Health & Wellness: Rediscovering Nutrition

A healthy diet is an important factor in achieving fitness goals and preventing chronic diseases. However, trendy fads and long lists of dos and don’ts can become overwhelming. Following too many complicated rules could lead to defeat.

“You truly are what you eat, so eat right, feel strong and live long,” says Umo Ekpenyong of Transformations Fitness Center in Edmond. She is a Registered and Licensed Dietitian with a bachelor’s degree in Nutritional Science from University of Oklahoma. Ekpenyong’s passion is to educate and guide people in achieving and maintaining a healthy lifestyle through good nutrition habits.

The first step is to gather information about nutrition from reliable sources. “The more you know about good health and good nutrition, the more you’ll know what to look for,” said Ekpenyong.

Another secret to success is no secret at all: be consistent. “Any change that you make is not going to be easy at first,” said Ekpenyong. Transformations like this take time. Make small, realistic goals that will prevent you from giving up. Once you have accomplished a small goal, like eating one serving of vegetables with every meal, move to something bigger.

“When people feel that they have to go cold-turkey with everything they want and desire, you are just setting yourself up for a failure,” says Ekpenyong.

Fruits and vegetables are a staple to any diet, but they can expire rather quickly. Grocery shopping on a regular basis is important to keep your food fresh. Ekpenyong recommends establishing a grocery budget for the week which will limit costly junk food and encourage healthier food purchases.

Always look at nutrition labels, Ekpenyong advises. Knowing exactly what is in the product will help you determine if there are enough nutrients and energy for the calories that will be consumed.

In addition to eating right and getting educated, it might be beneficial for you to find a partner. Switching to a healthier lifestyle with a partner or significant other might feel easier than if you’re doing it alone. “If you have someone else who is trying to accomplish the same goals as you, you can help each other out,” Ekpenyong says.

It can be difficult to get your family on board with a healthier lifestyle, so find creative ways to incorporate fruits and vegetables in meals. “Kids like things that are appealing, that look fun. A really good technique for kids is maybe having them actually create things,” said Ekpenyong.

Working moms can plan ahead for their busy week by stocking up on healthy options and packing small snacks for everybody in the family. After a long day at work, many of us probably don’t have the energy to start chopping, washing, baking and mixing healthy ingredients. In that case, being prepared in advance is smart. “Otherwise you’re just going to grab anything that’s around you,” Ekpenyong said.

Good nutrition doesn’t mean you have to cook at home every day. If you are eating out, just choose healthier options, even if your friends don’t. “Thinking about the long-term effects of eating healthier foods is definitely going to help people make better decisions,” said Ekpenyong.

Another important component of a healthy lifestyle is moderate physical exercise. Not only working out at a gym, but doing yard work or taking the dog for a walk could be enough as long as you have some type of physical activity for 30-60 minutes a day.

Set your own pace and maintain a positive attitude. Taking extreme measures, like working out too much or taking too few calories, are a recipe for disaster.

“It takes a lot of practice, not everybody is perfect,” says Ekpenyong. “Yes, some things might be really good and taste great, but healthy food is good too.”

Visit Umo Ekpenyong at Transformations Fitness Center, located at 14701 N. Kelly Ave.