Let’s all face it, the word “healthy” for most people is considered a bad word. Some cringe when they hear it, and/or stop listening all together once the word is mentioned. Others view it synonymous with flavorless, cardboard, lifeless or even torture. Well, I’m here to challenge that. Over the next few weeks we will be exploring paths to a healthier lifestyle; and don’t worry I won’t be suggesting everyone cut everything out cold turkey and go vegan. If however, you so happen to feel that is the right path for you, then please carry on. I, personally am a huge advocate for balance. And in that balanced lifestyle I include decadent, gluten-filled, dairy-filled chocolate cake from time to time.

Balance can be difficult because life is busy. We are constantly running from one place to another. Today our jobs demand so much of our time and energy. And as if that isn’t enough, some of us have children to take care of, meals to make, and houses to clean. Not only are we supposed find time to have a social life but we’re also supposed to find time to exercise and eat right. Unfortunately, quite often life gets away from us, so what diet and exercise?!? There are times I’m looking for the most convenient meal possible and your exercise becomes running to school, around your job, or after those kids. So instead of overhauling your entire life and trying to reinvent the wheel, I like to take a different approach. If you are newly trying to make changes to your lifestyle, start by adding and not subtracting.

Eat Whole Foods (Shop the Perimeter of the Supermarket)

The first thing I tell my clients is we are going to bulk up on whole foods. That means all fresh vegetables, fruit, meat, fish and products that are listed as one single item, like quinoa. When you enter into a traditionally designed grocery store, you will notice most of the whole foods are located on the outer perimeter of the store. The produce, fish, meat and dairy sections tend to be on the outer walls. A vast majority on the foods found in the aisles are highly processes.

By adding more whole foods, especially fruits and vegetables you are able to get more vitamins, nutrients and fiber into your diet. This give you more energy, makes you feel better and helps to keep your system running more regular. When we have all the vitamins and nutrients we need, it helps our immune system to stay strong. I’ve also helped clients and myself recover from various injuries with nutrient dense whole foods. Like the old adages goes, “Let food be thy medicine, and medicine thy food.” I’ve heard it over and over from friends, family and clients alike, the more fresh fruits and vegetables they eat, the better they feel.

Stop Counting Calories and Start Counting Chemicals

Many people have come to me looking for the low calorie options, but I always tell them they should look more at the chemical/ preservative count than the calories. Most processed foods are full of ingredients we have no clue really what they are. Chemically made preservatives, coloring and other additives leave little nutrients for our bodies to absorb. And some chemicals in our foods have not been around long enough for us to know the full effects in the human body.

It’s better to go for nutrient dense foods that are high in calories, than foods that offer no to very little nutrients with low calories. Take peanut butter for example, very high in protein, vitamins and minerals but it contains anywhere from 165-200 calories in 2 tablespoons. A bag of highly processes flavored chips might only be 100 calories but there is a litany of chemical flavoring, oils, preservatives, and even sugar at times, with no protein or vitamins. Your body can fuel itself better with the peanut butter than it can with a bag of low calorie chips.

Add to Your Favorite Foods

Finally my last suggestion towards a better lifestyle is adding to what you already love. And sometimes those foods are not the most nutrient dense or “healthy.” For example you might love white rice. It offers very little nutrients but it tastes fantastic. Instead of making the normal 2 cups for your family, make only one. Replace the other cup with chopped cooked veggies and add it into the cooked rice.

Another example might be when it comes to snacking. Let’s say you love gummy bears in the afternoon. Maybe try making a fresh fruit smoothie before you indulge in the candy. You might notice you eat less and don’t have as much room. The fruit in the smoothie might tame that sweet tooth. Or try bringing a few cut up carrots and cucumbers, and tell yourself you can’t eat the candy until you eat the veggies. Slowly overtime you might end up eliminating your afternoon gummy bear craving all together. Be creative; find ways to add in the good instead of taking the “bad” immediately.

With these few things to consider on our first Wellness Wednesday, try observing some of your habits this week. See if you can start implementing any of these into your life style. Be patient with yourself, if you fail one week pick it back up again the following. Rome wasn’t built in a day. The way I eat today is nothing like how I ate 10/15 years ago. My journey has been slow and steady but I feel good and I’ve helped others do the same. So stick around and come back next week as we continue our Wellness Wednesday journey.