In the days of the coronavirus pandemic and, honestly, even in the normal days of balancing family, career, and life, taking care of yourself as a parent is critical to your sanity, your happiness, and your overall health.  Before the pandemic set in, it was a well-known issue: parents don’t get enough time for themselves.  Now, with everyone home, the challenge is even greater.  But, we don’t need to despair.  Here are some simple tips for taking care of yourself now (and when normal life sets back in).

 

1. Deep Breathing
   When things begin to ratchet up, when things feel stressful, take a break and take a breath. Deep breathing taps into our parasympathetic nervous system (the part of the body that is responsible for staying calm and relaxed).  So, breathe in slowly for 5 seconds.  Hold for 2 seconds.  Breathe out for five seconds.    Repeat until you feel calm.

 

2. Hydrate

If our bodies are not well-hydrated, they can’t perform.  Our bodies are 60% water!  All of our systems depend on water to function well.  Each day, try to get at least 2 liters of water down.  It may sound like a lot, but, trust me, you will begin to notice so many benefits… not the least of which is brighter, more hydrated skin and who wouldn’t want that?!  If you get tired of plain water, flavor it with lemon, lime, or cucumber.  I also love to boil fresh ginger and make my fresh ginger water (see the recipe).

 

3. Nourish

Eat balanced meals.  Load your plate with healthy proteins, fats and fibers.  This does not need to take up too much time or planning.  One of the simplest ways to do this- picture your plate covered in 50% vegetables (especially green ones), 25% healthy grain, 25% protein.  It’s an easy formula to follow to make sure you are getting a meal that will stabilize your blood sugar and keep you from getting “hangry”.  There are already enough stressors in our environments right now, so let your food help you, not hurt you.  One of the easiest ways to do this is to pick your families favorite vegetables and make a big batch of them early in the week, make a big pot of quinoa or brown rice, and then add whichever protein you prefer (fish, meat, lentils, etc). 

 

4. Play and Laugh

Being stuck at home with your family can feel exhausting.  However, if we can change our mindset, we can change our environment.  Literally, we can change our homes from places of stress and anxiety to ones of joy and laughter with just a few tweaks.  Watch your words (instead of we “have to” homeschool today, just try saying, we “get to” homeschool today).  Play.  If you have small children, turn on some silly music and dance or make a safe obstacle course from the couch cushions.  If your children are older, try a game of Mad Libs or charades.  These are the days of goofy family fun – just try it, it’s free!

I hope these tips will spark some joy and bring some smiles to your face during these challenging times.  Just remember to be gentle with yourself and with your family, always. 

 

Stay healthy & hydrated!

Katelin

 

 

Ginger Water

 2 inch piece of ginger, sliced into pieces (leave skin on)

3 cups of water

 Place ginger slices in a saucepan and cover with the water.  Bring to a boil.  Reduce the heat to a simmer and cover.  Let simmer for 30 minutes.  Let cool.  Strain the ginger water through a strainer or mesh sieve into a large jar.  Dilute with more water to your personal taste.  I usually use another 3 cups of water.

 

 1 cup quinoa, rinsed (you can also soak them overnight)

2 cups of water

1 tsp sea salt

1 tbsp olive oil

 Place quinoa in a saucepan.  Cover with the water and add sea salt and olive oil.  Bring to a boil.  Reduce heat to a simmer and cook, covered, for ten minutes.  Remove from the heat, leaving the cover on, and let it sit for five more minutes.  Remove the lid and fluff with a fork.

 

 2 heads of Broccoli (organic, if possible), washed and chopped into florets

1-2 tbsp Olive oil

Sea Salt & Black Pepper

Optional: Turmeric or red pepper flakes.  Lemon.

 

Preheat oven to 400 degrees.  (use convection if you have it- this makes it extra crispy)

Toss broccoli in the olive, sea salt and pepper.

Place on a sheet pan.  Roast for 20 minutes or until you see the edges getting crispy.

Remove from the oven and squeeze fresh lemon on top, if using.

 

 4 6 oz. pieces of salmon (I try to buy wild caught)

Olive oil

Sea salt & fresh black pepper

 

Preheat oven to 400 degrees.  Place salmon, skin side down on a sheet pan lined with parchment.  Drizzle olive oil top of each piece and sprinkle with sea salt and pepper.

Place in the oven for 10-15 minutes, depending on how well-cooked you like it (mine is usually perfect around 12 minutes).

 

 

 

Katelin is a holistic health coach helping clients reach their personal health and wellness goals.  She assists individuals with a multitude of lifestyle changes like learning how to eat to reach an ideal weight, improve sleep, increase energy or just enhance overall nutrition for a more vibrant life. 

For more great tips and recipes, follow Katelin on Instagram @completelykatelin or her website www.completelykatelin.com