Wishing You a Season Filled with Joy and Health

In modern times the wreath symbolizes everlasting life and growth.   I really enjoy wreaths and this one is particularly beautiful.  Greens, berries and different textures that really catch your eye.  Simple but elegant, it was a gift.  I wanted to share this visual gift with you and wish you a holiday season filled with heartfelt gratitude and joy.  May the new year fill you with good health, hope and optimism.  Thank you for being part of my life and I look forward to serving you again in the near future.
Peace, Love and Health,

Mary

48 hr Cyber Discount! Save 20%

 

 

Dear Valued Friends and Clients,

Starting at noon today ( 11/25) through noon on Tues. (11/27) receive 20% off all products ordered through my full dispensary at FullScripts.  There are so many products to choose from beyond supplements. Listed are only some of the top selling professional quality products you can purchase from:

Pure Encapsulations  *  Metagenics   *Nordic Naturals   *Integrative Therapeutics  *Innate Response * Douglas Labs    

Ayush Herbs   *Gaia Herbs   *Buddha Teas  * Gentle Warrior  *Hylands

Dr. Haushka Skin Care    *Suki Skin Care  * Weleda Body Care    *Devita Skin Care  and more…..

Take advantage of this opportunity to get top quality products at a great price.

Go to my website  www.yourchoice4wellness.com  scroll down and click on Nutraceuticals then click on Fullscripts.  If you are not registered – it is easy.  Then enjoy your discount. You need to go through my website in order to receive this discount.

Nutrition- Lifestyle and Coaching for your Health

Also, for the month of December,  all Nutritional and Wellness Coaching of 3 or more sessions will be discounted 30%!

(You have one year to complete your sessions).  Contact me via email : wellbychoice@comcast.net 

 

Wishing you health and happiness during this holiday season and thorough the New Year.

Be Well,

Mary

Do you Know Your Mitochondria?

Remember the days of middle school biology/science?  I found the word mitochondria fun to say and loved the fact that it was a powerhouse for producing energy.  Little did I know that as I grew older that taking care of these little cellular organelles would make a big impact in my overall health- beyond “just’ producing ATP (energy).  Studies have shown that the benefits of mitochondrial health include healthy cognition(brain health) and nervous-system function. Along with cardiovascular wellness and normal detoxification. Wow!  The amount of mitochondria that exist in our cells vary.  Red blood cells have zero, where as there are thousands in liver and muscle cells. The more energy needed by a cell the more mitochondria exist, but lifestyle factors also play a part in optimal mitochondrial health.

Exercise is one of the best ways to support mitochondrial health. Exercise can shift mitochondrial metabolism to burn fats rather than glucose for fuel. High intensity workouts appear to support mitochondiral health the most, but all exercise seems to benefit and support it.

What other lifestyle practices support mitochondrial health?  Decrease exposure to damaging compounds in our water, air and foods.  Eliminate pesticides, use cleaning products that are as chemically free as possible or make your own.*  Filter your water to remove heavy metals and unwanted chemicals. Use air purifiers or add plants to your environment to improve air quality. Use natural lotions, shampoos and other personal care products that will minimize chemical exposure to your skin.  There are many simple ways of shifting to a more natural and healthy approach.

One indicator of mitochondrial health is your ability to transition easily between fuel sources, especially between glucose and fat, this is known as metabolic flexibility.   We compromise our metabolic flexibility by eating too much sugar, refined carbohydrates and processed foods. How would you know?  You would know by your increased oxidative stress which results in fatigue, weight gain and lack of clarity. What should you eat?  This should not come as a surprise;  healthy fats, phytonutrient rich fruits and vegetables and organic foods which reduce exposure to pesticides. There are some studies that also suggest caloric restriction and intermittent fasting to assist in eliminating  damaged mitochondria and regenerate new mitochondria.

These little organelles are seriously important. This snippet of information is exactly that – a snippet.  There is so much more to keeping these mitochondria happy and healthy and they are extremely important for cancer survivors and in prevention of disease.  Supplements have their place with mitochondrial health and if you have any questions, contact me.

In the meantime, take an inventory of your energy, your lotions, your food,water,air and make improvements where you can.  Start small and keep at it.  Your mitochondria – and energy production will thank you for it!

