You are what you eat: Fueling Success

You are what you eat!

I know that you have heard that before. Let me ask – what goes through your mind?

Do you recount what you have eaten in the last 24 hours, or in the last week?

Are you rethinking the donuts for breakfast or fast food you grabbed between appointments?

We are driven by the desire for a thriving and a fulfilling life.  However, in our pursuit of success, we often underestimate the profound influence that our food choices have on our physical and mental well-being.

Science is now showing that wellness and immunity are directly correlated to the balance between the gut and the brain.  They are connected by the vagus nerve which communicates information from both using neurotransmitters (such as serotonin) and gut hormones.  This communication plays a vital role in sleep, mood, pain, stress, and hunger.

Researchers from John Hopkins are finding evidence that irritation in the gut may send signals to the central nervous system that trigger mood changes.  This is because your gut is lined by the Microbiome, which is made up of 100 trillion cells.  These cells are what control our mental stability & physical wellness because of the nutrients they absorb, digest, and yes, excrete.

Do you see how what you eat can positively or negatively affect the cells in your stomach, that in turn affect your overall wellness and ability to perform at your best?  How the food we consume is directly connected to your overall health?  By prioritizing the quality of the food we consume, we can optimize our energy levels, boost productivity, and create a solid foundation for success.  By fueling our bodies efficiently, we are making an investment in ourselves.  After all, our quality of life directly impacts our ability to excel.

So, how do we Fuel for Success?

In the fast paced world we live in – convenience can often cost us more than just money. 

Fast food is full of preservatives and often is high in sodium[1] .  Pre-packaged foods are also full of additives, often containing more than the recommended amounts of sugar, salt, and fat.  To fuel for success, you need to focus on a balanced diet; incorporating whole, unprocessed foods into your meals.  Choose fruits, vegetables, lean proteins, whole grains, and healthy fats to provide your body with essential nutrients.  When you don’t get the nutrients you need, you will have less than optimal physical and mental function.  So, let’s start with some simple habits to support your success.

Cooking at Home

Home cooking is one of the most impactful steps we can take towards healthier eating habits.  When we cook at home, we have control over the ingredients we use.  This means you are able to prioritize your dietary needs with whole clean foods and can create meals that nourish our bodies, contributing to our overall well-being.  Not only does cooking at home provide an opportunity to spend quality time with our families (or ourselves), but it can also save us money by not eating out or getting takeout.

Plan and Prep Meals

Dedicate time each week to plan and prepare your meals in advance.  Keeping your meals simple and tasty is key.  Don’t get caught up in Fad Diets or complex plans.  I have found all you really need to do is know your macro goal and use an app to track your calorie intake along with exercise.  There are a number of apps on the market that not only track your intake and exercise but also have meal plans to accommodate your dietary needs.  Just remember, it is the Goldilocks Principle: everything in moderation.

*What is a macro you may be asking??  “Macros” is short for macronutrients, a term used to describe the nutrients your body needs in large amounts, specifically carbohydrates, fat, and protein.  To figure exactly what macro ratio works for your body type, I recommend talking to a nutritionist.

Set yourself up for success by starting small.  Plan out 2-3 meals for dinner or maybe for one week focus on getting lunches prepped.  Then, add some healthy snacks or simply breakfast to get into the groove.  This will save you time and ensure that you have healthy options readily available, even on busy days.
            …and stop the ‘What’s for Dinner’ game!

A few practical tips for taking small steps:

Stock Your Fridge Like a Healthy Vending Machine: We all experience moments of hunger (or even HANGER) and need quick access to nourishing options when we’re on the go.  By keeping our fridge stocked with fresh fruits, vegetables, pre-cut snacks, and healthy proteins, we can avoid the temptation of unhealthy convenience foods and make mindful choices. 

When stocking your fridge, PLEASE do not just throw your produce in the fridge, or worse the drawer of death, and forget about them.  The containers you invest in storing these foods matter.  You don’t want your food to spoil quickly or leak.  Tupperware Brand Products (BPA free) are my go-to favorites for storage and prep as they’re not only air-tight and highly resilient but also dishwasher safe (saving you time).  The FridgeSmart containers in particular are ideal to prolong your produce 3-4 times longer.  You will stop throwing UFOs (Unidentified Fridge Objects) away and save money on your grocery bill!

