How to Nourish Yourself for Mental Clarity, Stable Energy & Creative Flow (With A Simple Meal Prep Plan)
As ambitious women, it's essential that we make the time to nourish ourselves. Unfortunately too many of us end up knee deep in creative projects, neglecting the act of nourishment that keeps our energy grounded and our mind clear.
I've never been one for meal planning. I like the freedom of choice and spontaneous creativity at meal times. So the keys for me are smart shopping, easeful meal templates, and sous-chef Sundays!
I strongly believe that healthy eating begins with smart grocery shopping. If your fridge is empty and your fruit bowl is gathering dust, then it can be easy to head to your neighborhood bar for a burger or order in pizza on a whim.
My recommendation is to stock your kitchen with a plethora of live foods (fresh vegetables and fruits), healthy fats, and high quality proteins so that every meal is a formula for optimal energy, mood, appetite regulation, and weight.
- Leafy Greens: Kale, Spinach, Collards, Dandelion and Beet Greens, Arugula, Chard, Watercress, Romaine, Etc.
- Sprouts and Microgreens
- Herbs: Cilantro, Parsley, Basil, Etc.
- Cruciferous Vegetables: Broccoli, Cauliflower, Brussels Sprouts, Cabbage
- Rainbow Vegetables: Bell Peppers, Tomatoes, Cucumbers, and Mushrooms, Zucchini and Summer Squash, Eggplant, Asparagus, etc.
- Onions and garlic
- Wild Alaskan Salmon, Anchovies, Sardines, Mussels, Herring, Pacific Cod, and Responsibly Farmed Rainbow Trout
- Organic, Pasture-Raised Meat, Poultry, Eggs, and Dairy
- Grass-fed Collagen
- Nuts and Seeds: Almonds, Chia seeds, Hempseeds, Pumpkin Seeds, Sesame Seeds, Flaxseeds, Etc.
- Fermented soy (miso, tempeh, natto, etc)
- Goat’s or Sheep’s Cheese or Raw, Organic Cow’s Milk Dairy
Starchy Vegetables: Yams, Sweet potatoes, Potatoes, Beets, Carrots, Pumpkin, and Winter squash
Beans and Legumes
- Low glycemic fruits: All Berries, Apples, Pears, Stone Fruits
- Olive Oil
- Macadamia Nut Oil
- Ghee and Pastured butter
- Olives in brine
- Raw Nuts and Seeds- soaked
- Cod liver oil and High quality Fish Oil
- EFA oil blends (Evening Primrose, Borage, Sunflower seed, Flaxseed, etc).
- Dark Chocolate: 70% or greater
- Green Tea
- Herbal Teas: I highly recommend Tulsi Tea in Jasmine and Rose flavors and Dandelion Root Tea
- Coconut Water Kefir
- Whole Sweeteners in Small amounts: Raw Honey, Coconut Nectar, Maple Syrup, Molasses, Brown Rice Syrup, Coconut Sugar, Date Sugar
- Superfoods: Maca, Manuka Honey, Greens Powder, etc.
- Spices: Cinnamon, Ginger, Cardamom, etc.
- Pure Vanilla Extract
Every week set aside one day a week, I like Sunday, to prepare foods so that you can create healthy meals in a cinch during the week. Stock your fridge with chopped up ready-to-eat vegetables, cooked healthy proteins, and prepared healthy comfort foods. That way you’ll be less tempted to reach for lower quality (and flavor) convenience foods when life gets busy. You’ll also have convenient options to keep your blood sugar balanced throughout the day.
- Start by cleaning your kitchen and fridge: Toss expired foods, clean down shelves with soapy water, wash jars and food storage containers, and store bulk foods in glass mason jars.
- Pull out a bulk recipe for the week: A giant pot of chili, eggplant lasagna, soup, stew or a casserole dish.
- Go to the grocery store or farmer's market and stock up on local, seasonal produce, free-range, organic meat, poultry, and eggs, wild fish, nuts and seeds. Shop from the lists below.
- Browse Amazon or Vitacost online for good prices on hempseeds, chia seeds, quinoa, almond flour, etc. and Vital Choice for Wild Salmon and fish
- Turn on some good music to get yourself in the mood
- Take out knives, a large wooden cutting board, a salad spinner, glass Tupperware containers, and a fresh clean towel
- Prepare ingredients for quick meals throughout the week
- Wash and Chop up a rainbow of vegetables for quick grab and go salads, sautés, bakes, and scrambles
- Clean greens and spin until dry
- Peel, chop, and freeze bananas in glass container for quick “ice cream”
- Have dry ingredients ready to go in glass jars in the fridge – sunflower or pumpkin seeds, hempseeds, chia seeds, flaxseeds, raw almonds- slivered, sliced, or whole, walnuts, and shredded coconut
- Cook up some chicken breasts
- Hard boil a batch of eggs
- Prepare a salad dressing for the week in a tiny mason jar
- Bake yams, winter squash, or red potatoes
Easeful Meal Template
Fill the plate, bowl, or blender with two handfuls colorful nonstarchy vegetables, a fist-size portion of starchy carbohydrate, and one palm-sized portion of organic high quality protein. Finish the meal off with a healthy fat. See how you feel with this ratio and tweak it as needed.