How to Start your Journey to Better Health

Starting your journey to better health may seem like a huge undertaking. There is so much contradicting information out there, with lots of deceiving food options that are marketed as healthy. So many of us live our lives on the go, and we need fast options to satisfy our hunger. I get it! I also need fast options for meals in my busy life. But, it doesn't have to be hard. Below, I've laid out a few steps to make starting your journey a little easier.

1. Start slow

   I've learned what I know over years of research. It was not something that happened overnight. Make small adjustments a little at a time and stick with them to really see the changes they are making.

   
   

   For example, if you normally eat dessert after a meal, try fruit to satisfy that sugar craving.

   If you don't currently exercise, take a daily short walk after your meals to balance your blood sugar.

   If you get stressed throughout the day and want to learn to calm your nerves, but Yoga or meditation is too much for you, try simple breathing exercises throughout the day.

   
   

   These small changes will make a difference in the bigger picture and you may even start to learn more about yourself and your body.

   
   

   

   
   

2. Read labels and know what you are eating

   This is super important. When you grocery shop, whether online or in-store, always pick up the product and read it. Don't just look at the fabulous marketing these companies put out on the front of the package; read the label. To be honest, I used to care more about the calories in things than I did anything else. So when I say read the label, I want you to know what types of calories are in your food, but more importantly, I want you to know what ingredients are in your food.

   
   

   Lots of packaged foods are filled with preservatives and nasty junk, which is not only terrible for us but can lead to health consequences down the road. If you are unsure if something is bad, that is ok.

   
   

   Can you pronounce it?

   Is it something you've heard of before?

   Do you know what the ingredient is?

   Are there very few ingredients?

   
   

   If the answer is no to any of these questions, that's your sign to put the item back and look for something more nutritious.

   
   

   If you want to learn more, the EWG website is a great resource. Click here to see a list of common food chemicals. Another great resource is the Yuka App. It is free to use, and you just scan your food to find out more info on what's in it. Small disclaimer, I have scanned a few items that show a "good" rating, that I still wouldn't eat, so get familiar with ingredients from the EWG site if you are interested.

   
   
   
   
   
   

   

   
   
   
   

3. When in doubt, eat whole foods

   What does this mean? Well, it doesn't mean you can only eat items from the Whole Foods grocery store (many of their items aren't "healthy" either). This means eating foods that God and nature have provided to us. There are many options from which you can make meals. Animal options such as pasture-raised chicken and eggs, wild-caught fish, 100% grass-fed beef, and wild venison. Fruit and vegetable options. Legumes and grains (if your body likes and can tolerate these types of foods). Herbs, spices, and oils like Olive Oil, Coconut Oil, Avocado Oil, and Ghee. Nuts and seeds like pumpkin, walnuts, almonds, and more. There are lots of meals you can make from these food groups.

   

   
   

4. Prepare meals ahead of time to save you time during the week

   One of the challenges we used to face was being in the office, hungry, with little to no options for healthy food around us to choose from. We finally chose a day of the week when we could set aside a few hours to plan and start meal prepping. We like to do this on Sundays. We cook all our meats (normally grass-fed beef and chicken), roast or air fry our veggies, boil eggs, make egg muffins and snack packs, section out our fruits, and add all items to containers. This makes things so much easier to pack up and eat on the go at work when we are hungry. Need help meal prepping? Click here for a free guide.

   
   

   Here are some examples we use for main meals and snacks:

   • Hamburger bowl with grass-fed beef, potatoes, spring mix, and Dijon mustard

   • Chicken, or wild-caught fish, with spring mix, sweet potatoes, pumpkin seeds, walnuts, feta, and blueberries with homemade honey mustard on the side

   • Grass-fed beef, rice, and broccoli

   • Boiled egg with celery, peanut butter, and a little fruit

   • Protein shake with protein, milk or water, chia seeds, flaxseed, and a few slices of frozen banana

   • Greek yogurt bowl with a little bit of honey, nuts, and fruit

   • Homemade hummus and veggies

   • Tuna salad (Safe Catch Tuna, Dijon, Primal Kitchen Mayo, and celery/celery salt) with veggies or Mary's crackers

   • Homemade trail mix with nuts, pumpkin seeds, no-sugar-added dried fruit, cacao chips, and cinnamon

   
   
   
   

   

   
   

5. Don't be so hard on yourself

   This is a process, and it will take time. If you fall one day, get back up and do better the next. Make small changes as you go. If you are just starting, work on revamping your pantry and fridge. When you get your groceries the next go around, opt for better swaps of some of your current go-to items. Check out our grocery staples list here. Don't give up if you make a small mistake or don't hit the goals you wanted. Keep chipping away at your goals, and if you stick with it, you can make lasting changes.