Changing the Foods You Eat

It’s time to consider changing the foods you eat and that doesn’t mean that it has to be a bummer. Instead, let’s get really excited about how changing up our diet can support all of our other self-care goals! Did you know that you can even gain quality sleep by changing your eating habits? You can increase your energy, clear up your skin, and bring your exercise and meditations to a whole new level? YOU CAN! And, the best part is, that quality nutrition doesn’t just make you feel amazing, it can taste incredible too.

Changing the Way You Eat

You’ve already been changing up the way you eat, but now it’s time to take a look at changing the foods that you eat. “Quality in, quality out” right?! Okay, once you’re nutritionally focused and getting plenty of restful sleep, we can begin experimenting with what your current diet is doing for you…and what it’s not. Be patient, this part is an evolution that requires finesse. So, let’s revisit some of the basics:

1. You can, and should, enjoy a broad variety of dishes.
2. Consider not just cutting down on calories but how you can amp up nutrient density.
3. Make space for a small snack before bed.
4. Use caffeine wisely, if at all.
5. Spot hidden sources of caffeine, and clean up your intake.
6. Consume alcohol in moderation.
7. Prepare for the post-lunch dip to keep your energy level.

Changing the Foods You Eat

1. Pay attention to micronutrients.

   • People who sleep well also show higher levels of micronutrients.
   • Micronutrients are important substances your body requires in small amounts.
   • A varied diet full of natural foods will help supply these.

2. Choose foods that contain tryptophan.

   • The amino acid tryptophan promotes sleep.
   • You can find it in foods like dairy products, eggs, and nuts.

3. Eat more carbohydrates.

   • Carbohydrates enhance the effects of tryptophan.
   • That’s what makes a bowl of cereal and milk an ideal evening snack.

4. Get enough protein.

   • Dietary protein is the source of tryptophan.
   • Aim for getting about 10 to 35 percent of your daily calories from protein.

5. Limit high-fat foods.

   • Foods high in fat can cause weight gain and disrupt your sleep.
   • Switch to dairy products that are low-fat or fat-free.
   • Eat more fish or choose the leanest cuts of meat.

6. Limit spicy foods.

   • Foods with too much spice may trigger heartburn when you lay down in bed.
   • Order “hot” dishes, such as bulgogi, for lunch rather than dinner.

7. Switch from commercial energy drinks to natural boosters.

   • Commercial energy drinks tend to contain large amounts of caffeine and sugar.
   • Natural stimulants, like drinking plenty of water or taking a daily walk, won’t interfere with your sleep.

What Happens Next?

Create space to play and experiment with your diet. Allow changing the foods you eat to be a fun experience. Plant a garden to eat from, try out new recipes, and engage your tribe in the exploration. When we’re mindful of what we’re putting in and how it affects us, we’re better equipped to make and keep, changes that make sense for us. There is a close connection between your diet, your mood, sleeping habits, mental clarity, and more. Eating foods rich in variety and high in nutrients, along with choosing sensible late-night snacks, will help keep you in a state that supports your overall health and growth. Changing your diet doesn’t mean being on a diet. When we’re fully nourished, we’re taking care of ourselves. Have fun with this and each night as you lay down to rest, remember to  Let Go The Residue of The Day. Tomorrow is always a new beginning.

Be well.

Namaste.