By Evette Cruz-Baker on Aug 6, 2025 

Over the course of my life, I’ve overcome personal health struggles that have deeply shaped how I view food, wellness, and the body. Today, as a new mom navigating postpartum and breastfeeding, I’ve become even more mindful of the choices I make. Through education, trial and error, and lived experience, I’ve come to believe in a balanced, intentional approach to health, one that values real food, respects individual needs, and honors progress over perfection.

 

A Foundation of Whole, Minimally Processed Foods

 

I’m an advocate for:

• Minimally processed foods

• Seed oil–free cooking

• Naturally sweetened options

• Organic produce

• Whole food ingredients

 

This doesn’t mean I never indulge or stray from these principles. Life is about balance, and occasional cravings or conveniences are part of being human, especially during pregnancy and postpartum. But overall, I strive to stay aligned with the values that support my long-term health.

 

Cravings, Shifts, and Seasonality in Health

 

From pregnancy to motherhood, and even simply aging, our bodies and tastes evolve. Cravings may signal hormonal changes, nutrient deficiencies, or emotional needs. While it’s natural to experience these shifts, being mindful and educated about the foods we consume helps us respond to cravings in supportive, not self-destructive, ways.

 

Why I Limit Highly Processed Foods

 

Overprocessing often removes fiber, vitamins, minerals, and enzymes from food, leaving behind less nourishment and more additives. Many ultra-processed products contain:

• Refined sugars

• Artificial preservatives

• Emulsifiers and flavor enhancers

• Synthetic dyes or texturizers

 

These ingredients can affect everything from digestion to inflammation to energy levels. While occasional processed foods are fine for most people, a consistent diet rich in whole, close-to-nature foods is often better for overall health.

 

The Seed Oil Debate

 

Many processed foods contain seed oils like soybean, sunflower, safflower, corn, and canola oil. These are high in polyunsaturated fats (PUFAs), specifically omega-6 fatty acids, which in excess may contribute to inflammation in the body. Some people report experiencing bloating, fatigue, or skin issues when consuming seed oils regularly, though research is ongoing.

 

Instead, I prefer cooking with seed oil–free fats like:

• Ghee

• Butter

• Coconut oil

• Avocado oil

• Extra virgin olive oil (in moderation, though technically a fruit oil)

 

These fats are more stable when heated and often come with fat-soluble vitamins and health-supportive compounds.

 

Natural Sweeteners Over Refined Sugar

 

Refined sugars like cane sugar, high-fructose corn syrup, and white granulated sugar are highly processed and linked to blood sugar spikes, increased appetite, and long-term risks like insulin resistance and metabolic issues.

I aim to use natural sweeteners when possible, such as:

• Raw honey

• 100% maple syrup

• Dates and date syrup

• Coconut sugar

• Fruit-based sweetness (like mashed banana or applesauce)

 

These options often contain trace nutrients or fiber and may have a gentler effect on blood sugar, though moderation is still key.

 

Why I Prioritize Organic Produce

 

Conventionally grown produce can be sprayed with pesticides and herbicides, some of which may carry endocrine-disrupting or carcinogenic properties with long-term exposure.

 

To reduce exposure, I refer to the “Dirty Dozen” and “Clean 15” lists published annually by the Environmental Working Group (EWG). These guides help identify which produce items are most (and least) likely to contain pesticide residue.

 

Whole Foods Are the Backbone of Any Diet

 

Whole foods are foods that remain close to their natural state, unprocessed or minimally processed. These include:

• Fruits and vegetables

• Whole grains and legumes

• Eggs, meat, and seafood

• Nuts and seeds

 

These foods are nutrient-dense and typically contain the building blocks your body needs to function optimally: vitamins, minerals, antioxidants, fiber, and healthy fats.

 

Dairy and Digestion

 

Dairy is a rich source of calcium, fat, and protein, but it’s not for everyone. Some individuals have trouble digesting lactose, a natural sugar found in milk, which can lead to bloating, gas, skin irritation, or other symptoms.

 

Fortunately, some dairy products like Parmesan, cheddar, and aged cheeses contain very little lactose and are easier for many people to tolerate.

 

Caffeine and Energy Management

 

While moderate caffeine intake can boost alertness and mood, overreliance can lead to:

• Energy crashes

• Anxiety

• Dependency

• Poor sleep

 

Caffeine sensitivity varies, and it’s important to observe how your body reacts, especially during pregnancy, breastfeeding, or hormonal shifts.

 

Eating Enough (But Not Too Much)

 

Overeating, even healthy food, can lead to sluggishness, digestive stress, or what some call “food fatigue.” On the flip side, undereating can lead to nutrient deficiencies, hormonal imbalances, and low energy. Finding your balance with portion sizes and frequency is essential for metabolic health and energy levels.

 

Hydration: The Overlooked Essential

 

Water intake is crucial. Many people walk around mildly dehydrated, which can lead to:

• Dull, dry skin

• Chapped lips

• Brain fog or fatigue

• Digestive sluggishness

 

Aim for clear, lightly colored urine as a hydration marker, and remember your needs increase in hot weather, during breastfeeding, or after exercise.

