Before reading this post, please remember that I am not a health professional. I am blogging about my own experience and what has worked specifically for me. For concerns about your own health and diet, please contact your physician or dietician for specific advice.
Many times a reader will email me the same question: “How in the world do you do it?”
“IT” meaning – live a healthy lifestyle. How do I regularly exercise, eat well, and continue my other daily activities when life gets so busy?
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I, like many people out there, have tried many different lifestyles in the past. I did not eat well growing up, and I know my mom has told me on more than one occasion how she wishes she fed us whole foods instead of prepackaged meals growing up. However, in the 90’s, it was all the rage – everyone was doing it. So, we did it too.
Fast food was a staple in my house as well. We frequented Wendy’s, McDonald’s, Burger King – you get the picture. In fact, growing up we went out to eat for dinner about five out of seven nights of the week. Not all fast food restaurants – but places like Chili’s, Olive Garden, etc. Not the exact perfect picture of health.
In high school, I was probably 10-15 pounds overweight, but I was also an athlete. Knowing this, I can’t even imagine the turmoil I was putting my body through each and every day by putting refined, overly processed junk into my body. I even did a Weight Watchers program with my mom when I was a junior in high school. I lost about 15 pounds, but low and behold, the weight slid right back on just as easily as it had come off. I don’t want to bash any weight loss programs in general, but what I’ve seen from all of them are the same:
They don’t focus on whole, natural foods.
They don’t have their participants eating enough calories.
They don’t show their customers how to eat “normally”.
They view their program as a diet.
I will be the first one to tell you I don’t believe in diets. I just don’t. After having done many “diets” in my day, I finally came to the point where I realized that diets don’t work. Cutting calories below the standard 1800-2000 calorie mark might work for a while, but eventually your body will end up storing its resources (ie: fat) because you aren’t fueling it enough.
So how does one do “it”?
One step at a time.
Slowly.
Inch by inch.
I didn’t wake up one morning and decide TODAY will be the day that I completely change my life around. I’m going to stop eating x,y. and z for good Life doesn’t work that way.
First, I decided that I was going to change my lifestyle for ME. In reality, that’s the biggest step ever. Eating healthfully for any other reason but yourself will not motivate you or keep you going very long.
Secondly, I educated myself. What are the best foods out there that will fuel my body? What foods are going to work against my body in the long run? I did a lot of trial and error. I don’t necessarily have any food “rules” – because let’s face it – that just makes eating seem boring and lame most of the time. There are foods that I avoid, however, based on nutritional research and the way my body feels when I eat them. Typically, I avoid the following:
- white sugar
- bleached, enriched flours (of course = gluten intolerance!)
- dairy (natural inflammatory)
- corn products (corn intolerance – but most corn is GMO anyways)
- high fructose corn syrup (also falls under the corn category but definitely deserves its own bullet point)
- artificial sweeteners or ingredients
Does that mean I always follow that? Absolutely not. There are times where I’ll eat potato chips that have been made with corn oil (yes, potato chips!!!). There are times (okay daily occurrences) where I chew 4-5 pieces of gum made with aspartame. Expecting yourself to follow this “perfect healthy lifestyle” 100% of the time is not feasible. I don’t beat myself up if I eat something I “shouldn’t” – food is meant to be enjoyed, so if you really want that dessert – just do it!
People tend to go extremist when dealing with dietary changes and lifestyle changes. Don’t try to do it all overnight. Look at this change as one meal at a time. If you remember my “dream jar” post – little things add up to something big. Changing your dietary lifestyle could be just that.
What I found works best for me is focusing on whole, unprocessed, organic (when I can!) foods. This means grocery shopping each week. This means making a meal plan during busy weeks. This means maybe cutting out an hour of something else each day because you have to cook. In the long run, it’s worth it. It’s worth knowing you are putting healthy and natural foods into your (and your family’s) body each day.
Stay tuned for how I do “it” – exercising style!
Question: How do you do “it” in terms of eating healthfully? What do you find motivates you the most?
PS: Go check out my post over @ Simply Life on using cookbooks with dietary restrictions!
