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Three Foods to Boost Health

Three Foods to Boost Health

We’ve all been there – you eat an unhealthy meal and instantly regret it. Your stomach feels bloated, you feel tired, and all you can think about is how to make yourself feel better again. Eating nutritious foods is one way to boost your health and avoid dreaded regretful meals.

In this article, we’ll give you our list of the 3 best foods to support your health, so without further ado, let’s get to it!

What Makes Food Healthy?

When we talk about nourishing food, there are many opinions out there about what is healthy and what isn’t. Some people swear by a strict diet of fresh fruits and vegetables, while others believe everything in moderation may be the key to good health.

So, what is the truth?

Unfortunately, there is no single answer that applies to everyone. There are guidelines that can help you make healthier choices. The primary consideration, in this context, is meeting the body’s needs and maintaining balanced body composition.

Meeting the body’s needs related to consuming sufficient protein and fats (both of which the body can’t produce entirely on its own) and consuming enough (but not too many) calories.

Following that train of thought, we can conclude that the healthiest foods are the ones that are most nutritious. Those are also very satiating, meaning that you’ll be less likely to overindulge!

Without further ado, let’s have a look at our 3 favorite foods to add to your nutrition plan.


Eggs are often called “the perfect food,” and it’s easy to see why. They’re packed with nutrients and are easy for the body to digest. In fact, eggs are so nutrient dense that they’ve been used as a standard by which other foods are measured.

So, what makes eggs so special? They’re an excellent source of protein. Each whole egg contains 6 grams of protein, which is essential for building muscle, tissue, and enzymes and repairing the body.

The whole egg contains all the essential amino acids (building blocks of protein) your body needs to function properly. But eggs aren’t just about protein—they’re also a reliable source of healthy fats, minerals, and vitamins.

Simply put, whole eggs are one of the best foods you can eat, and that’s why they take the #1 spot on our list!


Beef has long been considered a dietary staple, and for a good reason. Not only is it loaded with high-quality protein, but it is also an excellent source of essential vitamins and minerals.

Beef is especially high in iron, which is essential for maintaining healthy blood cells, and vitamins from the B group, which are much needed for converting food into energy. Beef is an excellent source of zinc, which helps to boost the immune system.

While there are many different animal foods to choose from, beef is one of the best options because of its nutritional value. So next time you’re looking for a healthy and delicious meal option, reach for the medium rare steak!

Fruits & Veggies

Though commonly criticized by carnivore proponents, plants and fruits are essential for a healthy diet.

Fruits and vegetables are quite loaded with nutrients that are essential for good health, including vitamins, minerals, and fiber. They are low in calories and fat and also high in fiber, which is satiating. This makes them a great choice for people trying to lose weight. And contrary to widely held belief, meat is not the only source of protein. Plants such as beans, legumes, and tofu are all excellent sources of this essential nutrient.

So next time you’re considering skipping the salad in favor of a steak, remember that plants are an essential part of a health-supporting diet.

Grass-Fed & Organic

There are a lot of talks these days about grass-fed meat and organically grown plants. Some folks say one is better than the other, but there’s no definitive answer. In the end, it’s up to you to decide what you feel is best for your body.

If you feel that grass-fed meat is healthier for you and you feel better eating it, go for it. If you believe organic produce is the way to go, then stock your fridge with veggies and fruit that are free of pesticides and herbicides.

It’s all about listening to your body and making choices that make you feel good – both physically and mentally. So, if grass-fed meat or organic produce makes you happy, then opt for that! Your body will thank you for it.

Final Thoughts

The question about “healthy foods” is quite difficult to answer, but overall, one thing is for sure – we must meet the body’s needs by providing it with the nutrients it needs in sufficient amounts.

So, what are you waiting for? Add these nutritious foods to your grocery shopping list and start enjoying their health benefits today.


Which one is your favorite? Comment below, and let’s discuss!

Breakfast: What Should You Do?

It’s 8 am on a Monday morning, and you’re getting ready to head to work. You know that you should probably eat breakfast before working out, but what should you have?

Do you need carbs, protein, or fat?

Is there a suitable time to eat breakfast if you want to lose weight?

Here’s everything you need to know about breakfast and fitness.

