Wellness at Work

What I Eat to Feel Like Myself Again

Let’s talk about food not in a diet-y, restrictive, “what’s your macros?” kind of way, but in a how-do-I-feel-like-a-human-again kind of way.

The more I learn about how diet impacts our brains, our hormones, and our nervous systems, the more I realize how important it actually is. What we eat can affect everything from anxiety and depression to inflammation, fatigue, bloating, period pain, and more. For people dealing with things like endo (hi, me) or PCOS, the connection is even stronger. Food literally becomes part of our mood, our energy, and how our body functions. It’s wild.

Eating mostly plant-based, whole foods also helps with chronic conditions like type 2 diabetes, heart disease, kidney issues, and autoimmune stuff. It’s not a cure, but it helps your body work with you instead of against you. And gut health? It matters. When your gut is happy, your brain is too. Fiber, probiotics (like yogurt), and whole foods help your digestion and your immune system stay strong.

But here’s the thing this isn’t about being perfect. I still eat cookies. I still drink coffee. I still spiral into a bag of chips at 9:00 p.m. sometimes. That’s life.

What is helping me is trying to eat in a way that supports my body instead of stressing it out. I’m not trying to fix everything overnight. I’m just trying to do a little better, so I can feel a little better. That’s the practice.

---

What Doesn’t Help (aka foods I’ve learned to cut back on)

Caffeine
I know. I’m sorry. This one hurts. Cutting down on caffeine was devastating to me emotionally, spiritually, and socially. I still drink coffee (of course I do), but I’ve learned to be a bit gentler about it. If you’re downing a brown sugar iced latte on an empty stomach and wondering why your heart is racing and you feel like crying, it might be the caffeine. Try eating something first. Or switch to matcha. Or just slowly wean down the number of coffees per day. I won’t judge you. Just maybe not five cups before noon?

Sugar bombs
Quick high, then an emotional crash. I still eat sweets, but I try to pair them with protein or have them after meals instead of as breakfast. A cookie is great. A cookie instead of lunch is chaos. Also, sugar and processed stuff can cause bloating, which just adds to the discomfort when you’re already feeling off. Another reason why little swaps matter.

Ultra-processed food
Stuff in bags and boxes with 45 ingredients you can’t pronounce. Fine sometimes. But when I eat mostly this, I feel bloated, anxious, and foggy. Like my body is confused about how to function.

Dairy (for some people)
Some folks with endo or PCOS find that dairy makes things worse. Personally, I feel better when I go lighter on cheese and milk products. But every body is different.

Alcohol
Even one drink can throw me off if I’m already feeling sensitive. It disrupts sleep, hormones, and mood. I try to save it for when I’m actually in a good place, not using it to self-soothe.

Also try to limit:

• White bread
• Processed lunch meats
• French fries
• Chips
• Frozen pizza
• Fast food
• Snack bars
• Boxed macaroni and cheese
• Chicken nuggets
• Hot dogs
• Commercial baked goods
• Most microwave meals
• Candy
• Soda and sweetened drinks (Root beer why must you hurt me like this?! Try sparkling water instead.)

---

What Does Help (aka food that makes me feel like a functioning human)

Protein
If I don’t eat enough protein, I turn into a cranky little goblin by 2:00 p.m. It keeps my blood sugar stable and helps with mood swings, energy, and cravings. That said, I’m trying to be a little more plant-based when and if I can. Doesn’t mean I’m perfect. I still eat chicken, turkey, and ground beef, just in smaller portions or fewer days a week.

I also lean into:

• Tofu and tempeh
• Beans and lentils
• Greek yogurt and eggs
• Nut butters (the good kind, not the weird sugary ones)

Here’s how I keep it doable:

• Leftover dinner protein = instant lunch win
• Turkey roll-ups with lettuce and cucumber
• Chickpea salad sandwiches (or mash them into a wrap with greens and hummus)
• Tofu stir fry or bowl with rice and veggies
• Greek yogurt + seeds for a sweet snack
• Hummus and crackers or veggies for an easy pick-me-up

I don’t label myself plant-based, but I try to lean in that direction when I can, mostly because I feel better when I’m not eating meat every single day.

This isn’t about clean eating or perfection. This is about grabbing stuff that actually supports your body, your brain, and your hormones and still tastes good.

Leafy greens
Full of magnesium and fiber. Don’t overthink it:

• Spinach in your scrambled eggs
• A quick salad with lunch (add fun toppings so it’s not sad)
• Throw greens into pasta, soup, or a smoothie

Omega-3s
Good for brain and inflammation. Salmon (if you’re not allergic like me), chia seeds, walnuts. I stick to the plant-based options.

