Food and nutrition as self care
One thing my therapist always asks at the end of our sessions is, “how are you going to take care of yourself this week?” My mind almost always draws a blank. “Um, I don’t know?” Is usually my first answer. Then, “hmm, what DO I do to take care of myself?” Well, plenty of things. It can be easy to get caught up in, for lack of better words, the glamorous “self care culture” of pricey massages, manicures, facials, weekend getaways, etc., and think that if you aren’t doing those things, you’re not self-caring. But there are much more simple and accessible forms of self care that exist, and some of them can be food and nutrition-related if that is meaningful to you. Here are some to explore.
Cooking
Not everyone likes to cook, I get it! And I never force it upon clients who truly have no interest. But for some, cooking is the ultimate form of self care. Not just the act of chopping, dicing, roasting, sauteing, etc., although that can be therapeutic in its own way. Creating a cozy, enjoyable cooking environment that makes putting a meal together can be, cheesy as it sounds, nurturing to the soul. Personally, I always put on a podcast, have my cookbook or recipe out, and get lost in the process (until Peanut starts barking at me for a treat). The added bonus of this self care situation is the delicious meal at the end, which can be another form of self care.
Eating (regularly) and honoring hunger
Nourishing your body on a regular basis is a form of self care, and that includes honoring your hunger cues when they occur. It sounds basic, but every single one of my clients has had challenges in doing so for one reason or another. It’s often a skill that has to be relearned, and an understanding that has to be re-understood: you are totally worth eating regular meals and whenever hunger strikes. Skipping meals, restricting foods, ignoring hunger cues, having a teeny tiny lunch because you’re on the go, etc. can result in low energy, moodiness, and a totally unregulated appetite. I’m not saying that you have to take two hour lunches or prepare elaborate, instagrammable bowls in order to “self care”. Rather, taking a little extra time to make sure that you’re eating at least every 3-4 hours and whenever you feel hungry, and including a carb, protein and fat with your meals. This alone can make a big difference in how you feel, and how you go about your day. That’s self care.
Tuning out the noise
I am a big fan of mindful eating, and there are so many things that take us away from that in today’s world. If you can’t remember the last time you ate without a TV on, scrolling your phone or iPad, at your desk while working, reading something or even while walking down the street, you are certainly not alone. But, all of these things can take away from the simple pleasure of eating and your internal hunger and fullness cues. Having a quiet meal at home or out at a restaurant without distractions, whether you’re alone or with others, can be incredibly soothing (I love a good solo meal at a restaurant for this reason!). Tuning out other noise, largely from social media, is really important too. It is so easy to get caught up in the “shoulds,” comparison traps and so much nutrition misinformation that is everywhere on social media. Limiting screen time, cleaning out your feed or taking a full social break can work wonders and is something I recommend to clients all the time.
Comfort foods
I can’t write this sort of post without touching on comfort foods, which can absolutely be a form of self care. To me, there’s nothing better than sitting down to a bowl of homemade soup on a cold night, that first cup of coffee in the morning, an ice cream cone on a hot summer day, and lately, those Trader Joe’s dark chocolate covered cherries after dinner while watching a show. Comfort foods can absolutely be a part of your self care toolbox, so to speak. They just shouldn’t be the only things in there, as we really benefit the most from having multiple coping mechanisms and acts of self care. And since the world is somewhat of a dumpster fire these days, we can all use a hefty dose of them.
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