Nutrition basket full of onions, carrots, and beets in soft rays of morning sunshine

Five Nutrition Habits to Support a Healthy, Happy Lifestyle!

Team Avazera is pleased to introduce you to a new member of our Avazera Wellness Community – Kelly Carter, a Certified Nutritional Practitioner and founder of My Organic Heart. With an educational background in Holistic Nutrition, Kelly believes that making small changes day-to-day is the best way to successfully obtain optimal health. In today’s post, she will share a few healthy habits that will help transform your lifestyle and achieve optimal nutrition. 

Nutrition is all about what you CAN eat, not what you CAN’T
Hi, I’m Kelly and I’m a Certified Nutritional Practitioner! My passion started when I was studying nutrition a the University of Guelph. I wanted to inspire people to change their lifestyle and the foods they consume, through education but also showing how to apply that knowledge immediately!  My business, My Organic Heart is focused on one on one or group nutrition consultations and coaching. Whether it’s becoming more confident in the kitchen, understanding meal planning, achieving healthy weight loss or finding the diet that works best for your body I work with you to accomplish your goals.
I have been published in Inside Magazine, featured on Kitchen Confession Podcast and most recently teamed up with the natural product company Avazera – working with their team to inspire and educate customers on how to incorporate superfoods in their everyday life. I strongly believe that nutrition is about what CAN eat, not about what you CAN’T. For this reason, I want to share a few nutrition habits for you to implement on your journey to being a happy and healthy version of yourself. 
Five Nutrition Habits that Support a Healthy, Happy Lifestyle


1. Continuous water intake

First of all, your top priority when moving towards a healthy lifestyle should be achieving optimal hydration levels. It is not just about getting a few glasses in a day – you should be focusing on having around 500ml every hour or two, consistently throughout the day. In addition, cutting out other forms of high caloric fluids will come more naturally when you begin to focus on proper hydration. Here are a few benefits that occur when you start hydrating appropriately:

  • Increased energy and fatigue relief
  • Promotes weight loss
  • Flushes out toxins
  • Improves immune system
  • Helps to maintain regularity

Tip: keep a glass or bottle of water by your bed – as soon as you wake up have a glass or two!

2. Count colours – not calories!

Next, stick to consuming as many natural foods as possible. We have been nourishing ourselves with fruit, vegetables, nuts, seeds, beans, lentils, whole grains and meats for thousands of years. Not all calories are equal – body prefers to break down what it knows. Building your plate with greens, reds, and yellows will support a nutrient-dense meal that will fuel your body better for workouts, muscle recovery and promote weight loss. Hence, when you begin to consume foods without labels there is no reason to count calories!

Tip: support local grocery stores and farmers markets for the freshest produce! I choose local over organic every time.

3. Get enough protein

Furthermore, at one time/meal, your body can absorb and use 30g protein for muscle growth. Anything more is simply extra calories. If you are looking to increase muscle aim to 30g protein at each meal and in between snacks. If you are looking to maintain consuming around 20g-25g protein at breakfast, lunch and dinner will support healthy lean tissue! Also, remember that protein is not only found in animal products. Beans, lentils, legumes, whole grains, nuts and seeds all contain good amounts of protein.

4. Be careful with the type of carbohydrates

Carbohydrates are needed abundantly, however, the type of carbohydrates you consume and the timing of consumption is detrimental to the outcome of your overall health. Stick to the complex carbohydrates:

  • Whole grains
  • Fruits
  • Starchy vegetables (sweet potato, parsnips, corn, potato)
  • Beans and lentils

Ideally, the timing of carbohydrates will be mostly around training and activity. The body uses the energy from carbs (glycogen) when engaging in an activity. Therefore, sticking to low carb intake during times of inactivity will support weight loss or maintenance and improve energy levels.

Tip: avoid simple carbohydrates and sugars as much as possible. I like to refer to them as dead foods as they do not provide much nutritional value at all!

5. Healthy fats are your friends

Finally, you need a healthy consumption of fat every day to maintain cell structure and the overall health of your body. Healthy fats will help to keep you feeling full and satisfied, preventing overeating and may help reduce cravings supporting weight
loss and healthy weight maintenance! Here are the types of fats you should always be consuming:

  • Fruit oils (olive, avocado, coconut, grapeseed)
  • Nuts and Seeds
  • Nut butters 
  • Avocados

In conclusion, when implementing these nutrition habits, remember: focus on the consistency of your health choices, not perfection.

Until next time,


Kelly Carter
Kelly Carter is a Certified Nutritional Practitioner and founder of My Organic Heart, who focuses on living a plant-strong, healthy lifestyle that emphasizes the prevention of disease. Her passion for cooking and baking with natural ingredients has inspired Kelly to educate others through seminars and cooking classes. Kelly greatly enjoys gardening, as nature is where Kelly feels herself, where she heals and gets the highest quality food. Kelly Carter BASc (Hons) CNP RNCP ROHP, Nutritionist
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