Ciao!
I am Mary,
your meal planning maven
Through customized meal plans and holistic nutrition coaching, I'm helping busy professionals give up the what's-for-dinner cycle, bust nutrition myths, and enjoy food again!
Nutrition strategies
Clients benefit from simple strategies, professional expertise and advice, enhancing their understanding of nutrition and healthy eating habits.
Personal program
Holistic approach to nutrition and lifestyle. Customized meal plans, incorporating coaching, support, and an emphasis on lifestyle factors unique to the client.
Find your balance
Emphasizes a holistic approach to nutrition. By encourporating lifestyle factors, clients can develop a well-rounded approach to their overall well-being, including mindfulness and balance.
I'm a personal chef and nutritionist
who helps busy professionals improve
their health and well-being through
personalized nutrition plans.
Promote a joyful cooking & eating experience
Instill sustainable eating & lifestyle habits
Mary Bos
Meal-Planning Maven
Mangia bene, Ridi spesso, Ama molto
Choose your program below to see how we can help
It's time to bring some fun back to the kitchen!
Whole-Food Cooking
A done-for-you program with simple recipes, a 7-day meal plan, and resources to teach you how to make home cooking simple while reducing your carbon footprint.
Mindful Eating
Using the principles of mindfulness, clients learn to recognize what triggers their eating. Learn to recognize the difference between physical and non-physical hunger and how to cope in a healthy way with both.
Stress Management
Giving your body the nutrition it needs is a positive step you can take every day toward combating stress. With the correct nutrition, you are better prepared to face the challenges of the day.
Back on Track
Give yourself a starting point to return to a healthy eating routine after the summer, holidays, and vacations. Get back on track with more nutritious whole foods while including a few convenience items to make things easier!
Eating Well with Pantry Staples
By strategically stocking your pantry with staples such as whole grains, legumes, canned goods, frozen vegetables and fruits, and spices, you can maintain a versatile and well-balanced diet.
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You’ve tried dieting a million times. Now try something different.
After studying culinary arts and nutrition, I have combined my training, with my 20 years of experience in the food industry, to create a formula I use to teach you how to bring fun back to the kitchen!
GET STARTED
Our Service Pricing
$50
BASIC PACKAGE
Meal Planning Assessment
Customized Recipe Collection
Meal Planning Template
Main Course
$400
STANDARD PACKAGE
Meal Planning Assessment
Meal planning portal
Weekly Meal Plans
Grocery Shopping Lists
Full Service
$800
ADVANCED PACKAGE
Meal Planning Assessment
Meal planning portal
Weekly Meal Plans
Grocery Shopping Lists
Private Chat Access
VIP Day with Mary
Strategy
Customized meal plans are structured around Mediterranean Diet principles and have simple recipes that use quality ingredients and basic cooking techniques.
Lifestyle
It’s more than eating delicious wholesome foods. Regular physical activity and sharing meals with family and friends are also vital elements.
Support
Imagine having a personal chef at your fingertips. We will work together on breaking down that diet culture mentality, destroying those food rules, and getting back to loving food again!
Reflection
Looking back on what worked and what didn’t work each week allows us to celebrate our wins and discuss our challenges.
Hey there, amazing lady on the go!
You're the kind of driven and health-savvy individual who really treasures finding that sweet spot between rocking your career and feeling fantastic.
And guess what? Your big dream of breaking free from the mealtime madness and totally loving every bit of your food journey - well, let me tell you, that's totally doable!
You can dive into a world of delicious and wholesome meals without letting meal prep stress rain on your parade. Because I'm a firm believer that empowering your food choices and building a positive food relationship can lead to some seriously awesome changes.
Mary speaks out
Read our blog about healthy living
No one is born a great cook, one learns by doing.
Many of us lead fast-paced lives, and if we are not busy thinking about yesterday, we are probably busy planning for tomorrow. When we fixate on the past and future, we are likely not paying a lot of attention to the present. Sound familiar?
The practice of mindfulness is simply an invitation to step out of the chaos in our minds and zero in on what you are sensing and feeling in the moment without judgment. This practice has helped many to live more intentionally and develop the skills necessary to manage and cope with their physical and mental health1.
Recently, mindfulness has gained attention as an approach to eating and is referred to as mindful eating2.
In essence, mindful eating is the act of being present and attentive to our food and eating experience, without judgment. This approach aims to transform our relationship with food by becoming more attuned to our bodies during the eating process.
Mindful eating has been shown to have many benefits, including3:
Slowing down and taking a break from the daily grind.
Taking more pleasure from the food you eat.
Choosing foods that make you feel good after eating, both mentally and physically.
Improving your digestion by eating slower and chewing more thoroughly.
Exploring your physical or psychological reason for eating with curiosity.
Recognizing your hunger and fullness cues.
Making a greater connection to where your food comes from and how it gets from farm to table.
Mindful eating looks different for everyone and will take some time and practice for mindful eating to come naturally. However, the process can be broken down into 10 simple practices (listed below) that you can start putting into place today. Start with one and gradually build up from there.
Understand your Motivations. Understand how you are feeling before you eat. Are you eating out of boredom, comforting an emotional yearning, satisfying a desire, or responding to your body’s physical needs?
Eliminate Destractions. Instead of eating on the go, in front of the computer or television, or while you are scrolling, sit at a table in a quiet and peaceful environment, where you can give your meal your undivided attention.
Express Appreciation and Gratitude. Take a deep breath and pause. Take a moment to reflect on everything and everyone involved in the process of bringing your meal to the table. Silently express your gratitude for the opportunity to enjoy a delicious meal, whether it be on your own, or in the company of others.
Take Small Bites. It is easier to taste, chew, and experience the textures of your food when your mouth is not completely full.
Chew Thoroughly. Take the time to chew your food well (approximately 20 to 40 chews, depending on the food).
Eat Slowly. Put your utensils down between bites and don’t pick them up again until you have swallowed. Better yet, take a drink of water before your next bite too.
Engage your Senses. Direct your attention to the taste, texture, shape, aroma, and sound of your food. Try to identify the different ingredients and flavours in your meal, focus on how the food feels in your mouth, observe the shapes, colours and textures on your plate, savour the sent wafting in the air, listen to the sounds the arise as you chew and swallow.
Acknowledge when your Mind Wanders. Recognize it, accept it, and then bring your attention right back to the eating experience.
Listen to your Hunger Cues. Pause in the middle of your meal and ask yourself the following questions: does this food still taste good? Is it still pleasurable? What is my current fullness level? Sometimes you may feel full before the food on your plate is gone. Don’t feel the need to finish what is on your plate if your body doesn’t need it.
Practice, practice, practice. As you become more practiced and hone you attention skills, mindful eating will become more natural. You will learn to eat mindfully in a variety of settings, alone, and with others.
By paying close attention to how you feel before, during, and after the eating experience - your emotional state, your hunger and fullness levels, the textures and tastes of each mouthful - you will become more in-tune with your body and empowered to make food choices that bring you both pleasure and nourishment.
References
1. Mindfulness. (2009, November 17). Psychology Today. https://www.psychologytoday.com/ca/basics/mindfulness
2. Nelson, J. B. (2017, August 1). Mindful Eating: The Art of Presence While You Eat. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
3. Introduction to Mindful Eating. (n.d.). The Center for Mindful Eating. Retrieved June 1, 2021, from https://www.thecenterformindfuleating.org/page-1863947
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