Nutrition 2 Go

Nutritional Wellness

Maintaining a nutritionally well balanced diet is extremely important in staying healthy. However, most people are unable to sustain this lifestyle as they are always falling victim to empty high calorie junk foods.

These empty high calorie foods really trick the body in believing that it’s nourished. However, the body’s cells are nutritionally starved. They don’t receive the nutrition they require, so they signal the body to eat more. The person will tend to eat more of the empty high calorie junk foods as those are usually processed and addictive to the mind.

With regards to diets, people go on diets to lose weight quickly prior to an important upcoming event. However, once the event passes, they lose all interest and resort back to their old behaviors and end up sometimes worse off than when starting their diet. As the body has a natural tendency to protect itself, it stores fat for survival of long stretches of no nourishment.

Most of us do shop and buy all the right foods but refrain from eating them until the very last days, when they are about to go bad. Trying to recover our loss, we end up binge eating. This is an example of a imbalanced meal prep for the week.

Work with a Life Coach to remove the root causes of the re occurring destructive behaviors. Then, work on “adding” nutritionally high foods to your already existing diet. Your body will automatically reduce the intake of the empty high calorie foods as gradually it will become nutritionally nourished.

Bobby Bains BHSc

Life Coach

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

– Ann Wigmore

Subscribe- Nutrition Tips

Level 1 Diet

Start Your Day with a Healthy Breakfast

The basic formula for breakfast: Pair carbs with proteins. The carbs give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal.

When choosing what to eat for your breakfast, try to eat whole foods that are full of nutrients. Examples include eggs, yogurt, oatmeal, fruit, and whole wheat toast. Try to limit sugary cereals, white bread, and other highly processed foods. Eating a healthy breakfast has numerous health benefits.

Health benefits of a healthy breakfast:  

  • Improved energy throughout the day  
  • Improved concentration and performance   
  • Improved digestion  
  • Decreased chances of eating junk foods

Healthy Choices:  

  • Whole-grain cereals or bread for carbs  
  • Low-fat milk, yogurt, or cottage cheese for protein  
  • Fresh fruit or veggies, again for the carbs  
  • Nuts or legumes for even more protein

Tips: Plan out your breakfast the night before and post it on your refrigerator.  This will allow for you to have a plan of action in the morning and prevent you from feeling “rushed.”

Prepare Your Meals for the Week

Preparing your meals at the beginning of your work week allows for you to sustain a consistent meal plan.  Furthermore, it gives you the opportunity to incorporate all the required nutrients and calories, based on your fitness goals.

Preparing foods in advance also saves you the hassle of trying to “figure it out” in the mornings, where most often than not you already feel “rushed.”

The Benefits of Meal Planning:  

  • Stress less  
  • Save money  
  • Eat healthy whole foods  
  • Gives you control  
  • Creates food awareness

Level 2 Diet

Add Good Fats

Eating the right foods can ensure you feel “better” in the day when compared to eating the wrong types of food, which are the high calorie low nutritional junk foods.     

Aside from avocados looking nutritionally tasteful, they actually have tons of healthy nutrients. Overall, avocados contain quite a bit of potassium, dietary fiber, and fats. Avocado oil alone is almost two-thirds “good fats” shown to lower LDL, or “bad,” cholesterol and increase HDL, or “good,” cholesterol.     

Tip: Start, by adding to your already existing diet a few avocados every week. These high nutritional types of foods will cause your cells to signal to your body that they have been nourished and that no additional calories are required. It is up to you to listen to your body and respect its fulfillment.     

Avocados go well with salads, smoothies, alongside breakfast and even spread on your toast.

Add Vegetables

People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases.

Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C.

Eating Vegetables Provides Health Benefits The nutrients in vegetables are vital for health and maintenance of your body. Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.

Creative Ways to Eat More Vegetables:

  • Make Veggie-Based Soups.  Soups are an excellent way to consume multiple servings of vegetables at once
  • Try Zucchini Lasagna  
  • Experiment With Veggie Noodles 
  • Add Veggies to Sauces 
  • Make a Cauliflower Pizza Crust 
  • Blend With Smoothies 
  • Add Veggies to Casseroles 
  • Cook a Veggie Omelet

The Veggie Delight Sandwich

A great way to feel good is to eat good. Start the day off with the Veggie Delight Sandwich complimented with a shake and a Greek yogurt.

Ingredients for the Veggie Delight Sandwich:

1.    Toast a whole-grain bagel

Whole-wheat bagels are made from whole grains rather than the refined grains found in plain or “white” bagels or bread. Whole grains, the healthiest kind of grain, are an integral part of a nutritious, well-balanced diet.

2.    Add Romaine lettuce for the bottom base     

Romaine lettuce is healthier than iceberg lettuce. It's high in minerals, such as calcium, phosphorous, magnesium, and potassium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate.     

3.    Add thin sliced red onions     

Red onions contain fiber and folic acid, a B vitamin that helps the body make healthy new cells.     

4.    Add thin sliced red peppers     

Red peppers contain more than 200 percent of your daily vitamin C intake, they are a great source of vitamin B6 and folate, they help support healthy night vision and are packed with antioxidants.     

5.    Add a one Avocado     

Avocado is incredibly nutritious. They contain more Potassium than Bananas, they are loaded with Heart-Healthy Monounsaturated Fatty Acids, they are loaded with Fiber and they lower Cholesterol and Triglyceride Levels.     

6.    Add a sprinkle of Sea Salt for flavor     

These natural minerals are valuable for healthy functioning of the body. The nutritional wealth of sea salt includes vital minerals like sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements.     

7.    Add Baby Spinach leaves for the top base     

Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.     


Level 3 Diet

Remove Candies & Pop Completely from your Diet

Candies & Pop are literally poison for the body, there is absolutely no health benefits in consuming them.

If you are anything like me, I am unsuccessful in limiting the amount I consume.  Once I take that first bite of candy or sip of pop, I am unable to stop.  My mind wants more and more, leaving me with feelings of self-pity and depression the next day.  The only solution I found to work was to completely remove these items from my diet.

Health risks of candies and pop:           

  • Cavities     
  • Insatiable hunger  
  • Weight gain  
  • Insulin resistance  
  • Diabetes  
  • Obesity  
  • Liver failure  
  • Pancreatic cancer  
  • Mental health issues of depression and self-pity

Tips on how to eliminate candy & pop:  

  • Out of sight, out of mind  
  • Replace with better choices  
  • Manage your hunger by eating a healthy breakfast, lunch and dinner