Success Story: Frances

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This is her “before” picture.

21 year old Frances initially sought my help because she had gained 55 pounds over the prior two years and wanted to lose the weight, and look and feel healthier. She is a married, a full-time student, no prior experience with working out or with “dieting”, very little cooking experience and ate out for every meal.

I am thrilled that one month into her program she has lost 13.5 pounds and 11 inches!

To begin, I had her journal her food and any exercise, then during our initial nutrition counseling session I showed her that she was eating more calories a day than her body needed. We discussed what foods to order at restaurants so that she and her husband could continue to go out to eat. She decided she would try to eat out fewer meals and practice cooking. During initial training sessions I instructed her on a cardio program she could do at her local gym and instructed her on basic weight training techniques.

In her first month she has gone to the gym every day and burns 500-600 calories and follows her cardio with stretching. She sees me for weight training twice a week and I teach her new exercises and vary her programs. I help her learn new recipes and ways of prepping healthy food and she now makes every breakfast and dinner at home. She logs all her food and exercise in an online journal and has been working on meeting the nutritional goals that we have set. She has increased her intake of vegetables, fruits, whole grains significantly.

Frances recently wrote a review for me: “I contacted Maria to help me lose 55 pounds. At that time, I knew nothing about how to lose weight and how to eat healthy. I always enjoyed dining out with my husband and my friends. I didn’t exercise and I didn’t cook at home. Before I met with her, I worried that I may not be able to make changes. What if I still wanted to eat unhealthy foods and not exercise as much as she’d like me to?

I worried for nothing! Maria discussed all my concerns one by one. During our first meeting, Maria changed my perspective of how to eat healthier, how to avoid emotional eating and showed me how small easy changes could add up to big results.

It’s been a wonderful experience working with her. Maria is very helpful and kind, most importantly, she is very knowledgeable and she is willing to help me with anything I need. She never uses methods such as fad diets. It’s always healthy and positive with her!

Under her help I developed my interest in cooking and exercising. Maria has not only helped me realize that cooking can be fun but also taught me what to order when I go to restaurants. I used to hate going to the gym and now I enjoy working out both in the gym on my own and with her. I look forward to working out with her and attending her nutrition sessions! It’s never boring when I am with her!

I’m seeing improvements in my health by exercising and eating according to Maria’s guidelines. I am losing two or three pounds a week. My body fat has decreased and I am much stronger. I used to have some red stretch marks on my thighs, and now these stretch marks are disappearing gradually. I used to sleep at least 10 hours but still feel tired. Now, I am more energetic. I used to have acne and now my skin looks better.

Although I still have a way to go in order to achieve my total goal, I believe working with her is the most unforgettable experience. I will keep you updated on my results!”

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Foods that May Constipation

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There can be many different causes of constipation but what you eat will have a direct influence on if you get constipated. You’re more likely to be constipated if you eat a low fiber diet. Being inactive, not drinking enough fluids, ignoring the urge to go, and using specific supplements or medications and some underlying medical conditions and recently having had surgery may also lead to constipation. However, in order to avoid the problem, you should start by knowing some foods that cause constipation.

Processed Foods

Dairy Products

Black Tea

Bananas

Rice

Chocolate

Meat

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Easy Italian Eggs with Spinach and Mozzarella

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baked-egg

Baked in the Oven

This easy to prepare egg dish could be a breakfast, lunch or even a dinner item. I like to serve it with a piece of whole grain toast.

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Skillet preparation

Its easy to do for multiple people. There is plenty of room in the sauté pan for preparing a double recipe. And for more than two people, I like to make these in ramekins and bake in the oven.egg2egg3Prep Time: 5 minutes  Cook Time: 5 minutes  Yield: 1

1/2 cup marinara sauce

1/2 cup fresh spinach, roughly chopped

2 eggs

1/4 cup low-fat mozzarella cheese

Salt and pepper to taste

  1. Place a sauté pan on the stove on medium.
  2. Pour the marinara into the center of the pan. Do not try to spread it out.
  3. Sprinkle on the spinach and break in the eggs.
  4. Season with salt and pepper.
  5. Top with the mozzarella cheese.
  6. As soon as the marinara starts bubbling, cover and cook for 3 minutes.
  7. Lift the lid to check for doneness. Continue to cover and cook until your eggs are done to your liking.

This can also be baked in the oven.

  1. Preheat oven to 425 degrees F. Lightly oil a 10-ounce ramekin or coat with nonstick spray.
  2. Place marinara sauce into the ramekin. Top with spinach, break in the eggs, season with salt and pepper, Don’t put the mozzarella on yet since the melted cheese makes it difficult to see if the egg white has cooked and set.
  3. Place into oven and bake until egg whites are cooked through, about 10 to 15 minutes. Then top with mozzarella.
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