{ 81 comments… read them below or add one }
I am definitely still learning when it comes to eating healthfully but I’m so glad that I’m continuing to move in that direction! Some of the things I try to do are: eat whole grains, up my intake of vegetables and fruits, eat the things that make me feel good and energized, and not depriving myself- but also not over-indulging. I’ve also found that when I try to eat healthy foods for the purpose of being skinny or looking better- then I hate it. When I started focusing on eating healthfully because of how good it is for my body then I’ve definitely come to enjoy and love it more! Great post
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It’s all about a continuing journey! You’ll get there soon!
The feeling I get after eating healthy foods is what motivates me. I don’t feel over stuffed, uncomfortable, greasy I feel energized and happy. I keep these feelings in mind when making my food choices and it helps steer me in the right direction!
Great post, Chelsey. Like you, my healthy lifestyle didn’t come all at once. It’s been an ongoing journey. Educating myself has been a huge part of the process.
Cutting out processed foods hasn’t been very difficult. I never thought they tasted as good as fresh food! For me, it’s more about finding the time to prepare meals while taking care of two children. When my husband is around, it’s easy — make him do it! When it’s just me, it’s tough, and that’s when the chicken nuggets come out. But I guess I just do what I can , when I can. Plus keep my fridge stocked with fresh food, so that we can reach in at any time and grab a healthy snack.
That was opposite for me! I lived on processed foods! But I can definitely see how hard it would be with two young kids. I know I live in a dream world, but I would love not to give my kids “kid food” someday.
You are so insightful Ms Chelsey! What would we do without you? (wait, I don’t want to know. Cancel that…) How do I do it: one day at a time. There are days where I give in and eat exactly what I’m craving, but I’m still feeling guilty about eating it. That is something I’m working through. In time…. Till then, I’ll just keep doin’ what I do. Working at it.
One thing I would love to share with you – if you’re going to indulge, do it and feel GOOD about i! That’s how I work through days/meals that aren’t necessarily normal! One meal won’t make or break me.
I love your philosophy and I follow one very similar. If I want a frozen yogurt I will have it but for the most part I try to eat clean whole foods as much as possible.
How do I do ‘it’? One choice at a time. And of course, I am never perfect…what would be the fun in that?
That would be no fun!!!
Hi Chelsey,
I really enjoyed reading this post. It’s very inspirational! I agree with trying to do what is best for your body. I absolutely HATE watching people “diet” because it is so unnatural for your body. A lot of the times, people will eat only half their recommended amount of calories per day, but when they DO eat…they eat crap! It’s so terrible!
<3 Allison
I definitely fell into that trap before – eating 100 calorie packs, low cal, low fat – not as good as the real thing!!
I love this post Chelsey! There are some days where I give in and eat whatever I want but otherwise I enjoy eating fresh, whole foods and I enjoy how good I feel when I eat that way. If I am not busy, I have no problem taking an hour or so to make a great meal. I think it is fun!
I do too! When I need to destress, I go to the kitchen!
Great post!
I think doing “it” for me in terms of healthy eating is just taking time to meal plan, grocery shop, COOK, and educate myself on good foods for my body. I’m most motivated by how good it feels to fuel my body in the proper way!
Great perspective on this Chelsey. Healthy eating is a way of life, not a restriction of any kind. At least it should be. Since losing all of my weight, I still struggle with NOT feeling guilty after indulging in a meal. For example, we went out to eat tonight and I REALLY enjoyed it: appetizer, meal, dessert, some of my husband’s dessert….it was sooo good! But on the way home, I started feeling guilty about it: “Oh I shouldn’t have done that. I’ve just erased all of my hard workouts this week…” Blah blah blah. It’s really frustrating, but I’m still learning how to live comfortably with that balance. So your post came at the perfect time. We just got home and I sat down at my computer. Great timing
I’m so glad you got this post at the right time. Seriously, it’s kind of freaky how that happens with a lot of readers when I write posts! Just always remember that you don’t ALWAYS eat like that – it will never make/break you!
Great post! I especially like your comment on how food is meant to be enjoyed. I agree! Michael Pollan makes a huge deal of this in “In Defense of Food”, which I’m currently reading. Looking forward to the fitness post!
I Love “In defense of food”. That book, as well as Eating Animals, gave me the perspective I have today!
