5 Things You Must Do To Get Healthy and Slim

profile pictureBy Mary Rust, Fitness Olympia Champion and Natural Breast Cancer Survivor


Stop dieting and depriving yourself.
The diet industry is one of the largest industries in the world. Just go to any bookstore and check out how many books there are in the diet and weight loss area. And there are so many crazy programs out there – the Celery Diet, the Peanut Butter Diet, even a Cookie Diet. If diets truly worked, we’d all be fit, happy, and at our ideal weight, as there is no shortage of diets!
Diets, by their very nature, are doomed to fail. That’s because when we “go on” a diet, we also plan to “come off” that diet one day. We assume that once we reach our ideal weight, we’ll be able to go back to how we were eating before – which didn’t work in the first place! Diets are nothing more than a quick fix solution to a long term challenge. So the key is to look at eating, health and wellness as a lifestyle, not a short term fix.

Action Step #14

Promise yourself that you won’t “diet” again. Look for programs that are focused on health as a lifestyle and educate you on how to easily incorporate wellness into your daily life.


Questions To Inspire Action:

* Are you eating in a way that promotes your health, gives you energy and keeps you at your ideal weight?
* How many diets have you tried, and how many of them have worked over the long haul?
* Are you conscious of enjoying your food, and not depriving yourself?
* Do you have more than 10lbs to lose but do it in a way that is healthy and sustainable?

Never skip meals.

When you forget to eat breakfast or you skip a meal because you’re too busy, your body goes into starvation mode. Your metabolism slows, your blood sugar plummets, and that sets off a cascade of hormones in your body that causes you to store fat. Eventually, you’ll feel so hungry and faint that you’ll eat ANYTHING, and it probably won’t be very nutritious.

Eating 5-6 small meals per day actually helps you lose weight. One of the most important keys to sustainable weight loss, health and energy is keeping your blood sugar stable. When you eat every 2-1/2 to 3 hours, your blood sugar never gets too high or too low. This keeps your metabolism humming and tames those unhealthy cravings for sweets and salt.
Of course, when it comes to blood sugar and a healthy weight, what you eat is just as important as how often you eat. Skip the “high glycemic” foods that cause your blood sugar to spike, like white bread, sugar, fruit juices, and processed carbohydrates. Instead, choose lots of lean proteins, healthy fats, and “low glycemic” veggies, fruits, and whole grains when you’re planning your meals.
Your blood sugar will love you, and so will your body. Did you know that studies have shown that folks who eat a “high-glycemic” breakfast consume up to 80% more calories during the day than those who start the morning with a “low glycemic” meal?

Action Step #2
Make it a priority to keep your blood sugar even throughout the day. Eat 5-6 small meals per day, beginning with a healthy,low-glycemic breakfast.

Questions to Inspire Action
* Do you eat every 2.5 – 3 hours?
* Do you eat breakfast every morning? If so, do you know if it’s low glycemic or high glycemic?
* Do you know which are the healthiest things to include in every meal and snack?
* Do you keep nutrition bars and other healthy snacks in your car, gym bag and purse?

Stop removing whole food groups from your life.

In the 90s, we removed fat from our diets and loaded up on high-glycemic carbs instead. Remember the fat-free bagels, cream cheese, ice cream and cookies? In the 2000s, we got hooked on the Atkins Diet, welcomed fat (including the unhealthy fats) back into our diets, and then removed all the carbs, even fruits and vegetables.
I’m sure at some point we’ll remove protein or something else, but for now we seem to have gotten to the point where we know we shouldn’t remove whole food groups from our daily diets. Note: Sugar is NOT a whole food group 🙂
One of the keys to vibrant health and ideal weight is supplying your body with the proper — and complete — nutrition it needs for the cells to perform and regenerate correctly. Your cells need nutrients from all of the major food groups – low glycemic carbohydrates, clean proteins, and essential fatty acids.
If you remove any of these macro-nutrients from your diet, your cells can’t do their job. What’s more, you get ravenously hungry and tend to overeat because you’re not supplying your body with the nutrition it needs. It’s a sad fact today that you can be overfed and malnourished at the same time.

Action Step #35
Don’t be swayed by fad diets or programs that remove whole food groups. Know your options for low glycemic carbs, healthy proteins and good fats, and how to easily combine them.

Questions to Inspire Action
* Do you include a low-glycemic carb, healthy protein and good fat in every meal and snack?
* Do you know lots of options for the above so you don’t get bored?
* Do you know how to combine these foods easily so you can make quick and tasty meals every day?
* Do you understand how good fats actually help you stay slim?

Easily fall in love with exercise. (Really!)

Remember when you climbed trees, jumped rope, and ran for miles just because it was fun? Back then, it was how we played; now we call it exercise, and the fun is gone. We all know that exercise is important to our health. It helps us manage stress, keeps us feeling and looking younger, improves our ability to recover from illness, and even releases “happy hormones” that can keep us from relying on food to feel good. The problem is that exercise can feel like work. That simply means you haven’t found the right exercise yet.

