Our fast-paced world can make wellness feel like a one-size-fits-all approach. The thing is, finding ways to take care of ourselves should be anything but generic! Today, you’re getting a new way to embrace the rich tapestry of cultures and perspectives that can enhance your journey to feeling your best. Below are a few ways to inspire your approach to nourish your mind and body from trusted sources.

After seeing first-hand how learning from new traditions, rituals, and viewpoints makes wellness routines more personal and effective, I’m always looking for more experts to speak to. Below, you’ll get a front-row seat to the top takeaways from Mary, one of my guests on the Nicole Chenard podcast. Mary offered such a refreshing take on health from her upbringing that blended Irish traditions across city and country life. Her experience weaving her Irish roots into American culture left me feeling so inspired that I knew I had to share them with all of you here. 

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Mary’s Outlook on a Healthy and Happy Life

Years after growing up immersed in Ireland’s beauty, Mary met her husband, a United States Air Force pilot, during a vacation on Cape Cod. Together, they raised two sons in New Hampshire, with frequent trips back to Ireland. Her curiosity and travels helped Mary gain a unique insight into how Irish traditions like St. Patrick’s Day celebrations compare to those in America.

Every new encounter fed her passion for nutrition, meal preparation, and ingredient selection. For Mary, living well encompasses more than just healthy eating. It includes the joy of shared family experiences and the meaningful connections formed around the dinner table. 

Below are 5 of my favorite takeaways for anyone curious about bringing Mary’s healthy, happy life philosophy into their unique wellness routine.

A Meeting of Heart, Culture, and Health: 5 Inspiring Takeaways

1. There’s power in appreciating your food 

Connecting to ingredients deepens the intention and nourishment of a meal.

Appreciating where your food comes from, how it came to be, and the care that went into preparing it can transform your whole eating experience. Mary shares how a simple ingredient like potatoes holds a special place in her home and memory.

Americans may easily take an ingredient like potatoes for granted or even avoid them—don’t get me started on diet culture. For Mary and others in Ireland, potatoes were a reliable crop during the Great Famine and remain a beloved and versatile part of Irish cuisine. Beyond their delicious taste and digestive benefits, potatoes symbolize a story of resilience and tradition. 

Similarly, Mary shared fond memories of fresh Irish salmon, Bantry Bay scallops, and vegetables from local farms. She advocates for being mindful of the food we consume, recognizing the efforts of those who produce it, and valuing the entire process from farm to table. Understanding and celebrating nutrition adds meaning and joy to meals and can enrich your relationship with food.

2. Preparing healthy meals doesn’t need to be complicated

The simpler it is to care for yourself, the more likely a long-term health habit will form.

Preparing healthy food doesn’t need to be complicated. I know for so many people balancing home and work obligations, food prep is often on the back burner. Simplicity is key to making healthy eating more enjoyable and something you can sustain as schedules and seasons get chaotic.

“The important thing is to pre-plan. You have to prepare, you have to think ahead of time and do your shopping. Think of what you’re going to make and keep it simple. You want your protein and you want your vegetables. Lots of vegetables, salads, and fish, chicken. You have to buy these things and have them on hand when you’re ready to make something.” – Mary 

Mary shares a few principles for making cooking a regular habit that can help anyone keep it simple:

• Pre-plan meals that you can easily create.

• Have some foundational tools ready (knives, cutting board, pot).

• Stick to less complex recipes (soup is a great example!).

• Keep ingredients readily available at home.

• Break up tasks like chopping to have everything ready when you want to prepare a meal quickly.

• Make enough to last a couple of days.

• Don’t be afraid to freeze meals and ingredients.

Focusing on simple, healthy ingredients helps avoid overcomplication and saves time and effort. Simple still means enjoying the natural flavors of fresh, whole foods, and you can always explore more detailed recipes when you have the time and energy to enjoy the process.

3. Healthy eating starts in childhood 

The first memories of food and family can lead to a lifelong appreciation for nutrition.

