Finding 1% Shift & Healthy Habits

creates a healthier YOU!

What you asked for!

3 Simple Shifts to Create Better Health

When I first started my health journey, I didn’t have a roadmap. I wasn’t asking the right questions, I had no real morning or evening routine, and I definitely wasn’t reading ingredient labels the way I do now. I just wanted to feel better, have more energy, and create a healthier home for my family—but I had no idea where to start.

Over time, I realized that small, 1% shifts made the biggest difference. I started showing up for me first, knowing that I couldn’t pour from an empty cup. I learned how to advocate for my family’s health by asking better questions and becoming an ingredient detective. And I built simple routines that helped us all thrive instead of just getting by.

These three steps became the foundation of my health transformation, and they can do the same for you. Let’s dive in!

1. Cultivate Curiosity: Ask Yourself the Right Questions

One of the biggest shifts I made was getting curious about everything. I started asking, “Is this fueling my health goals, or is it distracting me?”

Take a look at your habits. Are they supporting the life you want to create? Maybe you’re spending hours scrolling social media to numb out of the chaotic day you had because your kids where not able to show up as their best selves, or relying on quick processed meals because you’re overwhelmed. Maybe you’ve accepted behavior issues, fatigue, bloating, or brain fog as “just part of life.” Maybe you just pick up the next fad diet because you want to feel better. The moment you start questioning the why behind these things, you open the door to change.

A great place to start? Pay attention to what drains your energy versus what replenishes it.

2. Design Personalized AM/PM Routines

Creating intentional morning and evening routines was a game-changer for me. It gave me structure, consistency, and a way to set the tone for my day while winding down in a way that supported deep rest. Studies show that well-structured routines reduce stress, improve sleep, and support overall well-being giving you energy to focus on change. (Piedmont Healthcare)

Another great resource on this: How to Build Healthy Routines That Stick. This article breaks down how routines contribute to overall well-being and how to make them sustainable.

Example of a Morning Routine:

  • Wake Up Early: Create space for yourself before the chaos begins.
  • Hydrate: Start your day with a big glass of water to kickstart digestion.
  • Mindfulness Practice: A few minutes of journaling, prayer, or meditation.
  • Move Your Body: Gentle stretching, walking, or a quick workout.
  • Fuel Your Body: A protein-rich, whole-food breakfast to keep blood sugar balanced.

Your routines should serve you—not what someone else is doing. And don’t be afraid to change them as your life evolves!

3. Read Those Ingredients: Avoid My Top 5 Offenders

One of the biggest shifts in my family’s health came when I started reading labels. I had no idea how many harmful ingredients were hiding in our everyday foods—things that were directly impacting our energy, focus, mood, and long-term health. Here are the top five offenders to watch out for:

  • Food Dyes (Red 40, Yellow 5, Blue 1, etc.): Linked to hyperactivity, allergies, and inflammation. Many countries have banned or have warning labels on them, but they’re still common in the U.S.
  • Seed Oils (Canola, Soybean, Corn, etc.): Highly processed, inflammatory, and linked to metabolic issues.
  • Added Sugars: Excess sugar spikes blood sugar, fuels cravings, and increases the risk of chronic disease.
  • Unhealthy Fats (Partially Hydrogenated Oils & Trans Fats): These damage cells, increase inflammation, and contribute to heart disease.
  • Toxic Additives (Polysorbate 80, TBHQ, BHT, etc.): Used as preservatives but linked to hormone disruption, immune issues, and gut health problems. (EWG’s Dirty Dozen Food Additives)

I started swapping out products, making simple ingredient-based meals, and choosing whole foods over processed ones. The difference in how we felt was undeniable.

I want you to remember this: You are the author of your health story. You get to decide how this next chapter goes. Small shifts, done consistently, create lasting change.

So, which of these steps are you starting today? Let me know in the comments! 💬✨

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