“No more sugar.”

“Dry January!”

“Low carb? Keto? Dairy-free?”

With many resolutions to be more active in the new year, there often come attempts to overhaul one’s diet. Thankfully, it doesn’t take a drastic change or extreme challenge in the kitchen to make a difference. 

Dr. Serene Bethune, a primary care provider at SSM Health Monroe Clinic Medical Group, sums up a healthy lifestyle in one word: balance. 

“It can be as simple as trying to make smarter choices by cutting back on portion sizes and eating different foods in moderation,” said Dr. Bethune. “You don’t have to feel ‘deprived’ with your eating habits to lose or maintain weight and that in turn helps you achieve long-term success.”

Good nutrition can affect many areas of your life, she says, including energy levels, quality of sleep, mood and overall health. 

A poor diet and being overweight can also lead to a multitude of health problems ranging from Type 2 diabetes and high blood pressure to mental health concerns, heart disease and forms of cancer, to name a few. Practicing a healthy lifestyle, says Dr. Bethune, can help lower the risk of developing any of these conditions. 

Dr. Bethune’s top tips for maintaining balanced nutrition:

●  Focus on eating plenty of fruits, vegetables, whole grains, dairy, and proteins

●  Try your best to limit food items with added sugars, sodium, and fats, which do not contain helpful nutrients

●  Challenge yourself to “eat the rainbow each day” — foods of different colors offer variety 

●  Limit sugary drinks and replace them with water, which is calorie-free and helps our body maintain balance and get rid of waste

SSM Health Monroe providers — at the hospital and area clinics — are always available to consult with patients and help build an individualized plan for improved nutrition.

Rebecca Bordner, marketing and communications consultant at SSM Health Monroe Hospital, has seen firsthand this relationship between providers and the surrounding community.

The main Monroe campus is home to both SSM Health Monroe Hospital and SSM Health Monroe Clinic Medical Group, including eye care, imaging, and lab services. There is also SSM Health Monroe Express Clinic next to the DMV in Monroe and SSM Health Monroe Hospice Home just north of town. 

SSM Health clinics are also located throughout the county, in Brodhead, New Glarus and Albany. 

“We have provided compassionate, exceptional care for our friends, family, and neighbors for over 83 years and are grateful for the strong community partnership we have formed through our hospital, clinics, and Foundation,” she said. 

When it comes to health and wellness, Chris Isely’s mission is simple: live the lifestyle, learn from experience and share the knowledge gained.

Isely, owner of Fitness Nutrition Center, has been in business for 17 years, first in Freeport before opening a Monroe location in 2013. 

Fitness Nutrition Center offers a variety of products, ranging from vitamins, minerals and herbs to sports supplements. Isely also stocks natural personal care products and some natural food options. 

His advice, though common, is still something many struggle to put into practice. Isely believes the most essential factors in good overall health are healthy eating — with proper food and supplementation — combined with regular exercise. 

The idea of utilizing supplements can be intimidating. Can they still be beneficial for non-athletes? Yes, they can, says Isely, by supplementing a healthy diet with a multi-vitamin for the proper amount of nutrients.

“The food that is available for us today does not have as many nutrients as they did years ago,” he said. “With the food being modified for higher yields, artificial additives can create digestive issues along with overall well-being. Even our polluted air can cause health issues. In this case, supplements can be used to help prevent these issues that may occur.”

Isely’s top tips are to be consistent and patient with your nutrition journey. “Don’t fall into a rut you can’t get back out of,” he said. “If you need a day to relax and cheat on your diet, that is okay but don’t make one day into two or three.”

Supplementing a healthy diet with vitamins or other products can also be helpful for busy individuals who struggle to get all of the nutrients their body needs. Isely recommends a fruits and greens powder, for example, or a smoothie if you’re lacking on fruits and vegetables. Protein bars or powders can also help compensate for the lack of protein intake in a diet, he said. 

Everyone’s needs are different and it’s always recommended to consult with your healthcare provider before making lifestyle or nutritional changes. Isely recommends starting small, drinking plenty of water and staying consistent.

“It is never easy to avoid sugar and overeating the things that give us comfort … ,” he said. “I recommend trying to make little changes each day until you get to the point to where you are feeling good about yourself — it becomes easy after a while.”

Like Isely, Dr. Bethune preaches patience and consistency (along with regular exercise, of course). Whether you’re getting back into a routine or starting to improve your nutrition for the first time, she stresses it’s never too late to make positive changes. 

Treat yourself with kindness — it’s okay to have some days that are more successful than others,” she said. “Eventually, eating well will become easier, and you’ll begin to feel the benefits.”

— This story is part of a six-part series highlighting local services that can help readers be the best version of themselves in the new year. This story focuses on the topic of nutritional health.