It was a good run of wonderful weather! Just like that though, cooler temps, shorter days and rainy weather has descended on Chicago! And just like that, I am sick! That is to say, getting sick this time of year is a good wake-up call for me though. So, it reminds me that I need to get back on track with taking care of myself. If you are a mom like me, then you know self-care during the week is often put on the back burner! Yet with the holiday season just around the corner, now more than ever it is important to program ourselves to take care better care of ourselves. This post shares 5 ways to establish self-care for the week ahead.
5 Ways to Establish Self Care for the Week Ahead
Meal plan for the week on Sunday.
For me, meal planning and grocery shopping on Sunday is the number one key for a successful week of healthy eating. Also, grabbing a cup of coffee and scrolling through Pinterest and my favorite cookbooks (here and here) for recipes is an easy Sunday morning routine to get into. From there, I make it a point of heading to the grocery store. Accomplishing both of these tasks on Sunday is a huge stress reliever. Not only am I better prepared to eat healthy for the week, but I also am not stressed about running to the store at 4:00 everyday wondering what to make for dinner!
Incorporate yoga into your exercise routine once a week.
Moreover, when summer hits, I try to exercise outdoors as much as I can. So, this usually means I end up putting yoga classes on the back burner. My body really starts to miss it though. For me, it is the number one exercise for personal self-care! An increase of body awareness, release of stress, reduction of muscle tension and mental relaxation are just some of the positive impacts of this practice!
Do something for only you once a day.
Also, this is a hard one as there never seems to be enough time to get everything done for everyone else during the day, let alone me! That feeling likely will not go away anytime soon! We all deserve a break in the day though. I always feel mentally refreshed after I take a walk, treat myself to a manicure or sit in a hot bath!
Certainly, we all know this is true but why is it easier said then done? So, to better discipline myself to drink at least 48 oz of water day, I find two things helpful. One, I stock up on Smart Water bottles when I head to the grocery store. I keep them on hand in the car so they are within easy reach when driving around. When at home, I rely on my S’well bottle (here). I have the 25 oz size and by filling it up with water twice during the day, I have hit my goal! Also, I like to add doTerra essential lemon oil to my water for added benefits and flavor as well.
Set a bedtime.
By far, this is the hardest advice to follow. However, it’s not so much that I am a night owl that I find myself going to bed late. It’s more the fact that I need time to decompress after the rest of my household heads to bed. I often find myself falling asleep on the couch with the television on though and stumbling upstairs hours later. My back hurts, my sleep cycle is off and I wake up feeling sluggish. Right now, I’m starting to get into a new routine to get myself to bed earlier now by heading upstairs before everyone else. I’m alone in my room, with a good book in hand or show to watch. By 10:00, lights are off and I am able to get a good night sleep! Consequently, I wake up the next day feeling happier and refreshed!
One of the ways I stay on track with self-care during the week is by making grain bowls for lunch. They are a sure proof way to establish good lunch habits for the week. Since there are so many ways to create them, it is hard to get sick of having them everyday! Besides that, they are visually appealing and easy to put together. With this in mind, here is a guideline:
Start With A Base
Traditionally a carbohydrate but can can be any type of grain. Some of my favorites include the following:
- Cous Cous
- White Rice
- Brown Rice
- Cauliflower Rice
- Soba Noodles
Choose a Protein
The protein is what will fill you up. Some options include:
- Grilled Chicken Breast
- Fried Egg
- Steamed Shrimp
- Ahi Tuna
Pile on the Vegetables
Options are endless. The more colorful the bowl, the better!
- Sliced Avocado
- Cherry Tomatoes
- Shredded Cabbage
- Chopped Peppers, Carrots, Cucumber or Broccoli
Make a sauce
Adds favor and establishes a theme to your bowl!
- Low Sodium Soy Sauce
- Lime Juice and Olive Oil
- Salad Dressing
Finish with Toppings
The chance to be the most creative and add crunch and additional flavor to your bowl!
- Sesame Seeds
- Shaved Parmesan
- Chia Seeds
- Slivered Almonds or other Chopped Nut
Thanks for stopping by!