Latest / Stacked Intent: Your Guide to Authentic, Intentional Living / 120 Nutrition as Self-Care: How the Way you Feed Yourself Reflects How you Value Yourself

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120 Nutrition as Self-Care: How the Way you Feed Yourself Reflects How you Value Yourself · Stacked Intent: Your Guide to Authentic, Intentional Living

• 0:02
  SPEAKER_00: Hello all and welcome to the Stacked Income Podcast.
• 0:05
  SPEAKER_00: I am Becca Stackhouse Morrison and I look forward to having you join us as we go along with relationships, finance, and nutrition.
• 0:13
  SPEAKER_00: We're gonna look at the DNA of how you can take those life and dreams that maybe stuck scatter and help give you some resources for mapping out a plan.
• 0:25
  SPEAKER_00: My background is social sciences and I have a certification for family life education.
• 0:30
  SPEAKER_00: So I look forward to sharing those with you throughout the podcast.
• 0:34
  SPEAKER_00: We're gonna have lots of fun.
• 0:36
  SPEAKER_00: As you do need each week to become authentically new, you're going to look at the ways that you can be your authentic self and be intentional with yourself.
• 0:47
  SPEAKER_00: You'll laugh, you'll cry, and you're gonna finish each episode being motivated to live your life more authentically.
• 0:54
  SPEAKER_00: But in these specific episodes, we are gonna have a special co-host and we're going to let her introduce herself.
• 1:03
  SPEAKER_01: Hey, my name is Ashley Garin, and I'm a University of Georgia Family Computer Science and Extension Agent for both Camler and Evans counties in the southeastern part of the state of Georgia.
• 1:14
  SPEAKER_01: I'm excited to be here today, and I have a background in nutrition from an education standpoint and also from a community standpoint.
• 1:22
  SPEAKER_01: And this is something I'm super passionate about, and I'm excited to work with Becca to talk more about being intentional in the food that you choose and the things that you put into your body.
• 1:38
  SPEAKER_00: Welcome back to another episode of Stack Intent.
• 1:41
  SPEAKER_00: We are starting our nutrition segments off for this season with Ashley.
• 1:47
  SPEAKER_00: And so this one we're gonna talk about some self-care.
• 1:50
  SPEAKER_00: So we're gonna look at nutrition is self-care and how that feeds yourself and reflects on how your values of yourself.
• 1:58
  SPEAKER_00: So kind of some of that overview of this episode is gonna be we're gonna talk about self-care.
• 2:04
  SPEAKER_00: And I mean, it can be bubble baths and rest days, but one of the most fundamental ways is looking at self-care that gets overlooked is how we feed ourselves.
• 2:14
  SPEAKER_00: And so it doesn't have to be perfect, it doesn't have to be a perfect diet plan, and it just has to be intentional.
• 2:23
  SPEAKER_00: And so our co-host Ashley is going to really help us look at how nutrition is part of our self-care plan and how these approaches help us nourish that part of ourselves with meal planning or some prep of that self-respect.
• 2:41
  SPEAKER_00: Why skipping a meal can cause some issues, and then the difference between eating and fueling versus eating to cope.
• 2:49
  SPEAKER_00: So, in this episode, we really hope that we can help you reframe what your relationship with food is, not looking at it just through this diet lens, but really looking at it through a self-care lens.
• 3:02
  SPEAKER_00: So, welcome to today's episode, and I am excited to kind of see how this conversation goes because we're bringing that nutrition into your self-care with some honest feel of how that pairs in our world.
• 3:16
  SPEAKER_00: So, Ashley, what you got for us?
• 3:19
  SPEAKER_01: Yeah, so when you think about what self-care actually is, the ongoing intentional practice of just maintaining your health, food is really one of the most direct expressions of that.
• 3:30
  SPEAKER_01: You literally feed yourself multiple times a day, and how you do that says something real about how you're treating yourself.
