Hello! Today on Wondering Whisk, we will be discussing how practicing healthy self-care strategies goes hand in hand with food. To practice healthy self-care strategies means to consciously pay attention to one’s own physical, mental, and social health while engaging in self-care practices that reduce stress and maintain well being.
Self-care practices with food do not happen overnight, instead, they are a continuous journey of navigating the strategies that work best for you in this moment. There is a plethora of food related self-care strategies you could be practicing without even knowing it. For instance, meal prepping for the incoming week, treating yourself to a bowl of chocolate ice cream, or mindlessly doing the dishes are examples of self-care practices that serve different purposes yet positively contribute to your overall well being. Self-care practices with food can be broken down into three elements: time, environment, and balance.
Time is a critical element when beginning or continuing to practice self-care strategies with food. It is important to take the time to:
provide a nourishing meal for yourself
acknowledge that you are being attentive to your hunger
be thankful for your ability to cook and eat a wholesome meal.
Your environment has a considerable influence on your overall health, so it is vital to create an environment that works best for your daily wants and needs. It is especially important to:
create a clean kitchen free of distractions and clutter
set aside today’s thoughts and focus on the task at hand
limit your time eating in front of a computer, TV, or phone
socialize with the friends or family present with you
listen to music or a podcast
call or face time a friend or family member to have a virtual dinner together.
When considering balance in your self-care practices with food, it is important to:
be mindful of the balance present on your plate
be mindful of the balance of all your elements of well being
reference the UoL Smart Plate pictured below when navigating how to balance your plate.
https://louisville.edu/healthpromotion/elements-of-wellbeing/food-nutrition-cooking/uofl-smart-plate
The UofL Smart Plate depicts how to physically balance your vegetables, protein, legumes, quality carbs, healthy oils, dairy/dairy alternatives, fruits, water, while emphasizing nutrient-dense foods and minimizing the emphasis on calorically dense foods. It is also important to keep in mind the 80/20 guide, which aims at 80% your choice in nutrient dense foods and 20% your choice in calorically dense foods such as indulging in ice cream with friends or sharing a pizza with your family.
Practicing healthy self-care strategies with food according to time, environment, and balance is an investment in yourself, your life, and your future! Feel free to contact me or Ethan if you have any questions or comments. Be sure to check back in next Thursday for our next post!
Commenti