If you are a high-achiever, you know how hard it is to balance your work and your health. You have a demanding schedule, a lot of responsibilities, and a lot of stress. You may not have the time or the energy to cook your own meals, or to shop for fresh and nutritious ingredients. You may rely on convenience foods, such as ready meals, snacks, and drinks, that are easy to buy and consume. But do you know what these foods are doing to your body and your mind?
According to a recent report by the Food Foundation, ultra-processed foods (UPFs) make up more than half of the UK diet, and are linked to a range of health problems, such as obesity, diabetes, heart disease, and some cancers. UPFs are foods that have been industrially modified, and contain little or no whole foods. They are often high in sugar, salt, fat, and additives, and low in fibre, vitamins, minerals, and antioxidants. They are designed to be highly palatable, addictive, and profitable, but not to nourish or satisfy you.
The report warns that the UK is facing a “nutrition crisis”, and calls for urgent action to reduce the consumption of UPFs and increase the intake of whole foods, such as fruits, vegetables, whole grains, nuts, seeds, legumes, fish, eggs, and dairy. It also urges the government to implement policies that make healthy food more accessible, affordable, and appealing, and to regulate the marketing, labelling, and taxation of UPFs.
But what can you do as an individual to escape the trap of UPFs and improve your health and performance? Here are some tips that can help you make better food choices and enjoy the benefits of a balanced and varied diet:
- Be aware of what you eat. Read the labels and ingredients of the foods you buy and consume. Avoid foods that have a long list of unfamiliar or artificial ingredients, or that have more than 5% of added sugar or salt. Look for foods that have a high proportion of whole foods, such as fruits, vegetables, nuts, seeds, etc. You can also use apps or websites that rate the level of processing of foods, such as NOVA or Nutri-Score.
- Plan ahead. Prepare your meals and snacks in advance, and pack them in reusable containers. This way, you can control what you eat, and avoid the temptation of buying UPFs on the go. You can also cook in bulk and freeze portions for later use. You can find many healthy and easy recipes online, such as on BBC Good Food or Deliciously Ella.
- Shop smart. Choose fresh, seasonal, and local produce whenever possible. They are more nutritious, tasty, and environmentally friendly. You can also buy frozen, canned, or dried fruits and vegetables, as long as they do not have added sugar, salt, or preservatives. Avoid the aisles that contain UPFs, such as snacks, sweets, soft drinks, etc. You can also shop online and use filters or lists to avoid UPFs.
- Eat mindfully. Pay attention to your hunger and satiety cues, and eat only when you are hungry, not when you are bored, stressed, or emotional. Eat slowly and savour every bite, and stop when you are full. Avoid distractions, such as TV, phone, or computer, while eating. Enjoy your food with others, and make it a social and pleasant experience.
- Get support. You do not have to do this alone. You can join a community of like-minded people who share your goals and challenges, and who can offer you advice, encouragement, and accountability. You can also get professional help from a coach, a nutritionist, or a therapist, who can tailor a plan that suits your needs and preferences, and who can guide you through the process of changing your habits and improving your health and performance.
By following these tips, you can break free from the trap of UPFs and enjoy the benefits of a balanced and varied diet. You can improve your physical and mental health, your energy levels, your mood, your productivity, and your overall well-being. You can also set a positive example for your colleagues, your family, and your friends, and inspire them to join you on your journey. You can become a rock star in your work and your life, and achieve your full potential.
If you want to learn more about how to optimise your health and performance, and how to get the support you need, you can contact me by leaving a comment.
I am an S&C coach, sports physiotherapist and health coach who works with clients who want to improve their health and performance. I have 2x Masters degrees and 20 years experience working as a S&C and physical therapy Specialist in human health and performance with the most elite in the corporate world and Premier League and Women’s Super League football clubs.
I can help you achieve your goals and transform your life. Let’s connect and get started!
https://www.theguardian.com/society/2023/sep/02/big-effort-needed-on-uk-diet-to-fight-ultra-processed-food-say-health-experts :
https://www.bbc.com/news/health-57055149
https://www.bbcgoodfood.com/recipes/collection/healthy
https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
https://www.healthline.com/nutrition/mindful-eating-guide
https://www.health.harvard.edu/staying-healthy/social-support-key-to-good-health