How Simple Food Choices Shape the Way We Live
- Brainz Magazine
- Oct 2
- 9 min read
Written by Vallery Melcher, Culinary Wellness Chef
Vallery is a wellness and culinary chef with expertise in health, nutrition, and project management. She combines her passion for food and culture with years of experience in events and community initiatives. Her upcoming cookbook, Wave Food, is inspired by the Blue Zone lifestyle about longevity.
Have you ever noticed how some people just seem to radiate energy and vitality? They're not following complicated diets or taking endless supplements. Instead, they've discovered something beautifully simple, the foods we choose and the way we live our daily lives have the power to transform how we feel, how we age, and how we experience each day.
In this article, I'm sharing what I've learned through my own journey from childhood gardens to Mediterranean kitchens about how returning to natural, seasonal eating and mindful living can change everything.
Why the food we choose every day matters
Our bodies are incredibly intelligent. When we feed them real, whole foods (the kind that come from the earth in its natural rhythm), they respond with energy, clarity, and resilience. It's not about perfection or restriction. It's about reconnecting with what our bodies actually need, fresh vegetables that taste like sunshine, grains that ground us, fruits that burst with flavor at just the right moment in the season.
When we eat this way, we're not just feeding ourselves. We're supporting every system in our body. Our digestion improves. Our mood stabilizes. Our energy doesn't crash mid-afternoon. We're giving our bodies the building blocks they need to thrive, not just survive. Over time, these small, consistent choices add up to something profound, more years lived with vitality, and less time spent managing preventable health issues.
From garden soil to galley kitchens: How I discovered my path
My relationship with food began in the most grounding way possible, hands in the soil of my hometown garden. As a child, I learned that tomatoes have seasons, that herbs smell different when you pick them fresh, and that there's something almost magical about eating food you've watched grow. Those early years planted seeds in me that would shape everything to come.
That's when I started sailing across the Mediterranean, and everything shifted.
Cooking in a tiny boat galley changes you. You can't rely on convenience or excess. You shop at local markets in small coastal towns, choosing what's fresh that day, what the fishermen brought in that morning, and what the farmers picked yesterday. You learn to work with simple ingredients and make them sing. A handful of herbs, good olive oil, and vegetables still warm from the sun. That's all you need.
Those experiences cooking in small spaces (on boats, in camper vans, in kitchens barely big enough to turn around in) taught me that healthy, soul-nourishing food doesn't require fancy equipment or complicated techniques. It requires presence, intention, and respect for the ingredients themselves.
Now, I've channeled all of this into my cookbook, Wave Food, and the cooking events and community work I do. I'm working with diverse communities, connecting people through the universal language of food, exploring how different cultures approach the kitchen, and showing that no matter where you come from, good food is about the same fundamental things, care, quality ingredients, and the joy of sharing what you've made.
This isn't just what I do. It's who I am. And I'm inviting you into this world with me.
Principles that guide my approach to food and living
Through years of cooking in small spaces, working with seasonal ingredients, and connecting with people from different food cultures, I've learned that healthy living isn't about following strict rules. It's about understanding a few core principles and adapting them to your own life. These are the foundations that guide my work with communities, my cooking events, and everything I share in Wave Food.
Daily guidelines for nourishing yourself
Eat what's in season
When you eat seasonally, you're eating foods at their nutritional peak. A tomato in August tastes completely different than one in January because it's supposed to. Our bodies are designed to sync with these natural rhythms. In summer, we crave lighter, cooling foods. In winter, we're drawn to warming, grounding meals. This isn't a coincidence. It's our innate wisdom responding to what we actually need.
Choose local when you can
Local food connects you to your place. It supports the people growing food near you, reduces the environmental impact of your meals, and often means you're eating things that were harvested recently, not weeks ago. There's something deeply satisfying about knowing where your food comes from, about recognizing the farm or the face behind what's on your plate.