• 3:35
  SPEAKER_01: And there's lots of different ways that you can do that, good, bad, and kind of in between.
• 3:40
  SPEAKER_01: And so that's really what we want to talk about and how that translates or how that interacts with um how you're caring for yourself.
• 3:47
  SPEAKER_00: So the lens that we're looking at is not just how you eat, but knowing here's what you should eat.
• 3:56
  SPEAKER_00: But it doesn't mean that you feed yourself as an act of care, but it also looks at what changes when you approach your nutrition in the way of taking care of yourself like you would someone that you love.
• 4:11
  SPEAKER_01: I think for a lot of people, foods become something rather than they that they kind of do on autopilot.
• 4:17
  SPEAKER_01: Um, so if you kind of think about the general time frame of what we eat every day, you might eat breakfast at a certain time, lunch at a certain time, dinner at a certain time.
• 4:26
  SPEAKER_01: Um, or it could be something that people feel guilty about, or maybe something that you manage rather than something that you generally use to nourish yourselves.
• 4:35
  SPEAKER_01: And we kind of want to flip that script.
• 4:37
  SPEAKER_01: And so to think more intentionally about what it is that we're eating, why we're eating the things that we're eating, um, and how we feel when we do eat those things.
• 4:46
  SPEAKER_00: It's really in that conversation that we've had in seasons past, looking at that 80-20.
• 4:51
  SPEAKER_00: So 80% of the time eating on that self-care balance and 20% of that time letting yourself have or indulge.
• 5:01
  SPEAKER_00: So let's get into it and we're gonna first look at food as care versus obligation.
• 5:08
  SPEAKER_00: So I'm gonna start with a question that I think is worth sitting on.
• 5:12
  SPEAKER_00: So when you eat, are you feeding yourself because you care about yourself or because it's something you have to do?
• 5:21
  SPEAKER_01: I think that is a very good distinction, and I like the way that you phrase that.
• 5:26
  SPEAKER_01: Um, because for a lot of us, eating has become functional at best and guilt-riddened at worst.
• 5:32
  SPEAKER_01: We eat because we're hungry, or maybe again because it's mealtime, it fits into that schedule for our day, or because it's we grabbed whatever was fastest, um, but we're not really present for it at all.
• 5:46
  SPEAKER_00: So there's other extremes that when we're eating because this is a very charged, or it's even a choice, whether it's good or bad, and that's not care either.
• 6:00
  SPEAKER_00: So it can become stressful.
• 6:03
  SPEAKER_01: Right.
• 6:04
  SPEAKER_01: Real nutritional self-care kind of lives in the middle.
• 6:07
  SPEAKER_01: Um, it's about making intentional choices about what goes into your body, and not just because you're necessarily following rules, but because you genuinely want to feel well, so you're doing this for your own health.
• 6:18
  SPEAKER_01: You also know that what you eat directly affects your energy, your mood, your cognition, and again, your physical health, and those things hopefully matter to you.
• 6:27
  SPEAKER_01: Um, and so thinking about how you can fuel your body as a means of taking care of yourself is is kind of the connection there.
• 6:37
  SPEAKER_00: I know for me that if I try to just get start my day and not start with breakfast, it affects me.
• 6:45
  SPEAKER_00: And I got a little person that has the same way.
• 6:48
  SPEAKER_00: Within about 30 minutes of getting up, we have to eat or the two of us start our day off badly.
• 6:56
  SPEAKER_00: So I think when we reframe this, is I love the way that you talked about that.
• 7:02
  SPEAKER_00: It's imagine feeding a child you love.
• 7:04
  SPEAKER_00: So, like when I feed my little man, if we skip a meal, then neither one of us are gonna do well.
• 7:11
  SPEAKER_00: So you don't want to skip meals.
• 7:13
  SPEAKER_00: You wouldn't give them mostly processed food and call it fine necessarily.
• 7:19
  SPEAKER_00: You make sure that you're having real nourished regularly variations and even with some enjoyment.