Antioxidants
Berries, dark chocolate😏, grapes, strawberries, cherries, melons. Snack on them all. You’re doing great.

Complex carbs
Sweet potatoes, oats, rice, noodles, quinoa. Your brain needs carbs. Your hormones do too.

Water! Water! WATER!
Hydration is everything. Romanticize it. Add lemon or lime. Keep a cute bottle on your desk. It helps with everything from energy to digestion to skin.

Whole foods
The closer to the earth, the better. Shop the outer edges of the grocery store (produce, meat, dairy). The middle aisles are where snacks go to pretend they’re food.

Make your own sauces & soups
A game changer. Less hidden sugar and sodium. Plus you feel powerful stirring a pot of homemade soup.

Your gut isn’t just about digestion, it literally talks to your brain. Most of your serotonin (aka your mood chemical) is made in your gut. So when your digestion is out of whack, your mood probably is too. Gut Health = Mood Health.

I’ve noticed that when I’m eating more fiber, drinking enough water, and getting some probiotics in (like yogurt, kimchi, or even a good quality supplement), I just feel more stable, less foggy, less irritable, less blah.

And yes, I still get bloated sometimes. But when I treat my gut like it deserves to be here too? Things usually calm down.

Bonus tip: When you get home from the grocery store, make your food easy to grab. Wash your fruits and veg ahead of time. Put grapes, berries, or chopped carrots into little containers so you’re not stuck digging through a crinkly plastic bag from the store. If things are prepped and visible in the fridge, you’re way more likely to eat them. Use bins, baskets, or whatever works; your future self will thank you!

---

Here’s What I Actually Eat

Work Lunches for the Boss Babes

Let’s be honest, packing lunch is way more fun when you have cute containers. Get yourself a decent set of Ziplocks or reusable plastic or glass containers and a cute lunch bag that makes you feel like a lunch-packing legend. It helps. A lot.

Here are some of my fave work lunches that are easy, satisfying, and actually make me look forward to eating at my desk:

• Couscous salad with cucumber, chickpeas, lemon, olive oil, and mint
• Rice paper rolls with tofu or shrimp, veggies, and peanut sauce
• Roasted veggie + rice bowl with tahini drizzle
• Pasta salad with white beans, arugula, and sun-dried tomatoes
• Hummus, avocado, and tomato sandwich (or skip the tomato if you’re me)
• Chicken wraps with lettuce, cucumber, and a side of grapes
• Green Goddess Sandwich: bread, hummus, avocado, pesto, turkey, lettuce, cucumber, and arugula
• Pasta salad with olives, feta, cucumbers, and cherry peppers
• Salad jars layered with dressing on the bottom and leafy greens on top so nothing gets soggy
• Rice bowl with chicken and sautéed zucchini (or any leftover veg)
• Hummus, naan, and chopped veggies (carrots, cucumber, bell peppers, whatever’s in your fridge)
• Greek yogurt with granola + hard-boiled eggs if you’re in a rush and need something grab-and-go

Make it cute. Make it filling. Make it something you’ll actually be excited to eat tomorrow.

Easy dinners:

• Stir fry with frozen veggies, tofu, and tamari over rice
• Lentil curry with coconut milk and naan
• Baked sweet potato stuffed with black beans, avocado, and salsa
• Pesto flatbread with zucchini and cherry tomatoes
• Eggs, sautéed greens, toast, and fruit

Go-to snacks:

• Dates with almond butter and sea salt
• Rice cake with peanut butter, banana, and cinnamon
• Edamame with flaky salt
• Cottage cheese with pineapple
• Cucumber slices with hummus

---

Final Thoughts

Food is a tool. Not the only tool, but a powerful one. The goal isn’t perfection. It’s feeling better, one snack at a time.

It’s really just about making better choices where you can. That doesn’t mean saying no to everything. Don’t skip the dinner out with friends, the greasy movie popcorn at the theatre, or the Starbucks date with your sister. Life is meant to be enjoyed. Just aim for balance.

Snacky after dinner? Try a bowl of grapes or strawberries instead of diving into a bag of chips. Pack your lunch the night before so you’re not tempted to order something random at work. (I let myself order lunch on payday only. Highly recommend this trick.)

The more good choices you make, the better your body feels. And bonus, over time it’ll probably look better too. That’s not the focus, but it’s a cute side effect.

You don’t have to do it all. Just start somewhere. That’s the practice!