Healthy eating for high performers
How I eat for energy, discipline, and joy
It’s no secret that I love food. I love trying new foods and visiting new restaurants; it brings me so much joy. But when it comes to being the kind of person who doesn’t sit at a desk all day, works long hours, and is naturally under a lot of stress more often than not, it’s important to consider what I put into my body on a daily basis. To feel good, maintain high energy levels, keep my cortisol levels stable, give my work my 100%, and get through the day in one piece.
It takes a lot of trial and error to figure out what fuels your body best, especially because wellness is not a one size fits all kind of concept. We are all different, and what one health professional says versus another may not be what works for you. It’s your responsibility to determine how you take care of yourself to the best of your ability when it comes to your diet.
So that’s what I’m breaking down today: the importance of intuitive, healthy eating for high performers. Remember to listen to the full episode on The AHA! Moment Podcast!
Food is fuel
It’s so easy to mindlessly eat. Shove some food down your throat just to keep you from fully running on empty. It’s also easy to binge eat, emotionally eat, or eat with unreasonable restrictions. Many of these times are dependent on certain situational circumstances we find ourselves in, based on our day-to-day. You feel like it’s out of your control, which slows you down and as a result, impacts your performance over time.
That’s why it’s so important to view food not just as a necessity, but the gas to fill up your tank every single day. And you get to choose what kind of gas goes in your tank. Just like your screen time or bed time, you are in full control of how your diet will impact your overall health as a human, and also how it will impact your productivity and results as a high performer.
It forces you to listen to your body in order to get to know it better. It’s an ongoing process that takes time as we evolve. But if you want to see yourself take anything to the next level, it starts and ends with how you take care of yourself. Many times, wellness starts in the kitchen.
Habits that have helped me
Like I said, wellness isn’t one size fits all. It’s all relative, so take this with a grain of salt. But I wanted to share what mindsets and habits have helped me over time as I move through my own journey.
First, I wait at least an hour after waking up before having any caffeine in the morning. The essential thing that your body craves in the morning is water, because you were just sleeping for many hours — you’re dehydrated! I like to prioritize drinking a glass of water before anything else. Plus, when you wait for your body to naturally wake up on its own rather than relying on caffeine, it helps you avoid crashing out later on in the day.
Next, I want to emphasize how important I’ve found healthy boundaries to be when it comes to everything. Whether it’s portion control (i.e. stop eating once I feel full versus like I’m going to explode), limited weekly alcohol intake, or just having one small sweet treat at the end of the day, these boundaries have helped me get rid of my all or nothing thinking when it comes to my relationship with food. I do eat whatever I want. But it doesn’t mean I’m going to clean my plate or eat the whole cake. Everything in moderation is key.
With that said, if you know me or work with me, you know that if I don’t eat when I’m hungry it can get ugly. I know that about myself. So I plan accordingly and I mentally prepare for these circumstances. I have to eat every few hours, even if it’s a small snack, like a cup of fruit or a couple bites of a cookie. Or, if it’s lunchtime and I’m on the go, I have something ready to eat so for whatever appointment or task I have next, I’m a fully charged battery. And to save whoever I’m meeting the embarrassment of hearing my stomach growl. Don’t skip meals, especially when you have a stressful day ahead. You’re only hurting yourself and wearing yourself down even more. Stay on your own side here.
Go-to foods and snacks!
In the podcast episode version of this edition, I’m going more in depth on my go-to meals and snacks that I personally swear by for high energy — so give it a listen if you need some new food inspiration!
Otherwise, I’m passing along some recipes linked below as a thank you for being a loyal subscriber to The AHA! Moment here on Substack. Check them out below:
I love this Greek Lemon Garlic Sheet Pan Salmon with Potatoes recipe. I make this dish every week without a doubt. It’s super quick and easy, and it has a ton of protein in it that keeps you full!
Shrimp Saganaki is such a classic favorite of mine, especially in the warmer months. It’s a great appetizer or dish alongside a side salad!
My favorite chia pudding recipe with Greek yogurt, I either have this for a quick breakfast or for lunch. I personally don’t use protein powder like this creator does in the video, but you can make this one your own! :)
This avocado toast. Trust me — you’ll be obsessed.
Cheers,
Angelina