Is Self-Care Selfish?

October 23, 2019 · LIFESTYLE

"Self-care" is a popular buzzword these days.

I see bloggers talking about it all the time, and for better or worse, it's increasingly a topic of discussion. A lot of disagreements have stemmed from the idea of self-care and whether or not self-care is actually a selfish, entitled attitude in need of an adjustment. (Think upper-middle class women getting massages and pedicures every week and labeling that "self-care.")

But, like most arguments, this too stems from an unclear understanding of what "self-care" actually means. By definition, self-care is "the practice of taking action to preserve or improve one's own health." And within that definition, six domains of self-care exist to comprise a holistically healthy person, including: physical, emotional, intellectual, spiritual, relational, and professional. So, by definition, self-care is more than just a trendy buzzword - it's a practice that is vital to our health and well-being.

What Self-Care Is NOT

Although self-care is real and 100% necessary for our health, it's important to be careful about how we prioritize it. Yes, we need take care of ourselves based on these six domains, but our care shouldn't stop there. Do what you need to do to do in order to balance out all aspects of your health - absolutely! But if you never go on to check on anyone's needs other than your own, then yes - your version of self-care is selfish.

Because everyone's individual needs are different, it can be hard to clearly define which activities can be considered appropriate "self-care" practice. I think the key is drawing a line between unnecessary luxuries and things/activities that will actually benefit your health.

Now, let it be said that ya girl loves a mani-pedi! I would get one every single week if I could! But alas... we're on a budget. And that's okay! I don't need a pedicure. I want one. Some people may need a massage every week due to health circumstances. I'd love one, but I'm not one of those people. For me, a weekly massage would be a luxury, not self-care.

Whatever you're classifying as self-care should be improving your health and thereby enabling you to be the best you can be for the people around you.

How to Practice Self-Care (Without Spending a Dime!)

I think the term self-care makes certain people cringe because it sounds expensive. But there are TONS of ways to improve your health in each of the six domains without spending a dime. Here's a shortlist of ways to practice self-care for free:

Go for a run or walk
Stretch before bed
Make a healthy meal that tastes good and makes you feel good
Take a warm bath
Read the Bible
Take notes on the sermons you hear in church
Pray
Practice meditation
Write in a journal
Listen to comforting music
Read a good book (or blog!)
Listen to a thought-provoking or inspiring podcast
Go to bed early
Make a schedule for your week
Practice mindfulness
Say "no" when you need to
Practice affirmations
Take time off from social media

The list could go on, but you get the point. Self-care doesn't need to be fancy, expensive, or steal you away for hours at a time. You can care for yourself in the simplest of ways just by knowing your own needs.

Fill Your Cup to Better Serve Others

You can't pour into others from an empty cup. If you're weak in any of the six domains, you will not be properly equipped to help those around you. If you feel like you've been completely deflated and apathetic lately, it could be due to a lack of attention to one of your most basic needs.

When I walk closely with the Lord, read books and listen to podcasts that encourage and challenge me, and nourish myself right, I am a better wife, no question. I take constructive criticism better, I make steps toward improving my attitude, and I actually enjoy doing small, mundane tasks for my husband, simply because I have the energy and motivation to do so when I'm at my best.

It's sort of like the safety demonstration the flight attendants give right before a flight. When the oxygen masks come down, the instruction is, of course, to secure your own mask before helping your child. In this scenario, you need to be strong and clear-minded for the ones who depend on you, and that's why this instruction exists. Self-care is knowing what you need to be the best version of yourself and going after it; in doing so, you're showing up for your loved ones in the best way possible.

The Truth About Fitness Trackers | Day 22 of #30DaysOfBlogging

September 30, 2019 · FEEL-GOOD FITNESS

I used to be an avid user of fitness trackers.

If I was going for a run, I'd use the RunKeeper app to track my miles and pace. If I wanted to know how many calories I was "allowed" to eat, I used MyFitnessPal. Then, Fitbit was invented so I could track all of that data with even more accuracy all in one place.

To be clear, I still wear my Fitbit and use it frequently. But to be honest, I don't recommend that everyone use it - especially if you are not at peace with your body in relationship to food and exercise.

The Benefits of Fitness Trackers

Apps and devices that track food and exercise can be helpful if you have specific goals in mind that have been given the OK from your doctor. If your doctor has recommended you try a specific diet, the MyFitnessPal app is perfect for tracking that. The app has a library full of thousands of foods and even a barcode scanner that makes inputting the foods you eat simple. If you need to track calories for a weight loss or gain goal, it's important to actually keep track of that data on the app rather than estimating in your head. And if you're specifically trying to stay within certain macronutrient parameters (fat, carbohydrates, and protein), you can adjust these levels in the app, which will then determine your "allowance" for each group for the day.

