Fueling Your Goals: Why Eating Mindfully is Key to Success

By Paula Lalanne

We debate over the importance of things in our lives and the things that affect our lives. Things like “nature vs. nurture” as driving influences in human behavior are often looked at as to what determines who we are and why. The same is true of the debate over “diet versus exercise” when it comes down to what drives ultimate health and wellness. 

It is my belief that when it comes to wellness, our diet often carries even more weight than our workouts. Sure, exercising is crucial for strength, endurance, and toning, but without the right nutrition, it’s like trying to build a house without a solid foundation. The foods we choose provide the fuel that powers our bodies, sculpting every muscle and energizing every step. So if you’re serious about achieving long-lasting results, focusing on your diet is the best place to start.

This became clear to me when I stopped letting outside influences shape my goals. I’m sure many of you can relate—how many times have we heard well-meaning advice or unsolicited opinions that threw us off course? Studies show that when we internalize societal pressures or other people’s expectations, we can end up pursuing goals that don’t truly resonate with us. We lose touch with what actually matters, creating a cycle of dissatisfaction that only widens the gap between where we are and where we want to be.

So, I went back to basics: What did I truly want for my body? Energy, agility, and more lean muscle. Once I had that clarity, every choice became simpler. That’s when I really embraced intuitive eating.

The Power of Intuitive Eating

Intuitive eating is about tuning into our bodies rather than following the latest trend or diet rule. According to Dr. Evelyn Tribole, co-founder of the intuitive eating approach, it’s about "developing a healthy relationship with food, mind, and body." For me, that means eating when I’m hungry, stopping when I’m full, and listening to what my body needs—not what someone else says I should be doing.

But here’s the thing: intuitive eating isn’t as simple as it sounds. We’re often up against processed foods and hidden ingredients that cloud our body’s natural signals. Did you know that sugar alone can hide behind more than 60 different names on food labels? Reading ingredients has become my version of detective work—sticking to real, whole foods that nourish and fuel me. This practice alone has saved me countless unnecessary calories and kept my energy levels steady.

Research shows that the quality of calories matters just as much as the quantity. When we eat whole foods, like fresh produce or lean proteins, our bodies metabolize them more effectively, providing sustained energy rather than spikes and crashes. Processed foods, on the other hand, can disrupt blood sugar and create cravings that make it harder to stay on track.

The Importance of Protein for Women

For women especially, protein is an essential building block—not just for muscle, but also for skin, joint health, and metabolism. As we age, protein becomes even more critical in maintaining muscle mass and keeping our bodies strong and resilient. A study published in The American Journal of Clinical Nutrition highlights that adequate protein intake can help preserve muscle mass as we age, which is crucial for overall health and longevity.

Because of this, I’m intentional about including quality protein sources in my diet, from lean meats to plant-based options and collagen. Protein fuels us beyond our workouts, supporting our body’s fundamental needs and creating a foundation for health and vitality.

Practicing Mindful Moments

One simple way I stay mindful with food is by pausing before meals. A quick moment to take a deep breath and reflect on how my meal will nourish my body does wonders for digestion and mindful choices. Studies show that taking even a few mindful breaths before eating can improve digestion and reduce the likelihood of overeating. It’s a small ritual that helps me stay grounded and in tune with my body’s needs.

Balance, Not Perfection

Eating mindfully doesn’t mean depriving yourself or skipping out on fun. I’m not here to advocate for strict dieting or self-denial. I believe food should be enjoyed and appreciated—it’s a part of life, culture, and connection. By letting go of the idea of “good” or “bad” foods, we allow ourselves to find balance and truly live well, without the stress of perfection.

The Takeaway

When we focus on what truly matters to us, every decision becomes easier. Remember, your wellness journey isn’t about adhering to someone else’s rules but about creating a way of life that honors your goals, your values, and your body’s unique needs. Each conscious choice, whether it’s reading a food label or choosing a mindful meal, brings you closer to your best self.