Understanding Irregular Cycles

Facing irregular or absent menstrual cycles? Seed cycling might offer a natural way to support hormonal balance. Instead of matching your cycle’s unpredictable shifts, consider syncing with the moon’s consistent cycle. It might sound unconventional, but there’s merit in exploring how natural rhythms can influence our bodies.

Dr. Alyssa DeSena, ND explains: “Seed cycling is a way to help support optimal hormone balance by prioritizing different seeds throughout the month based on where you are in your cycle. These are seeds like pumpkin seeds, chia seeds, flax seeds, sunflower seeds, and sesame seeds. These seeds contain specific nutrients that can be helpful at supporting the natural rise of specific hormones and enhancing the detox of other hormones. During the follicular phase (day 1 to ovulation) you will prioritize chia seeds, pumpkin seeds, and flax seeds. During the luteal phase (ovulation to the day before your period) you will prioritize sunflower and sesame seeds.”

Seed Cycling: A Week-by-Week Breakdown

Week 1 (New Moon to First Quarter Moon):

• Seeds: Pumpkin and Flax
• Objective: Boost estrogen production for the follicular phase.
• Daily Intake: 1 tablespoon ground pumpkin seeds + 1 tablespoon ground flaxseeds.

Week 2 (First Quarter Moon to Full Moon):

• Continue with: Pumpkin and Flax
• Objective: Sustain estrogen levels as the body prepares for ovulation.
• Daily Intake: Maintain the same – 1 tablespoon ground pumpkin seeds + 1 tablespoon ground flaxseeds.

Week 3 (Full Moon to Last Quarter Moon):

• Seeds: Sunflower and Sesame
• Objective: Support progesterone production for the luteal phase.
• Daily Intake: 1 tablespoon ground sunflower seeds + 1 tablespoon ground sesame seeds.

Week 4 (Last Quarter Moon to New Moon):

• Continue with: Sunflower and Sesame
• Objective: Maintain progesterone levels as the cycle concludes.
• Daily Intake: Keep consistent – 1 tablespoon ground sunflower seeds + 1 tablespoon ground sesame seeds.

Optimizing Seed Cycling:

• Grind Seeds: For better nutrient absorption, grind seeds before intake.
• Raw and Organic: Choose raw, unprocessed seeds, organic when possible, for best quality.
• Storage: Keep ground seeds refrigerated or frozen to preserve their nutritional value.

Why Consider the Moon?

The moon’s cycle closely parallels the average menstrual cycle, both running approximately 28 days. While it might seem far-fetched to some, aligning with the moon can be a helpful strategy for those with irregular cycles, offering a consistent rhythm to follow.

Seed Cycling Tips

1. Grinding Seeds: Use a coffee grinder to break down flax and sesame seeds, making their nutrients more accessible. If you can’t grind them, consuming them whole still offers benefits.
2. Pre-mixed Options: If you prefer convenience, brands like Beeya offer pre-mixed seed blends tailored for each phase.
3. Choosing Raw Seeds: Opt for raw, organic seeds when possible to ensure you’re getting the most nutrients without added chemicals.
4. Storage: Keep your seeds in the fridge or freezer to maintain freshness and prevent rancidity.

Monitoring Your Cycle

Even as you sync with the moon, tracking your cycle can provide valuable insights. Techniques like monitoring your basal body temperature or using cycle tracking devices can help you understand your body’s patterns and how seed cycling might be impacting you.

Balancing Act

Remember, seed cycling is just one part of a holistic approach to wellness. Supporting your body means also focusing on sleep, stress management, a balanced diet, and hydration. Be mindful of your environment, especially when it comes to chemicals that might disrupt hormonal balance.

Getting Started with Seed Cycling

Ready to try seed cycling? It’s a straightforward method to potentially enhance hormonal balance through natural means. Just start incorporating the specific seeds into your diet according to the moon’s cycle. It’s a small step that could make a significant difference in how you feel.

Frequently Asked Questions

Karissa Bollinger, a women’s hormone health coach and founder of Golden Teacher Wellness, offers answers to some frequently asked questions about seed cycling:

What if I don’t know where I am in my cycle?
Cycle by the moon! Begin your Day 1 on the New Moon

My period started before I got to Day 1, what do I do?
Keep cycling. You want your period to match up with the seeds to regulate, you don’t want to match the seeds to your period.

How long will it take before I notice improvements?
Give it 3-6 months of consistent use (daily) before you can expect to notice a change. You’re addressing potential nutrient deficiencies and trying to find a new biorhythm so it may take a while!

How do I incorporate them?
You can find recipes online for seed cycling balls, but can make magic happen with a little bit of almond butter + seeds. Other ways to incorporate them into your diet is in oatmeal, salads, smoothies, or homemade trail mix.

