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Habits

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The Science behind Habits

There is a science to changing habits.  Maybe you want to lose weight, but every night you find yourself in the same kitchen cabinet getting the same snack out while waiting for your favorite show.  Wanting to lose weight is not enough when a habit is repeated every night.  Why?  Because the behavior that’s stopping you from losing weight is imprinted on your brain.  It’s an automatic action and easy for you to do - over and over again. 

But is this a habit that serves your higher goal of losing weight?  The answer is pretty clear- it does not. So why is it so hard to stop? Is there a solution? 

The Habit Solution

The good news is there is a solution.  You need to create a new habit that is more supportive of your goal of losing weight.  That seems easy enough, but when you think about those embedded neurons in your brain calling you to the cabinet for your nightly treat, it really is not that easy.  It’s not that easy - until you create a new habit that is equally pleasurable but also compatible with your overall goal of losing weight. 

Join 6 Weeks for Big Habit Changes

This is one of the many nuances to successful weight loss that we will address is Six Weeks.  Follow me now for more information about this unique and results oriented program that will completely change your perspective on how you can achieve and maintain a healthier weight and a healthier future. 

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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.