Boost your Health and Wellness

Celebrating diversity and strength in wellness: four women embodying confidence and health together.

Busy schedules bring with them the pressure to fulfill the demands of family, work, and friends. But where do your nutritional needs fit in? Finding time to enjoy a meal is challenging, and it's even more difficult to plan according to what your body, mind, and spirit need to perform optimally.

A simple way out is to opt for processed ingredients and grab meals from what I refer to as "fake food" restaurants. Convenient? Yes. Healthy? No. By doing so, we miss the chance to properly nourish our bodies and become victims of food byproducts that are deliberately enhanced with artificial flavors and preservatives, stripping away essential nutrients, minerals, and vitamins.

We then question why our energy levels are low and why we catch every cold and infection that circulates in our area.

Just like any other activity in life, planning is essential for success. If you're dedicated, here are some tips to help you prepare for and enjoy improved health and fitness all year round.  

food delivery

Shake up your pantry

Stay strong; you don't need to stock up on bags of chips and cookies. If you feel hungry, you'll end up eating them. Choose foods that are whole grain and rich in vitamins and minerals. Consider nuts, whole grain bread, crackers, oranges, apples, cheese, and similar items. Research healthier alternatives at the market for the foods you desire. Instead of heavily processed nacho chips, opt for pita or plantain chips and be mindful of portion sizes.

meal prep

Plan your meals

Set aside time to prepare your meals, perhaps while listening to music or catching up on your DVR. Precut, preseason, prepack—you get the idea! Eliminate all the tedious or time-consuming steps at once. Then, during the busy week, simply take a premade casserole from the fridge and pop it in the oven. One of my young adult sons spends about 2 hours on Sunday pre-packing all his snacks and lunches for the week. He dislikes leaving the office for lunch due to traffic and wants to maintain his health in top condition.

Going for a walk

Get moving

Exercise is just as crucial as our diet. If you're not a fan of driving to the gym, look for ways to incorporate more movement into your daily life. Use the stairs, park farther away, or take a walk after dinner. If you're seeking something more enjoyable, options like cycling, swimming, and Pilates can keep you entertained. Hula hooping is a fun full-body activity that's also beneficial for your lymphatic system and mood. If you prefer relaxing on the couch, find a simple workout online and do it while watching a movie or your favorite TV show. By the time you're caught up with the Real Housewives, you'll have completed a workout without even noticing.

fast food

Prepare

Avoid being caught off guard, hungry, stressed, or emotional. Otherwise, that donut or double burger might win you over. Keep healthy snacks and bottled water nearby. I like to carry prepackaged almonds in my purse. They allow me to have something to munch on while I opt for a healthier choice that isn't from a drive-thru.

Be deliberate and start with small steps, as eating habits are often connected to our emotions and situations. Observe and pinpoint the times when you're feeling the lowest during the day, and develop a strategy to improve those eating habits.

 Good Health to You!