just doesn’t work. How can I sell my program if I am not perfect??? Truth is, it is not about perfection at all, it is about PROGRESS. I know the weight comes off when I give myself a break and I am not so stressed about it.

I have made progress, I can feel it. I have lost a few pounds, my stomach is flatter, I am eating less, drinking more water, sitting down and eating slower, and savoring my food. PROGRESS. I have been working with a chiropractor 2x a week with the Foundation training workouts. The exercises have been very helpful, CORE STRENGTH!!! (that will be another blog post).

Do you believe in signs? On Sunday at church, John the Pastor preached about letting go and letting the divine take the lead. Later that day, I opened Dr. Christiane Northrup’s Goddesses Never Age to “Happy Belly, Happy Body” . Page 258, that page alone is worth the price of the book!

“If you’re unhappy with the shape of your belly, know that cutting out the wheat will reduce it, but whatever your belly looks like you can make it happy. Balance your gut flora. Nourish yourself with good foods and clear out the junk, including the shame, perfectionism, and emotional stress that are affecting you.”

“Give up the goal of achieving what our culture calls a “perfect” or “ideal” body shape.”  Christiane Northrup,M.D.

THANK YOU, DR. NORTHRUP!!!

Thank you!

I feel so much better, how about you? Are you ready to join me on your journey to OPTIMAL HEALTH? Fit and Fabulous…Aging Optional?

“OK….the package arrived yesterday, I’m ready to go! Just LMK what I should be doing now, thanks. I’m ready to be fit and fabulous! “

 Are you ready? Here is the link to learn more and join the Fit and Fabulous.

Friday’s Food Journal

I don’t normally journal about my food. These past three weeks I have been, at least a few times a week. I wanted to record what I was eating so I would be able to share what worked for me on The Program. #burningmenopausalbellyfat

Why keep a Food Journal?

  • Proven method for weight loss.
  • Helps you understand your eating habits. (jot down how you are feeling.)
  • If I am writing it down, my diet is better, keeps me focused on the good food choices.
  • Measuring is important in the beginning. I no longer measure because I have a sense of what the portion should be. If I stop dropping the pounds I will go back and measure.
  • It is great to include your exercise for the day as well.
  • You will begin to understand what is working and what isn’t.
Love the Sharpie!

Love the Sharpie!

There are all sorts of apps  that will record for you. I enjoy my notebook and writing it down.

I love reading what other people eat and what their day looks like? Do you?

That is it for today!

Love,

Mary