10 Ways to Tend to Your Body, Mind, & Spirit During Self-Quarantine #Self-Care

10 Ways to Tend to Your Body, Mind, & Spirit During Self-Quarantine #Self-Care

I hope you all are well and staying safe.  I’ve been laying low myself and have come to a comfortable place with the whole stay-at-home situation.  For a while I was going stir-crazy but that was before I realized the potential for self-work and growth that this time offers.

There are a ton of lists and videos floating around for things you can do during self-quarantine to help the time pass.  I’ve seen them and you’ve probably seen them. However, I don’t want to ask you to go watch Netflix shows for the next few weeks just because you’re staying home.  I love Netflix as much as the next person but I hope to enlighten you with some different ways you can make the most of your time in self-quarantine.

This is a list of some of my favorite things to do during self-quarantine to tend to my body, mind, and spirit.

 

Learn a new skill

Everyone on the interweb is telling you to take up knitting and painting but pick up a skill you like.  I’m personally drawn toward creative projects but skills can also be more educational. You can find TONS of tutorials on YouTube for how to fix broken appliances, construction projects using extra plywood you have laying around, or how to use QuickBooks!  Yes, you can learn skills to improve your financial organization (do your own taxes!), start an online business, even how to code or do data entry. There is a lot of FREE information available, which is what I’d encourage you to utilize first before buying anything; it just requires a little digging–but, hey, you have time, remember?

Dive into self-work

I know I’m not the only one who had a minor (or major) freak out when businesses started shutting down, news reports of people contracting the virus showered TV and online media sites, or when the government released mandates to stay home.  It’s important to be informed but what helped me, and what has helped me for a while now, is turning my fears inside out. After a moment of panic, I try to regain my footing and ask myself why something is freaking me out. Why am I afraid?  

One fear is usually attached to another fear.  So, if you can take yourself down that rabbit hole, you can get to the bottom of things and create new belief systems.  When you engage in self-work, you can use fears as an opportunity to see where you’re unintentionally keeping yourself small or where you’re repeating patterns not serving you.  This is honestly a topic that needs more than one tiny paragraph to do it justice but, if your interest is piqued, I’ll direct you to some of my favorite resources to get your feet wet.

My very accessible 30 Days of Self Discovery Journal Prompts

The Holistic Psychologist YouTube 

To Be Magnetic Shadow

melmakesithappen

Movement

Oh, movement, how I adore you.  In my earliest days of dabbling with self-care, movement was my way to feel good.  Move your body and, naturally, you will flush out stagnant energy and find a new flow.  Contrary to what anyone might tell you, there is no “better” or “worse” form of exercise.  The best kind of exercise is the one you’re going to enjoy doing.  If you don’t have any movement routine at the moment, or if your current one ever feels like a chore, then change it up.  You don’t have to be married to ONE form of movement.

In fact, every form of exercise has its own health and mood-boosting powers.  The reason for that is because when you get movement in, you take your mind off of stressors or anything else going on.  You’re focusing on the activity you’re engaged in, balance, strategy, and potential (i.e. that’s why it’s important to rotate exercises or attempt more advanced movements when they no longer challenge you).  So, I think you’ll follow when I say movement challenges your body and your mind. And that post-workout high you get? I’d say that’s your spirit being lifted.  

Deepen your faith

Do you have a spiritual practice?  Spirituality is our way as humans to explain the happenings of the world and give us purpose.  It is once I developed my sense of spirituality that I was able to see myself as more than just a hamster on a wheel (going nowhere).  If you’ve ever been told, “things just happen” or “that’s just the way it is”, you’ll know that is not at all comforting.  An effective spiritual practice piques thought, proposes reasons for why we go through things in life, and offers possibilities for how to navigate them. 

My sense of spirituality isn’t just tied to religion, churches, and prayer but if that resonates with you then keep at it.  Deepen your practice, read the scriptures, and have discussions. Additionally, I think talking about our beliefs with a community that is open and receptive is one very important component to spirituality.  I have found my like-minded community through podcasts I listen to and online groups on Facebook. Don’t ever feel like you’re an oddball in terms of beliefs–there is a community for everything, you just need to go out there and find it.