• 7:27
  SPEAKER_00: And I've really found this in feeding him because my diets, my eating has restrictions just because of my chronic disease.
• 7:36
  SPEAKER_00: And so I really figured I've never seen my diet as limited.
• 7:39
  SPEAKER_00: Like I've just been like, okay, this is what I eat.
• 7:42
  SPEAKER_00: But when I started having to feed him, I started going, wait a second, he really needs more variety because I don't want him limited to what I can eat.
• 7:52
  SPEAKER_00: And so you you looking at the variety and making sure everybody does.
• 7:58
  SPEAKER_00: So it's asking yourself, am I giving myself that same standard of care?
• 8:04
  SPEAKER_01: I love um picturing you feeding your son and also the imagery that that creates.
• 8:10
  SPEAKER_01: Because most of us would never undernourish someone we love, much less a child, but we do it for ourselves constantly.
• 8:16
  SPEAKER_01: And if we say that we love ourselves, we have to feed ourselves like we love ourselves.
• 8:22
  SPEAKER_00: So when we nourish with intention, is that second section that we're gonna look at in this self-care of nourishment?
• 8:29
  SPEAKER_00: So, what does that look like, Ashley?
• 8:32
  SPEAKER_01: Intentional nourishment actually looks in practice kind of like getting out of getting out of autopilot.
• 8:40
  SPEAKER_00: So when we're in autopilot, is that like just what happens when we're in an autopilot?
• 8:46
  SPEAKER_00: How does that happen to us?
• 8:48
  SPEAKER_01: Well, it can look like people eating the same five to seven meals on rotation, and not necessarily because those are the meals that make them feel the mess, but they're the ones because that they've actually always made.
• 9:00
  SPEAKER_01: So it's what they what they know to do kind of force of habit.
• 9:04
  SPEAKER_01: But intentional eating means occasionally asking, is what I'm regularly eating actually making me feel good?
• 9:10
  SPEAKER_01: Am I energized after my meals?
• 9:12
  SPEAKER_01: Am I sleeping well at night?
• 9:14
  SPEAKER_01: Am I getting variety in terms of nutrients?
• 9:16
  SPEAKER_01: All those questions can play a factor in how we really enjoy our meals.
• 9:21
  SPEAKER_00: And this doesn't have to be something that's complicated.
• 9:24
  SPEAKER_00: We're not talking about tracking down to the macro unless that's something that works for you or following a specific meal plan.
• 9:32
  SPEAKER_00: We're really just talking about more of that paying attention to what helps your body, noticing the connections between what your food is and how it feels.
• 9:41
  SPEAKER_00: Like one, what one in our household that we really noticed was my husband really loves acai balls.
• 9:47
  SPEAKER_00: Well, acai in its core has some caffeine effects to it.
• 9:53
  SPEAKER_00: And so when he was eating it before he went to bed, he was struggling to go to sleep.
• 9:57
  SPEAKER_00: And so when we shifted, maybe this is a breakfast or a midday snack for you, not a before-bed snack, he had a drastic difference in how that helped him go to sleep.
• 10:09
  SPEAKER_00: So it's even just noticing things like that.
• 10:12
  SPEAKER_00: Or if personally, if I eat too late, I don't sleep well.
• 10:16
  SPEAKER_00: So it's just noticing and paying attention to what foods do for you.
• 10:24
  SPEAKER_01: Kind of funny that you say that because um we've talked about this before.
• 10:28
  SPEAKER_01: I like I have an O-ring of a sleep tracker, and that's just because I like to kind of track my sleep and to see how I'm doing.
• 10:35
  SPEAKER_01: And I have noticed that on the nights where if I do eat a later meal or a heavier meal later in the day, I don't sleep as well.
• 10:42
  SPEAKER_01: And my heart rate lowers later in the night.
• 10:44
  SPEAKER_01: And that's kind of one of the connections that it'll make.
• 10:46
  SPEAKER_01: It says, like, you know, your heart rate lowered late last night.
