self-care rituals

Simple Ways to Recharge and Reset This Weekend

In this new world of ours, it can feel like weekends don’t really exist anymore. When working from home, it’s hard to define when we are working, when we are parents, and when we are just ourselves. Finding even just five minutes of self-care often seems unattainable, and this constant stress can affect your entire body, causing headaches, aches, pains, and insomnia. But taking time for yourself is essential for your health. At Nutritious Life, we believe unplugging is a priority; so much so that it has its own spot on our to-do lists (for good reason). If you’re struggling with work-life balance, planning a weekend (and we mean both Saturday and Sunday) to unwind or just have fun can be the mental health break you need. To help you decompress, we’re sharing 10 simple ways to recharge and reset so you can (happily) conquer the days ahead. Consciously Indulge Welcome indulgence with open arms by cooking your favorite comfort food or stirring up a sweet cocktail. Rewarding yourself is a form of self-care, and it may even lead to a healthier week ahead. A recent study found that people who associated chocolate cake with celebration lost more weight than those who felt guilty about eating it (we don’t use the word guilt here at NL). A much-deserved treat can put you in a positive mindset, and it’s a pretty tasty way to ring in the weekend. Skip the Schedule Don’t make the mistake of jam-packing your weekend. It will only overwhelm you and lead to burnout. Instead, sleep in to help your body recover from those grueling weekday hours. Getting enough sleep boosts brain function, so prioritizing your zzz’s will set you up for a successful week. Try committing to rest rather than a handful of exhausting activities. Your energized weekday self will thank you for it. Bullet Journal After a long week of staring at screens, pulling out a pen can feel therapeutic. On Saturday morning, release any thoughts into a journal so you can get out any lingering negativity from the week. A great method is bullet journaling which helps you track the past, organize the present, and plan for the future. This type of journaling allows you to record inspirations, reflections, and entries of progress toward your goals leading to better performance. Get Nostalgic Work-heavy weekdays can make us feel disconnected from people and things we love. Nostalgia is a powerful healing tool that can help you find meaning and increase social connectedness. Reconnect by calling an old friend, or dig up objects that spark memories (old photo albums, a high school yearbook, or a family recipe). These purposeful actions will remind you of your passions beyond the every day, helping you attain a more meaningful life. Pamper Yourself Embrace your definition of self-care with a pampering session. While getting a massage may not be in the cards at this moment, there are ways to plan some “me” time. Plan a morning yoga session to release tension, light a candle and soak in a bubble bath, or just relax with a good book. Whatever you choose, plan something special you’ll look forward to all week. It will make your hard work that much more worth it. Declutter This one sounds like work, but it can be really freeing. Organization is a great way to clear your mind and feel in control. Clutter overloads the visual cortex and interferes with its ability to process information, so a quick cleaning session can help you be more productive on Monday (and focus on the weekend fun). Start with something small like your purse, car console, or junk drawer. Enhance the experience by lighting a candle and turning on your favorite playlist. You’ll be surprised how therapeutic it really is. Turn Off the Tech & Get Outdoors We know you’ve heard this, but it’s worth repeating. Turn off your tech. How can you truly enjoy yourself if you’re tethered to work emails or random notifications? Research has shown when people “unplug,” they report feeling fresher and more recharged. Spend your time exploring and appreciating the world around you—go on a hike, garden, paint, swim, or stargaze! Just 10 minutes spent outdoors can improve mood and focus. Give Back Giving back will lead to a more grateful, happy mindset. Just performing an act of kindness is the ultimate mood booster. Volunteer at a local animal shelter, bake treats for your neighbors, or teach a free class on something you love. Even better, it also benefits the well-being of others. You’ll enter the week having gained a new perspective and an uber-positive attitude. Redecorate Amidst the chaos and stress of everyday life, your personal space should offer comfort and happiness. As we’re spending more time at home than ever, we may be in need of a refresh. Something as simple as rearranging the furniture or adding a bouquet of fresh-picked flowers can make you feel more creative or even clever. Studies have shown that rearranging your personal space can help you identify what you truly love, want, or need—offering relief in times of turmoil or heightened stress. Feeling extra adventurous? Try repainting your wall or furniture with a new color. Learn a New Skill If you’re feeling uninspired by the time Friday hits, spend the weekend exploring an exciting new skill. Having a hobby can help you get creative and raise your self-confidence. Pick something that will keep your mind engaged and your body active. Learn how to play an instrument, get creative with cross-stitching, walk around your town taking photos, or get adventurous with something physical like parkour or roller skating!

