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It's Time

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Intuitively we all know that food is medicine.  But you may not have any strategies in place that make it easy for you to eat healthy every day.  Sometimes having strategies is half the battle. You know when life gets in the way, if you don’t have a system in place, you grab and go and your best intentions fall by the wayside. 

But when this happens, think about how you feel.  That inner critic pounces on your back and scolds you, saying there you go again.  It’s easy to just throw in the towel when you hear that critic, but with a program designed to support you and get you well established with consistent habits, you can tell that inner critic to get lost.  I have such a program for you and I’ll tell you more about it in a minute. 

Awakening Midlife Wisdom

I woke up to the importance of of staying healthy in my late forties.  Most of the women I have coached in nutrition have a similar awakening at about the same time.  I used to wonder when I first opened my practice why so many women were approaching midlife, and then I realized it’s because we have a lot in common.  With maturity we realize that health is really important and it requires attention.  Some women got knocked down by an illness and wanted to avoid a recurrence at all costs.  Others just saw the pounds creeping up and and energy and pep fading away and wanted to feel better. These smart women also knew food was at the heart of staying well.

I’ve been doing private coaching for women 40+ for many years now. I listen carefully as much as I advise.  Why?  Because it’s your story that tells why some things are working well while others are not.  Here are some of the most common stories:

  • I know I should eat well but I don’t have time
  • My husband only eats meat and potatoes
  • I work long hours and am too tired to cook when I get home
  • I keep dieting and losing weight but I gain it all back
  • I’m so stressed all the time that I eat to quiet myself down
  • My doctor says I’m pre diabetic 
  • I’m a night owl and don’t eat breakfast
  • I’ve forgotten how to cook
  • I love pasta/ice cream/soda/etc
  • I don’t know what foods are right for me
  • I love my sugar
  • I have cravings at the same time every day

Does any of this sound familiar?  These stories are universal and as I listen to women I use my knowledge and experience in nutrition to guide them, one step at a time, to plan and prepare food that rids them of the cravings and the cycles of weight loss and weight gain.  

“Karen’s Story
Hi Peg all good and feel great! I did not give myself enough credit for my last cleanse experience. In retrospect, I had eliminated coffee, diet sodas, most processed foods from my daily intake and incorporated my warm lemon water into my wake up routine. I am reading Deepak Chopra, MD “What are you hungry for?” and enjoying a daily meditation as part of my wake up routine. “I am happy, I am healthy, I am loved, and I am free” the “I am free” is with regard to being a victim and/or hostage to YEARS of bad habits and yo yo dieting. It’s a process. This is not another diet; it is a life style choice. Thank you for your continued support, a component I need for success. Until tonight. Namaste:~) ”
— Karen Dempsey

 

What would it be like for you if you could take your story and turn it around so you are nourishing yourself and feeling and looking better? What would it be like if you had more energy and didn’t rely on sugar or caffeine to get through the day? 

Well, I have good news for you.  I’ve listened and learned from women in my private nutrition counseling practice and now I am taking the key elements from that program and offering it to you in a very comprehensive, understandable GROUP PROGRAM-  ON LINE at substantial savings from the cost of individual coaching.  

6 Weeks to Diet Freedom  is  customized for you.

Once you enroll in 6 Weeks you will have access to coaching  calls to supplement what you learn in the modules. You have unlimited access to me by email throughout the program, and I want to you be in touch with me. That tells me you are engaged and motivated to make changes in your food.  You can read all about it here. Make a commitment now to your health. 

Stop feeling frustrated by quick fix weight loss programs.  Learn how to eat well once and for all. Your body will thank you for it. 

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Six weeks to Diet Freedom
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Six weeks to Diet Freedom

This is an open enrollment program. Once you register you will receive a login and password to enable you to start module I and instructions for the weekly coaching call.

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Autumn Master Cleanse

Shifting to foods that build immunity/strengthen your immune system and keep the body warm in the colder months is essential for good health. The Wellness and You Autumn Master Cleanse runs November 2-9. . Get yourself healthy before the challenges and thrills of holiday gatherings.. Whether you find yourself alone or inundated with events, know that self-care tops the list in priorities for all.

If you traditionally struggle with weight gain over the holidays you will find Cleansing raises your awareness of how you feel when you eat well and in balance. A master cleanse program/master cleanse diet is a natural way to keep overeating in check so you’re not left with regrets and unwanted weight gain at the end of the year.

This 7 day cleanse is completed over a single week with menus and recipes that make it easy and workable no matter how busy you may be. There are no harsh supplements or rituals to interfere with your ordinary day to day activities - just good clean eating with the guidance of menus and recipes that you can easily make. You’ll have full access to me with any questions or challenges you may have.

