Sustainable Nutrition, Mary Brooks

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Sustainable Nutrition, Mary Brooks

helping women find whole foods solutions to health, weight, fatigue and skin

12/30/2023

My take on diet advice:

Fruit is bad for you,but also here’s a juice cleanse. Only shop on the outside of the grocery store, except the spices, vinegar, nuts and affordable stuff are on the inside aisles. You can’t have a 100 calorie piece of bread but no problem with this 1,000 calorie pizza because it’s made from cauliflower. Breakfast is the most important meal, but you should skip it because fasting induces autophagy. Ice cream is a no but this 700 calorie açaí bowl is fine because it’s natural. You should listen to your body but also ignore hunger and headaches while you fast for 36 hours. Salad dressing is fattening but put butter in your coffee to help you lose fat.

Also check out my free guide in the comments for some no nonsense advice that won’t make you want to punch someone .

12/21/2023

Have you noticed how COMMON hormone imbalances are now?
Here's what I wish more people understood:
The root of your problems isn't actually your hormones.
But the state of your metabolic health.
Chronic stress on the body interrupts metabolic function creating high cortisol levels, impaired thyroid function, poor gut health, and then...
Yep, you guessed it >>>>>>>>Hormonal imbalances.
Stress can show up from:
Mineral imbalances
Nutrient deficiencies (all those restrictive diets you've done)
Negative self-talk
Inappropriate training (too much and too little)
Imbalanced blood sugar (undereating and overeating)
Poor digestion and assimilation
Too many environmental toxins combined with poor methylation and detoxification
Too much alcohol
After years of chasing symptoms, feeling like crap, and thinking this had to be hard, I figured out that if you just focus on metabolic health, everything pretty much falls into place.
So you can spend the rest of your life going on a new diet or you can understand how your body works. You can grab my free guide in the comments.

12/16/2023

The body achieves what the mind believes.

I hit my 700th ride this morning.
Over 18,000 minutes for the year.
It feels good to feel good.
Now if you’ll excuse me my dog clearly needs some attention. 😅
Happiest of Saturdays friends!!

12/12/2023

Around this time of year, I have a little mantra.
It’s called Every Little Bit Counts

So many people just shut down with their healthy habits and commitments in December.
Too busy making magic and dashing about.
But then it’s such work to begin in January.
The work around is to do what you can.
Today!

The 15 walk you did do > the 40 minute workout you didn’t.
The 5 minutes of mobility you did do > the 30 minutes of yoga you didn’t.
The salad with your pizza > eating zero vegetables and greens all day

Good> Perfect
Some > None
Imperfect Action > Perfect Intentions
Action > Anxiety

11/26/2021

How do you work off extra holiday calories? You don’t!

Let’s not perpetuate this myth/ disordered eating and exercise mentality. Please?

The idea that a 7 day cleanse will miraculously change your metabolism is ridiculous. The concept of you “loving your body” after 10 days of shakes is lost on me too.

Real change doesn’t happen when you do a few little things for a few days. Then you’re mad and frustrated it didn’t work.
Real change happens when you commit to a few key dial movers and you do them as much as possible ….forever. You love your body NOW, and do what loving yourself looks like.

You don’t rely on motivation. You are a consistency machine. You are kind and curious when it doesn’t go perfect.

You mindfully leverage your metabolism and make it work for you. Then you get on with your life. Look at anyone who is feeling stronger and lean, they aren’t frantically cleansing and checking their abs all day.

I’m offering a FREE 5 day FuelBetter Formula Holiday Edition challenge to teach you the key levers and practices that will give you better energy, fewer cravings and a blueprint for success.
You can sign up in the link in the comments.
Let today be just one day in a string of commitments. Let’s gooooo!

10/05/2021

88 percent of Americans are metabolically unhealthy.
This starts with blood sugar.
You don’t hear that much about blood sugar but it’s the driver of thyroid issues, fatigue and fat loss resistance.
Rather than count calories, eat less or snack all day, you’ll get better results if you balance blood sugar.
Things to turn off that promote inflammation:
❌Commercial, seed oils: corn, canola, sunflower, safflower, soybean.
❌Refined sugar, flour and processed snacks.
❌Chronic stress which keeps you in sympathetic overdrive and depletes beneficial minerals.

Things to increase that are anti-inflammatory:
✅Quality fats
✅Building muscle
✅Electrolytes and minerals
✅Getting enough fiber at meals
✅Not being in a calorie surplus
✅Avoiding snacking
✅Calming activities like meditation and breathing

If you need some help lowering inflammation and managing blood sugar, let’s chat.

