West African inspired culinary traditions meet fitness over the holidays.
This story recounts the transformative journey of adopting a healthier lifestyle, blending West African inspired culinary traditions with modern fitness routines. This story highlights cultural identity challenges, family expectations, and personal growth. This story is the discovery of the liberating power of food and fitness.
Blending culinary traditions with wellness routines becomes increasingly challenging with the holidays upon us. The holiday season, from turkey and sweet potato pies to pull-ups and burpees, presents a unique opportunity — to make fond memories with loved ones and prioritize holistic wellness.
Most people do not realize they have readily available resources to adopt healthier lifestyles, explained Cager Kajur, International Sports Sciences Association Master DNA Trainer. While certain foods can interact with genetic predispositions and impact health outcomes — such as red meat increasing prostate cancer risk amongst males of African ancestry and gluten-heavy diets like pasta raising the likelihood of celiac disease amongst people of Asian and European ancestry — articulating individual wellness goals can empower people to create personalized, sustainable fitness and eating routines.
Indeed, food and wellness reflect our identities and cultural heritage, passed down through family, social circles, and origins. Stephen Satterfield, Food Writer and Host of Netflix's High on the Hog, eloquently said, "Food connects us through time, across geography, from generation to generation. It tells stories about where we've been, where we are, and where we're going."
A threefold approach can enhance our celebrations:
1. Tastes great: savoring traditional spices and flavors.
2. Looks great: visually plating with appetizing color, texture, and garnishes.
3. Nourishes: whole foods for well-being, physical appearance, and energy.
We have new opportunities to transform traditions and create mindful memories this holiday season. Traditional holiday meals evoke nostalgia with familiar staples like carbohydrate-heavy meals and savory spices. When gathering to enjoy classic dishes, consider balancing macro and micro nutrients to expand meal options.
Cager Kajur said, "Overcoming self-doubt, low self-esteem, anxiety, and adopting positive body imagery are the first steps to break through, unlock transformation, and realize our minds and the power of our bodies. People should feel inspired to love themselves enough to adopt sustainable lifestyles somewhere in their journeys.” Adopting simpler habits like drinking more water, eating vegetables, and taking walks can evolve into long-term lifestyles. Wellness is a journey; small steps today create a healthier life tomorrow.
Small and personalized wellness lifestyle choices are growing among millennials, and Gen Z, with 49 percent and 37 percent, respectively, strongly prefer products and services that leverage personal data to personalize wellness experiences. Built-in device features like Android's Google Fit, nutrition tracking on Android, and iOS's physical activity and health tracking features have become readily accessible resources for adopting healthier lifestyles. Small, simple, and consistent steps can have profound and long-term impacts.
The rise of hybrid work has significantly impacted physical activity and movement. With more people working entirely from home or averaging 3.5 days in the office, collective mobility has decreased, leading to sedentary patterns and associated health risks. "I, too, procrastinated going to the gym," said Cager Kajur. "It is essential for people to understand how their body moves and responds to various kinds of exercises." While remote and hybrid work can be beneficial, we must find ways to balance and offset declining mobility and enjoy healthy and hearty meals — whether meat-based or mouthwatering vegan recipes. Chef and Influencer Andrew Bernard, for example, shares plant-based recipes that can also be adapted to include meat and dairy.
West African culinary practices have left an indelible mark on American holiday traditions and cuisines. Thanksgiving chefs incorporated yam into sweet potato pies, and okra-based stews evolved into gumbos. Through passages, eras, and generations, West African spices and ingredients have been blended and adapted to create crispy, flavorful meals that have become staples in American food culture. While the quality and versatility of West African–African American culinary practices remain undisputed, they often contain dense carbohydrates, heavy oils, and spices.
When indulged frequently or in high amounts, these dishes may pose significant health risks and impede health and fitness goals. Embracing culinary diversity can expand our palettes to new vegan and non-vegan dishes; beans and chickpeas, for instance, provide essential amino acids for muscular vitality. Lentils are also a nutritional powerhouse, offering substantial protein, vitamins, and antioxidants. Lentils, beans, and chickpeas-based meals can be easily adapted to create tasty vegan and non-vegan meals.
Cager Kajur recommends a holistic wellness approach that includes physical, psychological, and emotional balance. Kajur’s quick and simple exercise routines emphasize that rest, recovery, and self-care play equal roles in adopting healthier and sustainable lifestyles.
Happy Holidays!
Ibe Imo (Journalism ’25) is a Harvard Master of Journalism candidate, storyteller, and technology professional. He is a fitness enthusiast and enjoys outdoor activities, including hiking and trail cycling.
Photo Credits: Tyren Redd and Larisha Bernard.
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