In this episode I’m chatting with ACE-certified Health Coach and Health Education Specialist, Christine Meyer on the importance of sleep, the far-reaching impact of not getting enough (or good quality!) and what we can do to improve it!
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.
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.
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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