Build your meals around plants
I'm not saying you need to be vegetarian or vegan, but making vegetables, legumes, fruits, and whole grains the foundation of your meals changes everything. These foods are packed with fiber, vitamins, minerals, and compounds that protect your cells, support your gut, and give you steady energy. They're also endlessly versatile and delicious when you know how to work with them.
Think about energy, not just calories
Food is information for your body. A balanced plate with good fats, quality proteins, and complex carbohydrates tells your body, "We're good. We have what we need." This keeps your blood sugar stable, your mind clear, and your energy consistent throughout the day. It's not about counting anything. It's about noticing how different foods make you feel.
Be present when you cook and eat
Cooking can be meditation. Chopping vegetables, stirring a pot, tasting as you go, these acts bring you into the present moment. And when you sit down to eat, actually tasting your food, chewing slowly, and paying attention, that's when eating becomes nourishing on every level. We miss so much when we eat distracted or rushed.
Move your body in ways that feel good
The people who live the longest, healthiest lives aren't doing intense workouts every day. They're walking, gardening, swimming, dancing. Moving naturally as part of their daily rhythm. Find what makes your body feel alive. For me, it's often being on the water, hiking to markets, and exploring new places on foot. Movement shouldn't feel like punishment. It should feel like celebrating what your body can do.
Honor rest as much as activity
We live in a culture that glorifies busy, but your body repairs itself during rest. Sleep is when your cells regenerate, your brain processes the day, and your immune system strengthens. Creating evening routines that help you wind down (dimming lights, stepping away from screens, maybe sipping herbal tea) supports your body's natural healing processes.
Share meals and stories
Some of my most treasured memories are around tables, swapping stories with fellow travelers, cooking together with new friends, and sharing meals that turn into hours of conversation. Food connects us. It's how we show love, how we celebrate, and how we comfort. The healthiest communities in the world prioritize eating together, and there's real science behind why that matters for our wellbeing.
Keep your kitchen simple
You don't need expensive equipment or a huge kitchen to eat well. Some of my best meals have come from the most basic setups. A good knife, a cutting board, a single pot. That's enough to create something nourishing and delicious. Simplicity in the kitchen removes barriers and makes healthy eating accessible every day.
Let ingredients speak for themselves
When you start with quality ingredients (ripe produce, fresh herbs, good olive oil), you don't need to do much. Simple preparations let natural flavors shine. A squeeze of lemon, a sprinkle of sea salt, fresh herbs torn with your hands. This is cooking at its most honest and most delicious.
Prepare without pressure
A little planning goes a long way. Washing greens when you get home from the market, chopping vegetables for the week, cooking grains in batches. These small acts of preparation make healthy eating easy, even when life gets full. It's not about rigid meal prep. It's about setting yourself up for success.
Listen to your body
Your body is constantly giving you feedback. Do you feel energized after a meal or sluggish? Does your digestion feel comfortable? Is your mood stable? Start paying attention to these signals. Over time, you'll develop an intuitive sense of what your body truly needs, and that wisdom is more valuable than any diet plan.
Enjoy every bite
This is the most important principle of all, healthy eating should bring you joy. The colors on your plate, the aroma while cooking, the satisfaction of a perfectly ripe piece of fruit, and the pleasure of sharing what you've made. This is what makes it sustainable. When eating well feels good, you don't have to force it. It becomes how you naturally want to live.
These principles aren't meant to be followed perfectly. They're guideposts, reminders of what nourishes us on every level. Some days you'll hit all of them, and other days just one or two. What matters is the direction you're moving in, not perfection in every moment.
Begin where you are
You don't need to overhaul your entire life. Start with one thing, maybe it's visiting a farmers' market this weekend, trying one new seasonal vegetable, or sitting down to eat without your phone. Small shifts create momentum.
Everything I'm sharing comes from lived experience, from gardens and galleys, from mistakes and discoveries, from countless meals shared with people from every corner of the world. My cookbook Wave Food brings all of this together, practical recipes, stories from my journey, and an invitation to make healthy eating joyful and achievable, no matter your kitchen setup or experience level.