• 10:50
  SPEAKER_01: Um, did you maybe eat too late?
• 10:52
  SPEAKER_01: Give yourself enough time for your body to to be able to break down or metabolize before you go to bed.
• 10:58
  SPEAKER_01: Um, so and and one thing too is it's kind of easy to eat while we are distracted.
• 11:05
  SPEAKER_01: Um, so you may not even realize that you're eating more than you than maybe your body actually needs later in the day.
• 11:12
  SPEAKER_01: So if you're working or scrolling or watching TV in the evening, you kind of lose the feedback loop between the food and your body's response to it.
• 11:20
  SPEAKER_01: Um, so you're you're distracted and you kind of blur the lines of of okay, this is enough, my body's full, I don't need anymore.
• 11:29
  SPEAKER_01: Um, and it kind of becomes a little you you become known to those sensations of of your hunger and fullness cues because your body's or your mind is focused on something else when your body has already told you, like, okay, I'm good, I'm not not hungry anymore, I don't nourish.
• 11:45
  SPEAKER_01: Um, but that mindlessness can really affect how your body feels after you finish eating.
• 11:52
  SPEAKER_00: Oh, yeah.
• 11:52
  SPEAKER_00: It's looking at that mindfulness of eating that intersects with your self-care nutrition.
• 11:59
  SPEAKER_00: So that's the slowing down so that you taste what you're eating, it's slowing down so you notice those full cues, and it's noticing how different foods make you feel.
• 12:10
  SPEAKER_00: And it's just simple as looking at the impact of that change.
• 12:14
  SPEAKER_00: And so it may be instead of sitting on the couch eating and watching TV, sit down and eat at the table so that you're paying attention to eating.
• 12:23
  SPEAKER_00: And if feeding a little one and really feeding him like whole foods, so that you are paying attention and each and choke, it does really help you pay attention and slow down.
• 12:34
  SPEAKER_00: And it it's really interesting to watch him because he very defiantly now will he doesn't necessarily say no, but if he doesn't want something or he's done, he tells you, and so it's it that's the same thing our bodies want and do when we allow that process to develop.
• 12:56
  SPEAKER_01: Well, it's kind of crazy because it sounds so simple, um, but it's really such an impactful thing, and it doesn't cost anything at all.
• 13:04
  SPEAKER_01: You're not buying any supplement or a program, and if those are things that you would like to try because you feel like they're gonna work for you, or there's somebody or something that you're maybe you're working with a dietitian or you're working with a um a physician and they've recommended those things, then you know, by all means do what works for you.
• 13:21
  SPEAKER_01: Um, but truthfully, you don't it's it's not necessary.
• 13:24
  SPEAKER_01: Um, you can do these things and and be more mindful by just paying attention to what what you've been ignoring.
• 13:32
  SPEAKER_00: Yeah, and so it can look as even looking into meal prep, meal prepping, using it as kind of that self-respect and that self-care.
• 13:40
  SPEAKER_00: So we're gonna talk a little bit about what planning and prepping can look like because I think that this is where some self-care framing gets really practical and is really helpful.
• 13:51
  SPEAKER_00: I know that when we have meal prep and meal plans, it really helps how we eat.
• 13:57
  SPEAKER_00: So, what what are your thoughts there, Ashley?
• 14:01
  SPEAKER_01: I I'm I'm kind of with you.
• 14:03
  SPEAKER_01: Whenever I take the time to plan out meals, um, it also helps me too because that's one less thing that I have to think about during the day.
• 14:10
  SPEAKER_01: Um, so planning your meals is really an act of respect for for your future self.
• 14:14
  SPEAKER_01: So I know that the me that is taking the time to plan out these meals for me the rest of the week and tomorrow me is gonna appreciate the time that I've taken today to do these things.
• 14:26
  SPEAKER_01: So that way I know I've I've put intentional thought into what it is that I'm gonna be eating um and how I'm gonna feel myself for this week.
