Did you know that January is Self-Love Month?
I just recently learned this and find it so ironic, and yet still so appropriate, that the month dedicated to self-love is also the month that we typically try to hate ourselves into changing. Every January, we think about all the things we don’t like about ourselves and make resolutions or unrealistic goals about how to dramatically morph ourselves into someone that we love.
Of course, as I’m sure we’ve all experienced, those goals we set don’t ever get achieved (only 9% of Americans actually complete their resolutions! And 43% quit after just 1 month! I’ll share more on why dieting doesn’t work soon), which destroys our self-esteem and leaves us with feelings of shame, hopelessness, and even mild depression.
I don’t know about you, but that sounds like a HORRIBLE way to start off a new year. So why do we keep putting ourselves through it over and over? I say it’s time to break that cycle immediately!
Which brings us back to Self-Love Month. I love that instead of trying to grind our way through lofty goals in January, we can instead focus on the things we already love ourselves, work on trying to love all other parts of ourselves, and practice habits or activities that demonstrate to ourselves that we’re worthy of being loved.
Okay so you might be wondering, “how does this pertain to food?”. As a nutrition coach, I’m SO glad you asked! 😉
When it comes to showing ourselves love, I think it first begins with acts of self-care. We naturally want to take good care of the things and the people we love. That pertains to ourselves as well!
Ultimately, self-care is a form of nourishment. It could be nourishing to our bodies, minds, hearts, or souls, but all acts of self-care nourish us in some way. Nourishing activities (aka self-care activities) could be ones that make our lives easier, manage or reduce stress, provide rest and recovery, bring us joy, allow us to connect with others, flood our body with beneficial nutrients, and so much more.
I might be biased when I say that what and how we eat is the ultimate form of self-love (or for those with toxic relationships with food, it’s unfortunately the opposite). At the very least, it’s the most frequent opportunity you have to show yourself self-love. We have to eat multiple times a day, every day! Why not make those opportunities to practice some self-love, self-care, and nourishment?
Now, of course you’re not going to use every meal or snack time to consciously think about how to use it for self-care, but you can try it out at least once a day! (Again, you have multiple opportunities every day). It doesn’t have to take much effort or planning and can be massively beneficial in improving your mental and physical health, as well as your relationship with yourself and your body.
And here is where I give you:
10 simple, practical ways you can show yourself self-love with food!
Practice mindful eating
Mindful eating is the act of being fully present with your food and paying attention to all aspects of the eating experience, including flavors, textures, and temperatures. Mindful eating ultimately leads to increased satisfaction with food and a stronger connection with one’s hunger and fullness cues. Essentially, mindful eating is like a nurturing, one-on-one experience with yourself and your food. You avoid other distractions, particularly ones that might cause you stress, and get to genuinely enjoy your meal. As a bonus, you eat in a more relaxed state and actually digest your food better too! (read: less bloating, gas, or discomfort afterward)
To get started with mindful eating, first prepare your meal and sit down without any distractions (no TV, phone, laptop, podcasts, books, etc.) Before you start eating, take a few deep, slow breaths. Notice the smells and colors of your food. As you begin eating, notice the flavors, textures, and temperature. Notice how some bites taste or feel different than others. Notice as the food leaves the mouth, goes down the esophagus, and enters the stomach. Think about how the food is nourishing your body. Notice when you begin to feel full or satisfied.
Eat real, whole foods
It simply cannot be disputed that the most nourishing, health-promoting foods are whole foods, or foods in their most natural form. Vegetables and fruits are definitely at the top of that list, but can also include other whole foods too. You only get one body in this life, and the best way to care for it is by flooding it with nutrients from real, whole foods. By eating these fresh, nutrient-dense foods, you’re telling yourself that your body deserves to be taken care of properly.
Eat your fave meal or treat
This might seem contradictory to the last tip, because some people’s favorite meal or treat might NOT include real, whole foods. And that’s ok! I mentioned earlier that self-care can be something that nourishes our heart or soul, not just our body! I always tell my clients that there are foods that nourish our bodies (real, whole foods) and there are foods that nourish our souls (treats, fun foods, foods that bring fond memories), and there is always room for both in a healthy diet.
