Nourish & Nurture: Restoring Balance Through Mindful Eating and Self-Care

Upon reflection at the end of the year you might realize that your whole system is off-balance, leading to poor mental health, elevated levels of stress, strained social relationships, sleep disturbances, and changes in eating patterns. This December I encourage you to take some time to nourish and nurture your system through mindful eating and self-care practices.

Why nourishment is more than food

Nourishment doesn't just come in the form of nutrients found in foods – you can find nourishment through setting and maintaining effective boundaries, taking a break when needed and getting rest, moving your body, and connecting with nature and something bigger than you. Anything that brings you happiness, relaxation, a reprieve, joy, satisfaction or contentment, or makes you feel more free and settled can be considered nourishment.

How stress impacts digestion and eating patterns

Stress impacts more than your mood – it can have an inpact on your digestion and eating pattens. When stressed, some people turn to food to feel better while others find it difficult to work up an appetite. Stress activites the body's fight-or-flight response which causes cortisol and adrenaline to flood the body, preparing us to make a quick decision. During this time, digestion and relaxation take a back seat so that we can preform optimally and protect ourselves in the face of danger. Stress can impact digestion in many ways including:

• bloating and cramping

• constipation and diarrhea

• indigestion

• nausea

Source: United Digestion

Stress can lead to a disruption in normal eating patterns, leading people to consume foods with a high-fat and/or sugar content. This is typically represented by "comfort foods" such as fast food, sweets and candy, sugary drinks, and other calorically-dense foods. These comfort foods are used to self-medicate, often leading to overeating. This is the pattern typically seen with chronic stress. Acute stress, on the other hand, often leads to a reduction in appetite. As previously stated, this is due to your body preparing you to act quickly when faced with immediate danger.

Sources: National Institutes of Health; American Psychiatric Association

Managing stress through healthy coping mechanisms, such as exercise, mindfulness, or therapy, can help mitigate its negative effects on digestion and eating patterns. Recognizing these impacts is the first step towards maintaining a balanced diet and healthy digestive function.

Simple grounding rituals around food

Incorporating grounding rituation into your eating habits can serve as an effective way to manage stress and enhance your relationship with food. These rituals can help create a more mindful eating experience, allowing for better digestion and healthier eating patterns. here are some simple rituals to consider:

• Engage in a few deep breaths before starting your meal to center yourself and reduce anxiety.

• Take a moment to appreciate the food and the effort that went into its preparation, which can foster a positive mindset.

• When you are eating, practice mindfulness as you take each bite: is the food hot or cold? Sweet or spicy? What flavors can you taste? Do you enjoy the meal or not? Is it a hard or soft food? Crunch or chewy? What sounds do you hear when you eat?

• Tune into your body and notice any physical sensations you feel while eating. Does your body feel warm? Cold? Nauseous? Are you still hungry? Full? Does your stomach hurt?

• Avoid watching TV or engaging in anything stimulating while you're eating. When you're distracted it is more likely that you will eat too much or eat too quickly without realizing it.

• Put your fork down between bites. Slow down and chew your food thoroughly before swallowing.

  
  

  By integrating these grounding rituals into your eating habits, you can create a more positive and nourishing experience that counters the negative impacts of stress on digestion and eating patterns

3 cozy vegan recipes

Warm up your kitchen and your heart with these delightful cozy vegan recipes. Perfect for chilly evenings or whenever you crave comfort food, these dishes are not only nourishing but also bursting with flavor. There's something here for everyone to enjoy.

Vegan Garlic Potato Soup

Servings: 4

Total Time: 35 minutes

Ingredients

• 1 tbsp olive oil (or vegan butter)

• 1 medium onion, diced

• 6-8 garlic cloves, minced (use more if you want it garlicky)

• 4 large potatoes, peeled + diced (Yukon or Russet work best)

• 4 cups vegetable broth

• 1 cup unsweetened plant milk or 1/2 cup canned coconut milk for extra creaminess

• 1 tsp onion powder

• 1/2 tsp smoked paprika (for extra flavor)

• Salt + pepper, to taste

• Fresh parsley or green onions, for toppings

Instructions

1. Sauté aromatics

Heat olive oil (or butter) in a large pot over medium heat. Add onions and cook until soft (about 3-4 minutes). Add garlic and cook 1 more minute until fragrant.

2. Add potatoes + veggies

   Stir in the diced potatoes and spices. Cook for 2-3 minutes.

3. Add broth + simmer

   Pour in vegetable broth. Bring to a voil, then reduce heat and simmer 15-18 minutes, or until potatoes are tender.

4. Make it creamy

   Stir in plant milk or coconut milk. Use an immersion blender or regular blender to blend the soup until smooth _ or leave a few chunks for texture. If using a regular blender, work in batches and be careful with hot liquids.

5. Taste + adjust

Add salt, pepper, and nutritional yeast (if using). Thin with extra broth if you want it less thick.