• 14:33
  SPEAKER_01: And so I don't feel like I am struggling or stressed or I feel pressured by the limitations that are that are around me.
• 14:42
  SPEAKER_01: Um, so the you who's exhausted, maybe on a Wednesday evening, that has no plan for dinner, is gonna make the default choice, which is typically a least nourishing one because it's gonna be typically something quick, convenient, um, and maybe something that is a little more palatable, um, but maybe less nutritious.
• 15:02
  SPEAKER_01: So when you've done a little bit of planning on the forefront, you've taken care of that version of yourself in advance.
• 15:08
  SPEAKER_01: And you can thank yourself for that.
• 15:09
  SPEAKER_01: Um, when it does come to Wednesday night and you're exhausted, and you can say, Oh, I've got my meal planned.
• 15:14
  SPEAKER_01: That's one fullest thing that I have to worry about or think about for today because I've already taken care of it.
• 15:19
  SPEAKER_00: Yeah.
• 15:20
  SPEAKER_00: And it doesn't have to necessarily mean that your meal prep is spending a whole Sunday or day prepping and cooking.
• 15:29
  SPEAKER_00: It can be as simply as having the right things in the fridge, knowing you have these ingredients and this is Tuesday night's dinner.
• 15:37
  SPEAKER_00: It's knowing that three nights of that week, you're done.
• 15:41
  SPEAKER_00: It might be going ahead and prepping and washing your vegetables so that those healthy options are easily accessible.
• 15:49
  SPEAKER_00: Like snacks, if you're entering after school or work and you need a quick snack, if you've already cut up the fresh vegetables, you're probably more likely to grab that than you are the bag of chips.
• 16:02
  SPEAKER_00: And it just depends on what you have already pre-determined that's going to be available.
• 16:09
  SPEAKER_00: And some of that's going to the grocery store so that you are prepared for what those meals are going to look like.
• 16:16
  SPEAKER_01: Yeah.
• 16:16
  SPEAKER_01: The barrier to eating well is almost never knowledge.
• 16:19
  SPEAKER_01: Um, for the most part, we know the right things to do.
• 16:21
  SPEAKER_01: We know that these things are healthy for us versus maybe less healthy for us, but most of the time, the biggest influence in the decisions that we make is going to be access.
• 16:31
  SPEAKER_01: So when the healthy thing is as easy as the unhealthy thing, people will choose it more often because they know it's good for you.
• 16:37
  SPEAKER_01: And also I don't have to work very hard for it.
• 16:40
  SPEAKER_01: So prepping um and taking care of that ahead of time is really what creates that access.
• 16:47
  SPEAKER_00: So if somebody that's listening to today's conversation has no current plan with their meals at all, where's a place that they can start to make it a more realistic starting point and not such this overwhelming thing dinner into?
• 17:05
  SPEAKER_01: Just starting with one meal, deciding what you're gonna eat for dinner three nights this week before the actual week starts, making sure that you have those ingredients, and that's it.
• 17:14
  SPEAKER_01: So don't overball everything at once.
• 17:16
  SPEAKER_01: That can be really overwhelming, like you said, for people.
• 17:19
  SPEAKER_01: Um, but one meal, three nights, ingredients already in the house.
• 17:24
  SPEAKER_00: And so that makes it more sustainable for you to prepare and be ready for those three meals.
• 17:30
  SPEAKER_00: And one thing that you can do that might help you in that meal planning is decide those three meals, but make double so that you have enough for now, and it might even be say you did something like a lasagna.
• 17:43
  SPEAKER_00: You could make a lasagna for now and freeze a lasagna for later so that you're doing your meal prep, but you're doing it in a way that you're helping yourself now, but you're also helping yourself for when you need to pull something out quickly.
• 18:00
  SPEAKER_01: I love having stuff in the freezer and just when when I'm thinking of what we can do, or um, you know, we might be in a pinch, or maybe some of the plans that we had kind of fell through if we were planning on going out to eat, um, but then realize, oh, we're just gonna stay at home instead and opening the freezer and saying, All right, you know, this these are our options um for tonight or tomorrow or throughout the weekend.
