July Self-Care Challenge
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@SaraKim17 Thanks!!0
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MadisonMolly2017 wrote: »I’ve been trying to figure out how to listen to podcasts on my phone!!
I recommend The MIND Diet by Morris.
Hope you figure out the podcast thing! I have some books and talks I listen to via Audible on my phone.
Have you tried following the MIND diet principles/recipes - and have you noticed any positive cognitive type changes?1 -
I had to do a couple of extra hours of work on Friday, and put them down as time in lieu. I don't usually work Fridays.
I decided I'm going to leave work early this Thursday. I'll be looking forward to that all week.
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July 7- My sister taught me to knit tonight; i have never knitted in my life. My daughter learned in school when she was in second grade. My sister taught herself to knit. For one hour, I concentrated and tried and tried again. I ordered my own needles which will come soon. I love learning new things. For Christmas, every one will hopefully get their own knitted washcloth as a gift.
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17 km run with my running club this morning.
Well done, Julie! Knitting is fun.
Here's the OP list of ideas again in case anyone needs any ideas at this stage.
*try a new recipe
*say no to something without feeling guilty / realize the benefits of saying no to some things
*declutter your wardrobe / donate some items of clothing that you haven't worn or no longer fit
*get up out of your office chair and go for a walk (outdoors if possible!)
*start a puzzle
*tell yourself a body positive affirmation such as "I love _______ about my body because it makes me feel special & unique."
*go for a bike ride to nowhere in particular, just for fun! Not to get your Fitbit number up, but just because you feel like it.
*clean up your work area / desk
*unplug for a few hours and enjoy a cup of tea and a book
*buy a drugstore face-mask and a fun nail polish and have a DIY pampering session
*watch a TEDtalk about something you're interested in, or something you'd like to learn more about
*diffuse some uplifting essential oils
Tonight I'm trying macadamia oil in cooking for the first time.
OH is doing roast chicken, and I thought I'd do baby Brussels sprouts with bacon, some macadamia oil, and walnuts.1 -
allison8668 wrote: »Have you tried following the MIND diet principles/recipes - and have you noticed any positive cognitive type changes?
I’ve done almost all of them for awhile! I see it more as Preventative for the future - and mostly just good guidelines - and have used them to improve my meals!
I eat berries every morning. I eat two servings whole grains at breakfast. I eat 1-2 other serving of starches a day.
I eat leafy greens each day now at lunch along with other vegetables. I use olive oil or olives.. I now limit cheese to 1-2 times a week (1 oz each time) where before I ate a little each day.
I eat a fair amount (measured) of nut butter (breakfast) and nuts, usually later in the day or just before bed.
I eat fish at least once a week. Poultry 2-5 times a week. Red meat incl pork < 4X a week.
In the past week, I’ve eaten beans each day at lunch thanks to another MFP challenge!!
I don’t eat pastries, sweets, fried foods, butter, & alcohol.
The MIND diet has helped me improve the quality of what I eat over time.
Currently, I’m focusing on increasing the number of cruciferous vegetables!2 -
MadisonMolly2017 wrote: »allison8668 wrote: »Have you tried following the MIND diet principles/recipes - and have you noticed any positive cognitive type changes?
I’ve done almost all of them for awhile! I see it more as Preventative for the future - and mostly just good guidelines - and have used them to improve my meals!
I eat berries every morning. I eat two servings whole grains at breakfast. I eat 1-2 other serving of starches a day.
I eat leafy greens each day now at lunch along with other vegetables. I use olive oil or olives.. I now limit cheese to 1-2 times a week (1 oz each time) where before I ate a little each day.
I eat a fair amount (measured) of nut butter (breakfast) and nuts, usually later in the day or just before bed.
I eat fish at least once a week. Poultry 2-5 times a week. Red meat incl pork < 4X a week.
In the past week, I’ve eaten beans each day at lunch thanks to another MFP challenge!!
I don’t eat pastries, sweets, fried foods, butter, & alcohol.
The MIND diet has helped me improve the quality of what I eat over time.
Currently, I’m focusing on increasing the number of cruciferous vegetables!
This is awesome! I need to read up on the MIND diet and try a few of these things. (Off to Google...)1 -
@MadisonMolly2017 Wow - sounds like a healthy diet! For cruciferous veggies - I started buying riced cauliflower and broccoli. Really good. I made a fried rice type bowl the other day with the cauliflower and add ins. Then I put it in my giant Pusheen rice bowl and ate it with the chopsticks. Pusheen is so cute
That's good though, to try preventative measures. My mom and her mom both had dementia. I'm struggling with trying to convince myself that it doesn't necessarily run in families. Because some times I just think about when I get older and get dementia ... I don't want it to be a self fulfilling prophecy. I think I too will take a look at the book - Thanks !2 -
@Orphia Thanks for your list. I love reading about new ideas I can easily do.
I do love TED Talks, diffusing oils and everything else on your list!1 -
@allison8668 Your recipe sounds delicious, and I just bought a cauliflower!! Thank you!
I found most of my info online re: The MIND Diet originally. I made a checklist on graph paper for a month or two. Day by day.
When I began, I was eating vegetables but not leafy greens as much. I’m a big salad eater, but messed my former dressings. This week, I’ve had a salad each day. Yay!
I also had to work in the beans, and just recently fixed that one.
Ditto fish.
It just gives you little mini-goals, that I have worked on over time! Note: even if you do 7-9 of the 15, your chances of Alz/Demen drop significantly.
