Self-Care Part 1: Another Side to Nutrition | Self-Care

Self-Care, Nutrition, Wellness, Health, Personal Chef, Dietitian, Nutritionist

Self-Care Part 1

Another Side to Nutrition | Self-Care

There is a whole other side to nutrition . . . yes, eating well is important, but so is self care. Making time to reflect, restore and rebuild is key for your mind as well as your body.

Prolonged amounts of stress and elevated cortisol levels can negatively affect the body potentially leading to decreased immune function, learning and memory issues and well as numerous additional diseases and long-term issues.

We’ll be talking about simple self-care tips that you can incorporate into your daily life:

  1. Meditate, do deep breathing for five minutes, or go for a run or light jog.
  2. Say exactly what you mean; don’t be a people pleaser.
  3. Eat green daily; avoid emotional eating.
  4. Trust your instincts; stop overthinking.
  5. Never speak bad about yourself.
  6. Laugh heartily at least once a day.
  7. Never give up on your dreams.
  8. Learn to say no; don’t be afraid to say yes.
  9. Be kind to yourself; take a break when you need it.
  10. Let go of what you can’t control; journal about it to release.
  11. Stay away from drama & negativity; choose who you spend time with.
  12. Love.

Don’t put it off implementing self-care for the next weekend, specific holiday or new year…it may never be the right time. Start today and be regular; it won’t take long before you begin to see the difference!

It may seem impossible to take time for yourself…it may feel selfish, you many have a long list of tasks to complete, or you may feel as though you failed if you take time for yourself.

None of the above statements are true! Even if you are a caretaker for your children, parents, or someone else…YOU are number one!

Think about it…if you are not functioning at 100% how can you care for others well? You can’t!

If you are not 100% how can you make it through the month, week, day…without being burnt out?

Running yourself ragged is not the answer (I can tell you that first hand)! It can truly lead to a variety of issues that I’ve expressed in my Wellness Journey Blog. If you continue to internalize stress, without a proper relaxation outlet, your body will not respond well and may begin to have reactions such as GI issues, brain fog, mood swings…etc.

I’ve had to schedule breaks into my day, put my work away after a certain time, and block off entire days on my calendar for “me days.”

Making time for yourself is key! Find an activity that you enjoy… something that really helps you to relax and decompress. That can look different for everyone; it may be jogging, weight lifting, yoga, reading, watching a comedy, a bubble bath, or going for a walk. Whatever your destress practice is…make sure you make time for it!

As an entrepreneur…I know it is difficult to put work aside when you go home, but the work life balance is essential for mental clarity as well as long-term heath!

We’ll keep this self-care conversation going over the next few weeks! I’d love to here from all of you as to how you practice self-care on the Wellness Cucina FB page.

Wellness Journey Part 7: A Realization | Reincorporation in Moderation

Personal Chef, Wellness, Nutrition, Diet, Candida, Self-Help, Journey, Food

After doing some further research into candida, and the the process called candida die off…it all began to make sense!

First…what is die off?

When large numbers of yeast and fungal cells are rapidly killed, a die-off occurs and metabolic by-products are released into the body; it is common to experience this side effect known as ‘die off’. The amount of candida cells being killed makes this very different from the regular cell elimination that forms part of the candida’s lifecycle.When these cells die, they release all the noxious substances that they contain, including at least 70 different toxins. This can cause existing Candida overgrowth symptoms to appear to worsen in the short term.

I began putting the pieces together, starting from the incorporation of the probiotic yeast S.boliardii.

A variety of sources and personal accounts state that it may be possible to experience ‘die off’ when taking S. boulardii probiotics. Typically one would start taking the probiotic gradually…once every other day, increase to once a day, and then twice a day for really bad candida overgrowth.

While the symptoms of candida die off can vary person to person, they are typically compared to those of a cold or seasonal allergies. This occurs because the toxic byproducts of candida tend to cause inflammation, which can lead flu-like symptoms, skin breakouts, blocked sinuses, GI distress, sweating & fever, fatigue, headache, dizziness, and brain fog.

These toxins are stressing your liver too, so having a sore abdomen is also possible. It is commonly recommended to take a liver support such as milk thistle when at risk of experiencing ‘die off’ in order to aid efficient toxin breakdown.

So essentially what I was experiencing was flu-like candida die for for the normal 7-10 day period. While I must say it was an absolutely terrible week…it was truly the turning point of my recovery.

As the body beings to rid itself of the candida, one begins to feel an increase in energy, as well as relief from the die off symptoms and any other GI or brain fog related symptoms.

There are other ways to know that you have experienced die off…the stool will have string like contents. I will spare you the visuals, but if you are interested search candida in stool.

Going forward…I will continue to with the supplement regimen I have been following as well as a less strict diet…eliminating gluten (for now) and consuming dairy and sugar in moderation.

Going forward it will be imperative to decrease stress and continue to be in-tune with my body. Making time for self-care, yoga, and activities I enjoy doing as well as being able to create a life-work balance.

Thank you to my best friend Ashley for encouraging me to write about this journey.