• 18:23
  SPEAKER_01: So I think my husband will tell you, I love going to the grocery store one time.
• 18:27
  SPEAKER_01: I want to get everything that I need.
• 18:28
  SPEAKER_01: And so we really do have to be intentional about sitting down, thinking through the meals that we want um for the week, and then also creating a list so that way I don't have to go back to the grocery store.
• 18:38
  SPEAKER_01: So so it's a one and done per week for me.
• 18:42
  SPEAKER_00: That's I if I can manage once every two weeks to the grocery store, I much prefer that the same way because it is one of those of like, I don't want to have to keep going back for this or that or this and this.
• 18:55
  SPEAKER_00: And that financially helps too because you're not going in the grocery store and going, oh, I could pick this up, oh, I can pick that up.
• 19:03
  SPEAKER_00: You really are just sticking better to what your plan is overall, it helps you.
• 19:08
  SPEAKER_00: I I'm the same way, I much function better when I have a big stand-up freezer, and I really don't function without it.
• 19:16
  SPEAKER_00: In our move, that's one of the things I'm like, this has to have a place to go because just having a freezer that is attached to the refrigerator doesn't work for me because it doesn't allow me to have some of those stored meals.
• 19:28
  SPEAKER_00: So it's also one of the biggest things in meal planning and self-care and figuring out how to plan, it's figuring out what works best for you.
• 19:38
  SPEAKER_00: And then when you include somebody else, you have to figure out how you incorporate each other's needs into that as well.
• 19:46
  SPEAKER_00: So we're gonna hop into eating to fuel versus eating to cope.
• 19:52
  SPEAKER_00: So what does that look like, Ashley?
• 19:55
  SPEAKER_01: Well, one thing that I think is very important in the self-care conversation around nutrition is the difference between eating to fuel and eating to cope.
• 20:05
  SPEAKER_01: So that just means using food for its primary purpose, which is to give your body the energy, nutrients, and material it needs to function.
• 20:13
  SPEAKER_01: That is literally the sole and primary core purpose of food.
• 20:19
  SPEAKER_01: Eating to coat means using food to manage your emotional state, such as stress eating, maybe eating when you're bored, comfort eating, eating to have a difficult feeling.
• 20:29
  SPEAKER_01: Those are all things that we would consider to be eating to coat.
• 20:33
  SPEAKER_01: So not necessarily providing a function for our physical body, much more as it's providing a role or playing a role in kind of a an emotional state.
• 20:45
  SPEAKER_00: Yeah, and so this is emotional eating, it's not necessarily something to shame yourself for.
• 20:50
  SPEAKER_00: This might be in your 20% of eating, it's a coping mechanism that might have been developed in your childhood and it's developed for a reason.
• 21:00
  SPEAKER_00: So recognize what the reason is.
• 21:02
  SPEAKER_00: The problem usually isn't that it exists, but it's a problem if it isn't the only tool you have.
• 21:09
  SPEAKER_00: And so it's finding some consistency so that it's a tool, but not necessarily the only thing that's there.
• 21:17
  SPEAKER_01: Exactly.
• 21:18
  SPEAKER_01: The self-care question here is not how do I stop eating emotionally, but rather than what else do I have in my toolkit when you're stressed, anxious, or sad or bored, what else can you reach for instead of food?
• 21:31
  SPEAKER_01: And when you do choose food in those moments, can you do it with compassion and rather than guilt?
• 21:36
  SPEAKER_00: Yeah, because guilt can also make it worse for us.
• 21:40
  SPEAKER_00: You might eat to feel better, but then you feel guilty about what you ate.
• 21:43
  SPEAKER_00: So that makes you feel bad anyway.
• 21:46
  SPEAKER_00: So sometimes leading it leads to more eating, and that breaks the spiral.