The main goals of the seven day cleanse are to give you a burst of warming nutrients to protect you from Autumn viruses and to set the stage for healthy eating throughout the holiday season.

Here’s what you’ll receive in my Autumn Cleanse:

  • a simple nutritious shopping list to stock your pantry and refrigerator with healthy foods, including healthy snacks for the fluctuating temperatures of Autumn

  • meal planning menus and healthy recipes for simple real foods that keep you satisfied

  • a live coaching call via Zoom on Tuesday during the Cleanse to check in, ask questions and share your experiences

  • daily emails to keep you involved and motivated

  • surprises

  • a self-evaluation tool at the end of the Master cleanse

Special savings apply for early registration. Enroll now or contact me with any questions. Here’s what you’ll receive in my Autumn Cleanse:


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Spring Cleanse and Reset 2024

This week long Cleanse will work wonders to restore balance of body, mind and spirit.

This Cleanse helps us transition smoothly to the damp, rainy and windy season we call Spring. We focus on foods that clear stuffiness and prevent seasonal allergies. The diet shifts from winter soups and stews to lighter foods that energize and clear mucous while moisturizing the skin. You won’t feel deprived when you spend a week eating fresh nourishing foods that are natural to the Spring season.

Once enrolled you will receive a package filled with menus, recipes andshopping lists to make the cleanse easy and enjoyable.

Information will also be provided to help you reduce exposure to toxins and create a cleaner environment for you and your loved ones.

The Spring Cleanse officially begins on Saturday April 20. If April 20 is not a good date for you to start. you can choose a date that best fits your schedule and follow the daily emails that you’ll begin receiving on April 20.

Press add to cart button and scroll up to make payment.

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Post Holiday Sugar Detox | Wellness and You

2025 Post Holiday Sugar Detox

Did you know your brain’s pleasure center lights up from sugar? It also spikes your blood sugar, creating insatiable cravings and maybe a little shakiness when too much time passes between sugar fixes.

Sugar is extremely addictive and if you’ve been indulging over the holidays, as I have, there’s only one way to cut the cravings. You need to detox from all sweets to stabilize your blood sugar.

Now is the time to clear your home of sweet indulgences that might have been part of your holidays. Aside from weight gain and peaks and valleys in your energy, sugar suppresses your immune system, setting you up for winter colds and viruses.

What will you get?

shopping lists, menus, daily action plans for food and living.

More details:

  • 7 days of menus, whether eating in or dining out, that you can mix and match to cleanse and balance your system

  • resources and research findings on how food choices influence cravings and beneficial food combinations that will help you more fully understand the biology around cravings and how to stop them

  • a community of cleansers to share your stories

  • emphasis on organic simple whole foods and most important, no sugar.

  • attention to increasing awareness of the harmful effects of sugar and how to break the habit

  • tips on building a strong immune system to better protect you from flu and covid

  • daily emails to motivate you and keep you on track

Questions? Email me with any question at all.

At the end of the week you will notice improvements in your focus, energy, mood and digestion. Your achy knees may even feel brand new. And you’ll put an end to the cravings.

We start on Saturday January 4th and detox from sugar for a full week. After that you’ll wonder where the cravings went.

Autumn Soup Classes
Autumn Soup Classes

Join me by Zoom for a 4 week Friday morning Autumn Soup Class. You can make the soup or be a spectator in this class designed to make soup making easy and fun. I’ll send you a list of ingredients on Wednesday so you’ll be ready to go at 10:00 am Friday morning.

Soup is healing; in this age of Covid, all methods of healing and building a strong immune system are vital to your well-being.

Soups include: Pesto Minestrone, Tuscan Bean, Lentil and Apple Sweet Potato Soup.

Nutrition and Shiatsu Session
Nutrition and Shiatsu Session

Nutrition Counseling and Shiatsu Bodywork

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Post Covid Weight Loss Program

This 4 week program will bring structure and quality nutrition back to your life as you shed the pounds gained during covid confinement. Dozens of downloadable modules you get to keep: goal setting, simple recipes and lifestyle support to name a few.

You’ll receive a bonus weekly one on one accountability call with nutrition advice and encouragement. Don’t let excess weight hold you back when the masks come off!

As soon as you register you’ll receive a health history form to get you focused on your past and present health status and where you’d like to be in the future.

With support, weight loss is achievable!

More info? contact me at peg@wellnessandyou.com

Monthly Menu Plan
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Monthly Menu Plan

This menu plan includes one month of breakfasts, lunch and dinners that provide flexibility, a variety of nutrients and are easy to prepare. They are geared to the season in which you purchase the plan so you may more easily purchase locally. Introductory pricing until February 14.