The path to better health isn’t found in extreme diets or temporary fixes—it’s discovered through thoughtful, sustainable changes that honor both your body and your lifestyle. After years of trial, error, and professional education in nutrition, I’ve learned that the secret to lasting wellness lies not in restriction, but in making informed choices that nourish your body while fitting seamlessly into your daily life. I talked more about this on the podcast episode – Staying Fit and Elegant.

My Wake-Up Call: When Health Became a Priority

There was a period in my life, around 2009-2012, when I found myself gradually gaining weight until I reached a UK size 14 up and 16 down. As someone who isn’t particularly tall, this extra weight affected not just how I looked, but more importantly, how I felt. The breaking point came from a combination of health concerns and those tactless comments we all know too well—you know the ones, delivered with questionable love by well-meaning relatives.

The initial response was what many of us do: I went to extremes. I relied heavily on starving myself, and while I lost four dress sizes in less than a month, it was neither healthy nor sustainable. My family was so concerned they insisted on medical tests to ensure I was okay. That’s when I realized that anything done in an unhealthy way simply cannot last.

The Education That Changed Everything

After my unsustainable weight loss journey, I knew I needed to approach health differently. True to my nature of diving deep into anything I pursue, I decided to get professionally educated. I obtained certifications in basic nutrition and fitness health instruction—not to become a professional trainer, but to understand my body and make informed decisions about my health.

This education became the foundation for everything that followed. It taught me that sustainable health isn’t about following the latest trend or copying someone else’s routine—it’s about understanding your body, your lifestyle, and creating a personalized approach that works for you long-term.

The Mediterranean Approach: My Dietary Foundation

Over the years, I’ve refined my diet through small but significant changes, always focusing on sustainability over perfection. I don’t police what I eat with strict rules like “no carbs” or “no sugar”—instead, I make healthier versions of the foods I enjoy.

The Whole Grain Revolution Since 2022, I completely eliminated white bread from my diet, switching to whole grain options and recently adding sourdough made from whole grain flour. This simple swap increased my fiber intake and helped stabilize my blood sugar without feeling deprived.

Protein-Centered Meals One of the most impactful changes was restructuring our family meals to make protein the main dish and carbs the side, rather than the traditional Nigerian approach where carbs dominate the plate. This doesn’t always mean meat—sometimes I rely on protein-packed grains and legumes to create satisfying, nutritious meals.

The Mediterranean Influence I’ve gradually shifted toward a Mediterranean-style diet, emphasizing:

• Healthy fats from sources like olive oil, nuts, and avocados
• Protein-rich grains and legumes
• Fresh vegetables and fruits
• Moderate amounts of whole grains

This approach feels natural and sustainable because it doesn’t eliminate food groups—it simply emphasizes the most nutritious options within each category.

My Daily Nutrition Rituals

Green Tea: My Metabolism Booster As a tea person, I rely heavily on green tea for its metabolism-boosting and detoxifying properties. I often add lemon to enhance its benefits and improve the taste.

Morning Lemon Water Every morning starts with warm lemon water to support gut health and kickstart my digestive system. It’s a simple ritual that sets a healthy tone for the entire day.

Hydration as Foundation I drink approximately three liters of water daily. Yes, it means frequent bathroom breaks, but the benefits—clearer skin, better energy, improved digestion—make it completely worth it.

Mindful Indulgences I haven’t eliminated treats entirely. Instead, I’m strategic about when and how I enjoy them. For example, I rarely drink soda, but when I make Okpa (which happens maybe three times since moving to Canada), I absolutely must have a cold Coke with it. It’s about creating special moments rather than mindless consumption.

Alcohol Moderation I used to enjoy a glass of red wine with dinner about four times a week. Now, I might have wine twice in a week, then go two to three weeks without any. This reduction happened naturally as I became more conscious of how alcohol affected my sleep and energy levels.

Beyond the Plate: The Bigger Picture

While nutrition forms the foundation of my health journey, it’s supported by other lifestyle choices:

Regular Movement Currently, I focus on Pilates, yoga, and tennis. These activities work for my body type, schedule, and preferences. I started yoga and Pilates during my first pregnancy in 2020, looking for low-impact options that wouldn’t trigger my asthma.

Home-Based Fitness After trying gyms and realizing they weren’t for me, I embraced home workouts. This works because I’m more of a home person who prefers exercising at my own pace. If you thrive on group energy or need external motivation, the gym might be your answer—the key is knowing yourself.

Active Lifestyle Integration Beyond structured exercise, I take walks regularly and actively play with my children. I started cycling last summer and hope to continue. These activities don’t feel like “exercise”—they’re simply enjoyable ways to move my body.

The Spiritual and Emotional Component

Perhaps the most important aspect of my health journey is the spiritual component. Maintaining my health is actually a significant part of my prayer points—not just for vanity, but because I want to be present and active for my family. I want to run around with my children, go dancing with my daughter, be comfortable shopping together, and hopefully play with my grandchildren someday.

I approach health from a place of stewardship—taking care of the body God gave me so I can serve Him, others, and myself more effectively. This perspective removes guilt and shame from the equation, replacing them with gratitude and purpose.

The Reality of Sustainable Health

Here’s what I’ve learned: sustainable health isn’t about perfection. It’s about making informed choices most of the time while allowing flexibility for life’s moments. Some weeks I’m more consistent with my routine than others. Some days I eat more indulgent foods. The key is the overall pattern, not individual moments.

I also recognize that what works for me might not work for you. Our bodies, metabolisms, circumstances, and seasons of life differ. The principles—eating whole foods, staying hydrated, moving regularly, getting adequate rest—remain constant, but the application varies.

Your Path Forward

If you’re looking to eat your way to better health, consider these principles:

1. Start with education: Understand basic nutrition principles rather than following trends
2. Make gradual changes: Swap white bread for whole grain before overhauling your entire diet
3. Focus on addition, not subtraction: Add vegetables, water, and nutrients rather than constantly restricting
4. Personalize your approach: What works for your friend may not work for you—and that’s okay
5. Think long-term: Ask yourself if you can maintain these changes for years, not just weeks
6. Include your why: Connect your health goals to deeper purposes that will motivate you through challenges

Remember, the goal isn’t to achieve someone else’s idea of perfect health—it’s to optimize your own well-being in a way that enhances your life rather than restricting it. Your body is unique, your circumstances are your own, and your path to better health should reflect that individuality.

The most sustainable changes often feel small and manageable in the moment but create profound transformations over time. Start somewhere, do what you can, and trust the process. Your future self will thank you for the nourishing choices you make today.