How to Practice Self-Love Like You Mean It

Have the concept of practicing self-love ever crossed your mind? The concept may seem silly and even a bit self-indulgent at first, especially if you’re constantly doting on everyone else. Why is it that we have such an easy time showing tenderness to our children, partners, and friends, but when it comes to ourselves, it feels foreign? The following self-love techniques are attainable, affordable, and will help foster a positive relationship between you and, well, you. 6 Self-Love Techniques Squash Negative Self-Talk Take note of harmful thought patterns that may be limiting your potential. Think of your inner voice as your inner child—speak to it kindly! Daily affirmations and journaling are great tools to help with this. Prioritize Your Health This means nourishing your body with healthy, energy-boosting foods, making regular time for physical activity (whatever that means to you), getting enough sleep, building white space into your day, and any other actions that support your mental and physical well-being. Set Boundaries Whether at the office, with extended family, or between you and the six hours you spent scrolling on TikTok last night, setting boundaries is a way to maintain healthy relationships and preserve your sanity. (Say, for example, your boss is texting you on the weekend. Boundary-setting would be telling him or her that they can no longer text you outside of normal business hours.) Although setting boundaries can be awkward at first, it’s worth it in the long run. Make Time for Self-Care Self-care is a crucial part of loving yourself. Making time for self-care means that we think we are worthy of love, attention and TLC. Try to set aside time in your schedule to do things that make you happy, even if it’s something as simple as going for a walk or baking a pie. Show Yourself Compassion Ditch the perfection mentality (it’s the enemy of self-love), and realize that you’re human and you’re going to make mistakes. It’s important to get comfortable with that notion and change the way you react to them when they happen. Instead of interpreting mistakes as a sign that you’re a failure, view them as an opportunity to learn and grow. Practice Authenticity Don’t hide the parts of you that are messy and imperfect, embarrassing or shameful. Don’t fear the judgment of others (it says nothing about you and a whole lot about them). The only person you need to please is yourself. So live your life full out. Be unapologetically and authentically you. (Photo: Shutterstock)

Give Yourself the Gift of Self-Love and Care This Season

They say the holidays are the most wonderful time of the year, but sometimes that stretch from Thanksgiving to New Years can feel seriously hectic. Whether you’re a mom scrambling to pick up presents for the kids, or a single 20-something just trying to survive cuffing season, there’s a good chance you may feel depleted come Jan. 1. But here’s the thing: Your needs matter, even during the “giving season.” Here are five simple ways to practice self-care (what Nutritious Life refers to as nurture yourself) during the holidays. Because, well, you deserve it. 5 Simple Ways to Practice Self-Care Say ‘No’ to What Doesn’t Serve You Sometimes the best thing you can do for yourself is to simply say ‘no.’ Whether it’s politely declining that second piece of pie your aunt is pushing on you or skipping a happy hour you have zero interest in attending, tuning in to your needs is a critical component of self-care. TIP: Brainstorm a few phrases you can lean on when you’re looking to opt out of social pressure this season. For example: “Your pie was delicious, but I know my body will feel best if I stick with one slice. Thank you for offering!” Or: “Happy hour sounds awesome, but I’m feeling a bit run down today. I’ll catch the next one when I’m feeling more energized and can really enjoy it!” Gift Yourself Something Special There’s a lot to be said for giving to others, but sometimes it’s extra nice to treat yourself to something special as well. Consider it a warm self-love hug. TIP: Opt for a gift that supports your self-care goals, like working on your mindfulness or upgrading your skincare routine. Here are a few picks we’re loving this year. This 5-Minute Journal that helps you set intentions for the day OneSkin is oh-so-worth the splurge. Use code KERI for 15% off your first purchase. Wake up to coffee shop-worthy turmeric lattes at home with this handheld milk frother that’s easy to use and affordable Get Grateful Every. Single. Day. Research shows that practicing gratitude can improve mental health by prompting us to focus on the positive, per UC Berkeley. While the best benefits follow from expressing gratitude to others, jotting down something you’re grateful for every day can also lead to a more positive outlook on life. TIP: Practice gratitude every day of the holiday season by writing down one or two things for which you are thankful right before bed. Bonus points if you write a letter of gratitude to someone you know, like a coworker, your doorman or the local barista. They’ll feel appreciated and you’ll feel fulfilled knowing you brought them good vibes. Take Shortcuts Yep, you read that right. Sometimes taking a shortcut is the best thing you can do for your mental health. If you’re feeling overwhelmed, know that it’s a-ok to simplify things. TIP: Go ahead and buy a prepared turkey instead of making your own from scratch or send a thank you email (or electronic gratitude note!) instead of a handwritten one. The sentiment is the same and it’ll streamline your to-do list. Commit to One Healthy Habit—All Season Long Ever feel like you need to hit every one of your health goals in order for you to feel like you’re doing enough? Scratch that mentality! So many of us bid our wellness habits farewell until Jan. 1 because we feel like we can’t keep them up over the holidays. News flash: No one has time to hit the gym, meditate and meal prep all while buying gifts, volunteering and hosting family over the holidays. TIP: Instead of ditching it all, commit to one or two health habits that are easy enough to maintain, even on the busiest days of the holiday season. Maybe it’s drinking half of your weight in ounces of water and taking your multivitamin every day. The bottom line: Choose something simple that’ll help you feel nourished—without stressing you out. Give Yourself the Gift of a New Wellness Career Passionate about nutrition and wellness? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income. It’s the perfect way to inspire the next generation of healthier people all across the globe. (Or, you can use the information for your own health journey or to enhance a wellness business you already have.) Request a sneak peek of the Become a Nutrition Coach program and see how you can put your passion for wellness to work. (Images: Shutterstock)

