D Live On Nutrition: Healthy Habits


I have been seeing a nutritionist for just over a month now. I am trying to implement healthy eating habits and meal plans into my mobile lifestyle.

These days, because of my new job, I am only at home in the morning and then driving about around town, some days until the later evening. I want to make sure I am eating the right stuff AND eating enough to, at least, maintain my weight.

The whole reason I started seeing a nutritionist was so I could learn how to gain weight in a healthy way and find out what types of food are good and bad for my stomach. But, even though I want to gain a bunch of weight real fast, I have to consider my condition and that I must create healthy eating habits first, so I do not go back to an unhealthy lifestyle.

In the first post I shared with you my stomach condition and subsequent weight loss.

In the second post I shared with you an email exchange, between me and my nutritionist S, about how our bodies are in their highest state of stress in the morning. At that time, our metabolisms are working at its highest rate. We want to replenish fat and protein and eat foods that are not high in sugar.

Continuing the same theme, I will share with you another email from S.

At the meeting, S and I went over certain things that I inquired about, such as:

  • Cholesterol
  • Food Intolerance
  • Gluten
  • Freezing Foods
  • Flax Seed
  • Quinoa
  • Structure of Meals
  • Pointers for Eating Out

Some of you might be thinking, “D, weren’t you a cook for eight years? Shouldn’t you have known all this?”

The lifestyle of a cook-in-the-grind is busy, stressful and sometimes unhealthy. It most certainly took its toll on me. And basic nutrition was not even on my radar. I am not making excuses. I simply did not know anything was wrong with me or that what shitty food I was eating was even having a negative effect my on body.

But now I am at the point where I have started to take things seriously and I do not see me falling into an unhealthy lifestyle any time soon.

Here is the email from S. I hope you find some useful information (I add the underline for emphasis):

S <@.com>
Aug 9 (11 days ago)

to me
Hi D!

Please forgive the delay! Hopefully you’re having a good weekend so far 🙂 Its beautiful out, so hopefully you’ve been able to enjoy some good weather!

How did things go with your client yesterday? I know you’d mentioned it was your first female client 🙂

So, I have attached all of the recipes and the lunch ideas that we made up together! And here’s a little recap of what we went over yesterday 🙂

1. Cholesterol. There are two types. One is good, and one is bad. Our body naturally produces cholesterol, and we actually need it for overall health. The misconception these days with cholesterol is that we can’t have it in our diet. BUT that’s not true. If we’re eating whole foods that naturally contain cholesterol, and not bombarding our bodies with heavily processed junk, then our body can use that cholesterol, and gauge its own natural production, which will leave us with a good amount of Good Cholesterol, and the bad Cholesterol will naturally be lower.

2. Food Intolerance’s and YOU: I know that you’d mentioned that cheese may be something that is not working so well for you. And to be honest, I wouldn’t be totally surprised. Lactose can be very hard for many of us to break down, and where cheese tends to be pretty high in lactose, it only makes sense that you MAY be intolerant. However, in the scenarios that you’ve mentioned that you had it, you were also consuming gluten containing foods which can also be contributing to some digestive discomfort for you. So as time goes on, we can continue to experiment with this. We will most likely eliminate all gluten containing foods prior to eliminating all dairy products. Gluten tends to be far more taxing on the body than dairy, so lets work with that one first.:) (By the way, you’re doing so well already)

3. Foods that contain gluten can be anything that contains wheat, barley or rye. The holy bread that you’ve been eating unfortunately does contain gluten, but once you get the chance to make either the grain-less bread, or the one minute muffins, that will eliminate the gluten in the bread department.

4. I know that you had mentioned that you would like to be able to freeze some foods so that when you get home from work it will be easier to have something handy when the dinner time hunger kicks in. Of the recipes that I am sending you today, you can freeze the following

– Butternut Squash Soup

– The pizza crust, or the whole pizza

– Burgers

Pretty well all of these recipes will last you about a week in the fridge, so making them in bulk is always ideal..:)

5. Flax seed: its amazing for you. Its a great source of omega 3 fatty acids, and it is also a great source of fiber. It helps add bulk to your bowel movements, which means its very helpful in creating better gut-health 🙂 Like I said before, if our guts are happy, then chances are, we’re happy too. When you buy the flax, I would suggest buying the whole seeds, and grinding it yourself. After grinding it, put it in the freezer. The good fats that are available in flax seeds actually reside on the inside, and when we break up the seed we’re allowing the good oils to oxidize more quickly (which is why I suggest putting them in freezer, so the oils DON’T oxidize as quickly) . But in order for us to get any of the nutrients, they have to be ground. The human stomach cannot break down the shell of the flax seed. I hope that makes sense, I realize it is a little confusing. If that doesn’t make sense, please just let me know, and I will offer some more clarification.