Seek out expanding media

This is still bouncing off the topic of spirituality but hear me out.  I think a big influence on our belief system is the media we choose to consume.  The shows you watch and the things you hear are reinforcing certain ideas.  Are those ideas benefiting you?  Many times, we don’t realize how ingrained our belief systems are until something comes forward to question it.

Start by finding a resource that speaks to you in an area that interests you.  This can be a book, a blog, a podcast, a movie, or anything that piques your interest.  Maybe you’re a singer and you’d like to start playing shows live; so, watch some documentaries on singers you admire.  If you’re a woman who wants to travel alone but isn’t sure how, try reading the accounts of other women who have done the same.  Consuming media in this way is a safe method to explore a subject you’re interested in without any commitments.  

sausage potato kale soup

Cook something new

Ohhh yesss.  If you’re typically an eat-out-at-restaurants kind of person then staying home presents an added challenge–but a fun one!  For anyone completely new to cooking at home, my biggest tip is to try recreating a dish that you like ordering out.  Cooking, like movement, is a lot more fun when you’re eating/doing something you like.  

Those who know their way around a mixing bowl (my first kitchen experimentation was through baking before moving into cooking) but don’t often use a grill might want to try cooking something new.  I know cooking can simply be a form of fuel for some and they’re pleased enough with a sandwich but, if we’re talking about learning new skills, it feels really empowering when you can make whatever it is you’re craving with confidence.

Some easy recipes on my blog:

Sweet Potato Cucumber Salad with Curried Tahini Dressing

Fresh Shakshuka for One

Sausage, Potato, & Kale Soup/

Pumpkin Cookies (GF & V) 

Bond with your family / housemates

It might seem really obvious but staying at home provides a great time to bond with your family or housemates.  You all are forced to see each other a little more than usual now and perhaps that has caused some head-butting.  I know it has been a little tense in my house! However, talk it out and reconnect with them.  Express your intentions and open up the channels for communication.  That will make spending isolated time with each other much easier.

Tend to your yard and garden

Those of us who live in a traditional house can use this time to cultivate a visually attractive yard or patio.  Trim any askew tree branches, dedicate a spot of land to create a compost, or re-purpose some fresh branches to grow another plant–a no-cost way to get more plants without buying more.  If you have packets of seeds, then now is the perfect moment to plant flowers, veggies, or other plants to liven up your yard.  

If you’re in an apartment, you can also liven up your space by sweeping the steps, clearing your patio of clutter, and creating a potted plant arrangement.  

diy mustard bath soak recipe melmakesithappen

Relax & Release

Ironically, those of us who have a little more time on our hands might be the most stressed of all!  It’s understandable to feel confused and even scared but holding onto such strong emotions can really weigh on you.  Movement is one way to ease negative emotions out but also including practices that remind you that you are safe. I like taking a walk, drinking some warm tea while sitting outdoors, or singing aloud to my favorite songs.  Let’s also give a special mention to baths because they are so helpful to warm up our muscles and release stored tension in our bodies.

I’ll link to a mustard bath soak that I like to use here: Easy DIY Mustard Bath Soak

Clean-out &clear-out

If you’re staying home, this is the perfect time to sort through any closets, under the bed, or any places of storage.  Years and years will pass where we just keep holding onto clothes that don’t fit us, obsolete paperwork, or knick-knacks that a friend brought back from their Cancun vacation.  I’m not saying you have to get rid of anything but, going through all the corners of your home might reveal some stuff you haven’t looked at in years.  When you create space, you make room for new energy, new products, and new opportunities that better align with who you are today (not the you from 10 years ago that saved that stuff).

Let’s also take a moment to give special mention to clearing out social media, email, and online storage.  I know you’ve probably got tons of accounts you don’t even know you’re following on social media.  Weed them out and you’ll get a feed more customized to what you want.  And, instead of paying for additional storage, make use of free services like Dropbox and Google Drive–just stop clouding them up with assignments from college and photos from high school.  You know who you are.

