Preparation is Prevention: The Art of Wellness Planning
By Christina Fernández-Morrow, JEFAS MAGAZINE
Alejandra Valdez, founder of Viva Fit Kitchen, believes the foundation of lasting wellness lies in shifting from restriction to preparation. Rather than focusing on what you can’t have or can’t do, invest your energy in setting yourself up for success with food and movement. This means having nutritious meals and snacks ready, keeping water within arm’s reach and making choices that support your goals.
Valdez offers this advice to have a healthy mind, body and wallet.
Lifestyle Starts With Mindset: Wellness Begins in the Mind
- Discipline vs. deprivation: Healthy choices = empowering acts of self-care, not punishment.
- Community motivation: Healthy networks and shared goals = consistency and combats isolation.
- Preparation as self-respect: Meal prep = proof you value your future self.
Budgeting for Health: Healthy living Is Economically Savvy
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- Home Cooking > Takeout: Prepping meals saves money and builds portion control.
- Bulk Buying Latino Staples = Savings: Beans, rice and veggies are budget-friendly power foods.
Small Shifts, Big Impacts
- Eat Balanced and Whole Foods – With a Plan!
- Start with one prepared meal a day
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- Skip breakfast? Prep yogurt parfaits or overnight oats to grab on the go.
- Drive-through lunch? Cook lentils or beans for salad toppers or wraps.
- Does dinner make you too tired to move? Think light: salads, soups, small plates filled with vegetables and proteins that fill you up but don’t put you in a food coma.
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- Swap one processed item for a whole food each week.
- Don’t Fear Carbs: Balance Is Important – for Your Health and Taste Buds!
- Ditch seasoning packets with Red 40 — opt for tomato, onion and garlic instead.
- Love rice? Try Jasmine!
- Enjoy tortillas? One or two a day is fine in a balanced meal.
- Bread is not the enemy — pair with chunky salsa loaded with veggies and herbs, homemade guacamole or protein.
- Movement Matters!
Movement should be intentional, joyful and varied.
- Walking, dancing or playful activities that bring joy all count!
- Weights are great but also get your steps in to create a sustainable fitness routine.
- Join a free or low-cost fitness group in your community.
- Create a walking group — online or in person — to help keep you accountable.
- Track steps with a free app.
- Take the stairs, park at the farthest end of the lot, invite a friend, neighbor or co-worker to walk and talk instead of happy hour.
- Prioritize Sleep
Sleep is your secret weapon; it can make or break your journey.
- Without adequate rest, your body fights against your wellness efforts.
- Use an app or journal to track your sleep.
- Try sleep hygiene, like no screens at least half an hour before bed, a regular bedtime and a wind-down routine that lets your body know rest is coming.
Remember: Recovery makes everything else possible!
- Hydrate!
Water is your body’s best ally.
- Carry a water bottle EVERYWHERE!
- Hydration boosts mood, energy and clarity.
Wellness doesn’t begin in your fridge or your gym. It starts in your mind and builds with every small choice you make. So prep with purpose, move with joy and hydrate like your life depends on it — because it does!
