Food Choices

Fruits and vegetables on a basket

Discover Your Ideal Daily Calorie Intake 🍽️

Have you ever wondered, “How many calories should I be eating every day?” You’re not alone—it’s one of the questions we hear most often!

Whether you’re looking to maintain your current weight, shed a few pounds, or even gain weight for a healthier you, understanding your daily calorie needs is crucial. That’s why I have made it easy for you to find out!

Calorie Calculator
Calorie Calculator by GIGAcalculator.com


Click the link above, and you’ll be one step closer to achieving your health and fitness goals. Let’s make today the first day of your journey to a happier, healthier you!

 

Longevity Lifestyle -Exploring the Blue Zones Diet

 

The Blue Zones Diet is inspired by the eating habits of people living in the world’s “Blue Zones”—regions known for their high number of centenarians and low rates of chronic disease. This diet emphasizes whole, plant-based foods such as legumes, whole grains, fruits, vegetables, nuts, and seeds. It also promotes moderate fish consumption, minimal meat and dairy intake, and a daily intake of healthy fats from sources like olive oil. The diet focuses on what to eat and how to eat, advocating for eating until 80% complete, enjoying meals with family or community, and drinking alcohol moderately and regularly, typically wine. Adopting the Blue Zones Diet can lead to numerous health benefits, including a longer life span and a reduced risk of heart disease, cancer, and other age-related conditions.

The People in the Blue Zones Enjoy:

Coffee in the Morning

Water All Day

Herbal Tea in the Afternoon

Wine in the Evening

They Enjoy Healthy Meals with Family and Friends

 

 

Food Choices

Many of us make poor food choices for various reasons.

Most people report that they make poor food choices due to stress or because they did not plan a healthy meal, and they tend to grab the quickest food to satisfy hunger. Planning and preparing healthy meals and snacks takes time, and many people struggle with a lack of time in their busy lives. Therefore, they suffer guilt and the roller coaster ride of weight loss, gain, and health issues due to poor eating habits. It is funny that the fuel that makes our bodies run is the last thing we plan, yet it is the most important. Eating healthy whole foods will help you to feel more energized and alert and increase your overall happiness. We can discuss healthy eating options by exploring healthy food choices and setting your nutrition goals.

I have followed a healthy food and exercise lifestyle for over forty years. My dietary restrictions include gluten and dairy. I love making delicious healthy meals and can assist anyone in developing a healthy lifestyle with my knowledge of various diets, including Plant-based, Pescatarian, Gluten-free, Mediterranean, and Intermittent Fasting.

What Is BMI?

Body Mass Index (BMI) is a simple measure used to assess body weight relative to height, helping categorize individuals as underweight, average weight, overweight, or obese. It serves as an easy screening tool for potential health issues such as heart disease and diabetes and is helpful for both personal health monitoring and public health research. However, BMI does not differentiate between muscle and fat, leading to potential inaccuracies, especially in muscular individuals. Therefore, while BMI can provide valuable initial insights, it should be used with other health assessments for a comprehensive evaluation.

Body Mass Index (BMI) is a simple measure used to assess body weight relative to height, helping categorize individuals as underweight, average weight, overweight, or obese. It serves as an easy screening tool for potential health issues such as heart disease and diabetes and is helpful for both personal health monitoring and public health research. However, BMI does not differentiate between muscle and fat, leading to potential inaccuracies, especially in muscular individuals. Therefore, while BMI can provide valuable initial insights, it should be used with other health assessments for a comprehensive evaluation.

How Can I Help You With Your Weight Loss Goals?

 

As a dedicated health coach, I specialize in guiding individuals through transformative behavioral changes to achieve their weight loss goals. By understanding your unique lifestyle, preferences, and challenges, I create personalized plans incorporating sustainable diet adjustments, effective exercise routines, and crucial lifestyle modifications. My approach focuses on setting achievable goals and fostering motivation, ensuring you feel supported at every step. Together, we will work towards losing weight and developing healthier habits that last a lifetime. With my expertise in behavior change techniques, I empower you to overcome obstacles, make informed choices, and take control of your health journey.

Eating Habits Can Change

We live in a busier and more stressful world today. Oftentimes, families don’t get that quality time to enjoy food together, and many foods are processed and unhealthy. Consequently, adult and child obesity and diseases are on the rise. A lot of these health problems can be avoided.

Let food be thy medicine“is a famous quote by Hippocrates. ”You are what you eat, and what you eat eats” is another popular quote by Michael Pollan. Both quotes emphasize the importance of food in our wellness. The message is to eat whole, unprocessed, organic, antibiotic, hormone-free foods. You need well-balanced meals with nutrient-dense foods to nourish your body and feel your best. Since we cannot always be sure we are getting all the necessary nutrients, you will also need to take a good multivitamin and supplements as directed by your doctor. The responsibility of maintaining your wellness is on you. Discover what you need to become the healthiest version of yourself, and we will partner together to set and achieve your goals. Each day is a chance to live healthier. Give yourself the chance to become the best you can be.

Healthy Foods That Boost Your Mood and Increase Your Happiness

  • Salmon – Packed with Omega 3 Fatty Acids
  • Mushrooms – Has Vitamin D, which boosts moods
  • Quinoa – Flavonoids in Quinoa have antidepressant effects and are loaded with protein.
  • 70% Cacao or More Dark Chocolate – Eases stress and raises endorphin levels which boosts moods
  • Foods with Probiotics (Kefir, Yogurt, Kimchi, Yogurt, Pickles, SauerKraut) have a calming effect on the body, aid in digestion, and boost your immune system.
  • Green Leafy Vegetables, Poultry, and Beef – Contain B6, which helps to convert tryptophan into serotonin and plays a role in mood, learning, and appetite.
  • Grapes – Contain resveratrol which improves moods
  • Vitamin C- Found in citrus fruits and vegetables, helps with immune health, which helps with moods
  • Magnesium – Found in nuts, green leafy vegetables, seeds, avocados, and whole grains, known to help balance serotonin.

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