low-glycemic eating

Do you have 5 days?

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It takes 5 days to change you from a SUGAR BURNER to a FAT BURNER!

I was a sugar burner, I would say for almost all of my life, Growing up, I loved baking and eating while I was baking. Who doesn’t enjoy chocolate chip cookie dough?  Today, I am so much better. I eat a balanced low-glycemic diet, I keep my blood sugar balanced through out the day. I am good! I enjoy a glass of wine with dinner as my treat of the day!

 

Answer these few questions for me.

Do you crave candy or caffeine in the afternoon?

Are you often tired during the day?

Do you feel anxious or depressed when you are hungry?

Once you start eating sweets it is hard to stop? (How many of us need to throw the chocolate chips in the garbage in order to stop? Been there, done that!)

How many YES’s did you have?

Many of you, I am afraid are SUGAR BURNERS.

I have put together a Holiday Nutrition Challenge. The goal is to change you from a sugar burner into a  Fit and Fabulous fat burner. I use the very effective Reset program to get you there!

  • Lose 4-5 pounds in the first week and 10 -15 pounds by the end of 28 days, if you have weight to lose.
  • Control your cravings, turn into a efficient Fat Burner instead of a Sugar Burner, by balancing your blood sugar.
  • End emotional eating
  • Increase your energy
  • Sleep better
  • Clear and glowing skin.

Extra Bonuses!

*    Weekly group calls, (with recordings available after)
*    Membership in a private Facebook group for extra group support and tips from me about healthy, pleasurable eating over the holidays and beyond
*    Easy to follow Fit and Fabulous workout videos

2 options for you.

Commit to the 28 day program for only $379  or just do the 5 day Reset $130 to get you off the sugar. Your choice! (prices may vary slightly because of shipping)

Are you in? Sign up here!

Contact me if you have any questions about becoming a FAT BURNER ! 

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Thank you for your response. ✨

I have coached many people through Reset and beyond!

From my happy clients.

“Wanted to give you a full recap- I finished the program and feel great.  Not sure if I lost too much weight- maybe 3-4 lbs- I don’t have a scale.  I definitely feel more streamlined, and clothes fit a little better.  Most importantly, I feel so healthy- very clean, I was sleeping so well this week and some of the little things that usually bother me (TMJ pain, for example), have really seemed to let up.  I think that my body was given a chance to really restore itself because I wasn’t busy digesting while sleeping.  Also, I learned some very good lessons about how much I actually put in my mouth over the course of the day (when I’m feeding my kids, when I’m hungry in the afternoon…).  I think that I’ll be able to hold on to some of these lessons and be more healthful going forward.  I can’t say that my craving for sweets has totally disappeared, but I’ve decided to avoid all sweets for at least another week to see if that helps.
Thanks for your support and encouragement.”  Sarah
“Mary, I feel great on the program! I am done 20 pounds so far. I FEEL GREAT! “Amanda
“Nearing the end of the day five! It’s amazing that I kind of want to continue into transform. I guess I am ready to transform!!! And a big shift is I haven’t been on the scale every day. I weighed myself once because I was curious. It was a healthy check in with my scale. I was down 6 pounds from when I got back from vacation. Don’t know where I am today and don’t really care because I feel good. I packed my shakes and shaker bottle and I am off to Florida. I’m actually excited to get in my bikini and not self-conscious about what I might look like. Quite a shift I must say.” Pam
Optimal Health!

Optimal Health!

I feel longer and leaner!

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Last spring, I hurt my back actually my Sacroiliac joint. I didn’t do anything except overused the area. I had pain and kept pushing through. Can you relate to that? Of course, I started to think oh I am too old to be doing my workouts. A person my age shouldn’t be jumping around, doing burpees, sprinting…blah, blah, blah.

I went to the chiropractor had a month of physical therapy, took ibuprofen, a few muscle relaxants. I began to feel better but I still had lingering numbness around my left knee. Do I need to accept this numbness?

I started going to yoga again and kept up with my massages. I was better but still had the numbness around my knee.

I came across the work of Dr. Eric Goodman and Foundation training. I have been doing his workouts for a few weeks now and I feel so much better! I wake up feeling LONGER  AND LEANER! It is so empowering! Of course I have incorporated the training into my 7AM work outs.

I started my new class in September. It is now a 45 minute class. I love it! I have short intense effective workouts. This morning we jumped rope for 8 minutes, 30 seconds on, 30 seconds off. My ladies are great, jump with 2 feet fast with no pitter patter, very impressive. We did 2 rounds of weight training and then finished up with Foundation Training. Everyone goes home feeling LONGER ,LEANER and EMPOWERED!