The Traditional Breakfast

A traditional breakfast of coffee, juice and other sugar-rich foods is quite common but often leaves people unsatiated and looking for food. Why? Because it’s poor in protein and fats, which are the most satiating nutrients.

A sensible breakfast should include these essential nutrients to help you feel fuller longer and have sustained energy throughout the morning. There are many great options that will give you the energy you need to power through your morning routine (and the rest of the day.)

Why Satisfaction Is Important?

There’s more to satisfaction than simply feeling “full.” In fact, satiety is an important part of maintaining a healthy weight and preventing overeating. When we feel satisfied, our bodies are better able to regulate our appetite.

Additionally, satisfaction helps us to feel more complete after eating so we’re less likely to snack or overeat later on. Simply put, satisfaction is crucial for keeping our weight and energy in check.

Let’s have a look at the most filling or satisfying foods.

Protein & Fat-Containing Foods

If you’re looking for something to really fill you up, you can’t go wrong with foods that are high in protein and fat. These nutrients tend to be the most satiating, meaning they’ll keep you feeling fuller for longer.

These nutrients’ satisfying effects mainly manifest hormonally, as the amino acids (building blocks of protein) stimulate the release of hormones that activate satiety centers in the brain.

Here are the best protein & fat-rich foods to include in your breakfast:

  1. Eggs
  2. Dairy
  3. Avocados
  4. Meat

Fiber-Rich Foods

If you’re like most people, you probably think of satiation as something that happens when your stomach is full.

However, there’s more to it than that. Satisfaction is the process by which your body signals to your brain that it has had enough food. It turns out that fiber-rich foods are particularly good at promoting satiation.

This is because fiber slows down the rate at which food is digested, resulting in a gradual release of energy and a feeling of fullness that lasts longer.

Besides the protein & fat-rich foods, make sure to include plenty of fruits and vegetables in your nutrition plan, and especially for breakfast!

Here’s an interesting side note: The potato is the most satisfying food!

Final Thoughts

So, what should you include in your breakfast? The answer is simple – anything that will help you stay full until lunch.

Eggs, protein pancakes, oatmeal with nuts and seeds, yogurt with fruit and granola . . . the possibilities are endless. If you’re really struggling to come up with something new, there are plenty of recipes online to give you some ideas.  The G5 Wellness Membership site adds recipes every week for you to use. Find more by clicking here.

Just be sure to avoid processed foods and sugary cereals. They may provide a quick burst of energy, but it won’t last long, and you’ll soon find yourself crashing again.

Breakfast is an important meal, so take the time to make something that will keep you going all morning long!

To your success,



8 Small Steps to Improve Your Health

8 Small Steps to Improve Your Health

8 Small Steps to Improve Your Health

In a few weeks, we will start another month and moving farther away from our beginning of the year goals. To that extent, this might be a great time to reflect on those goals and evaluate our progress.

It is difficult to see the year quickly passing, but it is rewarding to see how our goals have been put into practice and achievements are being made weekly.

One of those common goals to evaluate from month-to-month is the status of our health. Many people will make a health goal (some call it a resolution) at the beginning of the year. Those goals might be to stop eating poorly, gain better nutrition, stop smoking, walk more, or finally make use of that gym membership.

While setting high-achieving goals is common, setting smaller goals will help you on your way to achieving all your goals. This concept applies to your health goals as well.

Take a moment and reflect on the goals you set at the beginning of this year, or even at the end of last year, and see how you are achieving those goals.

Dr. James Hill, Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center is noted as saying, “Small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change.”

Thinking of Dr. Hill’s words, allow us to offer 10 small steps you can take today to improve your health.

#1 – Watch your weight.

Most of us have a bathroom scale around the house. It might have found its way to an obscure corner of the room, but we know where it is located. Take an evaluation of your weight regularly.

8 Small Steps to Improve Your Health

#2 – Just a few more steps a day.

Start taking a few more steps in your daily routine. Simple things like walking a few more steps at work, in your home, in the store and everywhere can quickly add up over time. Make it a point to park a little further from the store, if you are able, and get those extra steps. You might use a pedometer to keep track of your steps. Set a goal of 8,000 to 10,000 steps a day and see if you can achieve that for one week.