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To be honest, many of the items on this list aren’t too different from things I enjoy doing on a regular basis.  The only difference now for myself, and probably for many of you, is the amount of time you have on your hands.  Some of these things might not directly seem like they impact your mind, body, and spirit but it’s little actions that add to your overall peace and sense of well-being.

 

 

What I learned from a 21 Day Elimination Diet

What I learned from a 21 Day Elimination Diet

For years, I’ve been hearing that an elimination diet is the only reliable way to discover intolerances.  It would be amazing if we could just KNOW if a food item isn’t well-tolerated.  I mean, there are some companies which offer food-sensitivity testing but for a steep price tag; though, they are not scientifically proven to be accurate.  As for elimination diets, there are established programs created by companies, like Clean Program or Be Well Cleanse.  After lots of research—and to accommodate my needs—I decided to conduct my own elimination diet, loosely based off of established protocols.

Let me begin by breaking down why I decided to do an elimination diet:

  • I felt weighed down, bloated, and lethargic. 
  • My appetite rotated between ravenous and nonexistent.
  • I found myself eating mindlessly or binging at night.
  • The times I would eat based on “hunger” often left me feeling sick afterwards.
  • My digestion was fickle and I was frequently constipated.
  • I was having trouble falling asleep and would struggle to get out of bed in the mornings.
  • My skin was breaking out and my face looked red with inflammation.
  • I felt insecure and uncomfortable in my own body.

When I started my 21 Day Elimination Diet, I had just experienced a painful break up and a whirlwind of stress at work.  It was (what I thought was) the end of a series of challenges and my body showed the stress.  Specifically, I gained a little bit of weight and felt like my digestive system was not functioning well.  Gut health is definitely important so I knew I needed to address this.  Now, I haven’t ever had reason to believe I am intolerant to any foods but I wanted to rule out the possibility of an intolerance.   At the very least, I hoped cleaning up my diet would help me feel back to normal.

Personally, I based my pursuit of an elimination diet off of the Clean Program and read additional materials about how to do your own clean cleanse at home.  Clean has a helpful list of foods to include here and foods to exclude here!  This post is NOT is not in any way sponsored by the program; I just liked that they had a straightforward list of foods to focus on including and excluding for the duration of the cleanse.  I stocked up on my favorite plant-based protein powders: Tone it Up and Nuzest.  Plus, I purchased digestive enzymes and oil of oregano supplements, in addition to my usual probiotic, to aid in cleansing.

Here’s what a general outline of my first week of the elimination diet looked like:

Breakfast smoothie + 1 probiotic + 1 digestive enzyme + 1 oregano oil

Snack (optional)

Lunch meal + 1 digestive enzyme + 1 oregano oil

Snack (optional)

Dinner Smoothie + 1 digestive enzyme + 1 oregano oil

The Clean Program, different than other elimination diets, encourages a breakfast and dinner smoothie so as to lighten the load on the digestive system and encourage “detoxing”.  Of course, I made all smoothies, snacks, and meals with clean-approved foods!  The program also advises to use the period of elimination as a time to identify natural and real hunger cues.  In spite of this, I found myself reaching for snacks because I have been on a 5-meals-a-day structure for a while. 

If you know me, you know I LOVE smoothies but, by the end of this first week, I was over them. 

The trouble with the smoothies was the fact that they were cold.  I am stating the obvious here but they felt really uncomfortable in me energetically (I’m pretty “vata” in Ayurvedic doshas).  As I mentioned previously, I have had digestive issues.  So, the idea of throwing cold and frosty liquids into my stomach made me feel like I was putting out my already measly digestive fire.  Also, cold food—especially at dinnertime—doesn’t give you the feeling of having eaten something substantial.  I restrained from snacking afterwards only because I knew the smoothie was meant to be the last meal of the day.

Also, it doesn’t help that I tried to make a savory green smoothie for dinner around Day 6 and it was the biggest, grossest, FAIL.  At that point, I decided I would continue the elimination diet but without doing the breakfast and dinner smoothies.  From that point on, I made some smoothies at breakfast sometimes but, for the most part, I enjoyed actual meals. 

