Fueling your body will fuel your goals. The right grocery list and meal rotation will elevate your health and on-the-go lifestyle.
health is wealth
On a daily basis, your body supports you through work, school, exercise, moments with family and friends, and every cell necessary to function. On a daily basis, the nutrients we need is rarely met.
We skip meals and rush to work, frequently eat fast food without being inactive, and lack diversity in our food. Hustle culture has replaced the priorities of health because we are taught to take care of our jobs but never ourselves.
The truth is that meal prepping tackles this issue and has long term improvements. As much as we prioritize others and the world around us, shifting our focus internally will give our body and nourishment what it deserves.
Taking the step towards a healthier version of yourself does not need to be difficult when there are systems and mindsets to simplify it.
the health movement
In an age where information can be accessed anywhere at anytime, the health and wellness movement has dominated the Gen Z lifestyle. With constant content of health hacks, recipes, and health routines available to us, this is a special advantage to embrace. Growing up in a Hispanic household, our culture does not always eat the healthiest and I often struggle to preserve my culture through more nutritious alternatives.
The grass really is greener where you water it. Athletech reports that 73% of young consumers utilize functional foods to boost energy levels while 61% utilize them to improve better sleep. Utilize these tips to be a part of the greener percent:
grocery list rotation
A healthy lifestyle is formulated like a great outfit: staple items. To simplify the daunting task of meal prepping, focus on weekly items that can be used for every meal.
Sourdough - gluten-sensitive alternative to white bread that is excellent for:
-breakfast and lunch sandwiches,
-avocado toast
-homemade croutons.
brown quinoa rice - gluten-free grains high in fiber and protein that is excellent for:
-lunch/dinner bowls (Chipotle style)
-burritos
-side serving
turkey breast - low sodium protein and pork alternative that is excellent for:
-breakfast and lunch sandwiches
-afternoon snack plates
-pasta or salad ingredient
chicken breast - lean protein and beef alternative excellent for:
-lunch and dinner bowls
-shredded chicken salads and soups
-chicken tacos
mozzarella cheese - healthy source of calcium excellent for:
-sourdough grilled cheese sandwiches
-breakfast sandwich melts
-caprese salad
-snack box item
walnuts - brain superfood excellent for:
-snack box item
-yogurt bowls
-salad topping
-smoothie ingredient
bell peppers - vitamin-rich vegetable full of antioxidants that are excellent for:
-breakfast omelets
-sautéed as a side serving
-snack box item with hummus
-lunch and dinner bowl topping
salmon - omega-3 and fatty acids excellent for:
-salad topped with salmon
-dinner protein with side vegetables
-brown quinoa rice and salmon bowls
spinach - iron superfood for eye health that is excellent for:
-breakfast omelets
-lemon spinach chicken
-smoothie ingredient
-fresh lunch salad
-sautéed side serving
hummus - rich in fiber and is excellent for:
-snack box item
-lunch sourdough sandwich ingredient
-Mediterranean bowls
avocado - healthy fat and oils excellent for:
-avocado toast breakfast
-dinner bowl topping
-smoothie ingredient
-lunch wrap
lemons - immune system support excellent for:
-morning and evening teas
-homemade salad dressing
-lemon grilled chicken
blueberries - antioxidant brain food excellent for:
-snack box (especially during work and study time)
-smoothie ingredient
-yogurt bowls
-side serving for breakfast
red onions - inflammation-reducing super food excellent for:
-salad and protein bowl topping
-sandwich ingredient
-sautéed side serving
The perfect grocery rotation is subjective to individual needs, however a numeric system of grocery shopping can help narrow down the options. Each week select:
two proteins
three vegetables
two fruits
general dairy products (if applicable)
two sources of bread and grains
a source of fiber such as walnuts, almonds, etc. (if applicable)
one staple snack box item
choices, choices
I will tell you a secret. I struggled (and sometimes still do) with drinking too much, caffeine, too soon, and too young.
At the age of 17, I was told I had Wolff Parkinson Disease, a rare cardiovascular condition which causes irregular arrhythmia. Hearing this, I thought:
"Something needs to change before nothing can be done to change the circumstances."
I decided that health is not a luxury, but a choice. Since then, I have been acting with that philosophy in mind and rethinking having an extra coffee when I have already had one. As a coffee lover, I will not quit it any time soon. However, I have explored a healthier alternative to my pick-me-ups.
The green richness is something we cannot get enough of. Some say it makes the world go round. With its bland and well-traveled scent, this green gold always does the trick. No, not money, although it does fit those descriptions, my new friend is called matcha.
This is a friend I share with many others through its chemical composition of anti-inflammatory properties, antioxidants, and health-promoting richness. The National Library of Medicine, matcha has "a relatively high caffeine content." Doesn't that defeat the purpose of my initial intention to cut down caffeine?
I make a choice when I choose matcha over a second cup of coffee. I do not consider it the best choice, yet, it is a minor improvement step to training my mental capacity and discipline. That is the purpose of change.
Change and choices can look different. They can come in a smaller cup of coffee or disappear like the green matcha dust - but it is present. If there is one thing to take from this lesson, it is that imperfect choices surround us in every moment.
When will you chose your health?
Take an imperfect step.
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