Great topic- I’ve actually never gone on a “diet” in my life and I’ve maintained a pretty stable weight since high school. Although I did not eat very healthy growing up (or thought I was when I was choosing the “fish” sandwich at McDonalds over chicken) I’ve always tried to be healthy, active and balanced – what that has looked like has changed dramatically over the years but it’s always worked for me!
You mean the fried “fish” sandwich is better than the fried “chicken” sandwich? If I only we would have known!
Inch by inch is exactly right! Making one or two small change a week what has really helped me, and doesn’t set me up for failure!
I used to be motivated by losing weight…therefore nothing ever worked. Now that I am doing “it” for myself, I feel amazing. I do believe in indulging…like a lot…but its all about moderation!
Thank you for this post…you are truly an inspiration!
Once again, I love your post! I completely agree that living a healthy lifestyle does NOT happen overnight. My journey began in college and is still continuing today. I think one of the biggest motivators for me is how eating well makes me feel. I never feel bloated, weighted down, or sluggish after eating a well-balanced meal. Also, I struggled with eating a certain number of calories each day – it’s definitely a mental thing! I am now eating more than I ever have (as far as calories) and I know my body is thanking me for fueling it properly!!! I feel (and look) healthier and stronger than I ever have. One meal at a time, one transformed recipe at a time – it’s the thing that has worked for me!
AWESOME comment Natalie! So glad you are focusing on how your body feels instead of a number!
Love this Chelsey! And I agree healthy living really is learned one step at a time! Its an everyday challenge but SO rewarding!
I’m not even sure how to explain it! It’s totally a lifestyle thing. I just love the way fresh and whole foods make me feel, mentally and physically! Overly processed high fat/high sugar foods just simply do not compare.
I also have to add watching documentaries or reading pretty much anything by Michael Pollan oftentimes has a profound effect on how individuals choose to eat. Being educated is a huge part of making healthy choices!
Awesome post!!
Michael Pollan’s In Defense of Food definitely helped shape my mentality that I have today!
Nicely put Chelsey! I have to agree with you 100%! The healthy lifestyle that I follow now has been evolving over a period of several years, all while learning about how certain foods work for me, how my body responds to them, and discovering new foods as well.
I think it’s hard for a lot of people to get their heads around it (my family specifically) because they just see everything as black and white. They see what I eat and they see what they eat and they think it’s just too hard, or too weird, or whatever. But what they didn’t see was how it all built up to this point. I mean, they didn’t look at me weird when I gave up white bread. They didn’t even think I was funny for eating salads everyday….but whip out a container of nutritional yeast and some quinoa and everyone starts looking at me like I’m an alien! Haha! Heck, a year ago, I didn’t even know what half the foods where that I now consider “staples”! It all comes in time. One change leads to another, which leads to another…
Like you said, you have to want it for yourself…for the way it makes you feel. That’s all the motivation that I need!
While I read this post, I found myself wishing I could have the determination to cut out things like white sugar and dairy, too. But I needed to remind myself that attempting to eat healthy most of the time is how I eat healthy. It’s also hard when I am still at my parents house or living on campus, so I am excited for when I have free reign over my kitchen. As you said, I can’t beat myself up! I have white bread at my boyfriend’s house when his father makes me breakfast. I guess I try to do what I can without being crazy about it. The last thing I need is to be anal about food again! Anyway, sorry about the novel, this was more for me than for you! haha.
Exactly – you have to do what works for you and find balance!
Great post, Chelsey. Having worked at many “diet centers” before deciding to become a Holistic Nutritionist, I can tell you that you’re bang on. Although there are other programs that are slightly better than others (LA weight loss is far superior to so many other programs out there) there are common issues with all of them, which you’ve listed. I think the BIGGEST one is: not teaching people how to eat properly.
Eating right is a lifestyle change, not something you do until you’ve lost the weight. It’s about changing your life! Once I realized that, I was quick to jump at studying nutrition and helping people come to that same realization. Guh, I love my job!
Great post, Chelsey! Sounds like we had pretty similar eating histories – I ate really healthy as a little kid, but I went absolutely buck wild for processed and fast foods when I hit my teens. My decision to eat healthier was actually motivated by my ED at first, so I kind of went from junk food to all healthy food overnight… NOT a healthy way to do it. Now I try to maintain a balance between food that’s good for my body, and food that’s good for my mind. I love eating healthy, because I love how it makes my body feel, but I also need the occasional indulgence to put a big smile on my face
I could not agree with you on this more! I feel the exact same way. Living healthy just becomes easy when you stop trying to act healthy and just be healthy.