Chickpea and Sweet Potato Curry with Spinach

Servings: 4

Time: 30-35 minutes

Ingredients

• 1 tbsp olive or coconut oil

• 1 yellow onion, dived

• 3-4 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 2 medium sweet potatoes, peeled + cubed

• 1 can (15 oz) chickpeas, drained + rinsed

• 1 can (14 oz) diced tomatoes

• 1 can (14 oz) coconut milk

• 1-2 cups vegetable broth (use two cups if you want it soupier)

• 4-6 cups fresh spinach

• 1 tbsp curry powder

• 1 tsp tumeric

• 1 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp cayenne (optional)

• 1/2 chili flakes (optional)

• 1-1.5 tsp salt, to taste

• Black pepper, to taste

• Juice of 1/2 lime

Instructions

1. Sauté your aromatics

   In a large pot, heat oil over medium. Add onion and cook 3-4 minutes until soft. Add garlic + ginger and cook 1 minute.

2. Toast the spices

   Stir in the curry powder, tumeric, cumin, smoked paprika, and chili flakes or cayenne (if using). Let them toaste for 30 seconds to deepen the flavor.

3. Add sweet potatoes

   Add the cubed sweet potatoes and stir until they're coated in the spices.

4. Pour in the liquids

   Add diced tomatoes, coconut milk, and vegetable broth. Bring to a simmer and cook 15-20 minutes, or until the sweet potatoes are mostly tender.

5. Add chickpeas

   Stir in chickpeas and simmer another 5 minutes.

6. Add spinach

   Add spinach in big handfuls, stirring as it wilts. Cook 2-3 minutes until fully softened and mixed in.

7. Finish

   Season with salt, pepper, and lime juice. Taste and adjust – lime brightens the whole dish. Serve with jasmine or basmati rice, quinor, warm naan or pita.

Vegan Lasagna

Servings: 6-8

Time: 1 hour

Ingredients

Tofu Ricotta

• 1 block firm tofy, pressed 10-15 minutes

• 2 tbsp lemon juice

• 2 tbsp nutritional yeast

• 1-2 cloves garlic, minced

• 1 tsp salt

• 1/2 tsp black pepper

• 1 tsp Italian seasoning

Cashew Cheese Sauce

• 1 cup raw cashews, soaked in hot water 20 minutes

• 1.5 cups unsweetened plant milk

• 2 tbsp nutritional yeast

• 1 tbsp lemon juice

• 1 tsp salt

• 1 clove garlic

• 1/2 tsp onion powder

• 1 cup vegan shredded mozzarella (stirred after blending)

Sauce + Layers

• 1 jar (24 oz) marinara sauce

• 2-3 cloves garlic, minced

• 1 tbsp olive oil

• Salt + papper

• 1 box lasagna noodles (oven ready)

• 2-3 cups vegan shredded mozzarella (for layering)

  
  

Instructions

1. Make the tofu ricotta

   Crumble tofu into a blender or food processor. Add lemon juice, nutritional yeast, garlic, salt, pepper, and Italian seasoning. Combine until it's fluffy and ricotta-like. Taste and adjust seasoning.

2. Make the cashew cheese sauce

   Drain soaked chashews. Blend cashews, plant milk, nutritional yeast, lemon juice, garlic, salt, onion powder until smooth. Transfer to a bowl or pot and stir in 1 cup vegan mozzarella. Let it sit to thicken slightly.

3. Prep the marinara

   Sauté garlic in olice oil (1 minute). Add marinara, salt, and pepper. Simmer 3-5 minutes. (You can also use the marinara straight from the jar).

4. Assemble the lasagna

   In a 9x13 baking dish:

   1. Thin layer of marinara

   2. Noodles

   3. Marinara

   4. Half tofu ricotta

   5. Noodles

   6. Marinara

   7. Big drizzle of cashew cheese sauce

   8. Mozzarella

   9. Repeat layers.

5. Bake lasagna

   Cover with foil (tent so cheese doesn't stick. Bake 30 minutes at 375ºF. Uncover and bake 10-15 minutes until bubbling. Let it sit for 10 minutes before slicing.

Embracing mindful eating and self-care is essential for achieving a balanced and fulfilling life. By being present with our meals and prioritizing self-nurturing practices, we can ehnance our overall well-being. As you embark on this journey, remember that each meal is an opportunity to connect with your body and mind, fostering a healthier relationsihp with food. Together let's cultivate a lifestyle that celebrates nourishment and self-love.

Reflection prompts for end of year balance

• How do I define balance in my life, and what steps can I take to achieve it this month?

• In what ways can I set boundaries to protect my energy and focus on self-care?

• What are the foods that make me feel most energized and nourished?

Reflection is essential for growth. It encourages you to pause and explore your thoughts and feelings, leading to a better understanding of yourself and the journey you are on. Engaging with these prompts helps clarify your goals, celebrate successes, and identify challenges to address moving forward.

As the year ends, take time to reflect on your experiences to enhance your personal journey. Celebrate achievements and identify growth areas for a balanced life. Set future goals to bourish and nurture your body, mind, and spirit. To manage daily stress, consider mindfulness, prayer, or exercise for calm and clarity. Nourishment includes the quality of food; focus on whole, nutrient-dense options for better mental clarity and emotional stability. Practice mindful eating to savor each meal. Remember, the path to well-being is ongoing, and each step brings you closer to balance.

Part of the content in this post was with help from artificial intelligence. It is recommended that readers verify the information and consult with experts as needed. The author and blog owner are not responsible for the correctness of AI-generated content.