Empowering Your Plate II: You Are What You Eat

Aia ke ola i ka ai - "Life is in the food." This Hawaiian proverb encapsulates the profound connection between our food choices and our overall well-being. It is a wisdom echoed across cultures and traditions, reminding us that what we consume nourishes not just our bodies, but our minds, our spirits, and our very sense of pono.

Convenience. It is everywhere. Fast food joints line the streets of almost every city, every grocery store has pre-made meals ready for you to eat on the go, and from the click of a button, we can have someone pick up our orders and drive them to us. It is the perfect complement to our new fast-paced lifestyle! With the demands of the modern world, the convenience of pre-made food is almost like a godsend. However, it is not the convenience that can pose issues—it is the food itself.

A lot of processing goes into making "convenience" foods, as they need to have a long shelf life. Often, nutrients are stripped away, and preservatives are added to keep the product edible as long as possible. This combination of empty calories (those with no nutritional value) and artificial additives creates a concoction that does not quite satiate us the way we would like. Frequently, it leads to overeating to try and achieve that state of true satiation.

Now, not all convenience food is created equal, and there are a myriad of healthier options, especially in grocery stores. But how many more times do we choose the processed food—chemically engineered to taste amazing but provide nothing of substance—instead of the meal that will fuel our bodies and minds and leave us feeling energized for hours?

So goes the adage, "You are what you eat." Dead food leaves us feeling, well, dead, while whole foods rich in the essential nutrients our bodies need to function give us energy and vitality.

The Mind-Body-Food Connection:

Science and ancient wisdom converge to reveal the intricate dance between our bodies and the food we consume. The nutrients we ingest are utilized in every cell, every thought, every emotion. When we nourish ourselves with wholesome, vibrant foods, we provide our bodies with the tools they need to thrive. Conversely, a diet laden with processed foods and empty calories can lead to a cascade of imbalances, leaving us feeling sluggish, foggy-minded, and emotionally drained.

Consider the gut-brain connection, a fascinating field of research that has shed light on the powerful influence of our gut microbiome on our overall health. The trillions of microorganisms residing in our digestive tract play a crucial role in everything from digestion and nutrient absorption to mood regulation and immune function. When we feed our gut with a diet rich in fiber, fruits, vegetables, and fermented foods, we cultivate a diverse and thriving microbiome that supports optimal well-being.

On the other hand, a diet high in processed foods, sugar, and unhealthy fats can disrupt the delicate balance of our gut microbiome, leading to inflammation and a host of health problems. Studies have linked an unhealthy gut microbiome to a range of mental and emotional health issues, including depression, anxiety, and even cognitive decline.

Beyond the Gut: The Ripple Effects of Food Choices

The impact of our food choices extends far beyond our gut health. The nutrients we consume directly influence our brain chemistry, affecting our mood, energy levels, and cognitive function. For example, omega-3 fatty acids, found in fatty fish like salmon, have been shown to support brain health and reduce the risk of depression. B vitamins, abundant in leafy green vegetables, play a crucial role in energy production and mood regulation. And antioxidants, found in colorful fruits and vegetables, protect our cells from damage and promote overall health and vitality.

Conversely, a diet high in processed foods and refined sugars can wreak havoc on our bodies and minds. These foods often trigger a spike in blood sugar, followed by a crash, leaving us feeling fatigued and irritable. They can also contribute to inflammation throughout the body, increasing the risk of chronic diseases and impairing our mental and emotional well-being.

Pono is more than just physical health. It is a state of balance and harmony, where our thoughts, actions, and relationships are in alignment with our deepest values and purpose. And food is heavily intertwined in that belief.

When we choose to nourish ourselves with whole, unprocessed foods, we not only support our physical health but also cultivate a sense of respect and gratitude for the natural world. We become more attuned to the rhythms of nature, the cycles of growth and harvest, and the interconnectedness of all living things.

Furthermore, mindful eating, a practice that involves paying full attention to the experience of eating, can deepen our connection to the food we consume and its impact on our bodies. By savoring each bite, noticing the flavors and textures, and listening to our body's signals of hunger and fullness, we can grow a more mindful and intuitive relationship with food.

Embarking on the Journey:

So, how can we begin to make better food choices and embark on a journey towards pono? It starts with awareness and intention:

• Crowd out the processed: Instead of focusing on restriction and deprivation, try "crowding out" processed foods by filling your plate with vibrant, whole foods. As you incorporate more fruits, vegetables, whole grains, and healthy fats into your diet, you'll naturally have less room for unhealthy options.

• Listen to your body: Pay attention to how different foods make you feel. Notice which foods leave you feeling energized and focused, and which ones leave you feeling sluggish and foggy-minded. Use this information to guide your food choices and create a diet that supports your unique needs.

• Cook more at home: Preparing your meals allows you to control the ingredients and avoid hidden additives and preservatives often found in processed foods. It is also a wonderful way to connect with your food and the act of nourishment. Meal prepping is also a great way to have healthy, convenient food on the go.

• Practice mindful eating: Slow down and savor each bite. Pay attention to the flavors, textures, and aromas of your food. Notice how your body feels as you eat. Mindful eating can help you develop a deeper appreciation for food and cultivate a more intuitive relationship with your body's hunger and fullness cues. No eating while driving!

• Seek support: If you are struggling to make lasting changes to your diet, consider seeking support from a registered dietitian, nutritionist, or health coach. They can provide personalized guidance and support you on your journey to pono.

We deserve to feel our absolute best, and it begins with making smart food choices. The better we eat, the better we feel!

If you are looking for some recipes and cooking inspiration, check out some of our favorite pono recipes!