Have you ever been “hangry”? That all-too-familiar mix of hunger and frustration that makes you feel like a completely different person? It’s what happens when your body craves nourishment and your emotions spiral as a result. It reminds me of the classic Snickers commercials that say, “You’re not you when you’re hungry.” If I’m honest, I’ve felt this way more times than I’d like to admit.

 Being hangry is just one example of how food—or the lack of it—can profoundly affect our mood, mindset, and overall well-being. During the pandemic, when many of us were stuck at home, I experienced this connection firsthand. Like so many others, I turned to food for comfort and out of sheer boredom. 

My typical day started with an indulgent breakfast: fried chicken and waffles, scrambled eggs with cheese, fried potatoes with onions and peppers, baked apples, buttery biscuits, and a large cup of sugary coffee. That meal alone was enough to send me back to bed for a nap! By the time I woke up, I’d be hunting for my next meal—usually something equally rich and unhealthy. 

It didn’t take long for the consequences to catch up with me. Within two weeks, I had gained 7 pounds, and my self-confidence had taken a serious hit. I felt sluggish, unmotivated, and trapped in a cycle of overindulgence. I knew something had to change, so I joined a virtual gym and started learning about clean eating. It was a game-changer.

Maya Angelou once said, “When you know better, you do better.” That phrase resonated deeply with me as I began educating myself on how to “eat to live” instead of “living to eat.” I discovered the importance of reading food labels, measuring portions, and eating smaller, balanced meals throughout the day. By swapping sugary, processed foods for lean proteins, fruits, and vegetables, I started to notice incredible changes—not just in my body but also in my energy levels and outlook on life.

Making small, consistent changes had a powerful ripple effect. I began working out 3–5 days a week, eating in a caloric deficit, and prioritizing rest. Over time, these habits led to a 15-pound weight loss and, even more importantly, a huge boost in confidence. But the most rewarding part wasn’t the number on the scale—it was the sense of accomplishment that came from setting a goal and achieving it.

The experience reinforced a simple but powerful truth: knowledge is empowerment. Learning how to fuel my body properly gave me the tools to not only improve my physical health but also nurture my mental and emotional well-being. When we treat food as fuel and nourishment, it has the power to transform not just our bodies but our entire lives.

Want to know where to start? Check out this delicious recipe.

 

Tuscan Chicken Zucchini Roll-Ups

Yields: 12 roll-ups / 4 servings 

Ingredients:

2 zucchini (sliced lengthwise)

1/2 rotisserie chicken (cooked & chopped)

1/2 package light cream cheese (softened)

1 cup plain Greek yogurt 

1/2 bunch fresh parsley (rinsed, dried, chopped)

1 cup fresh spinach (julienne sliced)

2 tablespoon sun-dried tomatoes 

4 ounce can tomato sauce

4 ounce can petite diced tomatoes (undrained)

1 packet Equal sweetener

1 tablespoon Parmesan cheese (grated)

3 tablespoon basil pesto

3 teaspoon granulated garlic powder 

3 teaspoon onion powder 

3 teaspoon Italian seasoning 

1 teaspoon lemon pepper

Instructions:

  1. Preheat the oven to 350oF.
  2. In a saucepan, on medium-low heat, add tomato sauce, petite diced tomatoes, 2 teaspoons of granulated garlic powder, 2 teaspoons of onion powder, 2 teaspoons of Italian seasoning and 1 Equal packet. Stir, lower heat and let simmer. 
  3. Using a mandolin slicer, slice zucchini lengthwise. Overlap 2 at a time and set aside in a pan. 
  4. Chop the rotisserie chicken and set aside half of it.
  5. Julienne cut fresh spinach into strips and set aside. 

 

  1. In a medium bowl, combine light cream cheese, Greek yogurt, 2 tablespoons of basil pesto, grated parmesan cheese, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of Italian seasoning and 1 teaspoon of lemon pepper and mix well.
  2. Add in chopped chicken, spinach, sun-dried tomatoes, and 1/2 of the fresh parsley. 
  3. Mix all ingredients well. 
  4. Add 3 ounces of tomato sauce (reserving some for garnish) to a 9×13 pan. 
  5. Add 1 tablespoon of the chicken mixture to sliced zucchini. Roll up and place seam down. Repeat the process until the pan is full. 
  6. Brush roll-ups with remaining pesto. Add remaining tomato sauce down the center of roll-ups. Cover with foil and place in the oven for 25-30 minutes until tender. 

 

Garnish with remaining parsley and shaved parmesan cheese.

Serve immediately.