Each day check in with yourself about how you’re feeling emotionally. Write about it in your journal, pick a color or emoji to represent your mood, or whatever method works best for you. Keep track of it in a journal or a device so you can find patterns and the best foods for you.
- Week 1: Observe. Don’t change anything yet! Just start observing how you’re feeling and notice any trends.
- Week 2: Add something new. Find at least one new healthy food that you love and add it to your diet. Choose whole foods that are high in fiber like veggies, fruits, and whole grains.
- Week 3: Let something go. Find a processed or sugary food that you’re ready to let go of and remove it from your diet. To make the change easier, try swapping in a healthy substitute.
- Week 4: Analyze. What trends do you see in your mood? What changes would you like to keep?
Looking for a playlist? Check out our selection of songs here.
When we “stress-eat,” we eat quickly without noticing what or how much we’re eating.
Instead, try these mindful eating techniques:
- Pay attention to the color, aroma, and shape of your food.
- Take a deep breath, chew slowly, and pay attention to the taste and texture with every bite.
It’s not just food that has an impact on our moods.
Drinking enough water is also important for optimal gut health. Research suggests that even mild dehydration can lead to changes in energy level, mental clarity, and emotional health.
Having a hard time getting enough water? Try adding fresh fruits or herbs for flavor, carry a water bottle with you for convenience, or try setting a reminder on your phone.
Preparing meals and snacks in advance can help reduce the temptation to grab less healthy options when we’re pressed for time.
Stock up on quick, nutritious snacks like fruit, nuts, or yogurt for options that are easy to grab and go.
Set aside time each week to cook and portion out meals or snacks for the days ahead.
Make a shopping list of food to buy for the week so you have what you need.
Building your gut health can help with reducing cravings and improving digestion, immunity, and mood.
- Increase your fiber intake with fruits, veggies, and fermented foods like yogurt or kimchi.
- Add probiotic rich foods to your diet like kefir, kombucha, and sauerkraut.
- Drink plenty of water to aid digestion and keep your gut flora thriving.
- Garlic, onions, and bananas are also tasty fuel for good gut bacteria.
Instead of eating less, think about filling up with healthier food, like fruits, vegetables, beans, or nuts.
- Begin every meal with eating fruits or vegetables.
- When you’re grocery shopping, try to stick to the outer edges of the store to find whole foods — fruits, veggies, whole grains, and proteins — instead of processed foods. Many stores and farmers markets take CalFresh!
- Be kind to yourself. It may be hard at times, but every little step in the right direction makes a difference.