I have also  strongly encouraged my ladies to take the best quality supplement like I do. You get amazing results, when you eat a low-glycemic diet, exercises and take your supplements! THAT IS HOW YOU BECOME FIT AND FABULOUS!!!

FIT AND FABULOUS

FIT AND FABULOUS

I thought I would be done by now!

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Have you ever set a goal and didn’t achieve it in the time you thought? Of course! We have all done that. I actually don’t enjoy setting goals because of that reason. I continue to set them anyway.

In July, I posted I was in the process of weaning off my bio-identical hormones. I tried.  I was hoping to be off by my September birthday…didn’t make it. The afternoon that I posted

Do everything you can to bring pleasure into your life right now!!!❤️

I went back on my bio-identical. I slept well that night. Everything is a process.

Dr. Christiane Northrup just wrote a wonderful article, Traditional Herbs or Bio-identical Which is better?

I am SO grateful for the post. “My position  on this particular issue is the same as it has always been. Use the modality that works for you. And that could be traditional herbs or bioidentical hormones! Though different, both are good choices.”

  This is my life and I want to FEEL MY BEST!

Optimal Health is a Process…

  • I have cut my coffee in half because it was affecting my sleep. I didn’t eliminate it because I love and enjoy one delicious organic cup in the morning.
  • I have added a green smoothie to my day.
  • I walk George the dog in the morning without my glasses to absorb nutrients and sunshine through my eyes.
  • I eat a low-glycemic diet with tons of vegetables.
  • I take the best supplements on the planet.
  • I choose happiness over crankiness.
Eat a ton of vegetables!

Eat a ton of vegetables!

I am a work in progress. What do you do to feel your best? I would love to hear!

 

Healthy Bones

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Everyone wants to look good. In order to look good you need to take care of the inside as well. Today’s post is about STRONG HEALTHY BONES.

Postmenopausal can experience a significant amount of bone loss the first ten years after menopause. It is so important to eat well, take high quality supplements and do weight bearing exercises.

DIET

  • Eat a low-glycemic diet to avoid spiking your blood sugar. It is important to eat some protein and some fat with all meals to maintain normal blood sugar.
  • Gluten sensitivity might be a problem, I would avoid grains as well.
  • Eat plenty of vegetables and some fruit, (I love berries in my morning smoothies.)
  • Eat calcium-rich foods, nuts, organic or raw cheeses, salmon, dark green vegetables are wonderful. (Sardines with bones are great but personally I don’t enjoy them.)

Supplements

  • Multi-vitamin/Mineral Supplement
  • Calcium/Magnesium
  • Vitamin D (good to get you levels checked)
  • Fish oil
  • Probiotics
  • Digestive Enzyme
  • Fiber (drink lots of water)

It is so important to buy the best pharmaceutical grade supplements that you can. These are what my family and I take.  I highly recommend them! Your bones will thank you:)

Exercise

I can’t leave you without a workout video for strong healthy bones. Have fun with this one!

Macadamia Nuts

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We have had a great first week at my new workouts! It feels great to be back at it with my friends! We are all on the journey to being Fit and Fabulous…Aging Optional except for Kate because she is pregnant and is having a beautiful Thanksgiving BABY!  She showed up this morning to workout with us!

Health Tip of the week!

EAT MORE FAT! Instead of reaching for the pretzels  have a few raw macadamia nuts. My dad traveled a lot when I was growing up. He would bring home little containers of macadamia nuts from the airlines, such a treat for me!

If you are having a piece of fruit have a few nuts along with it. Nuts lower the glycemic load of the fruit. It is so important to keep your blood sugar balanced so you can release the FAT!

Raw macadamia nuts are high in the same healthy fatty acid found in olive oil. They are full of essential minerals, vitamins and HEALTHY FATS! They are also delicious and loaded with calories. 203 calories in 10-12 nuts. I put a serving size in a pretty dish and try to limit myself to that.

Enjoy!

Enjoy!

Time For A Change!

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I have been working on creating a new program for the fall and I am excited about it. It will be a new beginning! September is a good time for a new program, back to school time, turning 60 (WOW) etc. I have been looking at  my fitness and well being in a different way the past 6 months.

Here are some of the ideas and thoughts that I have been working with. Creativity and ideas have been flowing. I feel like I am on the right path and hope to inspire you as well!

  • Easy, Peasy
  • Rid of aches and pains or at least reduced.
  • Healthy Weight
  • Minimum amount of exercise that you need to stay in shape.
  • Can’t exercise your way out of a BAD DIET!
  • Laugh everyday!
  • A lovely cup of coffee in the morning and a glass of wine in the evening…just because:)

More Details to come!

