Nutrition Changes That Supported My Wellness Journey in 2024

Since publishing "Reflections on Health & Wellness: A Year in Review" I've continued to make changes to my eating habits—a journey I'm both proud of and open to share.

For context, I am in my 40's. I don't have any preexisting conditions that would limit my ability to adjust my eating habits, nor do I have severe food allergies to worry about. While I’m speaking from personal experience, I want to emphasize that I would never advise anyone to follow my nutritional approach exactly. Instead, I hope to offer ideas as you navigate your own wellness and nutritional milestones and goals. For me, building a better understanding and relationship with food—especially during times of stress and anxiety—has been key to making these changes. Every year, I feel like I get closer to where I want to be.

Photo by mali maeder

Let's Talk About Sugar

First, I realized that one area I could work on was cutting back on sugar. I noticed that when I was stressed or feeling anxious, my go-to response was to reach for something sweet. While it may have given me a temporary mood boost, the long-term effects of this cycle weren’t good for me.

Here’s one strategy I use to help curb my sugar go-to habit.

Drinking water and following up with either fruit, Greek yogurt with honey, or a smoothie with fruit and a little protein helped curb the initial craving. Sometimes, that was all I needed. Other times, when I still felt unsatisfied, I was able to better portion the sweet treat instead of indulging fully, allowing me to move on without overindulging.

Photo by Lisa Fotios

Let's Talk About Hydration

I’ve come a long way, but before, I struggled severely with proper hydration. Recently, I learned that while water is the ideal source of hydration, I shouldn’t discount the servings of water found in drinks like my coffee (black is my preference now), tea, infused waters, smoothies, sparkling water as well as a small amount of dairy. Recognizing these as hydration sources made staying hydrated much more attainable for me.

Here's my current go-to strategy that helps me remember to hydrate.

I keep a cup of water on my nightstand at night and start my morning with at least one cup of water. Throughout the day, I average 2 to 4 cups and mix in other hydration options based on how I’m feeling—smoothies, tea, or infused water. This balance works well for me.

Photo by Lisa Fotios

Let's Talk About Smoothies

Resurrecting my love for smoothies has been one of the most impactful additions to my nutritional wellness this year. Recently, I’ve developed a variety of smoothie recipes tailored for morning, afternoon, and evening options. These smoothies help supplement my meals or serve as a nutritious addition alongside them.

Here's how I've created recipes that work for my needs.

Using an AI chat prompt with all my ingredient lists on hand, I created several smoothie options to support my needs throughout the day: mornings for energy, afternoons for inflammation reduction, and evenings for relaxation. From there, I alternate recipes based on the time of day and my ingredient preferences.

Photo by Barbara G

Let's Talk About Snacks and Meals

When it comes to snacks, I had to recognize that if I wasn’t careful, they could make or break my progress. These were the times when I was most prone to reach for options with an overabundance of salt or sugar. For my body type and metabolism, frequent meals or small snacks make a big difference in maintaining my energy levels. Since my snacks can easily transition into small meals, it became important to balance them out properly.

Here's how I balance snacks and meals throughout the day.

To keep my meals and snacks balanced, I focus on pairing salty and sweet options carefully. By doing this, I avoid overwhelming my system with too much salt or sugar at any given time. For example, if I have eggs, toast, and coffee for breakfast, I might add a bit of date sugar to the coffee or skip the coffee altogether in favor of a smoothie. On the other hand, if I choose a sweeter breakfast like a muffin, I keep my coffee simple and black to maintain balance.

I use this approach throughout the day with all my meals and snacks, ensuring that I maintain an even balance between salty and sweet flavors to support my overall energy and nutrition.

Photo by On Shot

Let's Talk About Alcohol Consumption

Over a year ago, I spontaneously stopped buying wine for my home. It wasn’t a planned decision, but rather a natural shift that happened as I prioritized healthy eating habits and budgeting. Now, if I do have alcohol, it’s usually reserved for special occasions or when I go out—about once a month, on average. I found that I no longer needed alcohol readily available at home, and this change has felt like a significant victory. Let’s face it, alcohol isn’t great for the body, especially when consumed frequently, so not having it in my daily routine has been an unexpected, but positive, shift in my overall wellness.

This is only my second year on this wellness journey, and I know things will likely continue to evolve. Keeping it simple has been key for me right now, and I look forward to seeing how these habits develop and support me in the years to come.

Recipes You Might Enjoy:

• Make A Ginger Lemon & Honey Immunity Shot
• Macadamia Nut Milk French Toast
• Delicious Tortilla Quick Wrap: Transforming Leftovers into a Flavorful Meal

Here are some actions you can take next:

• I encourage you to check out the Simple Living, Creativity, and Community pages, where you can find ideas and resources I'm exploring.
• I'd love to have you learn more about and sign up for my newsletter email list that will relaunch in 2025.
• Stop by my YouTube channel @creativelifebynherie where I share life, creativity and intuitive tips connected to a thriving creative journey.
• If you need to get in touch with me, just follow the instructions on the contact page.

Are there any points I've shared that resonate with you? What areas of your wellness and nutritional journey are you planning to focus on in the coming year?