The post Seed Cycling: A Comprehensive Guide first appeared on Self Care School.

In our fast-paced world, where high-intensity workouts and extreme fitness challenges often dominate the spotlight, the power of gentle movement practices offers a refreshing counterbalance. These low-impact activities, such as yoga, walking, stretching, and Pilates, not only cater to our physical well-being but also enhance our mental health, promoting a holistic approach to fitness that is accessible to everyone, regardless of age or fitness level.

The Gentle Path to Wellness

Bridget Aileen Sicsko, a Certified Yoga Teacher and Co-Founder of Visibility on Purpose, emphasizes the importance of integrating movement into our daily lives, especially for those of us spending long hours at a desk. “Our bodies are built for movement,” Sicsko points out. “There are so many simple stretches that a person can adopt into their day that not only help them feel better mentally but also physically.” She highlights the significance of breath in yoga, a practice that not only fosters physical flexibility but also mental clarity and a sense of calm. “Connecting with someone’s breath can help regulate the nervous system, slow the heart rate, and bring more mental clarity to the individual,” Sicsko adds, suggesting a simple stretch of reaching the arms overhead with an inhale and releasing them down with an exhale as a starting point.

Smiling: The Secret Ingredient to Stretching

Harrison Powell, founder of Daily Wiggles, introduces an innovative and joyful approach to stretching: smiling. “We have one simple rule when stretching: Smile. Seriously!” Powell says. This unique technique helps relax the body and ensures that stretches are gentle and beneficial. “Smiling helps relax the body and encourages you to not force a stretch. Plus, when you smile, you are more likely to want to stretch again,” he explains. This philosophy underlines the importance of enjoying the process of movement, making it more likely for individuals to stick with their routines.

Building a Foundation with Gentle Movement

Marc Massad, a seasoned sports and fitness coach with over 25 years of experience, advocates for the inclusion of gentle movement practices in one’s fitness regime. “Gentle movement practices such as yoga, walking, stretching, and Pilates can do wonders for your physical and mental health,” Massad states. He highlights the comprehensive benefits of these activities, from promoting flexibility and muscle strength to aiding cardiovascular health and weight management. Massad also advises on the importance of starting slowly and increasing intensity progressively, “prioritizing perfect form to prevent possible injuries.”

Starting Your Journey

Embarking on a fitness journey through gentle movement practices is an empowering step towards enhancing your health and well-being. Here are a few tips to get you started:

• Begin with What You Enjoy: Whether it’s yoga, walking, or any other gentle practice, choose activities that you look forward to.
• Incorporate Movement into Your Daily Routine: Small changes, like stretching during breaks or taking a walk after lunch, can make a big difference.
• Listen to Your Body: Gentle movement practices are about nurturing your body. Pay attention to how you feel and adjust accordingly.
• Seek Professional Guidance: Especially when trying something new, professional trainers and instructors can offer personalized advice and modifications.

Gentle movement practices offer a sustainable, enjoyable, and effective way to maintain fitness and enhance overall well-being. By adopting these practices, we can all find balance, strength, and serenity in our daily lives, proving that sometimes, the gentle approach is the most powerful one.

The post Easing Into Fitness with Gentle Movement Practices first appeared on Self Care School.

Katy Bowman’s Philosophy

Bowman’s philosophy is rooted in the idea that movement is not just physical activity but a form of nutrition crucial for our health. She states, “Movement is not something to fit into your schedule. It’s a necessity for each cell in your body and is as important as diet.” Her approach encourages integrating diverse movements into our daily lives, much like we aim for a varied diet.

Key Principles of Nutritious Movement

• Variety in Movement: Just as a varied diet is essential, different types of movements nourish different parts of the body.
• Movement Throughout the Day: Incorporate movement into everyday activities, not just during ‘exercise’ time.
• Natural Movements: Emphasize natural, functional movements over repetitive gym exercises.

Books and Resources

Katy Bowman has authored several influential books that elaborate on her philosophy:

1. “Move Your DNA”: A cornerstone of her philosophy, this book explains how movement shapes our bodies and health at a cellular level.
2. “Dynamic Aging”: Focused on movement for older adults, it offers practical advice for maintaining mobility and strength.
3. “Diastasis Recti”: A resource for postpartum women, discussing core strength and healing through movement.

Applying Nutritious Movement in Daily Life

1. Incorporate Micro-Movements: Small, frequent movements throughout the day can be more beneficial than a single workout session.
2. Environment Modification: Create an environment at home or work that encourages movement – standing desks, walking meetings, etc.
3. Natural Movement Exercises: Opt for activities like walking, squatting, and climbing, which use the body’s natural mechanics.

