Yoga Mamas: Toronto's Leading Prenatal Postnatal Wellness Centre
  • Wellness Clinic
    • In Clinic Wellness >
      • Wellness Concierge
      • Acupuncture >
        • Prenatal Acupuncture
        • Labour Prep Acupuncture
        • Postnatal Acupuncture
        • Cosmetic Acupuncture
        • Gua Sha Glow Facial
      • Cesarean Scar Release Therapy
      • Chinese Herbal Medicine
      • Chiropractic Care
      • Fertility >
        • Fertility Wellness >
          • Naturopathic Fertility & Preconception Care
          • Fertility Acupuncture
          • Fertility Nutrition Bundle
      • Introduction to Solids
      • Lactation Consulting >
        • Lactation Consulting - In Clinic
      • Massage Therapy
      • Infant Massage
      • Naturopathic Medicine
      • Osteopathy
      • Pelvic Floor Physiotherapy
      • Physiotherapy
      • Ultrasound For Blocked Ducts
    • Online Wellness >
      • Online Chinese Herbal Medicine
      • Online Chiropractic Care
      • Online Counselling
      • Online Dietitian Services
      • Online EFT Tapping
      • Online Holistic Nutrition
      • Online Introduction to Solids
      • Online Lactation Consulting
      • Online Naturopathic Medicine
      • Online Speech Language Therapy
      • Online Pelvic Floor Physio
      • Online Physiotherapy
      • Online Women's Integrative Health Coaching
  • Yoga
    • In Studio Classes
    • Online Classes
    • On Demand Classes
  • EDUCATION
    • Online Education >
      • Online HypnoBirthing Education
      • Online Childbirth & Newborn Care Education
    • Online Free Events
  • Doula Care
  • Professional Trainings
  • Blog
  • SHOP ONLINE

6 ways to incorporate self care into every meal

7/21/2021

 
Nutritious meal
Original blog written by Andrea Yu, Lumino Health

Practicing self-care is a great way to manage stress. But it isn’t just about working out or meditating. What you eat — and how you eat — can also be a part of your self-care routine. Yoga Mamas registered dietitian, Iman Algheriany explains how implementing the benefits of good nutrition is one of many ways to take care of yourself.


Why should nutrition be part of your self-care routine?  
Algheriany says that there is a close connection between self-care and nutrition. In times of stress, when we aren’t practicing self-care, our appetite, hydration and gastrointestinal health are affected. “Stress can cause malnutrition and even constipation,” Algheriany explains. “It affects how our body digests, absorbs and even eliminates waste.”

But in times of stress, Algheriany says that good nutrition habits tend to be the first thing to go. “We turn to comfort eating when we’re stressed,” she says. That leaves us feeling sluggish and emotionally fatigued.


How do you take care of yourself and practice self-care when it comes to diet? 
There are many ways to take care of yourself through nutrition. Here are 6 key nutritional practices from dietitian Iman Algheriany to add to your self-care checklist.


1. Have a good relationship with food 
“Nutrition is not black and white,” Algheriany explains. Labelling certain food items as ‘good’ or ‘bad’ is counterproductive for self-nutrition. And so are diets. “You’re always thinking ‘I have to give something up’ when you’re on a diet,” she says. “Or you think ‘I can’t have fun anymore’. That’s the exact opposite of self-care. I never think about restricting or limiting.”

Instead Algheriany’s approach is to think about how we can feel good and energized through the way we eat. “We need to have a balance between pleasure and health in a mindful way,” she says.


2. Listen to your body 
“By following a regular eating pattern, your body gives you the right cues for hunger and satiety,” Algheriany says. “You’ll get a little hungry prior to lunch. That’s an indication that your body knows it’s time for a meal.” Algheriany says that we shouldn’t wait until we’re extremely hungry to eat. “That’s when we’re going to eat everything in sight,” she explains.

At the other end of the scale, we can also pay attention to our satiety, or feelings of fullness. “We shouldn't leave a meal feeling full or stuffed,” Algheriany says. Instead, we should stop eating when we feel satisfied. Alternatively, we shouldn’t stop eating if we still feel hungry. To help our body establish good hunger and satiety cues, she recommends having three meals a day. “Lunch is probably the one meal that’s most often skipped,” she says. “It’s unfortunate because that’s when your body needs the most fuel. It’s the peak of the day.”


3. Practice the 80/20 rule every day 
What makes diets stressful is the all-or-nothing approach. Portions are limited or certain foods are forbidden, even if our body craves them. “It's important to have a balance between eating ‘good’ and enjoying life to sustain good habits,” says Algheriany. “That balance is key. Be 80% on your A-game and 20% human.”

She discourages the concept of a ‘cheat day’. “If we do it for a whole day, we are going to throw our nutritional status off,” she says. Instead, we should adopt the 80/20 rule into our self-nutrition every day of the week.
​

4. Eat mindfully  
Eating mindfully allows us to better listen to our hunger and satiety cues. It also encourages us to chew more thoroughly and eat at a slower pace. “It’s as simple as turning off all electronics,” says Algheriany. This removes distractions so that we can focus on what we’re eating. “I find that if we’re mindful during a meal, we only eat the right portions,” says Algheriany. “We really do listen to our bodies.”

