Free 12-Week Planner & Recipes to Keep You Nourished

Hi Friends, 👋

As September wraps up, we’re heading into the final quarter of 2024. The way I see it, there are two ways to approach the next 12 weeks:

1. Option one: Start to slow down because, well, Thanksgiving, Christmas, and all the celebrations are coming up… so why bother putting in the effort with your health, right?
2. Option two: Use the next 12 weeks to set yourself up for a strong finish to 2024 and head into 2025 feeling amazing.

I’m all about option two. Fall is actually the perfect time to build healthy habits. Summer vacations are behind us, and we haven’t fully entered the Ferrero Rocher and candy season just yet! So, why not make the most of this time?

If you’re ready to finish the year strong with me, grab my free 12-week planner [here]! And check out my latest YouTube video where I share tips to get geared up for the months ahead.

As always, I’d love to hear from you—let me know if there’s a nutrition topic you'd like me to cover in future videos or newsletters. And if you try any of the recipes I’ve shared, don’t forget to rate them!

Let’s make these next 12 weeks count!

Maria​
​P.S. The best time to start is always right now. You got this!

🎥WHAT TO WATCH THIS WEEK!🎥

​Youtube: How to trick your brain into stopping food cravings. ​

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​YouTube: The 7 Effective Habits of people who lose weight and keep it off. ​

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🌟 FREE 12-Week Planner 🌟​​

📚 WHAT TO READ THIS WEEK! 📚

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Proven Sleep Tips | Sleep Is Messing With Your Metabolism As a dietitian, my focus is usually on food. But in this article, I might just convince you that improving your sleep habits could have an even bigger impact on your health and weight than tweaking your diet! ​ ​ READ ARTICLE

🥣 WHAT TO MAKE THIS WEEK! 🍽

Peach Ricotta Toast A delightful blend of creamy honey-whipped ricotta, juicy roasted peaches, and a crunchy pistachio crumb. It’s quick, easy, and healthy—a perfect breakfast or snack option that’s dietitian-approved!​ Get Recipe

Greek Yogurt Fruit Dip Creamy, delicious, and perfect for pairing with your favourite fruits. It's made with simple and healthy ingredients and can be whipped together in under two minutes - so there’s no excuse not to try it! Get Recipe

❔ Your Questions Answered 🙋‍♀️

Q. Maria, can stress cause weight gain? I've been super stressed lately with back to school time and I'm worried its going to impact my weight.

It depends, but unfortunately for many of us the short answer is yes. You are more likely to gain weight if you’re stressed.
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Without diving into too much science…
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When you’re stressed, your body releases cortisol…
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And cortisol is responsible for stimulating your body into action – to give you enough energy to protect yourself and your loved ones in times of danger.
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But it’s a clumsy chemical…It crashes through your body like a runaway train and messes up all sorts of things.
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When it comes to your waistline…cortisol indirectly turns your fat cells into vacuums that suck in fat as a defence mechanism – because your body might need all that energy soon…
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Then it slams the door shut and STOPS your body from burning that fat so it can keep it in reserve.
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So it’s no wonder that the more stressed you are…The more likely your waistline will grow.
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And that’s without mentioning the fact that stress also causes emotional eating, more cravings, an increased appetite, and less quality sleep.

My Advice: If you are going through a stressful period of life don't try cutting out all the foods you love – because that increases your stress levels. Maybe pause any active weight loss goals at this time and just focus on managing your stress and maintaining healthy eating practices as best you can.