 

A Holistic, Respectful View of Diet

 

I believe in eating a diverse diet of healthy fats, fruits, vegetables, meats, seafoods, nuts, and legumes. There is no single perfect diet, what works for one person may not suit another. Diets are shaped by:

• Culture

• Religion

• Access

• Upbringing

• Personal values

 

We should remain open-minded and respectful of different dietary approaches while continuing to educate ourselves and make the best choices for our individual needs.

 

What About Vitamins and Supplements?

 

While real, whole foods should always be the foundation of any nourishing lifestyle, vitamins and supplements can be helpful, especially if you’re struggling to meet your daily nutrient needs through diet alone. Life gets busy, food access varies, and sometimes your body needs a little extra support. In these cases, a high-quality supplement can help fill in the gaps.

 

That said, it’s important to read the labels carefully. Many supplements on the market include unnecessary fillers, artificial colors, added sugars, or preservatives that can do more harm than good. When possible, opt for brands that offer clean formulations with minimal or no additional ingredients.

 

Another factor to consider is whether the supplement uses synthetic or non-synthetic (whole food–based) ingredients. Synthetic vitamins are man-made chemical versions that aim to mimic nutrients found in food, but your body may not absorb or utilize them as efficiently. Non-synthetic, or food-based, vitamins are derived from natural sources and are typically more bioavailable, meaning your body can recognize and use them more effectively.

 

However, not everyone needs to supplement. If you’re eating a well-rounded, nutrient-dense diet rich in whole foods, you may already be getting what your body needs, no capsules required. When in doubt, it’s always best to consult a trusted professional such as a nutritionist to assess your specific needs before introducing supplements into your routine.

 

The Importance of Balance and Mental Well-being

 

While it’s empowering to be informed about the nutrients in your food, it’s just as important to maintain a sense of balance. Obsessing over food choices or forcing yourself to eat “perfectly” every day can take a toll on your mental health. Occasionally enjoying a treat or indulging in comfort food is not only okay, it can be beneficial.

 

Stress has a significant impact on cortisol levels, a hormone released in response to stress that affects everything from metabolism to immune function and mood. Constant stress around food choices can actually increase cortisol, which may disrupt hormone balance and overall well-being. Ironically, allowing yourself a moment of indulgence, whether it’s a cookie or a rich dish, can sometimes help lower cortisol, calm the mind, and support better hormonal regulation in the long run.

 

A Note on Alcohol Consumption

 

While alcohol isn’t typically included in discussions about nutrient-dense meals, it’s worth touching on how it fits into a balanced lifestyle. Moderate alcohol consumption, such as a glass of wine with dinner, may be part of cultural or social habits for many people. However, excessive or frequent drinking can interfere with nutrient absorption, disrupt gut health, and impact liver function.

 

It’s also important to note that alcohol can raise cortisol levels, impair sleep, and hinder the body’s ability to recover, especially if consumed regularly. If you do choose to drink, moderation is key. Opting for occasional, mindful indulgence, rather than habitual use, can help support both physical and mental well-being. And if you’re focusing on healing, hormone balance, or digestive health, reducing or avoiding alcohol may be especially beneficial.

 

A Holistic Approach to Health and Medication

 

Throughout my wellness journey, I’ve personally leaned toward a more holistic approach, which focuses on treating the whole person (mind, body, and spirit) rather than just symptoms. Holistic health often incorporates nutrition, lifestyle changes, stress management, and natural remedies as first-line treatments. I believe that in many cases, especially for minor or chronic issues, there are natural alternatives that can be just as effective, sometimes more so, without the long list of side effects.

 

In the U.S., it’s common for doctors to be trained primarily to diagnose and prescribe, rather than help individuals uncover the root causes of their symptoms. Unfortunately, many medications can have adverse effects, including dependency, hormonal imbalances, gut disruption, or other unintended consequences. While medication can absolutely be life-saving, especially in cases of acute illness, serious disease, or trauma, it’s important to explore natural methods first when possible. Medication should ideally be a last resort, not a first response. Empowering yourself with knowledge and questioning whether a prescription is truly necessary can be a valuable step in becoming your own health advocate.

 

Progress Over Perfection

 

There is no single “right” way to eat, and no gold standard for health. I believe that making small, informed changes over time leads to sustainable habits and better health outcomes. Whether you’re just starting your wellness journey or refining an already healthy routine, every mindful choice counts.

 

Your health is your own and every step in a positive direction matters.

Read My Journey

Hi, I’m Evette!

I’m passionate about living a healthier, balanced life and sharing my love for nutritious meals and mindful choices. Through Evette Eats, I’ve created a space to inspire others with easy-to-make recipes, food tips, and practical advice.

What started as a personal journey has blossomed into a mission to help others discover the joy of wholesome living. From creative meal ideas to thoughtful insights on nutrition, I’m here to support your journey toward a healthier you.