Another way to eat mindfully is to use all our senses when we eat. Focus on the visual appearance of the meal and the different colours incorporated within it. Think about the texture of the food as you chew and how it smells. If you’re dining with someone else, listen to what they’re saying. Or pay attention to the sounds around you while you're eating.


5. Be kind to yourself 
“Don’t beat yourself up if you have an off-day,” says Algheriany. She says it’s common for people to compensate for a ‘bad’ day by restricting themselves the day after. That can cause more stress, during which a hormone called cortisol is released. “Cortisol can actually cause further weight gain,” Algheriany explains. “We really have to be nicer to ourselves.”


6. Use meal prep as a form of stress management 
Algheriany suggests making food at home more often than we eat out. There is the benefit of being able to control added sodium and fats. But cooking can also be a relaxing activity. “It’s a form of stress management without us even recognizing it,” Algheriany says. “I’m finding a lot of clients, especially with the pandemic, they’re trying new recipes and different cuisines.”

Cooking with a spouse, friends or family is also a great way to spend time with loved ones. Socializing is an important part of the self-care checklist for many of us. “We’re able to connect a lot when it comes to cooking together or prepping together,” explains Algheriany. For people with busy schedules, she recommends doing meal planning and prepping once a week. “We’re making it easier for ourselves to prioritize our nutrition when we’re busy,” she says.
​
Iman is a regulated health care professional under the College of Dietitians of Ontario (2018), and graduated with an Honors Specialization in Nutrition & Dietetics (2015) followed by a Master of Science in Food & Nutrition from Western University’s affiliated colleges, Brescia University College (2017). She specializes in Women’s Health and finds the most reward in working in natal, pediatrics and family nutrition.
Picture
BOOK NOW

    Categories

    All
    Beautiful Things
    Breastfeeding
    Community
    Doula
    Events
    Free Workshops
    Free Workshops
    HypnoBirthing
    Mama Group
    Mother's Day
    Online Wellness Services
    Osteopath
    Pelvic Floor Physiotherapy
    Prenatal Health
    Prenatal Yoga
    Retail
    Training
    Wellness
    Wellness Wednesdays
    Workshops
    YOGA

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    October 2014
    September 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013

Services

Wellness
​Movement
Education 
Doula Care
​Gift Cards

ABOUT US

Our Team
Testimonials
Policies
Location
About Us
COVID-19

LETS CHAT

Contact
Careers
Yelp Reviews Toronto Yoga Mamas
Toronto Yoga Mamas Google Reviews
© COPYRIGHT 2022. ALL RIGHTS RESERVED.

A Note About yoga Mamas' Cancellation Policies

Please note that we do not offer refunds. Each event/course/training/wellness appt has it's own specific cancellation policy which is listed on each registration page. Please take the time to read these in full prior to registering.  Each event/appointment that we run is in partnership with a practitioner who is focusing their independent career in pre and postnatal health. This is their beautiful livelihood. This is why we have these policies in place. Thank you very much for your understanding. Jamie Kalynuik, Founder of Yoga Mamas
hello@yogamamas.co |  416-406-0116  |  1402 Queen St E Suite D. Toronto M4L 1C9 
  • Wellness Clinic
    • In Clinic Wellness >
      • Wellness Concierge
      • Acupuncture >
        • Prenatal Acupuncture
        • Labour Prep Acupuncture
        • Postnatal Acupuncture
        • Cosmetic Acupuncture
        • Gua Sha Glow Facial
      • Cesarean Scar Release Therapy
      • Chinese Herbal Medicine
      • Chiropractic Care
      • Fertility >
        • Fertility Wellness >
          • Naturopathic Fertility & Preconception Care
          • Fertility Acupuncture
          • Fertility Nutrition Bundle
      • Introduction to Solids
      • Lactation Consulting >
        • Lactation Consulting - In Clinic
      • Massage Therapy
      • Infant Massage
      • Naturopathic Medicine
      • Osteopathy
      • Pelvic Floor Physiotherapy
      • Physiotherapy
      • Ultrasound For Blocked Ducts
    • Online Wellness >
      • Online Chinese Herbal Medicine
      • Online Chiropractic Care
      • Online Counselling
      • Online Dietitian Services
      • Online EFT Tapping
      • Online Holistic Nutrition
      • Online Introduction to Solids
      • Online Lactation Consulting
      • Online Naturopathic Medicine
      • Online Speech Language Therapy
      • Online Pelvic Floor Physio
      • Online Physiotherapy
      • Online Women's Integrative Health Coaching
  • Yoga
    • In Studio Classes
    • Online Classes
    • On Demand Classes
  • EDUCATION
    • Online Education >
      • Online HypnoBirthing Education
      • Online Childbirth & Newborn Care Education
    • Online Free Events
  • Doula Care
  • Professional Trainings
  • Blog
  • SHOP ONLINE