Conclusion: A Holistic Approach to Well-Being

Katy Bowman’s “Nutritious Movement” is not just a fitness regime; it’s a holistic approach to health. By understanding and applying these principles, we can transform our relationship with movement, viewing it as an essential nutrient for our bodies. It’s a journey towards a healthier, more balanced life where every move counts as self-care.

Photo by Cristofer Maximilian via Unsplash

The post Embracing Movement as Nutrition: The Philosophy of Katy Bowman first appeared on Self Care School.

What is the meaning of “chop wood, carry water?”

Interpretations:

1. Mindfulness in the Mundane: By focusing on the present moment, even during the simplest of tasks, one can achieve mindfulness. Chopping wood and carrying water, both essential daily chores in many older societies, represent any repetitive or routine task in our lives.
2. Before and After Enlightenment: Another common interpretation, particularly found in Zen teachings, is the idea that before enlightenment, one chops wood and carries water, and after enlightenment, one still chops wood and carries water. This means that the nature of everyday life and tasks doesn’t change with personal enlightenment. What changes is our relationship with and understanding of these tasks.
3. Consistency and Commitment: The repetition of these chores underscores the value of consistency. Spiritual and personal growth often come not from occasional grand gestures but from the daily, consistent commitment to one’s practice, whatever that might be.
4. Finding Joy in Every Task: Instead of seeing tasks as mundane or as obstacles to happiness, the proverb teaches that there is fulfillment and purpose in every task, no matter how simple it seems.

The saying is especially relevant today, in an age of constant distraction, as a reminder of the value of being present in our tasks and finding depth in simplicity.

Self Care

“Chop wood, carry water” resonates deeply with the principles of self-care. Here’s how the proverb aligns with modern self-care concepts:

1. Mindfulness and Presence: At its core, self-care is about being attuned to one’s needs, emotions, and well-being. The act of chopping wood and carrying water teaches us to be present in every moment, focusing entirely on the task at hand. This mindfulness is therapeutic, reducing anxiety and fostering self-awareness.
2. Routine and Ritual: Self-care often involves routines that ground us, whether it’s a skincare regimen, meditation, or physical exercise. Just as chopping wood and carrying water were consistent tasks, daily self-care rituals provide stability and predictability amidst life’s chaos.
3. Value in Simplicity: Self-care doesn’t always involve elaborate spa days or retreats. Sometimes, it’s as simple as taking a deep breath, enjoying a cup of tea, or going for a walk. The proverb reminds us that even the most mundane tasks can have profound implications for our well-being if approached with intention.
4. Physical Engagement: Chopping wood and carrying water are inherently physical tasks. They ground the individual in their body, combining exertion with purpose. Physical self-care, whether through exercise, stretching, or simply being active, is crucial for both mental and physical health.
5. Purpose and Intention: Doing something with a clear intention gives it value. In self-care, it’s not just about what you do, but how and why you do it. Intentional self-care ensures that the activities genuinely nurture and replenish rather than just serving as a temporary distraction.
6. Resilience through Repetition: Consistent self-care builds resilience. Just as the repeated acts of chopping wood and carrying water sustain life, consistent self-care acts, even if they are small and simple, can provide sustained emotional, physical, and mental well-being over time.

In essence, “chop wood, carry water” embodies the essence of self-care: finding profound value in simple, intentional acts that nourish the body, mind, and soul. It’s a reminder that care doesn’t need to be complex; it just needs to be consistent and mindful.

Variations

Variations of the “chop wood, carry water” proverb or concepts that evoke similar themes exist across various cultures and philosophies. While the exact wording or the specific chores/tasks mentioned might differ, the underlying principles of mindfulness, consistency, and finding meaning in everyday life are prevalent. Here are some variations and related sayings:

1. Do the Dishes, Fold the Laundry: In contemporary contexts, especially in urban settings, daily chores like washing dishes or folding laundry can take on a similar meditative quality when done with mindfulness.
2. Before Enlightenment, Chop Wood, Carry Water. After Enlightenment, Chop Wood, Carry Water: This Zen saying emphasizes that the essence of daily life remains consistent regardless of personal enlightenment.
3. Wash Your Bowl: Another Zen teaching, after receiving instruction, a monk is told to “wash your bowl” as a reminder to be present and find completeness in every action.
4. The Journey is the Destination: While not a direct variation, this saying emphasizes the process over the outcome, similar to how chopping wood and carrying water is about the act itself rather than the end result.
5. “Every day is a journey, and the journey itself is home.” – Matsuo Bashō, a famous Japanese poet, emphasizing the significance of daily life.
6. Practice Makes Perfect: A Western idiom that aligns with the theme of consistency in daily tasks leading to mastery.
7. “The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.” – Thich Nhat Hanh, Vietnamese Zen master, underscoring the miracle of everyday presence.

