10 Examples to Nourish Yourself and Practice Better Self-care
By
Jaime McFaden
What does it really mean to nourish yourself? Many of us just think about the foods we eat when we think about nourishment. However, it is so much more than that. As a self-care specialist that has worked in the fitness industry for the past decade, I constantly get asked to create meal guides for clients. To tell them what to eat and what not to eat.
Here’s the hard reality: there isn’t a one-size-fits-all. According to the Merriam-Webster definition, NOURISH means: keep (a feeling or belief) in one's mind, typically for a long time.
Provide with the food or other substances necessary for growth, health, and good condition.
At the end of the day what truly matters is making sure we define what WE need to nourish ourselves. For me, it is making sure I have nourished my body with movement, food, rest and self-care. Let’s use the WAVE system to define what it means to nourish ourselves today:
Well-being. What does it mean to you to be nourished? What does nourishing your body mean to you?
Awareness. Bring awareness to where you are RIGHT NOW. In what ways are you currently nourishing yourself? Where could you use more nourishment?
Vision. Create a vision for what your self-care nourishment looks like. Paint the most colorful and detailed picture of what it looks like to be nourished.
Energy. Decide where you can put energy to make this nourishment your reality. What is a baby step you can take today towards that vision?
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Here are examples of what I do to feel nourished:
- I watch as many sunrises as possible. When I see the sunrise it sets the tone for a beautiful day.
- I eat 3 quality meals per day. I intermittently fast which feels good on my gut health. I ensure I plan ahead for the foods I will need to make the meals during the week.
- I take time to unplug each day and turn my phone on “do not disturb” often to keep myself focused and less distracted by notifications and texts.
- Get 7-8 hours of sleep per night. I have a night ritual that has developed over time and when I use this ritual, I sleep better and feel nourished.
- I schedule a massage 1x per month. It is part of my self-care routine and nourishes my tired muscles.
- Movement. I move my body in some way every single day to feel nourished.
- Meditate and journal. This brings me back to myself. Life on the outside is determined by what we are doing and feeling on the inside.
- Have self-compassion and be gentle with myself. I sometimes get hard on myself and have to remind myself to give the same love to myself that I do to my daughter, friends, and family.
- Get in nature. Even on days when I am really busy, taking a 10 min walk around the block makes me feel connected and nourished.
- Plan quality time with loved ones. I often get “busy” and if I don’t schedule a phone call or meet up it might not happen. Social connection is KEY to feeling nourished for me.
Take time today to think about your list. What does it look like for you to feel nourished?
Can you schedule some time to plan out your meals for the week? Where do you need support? How can you love yourself and nourish yourself today, tomorrow, and for the rest of your life? Raising awareness around nourishment is key in our self-care journey.
Have a NOURISHED day xo