Many adults struggle with approaching cooking or knowing where to start regarding healthy meals. This can lead to a reliance on takeout or highly processed meal options and a habit of eating alone or being distracted.

Mary is a wealth of information for any parent or anyone curious about how we’re raised affects our relationship to food and healthy eating as adults. She opened up about how she involved her two sons in their curiosity about ingredients and appreciation for food at a young age.

A few of Mary’s parenting tips for raising healthy eaters can offer inspiration for a new lens on nourishing ourselves at every meal:

• Engage children in meal preparation.

• Discuss where food came from to instill a love for the process that brought the meal to the table.

• Give kids small jobs to play a part in cooking and make it a family activity.

• Hold space for a family dining experience that embraces connection and conversation.

Cooking and eating together as a family strengthens bonds and creates a special flavor of family life. Introducing children to these simple principles early on benefits individual health and fosters a culture of wellness within families and communities.

“They feel that they’ve invested in this meal and everybody is cooking and then people sit down and eat this meal. It’s so much easier, so much nicer than to go order something, and see everybody sitting in a corner eating something, which loses that special flavor of family.” – Mary

4. Sports are a beautiful blend of culture and movement 

Movement feels different when it’s done with intention and meaning.

Moving with intention is about exercising our bodies with a purpose beyond aesthetics. Sports offer a unique way to blend culture and history with exercise, connecting us to our bodies and each other. Mary shared how popular Irish sports, like Gaelic football, hurling, and rugby, showed her a culture of celebrating our bodies and minds.

She vividly remembered the scenery of an intense golf competition and partnering with her sister in Irish step dancing’s rhythmic movements. Step dancing is a great example of movement. It comes with deep meaning as a tradition highlighting the rich cultural fabric of Irish music, featuring instruments like the accordion and harp.

Exercise has great physical health benefits, but it also has a mental health aspect. Mary’s childhood experiences around culture-rich sports can inspire you to shift from seeing fitness as all work and obligation to something that can also be fun, connective, and purposeful.

You may not go trying an Irish step dance any time soon, but you could take this inspirational view of physical activity to explore ideas like the following:

• Create a sense of community with an intentional choice of workout buddies or classes that leave you feeling connected.

• Turn a rigid workout routine into a fun way to invite friendly competition with friends and family through sports you enjoy.

• Join a recreational sports team to learn a new movement style and skillset, take in the game’s origins, and learn from others.

5. Nature has healing qualities for the body and mind

Observing the beauty outside our windows is a lifelong health habit we can all practice.

Stress relief and grounding are top priorities for many busy professionals in a world of endless notifications and distractions. Spending time in nature has proven to regulate the nervous system and promote relaxation.

Natural environments’ sights, sounds, and smells can calm the mind and enhance overall well-being. Mary recalls beautiful Irish landscapes within and outside the city. I loved hearing her talk about botanical gardens, beaches, and scenic countryside. Each of these views invites people to immerse themselves in the tranquility of nature despite how hectic life can feel.

Mary shared how immersing herself in the varying seasons and weather has been therapeutic. Here are a few ways you can embrace that same connection with nature:

• Take a screen-free walk outside.

• Position your desk or couch near the windows.

• Travel to new places.

• Feel the sun on your skin.

There’s a new level of appreciation for the environment and cyclical changes when we embrace what surrounds us.

Final Thoughts

Sometimes, it’s easy to get wrapped up in what influencers or news outlets say is the best approach to health, nutrition, and fitness. I love the opportunity to step back and tune into what we need as we evolve. I am open to learning more about how we can keep our healthy habits evolving. This conversation with Mary and the 5 insights listed above are a great way to expand upon what you know and feel empowered to craft the wellness routine that makes you feel your absolute best.

Catch New Episodes on the Nicole Chenard Podcast

If you feel that spark to continue learning more, check out educational interviews with experts across health, fitness, and sport led by Nicole Chenard, MS, RD, LDN. Tune in for science-backed answers to your most common nutrition and health questions with episodes inviting you to participate in the conversation. 

Exploring Irish Culture: An Insightful Conversation with Mary episode show notes: