Wellness is defined as "health or striving toward it as a goal." As a society something has gone awry in our methods of striving for wellness. Perhaps we simply have taken for granted that wellness will always be our fortune. The facts are that

• 60% of the population of North America is overweight
• 30% of the population of North America is obese
• Diabetes is reaching epidemic proportions
• chronic illness due to overweight conditions is rapidly on the rise
• 75% of all health care dollars in the U.S.A. are spent on managing chronic illness
• health care premiums are rising at an unaffordable rate and will continue to do so unless things change

First and foremost, there is an urgent need to educate and inform people about the importance of eating with nourishment in mind rather than just to satisfy the palate. Also, today's hurried lifestyle combined with the fact that both parents in many households are working away from home has resulted in poor or no meal planning. The result is that the consumption of fast foods and processed meals has become the norm for most meals which means that people are consuming too much fat, sodium and refined carbohydrates.

It is not necessary to go on a "diet" to eat well. All one really needs to do is follow the guidelines such as the USDA Food Guide Pyramid or the Canada Food Guide. It is important to have 6-10 servings of fruits and vegetables(depending on your age and category), 6-8 grain products(preferably whole grain), 2-3 milk or milk alternatives and 2-3 meat or meat alternatives, daily to maintain the proper balance of vitamins, minerals and other nutrients.

One of the biggest mistakes made today is that thirst is often mistaken for hunger and we reach for food when we are really in need of hydration. Drinking water before a meal can also help prevent overeating at the meal.

A second great mistake made is skipping breakfast which is perhaps the most important meal of the day. Even though we may not feel hungry, we must remember that the body has fasted all night and is in need of nourishment.

Understanding proper portion sizes is also vitally important. In this day of super sizing meals, our perception of a normal portion size is grossly exaggerated.

It is very important to eat slowly and chew our food well. This serves two purposes -

1. When we eat slowly, we give the body a chance to register that it is feeling full before we overeat. When we eat quickly, we overeat before the body gets a chance to register that it is satisfied, but by that time we've consumed a few mouthfuls too many.
2. When we chew our food well it is much easier for the body to digest it.

People often make the mistake of starving themselves when they diet thinking that they are sure to lose weight because they are consuming fewer calories. The mistake in that way of thinking is that depriving the body of food puts the body into a preservation mode which triggers it to want to store fat. Not eating also causes a slow down in the body's metabolism which will result in fewer calories burned.

The solution is to eat enough and to eat well. Drink plenty of water every day. Eat three smaller meals a day with two healthy snack times in between, rather than three larger meals. This not only prevents over eating at a meal but it also keeps the metabolism up throughout the day. As much as possible eat natural and whole foods. Drink tea (minus the sugar and milk for full antioxidant value) in place of sweetened juices and soft drinks. Keep a daily journal of all the things you eat everyday. When you write things down, you tend to be more aware of all you are eating, especially during the snack times. Always sit down to eat - it is easy to disregard the foods we pick at while we are standing. Last, but not least, never eat after 7:30 p.m. The body will not be in a position to use calories for energy when it is in a resting mode.

Habits are difficult to break and sometimes small changes at a time are more effective than radical change. For greater success, replace an old habit with a new habit . For example, if you were in the habit of having an evening snack while watching television, either change the snack to a glass of water or a cup of tea, or change the activity from watching television to taking a short walk. If we make the thoughtful intention to be well, wellness will be attainable.