Just like our minds and our bodies, the Earth needs to be well-fed. With a little bit of effort, the food you use to fuel yourself can also be used to enrich the soil around you.

Food as Fuel 

We all know that the reason our bodies need food is because it provides the fuel we need for cellular growth, muscle development, and optimal brain function. But did you know the Earth can also benefit from a nutritious diet?

Fueling Up for Exercise 

According to the American College of Sports Medicine, it’s important to fuel your body before, during, and after physical activity. Doing so helps support proper blood sugar levels during exercise, and ensures your body isn’t attempting to siphon power from protein before it can get to your muscles to promote growth or recovery.

There aren’t a set of rules that apply to all fitness types or goals, but there are some recommendations to consider.

Before Exercising 

If you can, make sure you eat about two hours before you exercise. This will give the body time to digest your food and make use of the nutrients you consumed. Here’s an example of foods that can give you sustainable energy for a satisfying workout.

Carbohydrates 

• Whole grains (rice, oats, wheat)
• Bananas
• Dried fruit (berries, apricots, figs, pineapple)

Protein 

• Chicken
• Tofu
• Eggs
• Yogurt
• Nuts

Fat 

• Avocado
• Nuts
• Peanut butter

While Exercising 

If you’re attending a one-hour exercise class or doing a quick at-home workout, you don’t need to take a break to fuel up. However, if you’re training for a marathon and spending several hours running, it’s a good idea to make a pit stop.

Hydrate 

No matter how long your workout, stay hydrated with sips of water throughout.

Every Half Hour 

For workouts longer than one hour, take a break every thirty minutes to consume 50-100 calories.

After Exercising

Once you’ve logged your exercise for the day, it’s important to offer your body fuel for recovery.

Hydrate 

Water is always the best choice, but you can supplement it with naturally infused water for flavor.

Carbohydrates 

Carbs are the main fuel source during a workout, so it’s important to replenish your stores when you’re done. This way the body has fuel for replacing spent glycogen without stealing protein from your muscles. Aim to eat within 30 minutes of finishing your workout.

Protein 

As soon as you can, offer your body protein after your training. Studies indicate that for many, 20 – 40 grams of protein post-workout are effective for offering the amino acids needed in recovery and muscle growth.

Fueling the Mind 

When and what you eat can also have an effect on your brain. To help improve concentration and promote the health of your brain, there are a lot of delicious options.

Start with Breakfast 

The body and brain work better when they’re fueled first thing in the morning. After a full night, the body is essentially fasting. You wouldn’t want to drive a car on “empty,” so why do the same with your body?

Plan Snacks

Give yourself fulfilling energy boots throughout the day with planned out snacks. A combination of protein and carbohydrates offers slow-release of glucose for the blood, rather than the sugar rush found in a soft drink or processed snack food.

Embrace Good Fats 

Whether as a snack or part of your meals, include good fats! They are essential for brain health and can be sourced from fish, nuts, seeds, and even fruit such as avocado.

Don’t Omit Omegas 

One of the best nutrients for the brain is omega-3. Found in fish oil, it helps the brain build nerve cells, boost your mood, and increase brain mass.

Fueling the Earth 

A lot of the foods recommended for fueling the body and the brain come straight from the Earth. So, you can see how important it is to ensure the soil around us is healthy. Thankfully, many of the foods recommended for our own health can be reincorporated back into the soil to promote new growth.

Ways to Fuel the Earth 

Compost 

Fresh produce, eggshells, and even your morning coffee can be composted to provide essential nutrients for the Earth. Before, during, and after your workout, toss your food waste into a compost bin or pile to give back to the soil. Here are some more suggestions for creating healthy compost:

Balance green and brown materials 

• Green waste contains nitrogen
• Brown waste contains carbon

Examples of green waste: 

• Vegetable and fruit peels or scraps
• Loose-leaf tea
• Coffee grounds
• Cooked pasta
• Tofu
• Chopped fruit pits
• Stale, chopped seeds
• Energy or protein bars
• Grass clippings

Examples of brown waste: 

• Crushed eggshells
• Crushed peanut shells
• Stale grains such as bread, oatmeal, or tortillas
• Unpopped popcorn kernels
• Coffee filters
• Teabags
• Shredded paper

A good combination of green and brown waste helps break down the materials in your compost. Over time, compost should be rotated regularly to redistribute heat, nitrogen, and carbon through the bin or pile. Eventually, you’ll end up with nutrient-rich soil that can be reincorporated into your yard. Whether you use your compost for a garden, as a ground cover, or just dump it into a corner of your yard, you are contributing to the life cycle of the soil.

Mulch 

If compost isn’t an option for you right now, there are other ways you can help fuel the Earth. Just like the body, our Earth needs to stay hydrated. If you’re growing a flower or vegetable garden, mulch it to promote water retention in the soil.

As mentioned above, you can use a thick layer of compost as a mulch in your yard. You can also check with your city for free mulch, or invest in pre-packaged mulch at a garden center or big box store. Depending on the look you’re going for, gravel or rocks can make a beautiful and effective mulch as well. Whatever protective barrier you put down between the soil and the sun, aim for two to four inches of depth. Mulch can also act as a weed barrier, so you’ll spend less time pulling weeds and more time enjoying the fruits of your labor.

Rotate What You Plant 

A third option for fueling the Earth is to rotate what you plant. Some plants in your yard consume more nutrients than others, which can lead to a deficiency in your soil. So, like the body, the soil needs to be replenished, or given a rest period to recover.

Whether you have a big or small garden, you can employ a few strategies for keeping your soil healthy.

Raised Beds 

• If you can section off your different crops, it’s easier to rotate what you plant the following year. Consider planting solanaceous crops in one bed, cucurbits in another, and brassicas in a third.

Potted Plantings

• Another way to isolate your crops is to plant some in their own pots. This will not only limit how much nutrients they take out of the soil but can keep disease-prone plants from spreading the infection to others.

Share with Friends 

• Can you check with your fellow gardeners and trade crops? This could be your year to focus on zucchini, while your neighbor focuses on tomatoes. When it’s time to harvest, trade your veggies and make plans to alternate what you’ll plant and share next year.

Ideally, you’re trying to keep the same family of vegetables from being planted in the same soil year after year. This also disrupts the pest cycle and keeps the same pests from infiltrating your soil and crops each season. Like your body, the Earth wants variety and a chance to recover from its efforts.

How well do you fuel your body as well as the earth?

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