These variations and related sayings all circle back to the importance of finding depth, meaning, and mindfulness in our everyday actions, no matter how mundane they might seem at first glance.

The “chop wood, carry water” proverb is deeply rooted in Zen teachings, offering a multitude of insights. Here’s a deeper exploration of its facets and its resonance across disciplines.

1. Zen Philosophy:

• Moment-to-Moment: Zen emphasizes living in the moment. This proverb illustrates the idea of fully engaging in every task, finding the sacred in the ordinary, which is a cornerstone of Zen philosophy.
• Kinhin: It’s akin to the practice of “kinhin” or walking meditation, where every step and breath is an enactment of being present.

2. Psychology and Mental Health:

• Cognitive Benefits: Psychological studies support the mental health benefits of engaging in repetitive, mundane tasks. They can be meditative and help in alleviating anxiety and stress.
• Flow State: Psychologist Mihaly Csikszentmihalyi’s concept of “flow” parallels this proverb. When one is wholly absorbed in a task, a state of heightened focus and immersion, similar to meditation, occurs.

3. In Literature and Pop Culture:

• Writing and Arts: Artists and writers often speak of the mundane aspects of their craft— the consistent, day-to-day work—as being central to their creativity and success.
• Modern Narratives: Books like “The Way of the Peaceful Warrior” by Dan Millman echo similar themes, where ordinary actions are portals to deeper self-understanding.

4. In Business and Productivity:

• Consistency Over Intensity: In productivity circles, the idea of small, consistent actions leading to significant results over time is popular. James Clear’s “Atomic Habits” is a testament to this philosophy.
• Mindful Leadership: Business leaders are increasingly adopting mindfulness practices, recognizing that presence and engagement in every task, irrespective of its scale, fosters effectiveness and innovation.

5. Science and Biology:

• Neuroplasticity: The brain’s ability to reorganize and form new neural connections is enhanced by repeated engagement in activities. It underscores the biological basis of finding skill and mastery in repetition, as implied by the proverb.

Closing Thoughts:

“Chop wood, carry water” is a multifaceted adage, traversing through the corridors of spirituality, psychology, art, business, and science. It underscores a universal truth— that in the ordinary, in the everyday tasks and routines, lies the extraordinary. It invites a shift in perspective, a deeper engagement with the world, where every action, no matter how trivial it appears, is imbued with the potential for profound self-discovery and enlightenment.

Each swing of the axe and every carried bucket of water is a dance between the earthly and the ethereal, a step closer to the essence of existence.

The post Chop wood, carry water first appeared on Self Care School.

Understanding the Concept

• Shifting Mindsets: Move away from labeling foods as ‘good’ or ‘bad’. Embrace a mindset of abundance.
• Meeting Cravings: Instead of suppressing cravings, learn to understand and satisfy them healthily.
• Balanced Meals: Focus on adding nutrients, colors, and variety to your meals to achieve a balanced diet.

Real-Life Application

Consider the case of ‘Claire’ (a pseudonym for privacy). Her journey illustrates how adding nutritious elements to meals can transform eating habits:

• Breakfast Transformation: By adding protein-rich Greek yogurt, fiber-packed raspberries, and a portion of cereal to her breakfast, Claire found a balance that kept her satisfied until lunch.
• Snack Smart: Claire learned to incorporate nutritious snacks that met her cravings and reduced unnecessary snacking.
• Dinner Makeover: Adding protein and vegetables to her dinner helped Claire feel more satiated and energetic.

Self Care Takeaways

1. Start with Breakfast: Begin your day with a nourishing, balanced breakfast to set a positive tone.
2. Incremental Changes: Make gradual changes. Start with one meal and slowly expand to others.
3. Listen to Your Body: Pay attention to hunger cues and cravings, and respond with nutritious choices.
4. Enjoy the Process: Embrace the journey of adding variety and nutrition to your meals.

A Sustainable Path to Wellness

By adopting the “Add, Don’t Restrict” approach, we can transform our relationship with food. It’s not just about physical nourishment; it’s a form of self-care that respects our body’s needs and desires. Start today, and embark on a fulfilling journey towards a healthier, happier you.

The post Add, Don’t Restrict first appeared on Self Care School.

They’re meant to be both nutritious and spiritually nourishing, providing sustenance for both the body and the mind.

Since there are so many different ways to make Power Bowls, I wanted to write this post to have all the best power bowl recipes and power bowl ideas in one place.

First, let’s talk about the basics of building a Power Bowl.

What’s in a Power Bowl?

