Healthy Eating Doesn’t Have to Be Torture: Small Changes, Big Impact

Back in my younger days, I ate whatever I wanted. Since we were always naturally thin and had no known health issues, we never thought much about what we put into our bodies. Fast forward to my adult life—-fast-paced work, and personal life including 12 years of real estate—most of my days are spent running from one appointment to the next, grabbing whatever food is quickest, and eating in my car or at my desk. Some of my past favorites? Burger King, Taco Bueno, and Charlie’s Chicken, among others.

I never noticed how tired, bloated, and sluggish I felt because that had just become my norm. I had no idea that the food I was consuming was a huge part of the problem. Think of your body like a machine—what you put into it determines how well it runs. And what you put in will always reflect what you get out.

Joe’s Farm in Tulsa

The Wake-Up Call

Here’s the ironic part—while I was feeding myself garbage, I was feeding my dog, Rawkie, the best food I could find. My previous family dogs had passed away from cancer, and the vets told us that their cheap dog food (think Old Roy, Gravy Train, etc.) played a major role in their health decline. So, when I got Rawkie, I made sure he only ate high-quality food—no table scraps, no junk. And now, at 18 ½ years old, he’s outlived most dogs by a long shot. Yet, I never applied that same logic to myself—I was eating highly processed, nutrient-lacking, chemical-filled foods while ensuring Rawkie had top-tier nutrition. The irony was hard to ignore.

It wasn’t until I started looking into holistic approaches to health that I truly understood the importance of what we eat. Surprisingly, even during my cancer treatments, my doctors never once discussed nutrition unless I brought up questions concerning what I ate. In fact, during chemotherapy, they encouraged us to eat high-calorie foods like shakes and ice cream to maintain weight. In the treatment center, they passed out Chips Ahoy cookies and candies filled with high-fructose corn syrup, while vending machines stocked Mountain Dew and Dr. Pepper. It made no sense. During this period of treatment, I lost 9% of my body weight. Not because I wasn’t eating, but because I had made the switch from fatty, unhealthy processed, high-calorie foods to fresh, non-processed meals. The struggle I did face day to day, was when I couldn’t find something extremely clean to eat, sometimes I would just skip… and as you can imagine that didn’t go over very well with the doctors. 

So, I began to research. I experimented with my diet, swapping out one thing at a time, and I quickly learned that eating healthy doesn’t have to be miserable. It can be just as enjoyable—if not more—than eating processed junk. And the best part? I feel amazing. I don’t feel bloated, and I have more energy than ever.

Now, I want to share the changes I’ve made—small, simple swaps that have transformed how I feel without making me feel deprived.

Where I Started: Ingredients Are Everything

Many people focus on calories, protein intake, or macros, and while I am still learning about those aspects, my priority has been ingredients. If something has 50+ ingredients—half of which I can’t pronounce—it’s probably not the best for me. I started by simplifying. I chose foods with minimal, recognizable ingredients and built my knowledge from there. From that foundation, I’ve begun learning more about protein, muscle-building, and how to fuel my body properly for both appearance and internal health.