Through my cooking events and community work, I'm building bridges between cultures and kitchens, showing that food is our common ground. We all need to eat, and we can all choose foods that make us feel vibrant and alive.
What this all means
At its core, this approach to food and life is about coming back to what's real. Real ingredients, real connections, and real pleasure in the simple act of nourishing ourselves and others. The farmers who brought their harvest to my boat knew this instinctively. The communities I work with around the world understand it in their own ways. And now, through my cookbook and events, I'm sharing these insights with anyone who's ready to cook and eat with more intention.
This isn't about adding more to your already full plate (no pun intended). It's about stripping away what doesn't serve you and rediscovering the joy that comes from eating food that makes your body feel good. It's about recognizing that every meal is a choice, and those choices shape not just our health, but our entire experience of being alive.
When you cook with fresh, seasonal ingredients, you're participating in something much bigger than a single meal. You're connecting to the rhythms of nature, supporting the people who grow your food, and honoring your body's needs. You're also reclaiming one of life's greatest pleasures, sitting down to food that actually tastes like something that was made with care, that brings people together.
The way we eat doesn't have to be complicated to be transformative. Sometimes the most powerful changes come from the simplest shifts, choosing an apple from a nearby farm instead of one that traveled thousands of miles, cooking one meal at home instead of ordering takeout, or sitting down to eat instead of standing at the counter. These small moments add up to a completely different way of living.
Stay connected and join the journey
If what I'm sharing resonates with you, I'd love to have you be part of this community I'm building around mindful, joyful eating and intercultural culinary connection.
My newsletter launches in just a couple of weeks, and it's where I'll be sharing the real, behind-the-scenes moments, stories from my cooking events, seasonal recipes you can make in any kitchen, tips I've learned from working with communities around the world, and early access to everything happening with Wave Food.
This isn't just another newsletter filling up your inbox. Think of it as an invitation to my table, a space where we explore food, culture, and wellness together. Where I share what's actually working in my kitchen, the farmers and producers who inspire me, and practical ways to bring more intention into your meals without adding stress to your life.
Ready to join? Send me a DM with your email address, and I'll make sure you're on the list when the first newsletter arrives. You'll also get exclusive early access to Wave Food and special invites to upcoming cooking events.
Let's cook, connect, and discover together what it means to truly nourish ourselves.
Connect with me personally
I'd love to hear from you and connect beyond these pages. Whether you have questions about seasonal cooking, want to share your own food journey, or are curious about upcoming cooking events in your area, I'm here.
Here's how to reach me:
I read and respond to every message personally. If you're interested in hosting a cooking event, collaborating on intercultural culinary projects, or simply want to chat about food and wellness, don't hesitate to reach out.
Read more from Vallery Melcher
Vallery Melcher, Culinary Wellness Chef
Vallery is a wellness and culinary chef with a background in health, food, and cultural projects. Drawing from her roots in farming, cooking, and sports, she developed a passion for how food fuels energy, mood, and well-being. She has managed international events, coached in sports, and led wellness travel initiatives, all while exploring the role of nutrition and community in healthier living. Her upcoming cookbook, Wave Food, blends Blue Zone principles with Mediterranean flavors and practical tips. Through her writing, events, and culinary projects, Vallery inspires others to connect food with health and joyful living.
References:
Poulain, M., et al. (2013). "Blue Zones: Lessons From the World's Longest Lived." American Journal of Lifestyle Medicine, 7(4). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6125071/
Buettner, D. (2020). "Blue Zones Diet: Food Secrets of the World's Longest-Lived People." Blue Zones. Available at: https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people/
Buettner, D. (2024). Interview on diet and longevity research. CNBC. Available at: https://www.cnbc.com/2024/03/16/diet-of-dan-buettner-longevity-expert-who-coined-term-blue-zones.html