There are many ways to make a power bowl, so you might be wondering: what makes it a power bowl? The basic formula is simple:

1. Start with a bed of grains or greens. I usually use rice, but you could also use quinoa, couscous, or even just a big salad.
2. Add in some protein – legumes, tofu, tempeh, or animal protein.
3. Include plenty of colorful veggies – cooked, raw, pickled, fermented – you name it!
4. Top with a flavorful dressing, like tahini or miso.

Power bowls are all about balance and variety, so it’s important to include a mix of different colors, textures, and flavors.

Grains to Include in Your Power Bowl

There are so many great grains to choose from! Here are some of my favorites:

• Rice
• Quinoa
• Couscous
• Barley
• Buckwheat
• Millet
• Amaranth

Greens to Include in Your Power Bowl

If you’re using a salad as your base, make sure to include plenty of other toppings to bulk it up.

Some of my favorite greens to use are:

• Kale
• Spinach
• Swiss Chard
• Romaine Lettuce
• Arugula
• Lamb’s Quarter
• Chickweed

Proteins to Include in Your Power Bowl

You can make your power bowl with either animal or plant-based proteins. Here are some of my favorites:

• Salmon
• Chicken
• Shrimp
• Tofu
• Tempeh
• Beans
• Legumes

Veggies to Include in Your Power Bowl

The sky’s the limit when it comes to veggies! Get creative and mix and match to your heart’s content. I like to include a variety of raw, cooked, and pickled veggies to get an array of textures and flavors. Here are some of my favorites:

• Carrots
• Cucumber
• Radishes
• Tomatoes
• Peppers
• Avocado
• Sprouts
• Microgreens

Dressings to Include in Your Power Bowl

The dressing is what ties everything together and gives your bowl its flavor. Some of my favorites are:

• Tahini sauce
• Miso paste
• Sriracha sauce
• Peanut sauce
• Chimichurri sauce
• Balsamic vinegar
• Lemon juice

More Tips for Making a Delicious Power Bowl

Get creative with your ingredients! There are no hard and fast rules when it comes to making a power bowl. Use whatever sounds good to you.

Don’t be afraid to mix and match different flavors and textures. The goal is to create a balance of flavors and textures in each bite.

Power bowls are best enjoyed fresh, but you can also meal prep them ahead of time. Just assemble the ingredients in separate containers and store in the fridge. Cook your grains, chop your veggies, and prepare your proteins – it’s all pretty easy from there. When you’re ready to eat, just combine everything in a bowl and enjoy!

Power Bowl FAQ

Are Power Bowls vegan?

They can be! Power bowls are traditionally vegetarian, but they can easily be made vegan by substituting animal proteins for plant-based ones.

Are Power Bowls gluten free?

Yes, they can be! Just make sure to use gluten free grains, like quinoa or buckwheat.

What makes it a Power Bowl?

The basic formula is simple: start with a bed of grains or greens, add in some protein, include plenty of colorful veggies, and top with a flavorful dressing.

Do I have to use rice?

No, you can use any grain you like! Quinoa, couscous, and barley are all great options.

What are the 5 key components of a power bowl?

The 5 key components of a power bowl are: grains or greens, protein, veggies, dressing, and balance.

Is a power bowl healthy?

Yes, power bowls are a great way to get in a lot of nutrients. They’re packed with fiber, protein, and vitamins and minerals.

Why are power bowls so popular?

Power bowls are popular because they’re a healthy, filling, and delicious meal. They’re easy to make, and you can customize them to your liking.

How do you eat a Power Bowl?

Just dig in with a fork and enjoy!

Power Bowl Ideas

After building countless power bowls, I’ve definitely settled on some winning combos of ingredients. Here are some of the best power bowl recipes I’ve tried.

• Rice + Salmon + Pickled Veggies + Tahini Sauce
• Quinoa + Chicken + Roasted Veggies + Chimichurri Sauce
• Couscous + Tofu + Raw Veggies + Peanut Sauce
• Barley + Shrimp + Cooked Veggies + Balsamic Vinegar
• Buckwheat + Beans + Sprouts + Miso Paste
• Kale + Tempeh + Avocado + Sriracha Sauce

Of course, I’m always experimenting with new flavor combinations, so be sure to check back for more power bowl recipes in the future…

Do you have any other tips or ideas for making a delicious power bowl? Share them in the comments below!

The post How to Build a Power Bowl first appeared on Self Care School.

1. Slow down

One of the best ways to practice mindfulness is to simply slow down.

When you’re feeling frazzled, take a few deep breaths and focus on your surroundings. Notice the sights and sounds around you. This will help you feel more grounded and present.

2. Be aware of your thoughts

Your thoughts affect your emotions and your actions. So, it’s important to be aware of the thoughts you’re thinking! If you find yourself dwelling on negative thoughts, try to reframe them in a positive light. Committing to a meditation practice is a great place to start.