#3 – Eat an excellent breakfast.

People tend to skip what we have called the most important meal of the day. Having a good, nutritious breakfast will kick start your body into action. In the days of a “grab-and-go” breakfast, many are not finding the nutrition they need to maintain a good day. Some people find success in eating a whole grain cereal topped off with fruit in low-fat or fat-free milk. It is quick and simple, while giving you a prepare start. Remember, everyone is different, but I would avoid loading your body up with sugar filled treats to start your day.

#4 – Drink water.

Your body needs hydrated and hydrated well. Just because a drink has water in it does not mean you are getting the proper hydration. Many people think that any liquid hydrates and it does not. You need to drink water daily. Many will say that you need to drink half your body weight in ounces of water. Example: if you weigh 200lbs, you should drink 100 ounces of water a day.

#5 – A salad a day.

Eating one salad a day will make a difference if you try it. While you are trying to work on your health, but some excellent food into your system. This will add motivation to your actions, you will notice a change in your lifestyle. Remember when you have a salad, not to load it up with dressing. Dressing will add calories, fat and sugar to your system. In the past, we considered it healthy to eat at least five cups of fruits and vegetables a day. Having one salad a day will help you meet that goal.

#6 – Downsize your servings.

Instead of grabbing the entire bag of chips, pour the chips into a bowl. A simple change to downsize your serving sizes will make a difference to the amount of food you put into your system. Try changing the size of your plate and see if it changes the size of your portion.

#7 – Try some yogurt.

Some in the health world feel that adding two to three servings of low-fat or fat-free yogurt to your diet will help you lose weight and even boost your immune system. This dose of daily calcium will be good for your bones as well.

Is Organic Worth It?

#8 – Track your food intake.

One of the best things you can do for your health is to track what you are putting into your system. It might be the case that you are eating more food than you realize, or you might find your food intake balance is tilted one way. Sometimes, stress eating is something we never track or consider. Try to track your food and see how it helps.

You can begin today and change your health future.

It will take action. It will take work. It will take motivation. It will take time.

You can start today and begin following a few of these steps and watch your health improve.

To your success,


Ten Stress Fighting Foods

Ten Stress Fighting Foods

How are you doing today?

Are you stressed?

You may have found this article because you are looking for foods to help with your current level of stress. Each of us face stressful situations during our lifetime. Whether we have stress during the week, a few times a month or several times a year, we will all face stressful situations at one point in our lives.

Others might have daily stress because of their job, career, family, relationships, or in other areas. One thing you to consider first is how to reduce the current amount of stress in your life.

While these foods will help, it is important for you to remember to breathe, pace yourself and look for additional ways to reduce stress.

What we eat has a powerful influence on our bodies. Many years ago, while studying computer science, I learned the ‘GIGO’ method of programming. ‘GIGO” means “Garbage In, Garbage Out.”  When programming, when you put “garbage code” into a computer, you will get garbage out. The purpose was to be sure we are putting pure code into the programs.

I have found, over my few years of life since then that the same principle applies to many other areas of life, including what we eat. If you put garbage into your body, you will get garbage out…but also, it is much more. When you put garbage food into your body, you might notice how your body feels sluggish and different.

Remember the sluggish feeling after eating fast food? How about the sluggish feeling after overeating sugar-filled food?

If you remember those times, you understand the importance of putting good food into your body.

When it comes to a stressful life, how can changing your food intake change the way you deal with stress?

Where to Start

First, you need to achieve a healthy, balance diet. Be sure you are not “stress-eating” and filling your body with junk food. This might be one of the hardest steps in the process of eating healthy.

Many people will eat high-sugar content foods during stressful times. It is easy to feel so stressed that you grab the first thing you see. Be sure to keep a record of your eating habits normally, but especially during stressful times. Having a record of your food intake will help you in creating a healthy balance.

For instance, foods such as whole grains, leafy vegetables, and lean proteins are the best way to ensure that you are getting the optimum amounts of nutrients to fight both physical and mental health problems. These foods will also not give you the sluggish feeling you experience after eating junk food.

When it comes to choosing the foods to eat, some help the body to combat stress. Choosing these stress-busting foods will help to calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

#1 – Avocado

Avocados are a versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie.

