Fueling Your Day with a Healthy ❤️ Heart and Focused Mind
Fueling Your Day with a Healthy ❤️ Heart and Focused Mind
Love is in the air, my friends, and I love you for reading today’s post!
Last week we talked briefly about the dangers of not caring for your heart, shocking statistics, and tips on how to do it better. Today on St. Valentine’s Day, we’ll explore foods to fuel your heart for success, keeping you sharp, calm, and ready for whatever comes your way, without relying on sugary snacks or too much caffeine. Whether preparing for a day full of clients or a series of back-to-back meetings these heart-healthy meal ideas and brain boosting tips can help you stay on top of your game.
As an entrepreneur or business owner, your day is packed with meetings, deadlines, and networking, I’m guessing that’s what brought you to this great website! It’s easy to forget that the food you eat plays a key role in keeping not only your heart healthy, but your body energized, and your mind focused. What you put in your body throughout the day can make a huge difference in how you feel, how well you perform, and how your heart, body, and mind hold up under stress.
Breakfast: Start Your Day on the Right Foot
You can start it on the left foot, but if you don’t start with proper nutrition in the morning, your whole day could be shot! The right meal or snack in the morning can help you feel more focused, alert, and prepared. Heavy carbohydrates like bagels, or sugar-packed cereal will give you a short-term energy burst followed by a crash. Friends, this is when people get HANGRY. Instead, choose foods that provide long-lasting energy and support heart health, like a bowl of oatmeal. Here are 2 recipes I enjoy and by adding in a Juice Plus + Complete shakes, my hangry monster stays away, I’m full longer and my body starts the day with plants, fiber and prebiotics. Add in some berries for that antioxidant burst!
The American Heart Association is on to our busy schedules and has a few more suggestion on Breakfast: Eating Healthy On The Run.
Mid-Day Recovery: Replenish and Refuel
After a productive morning, your body needs to refuel with heart-healthy foods that support your energy levels while aiding recovery. Many busy entrepreneurs skip this step or choose processed snacks, but what you eat mid-day is just as important as breakfast. Lunch is a great time to enjoy a well-rounded meal packed with vegetables, omega rich protein, and healthy fats. I love a nice salad for lunch overflowing with veggies, and protein from grilled chicken or tofu, quinoa, or baked salmon, and a side of homemade sourdough bread. IYKYK!
Our bodies can’t produce all of the omegas we need to sustain a healthy heart and mind longterm, so we need to help it out with omega rich foods and supplements. Choosing a wide spectrum, fish-free blend has some amazing benefits such as:
Omega 3️⃣: Better skin, hair, reduced ADHD symptoms
Omega 5️⃣: Weight balance, heart health and blood sugar
Omega 6️⃣: Fight inflammation, lower risk of heart disease
Omega 7️⃣: Promote regular bowel movements
Omega 9️⃣: Healthy cholesterol, better mood and energy
Bonus: Tips to Really Slay Your Day
Stay hydrated with water water water! Caffeine is a diuretic, sending you to the restroom often, and potentially leading to dehydration (I covered this in a previous blog post). My go to brain boosting beverage is great hot or cold and helps enhance mental energy, clarity, focus and improve working memory without the potty breaks (link below).
Do your best to limit processed foods, and sugary treats; step away from the vending machine, drivethrough or fast food chains. Have you considered packing your lunch and snacks? Snack smart with some of my favorites:
Hard boiled egg or ½ an avocado zhuzhed up with everything bagel seasoning
A quick protein shake - Complete + Water
Walnuts or mixed nuts
Banana or apple with nut butter
Low fat cheese stick or cottage cheese
Roasted vegetables
Popcorn
In the 1980s, the band Roxette, said you should listen to your heart, and while they weren’t wrong, we should also listen to your body. Examine how foods make you feel after eating, and when your body signals it needs a rest, allow it.
If you’ve never heard me say it before, I believe that small changes can lead to huge success and that every little bit counts. I’m here to support you every step of the way as you transform your habits and become the healthiest, strongest and best version of yourself! Now is the time to start investing in yourself, not only to enhance your personal growth but to help your business thrive
I’d love to share what I use to fuel my day, keeping me satiated and high with MORNING ENERGY.
If you’re ready to ditch the coffee (ok not ALL the coffee), start feeling more energized naturally, and increase your omega intake, let’s celebrate your HEART & MIND this Valentine’s Day!
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Melissa Hetrick, PharmD, BCPS
For more information on upcoming wellness workshops, connect with me here: https://linktr.ee/melissa_healthyhabits
Pharmacist | Lifestyle Medicine Advocate | Juice Plus + Partner | Community Builder | Animal Rescuer
