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“The definition of insanity is doing the same thing over and over again and expecting different results.” While the origins of this quote are uncertain, its truth is undeniable, particularly when it comes to our eating habits.
How often do we eat foods that leave us feeling bloated, drained, or even unwell, fully aware they’re not doing us any favours? We promise ourselves we’ll eat better tomorrow, or next week, or after the holidays. Yet, old habits creep back, and we find ourselves stuck in a cycle. Unless we break free, the results won’t change.
This isn’t about guilt or blame; it’s about empowerment. The choices we make today directly influence our future. Watching loved ones suffer from illnesses such as cancer, dementia, and type 2 diabetes has taught me that health is never guaranteed—but it can be nurtured. By choosing to fuel our bodies wisely now, we’re shaping the quality of our lives in 10, 20, or even 50 years’ time.
The Long-Term Impact of Food Choices
We’re living in a time where chronic diseases like heart disease, diabetes, and obesity have become the norm. According to the World Health Organisation (WHO), unhealthy diets are a major contributor to these preventable conditions. Yet, the connection between what we eat and our long-term health often feels intangible—something to worry about in the future.
The reality is stark: the foods we eat daily have a cumulative effect. Regularly consuming calorie-dense, nutrient-poor foods doesn’t just result in weight gain; it contributes to inflammation, insulin resistance, and oxidative stress—all precursors to serious illnesses.
On the other hand, diets rich in whole, plant-based foods, including microgreens, leafy greens, and antioxidant-packed fruits, help the body heal, reduce inflammation, and build resilience. Research consistently shows these choices reduce the risk of chronic diseases and may even slow the ageing process at a cellular level.
Lessons from Okinawa: Could Smaller Portions Be the Answer?
The people of Okinawa, Japan, are among the healthiest and longest-living in the world. One of their secrets lies in the practice of “Hara Hachi Bu”, which means eating until they’re 80% full. Instead of eating until they feel stuffed, they stop just before that point, giving their bodies the space to process food comfortably.
Okinawans also favour small portions and nutrient-dense foods such as sweet potatoes, tofu, vegetables, and fish. In contrast, Western eating habits often revolve around oversized portions, processed foods, and eating on the go. But eating less isn’t about deprivation—it’s about mindfulness. Okinawans take their time, savour their meals, and listen to their bodies. Could adopting this practice help us avoid many of the health challenges we see today?
Small Changes Add Up
Rome wasn’t built in a day, and neither are healthy habits. Attempting a complete dietary overhaul often leads to burnout and frustration. Small, consistent changes, however, can transform your health over time. Here are some actionable steps you can take:
1. Tune Into Your Body
Pay attention to how food makes you feel. Do certain meals leave you bloated, tired, or irritable? Keep a food journal to identify patterns and uncover which foods nourish you and which don’t. Becoming more in tune with your body is key to creating sustainable change.
2. Start Small
Focus on one or two habits at a time:
Swap sugary snacks for fruit or nuts.
Replace one processed meal a week with a homemade dish packed with fresh vegetables.
Add a handful of microgreens to your meals for an easy nutrient boost.
3. Practise Portion Control
Use smaller plates, eat slowly, and stop when you feel comfortably satisfied rather than overly full. If there are leftovers, save them for later instead of forcing yourself to clear your plate.
4. Cook with Intention
Shift your focus to whole, unprocessed foods. Experiment with new recipes, spices, and cooking techniques to make healthy eating enjoyable, not a chore.
5. Embrace Imperfection
Change isn’t linear. If you have a bad day or slip into old habits, don’t beat yourself up. Acknowledge it, accept where you are, and make the next decision count. Progress, not perfection, is what matters most.
Food for Thought: Visualising Your Future Self
How do you want to feel in 10 years? What about 20? Visualising your future self can be a powerful motivator for making changes today. Small steps, like swapping processed snacks for fresh alternatives or reducing portion sizes, might seem insignificant in the moment—but they add up over time.
How Enriched Being Can Help
At Enriched Being, we’re passionate about helping people reconnect with their food and their health. Microgreens are a simple yet powerful way to bridge the gap between convenience and nutrition. Bursting with vitamins, minerals, and antioxidants, they’re an effortless addition to any meal and a step towards better long-term health.
We also believe in creating a supportive community. Share your journey, try new recipes, and celebrate every small victory. Together, we can inspire meaningful change—not just in our own lives, but in the lives of our loved ones and future generations.
Final Thoughts
Breaking the cycle of dietary “insanity” begins with one small step. By being more intentional about how and what we eat, we can create a ripple effect that touches every aspect of our health and well-being.
Remember: it’s not about perfection, and it’s not about restriction. It’s about making choices that honour your body and support your future. Let’s embrace the idea that food is more than fuel—it’s medicine, connection, and a path to a longer, healthier life.
What’s one small change you can make today? Share your thoughts below, and let’s inspire each other to live well—for today and for decades to come.