low-glycemic eating

NUT FUDGE

Posted by

0

I have been making Nut Fudge for a quick go to snack. I have been increasing the Fat and reducing the grains and sugar. It is my new healthy sustainable lifestyle!

Here is the Basic Recipe. (Add you own pet touches.)

1 Stick organic grass fed butter

1/2 cup coconut oil

8 drops stevia

1 tsp vanilla extract

1 cup chopped raw nuts

2 scoops of protein powder (I use soy or whey protein.)

Melt the butter and coconut oil in sauce pan. Add the rest of the ingredients. I spread the fudge into a 8×8 pan lined with parchment paper. Refrigerate.  Cut into small squares.

The Nut Fudge is high in calories. It won’t cause a spike in your blood sugar. Enjoy a small piece.

Recipe based on Dr. Mercola’s Recipe.

December’s Program

Posted by

0

Each month I have been launching a 7 day jump start program leading into the 28 day Fit and Fabulous Program. This month I decided to do it differently. December is always a busy month for people. I encourage you to look at the 7 Day Program during the Holiday season. Start when you are ready!

This is what it looks like… a delicious balanced no sugar shake for breakfast and lunch.  Mid morning or mid afternoon will be time for a balanced protein bar with coconut oil for a handy snack. In the evening, make a simple dinner of Protein, Vegetables and maybe a little fruit. It is so important to take your supplements everyday twice a day!

Perfection! Lean Protein, Fruit and Vegetables

Perfection! Lean Protein, Fruit and Vegetables

I want this to be your last program! This is about maintaining a sustainable lifestyle.   I promise you this works. Make a commitment to yourself! Of course, I will be here to coach you along the way.

The Fit & Fabulous Program…Aging Optional is designed to help you:

  • Release excess weight
  • Reset your blood sugar
  • Increase your energy and improve sleep
  • Decrease inflammation
  • Support your immune system
  • Get rid of cravings
  • Balance your mood swings
  • Increase your fitness level

Does a 7 day Smart Start sound right for you?

The Kit has 2 meals, a snack and the best supplements on the planet to get you started.

$138.00

$19.71 a day

buy now

Please contact me if you are out of the USA. I will set you up.

 

“I have been on the Fit and Fabulous program for the 2nd week and am happy with my progress. The best part of the program is that I do not have food cravings, which has been the biggest barrier to losing weight and body fat.   Following the program, the shakes and bars are tasty and satisfying. The support I get from Mary, particularly the advice and tips she provides, increases my success. I am not doing this on my own.  Since last week, I have lost .9% body fat, in less than two weeks. Doesn’t sound like much, but it is significant for someone my age and most importantly, I feel good, and satisfied, on the program. I am looking forward to the next few weeks.” From Joyce, a Fit and Fabulous client!

Do you crave Oreo cookies?

Posted by

0

I am with my friend Karin who just finished up the 28 day Fit and Fabulous Program! We are starting the 7 day October program Monday. Contact me if you are local and would like to start with us on Monday. We have 2 kits available!

Here is a quick video, Karin talks about getting off the sugar! Click here for more details.

My Pants Fit!

Posted by

0

It is a rainy Friday September morning. I went into my closet and tried on a pair of jeans that I almost gave away last year because they were getting so tight especially around the middle! Is that an issue for you? It doesn’t have to be.

I am sharing this with you because I have a fabulous program that is easy doable and works!!! Eat Fat to lose Fat.

I have a 7 day program or a 28 day program. Here is the link.!

Become a part of my Fit and Fabulous…Aging Optional community. You will be so glad you did.

Healthy, Vibrant, Fit.

Sustainable Fitness and Weight Management.

Posted by

0

I feel a shift. It is all coming together. In the flow… 2 months ago I decided to increase the fat in my diet. I put coconut oil in my coffee and avocados in my morning smoothie. I have decreased the waffles, bread and pasta in my life. AND THE BLESSING ? It has been easy.

