move 
nourish 
calm
When it comes to managing stress and my overall self-care, I have three non-negotiables: moving, nourishing, and calming my body. So what does this look like in practice? It means exercising most days of the week, increasing nutrient dense foods in my diet, and engaging in some type of mindfulness practice whether that’s meditation or taking a few minutes to breathe and tune into my body.
What I do for exercise varies throughout the week, but it generally includes lifting weights, jogging, Focus T25, and yoga. If I’m extremely tired, I go for a 30-45 minute walk. I always come back more energized and in a better mood. As for when I exercise, sometimes I jog in the mornings with my youngest in the stroller, sometimes I work out over my lunch hour or his nap time on the weekends, and sometimes I walk solo or with my family after dinner. It really depends on the day and what we have going on relative to work and other commitments. But I always decide in advance (usually the day before) what I am doing and keep that commitment.
Personally, I’ve found morning to be the most convenient and rewarding time (exercise is done before 8 AM), and although I’ve never considered myself a “morning” exerciser, I can jog through a bit of tiredness. Lifting weights would be a different story for me, along with a more invigorating and challenging yoga flow. My body is not ready to do anything major in the morning. But, if you find yourself putting off exercise until later in the day only to have other things come up, try to move your body as early in the day as possible.
Relative to diet and especially during higher stress periods, I eat as many vegetables as I can, especially cruciferous veggies (think broccoli, cabbage, arugula, kale, collards, etc.). I often have smoothies for breakfast, which makes it easy to add a lot of spinach or kale, berries, and even raw sweet potato. Roasting vegetables is hands down my favorite way to prepare vegetables. Broccoli, carrots, Brussels sprouts, onions, sweet potatoes, mushrooms, zucchini, and potatoes all come out delicious after roasting with some olive oil and salt & pepper. If you have picky eaters in your household (kiddos or adults) roasted vegetables might be something to try, as they come out tender and caramelized. Generally, a 400-450 degree oven with a roasting time of 15-30 minutes will yield good results based on the item and quantity you are roasting. Heartier root veggies can withstand higher temps and longer roasting times, but you may need to check and stir/flip occasionally.
As we’re gearing up for fall and winter, I am also adding a high-quality multi-vitamin to cover my bases. Obviously staying hydrated is very important too, and I typically drink 8-9 glasses of water per day. I LOVE coffee and try to be mindful of my caffeine consumption. Our local coffee shop, The Caffeinery, recently launched a 50/50 blend Peak Limiter which is delicious and their Swiss Water Process Decaf Colombia Excelso is amazing as well. I tend to eat every 3-4 hours, so my go-to snacks are typically nuts (almonds, walnuts, pistachios), greek yogurt, and fruit.
I aim to meditate daily or at minimum make time throughout the day to breathe deeply for a few minutes. This is one of the simplest practices you can do to calm your body and your mind. In fact, try it right now. Sit or stand up straight, close your eyes if you wish, and initiate a deep breath in your lower abdomen. Breathe in as deeply as you can while feeling your chest and lungs expand. Hold for just a moment, and then breathe out slowly. Do this several times and see how you feel. Sometimes I notice that I have been breathing quite shallowly. Taking even 60 seconds to practice full, deep breathing increases the oxygen supply to our brains and promotes relaxation. I begin all of my yoga classes this way. We find stillness, breathe, and mentally scan our bodies to take inventory of any tension, emotions, or physical sensations. It’s really about getting present with yourself and your body.
If you are interested in beginning or expanding a meditation practice, Headspace is an excellent app. I’ve used it regularly for periods of time and really loved it. Also, Calm is currently offering a complimentary, year-long subscription to its premium program if you are an American Express cardholder. Sign up by 9/30/20 to receive this offer, along with 50 percent off your second year of membership.
So… what do you do for stress management and self-care? Do you have any non-negotiables? Leave a comment below or reach out to me at [email protected] and share your practices and techniques. I would love to hear from you!