Small, Intentional Choices That Create Lifelong Wellness

Over the years, I’ve come to realize that true health doesn’t come from trendy diets or complicated protocols. It comes from doing the basics—really well. At Living Balance Wellness, I guide my clients back to the foundational habits that create sustainable, long-term wellness. These are simple, daily practices that fuel your energy, balance your mood, and build resilience from the inside out.

We don’t need more gimmicks—we need more grounding. So let me share the core nutrition strategies I use in my own life and in my practice. These are the principles that help people heal, stabilize, and thrive.

Start with Balance at Every Meal

One of the easiest ways to improve your health—without counting calories or obsessing over numbers—is to create balanced meals. For me, this means making sure every plate contains:

  • A clean protein

  • A healthy fat

  • A complex carbohydrate, preferably from vegetables or low-sugar fruits

This combination supports steady blood sugar, provides satiety, and delivers the macronutrients your body needs to function. When your meals are balanced, you avoid energy crashes, cravings, and the emotional rollercoaster that comes with nutrient imbalance.

Here’s a quick example of a balanced meal I might enjoy:

  • Grilled pasture-raised chicken

  • Roasted sweet potato with ghee

  • A large leafy green salad with avocado and olive oil

It’s colourful, satisfying, and deeply nourishing—and it doesn’t require perfection, just consistency.

Choose Organic and Whole Foods When Possible

I always recommend choosing organic foods whenever your budget allows. Organic produce is grown without synthetic pesticides, herbicides, or genetically modified seeds. This means less toxic burden on your body, better nutrient content, and more sustainable farming practices.

Here are my personal staples:

  • Organic leafy greens and cruciferous vegetables

  • Pasture-raised meats and eggs

  • Wild-caught fish

  • Organic berries and low-sugar fruits

  • Raw nuts, seeds, and cold-pressed oils

Remember: you don’t need to be perfect. Just prioritize organic for the most chemically sprayed items (like strawberries, spinach, and apples) and build from there.

Rethink Dairy: Focus on Raw and Fermented

Not all dairy is created equal. Pasteurized, low-fat milk is a far cry from the traditional dairy products our ancestors consumed. In my practice, I’ve seen how many people struggle with pasteurized dairy—it often causes inflammation, bloating, and congestion.

That’s why I encourage clients to choose raw, full-fat, or fermented dairy sources like:

  • Raw cheese

  • Full-fat kefir

  • Grass-fed butter or ghee

These options are rich in healthy fats, fat-soluble vitamins, and beneficial bacteria that support digestion and immunity.

Be Smart About Grains and Starches

Grains and starches are best enjoyed in moderation and in their most natural form. Many conventional grains are overly processed and stripped of their nutrients. Worse, they spike blood sugar and contribute to fatigue and weight gain.

Here’s what I recommend:

  • Limit white flour, white rice, and processed cereals

  • Choose sprouted, soaked, or cultured grains (like sourdough or sprouted oats), which are easier to digest and more nutrient-dense

  • Focus on root vegetables, squash, and ancient grains like quinoa, amaranth, or millet for variety

Your body responds beautifully when starches are enjoyed mindfully, rather than as the main event.

Use Natural Sweeteners—In Moderation

One of the fastest ways to restore balance in your body is to cut down on refined sugar. Sugar disrupts your metabolism, feeds harmful gut bacteria, and increases inflammation throughout your system.

But that doesn’t mean you have to give up sweetness entirely.

At Living Balance Wellness, I recommend using natural sweeteners in small amounts, such as:

  • Raw honey

  • Real maple syrup

  • Stevia leaf extract (not the bleached kind)

These are gentler on the body and, when used consciously, won’t throw your hormones or blood sugar off track.

Read the Labels—Know What You’re Eating

One of the simplest and most empowering habits you can adopt is becoming a label detective. If something is in a box or a jar, turn it over and read the ingredients—not just the nutrition facts.

Avoid foods with:

  • Hydrogenated or partially hydrogenated oils

  • Artificial colours and flavours

  • Preservatives like BHA or BHT

  • Ingredients you can’t pronounce or wouldn’t cook with at home

A good rule of thumb: if it has more than five ingredients, and you don’t recognize a few of them, put it back on the shelf.

Chew Slowly, Eat Mindfully, and Rotate Your Foods

Nutrition isn’t just about what you eat—it’s also about how you eat.

Try to:

  • Chew each bite thoroughly to support digestion and nutrient absorption

  • Eat without distractions—no screens, emails, or rushing between bites

  • Rotate your foods weekly to enhance variety and reduce sensitivity

Food rotation ensures your gut microbiome stays diverse and vibrant. Plus, it keeps your meals exciting and your body well-fed with a range of nutrients.

Small Shifts, Big Results

I can’t emphasize this enough: you don’t need to overhaul everything overnight. The most powerful changes happen when you commit to small, manageable steps and practice them regularly.

Start with one thing—maybe it’s replacing your usual bread with a sprouted version, or swapping canola oil for avocado oil. Then build from there. These habits add up, and over time, they form the foundation for lasting wellness.

Let’s Build a Nutrition Plan That Supports You

Every person’s body is different—and what works for one may not work for another. That’s why I offer personalized nutrition support at Living Balance Wellness, tailored to your needs, lifestyle, and health goals.

If you’re feeling overwhelmed or just don’t know where to start, I’d love to walk this journey with you. Whether you're managing a chronic condition or simply want more energy and clarity, I’ll help you create a nutrition plan that feels supportive, balanced, and doable.

Email me at livingbalance180@gmail.com to book your 1-on-1 session or ask any questions.
Let’s take the guesswork out of healthy eating—together.