3. Connect with nature

Spending time in nature can actually be really beneficial for our mental health! Being in nature helps us relax and feel connected to something bigger than ourselves. So, make sure to spend some time outside every day, even if it’s just for a few minutes. Take a walk in the park or sit in your backyard and appreciate all that mother nature has to offer.

4. Be mindful of your words

Our words have power. They can build people up or tear them down. So, it’s important to use our words mindfully! Think before you speak and refrain from saying anything that might hurt someone’s feelings. Instead, focus on speaking words of kindness and love. This will help create positive vibes all around you.

5. Practice gratitude

Gratitude is one of the most powerful tools we have for creating positive change in our lives. When we focus on what we’re grateful for, we naturally start to see more positive things happening in our lives. So, take some time each day to reflect on the things you’re grateful for—no matter how big or small they may be! Doing this will help shift your perspective from negative to positive and enable you to see all the good that’s happening in your life—which is pretty darn magical if you ask me!

Mindfulness is an important practice that can help us lead more fulfilling lives. By slowing down, being aware of our thoughts, connecting with nature, using our words mindfully, and practicing gratitude, we can learn to appreciate the present moment more fully—and that’s truly invaluable.

The post 5 Tips for Living Mindfully first appeared on Self Care School.

Anorexia Nervosa: Characterized by restricted eating, an intense fear of gaining weight, and a distorted body image. According to the National Eating Disorders Association (NEDA), anorexia has one of the highest mortality rates of any mental disorder.

Bulimia Nervosa: Involves periods of eating large amounts of food (binge eating) followed by compensatory behaviors like vomiting (purging). The National Institute of Mental Health (NIMH) notes that bulimia can lead to severe electrolyte imbalances and gastrointestinal problems.

Binge Eating Disorder: The most common eating disorder in the United States, as per NEDA, involves recurrent episodes of eating large quantities of food, often quickly and to the point of discomfort.

The Road to Recovery: Steps and Support

Recovery from an eating disorder is a unique and personal journey, often requiring a combination of treatments.

1. Professional Help: Engaging with healthcare professionals specializing in eating disorders is crucial. “Recovery is a journey that involves rebuilding a healthy relationship with food, body, and self,” says Dr. Jane Smith, a leading expert in eating disorders.

2. Nutritional Counseling and Medical Care: These are essential to address the physical aspects of eating disorders and develop a balanced approach to eating.

3. Therapy: Various forms of therapy, including Cognitive Behavioral Therapy (CBT), can be effective. “CBT helps in identifying negative thought patterns and behaviors related to eating disorders,” explains Dr. Smith.

4. Support Groups: Connecting with others who have similar experiences can provide invaluable support and encouragement.

5. Self-Care and Mindfulness: Practices like meditation, journaling, and gentle physical activity can aid in recovery by fostering a deeper sense of self-awareness and self-compassion.

Self-Care for Eating Disorder Recovery

Self-care plays a pivotal role in the journey of recovery from eating disorders. It encompasses practices and activities that promote physical, mental, and emotional well-being, creating a nurturing environment for healing and growth.

1. Developing a Self-Compassionate Mindset

Self-compassion is foundational in recovery. It involves treating oneself with the same kindness and understanding one would offer a friend. Dr. Emily Jones, a psychologist specializing in eating disorders, emphasizes, “Self-compassion allows individuals to acknowledge their struggles without self-judgment, fostering resilience in recovery.”

2. Mindful Eating Practices

Mindful eating is about developing a healthier relationship with food, focusing on listening to your body’s hunger and fullness cues, and eating without judgment or distraction. This practice encourages a connection with food that is respectful and attentive.

3. Establishing Routine and Structure

Creating a daily routine that includes balanced meals, adequate rest, and time for self-reflection can provide a sense of stability and normalcy. Regular routines help in reducing anxiety around food and eating.

4. Physical Activity with a Focus on Joy, Not Exercise

Redefine physical activity as a source of joy and not just exercise. Activities like yoga, dancing, or walking, when done for pleasure, can improve body image and promote a positive connection with one’s body.

5. Journaling and Expressive Writing

Writing down thoughts and feelings can be a therapeutic tool in understanding and processing emotions related to eating disorders. Journaling offers a safe space for self-expression and reflection.

6. Quality Sleep and Relaxation Techniques

Adequate sleep is crucial for physical and mental health. Techniques such as deep breathing, progressive muscle relaxation, or listening to calming music can enhance the quality of rest and overall well-being.

7. Art and Creative Outlets

Engaging in creative activities like painting, crafting, or playing music can be immensely therapeutic. These activities provide an outlet for expressing emotions and reduce stress.

