Change As Intense as The Scare

Throwing the Cargo Overboard: Eating to Feel Well Again

Sometimes it takes a truly frightening health scare to motivate real change. Just yesterday, I was talking with my mom about some of her health struggles, and I shared a metaphor that's helped me explain my own journey.

I told her that living with chronic illness—especially after 20 years of undiagnosed neurological Lyme disease—felt like being on a sinking ship. When your ship is going down, you don't get to keep all the cargo. You have to throw overboard anything that isn't helping you stay afloat. For me, that meant letting go of anything that placed unnecessary strain on my body, mind, or spirit, and holding on only to what truly helped me feel better.

My mom nodded and admitted she knows it's time to make some changes too—but sometimes the cupcake is just too tempting.

I get it. That's why I've learned to outsmart temptation before it shows up. I go to the store when I'm not hungry. I bring a list of nourishing foods I've already thought through, and I stock up on the things that support how I want to feel. I also avoid walking into stores—or even my mom's kitchen—on an empty stomach. That simple habit makes it so much easier to make choices I feel good about in the moment.

My Core Principles of Eating Well

These are the principles that work for me. They aren't medical or nutritional advice—just the approach I've landed on after a lot of trial and error.

1. Eat Real, Whole Foods

Stick to ingredients your great-grandmother would recognize. The ones I reach for:

• Fresh vegetables (especially greens)
• Lower-sugar fruits (like berries, apples, citrus)
• Legumes and gluten-free whole grains (quinoa, millet, brown rice)
• Nuts and seeds (sprouted if you tolerate them)
• Fermented veggies (sauerkraut, beetkraut, kimchi—homemade tastes best!)
• Healthy fats (avocado, olive oil, coconut oil)
• Pasture-raised meats and eggs, or plant-based proteins

A plate I feel good about: roughly half vegetables, a quarter protein, a quarter complex carbs, and a healthy fat. 

2. Notice Your Personal Triggers

A lot of people—myself very much included—find they simply feel better without certain things. For me, that list looks like:

• No gluten
• No dairy
• No refined sugar or artificial sweeteners
• Minimal processed and packaged foods
• Limited caffeine and alcohol

Your list may look different from mine. If you're managing a diagnosed condition, this is a great conversation to have with your own doctor or a registered dietitian, who can help you figure out what's actually worth removing for you.

3. Eat Colorful Foods Every Day

Different colors bring different phytonutrients, so a colorful plate is a nourishing plate. Think purple cabbage, red beets, green kale, orange squash, yellow peppers.

4. Stay Hydrated

Drink clean, filtered water throughout the day. A general target a lot of people use is about half your body weight in ounces, though the right amount really depends on you, your activity, and your climate. Add lemon, chlorophyll, or herbal teas for variety, and go easy on sugary drinks and sodas.

5. Eat with Intention and Rhythm

Eat slowly, chew thoroughly, and try not to eat when you're stressed or distracted. I like to stop eating a few hours before bed so my body can rest well overnight, and I generally keep a comfortable daytime eating window (something like 7am–7pm works for me). Do what feels sustainable and good for your body—not restrictive.

6. Smart Shopping = Smart Eating

• Make a list and shop after eating, not while hungry.
• Shop the perimeter of the store—that's where the whole foods tend to live.
• Keep your fridge and pantry stocked with easy, wholesome staples so the convenient choice is also a nourishing one.

7. Know Your Why

Remind yourself why you're choosing to eat this way—energy, clarity, peace, feeling like yourself. When temptation strikes, pause and ask: "Will this help me feel the way I want to feel?"

Steffanie's Kitchen Must-Haves

• Pre-washed organic greens
• Chopped veggies or mason-jar salads (I keep veggies prepped for soups, too)
• Homemade soups and stews (batch-cooked for the week or frozen)
• Fermented veggies and drinks (homemade kimchi, sauerkraut, and beetkraut, or the Wildbrine brand)
• Fruit and veggie smoothies with flax or chia (I'll add doTERRA Advantage Collagen and a little olive oil)
• Wild-caught fish, pasture-raised beef, and free-range eggs
• Herbal teas (ginger, peppermint, elderberry, mullein, or an assortment of herbal blends)

It's Not About Perfection—It's About Momentum

You don't have to get it perfect every day. Just keep moving in the right direction. The more whole, vibrant, and alive your food is, the more it tends to help you feel whole, vibrant, and alive.

If you've read the About section of this blog, you know I threw overboard not just unhealthy food, but also a lot of the harsh products we'd been using in our home and on our hair and skin. Within a few months, the frightening symptoms my doctors had once worried might be MS eased dramatically. For me personally, they seem to creep back when I drift away from eating real food—which is my body's way of nudging me back on track.

I want to be honest and clear that this is my own story, not a promise about anyone else's health. Everyone's situation is different, and I'm not suggesting that food replaces medical care or can treat any condition. What I can tell you is that eating this way has been worth it for me, compared to the alternative of feeling unwell.

It isn't always easy—but for me, it's been so worth it.

With much love,

Steffanie

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This post shares my personal experience and general healthy-eating ideas. It isn't medical or nutritional advice and isn't intended to diagnose, treat, cure, or prevent any condition. Please work with a qualified healthcare provider or registered dietitian before making significant changes to your diet, especially if you manage a health condition. And if food or eating ever feels like a source of real stress or struggle for you, please reach out to a professional who can offer personalized support—you deserve that care.