You might not want to hear it, but the reality is that everything we take in—physically, mentally and emotionally—is food for our body, mind, and spirit. I’ve seen over and over again in my work as an integrated health coach (and as a social worker), how the choices we make, in all aspects of our lives, either energize and nourish us, or deplete and drain us.
Food can be medicine, but we need to remember that foods that are alive have a life force—most will spoil, for instance, if left out. A great rule of thumb I stick to is: if microorganisms can’t thrive on it, what makes me think I can?
My work focuses on the systemic links between physical health, mental health, and lifestyle, which is also a crucial combination for digital nomads. I’ve found that far too many people fail to appreciate just how much gut health impacts our mood and outlook.
For example, did you know that 90% of our serotonin, which regulates mood, is found in the gut? It’s true, and it’s also why eating to ensure a healthy gut is crucial to keeping us positive and energized.
Check out A Simple Recipe to Enrich the Soul
But of course it’s not just food that impacts mood. Research shows that stress can alter our gut microbiome, reducing the good bacteria and leaving us at risk. A smart, healthy diet should be paired with a reasonable work-life balance and reduced stress, which, thankfully, is often a key part of living abroad.
I’m not a dietician or nutritionist, but I do work in an array of fields related to mental and physical health and wellness. There are, of course, a million healthy recipes out there and most of us already know that a diet rich in nutrients, fresh, colorful foods, and minimal processing is going to contribute to a healthy mind and body.
Beyond that, I tend to embrace a handful of insights. One of my favorites approaches to food comes from bestselling author Micheal Pollan, who advises us to not consume any foods with more than five ingredients, or ingredients our grandmother couldn’t pronounce.
As an Escape Artist reader, I’ll assume you’re an experienced traveler who may or may not live abroad. In my travels, I’ve found it much easier to eat closer to the earth while abroad, where produce often seems more fresh and tasty than what I find at home.
With this in mind, here are some tips for eating well, and healthy, while on the road:
- Talk to locals, get to know their food sources and culture: Do they grow much of their own food? What grows well? Where’s the best local market?
- Think in terms of pairing and balancing. My go-to is mixing and matching a protein, vegetables, and a grain. I love to simply roast veggies, pair it with fish or beans, then add some rice or couscous.
- A happy gut equals a happy mood. Experiment with fermented foods such as kimchi, tempeh, miso, kefir, or plain yogurt. This may sound weird, but scrambling kimchi into eggs is excellent!
- Be bold and open-minded—avoid seeking out your old standbys.
One option for bringing these concepts together is this polenta medallion dish, adapted from Dr. Alejandro Junger’s Clean detox plan. I like to cook this for brunch with a friend, or just make for myself and keep some for later. Bon appetit!
Read More on Mexican Eating Habits
MEDITERRANEAN POLENTA MEDALLIONS
Serves Two
- 1 roll of pre-cooked polenta, sliced into 1⁄2 inch slices
- 2 tablespoons of olive oil
- 1⁄2 cup of basil, chopped
- 1 teaspoon oregano
- 1 teaspoon of lemon balm (if you have)
- 2 medium tomatoes, diced, preferable farm fresh or heirloom
- 1 small bunch of dandelion greens
- 1⁄4 cup of feta cheese
- Olives to liking
- Sea salt and pepper
If you’d like to add protein, I recommend sardines, chickpeas, or tofu.
Directions
- Arrange polenta slices on an oiled skillet and heat over medium heat, flipping after about 1 minute or when polenta turns golden brown. Put polenta slices on a large plate.
- Strip off the dandelion leaves or chop them up, then lightly saute them in the oil.
- Combine all other ingredients in a mixing bowl, then arrange on top of the toasted polenta along with your sautéed dandelions.
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New Orleans-based Nicole Rochat is a long-time yogi, social worker, therapist and integrative health coach who aspires to live part-time in Central America. Find her at Counseling Well.
Nicole Rochat