Sometimes self-love looks like a big, hearty salad, and sometimes it looks like a cookie (or 2!) Ask yourself what form of love you need at that moment.
Cook for yourself
Think about how you feel whenever someone else cooks a nice meal for you. It makes you feel really special, loved, or grateful, doesn’t it? Cooking a nice meal for yourself is the exact same! Taking the time and energy to cook yourself a nourishing meal is the ultimate form of self love. Pick a recipe you love and maybe find a new, exciting one. Make sure you have time to cook without rushing or stressing about needing to do something else. Put on your favorite podcast or music, and recognize that you’re sending loving energy back your way!
Prioritize hydration
Hydration is an often overlooked form of wellness and self-care. Adequate hydration is crucial for nearly every organ and bodily function, and those things can suffer with even mild dehydration. When you’re well hydrated, your sleep, mood, energy, and even brain function will all improve.
My favorite ways to prioritize hydration? Buy a cute new reusable bottle that will get you excited about using it (which means drinking more water). Begin your day with a BIG glass of water (bonus if you squeeze some lemon or add a pinch of mineral salt first). Keep a pitcher of water with fruits or veggies like cucumbers, berries, oranges, lemon, or mint in your fridge. Drink herbal or green tea (hot or cold) throughout the day (make sure to avoid caffeinated teas after late afternoon)
Honor what you’re craving
Oftentimes when we have a craving for something we deem “unhealthy” or “bad”, we try to squash or ignore it. We try to distract ourselves with healthier foods, which doesn’t actually ever get rid of the craving. That can quickly turn into overeating or binging, which leads to feelings of guilt, shame, or anger at ourselves. We start to lose faith or trust in ourselves.
Instead, if you just eat the food you’re craving right away (and even better, practice mindful eating while you eat it), you’ll be demonstrating trust and loyalty to yourself. You can eat and enjoy that food, feel completely satisfied right away, and get on with your day! Going to back to tip #3, if you’re really craving a cookie, maybe the form of love you need right now is to eat a freakin’ cookie! So honor your body and enjoy the hell out of that cookie.
Prep food ahead of time
This goes back to cooking for yourself, or taking the time and energy to prepare a nourishing meal for yourself, with an additional bonus: you’re reducing stress and giving energy and time back to your future self. Taking some time to prepare a meal, snack, or even dessert ahead of time means less prep work for you in the future. You’re nurturing and nourishing yourself by planning ahead for your own needs. It doesn’t have to be complicated: even making a big batch of one dish that can be used for multiple meals throughout a busy work week can go far in the way of self-love.
Try a new food or cuisine
This is essentially about expanding your options and discovering new foods you might fall in love with. Even if you don’t like it, you’ve at least gotten a new experience out of it and learned something new about yourself along the way. For example, I didn’t try Indian for the first time until I was in my mid-20s, and now it’s one of my favorite cuisines! Through my love of Indian food, I’ve learned that I love strong and complex flavors in my food, as well as plenty of spices or sauces (We’re all about Flavortown over here! ifykyk LOL)
Take yourself out to eat
Like taking yourself out on a date. Many of us feel or show love by spending quality time with friends or family, but we often shy away from quality time with ourselves. Now I’ll be honest, I used to feel sad for people eating in a restaurant by themselves and was terrified of going to a movie by myself…until I actually did those things. Now I actually really love going to a movie on my own, sitting in a coffee shop by myself, exploring a new city on my own, and especially getting myself a nice little meal or treat that I can enjoy with my own company. Schedule a solo date in your calendar and take yourself out on a date that you KNOW you’ll love.
Have a meal with a friend
On the flip side, enjoying a nice meal with a friend can equally be a form of self-love/self-care! As humans, we need social connection, and one of the things I love about food is how it brings people together. We are all worthy of and deserve good quality friendships and relationships. One of the best ways to nurture those relationships is by having a meal together, communicating, and enjoying each other’s company. You can make this happen by either scheduling a dinner out with your girlfriend(s) or having them over for takeout or a home cooked meal. OR my personal favorite: pick out a fun recipe with your friend(s) and cook it together!
And there you have it: 10 ways you can show yourself love and care with food! I hope you utilize these tips, not just in Self-Love month but all year round!
Which of these are you most excited to try?