Do what you know is best and right for you and also do the things that makes your body feel the best. That is my entire philosophy.
It’s so wonderful that you admit that you aren’t perfect. I feel that sometimes readers just see the healthy recipes and workouts and think they are falling short. I love your honesty and your tips. Those are great things to avoid; I am going to try to stop eating dairy because I think it’s giving me digestive issues. We will see!
Thank you – and believe me, I’m far from perfect!
I agree with everything you said. In some regards I feel like Weight Watchers really confused me…points? How can I eat normally. I’m glad others feel the same!
I do it because it makes me feel so good! Some people are like “Uh – eating healthy is so boring” Um, are you joking? Eating processed food, tons of sugar and fat is boring. It MAKES me boring anyway. If I eat poorly (read: for days, not one meal), I feel like I turn into a slug. So, just the pure feeling I get from eating healthfully is all the motivation I need
love this post!! I DEFS TRY to avoid those things too! i do it becuz it makes me FEEL good.. iv learnt from experience what works and what doesnt!
Actually weight watchers has revamped their program and is more geared towards healthy eating, not dieting. The setup is that fruits and vegetables are “free” and whole grains are highly encouraged–points are now calculated based on calories, fats, proteins, carbs and fiber in the food. They did this so members would get into the habit of more clean eating with the “free” fruits and vegetables throughout the day. They have daily requirements to meet for fruits, vegs, oils, dairy. I think weight watchers is fantastic and has helped both myself and many others lose weight and keep it off. No I’m not at my goal weight yet, but that’s because of my own laziness when it comes to working out.
I think the thing that’s helped me the most is trial & error. When I eat really crappy foods I make a note of how icky I feel, and when I eat well I make a note of how great I feel. Working out is definitely a struggle, but finding something I love (yoga) has helped me get excited about exercise. I am the farthest from perfect, but I really think the only way to have a healthy lifestyle is to want it for yourself.
Woops I realized I made a typo. WW points no longer uses calorie info – only fats, carbs, protein, fiber. That way empty calories like those 100 cal packs of cookies aren’t a little 1 or 2 points anymore–some jumped to double that or more. This change encourages the members to think carefully about their choices and (hopefully) stick to the more clean foods with better points/volume/fullness–and the zero point fruits and veggies.
My biggest motivator is how much BETTER I feel when I’m leading a healthy lifestyle
I’m still learning, but my story is very similar to yours. i’m pushing myself every day to avoid falling into diet traps.
I totally agree with you- 100%! I tend to forgo other “luxuries” so that I can afford fresh and organic produce. I definitely make meal plans when I can and since February, I’ve been avoiding all refined flours, cereals and sugars. I am feeling a million times better and would never go back to eating that way again!
I love your approach to healthy eating! What motivates me to eat healthy is how much better I feel when I fuel my body with whole, unprocessed foods. I have more energy, and my mood is better too!
This is such a great post! For me healthy eating is all about balance. It is a lifestyle and NO ONE can live and function on 1,000 calories or less a day as most diets recommend. Believe me I tried! I try to make good food choices most of the time and my allergies and dietary restrictions have taught me a lot about fueling my body and what makes me feel best, and also have introduced me to lots of alternative ingredients and made me a more creative cook.
LOVED your guest post today. And loved this post too! I completely agree with your philosophy. I do “it” by focusing on whole foods – whole grains, fruits, veggies, healthy fats and lean proteins. But also by making sure I indulge here and there too. The key for it to me is making manageable, long-term changes that I know I can stick to. I know I could never NOT eat sweets again so instead I just find a way to incorporate them in in a balanced way
What motivates me if knowing how much better I *feel* when I eat well. When I have a few solid days of whole, unprocessed foods, I feel so great!