Prioritize Your Staples: In addition to keeping my fridge stocked, I personally keep my pantry filled with oats, quinoa, brown rice, beans, raw nuts and seeds, protein pasta, and baking supplies.  In your pantry you also want to use quality containers that are air-tight, stackable to maximize space and transparent to allow you to see inside so you know what you are looking for at a glance.  I personally store my staples in Modular Mates.  My pantry stays fresh and organized so I can stay proactive on my health journey.  Being organized means less stress as you can prep effectively and efficiently by knowing what you have.  That itself is a great benefit for your mental health!   Being organized also saves you money.  Let’s be honest, no one wants to throw away stale food because that means we are throwing away our money!

Above All: Stay Hydrated: Don’t forget the importance of drinking enough water throughout the day.  According to the American Academy of Family Physicians we should aim to drink six to eight glasses of water per day.  Your body can’t function properly without water.  We are made up of over 70% water and if dehydrated we can’t regulate body temperature, maintain our muscles, manage our organs, or lubricate our joints.  Water helps prevent constipation, flushes out waste products, carries nutrients to our cells, and protects our organs and tissues.  We need water!

Sometimes though, water can be plain boring.  To help increase your water intake, consider infusing your water with slices of citrus fruits or herbs for a refreshing twist.  Alternatively, try cucumber water, which offers additional benefits beyond hydration.

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Food ideas to Fuel your Success

Combating the Afternoon Slump: Instead of reaching for a sugary snack like a granola bar, opt for a refreshing and nutritious parfait of: Greek yogurt, blueberries, banana slices, and a sprinkle of pumpkin seeds.  This combination provides a balance of protein, fiber, and healthy fats to sustain your energy levels throughout the day.  Make these Protein Power Balls when you want something sweet, yet macro friendly.

Promoting Restful Sleep: If you struggle with getting a good night’s sleep, consider incorporating chamomile tea and a handful of nuts into your evening routine.  Chamomile tea has calming properties that can promote relaxation, while nuts provide a source of magnesium, a mineral known for its sleep-enhancing effects.  Also, consider cutting out Alcohol.  Alcohol has been shown to cause insomnia, fragmenting your sleep, causing you to wake up and have a difficult time going back to sleep, which then affects your mental health.

*If you want a great zero proof option to swap out for your evening night cap, check out Be Refreshed Beverage Company.  I started this Non Alcoholic Beverage Company for those that are looking for elevated options when they are choosing a dry day, or dry life.  Just because you are putting your health first by decreasing alcohol intake, does not mean you need to sacrifice flavor.

Boosting Protein Intake: If you find it challenging to meet your daily protein requirements, try mixing protein powder into your coffee instead of using creamer.  This simple swap adds an extra dose of protein to your day and helps to keep you feeling full and satisfied.  I also like to swap out nonfat Greek yogurt for sour cream.  Try it, you won’t know the difference, and your gut will thank you.

Feeling Down or Unmotivated: Add more spinach to your diet – leafy greens like spinach are rich in vitamins and minerals that support brain health and can help improve mood and focus.  Pumpkin seeds, dark chocolate, blueberries and coffee are also great options to boost your focus.

I want you to think again about what comes to mind when you read “You are what you eat.”  Then, think about the last time you felt sluggish after a meal or during the day you felt like you couldn’t focus or were just “off”.

Ultimately, we have the power to prioritize our health and well-being through the food we consume and habits we create.  By making conscious choices to fuel our bodies efficiently, we can optimize our physical and mental performance.  This will lead to a thriving and fulfilling life.  My hope is for you to embrace these small steps towards healthier eating, whether it’s starting with stocking your fridge or meal prepping your breakfast. 

Don’t forget to enjoy the process while being mindful of those choices – “You are what you eat,” so choose wisely and invest in yourself for your success.