• 21:53
  SPEAKER_00: It helps you be more reactive to it and compassionate by using more tools and just to.
• 22:00
  SPEAKER_00: Acknowledging.
• 22:00
  SPEAKER_00: I'm eating this for emotional, what X, Y, or Z, and having that self-care element towards yourself of knowing that it might be the tool that you need for that particular moment and knowing that you have 20% to give to yourself of, yeah, I really need that pint of ice cream right now.
• 22:22
  SPEAKER_01: And honestly, getting enough real nourishment throughout the day can make emotional eating less likely.
• 22:27
  SPEAKER_01: A lot of stress eating happens um simply because we're under fuel.
• 22:31
  SPEAKER_01: When your blood sugar is crashing at four o'clock because you didn't eat lunch, your willpower is not failing your physiological state is.
• 22:38
  SPEAKER_01: So it could be could be something as simple as you didn't eat lunch.
• 22:43
  SPEAKER_01: So now your blood sugar is telling you I'm stress, I need these things.
• 22:47
  SPEAKER_01: And then that's kind of where you lean towards, like you said, the pine of ice cream or something that's going to provide a little more comfort in that moment.
• 22:54
  unknown: Yeah.
• 22:55
  SPEAKER_00: So it's also which state of you did you go to the grocery store in?
• 23:00
  SPEAKER_00: Like I don't know about you, but if I go to the grocery store and I'm not hungry and I'm well fed, I come out better with what my plan was.
• 23:07
  SPEAKER_00: Even if I don't go in with a plan, I still come out with better things.
• 23:11
  SPEAKER_00: But I've also found if I go to the grocery store hungry, I tend to come out with a lot of vegetables and a lot of fruit.
• 23:20
  SPEAKER_00: So we're gonna look at the practical nutrition of self-care habits.
• 23:24
  SPEAKER_00: So we're gonna look close at some of these habits, things that people can actually start this week.
• 23:32
  SPEAKER_00: So while you're listening to this, here are some things that you might be able to start with this week.
• 23:38
  SPEAKER_01: First and foremost, eat breakfast.
• 23:41
  SPEAKER_01: And I know that sounds basic, but so many people do skip breakfast, and it sets up their entire day on a deficit already.
• 23:48
  SPEAKER_01: Your body and your brain both need fuel in the morning, even if it's just something small.
• 23:54
  SPEAKER_00: Yeah, and second is don't skip meals, even when you're busy, because this is the a common self pattern that happens of I'm too busy to eat when it's actually you don't prioritize that it's a basic need that we have when other things are feeling more urgent.
• 24:13
  SPEAKER_00: And a lot of times this is going to cost you your focus, your energy.
• 24:17
  SPEAKER_00: It might even adjust your mood for the rest of the day.
• 24:22
  SPEAKER_01: And third, love this one, add before you subtract.
• 24:25
  SPEAKER_01: Instead of focusing on what to put out, which is oftentimes what happens when we kind of follow diet culture.
• 24:32
  SPEAKER_01: We want you to focus on what you can actually add.
• 24:34
  SPEAKER_01: So adding more vegetables, more protein, more water, more fiber.
• 24:38
  SPEAKER_01: When you're filling your plate with nourishing foods, there's less room for the stuff that doesn't serve you.
• 24:43
  SPEAKER_01: And it's a much more sustainable approach than being so restrictive.
• 24:48
  SPEAKER_00: Yeah, and I've personally found when I'm not as restrictive, I tend to have more success in what I eat.
• 24:56
  SPEAKER_00: Fourth is the hydration.
• 24:57
  SPEAKER_00: So this feels almost too simple.
• 25:00
  SPEAKER_00: As simple as skipping breakfast happens, but dehydration a lot of times is what causes the brain fog, fatigue, and even some of our hunger.
• 25:10
  SPEAKER_00: So drinking enough water might actually help you.