*All-Purpose Cleaner

Add to spray bottle and fill remaining amount with hot water.

 

Be Well,

   Mary

 

Accepting clients determined to make a difference in their health and wellness.  Contact me for a complimentary phone session.

Defining yourself- again

This past week I met with two health professionals who wanted to know what I did.  This wasn’t a type of elevator pitch situation.  This was an hour of talking ‘shop’, so to speak.  One was a physical therapist, the other a medical staff office manager both were starting to get very interested in integrated wellness.  Both thought that I basically told people how to eat in a more healthy manor.  Discussed food groups, calories, understand food labels, how to shop and how to throw together quick healthy meals. Yes, I do all those things, but more.  As a professional Wellness Coach I combine the skill of behavior change.  This means that whatever I may educate them with, there is a reason and a meaning which if they adhere to as a lifestyle, they may improve their quality of life.  When a person improves their quality of life they improve their mindset, body composition, movement, energy, joy and possibly a greater zest for life.  In general, people don’t like to change, but many people want to change. Change is not necessarily easy, but when faced with the options of choice, reduced guilt, possibilities and non judgmental approach,people will start to embrace change in a more tolerable way.

I explained that a past teacher of mine said ‘everything is everything’ – it is all connected.  How you eat affects how you think and your emotions.  How you think affects how you make choices around what to eat, how to move , how to be mindful and how you embrace your environment and those around you.  It is about creating balance.  It ain’t easy! It is a lifelong dance of creating the best steps to make you flow through life with your best foot forward.

So am I just a nutritionist, no.  Am I just a coach, no.  I am a combination of educator, supporter, cheerleader and  looking at the big picture type of a practitioner. To me it is a constant ying and yang of being mindful and aware of the choices one makes and how to practice them for the rest of your life. I suppose many years of doing what you do leads to experience and that is who I am.

How would you define yourself?

If you ever wanted to reach a little deeper or address health concerns ( think :excess gas or bloating, stress, inflammation or other), contact me to set up a complimentary phone consult to address your needs.

 

Be Well,

                Mary

 

Gift to You.

When Life Throws You a Curve Ball

Well, that is exactly what has happened to me. Not personally, but to loved ones.  It goes without saying I was, and am directly impacted making me a bit more distracted than I choose to be.  That being said, I had a holiday greeting to send out – that never happened.

So, my sincere wishes for you and yours for a happy, healthy and prosperous 2018!

Right now, I am still waiting for lemons to turn into lemonade, and with perseverance, hope and belief something positive will present itself. Of course, we all go through the ups and downs of life and sometimes  you can understand and expect ‘stuff’ to happen. Sometimes, there just aren’t any answers except that the universe has her own way of doing things.  Practicing positivity, patience and hope is very difficult when it is the holiday, emotions are tested and life just doesn’t seem worth it. Yet, all you need is a sunny day, an honest smile, a hug to make you know that just maybe around the next corner there will be a better moment. Step by step, being present and practicing gratitude really do help when answers don’t come. With all the turbulence in this world, I know I have a lot to be grateful for even when things look bleak.

I am also very grateful for all my clients and friends!  So my gift to you is 15% off all Metagenics products through March 1, 2018.(click Here)  Stock up on UltraMeal shakes, Clear Change Cleanse, PhytoMulti, Vitamin D3 or any of your other favorites. If you are looking for something in particular, contact me.  There are so many wonderful products to support you on your road to health and wellness.

As always, I promote first:

  1. A balanced lifestyle
  2. Eat a variety of whole foods
  3. Be active for at least a half hour a day
  4. Meditate- do some stress reduction
  5. Get your sleep

It has certainly helped me with the stress and demands thrown at me lately.  Remember, stocking up on good habits of health is like money in the bank.  It is there when you need it.  You can’t start using your savings ( money or health) if you haven’t planned or prepared for a bumpy patch. Yet, during those difficult times, it just may be your good habits of sleep, exercise and stress management that will support you until the road smooths out.

If you are in need of some lifestyle intervention – improved habits, food choices, food sensitivities, gut health or just renewed energy connect with me. Contact me for a complimentary phone session to discuss your desires for your wellness for 2018!