How Lo Bosworth Learned to Cherish Her Mornings

By Karla Walsh With a cozy bed under you and a soft comforter (or weighted blanket!) floating on top, starting your day isn’t always easy. And at least one celeb can relate: Lo Bosworth, founder and CEO of Love Wellness—who you may recognize from MTV’s Laguna Beach and The Hills back in the early 2000s—used to struggle with that “oh just one more minute then I’ll get moving!” feeling, too. That is, until she made a new morning rule: no more hitting the snooze button. “I stopped pressing snooze on my alarm,” she says. “As hard as it can be to get moving when the alarm goes off, it really sets the tone for the day and helps me stress less later.” (ICYMI, Stress Less is one of the Nutritious Life pillars for living a healthy, energized life.) Here’s how she sets herself up for success from the moment that alarm sounds at 7 a.m. until she sits down at her office desk. RELATED: 5-Minute Morning Hacks for Less Stress Throughout the Day 7:00 a.m. Good morning, sunshine. “My alarm goes off. I open my blinds to let some light in. I heard that getting a dose of sunlight first thing in the morning helps boost your mood and vitamin D production.” The journal Environmental Health Perspectives stands behind this smart strategy: Morning sun triggers melatonin production later in the day to allow for sounder sleep that night, reduces PMS symptoms, and decreases the risk for seasonal affective disorder (SAD). 7:15 a.m. Eliminate the clutter. “I roll out of bed after checking a few emails. I’ve really learned that a relaxed morning is the key to setting myself up for the day, so I don’t like to rush if I can help it,” she says. Your move? Delete any emails that don’t require a reply, then try starting the day with one of these wellness lattes in-hand. 7:20 a.m. Plan some face time. Have you ever woken up feeling a bit puffy-eyed? Bosworth has a hack for that. “To help wake my face up and jumpstart lymphatic drainage, I head to the kitchen and grab my ice roller and gua sha from the freezer.” Gua Sha massage, a popular traditional Chinese medicine treatment, involves using a smooth-edged massage tool (such as this jade gua sha board; $18, amazon.com) in strong, upward strokes over skin to release stiff muscles and increase circulation. 7:30 a.m. Java-o-clock. Bosworth begins making her daily coffee, which she enjoys sans sweetener or creamer. “I haven’t always been a coffee drinker, but recently I’ve found I really love a simple cup of black pour-over coffee to start the day,” she says. Since Bosworth has been dabbling in—and loving—intermittent fasting, she enjoys the early energy boost when she’s not eating for a few more hours. RELATED: How to Choose Coffee That’s Good for You and the Planet 7:45 a.m. Time to multi-task. “I usually take my Love Wellness vitamins with my coffee. Metabolove, Sparkle Fiber, and Good Girl Probiotics are the ones I typically start my day with,” she says. This combo is said to improve gut health, which has been linked to everything from your emotions to your immunity. (BTW, here are three other stomach-smart supplements to consider.) 8:00 a.m. Save face. Less is more for Bosworth. She washes her face, then applies Dr. Dennis Gross Stress Rescue Super Serum ($74, sephora.com). Next up is a lightweight moisturizer and her go-to daily SPF: Coola 360° Sun Silk Drops ($46, amazon.com). On top of that, she finishes with a little bit of lightweight makeup. Her faves: Kosas Tinted Face Oil Foundation ($42, sephora.com) Make Up For Ever Ultra HD Microfinishing Loose Powder ($34, amazon.com) It Cosmetics Superhero Elastic Stretch Volumizing Mascara ($25, ulta.com) 8:20 a.m. I do my hair toss. After taking care of her skin, Bosworth styles her hair and selects an outfit to wear at the office. “Some days I work out in the morning before I go to the office, and other days I work out after,” she says. “The days I exercise after, I’ll wear my workout outfit to the office to stay accountable!” (Hot tip: Consider these athleisure looks to follow suit.) 8:30 a.m. Find some fresh air. Bosworth aims to be at work by 9 a.m. “I’m a short walk away, so I’ll pack my tote and head out the door. I love taking the time to walk through the park on my way in,” she says. 9:00 a.m. Go time. “I spend the first 30 minutes at the office catching up on emails I might have missed from the night before,” Bosworth says. “ I save the next 30 minutes for catching up with members on my team.” Meetings (“and lots of them!”) typically fill up the rest of the day, which is why a grounded morning matters all the more.