Like many of you, I frequently juggle a busy lifestyle as a parent and working professional.  Often, this can lead to self-care falling to the bottom of the priority list. This type of lifestyle, combined with poor eating habits and stress, can lead to inflammation and gut dysregulation.  One of the things I’ve learned from my bachelor’s degree in Holistic Nutrition and years as a Chef is that achieving goals isn’t always a straight line. In the past, I believed that achieving optimal nutritional health meant adhering to a strict diet and counting calories. I want to share some of my experiences and how I’ve shifted from a mindset of ‘dieting’ to ‘nourishment’.  

My Journey

      While studying holistic health, I came across an opportunity to participate in a 10-week gut-repair program. Initially, I did not realize how deeply gut health can impact nearly every aspect of our lives, including energy levels, digestion, mood, immunity, and mental clarity. The gut-repair program provided a structured timeline to help address the root cause of digestive distress. There was a temporary elimination phase where foods that are known to be common causes of inflammation were removed to allow for intestinal healing, followed by a systematic reintroduction of foods. Along the way, there was a focus on learning mindfulness when eating, techniques for stress management, and how to incorporate movement into our routine. Prioritizing whole, unprocessed foods that are quality sources of fiber, protein, and healthy fats promotes nutritional restoration. I saw firsthand that making these adjustments improved my digestion, reduced sugar cravings, improved some skin issues, and reduced fatigue.  

The Importance of Planning

      Planning is a fundamental component of achieving the desired outcome of a goal. Batch-cooking and meal-prepping really made a difference here. When we’re busy and hungry, it is easy to grab convenience food items, which are often processed and can contribute to the dysregulation loop. It might be a good idea to have nutrient-dense snacks available, when possible, to avoid the need to turn to junk food. Meal-prepping provides many benefits, such as allowing for more precise portion control, reduced decision fatigue around meals, financial savings, as well as better quality ingredient selection. 
 

Perfection isn't Everything

      Maintaining perfect eating habits, a hundred percent of the time, puts a lot of pressure on a person, though, and can contribute to higher levels of stress. To find balance, keep the 80/20 rule in mind. Stick to your goals 80 percent of the time, while allowing yourself flexibility 20 percent of the time. Wellness does not always come from restriction and perfection, but rather from listening to your body and being intentional. This is a holistic philosophy I am guided by in my personal life and as a Personal Chef.  When cooking for clients, I strive to create meals that are flavorful, satisfying, and intentionally designed to support health from the inside out. I believe that food should nourish, heal, and be genuinely enjoyable. With a busy lifestyle, it can be challenging to stay on track with nutrition goals. However, putting food in the forefront creates a proactive approach to daily well-being.

         While dieting can offer some short-term benefits, such as weight loss, the results are often short-lived and can feel restrictive. Focusing on planning meals and snacks ahead of time, limiting processed foods, and eating mindfully encourages whole-body nourishment. Prioritizing nutrient-dense foods sets a foundation for improved mental and physical long-term health outcomes that can last a lifetime.

Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.