• 25:15
  SPEAKER_00: And that means drinking water, not coffee, not um other forms of liquid, but water, because it is one of the most basic nutrition self-care practices that often a lot of us aren't consistent with.
• 25:33
  SPEAKER_01: And lastly, notice after how you feel after you eat, which is is kind of a little hard sometimes to think about because I don't know if you're like me, um, probably running from one thing to the next.
• 25:46
  SPEAKER_01: So I don't really always give myself enough time to really focus on that feedback loop.
• 25:51
  SPEAKER_01: But the feedback loop is really how you personalize nutrition to your body.
• 25:55
  SPEAKER_01: So it's not a plan, your bodies, your signals, your patterns, but taking time to actually acknowledge how you feel after you eat, whether it's directly after you eat, um, or maybe an hour, you know, 30 minutes or so after you eat, do you feel energized, do you feel nourished, do you feel good, um, or do you feel sluggish or bloated or uncomfortable or still hungry?
• 26:17
  SPEAKER_01: So take some time to acknowledge it and realize that that feedback loop is going to be so important to your future success.
• 26:25
  SPEAKER_00: It is.
• 26:25
  SPEAKER_00: And one thing on personally that I had is the other week I was with some friends and they would start getting food ready, but little man and I were hungry before the food was ready.
• 26:37
  SPEAKER_00: So I would give us a snack or go ahead and just fully feed him.
• 26:41
  SPEAKER_00: And by the time the food was ready, both of us were ready to eat again.
• 26:45
  SPEAKER_00: So it's it's not, it's even when you're in a group of people being okay to pull out what you need to nourish yourself.
• 26:52
  SPEAKER_00: And that I've had to learn it's okay.
• 26:55
  SPEAKER_00: And a lot of times people don't even notice what you're doing.
• 26:59
  SPEAKER_00: So taking care of yourself is just an important part of that self-care and nutrition.
• 27:06
  SPEAKER_00: So your action steps this week are to make one nourishment commitment and keep it.
• 27:14
  SPEAKER_01: I love that.
• 27:15
  SPEAKER_01: Just choose one thing, just one.
• 27:17
  SPEAKER_01: Eat breakfast every morning this week, playing three dinners in advance, add a vegetable to one meal a day, drink two more glasses of water, whatever feels both doable and meaningful for you.
• 27:29
  SPEAKER_01: Um, those are the keys, doable and meaningful.
• 27:33
  SPEAKER_00: And an approach is not as simple as a diet rule, but it's more of an act of kindness and care for yourself.
• 27:41
  SPEAKER_00: So it is that you are way out loud if it helps.
• 27:46
  SPEAKER_00: This is something I am doing for myself, and it's because I matter.
• 27:53
  SPEAKER_01: And you do, and that's the whole foundation of everything that we've been talking about in this episode in this self-care art.
• 28:01
  SPEAKER_00: So thank you for being with us today in this conversation.
• 28:05
  SPEAKER_00: I hope that it felt important and I hope that it lands for someone of how you're treating yourself and your own nutrition and not as an afterthought.
• 28:16
  SPEAKER_01: Nourishing yourself every day is not optional.
• 28:19
  SPEAKER_01: It's one of the most fundamental acts of self-care available to you today and every single day.
• 28:26
  SPEAKER_00: So share this episode with someone who you think might need this reminder or who can help keep you accountable to that one thing that you made a commitment with yourself on.
• 28:40
  SPEAKER_00: And so leave us a review for this season, and we look forward to you catching the next episode.
• 28:50
  SPEAKER_00: That brings us to the end of this episode of Stacked Intent.
• 28:54
  SPEAKER_00: If you love this episode as much as I did, head on over and rate and subscribe so you will never miss an episode.
• 29:02
  SPEAKER_00: New episodes are gonna be dropped on Thursdays.
• 29:05
  SPEAKER_00: Until then, this is Becca, and don't forget, enrich your life by being intentional.
• 29:13
  SPEAKER_00: This podcast was created, produced, and recorded, and edited by Stack Tinted.