Self Care + How I Overcome Stress

currently playing// Optimistic by Sounds of Blackness

These last couple of months have been nothing but a nonstop rollercoaster for me. Between graduating, looking for work, and other personal matters -- I have had to create various methods to overcome the stress that has ensued. This is no pity party, because let's be real, EVERYONE deals with stress but not all cope with it the same or even admits to it.

For me, self care consists of taking care of both mind and body. Having an accountability partner is amazing, but I had to start being accountable for myself. Here are a few methods I use to focus on self care and avoiding stress.

1. Nutrition 
There are so many different view points when it comes to what individuals should and should not be eating, however, I look at it from a scientific-based research point of view. To me, food is medicine that may prevent diseases so that you don't have to go looking for cures later on down the line. Focusing on nutrient-dense food has helped me overcome preceding health issues. I started keeping track of my calories and a few of my nutrient consumptions by using the MyFitnessPal app. I did this because of a certain goal I am trying to reach and I am simply just fascinated by how much food I'm putting into my body on a daily basis.

2. Physical Activity
I have always been very fond of cardio workouts, but my love for strength training is definitely growing. I was so ignorant to the importance of strength training integrated with cardio. Exercise helps to release endorphins, the neurotransmitters of the brain that help you feel good. When I workout regularly I notice that I am able to get to bed earlier and get a good nights rest.

3. Words of Affirmation
When it comes to self doubt, discouragement, or what feels to be bouts of depression, it's all about introspection. I am capable, I am worthy, I am a survivor. Words of affirmation also help by allowing me to address the problem at hand. Why am I upset? Have I overcome something similar in the past? If not, how can I find the motivation? If I have, why do I think that I am not capable of doing it again?
+ I also incorporate words of affirmation with my yoga workouts.

4. Talking It Out With Others
Sometimes the best form of help can come from others. If you're like me then you think that your opinion is the only one that matters when it comes to self-help, but I'm biased *wink*. I've found that whether it's in prayer or talking with a close friend, I'm able to find a new perspective with an issue I'm handling. New perspectives are often such an aha moment for me in that I am able to step out of the dilemma, stay out of my head, and create new approaches.

5. Writing
I have quite a few journals that I write in when my thoughts begin to cloud my judgement. Instead of allowing those thoughts to consume me, I've found it much easier to get them out through writing. It also becomes material that I can examine for later use.

That's it! Overall wellness is something that is very important to me. Though I sometimes still deal with stress, these are some of the techniques I apply and find effective.

I am not a professional but these are the steps that I take to help me out during overwhelming times.

Chili Stuffed Avocado

My relationship with avocados went from utter disgust to true love. They contain fat, mainly monounsaturated fat which is good for your heart, as well as a number of vitamins, minerals, phytochemicals, and plenty of fiber. They taste so delicious raw, seasoned, or stuffed.

Anyways, back to the point at hand. I had some ripened avocados just waiting to be devoured along with some leftover turkey chili, so I figured WHY NOT EAT THEM TOGETHER!? This recipe was totally inspired by my favorite dietitians over at foodheavenmadeeasy.com. One hass avocado is easily >250 calories, so I would recommend eating only one half or one stuffed avocado. Honestly, this is a super basic meal/snack, but it was so delicious I had to share.

I started with two hass avocados and decided to season them with a little salt and pepper, but that is absolutely optional.

Chili is my lazy winter go-to meal and is equally yummy without meat. You can add a variety of beans and veggies to this recipe. I'm no chef, but this is what I do!

Chili Recipe

1 15 oz. can low-sodium red kidney beans

1 15 oz. low-sodium can black beans

1 8 oz. can tomato sauce

1 15 oz. can diced tomatoes

1 lb. ground turkey meat

1 tbsp olive oil

1/2 - 1 cup chopped onions

1/2 - 1 cup chopped bell peppers

2 tbsp chili powder

2 tbsp garlic powder

2 tsp onion powder

2 tsp ground cumin

1 tsp paprika

1 tsp cayenne pepper

salt and pepper to taste

Directions

Dump the beans and tomatoes in a large pot and place them on low-medium heat. Mix the spices in a small bowl and heat olive oil in a pan on medium heat. Add onions and bell peppers to pan and allow to simmer for a minute or two. Place turkey meat in pan with onions + bell peppers and cook until brown. Add seasoning mix to the meat + a splash of water and allow the spices to cook into meat. Once there is no more liquid in the pan, dump it into the pot of beans and tomatoes. BOOM, lazy chili. 

I lightly seasoned my avocados with salt and pepper then proceeded to smash them making it easier to scoop. Add chili to the avocados and voila. You can eat them plain or enhance it as you would a regular bowl of chili. 

This meal is both nutrient and calorie dense. For a lighter option I would either cut it down to one or gut most of the avocado out.