There is a specific kind of morning betrayal that happens when you sleep through the night, wake up, and immediately collapse onto the couch like a damp towel. Whenever this happens, I have to ask myself the mysterious question: What did I put in my body yesterday? Inevitably, I realize my diet was fueled entirely by panic, sugar and convenience rather than anything resembling nutrition. You don’t have to stare down a cutting board like it’s a math final you didn’t study for just to get the massive energy dividends of eating well.
Turns out, fueling your body with actual nutrients instead of pure convenience is the best way to keep your engine running throughout the week.
How to Eat The Rainbow
- When your kids are climbing all over you on the couch, a great game to play with them is called ‘eating the rainbow.’ It’s a fun and colorful way to boost your immune defense. By incorporating a variety of brightly colored fruits and veggies into your meals, you can load up on essential vitamins and antioxidants necessary for a strong immune response.
- Aim for four to seven servings of these colorful treasures each day. Think about starting your day with a berry-laden yogurt parfait or tossing diced sweet potatoes in your lunch salad. Vibrantly hued choices like these don’t just make meals more exciting—they pack a powerful punch of Vitamins A and C, crucial players in helping your body fend off those pesky germs.
- My favorite way to track my eating is NOT a calorie counter. It’s Dr. Michael Gregor’s Daily Dozen. Grounded in high quality double blind ,controlled, evidence based research, the Daily Dozen app makes it quick and easy to ensure your body get all the nutrition it needs every day. When I read his amazing book, “How Not to Die” I absolutely fell in love with the whole food plant based diet. The same named cookbook helped me put it into practice.
Balanced Plates: Foundation for Sustained Energy
Keeping your energy levels steady throughout a bustling school day is like crafting the perfect lesson plan—it requires balance and a little bit of strategy. Enter the concept of a balanced plate, your new best friend for all-day energy and immune support. Please don’t tell anyone that it took me decades to learn the hard way that eating a ‘balanced’ meal of protein, complex carbs and fats three times a day really is important!
Think of the balanced meal method as a tool to help you combo the right nutrients. This visual guide focuses on building meals that contain lean proteins and high-fiber carbs, ensuring you stay fueled and focused. Proteins, such as edamame, quinoa, eggs, chicken, or fish, are like the anchors of your meal—keeping you satiated for longer. Meanwhile, high-fiber goodies like beans fill you up without bogging you down. Don’t forget those complex carbs like whole grains. These combos not only stabilize blood sugar levels but also help avoid the dreaded post-lunch coma.
Of course just reading this is making me feel overwhelmed. Thank goodness there are so many meal delivery services to try! Are you telling me you have no time to try out 5 different meal services, some of which taste like dried cardboard wrapped in plastic? No problem, I already tried them out and my favorite one, hands down, is Hungryroot.
Gut Health: The Key to a Robust Immune System
When we talk about gut health, we’re really diving into the powerhouse of our immune system. Up to a whopping 70% of your immune system hangs out in your digestive tract—that’s why nurturing your gut is like giving your immune system a fist bump.
- Start by loading your diet with fiber diversity. Think whole grains, a variety of veggies, and whole fruits. Fiber doesn’t just keep you regular—it creates a thriving environment for those good gut bacteria to flourish.
- I have never tried kimchi or sauerkraut or kombucha. They are not my jam. But in case you’re more adventurous than me, definitely try these probiotic-rich foods. Along with Greek yogurt and kefir, they aren’t just tangy and tasty; they’re packed with live cultures that boost gut flora diversity. Steering the focus on a probiotic-rich breakfast could make all the difference, kicking off your day with everything your digestion needs to thrive.
- Don’t forget about stress. High-stress levels are currently ruling our lives but they can really mess with gut health. A five-minute breather—whether stretching or meditating during your planning period—can be a game-changer. Imagine it as a quick reset, aligning your mind, body, and gut to work in harmony. Check out my popular post about how to deal with “Constant Mind Wandering During Meditation.“
Spices and Snacks: Small Tweaks for Big Returns
Elevating your meals doesn’t just happen with fresh ingredients. Spices can transform dishes into powerhouses of nutrition, all while adding some serious flavor. Garlic, ginger, and turmeric aren’t just your taste buds’ best friends—they pack a punch against inflammation, thanks to their bioactive compounds and antioxidants.
So, next time you’re whipping up a stir-fry or a pot of soup, throw in some garlic, a bit of grated ginger, or a sprinkle of turmeric. It’s a simple way to level up your meals and help combat inflammation that can throw your immune system off balance.
Even when it comes to snacking, a little planning goes a long way in keeping your health on track. My favorite thing to do is buy a veggie tray, the kind you usually bring to a potluck or your own teacher appreciation lunch. I get individual servings of hummus and wrap it all together into daily servings. I swap endless grazing from salty snack bags with these kinds of prepped, grab-and-go options. These snacks aren’t just convenience; they’re rich in vitamins, fiber and other nutrients that support immune function. A really fun game is to see if you can eat the entire veggie tray in 5 days.
By integrating flavorful spices and intentional snacking into your day, you make minor changes that can have big health benefits. This approach not only enhances stamina but also supports a robust immune response, helping you tackle daily demands with a little extra pep.
Hydration and Lifestyle: Foundational Habits for Teachers
Hydration might seem like the least of your worries during a busy school day, but it’s actually key to keeping things running smoothly. Water is vital in flushing out toxins and even curbing those dragging headaches that tend to crop up from staring at screens too long.
For teachers, staying hydrated also means sustained energy and focus. Stanley mugs are popular because they keep the water crisp and cold all day. No-spill water bottles are also crucial. I throw my Contigo mug right into my bag and none of my grading gets wet.
It’s equally essential to think about what’s best to limit—namely, inflammatory foods like refined carbs and too much sugar, which can sneakily zap your immune strength. Minimizing sugary sodas, processed snacks, and excessive alcohol can truly bolster your defenses. Whenever I wake up in the morning with zero energy and zero motivation, I think back. Did I unconsciously inhale all the chocolate off our small group table during that oh so useful PD yesterday? Why yes I did.
By emphasizing hydration and making small, positive tweaks to your eating and lifestyle choices, you’ll find yourself better equipped to handle the demands of teaching, and keep the love alive. It’s these foundational habits, when cultivated, that truly uplift and support all other efforts to maintain robust health and energy.
What did I leave out? What helps you stay healthy and strong throughout the entire 180 days of miracles you achieve?
PS: Some of the links in this description are affiliate links – if used, I will get a small commission at no cost to you. It’s just one more way to supplement my teaching income. I only recommend things I use myself, that have really helped me personally or fully believe in! Thank you!
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