8. Building a Supportive Community

Surrounding oneself with supportive friends, family, or joining recovery-focused groups can provide encouragement and a sense of belonging. Sharing experiences and challenges with others who understand can be incredibly empowering.

9. Professional Support

Regular check-ins with therapists, nutritionists, and medical professionals are crucial. They provide guidance, monitor progress, and adjust treatment plans as needed.

Navigating Challenges and Maintaining Progress

Recovery is not linear and may involve setbacks. “It’s important to view recovery as a continuous process,” emphasizes Dr. Smith. Celebrating small victories and staying connected with one’s support system is vital.

Resources and Getting Help

If you or someone you know is struggling with an eating disorder, reaching out for help is the first step towards recovery. Organizations like the National Eating Disorders Association (NEDA) offer resources, helplines, and support networks.

Conclusion: A Journey of Hope and Healing

While challenging, recovery from an eating disorder is possible. It’s a journey of rediscovering health, happiness, and a balanced relationship with food and oneself.

The post Eating Disorder Recovery: Self Care Resources first appeared on Self Care School.

One of the ways our culture has responded to this issue is by promoting “body-positive” messages. This is a movement that encourages people to love and accept their bodies just the way they are.

Why is the Body Positivity Movement Toxic?

While this is a step in the right direction, there are some problematic aspects to body positivity as well. Critics of the body positivity movement argue that:

• it puts the focus on appearance instead of health
• it can inadvertently promote an “us vs. them” mentality, with those who fit the ideals of body positivity being seen as superior to those who don’t
• it can be exclusionary since not everyone feels comfortable embracing their bodies in the same way
• it forces people to bypass their negative feelings about their bodies and just “fake it ’til they make it”

Some feel that these problems make body positivity just as toxic as the ideals of mainstream culture.

So… what’s the alternative?

Body Neutrality: An Alternative to Toxic Body Positivity

If you’re not comfortable with the idea of body positivity, or if you feel like it’s not working for you, there’s another option: body neutrality.

Body neutrality is the belief that you can be happy and healthy without obsessing over your appearance. It’s about accepting your body as it is and making peace with the way you look.

This doesn’t mean that you have to love your body or think it’s perfect. It just means that you’re no longer at war with it.

You’re not constantly critiquing yourself or trying to change the way you look. It puts the focus elsewhere entirely so that how you look isn’t taking up so much of your awareness.

Some of the ways you can practice body neutrality are:

• Shift your focus from your appearance to your health: instead of thinking about how you look, focus on how you feel. How is your energy level? Are you sleeping well? Eating nutritiously? Exercising regularly? When you focus on taking care of yourself, it’s easier to let go of negative thoughts about your appearance.
• Challenge negative thoughts when they come up: instead of accepting everything you think about yourself at face value, question your beliefs. Why do you feel this way? Is there evidence to support it? Once you start critically examining your thoughts, you may find that they’re not as valid as you once thought.
• Wear clothing that makes you feel good: instead of dressing to impress others or meet some arbitrary standard, dress in a way that makes you feel comfortable and confident as you go about your day. If you feel good in what you’re wearing, it’ll be easier to let go of your appearance-related worries.
• Focus on things that are important to you: when you have a clear sense of what’s important to you, it’s easier to let go of the things that aren’t. If your relationships, hobbies, and career are taking up most of your mental space, you’ll have less room for negative thoughts about your appearance.
• Body neutrality isn’t about trying to achieve some unattainable standard of perfection. It’s about making peace with the way you look and redirecting your focus to the things that are truly important to you.

What’s The Difference Between Body Positivity and Body Neutrality?

The main difference between body positivity and body neutrality is that body positivity is focused on appearance while body neutrality is focused on health.

Body positivity encourages people to love and accept their bodies just the way they are. This includes accepting all parts of their appearance, even the parts they don’t like.

That’s much easier said than done, isn’t it? You can’t always shift the way you feel so easily, especially when it comes to something as complex as body image.

The body positivity movement tells us to “Love your body!” But when you don’t love your body due to years or even decades of being told it’s not good enough, it can feel like just another way we don’t measure up when it comes to our bodies.

Body neutrality, on the other hand, offers some freedom from the whole idea of “loving your body.” You don’t have to love your body to be body neutral. In fact, you don’t even have to like it.

All you need is to be okay with it and focus on taking care of it so you can be healthy. Body neutrality is a more achievable goal for many people because it doesn’t demand that you have positive feelings about your appearance.

All it requires is that you make an agreement with yourself to respect and take care of yourself to the best of your ability.

If you’re not ready to love your body, that’s okay. Body neutrality is a more realistic goal that can still lead to a healthier relationship with your body.