6. Organic Meats: You can find them at the little stand called “Field Gate” inside the convent garden market 🙂

7. When it comes to any of the recipes from this email, I would suggest getting

– Organic Quinoa

– No salt-added bean mixture

– White tuna in Water and low/no sodium,

8. QUINOA – Quinoa is a grain. It is the only grain that is a complete protein on its own. In order for a protein to be complete it has to have all of the essential amino acids in order for the body to recognize it as such. We get complete proteins from any animal sources like chicken, fish, and eggs.

http://en.wikipedia.org/wiki/Complete_protein <– There is a link if you would like to learn more about the 9 essential amino acids. 🙂

9. Structure of meals for you: You always want a protein, a carbohydrate and a fat. If you refer back to that list that I sent you previously (“Good Sources of…”), if you pair up any of the 3, chances are, you are eating a balanced meal. With regards to snacks, if you’re having a fruit, its always ideal to pair it with a protein or fat. So, for example if you’re having grapes with Greek yogurt, then the grapes are your carbohydrate, and the Greek yogurt is your protein and fat

10. Pointers for eating out:

– Try to stick to lean protein like burgers, fish, and chicken

– Try to make sure that you’re pairing them with some sort of a vegetable.

– Try to stay away from creamy sauces, breads, and large amounts of cheese.

– The best pointer that I can give you, is just to do your best to mimic a meal that you would make at home. BUT always remember, that it is OK to indulge sometimes. We’re human, and we like to eat some “less than healthy” foods sometimes. So, don’t ever feel like you CAN’T have something if you really want it.. 🙂 Like you mentioned, food is such a huge part of our lives, its social, some of us go to food when we’re happy, some of us go to food when we’re sad, we all have a different relationship with food, but the most important is finding the right balance for you. The balance of whole foods that is serving your overall health, and providing you with your healthiest and happiest life.. 🙂

If you have any questions, please feel free to fire away.. 🙂
Its always a pleasure chatting with you! See you next week!
Talk soon,


As I have said in the previous posts, I would not preach this stuff if I did not think it was useful. Getting basic healthy eating habits and nutrition concepts down has been a wonderful addition to my life.

Up on my fridge are the breakfast meals, lunch meals (links to meal plans at the bottom) and some suggestions for paring carbs, proteins and fats. I pretty much have the breakfast meals down. I eat eggs, almond butter and toast with some almond milk and perhaps some berries, every morning. Not too much fruit as I do not want to have too much carbs (sugar) in the morning.

The lunch meals were actually quite easy to implement. Chicken pizza with mushrooms and spinach and perhaps some other veggies, a burger in a salad with mixed greens, spinach and oil and vinegar with balsamic dressing. I thought it would be harder. I think the fact that I am noticing that I feel better (better sleep, better bowl movements and my energy is dispersed throughout the day) made it easy for me to change my mid day eating habits.

*Also I am sharing some more recipes. The links are at the bottom.

Again, if you have any suggestions or tips on eating healthy and also gaining weight in a healthy way, then leave a comment or send me an email (ask for email in comments). -d

Butternut Squash Soup

Greek Quinoa Salad

Mayo-Free Tuna Salad

Olive Oil Salad Dressing

Sweet Potato Medallions

D-Breakfast Options

D- Lunch Options


4 thoughts on “D Live On Nutrition: Healthy Habits”

  1. I see that you are in a similar place I was a few years ago. I was also trying to learn how to eat properly and gain weight and stuff. From what I’ve learned, I would recommend eating lots of turkey breasts, steak and salmon (besides all the other stuff recommended above). Steak is great for good cholesterol, which helps in the production of testosterone and helps your muscles grow. Salmon is a great source of protein and also omega3 fatty acids, which are unfortunately usually lacking in our modern diets.

    I would also recommend milk as a great source of everything, however if you are lactose intolerant then that might not be an option for you.

    PS: I write about stuff like this on my blog… sometimes my explanations are a bit long, but the posts usually contain a lot of info that you can use in order to start learning more about different things

    Liked by 1 person

  2. Hey Peter.

    Hearing that other men, especially throughout the ‘sphere, have gone through similar paths (especially regarding nutrition and health) is so wonderful to know.

    I have actually been, silently, following your blog since the beginning of June (I do not comment that much around the ‘sphere because unless I live the life that I preach about and read about, then I do not need to add to the already good information – other than maybe a hello or cheers or some positive feedback).

    Your posts, “Personality Types: Why Are You The Way You Are? Part 1” and “Get Females By Giving Them Meat” are saved in my Archives.

    Question: Calories in and Calories out. That is what is comes down to right? and some exercise of course

    Cheers. -d

    EDIT: I just read your, “5 Tips for Bulking Up and Gaining Weight” and “Some Advice for Gaining Weight for Hard-Gainers” posts.

    Those are great. Thanks. A lot of great info in there that I can save for later.


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