Nourishing Your Body & Mind: Self-Care Practices for Every Mom
by Larissa Krutewicz
My name is Larissa, and I'm the blogger over at Living in Color Blog.
I am delighted to be working with Ingrid & Isabel on their #HealthyEqualsHappy campaign. As a mother of two, self-care is something I've found immense value in. It used to be something I didn't know how to make a priority. However, I've made a few small changes in the past year or so that have helped me so much. I'm going to share these with you in just a few minutes, but I want to make sure you know that you won't always get to all of them. Some days you'll only do one well, and that's okay! The goal is to keep you happy and healthy. If that means focusing on one thing a day, then it's still progress!
Lastly, I wrote these tips with working moms, stay-at-home moms and all moms in between in mind. This means they should work for you no matter your circumstances. I hope they are useful!
Nourishing the Body, Mind, and Soul
Nourish your mind. Start each day with 5 minutes of phone-free time. Think about what you want to accomplish that day... for yourself. No to-do list items allowed. Think about the disposition you want to have today. Put it out into the universe, and watch it happen.
Nourish your body. The best way to have a great day whether you're a working mom or stay at home mom is to have a nourishing breakfast. Overnight oats is one of the easiest breakfasts out there because it takes five minutes to prepare in the evening before bed, and is instantly ready in the morning. No cooking necessary. It's also super easy to eat on the go. I shared my favorite overnight oats recipe below!
Afternoon check-in. Whether you're sitting at a desk, on your way home from a play date, or just finished making lunch for your family, it's likely that you need an afternoon pick-me-up. Sometimes I reach for a coffee, and that does the trick, but typically I find myself wanting more. My body is restless, and I'm already exhausted by 1 PM.
Enter stretches — I love stretching because it wakes you up, allows you to reflect, and centers you. I do 3-4 simple stretches most afternoons and it helps me so much! These are also great to do first thing in the morning. I listed them out below!
Reach for the stars. Extend your arms all the way up and stand tall. Take a deep breath in, then out This gets your endorphins flowing and allows those creative juices to get flowing again too to help you tackle the rest of the day!
Touch your toes. This gets your blood flowing! Hold this pose for one minute, and feel how relaxed your body gets when you're done.
Neck rolls. Roll your neck in one direction, then roll it in the opposite. It is pretty easy and pretty self-explanatory.
This one is so helpful for relieving tension and stress. I immediately feel less tense after doing neck rolls.
Evening relaxation routine. I love to drink hot tea in the evenings. I usually do this after my girls are in bed. I take ten minutes to make my tea and sip it before bed. Chamomile tea before bed has worked wonders for my sleep!
My Nighttime Chamomile Tea
For this all you need is a tea bag and some hot water. (My electric tea kettle is my best friend because I don't have to babysit a stove with boiling water) but any method works! My favorite night time tea is chamomile tea. Traditional Medicinals is a great brand, but any chamomile tea will do! Chamomile is a great anti-inflammatory, has been proven to reduce anxiety, and even treat insomnia. It's such an integral part of my self-care routine!
Reflect. This means try not to scroll before bed looking at everyone else's life. Instead, turn your phone on airplane mode five minutes before bedtime and just lay and think about your day. How did it go? What do you wish you had done different? Did something happen that bothered you? Did something go well? Do you have a good memory from the day? When I practice this sacred five minutes before bed, I find myself getting a better night of sleep. (Even if I will get woken up for a nighttime feeding in an hour or so.) ;)
Peanut Butter Banana Overnight Oats Recipe
WHAT YOU NEED: 1 cup rolled oats, 1 teaspoon maple syrup, 1.5-2 cups plant milk, 1 tablespoon creamy peanut butter, 1 tablespoon chia seeds and/or milled flax, 1 ripe, spotty banana, cinnamon, vanilla extract (optional).
How To Make It:
01. Simply take all of the ingredients and place them in a jar.
02. Stir and cover.
03. Let sit in fridge overnight! That's it!
If you're feeling overwhelmed by this information, don't worry! The best part of all of this is you control what you do each day. Meaning if you don't have time to do all of these things that's okay. I don't get to them every day either. This is all about allowing yourself some moments throughout the day. Because you cannot pour from an empty cup, mama. Thank you so much for reading!