My dad loves being healthy. Whether it is garden-fresh vegetables or a quick core workout, he approaches wellness with longevity in mind: build a strong body for a strong life. Despite being fairly regimented, he is not restrictive, and growing up, he made sure to impart his wisdom on both my brother and me as we navigated being athletes and human beings. With every month, there seems to be a new wellness trend, whether it’s a new ingredient to add to your breakfast, a vitamin to buy, or a workout to try; there is always something. It is easy to get caught up–all of us do–but my dad’s basic wellness guidelines not only keep me grounded, but evolve with new information and life updates. Here are a few of his top tips and tricks.
*Disclaimer: I grew up largely vegetarian, with the exceptions of the occasional chicken, fish, or turkey products*
Eat a balanced breakfast
We’ve all heard “breakfast is the most important meal of the day,” and my dad takes that to heart. He places special emphasis, however, on a balanced breakfast. Growing up, breakfast always had three things: carbs, protein, and fiber. As long as breakfast had those three, we were free to eat whatever we wanted. This upbringing has made me a breakfast lover, and for good reason. I am an early riser, so a good breakfast helps me feel energised and ready for the day. Plus, it gives me an excellent reason to roll out of bed.
Dad-Approved breakfasts:
- Muffin, egg, and blueberries
- Oatmeal with banana and chicken sausage on the side
- Bagel sandwich with egg and cheese, blackberries on the side
- Protein shake that includes fresh fruit
Don’t be afraid of snacks
My dad invented intuitive eating. At the slightest twinge of hunger, he reaches for a snack, regardless of how close he is to his next meal. He always encouraged my brother and me to pack snacks whenever we left the house, just in case we felt a bit peckish. Even though I am not really a snack person (which annoys my father immensely), when I do feel that little twinge of hunger, I always have something to reach for because being hangry is never worth it.
Dad-Approved snacks:
- Blue corn chips with guacamole (little to no salt, my dad can’t stand salty food)
- Protein bar (Clif or One)
- Sweet treat baked by my mom
- Fruit (usually an apple, orange, or banana)
Pick a plant
The most important rule in my household was that you had to have a fruit and/or veggie with every meal. Despite the loopholes my brother and I tried to come up with (but the blueberry muffins have blueberries inside them!), there was no negotiating with my dad; we had to have a fruit or veggie on our plate. My dad stresses fruits and veggies because of their vitamin, fiber, and antioxidant contents, so much so that “Are you eating your antioxidants?” became a running joke amongst my friends. Now, no meal feels complete without a plant alongside it.
Dad-Approved plants:
- Romaine lettuce
- Broccoli
- Berries (especially blueberries and blackberries)
- Bananas
- Pears
- Squash
- Aubergine
Don’t forget dessert
You have probably noticed the variety of foods on this list, ranging from healthy staples to sweet treats. This is intentional. My mom is a former pastry chef, so freshly baked goodies are readily available at home. My dad is the first person to buy a pint of my favourite ice cream or try the newest Trader Joe’s dessert. So don’t be afraid to treat yourself, you deserve it!
Dad-Approved treats:
- Chocolate cake
- Apple turnover
- Strawberry ice cream (okay maybe this one is Adia-approved)
- Cookies
- Brownies (especially mini ones)
Embrace change
Just like me, my dad loves a wellness trend, and he will happily jump on the bandwagon after some research. Along with his chai, he now drinks matcha, and ashwagandha is part of his vitamin regimen. He recently added yoga to his workout regimen; so far, he is enjoying it. He’s switched between whole, soy, and oat milk over the years and still enjoys a mix of veggies and real meat. Options are an essential part of his wellness ethos.
Growing up with my dad taught me how to take care of myself without being obsessed with health. As a semi-adult cooking for myself, meal planning and food shopping are easy when I keep his basic wellness rules in mind. Eating the rainbow includes eating cake.