Print date:  September 21, 2012

I recall hearing this phrase during my youth and it had quite an impact on me due to my cultivated penchant for sweets. Naturally I considered myself rather lucky; if I am what I eat, then that makes me sweet! Perhaps not, so what exactly does this expression mean?

Every morsel of food becomes a part of you on some level. The protein you consume breaks down into amino acids, the essential building blocks of the body. The carbohydrates you digest converts into blood sugar necessary to feed your brain, body, and organs. And last but certainly not least, that tasty dietary fat not only satisfies your taste buds and stimulates digestion, but also develops into adipose tissue to protect your precious organs and nerve networks against injury. What your body does not absorb and utilize you excrete. So perhaps more appropriately said, you are what you digest.

Digestion is a complex and fascinating orchestrated event that takes place in the gastrointestinal system, breaking down and absorbing food through a twisting tube that extends roughly 30-feet from your mouth to the anus. The food you eat is churned in the stomach, digested and absorbed in the small intestines, and shuttled to the liver (for storage, conversion, or thrown into circulation in the body). If you are in Atlanta and have never seen Bodies: The Exhibition, I highly recommend going. It will open your eyes to the most impressive work of art we tend to neglect and take for granted.

A family friend lamented about her weight struggle and mentioned how much easier it would be if she had a personalized meal plan so that she did not have to think about food. Wouldn’t that be great, if we could all just follow a simple plan, take a pill, or not have to put forth any effort? Great in theory but not very realistic. Success requires sacrifice, patience, and hard work. I can attest that taking responsibility for your food choices and health is well worth the work.

According to the Harvard School of Public Health, people who consume a diet rich in fruits and vegetables reap several health benefits: reduced blood pressure, regulated blood sugar levels, and lower risk of heart disease/stroke, digestive issues, and eye problems. The USDA recommends that half of your plate be filled with fruits and vegetables. That might seem simple enough but there are other factors besides food to consider.

Restructure your priorities
I used to be more concerned about what I put on my body instead of what I put inside of it. Essentially fashion trumped nutrition. Once I started consuming more fruits, vegetables, whole grains, and cleaner foods (occasionally eating processed and “fun” foods instead of daily) my physical, mental, and emotional health shifted tremendously. There is no greater influence on your overall health and wellbeing than what you put in your body four to six plus times a day, 365 days a year. If you can make a healthier choice for at least one meal each day, then you will have made over 3,500 healthier choices each decade. Little changes can add up over time.

At a networking event I met a very wealthy gentleman who was suffering from a life-threatening disease. He owned several homes, drove fancy cars, and traveled the world. He seemed like he had it all until informing that given the chance, he would give away his millions to heal his body. His biggest regret was not making his health and dietary choices a major priority. Health is wealth.

Be mindful of your verbal diet
Life is full of learning lessons and one day was a biggie about word choice. I skip lunch during a hectic workday because I did not have time. Correction: I did not make time for lunch (where were my priorities?). Walking into the house after 5:00 pm, famished, my brain declared, “I am starving” while I simultaneously announced “I am going to eat everything in my refrigerator!” I stopped in my tracks shocked at what I really heard myself saying and reassessed my mental state.

Backspace. Delete.

Instead of eating the house down as originally intended, I refocused and decided to take the time to prepare a healthy salad, enjoy my food, and stop eating when I feel full. How many times do you catch yourself saying, “I am starving”? Start to pay attention to what you hear yourself say or think and it just might shock you.

Understand unconscious eating
If you sit in front of the television and polish off a pint of Ben & Jerry’s or a bag of chips on auto pilot completely unaware of how much food you consumed, you are guilty of unconscious eating. Not to worry, most people have not cultivated mindful eating skills.

The US Department of Health & Human Services recommends that you “think about what you eat. Think about how much of it you eat, and how often.” Get in touch with the emotions that drive you towards the kitchen or cause you to check out while consuming comfort foods.

Why do you eat?
What do you reach for when you are stressed?
Depressed?
Lonely?

Once you connect the dots to your mood and your food choices, you can start to make healthier choices. Remember, you are what you eat and what you digest. Make your health a top priority, pay attention to your verbal diet, and discover the emotions that drive you to eat. Make the connection between a healthy body, mind, and soul.

You deserve it!

--Jennifer Hnat, dietetic intern at University Hospital