Meal Planning as Self-Care

Self care is about taking good care of yourself and treating yourself as kindly as you treat others. Self-care is about making our own well-being a priority. 

So why do so many of us put our needs at the bottom of the list, allowing ourselves to be in a constant state of stress in order to get through an endless list of tasks. 

How can practicing some self-care help us protect our time, our energy and our health?

When we talk about self-care often we think of manicures, hot stone massages, and other luxuries. We don’t often think about planning, organizing, or scheduling as examples of self-care because they sound kinda like …well… work.
But here’s why we should consider these as self-care activities – they actually play a big role in protecting your health. Think about how you feel when you’re rushing around, running late, or looking for things that are never where you can find them.

 Stressed, right? 

And that’s a problem because if you spend enough time stressed out, your body will have a chronically elevated level of the stress hormone, cortisol, which can really be problematic for your health, in both the long and short term. 

Self-care is important because by doing things that protect our time and energy, we minimize the low grade chronic stress that we bring upon ourselves by not being proactive. 

Listen, if you’re about to say you’re too busy to sit down and take time to plan out meals for the week because it feels like one more chore to add to your already long list of things to do – trust me when I say taking time to plan for meals each week, and writing out a grocery list, ultimately benefits you in a lot of ways! 

It will save you money because dining out is so much more expensive than preparing meals at home. It also means less food waste because you’ve only bought the items you need to prepare your meals. 

It means you’ll eat healthier. Even when you make healthy menu choices, portions are generally twice what you’d normally eat, and restaurant food usually contains higher sodium levels than what we make at home. And it’s usually prepared using lower quality oils like soybean. With meals planned and prepped ahead of time, you’re less tempted to get greasy takeout or hit up the drive-thru. 

Choosing ingredients from the grocery store gives you more control over the quality of your food. When you select and prepare your own food knowing exactly what is included in the dishes you make, you’re able to better control the quality of your meals. 

And most of all, it means less STRESS. Planning meals reduces your stress level because you have a solid plan for your week and you won’t have to rack your brain at the last minute to figure out what’s for dinner, trying to pull something together with whatever you happen to have on hand. 

How to Create A Weekly Meal Plan: 

  • Print out the blank Weekly Meal Planner printable guide here.

  • Take a look at your schedule for the upcoming week and note what days of the week will you be home to cook and which nights will be a little more rushed. For those nights, schedule a crockpot meal or pre-cooked dinner the night before.

  • Schedule one day near the end of the week as Leftover Day, making sure not to let food and money go to waste

  • Decide what you’ll eat on each day. Need menu ideas? Sites like emeals.com, TheFresh20.com and TheSixOclockScramble.com include healthy recipes that are quick and easy to prepare along with the grocery shopping list for you. Pricing starts at around $5 per month.  

Create your Grocery List:

  • Compile the list of ingredients from all your recipes

  • Figure out what you have on hand and what you’ll need to pick up at the store

Prep Your Meals: 

  • Spend time on the weekend doing some batch prep for your meals:

    • Chop all of your vegetables together

    • Cook all grains and beans ahead of time

    • Make your needed sauces, dressings, and marinades

  • Pack your prepped food in clear containers and make them easily accessible in the fridge. 

Tips: 

  • Think ahead and cook up an extra batch. Plan to make double what you would normally make for dinner so you have leftovers for lunches or freeze it for another dinner.

  • Be sure to have food defrosted if you’re using any frozen items like meat, chicken, or fish. 

If you haven’t meal planned because it seems too time consuming, know that by creating a system, it will be so much faster and easier each time you do it. Once you start implementing a weekly meal plan, you’ll notice you feel less stressed over the dinner-time rush. 

You’ll feel so much less stressed when you know you’re ready for the week and you have what you need to make healthy meals for your family. Taking an hour to sit and plan your meals for the week will save you much more than that in time and energy in the long run.

 

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

 

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Meal Planning as Self-Care

Meal Planning as Self-Care

by | Jun 10, 2019 | ,

Self care is about taking good care of yourself and treating yourself as kindly as you treat others. Self-care is about making our own well-being a priority.  So why do so many of us put our needs at the bottom of the list, allowing ourselves to be in a constant state...