Meanwhile…

I read some boards online where people discussed their tips for short-term elimination diets, like I was doing.  Most said the first few days were tough but, after that, it became easier.  They felt lighter and more energized. #goals  I experienced the contrary result.  Unfortunately, I still felt all of my above noted symptoms of bloat, constipation, lethargy, etc.  Basically, I was crawling by to reach Day 21.  I even received comments from others who said I looked tired and not like myself. 

Admittedly, situations at work were worsening and my emotional well-being was, simply put, sucky.  So, that could have been a factor.  Still, you would think eating good, nutritious food would have demonstrated some positive improvements in my body! 

It was only when a coworker told me I should get my blood levels checked for anemia or maybe up my B vitamins that I realized I hadn’t been taking my supplements!  I stopped any regular vitamins and supplements for the purpose of the elimination diet but maybe that wasn’t a good idea.  The next day, I began taking my b-complex again and within a day I felt some energy come back to me.  Now, that didn’t solve all of my problems, but at least now I wasn’t going to have to walk around each day feeling foggy-headed and weak. 

The re-introduction phase also made me feel better.

I was living off of green vegetable sautés, avocados, and homemade gluten-free tortillas so I was excited to add in some old favorite foods.  You can check out the excluded foods list to see what I eliminated but so far here is what I’ve introduced with no noticeable problems:

  • Peanut Butter – I like Wild Friends or Smuckers Natural Style (no added oils or preservatives)
  • Wheat – I use Alvarado Street Bakery Sprouted Whole Wheat Bread; One Degree Organics Spelt Flour (update: I’m actually gluten-sensitive, I just couldn’t detect it at this time!)
  • Oats – standard whole rolled oats
  • Tomatoes – No issues. I do like to squeeze out the seeds to reduce lectins
  • White Potatoes – I always had difficulty with blood sugar imbalance after eating these so I wasn’t expecting much.  I did, however, cut them into fries and soak them for a few hours to release some of their starch before making them in this poutine recipe. 😀 That seemed to lessen their impact on my blood sugar!  Read more about how I soak potatoes to reduce their starch here!

Food I found potentially problematic:

  • Eggs – They don’t give me any immediate digestive discomfort but I did notice my the skin on my face was a lot redder and had underlying inflammation that wasn’t evident before.  I’m going to limit eating eggs (even more than before) so I can keep an eye on the inflammation issue.
  • Cauliflower – I didn’t eliminate this food during my elimination diet but I did after the first week.  Cruciferous vegetables, while allowed, are very gassy and tough to digest.  I steamed and froze my own cauliflower for use in smoothies and, yet, I would feel extra bloated and uncomfortable after eating.  Roasted or pan-fried cauliflower did not feel much better.  I’m going to gradually work on eating cauliflower as my digestive issues improve.  I figure I will need to eat it well-cooked and in smaller amounts, too.
  • Almond butter/ Almond flour – Again, another food that wasn’t specifically excluded.  Just like cauliflower, I discovered almond products did not sit well with me.  I don’t know if I was overeating either of these but they would make me feel similar to processed food SICK.  In theory, nuts are meant to be eaten in 1oz. or 1/4 cup portions.  So, large amounts of almonds (or any nuts) in one sitting is bound to make me feel weighed down.
  • Coconut – I included coconut on the list for the sake of keeping track.  I’ve eaten coconut in all of its forms but the only one to cause me issues was coconut flour.  Very soon after eating coconut flour something, I would feel my throat tighten up as if it was hard to swallow.  This was prior to my elimination diet and persisted afterwards.  Additionally, after my diet, I would get the same throat tightening, though slightly less intense, with other coconut items like oil, butter, and especially dried shredded coconut.  I don’t notice any other negative effects so I’ll keep eating coconut to hopefully redevelop better tolerance.

So, back to my elimination diet, I think my biggest takeaways were habits more than food intolerances.

I learned that too much of anything can become a bad thing.

