I’m sure many of us have heard the phrase “you are what you eat.” I thought I truly understood what that meant but honestly, I had no idea what would lay beneath the surface.
Research continues to show that diet plays a major role in overall health and chronic disease. A large percentage of foods in modern grocery stores contain additives and highly processed ingredients that can disrupt hormones, increase inflammation, and affect both physical and mental wellbeing. These ingredients have been linked to issues like cardiovascular disease, digestive disorders, mood imbalances, cancer risk, and more.
What really surprised me was learning that even foods I once believed were “safe” or healthy were often compromised in ways I didn’t realize. That discovery changed everything for me.
So today, I’m here to gently share how we can begin healing our bodies and minds simply by becoming more intentional with the food we eat.
Since changing my eating habits, my energy has increased, my hair falls out less, my arthritis feels more manageable, and I notice that I’m far less irritable. Not only do I feel better, but food tastes more soulful, nourishing, and alive.
Let me ask you this: What health issues do you think could be influenced by the food you eat?
Intention & Mindful Eating
There is growing research showing that mindfulness while eating can improve digestion and nutrient absorption. Yet in our day to day lives, eating often happens alongside distractions, worry, rushing, overthinking, television, and especially our phones.
One simple and powerful shift is creating gentle screen time boundaries while eating. Fewer distractions allow your body to fully recognize that it’s time to receive nourishment.
Another beautiful ritual is offering gratitude. You can pray, pause, or simply say thank you to the plants and animals that provided nourishment:
“Thank you, plants and animals, for the nutrients and energy you provide my family and me. I fill this food with love and healing.”
It truly can be that simple. Setting intention signals to your nervous system that you are safe, present, and cared for. Over time, intentional eating can help rewire mind-body signals, supporting emotional regulation, energy balance, reduced anxiety, increase nutrients absorbed and overall wellbeing.
Fruits and Vegetables: Nature’s Medicine
It’s common knowledge that fruits and vegetables are powerful but they truly deserve more credit. These vibrant, living foods are rich in vitamins, minerals, antioxidants, and fiber that support nearly every system in the body.
Studies have shown that diets rich in fresh, whole foods are associated with lower rates of anxiety, depression, mood swings, and fatigue. Fruits and vegetables help support immune function, reduce inflammation, improve heart and brain health, and even increase arterial elasticity and support healthy blood pressure.
This is why eating a colorful, diverse diet is so important, the more colors on your plate, the wider range of nutrients you receive.
Refined vs. Unrefined Carbohydrates
Refined Carbohydrates
Refined carbohydrates have been stripped of fiber, vitamins, and nutrients. They can cause blood sugar spikes, mood swings, increased anxiety, fatigue, and inflammation. Over time, they’re linked to metabolic disorders and chronic disease.
Examples include:
Most white breads and pasta, pastries, chips, sugary beverages, fries, boxed cereals, and highly processed snacks.
Unrefined Carbohydrates
Unrefined carbohydrates are rich in fiber, slow releasing energy, and essential nutrients. They help stabilize blood sugar, support digestion, and promote steady moods and mental clarity.
Examples include:
Wild rice, brown rice, quinoa, fruits, vegetables, beans, oats, barley, potatoes, farro, and legumes.
Preservatives and Food Additives
Beautiful people, our food system is complex, and not always designed with long term health in mind. Many preservatives and additives have been studied for their potential links to hormonal disruption, inflammation, respiratory issues, heart disease, and mental health concerns.
This isn’t about fear it’s about awareness and choice. The more informed we are, the more empowered we become.
Here are a few common ingredients worth being mindful of:
Trans Fats: Lower “good” cholesterol (HDL) and raise “bad” cholesterol (LDL), increasing heart disease risk
BHA & BHT: Synthetic antioxidants linked in studies to hormone disruption, skin and respiratory irritation, and tumor development
Artificial Food Coloring: Associated with hyperactivity in children, allergic reactions, and increased cancer risk (notably Red 3)
Sodium Nitrites: Common in processed meats; linked to increased cancer and cardiovascular risk
The list is long, education is a lifelong practice, and every small step matters.
Cooking Oils and Inflammation
I grew up with nearly everything cooked in canola or vegetable oil. My family didn’t know any better and that’s not blame, it’s truth. Learning how certain oils affect inflammation, cholesterol, and long-term health helped me better understand why chronic illness was so common around me.
Some refined seed oils are associated with increased inflammation and oxidative stress when consumed regularly.
Thankfully, there are nourishing alternatives that are not only delicious but deeply supportive of both physical and mental health.
Healthier cooking oils include:
Extra virgin olive oil
Avocado oil
Coconut oil
Ghee
Pesticides and Our Food Supply
Many commonly eaten fruits and vegetables like apples, grapes, berries, spinach, green beans, and collards are often sprayed with pesticides. Long-term exposure has been linked to hormonal disruption, fertility challenges, neurological concerns, and increased cancer risk.
Pesticides also impact pollinators, animals, and our water systems.
We don’t have to be perfect, just mindful.
Ways to reduce exposure:
Soak produce in water with a splash of vinegar
Scrub firm fruits and vegetables like carrots, celery, and citrus
Buy organic or locally grown when possible
Grow your own food if you’re able
Fueling the Body with Love
Most of us have already been exposed to toxins through food and that’s okay. The body is incredibly intelligent and resilient.
You can begin noticing improved energy in as little as 24 hours of cleaner eating. Around two weeks, the gut microbiome begins to rebalance. Within 3–12 weeks, mood can improve and inflammation may decrease. Over several months, heart health and chronic symptoms can significantly improve.
Healing doesn’t come from punishment, it comes from love.
Start small. Replace just two or three foods a week with cleaner, more nourishing options. Progress over perfection.
Because you truly are what you eat…literally.
