Food - The Pipeline to Success

byrcharinhp99

3.6K followers

2 years ago

Maintaining a healthy lifestyle is not a walk in the park. Sometimes our busy lifestyles prevent us from getting the physical activity and nutritional foods we need. Even when we know what it takes to fell our best.

Does Food Fuel Success?

Yes, we need 8 hours of sleep, we also need to stay hydrated throughout the day, and we need to avoid stress at all cost. But do we place our overall well-being s a top priority? Knowing that food fuels the pipeline to success, how do we architect our lifestyles to ensure a successful future?

Of course, very few people can afford a personal trainer, a full-time chef or a registered dietician. However, we can make a concerted effort to fuel our bodies for success.

This is just a quick overview about the importance of optimizing our health to live our best life. This is what it takes to stay in the game for the long haul.

My Back Story

I am not trying to butter you up to get 5 thousand comments. That’s not my objective here. I just don’t want you to go through what I have been through in the course of my life. It’s not worth it. For the most part, 99% of my health issues were based upon the foods that I consumed.

Not a day passed by that I didn’t engage in some type destructive eating habit or another – eating lots of fast foods (daily oversized, ultimate burgers, French fries, or Oreo cookie ice cream, Domino pizzas, ham and cheese croissants, Taco Bell Deluxe burritos or KFC.

My calorie intake was probably 3,500 calories. Way too much. Thinking back, I was digging my grave with my teeth, without realizing it. My weight was close to 250 pounds about 10 years. Had I not ended up in the Loma Linda University hospital ER, I would not be here to tell my story. My culprit was unhealthy foods.

Power Up with Nutritious Foods

Eating nourishing foods that provide energy and nutrients is essential for powering our days. Different foods contain varying nutrients that our bodies use in specific ways - some provide quick bursts while others offer sustained energy. The key is to consume a balanced diet with a mixture of healthy whole foods that give our brains and bodies what they need. When we eat well, we can be more alert, focused, and productive.

Why We Need Food As Fuel

Food gives us the nutrients we require for energy, growth, development, and bodily functions. Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. Without proper nutrition, we lack the fuel needed to get through our daily activities. Children need nutrition to grow properly and women require specific nutrients when pregnant or breastfeeding. People who are sick also have increased nutritional needs. When our nutrient and energy needs are met, we have enough “fuel in the tank” to power our days productively.

Carbohydrates for Energy

Carbohydrates provide energy to keep us breathing, warm, active and able to perform bodily processes like digestion. They also enable tissue growth and repair. Sources of carbohydrates include cereals/grains, starchy vegetables, legumes, fruits, milk and sugars.

There are two main types of carbohydrates:

1. Simple carbohydrates: Sugars found naturally in foods like fruits or added to foods in processed forms like table sugar. They offer quick energy bursts.

2. Complex carbohydrates: Starches and fiber found in whole grains, starchy veggies, and legumes that provide longer-lasting, sustainable energy.

Balance is key – we need both in moderation. An excess of simple sugars can lead to crashes while too little carbohydrates leaves us feeling sluggish. Optimally, complex carbohydrates should make up the bulk of our intake. Whole grains, fruits, vegetables, and legumes give our brains and bodies the steady flow of fuel needed for productivity.

Protein for Development and Immunity

Protein helps build and repair tissues and cells, including muscle. It also makes enzymes, hormones, antibodies, and parts of the immune system. Protein keeps our bodies working properly and fuels our productivity.

Good sources include meat, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like beans, peas and lentils. Eating a combination of plant and animal-based proteins ensures we get all the amino acids required for optimal health.

Healthy Fats for Hormones and Absorption

While fats have gotten a bad reputation, our bodies need them in balance. Healthy fats provide essential fatty acids for growth, development, and immune function. They also aid the absorption of certain vitamins and improve taste to enhance appetite. Sources like nuts, seeds, avocado, salmon, and olive oil give us beneficial unsaturated fats. Saturated and trans fats found in processed meats, baked goods, fried foods, and margarine are less healthy and should be limited.

Vitamins, Minerals and Water

Vitamins and minerals enable many essential bodily processes related to energy, growth, immunity, and cognitive function. Deficiencies can hamper productivity and health. Fruits, vegetables, whole grains, and proteins supply key micronutrients, as does water, which makes up about 60% of our bodies. Consuming adequate water and nutrient-rich foods keeps all systems running optimally so we can perform at our best mentally and physically.

Balancing Our Nutrient Intake

Eating a balanced diet with vegetables, fruits, whole grains, healthy proteins and fats ensures we get the array of nutrients needed for peak productivity. The key is moderation of less nutritious foods like sweets or fried foods. No single food group provides everything we need. Variety and balance is ideal for both physical and mental performance.

Foods that Fuel Productivity

Certain foods deliver key nutrients that enhance mental clarity, focus and sustained energy. Here are nutritionist Sharon Meyer’s top picks:

Avocados - Good fats and nutrients for hormone function

Berries - Antioxidants protect cells from damage

Butter - Vitamin K2 helps nutrients reach the brain

Dark chocolate - Caffeine boosts focus and antioxidants lower stress

Coconut - Healthy fats fuel the brain

Eggs - Choline boosts memory and B vitamins reduce stress

Mushrooms - Antioxidants prevent cell damage

Nuts - Magnesium aids cognition and nerve signaling

Protein (meat/dairy) - Tyrosine makes dopamine and norepinephrine to boost mood

Red onions - Antioxidants protect cells from damage

Salmon - Omega-3 fatty acids enhance memory and learning

Spinach - Folic acid essential for cognitive skills and memory formation

Sweet potatoes - Vitamin A protects vision and supports immunity

Tips for Eating to Fuel Productivity

1. Don’t skip breakfast - Starting your day with protein and complex carbs leads to better work performance.

2. Snack smart - Nuts, veggies with hummus, yogurt and fruit offer sustained energy between meals.

3. Stay hydrated - Being even mildly dehydrated hampers productivity.

4. Add superfoods - Incorporate nutrient-rich foods like berries, leafy greens, eggs, and salmon.

5. Practice moderation - Sugary and fried foods lead to crashes; make them occasional treats.

The Bottom Line

A balanced diet of whole foods like fruits, vegetables, lean proteins, and whole grains gives our bodies and brains the nutrients needed to power focus, memory, creativity, and energy levels. Eating well keeps us productive while also supporting long term health. Feed yourself nourishing “fuel for fire” and you’ll perform better mentally and physically.

