Self-care rituals. The phrase evokes images of spa days, long walks in the park, and afternoon naps. Perhaps even reading a captivating book by the fireplace on a chilly winter morning. But mealtime? How can this be self-care?
OK, maybe because you’re nourishing your body and satisfying its basic needs. It’s the obvious answer, but not quite on point. Clean, simple meals are becoming the new self-care ritual because they do more than feed the body. The process of preparing and consuming them can still the mind, create awareness, and instill a sense of self-worth. Let’s explore the mechanics behind this emerging trend.
Promotes Mindfulness
What is a clean, simple meal for you? While the meaning can vary between individuals, you’re probably thinking about a dish that’s ready in a few minutes. A plate of fresh fruit, nuts, and veggies. Maybe a bowl of Mediterranean minestrone with a side of garlic bread. You could even envision a pre-cooked spinach soufflé you reheat in the microwave.
Whether you shop in a local store or rely on healthy meal delivery, foods like the ones mentioned above can engage your senses. The aromas, the way the food looks on a plate, and the flavors keep you grounded in the moment. Since these meals involve little to no prep, your entire focus shifts. You’re not stressed out about getting to the moment where you sit and enjoy.
Instead, you get to dig right in. Something is calming about savoring a meal and taking a moment to appreciate its presentation on the plate. The effect can be similar to stress reduction techniques, such as deep breathing and meditation. You slow down, taking in what’s before you, while paying attention to the experience your senses are helping create. As a result, your stress levels go down.
Encourages Relaxation
A barking dog. A loud knock on your front door at night. What sounds like a gunshot too close to home. These are all sounds your body reacts to by releasing stress hormones like cortisol.
While your body’s biological response to stress isn’t something you can control, you may not know that diet can play a role as well. Consuming too many processed foods loaded with fats and sugars can lead to inflammation. It’s this inflammation within that ends up triggering the release of stress hormones.
When your body is constantly in “stress mode,” it increases your risk for depression, anxiety, weight gain, high blood pressure, and cognitive issues. Switching to a cleaner diet reduces inflammation within your body. But it can also promote relaxation, which lowers the amount of stress hormones your body releases. The repetitive motions involved in light meal prep, such as stirring and dicing, trigger relaxation. After a busy day, prepping a simple dish calms the nerves.
Creates Nutritional Awareness
Consuming clean, simple meals creates awareness of how your body responds to nutrient-dense foods. Compare how you feel after eating a glazed donut versus an egg white veggie omelet. More than likely, you’re satiated and full of steady energy for hours if you eat the omelet. With the donut, it’s a completely different story.
You might feel the blood sugar rush, plus a general feeling of unease. The mental slowdown starts, and then come the hunger pains long before your next meal. By experiencing the differences between the effects of nutrient-dense and processed foods, you learn that the former is self-care. You reach for the nut mix instead of the chips because you know you’re going to be in a better mood the rest of the day.
Furthermore, you’re going to have the energy you need to tackle the remainder of your to-do list. It could be a quick run outdoors, a work meeting, or picking up the kids from school. By eating clean and simple, you’ll have the mental clarity and physical energy to power through your day. You realize clean, simple meals are the way to take care of yourself before you take care of others.
Instills Self-Worth
Feeding your body good nutrition is an active form of self-care. Unlike getting a massage, you’re not dependent on someone else’s actions. Choosing clean, simple meals means you recognize that maintaining your health is one of your priorities. You’re treating your body with care and not abusing it with food that could lead to adverse effects.
A sense of self-worth can come from external factors, such as praise and recognition. However, if you don’t inherently believe you’re worthy, those external factors won’t be enough. You’ll brush them off, not believing in the positive words others say about you. On the other hand, you could put too much stock into others’ opinions, chasing recognition at the expense of who you are.
Behaviors that prioritize your well-being and a positive inner dialogue cultivate an internal sense of worthiness. These behaviors include nutritious meals. You care for yourself because you don’t see an alternative. When you believe you’re worthy, self-care is a necessity. In turn, those behaviors reinforce and instill internal beliefs that you matter.
Clean, Simple Meals as Self-Care
Taking care of yourself doesn’t have to be extravagant. Yes, spa days are nice and have their place. But everyday behaviors can also turn into self-care rituals.
One of those behaviors is fixing nutrient-dense yet simplistic meals. You have to eat to keep your body and mind going, so why not do it in recognition of this fact? You’ll be reducing stress, raising your nutritional awareness, and reinforcing your self-worth.
