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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

These Tips Will Help Make A Healthy Lifestyle Fun & Sustainable

 

It’s normal to feel daunted when making healthy changes…

Many of my nutritional therapy clients have felt this way. Not only do they worry they will have to grieve the loss of so many things they used to love, but they also feel concerned that the changes made soon won’t be sustainable, and they’ll go right back to where they started.

A decade ago, when I first began my own health journey, I felt the same way. But as the healthy changes I made became integrated into my lifestyle, I discovered that life could still be fun, spontaneous, and balanced. 

And to be honest, if your health routine is stressing you out or making you unhappy, this is actually counterproductive. Stress sets off a cascade of physiological changes that negatively impact your health over time, increasing the risk of cardiovascular disease, depression, headaches, fatigue, poor concentration, digestive issues, and insomnia.

This being said, finding your balance, flow and FUN is essential to the sustainability of your health!

Did you know having fun even has health benefits? For instance:

 

  • Reduced cortisol levels

  • Increased serotonin levels

  • Boosted energy

  • Enhanced connection with others

  • Better sleep

 

 

 

Tips for making a healthy lifestyle fun & sustainable

 

1. Don’t make healthy changes alone!

 

 

Sharing a common health goal with friends or family members not only helps to keep it fun, but research also shows that healthy lifestyle changes are more effective when we have community support. [1] [2]

Having outside support can also help keep us accountable and on track. Choose people you know you can reach out to when you’re struggling or need a little extra motivation and promise to do the same in return. 

 

 

2. Skip counting calories!

 

 

Counting calories and living by calculations can quickly lead to anxiety and restricted eating - definitely not fun!

I prefer a focus on eating healthy for nourishment instead of numbers. Paying attention to the quality of the food you’re getting in as well as balancing meals with protein, healthy fats and fiber for stable blood sugar levels, is a much more important focus for achieving vibrant, sustainable health. 

Find creative ways to make your favorite foods healthier!

 

 

3. Find creative ways to make your favorite foods healthier

 

 

Do you love brownies? Pancakes? Chocolate? No problem! Now, there are so many meals and healthy snack recipes you can try that include swaps for healthier ingredients. 

Healthy eating habits don't mean you have to give up on the foods you love; instead, see it as an opportunity to allow your CREATIVITY to flow in the kitchen. 

There can be incredible satisfaction in making a healthy food choice that you know will both nourish you and bring you joy. 

Check out our recipe section here for some meal inspiration!

 

 

4. Don’t take it all too seriously - still allow room for spontaneity!

 

 

Life is about balance, not about beating yourself up for not being “good enough” on your health journey. Abiding by a few routines and rules can help to keep you on track in the long run, but it’s essential to allow yourself to be spontaneous and still partake in things that bring you joy for the sake of your mental health.

What matters the most is how you’re living the majority of the time, not all of the time. So if having a few indulgences a week is what helps you maintain balance and stay on track the rest of the time, then go ahead!

Hide veggies in creative ways!

 

 

5. Hide veggies in creative ways!

 

 

If you want to start transforming your health, it’s time to get more veggies in. Vegetables are a powerhouse of antioxidants, vitamins, minerals, fiber, and incredible phytochemicals. They are a non-negotiable corner stone to a healthy diet.

I usually recommend that people start off with getting at least 4-5 servings a day and work their way up from there, but if you’re not a fan of veggies, here are some tips and tricks I’d recommend to start sneaking some more servings into a meal:

 

  • Add a vegetable to your smoothie

Green smoothies, in particular, are perfect for hiding leafy greens like spinach, kale, arugula, or celery amongst some fresh fruit and a healthy fat like almond butter or flax seeds. You can try out a great Super Greens smoothie recipe here.

You can also freeze veggies like chopped zucchini, cauliflower, or sweet potato, which, when blended into smoothies, add a nice chill and creamy texture!

 

  • Add chopped veggies to guacamole

Finely diced bell peppers, onions, garlic, tomatoes, or cucumber can easily be hidden in a tasty dip like guacamole for an extra nutritional boost!

 

  • Add extra veggies to sauces

Pasta sauces are the perfect way to increase your vegetable intake. You can try adding in some finely chopped carrots, onions, and leafy greens, or you can even puree root vegetables like sweet potatoes, butternut, turnip, or yams and stir them in for a super creamy sauce. 

 

 

6. Choose fun forms of physical activity!

 

 

We all know that physical activity is non-negotiable when it comes to implementing a healthy lifestyle. Still, setting up an exercise routine can be challenging if you feel like you’re forcing yourself to do certain activities. So, instead of fighting with yourself to hit the gym or go for a run if that’s not what you enjoy, how about trying:

  • Dancing

  • Jumping on a trampoline

  • Taking a walk or run somewhere you love, e.g. the beach, forest, or mountain

  • Rock climbing

  • Surfing or swimming

  • Martial arts

  • Rollerblading or roller skating

Doing an exercise you enjoy will not only get those endorphins flowing but will also help to ensure exercise becomes a healthy habit so that you can reap the benefits and see results!

According to the CDC, the physical activity guidelines state that Americans should be getting at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous physical activity per week. [3]

 

 

7. Try gummy supplements

 

 

We all need a little bit of sweetness in our lives, right? Gummy supplements can provide that sweet little burst of joy, making healthy eating fun while also delivering amazing, health-boosting benefits so that you look forward to taking your supplements on time every day.

At NutriRise, we have a wide range of top-quality gummies, all made with vegan pectin instead of gelatin to help you live a healthier lifestyle. 

Pectin has a range of health benefits too. It’s rich in soluble fiber, which may reduce belly fat and assist in the reduction of the “bad” cholesterol known as LDL while supporting a healthy gut microbiome! [4] [5]  [6]

 

Last but not least… Celebrate your wins. Taking care of your health is not about perfection, so be gentle with yourself and acknowledge all the achievements along your journey to a healthier life!

 

 

Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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