Small Food Swaps That Make a Big Difference

  1. Ditch the Soda – I used to be obsessed with Dr Pepper & Coca-Cola. Now, I drink Zevia as my nighttime treat, which has a flavor similar to Dr Pepper but with clean ingredients. They also make versions of orange soda and grape soda that taste just like the Orange & Grape Crush—without all the chemicals. Some options are even caffeine-free.
  2. Drink the Right Kind of Water – I used to grab any cheap purified water I could find, but now I stick to spring water, distilled water, or electrolyte water. Purified water removes both good and bad minerals and often doesn’t hydrate you as well. I often use a water distiller at home to ensure I’m drinking the cleanest water possible. But it can be as simple as grabbing the case of “spring” water versus “purified” water. 
  3. Choose Low-Lactose Dairy or Limit/No Dairy – Dairy can be a major culprit for bloating and inflammation. If I eat dairy now, I opt for low-lactose options like Parmesan and Swiss cheese or go for non-dairy alternatives, as long as they don’t have a long list of weird ingredients.
  4. Upgrade Fast Food Choices – I still eat on the go, but instead of McDonald’s or Arby’s, I now stop at places like Tropical Smoothie Café for a smoothie and a sweet potato side or wrap, or Three Natives for an açai bowl packed with fruit, coconut, and granola. If I don’t have time to stop, I pack my lunch.
  5. Shop Smarter – I used to shop at the cheapest grocery store around (hello, Walmart), but now I prioritize Sprouts, Whole Foods, or local markets for better quality produce and organic options.
  6. Make Better Bread Choices – I love bread, but now I stick to Dave’s Killer Bread or local homemade bread with simple ingredients. If I make it myself, I use flours from Italy or France (which are processed differently and contain fewer chemicals) or opt for coconut or almond flour, adjusting recipes as needed.
  7. Choose Organic When Possible – Organic produce means fewer pesticides and chemicals in your body. The fewer toxins, the better.
  8. Load Up on Veggies – I now eat tons of broccoli, spinach, and colorful vegetables, especially since broccoli is one of the top cancer-fighting foods.
  9. Upgrade Your Eggs – Instead of buying the cheapest white eggs, I now purchase pasture-raised eggs or buy from local farmers. The difference in quality is huge. If you look hard enough too, lots of times in the rural areas, you can find homeowners with egg stands set up with an honor system of sorts. Great source for fresh, local eggs usually at a reduced price.
  10. Switch to Cleaner Milk – Instead of regular 2% or 1% milk, I now use almond milk, oat milk, or lactose-free milk—checking the ingredients to ensure they’re clean.
  11. Pick Better Meat – I mostly eat chicken, and I buy organic, antibiotic-free cuts whenever possible. If I eat beef, I stick to grass-fed beef and buy from local farmers I trust.
  12. Opt for Healthier Snacks – Instead of gas station chips, I now pack unsalted cashews, clean snack bars, or homemade snacks that fuel my body.
  13. Use Healthier Condiments – I no longer use Miracle Whip or regular Heinz ketchup (which are packed with high-fructose corn syrup). Instead, I use avocado mayo, mustard, and clean ketchup brands.
  14. Cook with Better Oils – I swapped vegetable and canola oil for avocado oil, coconut oil, and occasionally olive oil—which are much better for overall health.
  15. Upgrade Your Butter – No more margarine or cheap butter! Now, I only use grass-fed butter, oat butter, or ghee—healthier alternatives that enhance flavor while being much better for you.

My Favorite Game-Changer: Hungryroot

One of the biggest time-savers for me has been Hungryroot, a grocery delivery service that provides healthy, quick-cooked meals with simple, high-quality ingredients. You can customize your orders based on dietary needs, and every meal takes between 5 to 30 minutes to make.I get a weekly delivery for about $140, which includes multiple meals, snacks, fresh fruits, and vegetables. The best part? It takes the guesswork out of meal planning while ensuring I’m still eating delicious, nourishing food.

A Few of My Favorite Pinterest Recipes

Balance is Key

Is my diet perfect? Absolutely not. If I’m traveling or out with friends, I still indulge in my favorite foods—because food is meant to be enjoyed! But overall, I’ve found a way to eat in a way that makes me feel good without making me feel restricted.

The key is to take small steps—whether it’s swapping out soda, drinking better water, or switching to better cooking oils. Every little change adds up. My diet is a mesh between Paleo, Whole30, & everything else in between. If I ever struggle with what to cook or snack on, I turn to my favorite app Pinterest. This is where I will search for recipes with keywords such as; “Paleo dinner”, “healthy snacks no dairy”, “Cancer-fighting recipes”, etc. Save them to your board so you have them for later and get cooking!

At the end of the day, we only get one body, and it’s up to us to take care of it. Hopefully, these tips help you find ways to feel better, have more energy, and still enjoy your food—without feeling like you’re suffering.

With Love,

Tiffany

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