Welcome "The Bos Company"

Helping busy professionals give up the what's-for-dinner cycl, bust nutrition myths, and enjoy food again!

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Nutrition strategies

Clients benefit from simple strategies, professional expertise and advice, enhancing their understanding of nutrition and healthy eating habits.

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Personal program

Holistic approach to nutrition and lifestyle. Customized meal plans, incorporating coaching, support, and an emphasis on lifestyle factors unique to the client.

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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.

Coaching & Support

Our programs are different because of their holistic approach to nutrition and lifestyle. While many meal plan programs focus solely on providing customized meal plans, our programs go beyond that by incorporating coaching, support, and an emphasis on lifestyle factors unique to our client.

WHAT WE DO

Our Expertize & Services

My Signature "For the Love of Food" Method

Nutrition

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.

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Our Service Pricing

Appetizer

$50

BASIC PACKAGE

Meal Planning Assessment

Customized Recipe Collection

Meal Planning Template

Grocery Shopping Template

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Main Course

$400

STANDARD PACKAGE

Meal Planning Assessment

Meal planning portal

Weekly Meal Plans

Grocery Shopping Lists

Private Chat Access

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Full Service

$800

ADVANCED PACKAGE

Meal Planning Assessment

Meal planning portal

Weekly Meal Plans

Grocery Shopping Lists

Private Chat Access

VIP Day with Mary

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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Team

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Blog & Articles

Foods That Keep You Fuller Longer

Foods That Keep You Fuller Longer

October 28, 20233 min read

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?
Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

In this article, we’ll explain the importance of high-satiety foods, and we’ll also give you a list of our 4 best picks in that category!

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related to the balance of certain hormones.

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

Stay satiated!

The 4 Most Satiating Foods

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

  • Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

Beef and other red meats happen to be abundant in both nutrients, so including them in your nutrition plan is a good bet!

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

It works.

  • Nuts

Cashews, almonds, walnuts, and other nuts are so dense in energy that just 100g of them can keep you full for hours on end.

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will keep you full and provide your body with the nutrients it needs.

Don’t be nuts, eat nuts.

  • Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

Eggs are good as a standalone meal, or can be made as an addition to a bigger meal, to make it complete!

Furthermore, they can be enjoyed in a variety of forms, such as an omelet, scrambled, or even over some rice in Japanese style!

  • Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

One of the most important aspects of your nutrition plan is to make it actually satiating! 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

Include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

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Highest customer satisfaction

Our customers come from all walks of life. Learn about their inspiring stories.

Jessica

Mary is open, supportive, and driven to ensure her clients are set up for success. I started working with Mary on my health goals a few months ago and I could not be more pleased!

Lesley

I fell in love with this girl when we worked together! You will too. Her love of health & nutrition is matched only by her love of people. If you have a big heart & want to make an even bigger difference in the world, Mary is your girl!

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