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I'm Laurie Mallon, ACE-certified personal trainer and certified yoga instructor. I believe in giving women the tools they need to find their own path to wellness, and supporting and empowering them along the way!
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4 Steps to Create a Life-Changing Meditation Practice

 

PHOTO CREDIT: ASHLEY MARKS PHOTOGRAPHY

PHOTO CREDIT: ASHLEY MARKS PHOTOGRAPHY

 

Meditation can be a life-changing practice if you struggle with stress or anxiety. Meditation has been shown to rewire the brain to return to a calm state and teaches you how to manage your racing thoughts or excessive worries.

You may not know this but 20 years ago I struggled with crippling anxiety and panic attacks. I went to the dr for anti-anxiety pills but instead got a lesson in meditation. Learning how to quiet my mind has been an invaluable tool in managing my anxiety since then.

If you’re struggling with constant worry or a brain that doesn’t relax, you may want to create your own meditation practice. It doesn’t have to be complicated, you can start right now!

Here are 4 steps to getting started:

1. Create space

Literally and figuratively. Find a place where you’ll be able to sit in peace for a few minutes at a time (to start). Free of noise, distraction, traffic, or anything that will disrupt your meditation. Put a comfortable pillow, chair, blanket in the place where you’ll meditate to designate it your meditation space to help your mind and body transition into your practice.

If you can’t designated one space for meditation, don’t sweat it. The great thing about meditation is it literally can be done ANYWHERE, but most people find that having a designated spot for it helps get into the right mindset for the practice.

Also, carve out a time in the day when it will be convenient for you to meditate. Most people prefer to do it early in the day, that way it doesn’t get postponed or eventually left undone by a busy day or being too tired later on.

2. Pick a style

Figure out what kind of meditation you want to do. I’ve listed some beginner-friendly ones here:

  • Breathing meditation – focus only on the breath. Inhale, exhale. Inhale, exhale.

  • Counting meditation – the same number sequence is repeated over and over.

  • Mantra meditation – focus on a word or phrase for the duration of the session.

  • Sensation awareness meditation – scan through your body one part at a time and just tune in to the sensations of your body at that time. No judgement, just awareness.

  • Walking meditation – Sitting meditation usually provides the greatest benefits, but you may need to start with small steps. Walking meditation is useful for beginners or as an alternative on days when a regular session isn’t feasible. Walk around your own living room or backyard. Walking automatically puts you in touch with your body. Observe your posture from foot to head.  Align your breath with your steps. Pause frequently to create a slow and restful state of mind. Take a moment to stand up straight. Lift each foot gently, and roll from heel to toe as you place it down in front of you.

    To start, just pick one type and see if it resonates with you. if not, you can move on to another type. Most beginners start with a guided mediation.

3. Start Small

For most people, one of the most difficult things about meditation can be finding the time to squeeze a session into your busy schedule. You can start by meditating for five minutes or less!

  • Stop on red. You may start looking forward to red lights if you use them for a refreshing break. Focus on your breath and appreciate the world around you.

  • Take advantage of routine tasks. Empty your mind and your dishwasher at the same time. As you remove forks and plates, clear out nagging resentments and doubts.

  • Ease stressful moments. Meditate on whatever disturbs you.Being annoyed with a salesclerk who rang up your purchase without putting down their phone could remind you to listen more attentively to family and friends. Let it be a teachable moment that creates more harmony.

  • Express gratitude. Happy events are also worth pondering. Stop to give thanks for hot chocolate or spring flowers

4. Join a Guided Meditation Group

Guided meditation sessions with a group leader take care of the agenda for you.

  • Find a community. Yoga studios, public libraries, and local hospitals may offer programs. Browse online or check bulletin boards in grocery stores and coffee shops. Start your own group through Meetup.

  • Locate a meditation instructor. Effective instructors come in many shapes and sizes. Ask about why they teach meditation and how they lead a session. As long as you feel comfortable with them it may be a good fit.

  • Work with distractions. Meditating in a crowded room may feel different than sitting down alone in your bedroom. If trying to screen out distractions makes it difficult to concentrate, try accepting them instead. Remain aware of your surroundings. If a door slams or a phone rings, gently bring your focus back when you’re ready to resume.

  • Go at your own pace. Meditation comes more easily for some practitioners, and your powers of concentration will probably rise and fall from day to day. Listen to the instructor when you need more guidance. If you already feel clear and connected, you may want to follow your own thoughts instead.

You can start a meditation practice today even if you’re short on time and juggling many responsibilities. Practical meditation techniques can put you on the path to managing stress and enjoying greater peace of mind.

Pssst… Want my healthy recipes and printable workouts?

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Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

 

 

Stress: How It Messes With Your Health

 

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.Then, when the “threat” (a.k.a. the stressor) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the stress mess.

Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed? That’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells. Consequently, they are less able to do their jobs effectively.

Mess #3 – “Leaky Gut”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other. 

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind, and when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren’t doing you any favors.

Stress-busting tips:

  • Reducing stressors in your life is an obvious first step. 

  • Brainstorm some ways you can: 

    • Put less pressure on yourself

    • Ask for help

    • Say “no”

    • Delegate some tasks to someone else

    • Finally make that decision that’s been driving you nuts

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

●     Practice deep breathing

●     Begin a meditation practice (want to know more about how to do this?

●     Walk in nature

●     Unplug – read a book, take a bath

●     Physical activity – go for a run, do some yoga, get on your bike)

●     Connect with loved ones

TL;DR –

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize. Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep. There are things you can do to both reduce stressors and also to improve your response to it.

References:

https://nccih.nih.gov/health/stress

https://www.thepaleomom.com/stress-undermines-health/

http://www.precisionnutrition.com/good-stress-bad-stress

https://www.thepaleomom.com/managing-stress/

Pssst… Want my healthy recipes and printable workouts?

They’re all yours! Get access here: 

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site. 

 

The Gut-Brain Connection: How To Feed Your Brain

If there was ever a call for improving your digestive health, this is it! It’s true, your gut is considered your second brain.

And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain.

It’s amazing, but not too surprising.

What exactly is the “gut-brain connection”?

Well, it’s very complex, and to be honest, we’re still learning lots about it! There seem to be multiple things working together.  

Things like:

●     The vagus nerve that links the gut directly to the brain

●     The enteric nervous system (aka second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain

●     The massive amount of neurotransmitters produced by the gut

●     The huge part of the immune system that is in the gut, but can travel throughout the body

●     The interactions and messages sent by the gut microbes.

This is complex. And amazing, if you ask me.

Vagus nerve

There is a nerve that runs directly from the gut to the brain. And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…

Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!

The enteric nervous system and neurotransmitters

Would you believe me if I told you that the gut has more nerves than your spinal cord? And that’s why it’s referred to as the second brain. And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty smartly.

And guess how these nerves speak to each other, and to other cells? By chemical messengers called neurotransmitters. In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! A whopping 95% of serotonin is made in your gut, not in your brain! 

The immune system of the gut 

Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defense system would be located there too, right? Seventy-five percent of our immune system is in our gut!

Did you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere?

Well, if they’re activated by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.

Gut microbes 

These are your friendly, neighborhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!

But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.

How do these all work together for brain health?

The honest answer to how these things all work together is that we really don’t know just yet. More and more studies are being done to learn more.

But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!

So, how do you feed your brain?

Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.

But two things that you many consider eating more of are fiber and omega-3 fats. Fiber (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.

Want a snack that’s full of gut food fiber, brain food omega-3?
See my Blueberry Hemp Overnight Oats Recipe!

References:

http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

http://www.precisionnutrition.com/all-about-probiotics

http://www.precisionnutrition.com/fix-gut-fix-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

Pssst… Want my healthy recipes and printable workouts? 

They’re all yours! Get access here:

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

 

 

Digestive Enzymes

Not everyone should be taking digestive enzyme supplements; and not all of them are created equal.

As a health coach, I find that many people with digestive issues want to jump straight into using a supplement. I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

 Oh, and they all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms.  

It is these individual (smaller) parts that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

●     Amylase – Helps to break down starch into its sugars.

●    alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.

●    Lactase – Helps to break down lactose into its sugars.

●    Protease – Helps to break down protein into its amino acids.

●    Bromelain and/or Papain – Help to break down protein into its amino acids.

●    Lipase – Helps to break down fats into its lipids.

Who should consider taking digestive enzymes? 

I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes *may* help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood.

What you need to know about medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

  1. Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.
    This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

  2. When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

Possible Side effects

Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

  • If you find that your symptoms get worse, or even if they don’t get better, stop using them.

  • Allergies are always a possiblity, so if you know or suspect you’re allergic, then you should avoid them.

  • And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement:

You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis, or trying a few strategies first.

My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps. 

TL;DR –

While many supplements are safe products, they’re not all for everyone.  

I recommend that you:

●     Read your labels carefully (who should take them, how to take them, when to stop taking them).

●     If you have a medical condition or are taking medications speak with your doctor or pharmacist. 

●     If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

See my recipe for a digestion-promoting tropical smoothie!

References: 

 Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.