I got the book so I could learn her reasons behind her “rules,” so I could evaluate how important they were to accomplish...
It’s important to note that she is an epidemiologist, not a scientist.
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July 8 self-care
A fun outing & some bookshop browsing!!
Did a grocery shop to restock veggies, fruit, nuts, hummus, Ezekiel bread, milk. Yes, I think of this as possibly the most important self-care I do! I will wash and prep the veggies later today, create salads, and bowl of crudités.
Will also try to “rice” some of my cauliflower in my Food processor!! 😁4 -
just finished my meal prep for the week! knowing that my work week lunches & snacks are taken care is such an awesome feeling!2
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Did my handstand practice in my beautiful new yoga studio (my son's old room). So happy!
Wrote two blog posts!
(The World is Getting Better; and How I Started Running.)2 -
7/8 - Spent a lot of time relaxing outdoors. We have a summer cabin in a wooded area and there's a pool there, too. So I walked around a lot, laid out in the sun, and swam around the pool. I also read some more - and decided that this week I'm going to try to focus on eating SLOWLY.
@MadisonMolly2017 I'd like to know if you were able to rice the cauliflower in the food processor. My husband thought it could be done using the attachment with the little holes - but he said it probably wouldn't be small like the frozen kind - or fresh that the supermarket does.1 -
allison8668 wrote: »7/8 - Spent a lot of time relaxing outdoors. We have a summer cabin in a wooded area and there's a pool there, too. So I walked around a lot, laid out in the sun, and swam around the pool. I also read some more - and decided that this week I'm going to try to focus on eating SLOWLY.
Sounds like a great weekend! 🏊1 -
@SaraKim17 Yes, it totally was a great weekend - love the swimmer emoji ! Wish they had them on the website.2
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July 09
I opted out of going to the annual Stampede Breakfast that our building complex puts on each year. Although I appreciate the effort that the volunteers and the management company put into these events, I preferred to go for a 30 minute walk instead. I came back and ate my mixed oat grains, blueberries and walnuts and felt pretty darn good.
I found this challenge
THIS is exactly what I need! Reading through all the lovely posts was therapeutic and enjoyable. 4 -
July 9
Straightened/reset my art studio in preparation for new adventures!!3 -
Handstand practice.
6 km walk.
Messaged my sister and may visit her for a bit when I take leave next month.
Lunch with Mum and one of her oldest friends.
Organised two photos to enter in an upcoming Art & Photography show.
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MadisonMolly2017 wrote: »July 9
Straightened/reset my art studio in preparation for new adventures!!
I like the sound of that! 2 -
I am going to take a 15 min break at work to get some steps in and walk.6
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July 10th - Today I did something that is long overdue. I deactivated my Facebook and Twitter account. In it's place I will enjoy the beautiful summer weather, walk my dogs and weed my garden.3
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rhondamacleod1958 wrote: »July 10th - Today I did something that is long overdue. I deactivated my Facebook and Twitter account. In it's place I will enjoy the beautiful summer weather, walk my dogs and weed my garden.
Bravo! I do that once in awhile. And then for a week, I feel so liberated. Great idea!1 -
I am going to take a 15 min break at work to get some steps in and walk.
My habit for years has been to arrive at work a good hour early. Mostly to avoid traffic. For the past 4 years I have either started to work, or go online to fill that extra time. At the beginning of June I slapped on my runners one morning, and went for a 15 minute walk. It now extends to 30 - 35 minutes. Extra steps and extra time with my thoughts - all good stuff. I actually look forward to my morning walks.
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I just signed up for my second session of acrylic painting classes. It's every Wed. Night and I lose myself in art for two hours. I will also continue to learn to knit. Love summer time- I'm lazy in bed listening to the birds singing their morning song. I just saw a raccoon coming home from a wild night out. Money cannot buy happiness, that's for sure. Nature is free and our brains are wired to need and enjoy it. Happy Day to you!2
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Had cycling training last night,but skipped it to make dinner in my new snappy chef casserole. I just loved it and the pot roast came out very nice. And i did not feel guilty for skipping training.
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July 10
Watched a fun movie & adult coloring book fun!3 -
MadisonMolly2017 wrote: »July 10
Watched a fun movie & adult coloring book fun!
Hope you don't mind me asking, but what movie and what coloring book?
I colored a bit in my "Positively Inspired" coloring book by Jess Volinski. This is such a beautiful book! I usually use colored pencils, but a friend loaned me her Sharpie markers, so I wanted to try them out. Unfortunately, they bled through the pages; I loved the depth of color though.
I'm still trying to decide if I enjoy coloring. Honestly, I think the answer is "No", but they make such wonderful books now. Last fall I saw an amazing Edgar Allen Poe coloring book.2 -
Yesterday I ate my breakfast and lunch slowly and in a relaxed manner. I took 30 minutes for each. I couldn't finish my breakfast. That was so weird - because I know if I scarfed it down, I would have finished it. I'm seeing a benefit to eating slowly.
Also, yesterday I started making a triple wrap bracelet. I had bought so many beads and threads to make them over a year ago. I made about 6 of them and then stopped. I'm hoping I'll continue today.
@MadisonMolly2017 and @SaraKim17 Thanks for the reminder about adult coloring books. I have a few - but haven't colored in them yet. I like the feeling I get when I'm drawing or coloring (not that I'm good at it.) But it's definitely a different feeling. Now if I can just remember where I put the colored pencils - otherwise gonna have to buy some !2
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