Self Care Tools: Vitals Foods Part Three


And we’re back with Part Three of our series on Vital Foods, the foods that really feed us, and this week we’re talking self care tools. When one of our Vital Foods is out of balance, it can throw everything off, including our connection to our supporting foods, the actual food we eat and our […]



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And we’re back with Part Three of our series on Vital Foods, the foods that really feed us, and this week we’re talking self care tools. When one of our Vital Foods is out of balance, it can throw everything off, including our connection to our supporting foods, the actual food we eat and our relationship to it.

Today, we are going to take a good hard look at your priorities. I know from experience that it is SO easy to put the demands of your job, your family, even your pets above your own needs. That may work for a hot minute, but in the long run, everyone suffers.

If you don’t take proper care of yourself, it won’t be long before your body is totally out of whack. Say hello to exhaustion, frustration and confusion. And how can you expect to share your unique gifts with the people you love when you feel so scattered?

Your body, mind and spirit are all connected, so it’s important to take care of your whole being. In the words of Eleanor Brown, “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from overflow. You cannot serve from an empty vessel.

And that is why self care tools are so necessary!

These rituals will help you be the best version of yourself, so you can then take care of all of the other people and things important to you—without total adrenal exhaustion. They allow you to love yourself inside and out. When you make time for creative endeavors, exercise, meditation, massages or just serious fun, you develop a better understanding of who you are and what your body really needs to thrive.

That mental fog will lift, and you’ll feel more connected to the world around you. And when you feel good, life just seems to flow more smoothly.

So pull out that Sharpie because it’s time to write your name at the top of your to-do list!

Now, just to be clear here—let’s not confuse self-care with self-indulgence. Sliding under the covers and eating Oreos after a bad day does not a self-care ritual make! We all know that behavior usually stems from depression or total burnout. The most important thing you can do in times of emotional stress is to take kick-ass care of yourself first! It’s the only way to truly heal, whether from exhaustion or a rough week at work or a broken heart.

So, here are a few tips to get you started, and don’t be shy about creating your own rituals. When you create a personal connection with your habits, you’ll stay more consistent and reap the rockin’ long-term benefits.

Do it Just Because.

Do one thing today just because it makes you happy. It’s okay to be a little selfish. You have (but don’t need!) my permission.

Get Silly With It!

Sprinkle your daily schedule with a few five minute free-for-all breaks. Crank up some Madonna tunes and have an impromptu dance party. Cuddle with your puppy. Listen to some comedy. Whatever gives you the warm fuzzies is probably the best bet. ☺

Oxygenate Your Body.

Most of us don’t realize how little we’re actually breathing throughout the day. When we’re stressed, we tend to hold it in and take only shallow breaths from our chest. And this is just no bueno because we need that extra oxygen in our blood to keep running in tiptop shape.

Try some deep belly breaths periodically. Breathe deep into your belly and watch it expand, then let the air pour into chest. When you exhale, do the reverse: let the air out of your chest first and then your belly. Oh and check out this wonderful breathing exercise called the 4-7-8 Breath. It will change your life! You can get a tutorial here.

Switch Up Your Diet.

Make one small change to your eating habits for the week. Drink a few extra glasses of water per day or add another portion of veggies to each meal. Try Meatless Mondays or a fun vegan recipe you’ve been eyeing on Pinterest. Those extra nutrients will boost your mood and your body.

Embrace the Power Nap.

Ten to twenty minutes can help you recover from that late night binge-watching session and leave you feeling refreshed and ready for action.

Start a Gratitude Journal.

Every night or morning, write down at least three things from the past 24 hours that you are grateful for. This can be something as small as having green lights all the way to work or someone doing something extra special for you, like bringing you a warm beverage in bed.

Practice Mindful Meditation.

Find a comfy, quiet spot to sit. Your back can be supported, but you don’t want to be able to rest your head against anything. Close your eyes and calm your mind. You can use a mantra if that helps quiet your thoughts. The goal is to just shut it all down for at least five to ten minutes to start, and once you get the hang of it, you can work your way up to more. If you need a little extra guidance, check out the apps Calm or Headspace.

Look, we all live busy lives, but the first order of business needs to be you. Make self-care a non-negotiable! You’d never tell a good pal to sacrifice their health or all their free time for their other commitments, so why allow yourself to do the same?

It’s time to be your own BFF, and add a little bit of love and attention for your own mind, body and soul.

And the best way to do this is to practice small self-care rituals every day. Pick one from the list that really resonates with you right now. Once that becomes a habit, then add another, and another, and another. Self-care rituals are the constant repetition of many small habits, which together calm you and guarantee that you’re operating at your best—emotionally, physically, and mentally.

Here’s this week’s challenge—actually, your invitation for this week. Put yourself back at the top of your priority list with some inspired self care tools. Schedule it in your calendar! I’d love to hear which ritual from the list you choose and what your commitment for the week will be.

Or do you already have a favorite of your own? I’d love to hear about your favorite self care tools in the comments below!

LOVE + some extra TLC,







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  1. […] + love. And self-care needs to be an all year round kind of practice. I’ve talked about self-care rituals before, and I’ll write more on the importance of morning rituals later. For now, I simply […]

  2. […] morning ritual is, first and foremost, YOUR self care time. I may sound like a broken record, but I cannot emphasize enough how important it is to be loving […]

I'm Moniqua, your new let's-get-real friend.

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A Real Food Devotee + Self Care Connoisseur + Jedi Mindset Master dedicated to helping you elevate your health, your life—and your career.

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