My biggest pet peeve is when people ask me HOW I do it, and then exclaim that they would never be able to. They never have enough time, energy, or money. But the truth is, it is so simple. It almost seems like more effort to buy and/or wait for processed food! But in all reality, doing “it” is such a natural thing for me. It took a lot of hard work in the beginning, but after that it’s smooth sailing. What my recommendation is, is make small switches. Don’t get the fried, get the baked or grilled. Don’t eat processed carbs — get whole wheat instead. BUT I do occasionally have the sugary treat (or potato chips) because hey, I feel like it. Occasionally I’ll have a diet coke/diet dr pepper or chew gum with aspartame. Big deal. I like to think that I have some spontaneity!
great post and well said about diets. we actually do not like that word, but prefer lifestyle. It took us years to get where we are today with our eats and exercise, and we still continue change as our bodies change. Everyone has to find what balance works, and filling your life with wholesome food always helps too
AMEN on the “d” word – I’m all about saying “it’s a lifestyle change” instead!
Love your list of “avoidances”..they are pretty similar to mine! I avoid white flour/sugar as much as possible, but it’s not going to hurt me if I have it every once in a while–like last night, I had pizza that my grandparents were raving about and brought over for dinner..how could I NOT have some?! And the sun still rose today
you and i both do “it” pretty well… lol (I had to say it)
The things that motivate me the most to keep up a healthy lifestyle? The way I look and feel when I do. When eating healthy foods (for the most part), exercising regularly and getting enough sleep I feel amazing and vibrant. My mood is stable, my energy levels high, my skin clear, and so much more. However, when I stray (like now) I feel and look like crap.
Thanks for sharing your insights and what’s worked for you! I’m in the process of solidifying healthy changes into a lifestyle that I don’t even have to think about, but at times it can be really difficult. For example, despite what I’ve read (such as Gary Taubes “Good Calories, Bad Calories” and Pollan’s “In Defense of Food”) I have a VERY hard time accepting that dietary fat is good for me when I’m trying to lose weight. I know that carbohydrates control insulin controls fat, but I still can’t get over the fact that fat contains twice as many calories/gram as carbs and protein. I’m researching all that I can, but so much of my findings contradict each other. I’m trying to do as you said and take it one day and one meal at a time!
I think everyone has a denotation when it comes to “fats” – because we all associate the word fat with being overweight. Dietary fat is just like any other nutrient – you NEED it for a healthy functioning body!
I didn’t have a choice on my end! I was all out of options, and the Doctor’s were all out of suggestions! I was loosing weight extremely fast. My low was 90 something pounds and I am 5/7. I am talking about Scary skinny! It hurt to even sit because I had no “cushion”. Out of desperation I was given a phone number of a lady that dealt in nutrition. After cutting out ALL processed food, gluten and eating TONS of veggies I gained 30 pounds in 3 months. I finally went to a (holistic) Dr. who told me my stomach was not processing the foods I was eating and I was also not absorbing what I was eating. I’m still having some absorption issues, but I have been maintaining my weight. As for my short version advice- #1 Don’t wait until you have some serious medical issue to start changing your diet. #2 Eat 80/20 for good health. 80 percent veggies 20 percent other whole foods. #3 There is ALWAYS a substitution. That hot cocoa I used to drink by the ton (Unsweetened Vanilla hemp milk and carob powder) The mac and cheese I had when I was little, before my lactose-gluten free self happened (Brown Rice Spirals and Goat Cheese with spices) Check online and other great blogs like Chelsey’s for awesome recipes… It is certainly a lifestyle change. Happy Lifestyling =D
Wow! Your body has gone through quite a difficult journey! Glad you’re feeling better!
Diet in my vocabulary is “what I eat”. As in, my daily diet. It isn’t a thing I “go on”. I’m motivated by how food makes me feel and my love of making it. I never realize that I spend more time cooking and making food than normal utnil I get around my family. They are always shocked that I will spend 20 min putting together my meals. And why not? Other people spend that time sitting in front of a tv!
Great post and points. I raise an eyebrow when people say “I’m going on a diet” they don’t exist-it’s a change of lifestyle. I was never fat or unhealthy, but two years ago I did like you and decided to take eating into a healthier way. I cut out processed foods, fast food, white sugars etc and made my diet focused on plenty of veggies, fruits, whole grains, protein and dairy supplement. I feel amazing and love it.
