Meet our incredible intern, Rachael Heilner.
Many people enjoy hearing what nutrition professionals do when they face their own healthy eating challenges. After all, knowing about nutrition does not automatically make everyday choices easy. Busy schedules, tempting convenience foods, stress, and lack of sleep can affect anyone. That is why we are excited to introduce Rachael, an amazing intern with a thoughtful and realistic approach to building healthier habits.
Rachael’s story is relatable because her goals are simple, practical, and focused on long-term lifestyle change rather than quick fixes. She understands that healthy eating, regular exercise, and better sleep take planning and consistency. Her strategies may inspire you to look at your own routine and find small ways to make healthier choices every day.
Hi, I’m Rachael! I have a Bachelor’s Degree in Dietetics, and I truly love food. Even with a nutrition background, I still struggle at times with eating healthy. This year, I have four goals that I hope will become more than short-term resolutions. My goal is to turn them into lasting lifestyle changes that help me feel better, eat better, and take better care of my body.
- Eating less processed foods. This is one of my biggest challenges. We live in such a fast-paced world, and grab-and-go snacks are everywhere. They are easy, convenient, and often appealing when life gets busy. However, many packaged foods can contain added sugar, extra sodium, or more fat than we realize. That is why reading nutrition labels is so important to me. I try to look for helpful terms like “whole grain” or “less sodium,” but I never stop there. A package may advertise one benefit in large letters while still being high in something else. Looking closely at the full nutrition label and ingredient list helps me make a better choice. I also prefer homemade meals and snacks whenever possible because I know exactly what I am eating. Preparing food at home makes it easier to choose simple ingredients, control portions, and enjoy meals that are both nourishing and satisfying.
- Taking time to eat healthy. Lately, I have been doing a better job with this goal. I eat plenty of dairy and grains, but I know I need to focus more on increasing my fruit and vegetable intake. I am a big planner in many areas of my life, so it makes sense that meal planning should become part of my routine too. Planning ahead helps me create more balanced meals and makes healthy choices easier during a busy week. One strategy I have been using is preparing my lunches for work and cutting up fruits and vegetables in advance. When healthy options are already washed, sliced, and ready to go, I am much more likely to eat them. My new solution is to plan meals on Sundays for the entire week and then shop for all the ingredients I need. I know many people who do this successfully, and it helps reduce last-minute decisions. Even when I eat out, I try to take time to review the menu and choose healthier options. I am also learning not to be afraid to ask questions so I can enjoy the foods I love in a healthier way.
One of my favorite go-to snacks is cheese and crackers. I enjoy The Laughing Cow cheese wedges because they are lower in fat and calories, taste great, and come in different varieties. Pairing cheese with crackers can be quick, simple, and satisfying. I also like turning crackers into mini sandwiches for an easy snack. The key is to choose portions mindfully and look for better cracker options, such as whole grain varieties, when possible.
- Exercising on a regular basis. This is another goal that has been going well for me. I am slowly getting back into a consistent workout routine as often as I can. Right now, I have been doing PiYO, which combines Pilates and yoga. I enjoy it because it helps strengthen muscles, improve flexibility, and can fit into different schedules with workouts that range from about 20 to 50 minutes. I am not endorsing it, but it has helped me feel stronger and more toned, especially in my core area, which is where I personally want to focus. Exercise also improves my mood and gives me more energy, so it is something I want to make a regular part of my day. If exercise is difficult for you, finding a workout buddy can make a big difference. A partner can help motivate you, keep you accountable, and make workouts more enjoyable. My fiancé is that person for me, and I am that person for him. Working out together has made exercise feel more fun and less like a chore.
- Getting plenty of sleep. Sleep is something I struggle with almost every day, and I know many people can relate. I aim for eight hours each night, but work, responsibilities, and daily tasks can sometimes get in the way. To help myself rest better, I make sure the blinds in my room are closed and that the space is completely dark. I also silence all sounds on my cell phone so that texts, calls, and notifications do not wake me during the night. The only sound I want to hear is my alarm in the morning. These small changes help create a calmer sleep environment. If I have trouble falling asleep, I have heard that chamomile tea or lavender may be helpful, and I may try them in the future.
These healthy lifestyle goals may sound simple, but they are important to me because I want them to become permanent habits. Eating fewer processed foods, planning balanced meals, exercising regularly, and getting better sleep are goals that many people can relate to. Small changes can make a meaningful difference when practiced consistently. Let’s keep working toward healthier choices, taking care of our bodies, and building routines that support long-term wellness.
Happy eating, healthy living, and working out!