This was demonstrated when I was eating two smoothies a day and (my favorite) protein powder just started to feel unwelcome in my body.  I also developed a dislike for cold smoothies and moderate dislike of cold foods.  While I still do crave some cold dishes, I prefer the way warm foods feel in my stomach.  It’s also important to simply change up my food and not overdo it by eating the same thing.

I want to address the tendency of overeating.  When there is delicious food or (my kryptonite) baked goods around, then the temptation to overeat is real.  I am guilty of eating too fast and therefore reaching for more than my body can efficiently digest.  Obviously, I need to train myself to know my limits because eating half of a fresh baked banana bread loaf, or anything in excess, isn’t going to make me feel good.   

The elimination diet also made me super-sensitive to sugar.

Per the Clean guidelines, I cut out added sugar.  The only times I used a “sweetener” was in the form of dates but that wasn’t often.  As I introduced foods, post-elimination diet, I realized how deeply sugar affected me.  The smallest bit of sugar in an afternoon or evening snack ended up keeping me awake later than usual. 

The same goes for caffeine.

Now, I never drink coffee because I already know it will make me jittery as heck.  Though, I’ve previously been okay with other naturally-caffeinated products.  Green tea, for example, used to give me a steady flow of energy without a crash.  Yet, I can definitely feel the micro-crash now and I don’t like it.  Especially because the crash makes me snack-y.  I certainly don’t want to be eating just because caffeine falsely affect my blood sugar/hunger levels. 

Maybe these are feelings that everyone has with caffeine but I feel like it disrupts my rhythm.  Unfortunately, my old fave chocolate can also be problematic.  I have to be careful not to use over a tablespoon of cacao powder or cacao nibs at once.  As well, I need to limit chocolate, so as not to throw off my blood sugar from the caffeine intake. 

Habits vs. Need. 

I don’t recommend anyone go on an elimination diet just to evaluate their relationship with food but it is inevitable.  When my mind would tell me to eat, I would tune in to my body.  Frequently, I used those moments to assess whether my hunger cravings were true or just boredom–or worse, habit.  Most of the time during this cleanse, I didn’t physically need food as much as I thought I did.

My main reason for embarking on the elimination diet in the first place was to tackle my BLOAT.  Was that accomplished?  Unfortunately, no.

So, why am I still experiencing bloat?

  • My guess is: I might have continued eating a food that, unsuspectingly, is causing me digestive distress.  My suspicion tells me nuts and nut butters (because I KNOW I eat a lot of them) and perhaps temperature of food plays a role, too.
  • I may have an imbalanced gut flora (more on this in follow-up post!).  If I lack the proper “good” bacteria in my intestines, then that makes digesting anything a mission. 
  • Lastly, stress.  I don’t want to believe that this could still be playing a role because the stressors are technically over.  It was two solid months of stressors drastically building up but I am no longer exposed to them. (Admittedly, I still think of them, at times).  Still, I know stress can be the root manifestation of many evils such as the weight gain, digestive issues, and skin breakouts that I was experiencing.  Its role is not to be underestimated.

It seems that the combination of issues I’ve been experiencing is a set of problems with no easy solution.  Though, if there is anything I’ve learned from cycle-syncing, it’s that problems don’t surface out of nowhere.  If unaddressed, the symptoms build up over time.  They build and build until they finally become loud, noticeable, and demand attention.  I’m now trying to provide that attention to some deep-rooted problems.

This post was quite an essay.  Honestly, I put off writing it for so long –not just because I was slowly going through reintroduction but—because I didn’t know how to plate all of this information in a useful way.  I couldn’t say, “Hey, I eliminated a food and now I feel better!”  Still, I hope it was of some value or at least encourages you to think about the functionality of your health.  All aspects, not just food, are important and can affect you.

Right now, I don’t have any clear answers.  Though, I want to keep you all informed and involved incase you’re going through something similar.  For this next leg of my journey, I will be revisiting a holistic approach to gain control over my health.  If you feel inclined, please share any thoughts, advice, or stories you have in the comments!  I love hearing what you guys have been through and your perspectives.

Xoxo.