Avocados These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage.

Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.

Ten Stress Fighting Foods - Avocados
Ten Stress Fighting Foods - Blueberries

#2 – Blueberries

If you’re feeling stressed out and reaching for the snacks, consider swapping chocolate or chips for one of the best superfoods…blueberries. This is a great way to help you deal with your stress levels and achieve a higher level of calm.

You may already know that blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

#3 – Chamomile Tea

You must remind yourself that it’s not all about what you’re eating when it comes to managing stress. What you’re drinking can also alleviate or worsen the stress you’re feeling.

Drinking liquids which are high in sugars, high-fructose corn syrup, and caffeine can increase your stress levels. These drinks include most soft drinks, coffee, and energy drinks. For many people, these are the drinks they run to first when feeling stressed.

Chamomile tea has long been used as a natural bedtime soother. It has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Ten Stress Fighting Foods - Avocados
Ten Stress Fighting Foods - Blueberries

#4 – Chocolate

This is the one most people run to once stress begins to take hold. It is also one which can go both ways; both positive and negative.

While it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed.

Chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate is best for you, as it contains more flavanols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

The next time you buy chocolate look for dark chocolate (at least 90% cocoa).  Also, remember not to overeat chocolate, even dark chocolate, because overeating will take away the good benefits you might experience.

#5 – Beef

While beef will assist you in relieving stress through a healthy-balanced diet, there might be greater benefits in grass-feed beef. Studies are still be conducted to see the benefits and differences.

Grass-fed beef will cost most due to various factors, but the benefits you might feel can outweigh the costs. I would do your own research with your eating habits to see if you find a difference.

Grass-fed beef has a vast range of antioxidants, including beta-carotene and vitamins C and E, which can help your body to fight stress and anxiety.

If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

Ten Stress Fighting Foods - Avocados
Ten Stress Fighting Foods - Blueberries

#6 – Oatmeal

When you think of oatmeal, you typically think of it as a breakfast food. However, oatmeal can be a filling comfort food, and has many healthy properties to make you feel better from the inside out.

As a complex carbohydrate, oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin. This helps you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

As an adult, this might be the food needed to calm your stressful day; not only as a breakfast food, but as food to eat anytime.

#7 – Walnuts

A walnut is not the way some think when they think of a stress soothing food. However, if you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice.

Eating a handful of walnuts helps manage the stress thay you place on your heart and cardiovascular system.

The sweet flavor of walnuts can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

Ten Stress Fighting Foods - Avocados
Ten Stress Fighting Foods - Blueberries

#8 – Pistachios

Another food which most do not think of but is great for snacking and can also help to combat stress and anxiety in the long term is pistachios.

Studies have found that eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed. This means you are putting less pressure on your heart by further dilating your arteries.

Along with the effects of pistachios on your heart, the rhythmic, repetitive act of shelling pistachios can be quite therapeutic. It will give you time to relax as you shell the pistachio.

#9 – Green Leafy Vegetables

As you probably already know, green, leafy vegetables should be a pivotal part of anyone’s diet. Also, you will find that green, leafy vegetables influence reducing your stress levels and the effects of stress on your body.

Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.

I encourage you to make leafy greens a part of your diet. This will help you to feel happier and less stressed out overall.

Ten Stress Fighting Foods - Avocados
Ten Stress Fighting Foods - Blueberries

#10 – Fermented foods

Finally, on our list of stress fighting food are fermented foods.

Did you know that eating fermented foods such as yogurt can help to keep your gut healthy?

This benefit to gut health will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

The vagus nerve is the tenth cranial nerve. It is one of the longest nerves in the body and controls your mood, heart rate, digestion and immune response.

As we have talked about these foods, it is important to note that we are not experts, and everyone’s body was created differently. These are ten foods that we have found to combat stress in your daily life. These foods are also known to aid your system in fending off bacteria and other harmful elements which attack your body.

We would encourage you to consult with your doctor or medical professional before beginning and major change in your food routine. Also, just because these might work for one person, may not mean the make a difference to you.

It is important that you know your body and food sources. We will encourage you to seek the best life possible by being the best person you can be and consuming the fuel needed for your daily life.

Stay well and work hard.

To your success,