Action Step #4
Find something active you love to do, and do it often!
If you hate running, for goodness sake don’t run! Find something you love doing. For me, it’s dance, yoga, and weight classes with fun music. Even just briskly walking outside for 30 minutes after dinner can positively affect your overall health & wellbeing.

In addition, mix it up! A fit woman’s body thrives on 3 days of cardio, 2 days of weight training, 1 day of mind-body movement, and 1 day off. 3-2-1-1 is a great training formula to maintain a healthy lifestyle. Reduce to 2-2-1-2 if you’re just starting to exercise.

Don’t be afraid of weight or resistance training. You need it to maintain bone density and increase metabolism as you get older. Weights won’t bulk you up (unless you’re on steroids), and you can get a personal trainer to show you the ropes or take a weight lifting fitness class at your gym.

Questions to Inspire Action:
* Do you schedule your exercise in your day planner each week and make it non-negotiable?
* Do you spend time outside moving your body and connecting with nature?
* Do have a work-out buddy to help keep you accountable?
* Are you working out with the Exercise Formula of 3-2-1-1 (or 2-2-1-2 if you’re new)?
* Do you have a coach or program that can help you with all of the above?

Take a really high-quality multi-vitamin and fish oil supplement.

I teach all of my clients the triad of health — proper supplementation, low glycemic eating and exercise. When you’re not doing all three (or you let one slip over time), your health and immune system suffer.
Taking a high-quality supplement is the SINGLE EASIEST thing you can do to improve your health today (and for the future). A high-quality multi-vitamin feeds your cells the micronutrients they need (vitamins, minerals and antioxidants) to keep your heart pumping, renew your skin, build your muscles, and maintain a healthy digestive system. A pure fish oil supplement feeds your brain, your hair and your skin; it also makes it easier for your cells to take in the vitamins and minerals they need and release the toxins they don’t need. When you take care of your cells, your cells will take beautiful care of your body.

Action Step #5
Do your research and take the best supplements you can find. (Hint: Don’t buy your vitamins at the same place where you can buy tires.)
Never sell your health to the lowest bidder. You can buy Vitamin C on the commodities market for $40 a bushel or $400 a bushel. Guess where the cheaper multi-vitamin companies get their ingredients?

The little extra money you’ll spend on high quality supplements is nothing compared to the health care costs you’ll incur for not taking care of your body… and you get the added benefit of increased energy, better skin, and stronger immune health today. Stop running on a nutrient deficiency and start feeling and looking great.

Questions to Inspire Action
* Do you take a high-quality multi-vitamin twice a day, every day, religiously?
* Do you know how to choose a high-quality multi-vitamin? (If not, let me know and I can recommend something for you.)
* Do you believe without a doubt that a high-quality multi-vitamin and fish oil can support your health, energy, immune health, skin, hair and anti-aging?

Are you ready to make a HUGE shift in
your overall health & well-being?

Join me for one of my Online Nutrition Programs, your step-by-step guide to getting healthy, vibrant, slim and sexy for good.

The 21 Day Clean Up Your Diet™ Program is 21 days of healthy detoxing (with NO starvation), nutrition, the yummiest foods, education, coaching, recipes/videos and fun! It’s everything I’ve learned, lived and coached my clients on – and it works. Most people will naturally lose a few pounds during our 21-day event. However, if you’ve ever struggled with shedding pounds, love the idea of utilizing easy, convenient and healthy smoothies & nutrition bars to meet your goals, and/or would like to lose more than 5 pounds, Check out my Online Weight Loss Program I’ve added just for you.

1“What I like best about the 21 Day Clean Up Your Diet program is the daily love delivered to my inbox each morning. Informative videos, PDFs, motivation quotes, and recipes – all of them are just what I need to jump-start my day in a positive, healthy way. Plus, the emails helped hold me accountable (something I really need) so that I was able to complete the 21 days as a healthier, better me!”

– Andrea Hood, Certified HolisticHealth Coach, Plaistow, NH


Click here to read the full 21-day program details & register.6
You’ll detox your body and let the weight fall off as you learn how to keep your blood sugar stable throughout the day. You’ll achieve your ideal weight and finally kick the carb and sugar cravings for good. You’ll learn how to eat and exercise for a slimmer waistline, better skin, more energy and a happier, more vibrant you.

Best of all, this will become a lifestyle… a way of being that you’ll be able to do for your whole life, and want to because you feel so good!

If you’re looking for a program that will help you feel better than ever, I encourage you to join. You’ll be so glad you did – that’s my promise to you!

3The Clean Up Your Diet program was exactly what I needed to fine tune and organize my healthy habits. The daily emails delivered clear, concise action steps that were really easy to put into practice, and my body is thanking me! My skin is so much clearer than before and my energy has absolutely skyrocketed since starting the supplements. Love. Love. Love! Everyone needs to do this.

Amber Barry, Registered Nurse, Certified Health Coach | Collinsville, CT


Click here to view my FAQ page to answer your burning questions and determine if this program is for you.

To your ultimate success and happiness,