If you are local please check out the Fit and Fabulous event page. Join me for a organic cup of coffee or organic wine depending on the time of day. Wear your sneakers  we will be having a mini workout to start the event!  Please RSVP!

Love,

Mary

Ease, Grace, Simplicity!

Ease, Grace, Simplicity!

 

Do everything you can to bring pleasure into your life right now!!!❤️

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Do everything you can to bring pleasure into your life right now!!!❤️

Words of advice from a trusted mentor.  As many of you know, I have been weaning off my bio-identical hormones for the past couple of months.  I have been using a new product, A-ma-ta by Dr. Christiane Northrup to help me with the transition.

I have been doing really well while on vacation, less stress more time to relax etc. I have been totally off the hormones for 2 weeks and I thought I was done. The past week, I haven’t slept well and I am started to forget things etc… I reached out to my friend yesterday who understands this whole hormonal process and her words. “Do everything you can to bring pleasure into your life right now!!!❤️”

Fabulous advice which makes me nervous. I am really good at pushing through. What can I do to bring pleasure?  I took an epsom salt bath last night, I went to OutdoorFit this morning and laughed with my friends while lunging and curling. I have decided to slow down and enjoy the simple things in my life. It doesn’t need to be all done today. What do you like to do for fun and pleasure? I would love to know. I need some ideas:)

Optimal Health= Low-glycemic diet+exercise+high quality supplements+pleasure!

Love,

Mary

PS. I am taking Fit & Fabulous…Aging Optional on the road! Fifty and Fat to Fit and Fabulous!  I will be posting times and places soon.

Ease, Grace, Simplicity

Ease, Grace, Simplicity

Roasted Chicken on Mixed Greens, Cashews, Bacon and Orange Dressing!

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Low-glycemic eating keeps your blood sugar stable, your hormones happy and promotes great health!I  follow a low-glycemic diet with very little grains.

Here is a typical lunch, bacon is an added bonus. I usually have left-over dinner on a bed of greens. I have been making different dressings to keep the salad interesting!

Salad dressing:

Juice of one orange

Juice 1/2 Lime

2 tsp maple syrup

1/4 cup olive oil

salt and pepper

Whisk it together and serve!

Roasted Chicken on mixed greens with cashews and no-nitrate bacon!

Roasted Chicken on mixed greens with cashews, no-nitrate bacon topped with a orange lime dressing!

I posted last week that I started on A-MA-TA, Dr. Northrup’s new product to help with Menopause symptoms. I am slowly weaning off my bio-identical hormones and so far so good. I am also doing the healthy gut protocol to help with the process.

Health Coach Tip!

Low Glycemic Diet +Exercise + High Quality Supplements = Optimal Health!

Healthy Gut and Mammograms!

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I am very motivated to take care of myself. We just had Mother’s Day and I have a wonderful disabled son that I take care of. I need to be healthy for him and of course for myself! Fit & Fabulous is the way to go!
 Health Coach Tip!
 The health of your gut is so important for your immune system and is linked to so many other issues. Pretty amazing. See Dr. Hyman’s quote below.
I wanted to share:
The Healthy Gut Protocol .
  • In your morning shake add a packet of probiotic and a scoop of fibergy. I also add a scoop of ground golden flax seeds, full of fiber,Omega 3 fatty acids, and rich in calcium. I just like the Golden color:)
  • Shake time: Take your morning essentials.
  • Dinner: Take your evening essentials.
  • Take the digestive enzymes with lunch and dinner.
  • Bed time: on an empty stomach take 3 hepasil. Hepasil is great for your liver and important to take at night when the liver does it’s best detoxing.
  •  Through out the day drink plenty of water.
Here is a short 4 minute video about Hepasil.http://www.youtube.com/watch?v=kxVddEwhLwk&sns=em
I also wanted to share this very interesting article from the NY TIMES about Mammograms.I think you will find it different than what your doctor told you.  http://www.nytimes.com/2014/02/12/health/study-adds-new-doubts-about-value-of-mammograms.html?_r=0
Love,
Mary
Contact me to get started on the products, you will thank me!
 

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Thank you for your response. ✨

“Most of us (including most doctors) do not recognize or know that digestive problems wreak havoc in the entire body, leading to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer, and more.

So having a healthy gut means more than simply being free of annoyances like bloating or heartburn! It is absolutely central to your health. It is connected to EVERYTHING that happens in your body. That’s why I almost always start helping people treat chronic health problems by fixing their gut, which is what I want to help you do today.” Dr. Mark Hyman