09/30/2021

Do you think you got enough sleep this week?
Can you recall the last time you woke up without an alarm clock feeling refreshed?
If you said no, you aren’t alone.
But you might be surprised at the consequences.
Routinely under sleeping destroys your immune system and disrupts blood sugar profoundly.
The less you sleep, the more you eat. It’s a vicious cycle and I’ve been there.

I taught myself to sleep by regulating my blood sugar, lowering my stress and improving my nutrition.
Not sleeping feels terrible.
If you’d like to improve yours, let’s have a conversation.

09/23/2021

Metabolic health!
The foundation of good metabolic health is blood sugar balance. Not too high and not too low.
I’ve been educating clients on blood sugar balance for years and recently wore a continuous glucose monitor to observe my own. So cool!!
If your body is overwhelmed by glucose, you create inflammation and you store the excess energy as fat.
You may experience cravings, poor energy and have difficulty losing fat.
Blood sugar issues are the trigger for autoimmune diseases, infertility, pcos and thyroid problems.
3 threats to your metabolic health:
1️⃣sleep deprivation or poor sleep
2️⃣chronic stress
3️⃣frequent blood sugar spikes

There’s no energy drink, pill or supplement that can take the place of balanced blood sugar.

Start by including protein + fat + fiber at every meal. 🍗 + 🥑 + 🥗

06/08/2021

Hands up if you believed that eating less is a goal for health or weight loss?

I thought so too! And it works for a while and then it doesn’t. You just can’t continue eating less and moving more forever.

The goal is to eat the MOST possible while still making progress.

Eating more food not only makes you feel so much better physically and mentally, but it prevents you from destroying your hormones and metabolism. Or needing to eat practically nothing to make progress. (Yes, I’m looking at you rice cakes and low calorie protein shakes.)

Remember that your metabolism could care less about your physique goals but it does care and rebel when you are stressing it out all the time.

It helps to remember that movement can be low stress too: walking, low intensity, strength training. Daily activity is just as important as you kicking your ass in the gym.

Eat more, move more.
This is the secret.♥️
Class dismissed. 📚

03/07/2021

We've been sold on the idea of boosts, jumpstarts, and convenient solutions when it comes to our health. (You could argue business and relationships here too.)
That means that when things get even the tiniest bit tough we want to give up.
When we are stressed, we reach for the easy solution.
Usually, things that make us sick and unhappy.
There are no shortcuts.
The body works slow and small. Even though the mind thinks big and rapidly.
When it comes to fundamentals: blood sugar, hydration, movement, hormones, digestion/absorption, rest/recovery, healing from grief/trauma... there are no shortcuts, boosts or jumpstarts.
The fastest route is the slowest route.

12/14/2020

I say this every year.
There is no such thing as a cold and flu season.
We simply put ourselves in a position to be more vulnerable.
Viruses are opportunistic. They need a good, vulnerable host.
We are a good host when we are sedentary, eat tons of sugar, don't go outside, are under loads of stress....see???
A key vulnerability is that we aren't being exposed to enough daily sunlight for optimal Vitamin D.
Gut health and heredity also play a role.

Remember these three things if you want to improve your Vitamin D status.
1. Sunshine
2. Salmon
3. Supplement

Since Vitamin D is fat-soluble, you can increase its absorption by up to 50 percent by taking it with your largest meal of the day.

If you want to know your levels, test them. An at-home Vitamin D test can be had for about $70.
Be obsessed with being outdoors! Or get a happy light.

12/03/2020

When you think of your health, do you assume that the only way to be healthy is to diet and exercise?
Do you feel "stuck" and that nothing you do works?

Consider that you have been sold a very narrow definition of what health is and how to get there that causes you to think only of what you eat and how hard you work out.
It leads you to do weird crap that further jacks your metabolism and makes you hard to live with.
When you only focus on diet and exercise, you neglect the massive levers that could be making a MUCH bigger difference in your health.
The ones that actually will allow you to drop fat or weight if that's really what you want.
I will tell you this. That if you only focus on how much you eat and how much you work out, THAT WON'T WORK.😢😢😢

If you think it's all about calories then let me ask you this.
How many calories is STRESS?
How many calories is SLEEP?
I'll wait......

What if this year, you focused on giving your body what it needs?What if you worked on having consistent energy, feeling less bloated, and supporting your nervous system? What if you learned how food can turn down your stress response? What if you made peace with the noise and negativity in your head?
Drop a heart if this sounds better to you.
I have been working on a new course called the EASE Method: a way to cultivate energy, build physical resilience, and extinguish stress. I can't wait to share it with you.

Address

Charlotte, NC
28277

Website

http://www.sustainablenutrition.net/

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