 

Cheers! Be Well,

Mary

 

 

 

Wishing you and yours a wonderful healthy and joyful holiday season. Love and be kind to yourself and others, be grateful and mindful of the many blessings you have. May 2018 offer an abundance of well-being and love.

Cheers,

Mary 

 

Weight Loss and Food Intolerance

Many of us struggle with trying new programs, or cutting back on calories, striving to reach weight and fitness goals. Some of us will succeed, some not. Unfortunately, the successful ones are the minority . Lifestyle is exactly that- a lifestyle for all times, not just a short term fix.

 

Over the past decade doctors and health professionals are becoming more and more focused on food sensitivities and intolerances. Research has found that when removing foods that were reactive to your specific body chemistry people felt healthier and they lost weight. Food intolerances involve brain chemicals that trigger food addiction, they alter the body’s individual rate of metabolism and it damages blood vessels that causes edema.   Some ‘healthy’ foods may not be right for YOU. Lettuce, kale, lamb, fish, olives, nuts and other ‘healthy’ food may not be health for your body chemistry.

 

In the past 50 years our diet has changed drastically. Our same digestive enzymes that were needed to digest fruit and vegetables and free range meats must now deal with huge amounts of preservatives, chemical fertilizers, insecticides and antibiotics in our foods. Our enzymes are depleted and our immune system takes over to protect us from the toxic consequences of the food we eat.

 

How does a food intolerance affect your ability to loose weight?   The offending food or chemical *” knocks the body’s biochemistry out of balance. As a result, the body becomes sluggish, the immunce system becomes impaired , the digestive track develops leaks, insulin and other hormones become imbalanced, and the body loses control of the neurotransmitters that control appetite.”   In short, your body is having difficulty keeping in balance .

 

*Your Hidden Food Allergies are Making You Fat Rudy Fivera, M.D., Rogger Davis Deutsch

 

A Different approach to increasing concerns

 

Being a holistic nutritionist for the past 17 years has introduced me to a number of people who struggle with weight loss along with inflammation, brain fog, digestive disturbances, diabetes and general fatigue. I do believe that lifestyle is medicine and being aware of personal patterns and creating a balance of clean eating, regular exercise, rest and relaxation and a bit of spiritual intervention can help clear up many basic issues. Most individuals are skeptical, most dive into deprivation only to turn to bingeing and a loss of self esteem and confidence. Our world has been consumed by replacing clean unadulterated foods with chemical fertilizers, antibiotics, GMO’s, soil depletion, additives and colorings.

 

I have found most of my clients feeling fabulous after a 10 or 25 day ‘cleanse’. It is a bit restrictive in the variety of foods one eats, but not restrictive in the amounts- no one ever goes hungry. Sugars, gluten, various vegetables, fruits, condiments ( think ketchup or bbq sauce) along with processed foods and fake sugars are eliminated. Is it suprising that most individuals feel fabulous? Is it surprising that most find this hard? It is not surprising the wake up call that every person has who does the cleanse and repeats it every year or so. You have given your body a break from processing foods that are not natural for our system. Yet, everybody is chemically different and has different needs.

 

 

 

Allergies vs. Sensitivity

Allergy vs. Sensitivity                                             

 

The term ‘allergy’ is often used as a catchall phrase to describe the body’s altered and excessive responses to otherwise harmless substances. However, a true allergic reaction is a function of the specific immune system while the broader category of intolerance is generally associated with nonspecific immunity.

Food intolerance is much more common than true food allergy. However, many people are unaware that they suffer from food intolerance because their symptoms may vary widely and often appear hours, or even days, after the causative agent is confirmed.

Some of the most healthy foods may be a cause for a food intolerance. Chicken, lettuce, watermelon, legumes, spinach , foods that we have heard are good for us, may be your trigger. Every person is unique and has an immune system that addresses individual habits and lifestyles.  Have you every had a nagging rash, or brain fog that doesn’t seem cause to run to the doctor but you just can’t seem to understand what is going on?  It could be eating too much of the same thing, or molds, over the counter ‘aids’ or even ‘functional’ foods/supplements like goji berry, aloe vera or others. Unfortunately, for some of us exposure to these elements may trigger chronic activation of the immune system.