The Benefits?  I feel good, I am sleeping better, NEWS FLASH… sometimes through the night! I have lost a few pounds. The bloat is gone and my menopausal belly is shrinking.  BONUS ROUND. I am off my bio-identical hormones! Friends are starting to tell me that I LOOK GREAT!

I am not telling you all of this to brag. I am telling you this because it is possible for you too!

More info? Here is a video that I created for Team Northrup and the MY JUMP START program. (The 7 day JUMPSTART Kit is coming out soon.)

I will keep you posted. Are you looking for an excellent protein base now? 0 grams of sugar. I have been using the soy base this week. I know it is non-gmo and Pure! It is good to switch things up.

 

“Fat Makes You Smart, Sexy and Happy.”

Posted by

0

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.

Go back

Your message has been sent

Butter in my coffee:)

Posted by

0

I am trying something new. Have you heard of intermittent fasting? How about putting butter in your coffee?

I am getting up at 6 am and making an organic cup of french roast coffee in my french press pot and adding a TBS of my delicious ghee. I made ghee from the unsalted Kerry Gold Irish butter the last time. SO CREAMY AND DELICIOUS! I enjoy the coffee and walk George the dog a mile. I am getting some exercise without eating.

Coffee with ghee!

Coffee with ghee!

After taking Thomas to his program at 9 am, I come home and have breakfast. I haven’t eaten for 14 hours. It is a completely different thought process of having breakfast first thing in the morning. I know many wait until later but for now I am hungry at 9 and I feel like I better eat something!

This was my breakfast this morning. An organic granny smith apple, organic cottage cheese , almond butter and sprinkled with cinnamon.

Grain Free and delicious!

Grain Free and delicious!

https://youtu.be/Uh0LclDcE1Y

A three minute video. What do you think? Have you tried this? It is a process.

From my friend and mentor Penny Northrup Kirk…”Hooray! And a big YES to FAT!” A tweetable:)

 

Grain Free Banana Pancakes

Posted by

0

Since I have been on my 90 day wine free challenge , I have been making more of an effort to create very satisfying delicious and nutritious meals. This morning for breakfast I made Grain Free Banana Pancakes with sauteed pears on top. I have had many requests for the recipe so here it is.

Pancakes on the griddle.

Pancakes on the griddle.

  • 1 banana
  • 2 eggs
  • 1/2 tsp vanilla extract or I love maple extract
  • a serving size of protein powder. I use 2 scoops of My Smart Whey.
  •   sprinkle in cinnamon.

Mix it all together and cook on the griddle. I use coconut oil to grease the griddle.

Bonus round! Thinly slice a pear and saute in butter , add a few chopped pecans with pears at the end.

I also like to top my pancakes with a dollop of plain full fat yogurt.

Grain Free Banana Pancakes!

A FIT AND FABULOUS WAY TO START YOUR DAY!

No wine, 22 days in.

Posted by

5

Time to check in. No wine for 90 days has been a challenge.  I remember Wayne Dyer talking about giving up alcohol and how it was no big deal. When I talk about it, it feels silly that it has had such an impact. I have been feeling emotional flat and depressed or maybe sad is a better word. I have found ways to deal with all of it and it is getter better.

Excuse the shakiness, I need my AV guy!

I have been making a effort to cook delicious satisfying meals. Google the Barefoot Contessa, she has great recipes. I am hoping to shed a few pounds. I have been making Ina Garten’s roasted cashews and eating lots of them. Delicious and high in calories. It is all an adjustment.

This morning, I made low-glycemic grain free banana pancakes.

Start your day with a delicious nutritious breakfast!

Start your day with a delicious nutritious breakfast!

I would love to hear from you. Have you struggled giving up alcohol, caffeine, sugar? Of  course, we all have! Would you like to join me?

That is it for now!

Love,

Mary

I love my Vitamix!

Posted by

0

 

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