Adding vs Subtracting

Simple nutrition strategies to get you started


by Emma Andrews


With a shift in our daily habits - making more time in our day for physical activity - it’s important to not overwhelm ourselves with dramatic changes in our diets too. Sure, you may have an intention to “eat clean” this month, eat out less, or eat less of a food you’ve been overindulging on, but starting with simple changes that are easy to integrate, means you’re more likely to be consistent with your new habits throughout the month. That goes for both fitness and nutrition!

This week, start simply with the premise of “adding” versus “subtracting”. Adding more real, whole foods, rich in nutrients - the way nature intended them. Whole foods contain more nutrients than processed foods, and these nutrients (such as vitamins, minerals, enzymes and antioxidants) serve as catalysts and building blocks for cellular recovery and repair post workout.



5 easy ways to add more whole foods to your meals


1. Add fresh herbs like cilantro, parsley, oregano or basil as a garnish to any meal. Keep at least one option on hand in your fridge for easy additions at meal time

2. Mix in whole seeds, like hemp, sunflower or sesame to your favourite dips, or the batter of any baked goods you’re making.

3. Add a handful of finely shredded leafy greens like kale, chard or spinach, or grated zucchini to pasta sauce or pizza sauce.

4. Keep a jar of mixed nuts in your car or at your desk, so if a take-out meal beckons because of convenience, you can supplement your meal with whole foods and extra nutrients.

5. Make a weekly batch of homemade soup from scratch, and serve alongside your main meals or as a starter. Try this week’s feature recipe, a super flexible Glorious Green Soup, which you can make with just about any greens in your fridge.


Sometimes we tend to overcomplicate things, especially when it comes to sports nutrition, when really it’s quite simple. Emphasize whole foods whenever possible and your body will thank you.



Chris Thorn Photography

Emma Andrews is a Registered Holistic Nutritionist specializing in sport performance and longevity. An endurance runner herself, Emma empowers and educates athletes (and life enthusiasts) to be proactive about their longevity. She's also the co-founder at The Pineapple Collective, a consulting agency that helps natural health and wellness brands tell their story.