Mary’s Nutritional Wellness PLLC

Are you a peach? Because you’ve got some great assets 🍑😉
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Summer is the most perfect time to enjoy local seasonal produce 🍉🍏🌽 the next time you’re feeling unsure about eating fruit, pair it with protein! 🍗🧆🍤 this will always make your body physically feel good to hopefully allow yourself to mentally feel good about your food choices ✨

Don't let life fly by not feeling your best, there is no time like the present to start your health journey! 🤗 Gain more time in your life & book an appointment with Mary or Hayley today! 🥑✨

Sometimes people think intuitive eating leads to being unhealthy ❌ gaining weight 👎🏼ordering take out & getting fast food everyday listening to your cravings…
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Intuitive eating is connecting to your body & being able to hear what it wants & needs ✨ once you strip away all the rules, restrictions & limitations, you start to realize you don’t actually want French fries & cake every day of your life & when you do want them, you don’t have to overindulge & feel sick or guilty from it 💯
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Intuitive eating looks like craving a salad all day long, going grocery shopping at 8pm after working out to give your body what it’s telling you it needs ✨ to learn how to be in your best health era that’s going to last a lifetime, book your appointment with today ☺️

Being an ED dietitian & wanting the world to ditch the diets does not mean I want the world to be unhealthy 🙅🏼‍♀️
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Shifting your perspective on what food means & how to use it might result in still eating a salad 🥗 sometimes, but it’s driven by a choice instead of a rule & that makes all the difference ✨☺️

Body image actually has nothing to do with what you look like... weird to think about right? There's a big misconception that your body image is either amazing or down right terrible based on how you look from the outside ..
Someone can be a size 2 or someone can be a size 42 & sees themselves exactly the same when they look in the mirror, body image is about how we feel ..
Internal conversations & confidence will be the main contributors to the type of body image you have 💕 can you improve your health & have that change your body? absolutely yes! but your body image will remain the same without actively shifting your mindset & perspective ✨

Not everything in life needs to be about weight loss, you can eat chicken & broccoli because it satisfies you, makes you feel strong, it’s what was on sale & so much more ✨
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The moment you decide to do things for other reasons besides weight loss, is the moment you start SEEING RESULTS in your health journey 🤩

If your routine around food & exercise only works when it is the most perfect set up at home, then your routine doesn't work 😂..
If you don't have a routine that is going to work long term then what are you doing?! 😅Work with to set up a routine that gives you results & can work anywhere! ☺️🥑✨

Overeating, feeling stuffed, being bloated, having a food baby, finishing your plate without even trying & then beating yourself up for making yourself sick, the inability to have control... do any of these feel familiar? 😣..
This can be a huge barrier in feeling good in your day to day life, but also having your best health
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Work with to regulate your hunger cues so you know when your full, to eliminate bloating, negative self talk & gain your control back 🥑✨☺️

Autoimmune disorders are something you feel, but can’t see 😣 you don’t need to suffer in silence anymore! Book an appointment with today to get relief from chronic pain & fatigue & start living your life to the fullest 🥑✨☺️

POV: wishing I was frolicking on the beach today 🏝️☀️⛱️
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☀️Imagine making memories instead of counting calories on your next vacation
☀️Imagine getting back from vacation not hating your body
☀️Imagine the only decision you have to make is what beach you’re going to instead of if you’re making the right food choice
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Having health AND food freedom is possible, schedule an appointment with today ☺️🥑✨

This week has been an absolute whirlwind in all the best ways 🥹✨🏡 I am so humbled & grateful for everyone who supports this week I bought my first home 🫶🏼

In case no one has told you yet today, you look great 😍 your mind is beautiful 🤍 & you’re making a difference every damn day 🫶🏼keep it up

If your body isn’t working, it’s not going to lose weight 😅😧 this might feel like a hard truth to hear
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Regardless if you have an eating disorder, disordered eating (on a diet) or just simply living a healthier life intentionally, you won’t lose weight without your body working
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🥑Do you feel hunger at regular intervals? Or is it gone most of the day & then all of a sudden so intense you have to eat everything in sight?
🥑Do you have a bowel movement every day? Or is it really difficult to pass or cause urgent trips after eating every time?
🥑Do you stop eating when you feel full? Or you feel stuffed & sick to your stomach when you’re done because you didn’t know you were full?
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If you said yes to any of these, I wouldn’t bet you’re not losing weight 😫 to help your body work to achieve your health goals, book with with Mary or Hayley ✨☺️🥑

I am so thrilled to announce the newest member to ! 🥑☺️ Everyone please welcome Hayley! 🫶🏼🤎..
🤎Hayley is a Registered Dietitian & specializes in health & wellness.
🤎She is here to help you look & feel your best year-round!
🤎Do you feel like every diet you try works great at first, but then it feels frustrating, defeating & unrealistic?! Working with Hayley allows you to ditch the diet & achieve your goals all at the same time!
🤎It doesn’t matter if you don’t know anything about food & nutrition, or already know the basics, Hayley can help educate, give tools, & set you up for results without feeling deprived or limited in your daily routine...
To learn a little bit more about Hayley, swipe right ➡️✨

Raise your hand if life is busy 🙋🏽‍♂️🙋🏼‍♀️ I’d be shocked at anyone who says they don’t have something going on at least once a month
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If you only have success with your health goals when life lines up perfectly & your routine is in place, we need to chat! Here at we help you have continued success regardless of what’s going on ✨ book your appointment with us today 🥑☺️

🍰 you can have your cake & eat it too 🍰
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Anyone who knows me knows I love new girl so this little surprise cake was absolutely perfect 😍 so grateful to have another year 🎈🎉 I can’t wait to see what #29 has in store

PSA🚨 friendly reminder this heat wave will play a huge role on how you are feeling ☀️🥵please remember to hydrate & use electrolytes to boost your energy & mood ☺️

What is classified as a good enough workout for you? Does it look like…
💪🏼 60 minutes or more
💪🏼 dripping in sweat
💪🏼 burning at least 500 calories at a time
💪🏼 12:3:30 on the treadmill
💪🏼 HIIT class
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What if I told you that any sort of movement COUNTS as an exercise 💯 having the mindset that you have to hit one or multiple of those descriptions above may cause you not to move at all becuase of lack of time, motivation & energy 👎🏼
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“If I can’t workout for at least an hour, what’s the point?” Sounds familiar? Taking the pressure off of the structure of movement may be just the thing to get you moving in the first place!
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Start small & build upon it!
💯5-10 minute walk around your block
💯playing basketball with your kids
💯 gardening & mowing the lawn
💯 15 minute YouTube workout
💯 doing yoga stretching outside at the park

You get to eat the food you love AND reach your goals!? That’s how we do it here at 🥑☀️ summer is here & we are ready to help YOU 🫶🏼☺️ book your appointment today✨

I don’t think it’s a secret that Sunday’s are known for relaxation & getting ready for the week ahead 💆🏼‍♀️
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Have you ever thought about how busy you are nowadays? Constantly doing something, driving somewhere, attending this & that? Ever thought about how tense your body is? Your body adapts to your lifestyle, but not actually relaxing & allowing your body to reset can cause weight issues, mental issues, hormone issues, the list can go on & on… your body will never focus on losing weight if it has other areas of stress
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Here’s your friendly reminder to reflect & see if you need to physically or mentally recharge ✨

Have you ever realized that vacations aren’t only filled with relaxation & adventure, but are typically filled with lots of food! 🍹🍦🍕🥞🍤
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Have you ever felt nervous about your diet even before you stepped foot on the beach? 😬 Felt anxiety about judgement of not eating the same or feeling pressure from family members around you? 😖 Or do you give yourself unallowable permission to eat anything & everything on vacation, because calories don’t count right? 😏
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Having this kind of mindset is setting yourself up for sabotage because I can guarantee when you come home you are going to physically not feel great & mentally destroy yourself for what you did
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Imagine getting to a point where eating is so balanced, no longer all or nothing regardless if you’re on vacation or not! 😌 Work with to have food freedom in your life ✨

Don’t you just love that Summer glow? ☀️ Who doesn’t want their skin looking & feeling like a new baby!? 😍See on how you can enhance your natural glow✨ below: ..
✨avocados
✨red bell peppers
✨chia seeds
✨pomegranates
✨kidney beans
✨sunflower seeds
✨almonds
✨salmon
✨blueberries
✨spinach
✨apricots
✨red wine
✨dark chocolate

Let's talk about sugar! 🍩🍬🍦Such a scary word isn't it?! There are a lot of reasons why you could be struggling with sugar cravings 😅 Some of those reasons are going to be physical & emotional (& no I'm not talking about will power or addiction😂) ..
Did you know sugar is the easiest form of energy for your body to absorb & use? So, if your body is in search of energy, you can be turning to that candy without even trying because of physical needs..
If you are...
🍭dehydrated
🍭exhausted
🍭not eating enough
🍭burning too many calories rapidly
your body is most likely struggling with a physical lack of energy & making that candy dish seem nearly impossible to turn away from ..
So the next time you're beating yourself up about eating something sweet after dinner, check in & ask yourself how your body is physically working & start prioritizing your overall health 😌🫶🏼

Friendly reminder you don’t have to restrict or obsessively exercise from enjoying the weekend 🇺🇸✨

If you find yourself stuck in a cycle 🔄 of trying to lose weight, doing all the things, putting in 100% effort but not getting the results you want, have you ever stopped to look at your relationship with food & your body? 🤔..
It is going to be nearly impossible to lose weight & keep that weight off if you don't have a good relationship with food or your body ‼️these relationships need to be the foundation to allow your body to have the ability to have the best health & lose weight for good ✨🥑

🍇🥯🌮food improves mood🍔🍩🥜
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Do you ever get stuck in a cycle of just being in a bad mood all the time? Sad, depressed, anxious, worried, stressed, frustrated, overwhelmed 😣 no matter the emotion, it’s not fun to be feeling negative
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If you are depriving your body of the nutrients it needs to be able to function (by restricting, setting food rules, cutting out whole food groups), the likelihood your mood is negative is pretty high 😤
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Food provides your brain fuel & without it your negative emotions can feel larger & louder compared to eating enough ☺️ so the next time you’re finding yourself stuck in negativity, make sure you’re eating enough 🥑🍔🫶🏼

✨Dietitians Wanted✨ I am so unbelievably excited to start this next chapter for 🥑 I wouldn’t be able to do anything without all of your support! ☺️
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I am looking for Registered Dietitians who specialize in a variety of topics to provide virtual individual nutrition counseling! If you or someone you know are interested, please reach out & let me know 🥰

You keep showing up at the gym & putting in all the hard work, but are still struggling to see results 🤨 food & nutrition will be ESSENTIAL to reach your peak performance abilities! 💯..
Having a hard time recovering after the gym? Your food & nutrition are ESSENTIAL to rebuilding those muscles & energy 💪🏼🏃🏼‍♀️..
Book your appointment with today to continuously PR in the gym ☺️🥑

This week’s tip for better health is 🌷addition instead of restriction🌷
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💐 the next time you are thinking about throwing away the ice cream or chips, shift your focus to adding more veggies or protein instead
💐 if you start thinking about how you can’t have ice cream or chips anymore, you’re going to start craving them more than before