Fitbit and other exercise trackers can be a great way to track your activity for the day. These trackers can give a pretty accurate reading by using heart rate monitoring and GPS to track movement and distance. Again, if your doctor has recommended a certain amount of exercise per day or a calorie goal, using a wearable fitness tracker can be a helpful tool.

The Drawbacks of Fitness Trackers

Like I mentioned earlier, I still use my Fitbit frequently and enjoy learning from the data it provides. However, there was a time in my fitness and nutrition journey when using a fitness tracker would have been detrimental to my health. When I first started working out frequently and noticing some body changes, tracking my calories consumed and burned became an obsession. I reported every morsel that I ate even before I ate it, just to see what I could still eat. I had no professional advice and set arbitrary weight loss and calorie goals. At one point, my calorie goal set on MyFitnessPal was just 1000 calories a day, and I'd praise myself if I went under that goal.

An app or device doesn't know you and your needs as well as a professional adviser. So a data tracker might be able to tell you information about your diet and exercise, but it can't tell you whether or not those choices are actually healthy for you.

I've grown a lot since that time when calories ruled my life, and since I don't have any major health concerns that my doctor wants me to watch, I don't track the calories I eat or burn. I no longer log these things and I eat intuitively, based on what my body tells me I need and the environment I'm in. I know that if I started tracking again, I might find myself in a similar, obsessive state that I want to avoid.

The Bottom Line

For most people, fitness trackers probably are not necessary, and they might not be a healthy resource for others with obsessive tendencies. I believe that if you want to live a healthy lifestyle, you should eat foods that make you feel good and exercise in ways that are fun and make you feel energized, not miserable. You don't need to run on a treadmill for an hour, slaving away just to burn calories. Find something that makes you happy, and explore it!

For others like professional athletes and people who have real health concerns, fitness trackers might be helpful to achieve the goals set by their trainers and doctors. And others might not have obsessive tendencies over tracking their data. My husband is a perfect example - he is simply curious about what he eats and only uses fitness trackers when he's training for something specific, like an upcoming race. In this case, I think trackers are a helpful tool.

The bottom line: know yourself. Know your tendencies, challenges and weaknesses. Fitness trackers can be a healthy resource for you if you can use them responsibly. But for people who struggle with obsessive tendencies when it comes to health, it might be best not to use these trackers for the sake of your mental health.

Layered Italian Spaghetti Squash Bake | Day 18 of #30DaysOfBlogging

September 26, 2019 · FEEL-GOOD FOOD

Spaghetti squash is one of my favorite ingredients to use in casseroles.

Yesterday, I shared my instructions for how to cook spaghetti squash, and you'll be able to put that squash to use in today's casserole recipe. I grew up eating casseroles for dinner almost every night - it's an efficient way to feed a family, and the leftovers usually reheat well. However, most casseroles aren't what you would consider "healthy." It can be hard to find good casserole recipes that still fit in with a health-conscious diet.

Whether you're cutting carbs, just trying something new, or want to introduce more plant-based foods into your diet, spaghetti squash is a great alternative that makes that switch simple. If you'd like to know the benefits of eating spaghetti squash or simply want to know if it's actually any good, check out the links I provided.

Otherwise, give this recipe a try on a busy weeknight and see if it passes the test with your family. You just might trick them into loving it!

Layered Italian Spaghetti Squash Bake

Ingredients

1 spaghetti squash, cooked and shredded (see this recipe for directions)
1 1/2 - 2 lb ground beef
1 onion, diced
2 bell peppers, diced
1 can diced tomatoes (14.5 oz)
1 can tomato paste (12 oz)
1 1/2 tsp salt
1 tsp pepper
1 1/2 tsp garlic powder
1 T Italian seasoning
1 tsp parsley
1 tsp oregano
1 bag shredded parmesan or mozzarella cheese (8 oz)

Directions

Prepare spaghetti squash according to these directions and set aside.
Preheat oven to 350° F.
In a large skillet over medium heat, brown ground beef, onion and bell peppers until cooked through. Drain off excess fat.
Return to heat. Stir in diced tomatoes & tomato paste.
Season mixture with salt, pepper, Italian seasoning, garlic powder, parsley and oregano. Stir well and remove from heat.
In a 9x13 baking dish, spread 1/3 sauce mix across the bottom of the pan.
Layer 1/2 spaghetti squash over sauce.
Top with 1/3 of shredded cheese.
Repeat another 1/3 sauce, 1/2 squash, and 1/3 cheese layers.
Top with remaining sauce and cheese layers.
Cover pan with foil and bake for 30 minutes.
Remove foil and bake for another 15 minutes or until cheese melts.