I am with you on cutting out the processed foods. They make me feel tired and sluggish! I am trying to incorperate more veggies and whole grains. I also try to eat less meat protein and more plant-based protein. I really loved this post
AWESOME post!! SO with you here, especially on your diet outlook! I dieted a lot when I was younger, and it definitely didn’t teach me how to eat properly! Now I just eat the things I LOVE- lots of veggies and whole foods, and treats too!
This post was perfect for today..I am in SUCH a rut and struggling with consistent healthful eating. Thanks for sharing:)
I love this post! Great take on not a diet…but a healthy lifestyle!!!!
great post, and great tips! it’s so easy to get overwhelmed at first when you think of all the things you COULD do better, but it’s about all those small changes over time. They really add up.
I am with you on that! Baby steps. Well… Healthier Baby Steps.
It’s not about having a perfect diet, just a healthy one that works for you.
I do it just like you. No surprise there, huh?
Little changes, consistently learning, and listening to my body. PS – I cannot stand how weight loss programs ALWAYS seem to have their people eat SO little.
I have much the same philosophies as you! I hate diets and just started educating myself about healthy eating by becoming a dietitian! I too enjoy WHOLE, organic foods vs “Fake” foods!
Great post. How I “do it” is very similar to your approach. I avoid the same foods as you do and just try and keep in mind that I’m not going to be perfect and if I get a little off track I can always start over tomorrow. Add in frequent exercise and I’m feeling my best!
Great post with great advice! =)
I eat healthy, but I don’t deprive myself of treats or indulgences. I don’t need cheese on every sandwich. I don’t need chips on the side. I do need chocolate sometimes
Small changes add up to big results.
This is such a great post, Chels! I 100% agree that you have to do it for you. Not just because you want others to think you look good, but because YOU want to FEEL good. Also, being educated really helps. Once I knew what kind of crap I was putting into my body before, it was really easy to cut it out of my diet and have no desire to eat it again. I’ve seen so many close friends and family members try to do a lifestyle overhaul and end up relapsing a week later. It’s all about the baby steps. Cooking dinner once a week for yourself is a great start. It won’t all come at once.
I think WF carries naturally sweetened gum if you want to try it. I used to be totally addicted to gum (like, a new piece every hour or so or else I’d DIE) but now I don’t ever chew it. I decided that it’s not worth it for me to chew gum, because I’d rather spend that money on some blueberries or a new pair of shoes… both of which I want (or, because I have a flair for the dramatic, NEED) right now.
I find organisation really is the key – it’s so important to have fresh fruit and veg in the house, and a few sweet things for when the cravings hit! Batch cooking is always a winner too so the freezer’s full during crazy weeks!
When I read how other people who I think really exemplify healthy eating (like you
), I get so stinkin’ proud of myself because I eat the same way. Sometimes, those M&M’s that I dig make me forget that I eat well otherwise, so you encourage me there! 
My fave part of this post is that you mentioned that you research your foods so you can know what you’re putting into your body and what’s good for ya’ — I do this too and when I share this with folks, I sometimes get the one-eyed stink eye. It ain’t pretty. But hey, when you know better, you [hopefully] do better, right?!
It’s funny though…once you start eating healthy, you don’t want to eat the other stuff…and I thought that was all false, until I started doing “it.” Before when I was starving (and obviously not fueling my body as often as I should) I would rush to eat whatever was available, which meant not-so-good for you items, but now, even if I am hungry, I put in the time and make something wholesome. And honestly…it’s almost always worth the wait!
Aah what a good post!
I agree that education is key. I do ‘it’ so effortlessly now, I don’t even need to think about eating healthily anymore, it just happens. I know the effects of the things I avoid, I know they make me feel and what happens to my body if I have them, and I truly just don’t want that stuff anymore. Like you, I try and avoid artificial sweeteners, animal products and too much processed stuff, but I still make room for the occasional diet pepsi :-p
I think it’s especially important for people starting a healthy eating journey to not be TOO militant about it – treats should be allowed too
I think it’s just a habit thing- once you get used to it, it’s super easy!!! I’ve learned to just listen to my body and eat what it wants, which is usually healthy.
I like this post and think about it the same way. I avoid processed food and white grain prodcuts. I just try to eat whole foods and as many fruits and veggies and beans as I can
But there’s definitely a bunch of other stuff in there too! It’s definitely not all or nothing.
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