It’s the Age of Wellness! Everyone and their dog (literally) is in pursuit of a healthier lifestyle, from the food on our plate, to the detergent in our machines. Whether it’s truly for the betterment of your health or solely for your Instagram image, I’m not here to judge 😉
Regardless, it’s a lot. Like, it’s. A. LOT. Even for me, a Holistic Nutritionist who’s been in the wellness industry for over 8 years, it’s absolutely overwhelming. Trying to keep up with everything new that comes out is enough to cause whiplash.

Colostrum drinks? IV drips? Emotional escape rooms? Ok. Sure thing. There’ll be tons more ‘quirky’ fads coming out in the next decade that we can’t even fathom. So be it.

But for those who aren’t on the wellness kick for the clicks, but rather for their own personal wellbeing (be it mental, physical or both), it can be excruciatingly hard to determine where to start. After all, we’ve been bred in an environment where the healthy choice is the difficult choice. So how are we to navigate all this and separate the fleeting trends from the real health information that we should actually be paying attention to?

Well, it really comes down to a single step. Because the prospect of overhauling our entire routine is not a realistic option, we easily tend to procrastinate or feel discouraged before we even begin. However, by embracing the power of one small change at a time, we can gradually transform our habits, leading us to a healthier, happier life.

1 – One Healthier Food Choice a Day

Making just one healthier food choice each day may seem like a modest goal, but its cumulative effects can be profound. Instead of focusing on drastic dietary changes, think about incorporating small additions of nutrient-dense foods into your existing meals and snacks. Here are some suggestions:

Swap processed snacks for whole foods: You don’t need to toss out the entirety of your pantry, instead just swap out one of your packaged snacks per day (i.e. a bag of chips or a handful of cookies) for a piece of fruit – any fruit you like, a handful of salted nuts, crunchy veggies with hummus or even plain popcorn. These options provide essential vitamins, minerals, and fibre, while also satisfying cravings.

Upgrade your grains: Choose whole grains over refined grains for some of your meals. For instance, you can replace a portion of white rice with brown rice or quinoa, or swap white bread for whole or multi grain bread. Whole grains offer more fiber and nutrients, keeping you feeling fuller for longer and supporting digestive health. You may have noticed I said “some of your meals”. This is not about overhauling everything about the way you eat. It’s about making small, healthy adjustments that will not alter your lifestyle or make you dread food!

Add more greens to your plate: Aim to include at least one serving of leafy greens in your meals each day. Whether it’s lettuce in your sandwich, broccoli with your potatoes, or collard greens in your stir-fry, these powerhouse vegetables are packed with antioxidants, vitamins, and minerals.

By making these small shifts in your food choices, you’ll gradually nourish your body with the nutrients it needs to thrive.

2 – One Less Sweet a Week

Cutting back on sugar is a major and significant step towards improving your overall health and well-being. Don’t get me wrong, indulging in the occasional dessert is perfectly fine, in fact it’s one of life’s pleasures, but satisfying your sweet tooth every single day is a combined recipe for painful dentist appointments, weight gain, reduced energy and unstable blood sugar. Here are some strategies to consume fewer sweets:

Limit sugary beverages: These are the sneaky culprits. Swap those sugary sodas, fruit juices, and energy drinks for water, herbal teas, or plain sparkling water with a splash of citrus. These alternatives hydrate your body without the added sugars and empty calories.

Consider your breakfast and snacks: Typical on-the-go breakfasts and snacks like bagels, muffins and cereal are unfortunately ‘quietly’ rampant with sugar – even the fruity or ‘plain/ whole wheat’ ones! Instead, choose options with ingredients like rye, oats or buckwheat which have more nutrients and are slower release carbohydrates to keep you fuller for longer!

Choose naturally sweet options: Rather than reaching for candy or pastries, satisfy your sweet tooth in a more natural way. Enjoy a bowl of fresh berries with vanilla yogurt, a piece of dark chocolate, or a homemade smoothie sweetened with dates or bananas. My favourite? Homemade cookies with bananas, oats and dark chocolate chips!

Practice mindful indulgence: When you do indulge in sweets, savour them mindfully and in moderation. Pay attention to your hunger and fullness cues, and choose high-quality treats that truly bring you joy. Don’t waste your ‘sweet treat’ on something mediocre!

3 – One More Seated Meal

In today’s “Must-Do” world, it’s totally natural to eat on the go or in front of a screen. In fact, it’s often a necessity. However, taking the time to sit down and enjoy a meal can have profound effects on your digestion, mindfulness, and overall satisfaction with food. I’m not suggesting that hereafter you eat every meal at the dining table. It’s not realistic nor is it desirable. But I am suggesting you forego ONE ‘one-the-go’ meal for a seated one. Here are some ways you can do this:

Avoid the car meals at all costs: You’re late for your appointment, you haven’t eaten all day, that drive-through is so convenient, you can eat in peace while stuck in traffic. We’ve all been there. And there is a time and a place for that kind of eating, but it doesn’t belong in your weekly routine. While that may mean you have to plan ahead (just a little!), or actually park and sit down inside the food establishment as opposed to using their drive-through (shocking, I know), just the act of sitting down at a table to eat your meal (that by the way is nourishing your body and enabling you to continue your hectic day..) makes all the difference. Think of it in terms of respect if that helps.

Create a mealtime ritual: Set aside some dedicated time for meals and create a calming ritual to accompany them. Play some music, or read a book if you’re alone, even use your favorite dinnerware. This is after all a moment of self-care so why not appreciate every aspect?

Focus on the experience: This will sound silly, but hear me out. When you sit down to eat, fully engage yourself. Notice the colors, textures, and aromas of your food. Chew slowly and savor your bites, allowing yourself to fully appreciate the flavors. It actually makes a difference!

Connect with others: Whenever possible, enjoy your meals with loved ones or friends. Sharing a meal can foster meaningful connections and enhance the pleasure of eating. Even if it’s over video chat!

By prioritizing one more seated meal each day, you’ll cultivate a deeper appreciation for food, improve digestion, and promote mindful eating habits.