 

Here is a list of some of the underlying symptoms of food intolerances:

Obesity

diabetes,

gastrointestinal disorders,

migraine headaches,

inflammation ,

ADD,

Infertility

Fatigue

Acne

Stuffy nose

Depression

Eczema

Asthma

And many others…..

If you are concerned that you may be one of the millions who suffer from a food intolerance, you may want to consider the ALCAT test. Contact me to set up an appointment or answer any questions.

In great health,

Mary

PS. Soon I will share with you my results from the ALCAT test and how it has made a difference in my well being.

 

Your Heart and Dental Health

February is heart health month. Many of us are aware that heart disease  is the number 1 killer of both men and women in the U.S claiming around 610,000 lives each year (Center for Disease Control).  Did you know that research has found a link between this deadly disease and the health of your gums?  Periodontitis , the swelling, bleeding, receding gums caused by some species of bacteria in our mouths, may raise the risk of a number or serious health conditions. That list includes stroke, respiratory illness, and cardiovascular disease.  Infection and inflammation in the mouth may also worsen adult onset (type 2) diabetes or cause premature birth.

For the first time in my life, I recently needed the expert advise from a periodontist.  I had an unfortunate situation with an implant and crown.  It caused me undue inflammation and pain.  I was referred to a periodontist who educated me about implants and how the gums and teeth react to this type of procedure.  Implants don’t work like regular teeth and therefore you need to do a bit more manual cleaning around the gums since they can hold more bacteria.  I learned more about different types of floss, picks and mouth washes that I ever knew existed.  I realized this was bigger than just alleviating the pain.  It was about keeping bacteria at bay.  I am now more than religious about flossing with a specific type of floss or pick  and to avoid certain foods that can get trapped.

A recent Scientific America Custom Media **journal discussed how inflammation around the gums triggers our immune system that fights bacterial invaders in the gum tissue.  The problem is that these bacterial microbes can slip into the bloodstream, settling into the arteries around the heart or may be inhaled into the lungs, causing pneumonia.  There is research that continues to explore the association between periodontal disease, inflammation and various medical conditions.

An awareness around the epidemic of poor dental health is now being sparked. The notion that the  mouth is not separate from the body and oral health is vital to general health and welfare is on the forefront of dental and nursing schools. Dental disease is not just limited to adults, but worldwide to babies and children.  How can you become proactive with your own healthcare and that or your family?

Start with prevention:

  • Brush teeth a minimum of 2 times a day for 2 minutes
  • floss at least once a day ( use a floss with a bit of texture)
  •  annual checkups are very important
  • decrease sugars, candy and  soda,
  • drink water to rinse out the mouth
  • don’t smoke
  •  eat real foods and chew chew chew- apples, celery, carrots

Not only will you have healthy gums and clean teeth  you will also have a beautiful smile and a healthier heart.

 

Happy Health Month,

Be Well,

   Mary

 

 

 

 

 

 

Metabolic Detoxification for Energy and Wellbeing-No Fasting!

Detox in a Box!  The 10-day Clear Change Program from Metagenics is safe, effective detoxification without the hassles OR hunger.  This is not a fast!  You will eat real food while using nutritional supplements and a balanced dietary drink  made from pea and rice protein in a variety of flavors to choose from. This program includes science based nutritional recommendations for balanced metabolic detoxification support along with a simple eating plan that removes common foods that can increase burden. This is a great time to get rid of the sludge and regain drained energy.

Before engaging in this program take a moment to watch a short informative video that will answer your questions about the Clear Change Program.  Some people experience a day of fatigue or minor aches and pains. Most experience weight loss and getting back on track.

If you are ready to take the 10 days to feel energized again, you can order this product via my nutritional Supplement page of my website through Emerson Ecologics ( at a 15%savings for the month of January) or a 20% discount for first time users through Metagenics Nutraceuticals.

If you have any questions, contact me, I can help.

**Individuals should contact their doctor before engaging in detoxification programs. Some individuals with health concerns, may be better suited for the slower paced, 28 day Clear Change Program.

?’s Contact me.

Be Well,

Mary