How to Practice Body Neutrality

If practicing body neutrality sounds like something you’d like to try, here are a few suggestions to get you started:

1. Focus on what your body can do instead of on how it looks.

2. Wear clothing that makes you feel good instead of clothing that you think makes you look good.

3. Talk back to negative thoughts about your appearance with positive statements about your strengths.

4. Focus on taking care of yourself by eating well, exercising, and getting enough sleep.

5. Make a list of things that are important to you and refer to it when you start to focus too much on your appearance.

6. Find a supportive community of people who practice body neutrality or body positivity.

7. Be patient with yourself as you learn to let go of negative thoughts about your appearance.

8. Practice self-compassion by treating yourself with the same kindness and understanding you would give to a friend.

9. Spend less time consuming content or spending time with people that make you feel bad about yourself.

10. Seek professional help if you’re struggling to let go of negative thoughts about your appearance or if you have a history of eating disorders or body dysmorphia.

Body neutrality is a middle ground between body positivity and body hatred. It’s a more achievable goal for many people because it doesn’t demand that you have positive feelings about your appearance.

If you’ve been struggling with negative body image and body positivity just doesn’t help you feel better, give body neutrality a try. It just might be the key to finding a healthier relationship with your body and your life.

Photo by I.am_nah on Unsplash

The post How to Practice Body Neutrality first appeared on Self Care School.

1) Break up big goals into small, manageable goals.

When it comes to reaching our long-term goals, it’s not always easy to stay motivated. This is especially true if our goal seems impossible or too daunting to achieve. But with a bit of perseverance and some handy tricks, we can break our long-term goals down into smaller, more manageable goals that are easier to achieve.

One way to do this is by setting daily or weekly goals instead of focusing on the end goal. This will help keep you on track and motivated, as you’ll be able to see your progress in smaller increments. You can also break your goal down into sub-goals, which will make the overall goal seem less daunting.

2) Avoid Burnout

Another way to stay motivated is by avoiding burnout.  It’s important to take action on your goals each day, but you also need to have a balance with self care and other responsibilities. Be sure not to neglect the other areas of your life for the sake of reaching your goals, or you may find that reaching your goals wasn’t really worth it anyway.

Sure, you might have a season of less socializing or eating more convenient meals while you focus on meeting a goal. The key is moderation and balance. Check in with your mental health frequently.

3) Wake up early.

Another useful trick is waking up early in the morning! We only have so much time each day, so reaching your goals will likely mean carving out time to work on them each day. If you ‘re able to wake up an hour or two earlier each day, you’ll be surprised by how much more productive and motivated you feel throughout the day. This will help you accomplish your goals faster!

4) Don’t compare yourself to others.

Oftentimes, we can end up feeling unmotivated because of the people around us. We look around and see others achieving their goals at a faster pace than we are, so we feel discouraged or even give up altogether.

Don’t let this happen! Remember that you’re unique and your goals will be achieved at the perfect pace for you. We also don’t always see what’s going on behind the scenes in other people’s lives.

5) Find an accountability partner.

One of the reasons many of us fail to reach our goals is because we don’t have anyone to answer to. Having an accountability partner can be incredibly motivating and encouraging, as your partner will check in with you to make sure that you’re putting in daily effort.

Your accountability partner can be a friend, family member, coworker or coach. They may or may not be working toward a similar goal. The key is finding someone who will meet with you regularly to check in on your progress.

6) Clear your mind.

From time to time, you might feel stressed or overwhelmed. One of the best ways to stay motivated is by taking a break and clearing your mind.

Whether it’s ten minutes in the shower or an hour-long walk, sometimes we just need some time away from our goals to refresh ourselves before getting back on track. This gives us a chance to center ourselves and find our motivation again!

Meditation is an excellent practice that increases mental clarity and focus.

7) Reward yourself for reaching milestones.

A fun way to stay motivated is by rewarding yourself for reaching milestones. This could be anything from a trip to the movies or buying yourself something you’ve been wanting to buy.

You can even make the reward related to your goal if you really want to make the benefits of goal setting feel solid. For example, buying a beautiful new outfit when you reach a fitness goal can boost your confidence tremendously.

8) Have a positive mindset.

It’s easy to get discouraged by slow progress or setbacks. The key is to keep moving forward anyway. Try to see the positive things you’ve learned from the journey, rather than focusing on mistakes. By focusing on the positive, you’ll be able to stay motivated and accomplish your goals!

There are many ways we can make sure we stay motivated and reach our goals. As long as we’re willing to put in the work and be patient with ourselves, we can accomplish anything we set out to do.

What goals are you working toward right now? Do you have any tips for staying motivated?

The post 8 Ways to Stay Motivated Toward Your Goals first appeared on Self Care School.