Hey guys, so today’s blog post is just simply about rules that I think work for everyone across-the-board. Yes that means YOU 😍

Since starting my nutrition coaching business over year ago I’ve really been confronted with so many different issues surrounding food exercise and lifestyle. This blog post is about all the conclusions I’ve come to in the past year and I think they work for everybody across the board. If you want to start making tiny changes use this free printable health tracker I use with all my clients.

1. Fill the kitchen with real food

This one is the most basic and can yield the greatest results. Holy crap did I just say yield. Yikes! So many women are fixated on calorie count which leaves them down a treacherous road of preservatives and chemicals and artificial sweeteners. My number one rule is to buy food that grows in the ground. The ultimate goal would be to stop worrying about labels and buy fewer packaged foods! Trust me this one was hard for me I used to live on Diet Coke and power bars. But truly not only did my Health get better, but I started to think so much clearer when I removed these foods! I mean come on now I did use the word yields right🤣🤣🤣🤣

2. Fat is good for you

Well the right kind of fat…

  • Avocados
  • Nuts
  • Coconut oil
  • Fatty fish etc.…

The bad fats are the ones you want to avoid are those that are in processed foods and fried foods. Ugh French fries 🍟 I love you!

3. Eat the colors of the 🌈 rainbow

I just love that emoji❤️. Vegetables and fruits in a wide range of deep colors should make up most of your diet 🙂.

4. Sugar is poison😢

I’m not talking about cavities and empty calories. Sugar raises your risk for heart disease, cancer, diabetes, and Alzheimer’s. If this post inspires you to make one change let it be at drastic reduction of sugar. It truly is lurking everywhere especially in processed foods not just in cakes and cookies but in cereal, bread, salty snacks, yogurt, it’s everywhere😝
just cut it out.

5. Watch your 🍉 fruit

I love this emoji too. Especially watermelon, grapes, pineapple🍍 these are slippery slopes. Snacking on a nice piece of fresh fruit is awesome but choose fruit lower in sugars like strawberries, blackberries, raspberries, grapefruit, etc. AND Absolutely don’t drink fruit juice! it’s an intense dose of heavy sugar processed without the fiber benefits of whole fruit
So if your drinking apple juice or orange juice in the morning just cut it out! My God I’m cracking myself up with this cut it out stuff I love it😍

6. Break up with bread

Oh my god that sounds like a bad country song. And a very very sad song to say the least
But it’s the truth guys wheat is not your friend it’s addictive and an appetite stimulant! This could be a huge lifestyle switch I mean most of us have eaten toast in the morning or have sandwiches at lunch and pasta for dinner, but once you make this priority you’ll see that there are plenty of delicious alternatives😋 Come on guys you have to switch over to my side of the street. You know prison. 😡

7. Look at the integrity of calories more so than number

Oh my god this is a hard one too. Especially for my weight watchers peeps because counting calories definitely will help you lose weight, but if you’re filling your self up with artificial sweetness and preservatives it is the absolute worst stuff for your body
A Hundred calories of Kale is much better for you than a hundred calories from a vending machine. No brainer I know but had to mention it.

7. Buy these food items every week

  • Dark leafy greens
  • Cruciferous vegetables because they lower the risk of cancer
  • Avocados because they help protect your body from heart/disease and cancer
  • Blueberries will help prevent diabetes heart disease also high blood pressure
  • Eggs are full of protein and good fats

8. Prep as you put away

This is my number one rule if the good stuff is there and ready when you open the fridge you’ll eat it. If not you’re more than likely to eat processed packaged food in the cabinets
So my rule is after I go shopping it goes right into that microwave, on a skillet or in the oven. I look at it as one item on my to do list food, shop, cook. If you need something to prep your meals in these meal prep containers are perfect and can go in microwave and dishwasher.

9. Olive oil is the best salad dressing out there!

Seriously like get rid of ranch dressing, blue cheese dressing, and Marie’s cucumber dressing. Check out the labels on those bad boys they are filled with preservatives
get yourself some nice virgin olive oil, salt, and pepper and you’re good to go👍

10. My last recommendation is don’t eat over the kitchen sink

I see this all the time if you’re tempted to gobble something cleaning up from dinner just take a minute and sit down. You’ll digest better and bring more thought to what you’re putting in your mouth! Likewise try not to eat in front of the TV and if you’ve brought home take out serve yourself a reasonable portion rather than eating out of the container. Eating consciously is key!

I hope you enjoyed my top 10 Tips about food and eating. They definitely work
I know this can be overwhelming to look at. But just start with one habit and go from there. If you need any help adjusting your habits and creating new lifestyle changes just shoot me a text or an email and we can get started on creating a plan.


Keeping it real 
– Yvette Salva –


    • I appreciate your compliments on the new blog… In regards to the salad dressings… My philosophy is homemade salad dressings are the best… Oil and vinegar have been my number one choice… Their natural and there’s no artificial ingredients… Many of these dressings use thickeners to create the right consistency… They also use chemicals to lower the fat content… I know there’s many different types in this yogurt-based dressing… So each one is different… But my philosophy remains the same on salad dressings … Make it from home and make it with clean ingredients like oil and vinegar


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