Our nutrition choices have a real impact on daily performance and long term health. Seeing food as the fuel that powers our productivity and energizes our days allows us to make better dietary decisions. Feeding ourselves wholesome, energizing foods helps us be mentally sharp, emotionally balanced, and physically vital so we can excel at work or school while also preventing disease. Make it a priority to properly fuel your body and mind.

This is not a chastisement post, or anything like that. It is just a reminder that you don’t have to end up in your local ER like I did due to poor food choices. Moreover, my last ER experience is what caused me to rethink my diet. Being admitted to the Cardiac Arrest was the straw that broke the camel’s back for me.

Nowadays, I am on a healthier lifestyle path. Oh, by the way, I still enjoy my comfort foods (with healthier ingredients). I cut my portions and I do have a cheat day. Life is good.

My other advice to all entrepreneurs, if you are in it to win and want to go the distance in affiliate marketing, keep your overall well-being as a high priority. Get regular checkups, get at least 30 minutes of moderate exercise 5 days a week, get adequate amounts of sleep and water, and give your body and mind the nutrition it needs.

Getting high-quality foods is not rocket science. Just incorporate more fruits and veggies, whole grains, nuts/seeds, legumes and oily fish into your diet. There are farms such as “Farm Fresh to You” out there that will deliver fresh foods to your door at reasonable prices. Also, Amazon has a program that delivers fresh fruit and vegetables. What are you waiting for?

A Nutritional Cheat Sheet

Fats, Oils and Cholesterol

Fats and oils are important parts of a healthy diet. They provide energy, essential fatty acids, aid absorption of vitamins, and improve the taste of food. However, different types of fats affect health in different ways.

The Main Types of Dietary Fat

There are four main types of fats found in food:

1. Unsaturated Fatty Acids

2. Saturated Fatty Acids

3. Trans Fatty Acids

4. Cholesterol

Unsaturated Fatty Acids

Unsaturated fatty acids are usually liquid at room temperature. There are two main types:

1. Monounsaturated Fatty Acids

2. Polyunsaturated Fatty Acids

Key Points:

• The body needs polyunsaturated fatty acids but cannot produce them - so they must come from food. These are called "essential fatty acids."
• Essential fatty acids are critical for building cells, especially brain and nerve cells
• A certain type of polyunsaturated fat called omega-3 fatty acids helps protect the heart.
• Foods high in unsaturated fats include vegetable oils, nuts, seeds, avocados and oily fish.

Saturated Fatty Acids

Saturated fats are usually solid at room temperature.

Key Points:

• Foods high in saturated fats include butter, cheese, fatty meat, sausages, palm oil and coconut products.
• Eating too many saturated fats raises "bad" LDL cholesterol levels in the blood. This increases risk of heart disease.

Trans Fatty Acids

Trans fats are made by processing liquid vegetable oils to make them solid, such as for use in margarine.

Key Points:

• Trans fats act like saturated fats and increase LDL "bad" cholesterol levels.
• Examples include margarine, shortening, fried fast foods, store-bought baked goods and snacks.
• Intake of trans fats should be limited to less than 1-2 grams per day.

Cholesterol

Cholesterol is only found naturally in animal foods, though our body makes some as well. We need some cholesterol for health.

Key Points:

There are two main types in the blood:

1. HDL: High-density lipoprotein or “good” cholesterol

2. LDL: Low-density lipoprotein or “bad” cholesterol

High HDL levels may protect against heart disease. Unsaturated fats raise HDL.

High LDL levels increase risk of heart disease. Saturated fats raise LDL.

Recommended Fat Intake

Health organizations provide the following recommended intake of fat as a percentage of total daily calories:

• Children under 2 years: 30-40% of calories
• Older children/adults: 15-35% of calories
• Women aged 15-45 years: At least 20%, up to 35%

For a woman needing 2,400 calories/day, this equals 53-80 grams of fat from food and oils per day. Some fat also comes “hidden” in meats, dairy and nuts.

Fats and Health

Recommendations for a healthy balance of fats:

• Limit saturated fats to less than 10% of total calories
• Limit trans fats to less than 1-2 grams per day
• Eat more unsaturated plant fats and oily fish

Exceptions:

Coconut oil and red palm oil are high in saturated fat but may be acceptable in moderation as part of an overall healthy diet and lifestyle

Final Thoughts

The bottom line is that food is quintessential for our overall well-being, and it not only fills an empty stomach, but it also fuels the pipeline to success. The ultimate goal here is to give you the tools you need for a vibrant body and mind and that allows food to simultaneously fuel your success process.

It is not always easy to maintain a high-maintenance lifestyle. However, strive to do the best you can. Get your family and friend in on the game and it makes the journey that much sweeter.

Balancing different types of fats is important for heart health. Prioritize unsaturated fats from plants, nuts, seeds, and oily fish whenever possible, limit saturated fat and avoid trans-fats such as French fries and ultra-processed foods.

What are you doing to make sure you are fueling your body for success?

TheRachele