All posts by Jana Snyder

Fatigue and insomnia: I’ve tried all the cures – here’s what works for me.

does tea help you sleep

I’ve struggled with insomnia my whole life, I think. The battles my parents went through to get me to sleep at night as a child were epic. (I know: I heard about it years later. My parents were still shaking their heads, years later.) When adolescence and its lovely hormonal cocktail hit, things ramped up some; then motherhood was a whooooole new level!

I’ve tried medications and alternatives. Here are all the things I know to try. At the end, I’ll list what has and hasn’t worked for me.

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25 Ways to Nurture Yourself

woman walking outdoors for self-care

One of the main reasons we do emotional eating is because we’re feeling stretched to the breaking point. One of the best ways to combat that is with regular, intentional self care.

But many of us don’t know how to do that. And in fact, we may be used to thinking of food and drink indulgences as “self care.” Yeah, it can make you feel better in the short run, but it doesn’t help turn your heart and mind in a more positive direction.

We often think that the most efficient way to fix our disordered eating is by attacking the eating part of the cycle. But in reality, the most effective way to turn the tide is to begin to practice regular self care, which helps even out our emotions and stop the cycle of self-punishment. (I’ve written about this before: 5 steps to address emotional eating; How emotional eating keeps you stuck.)

Here are 25 ways to practice self-care — and only one of them involves food!

self care tip; schedule a date with the sunset

  1. Schedule yourself a daily appointment to watch the sunrise or sunset.
  2. Go for a goal-free walk at your favorite time of day.
  3. Wander a flea market, book store, garden center, or hardware store. Your choice.
  4. Put your phone on airplane mode for an hour or two.
  5. Add to your gratitude journal – or start one.
  6. Play with your favorite child or pet.
  7. Take a guilt-free nap.
  8. Organize something. foliage in vase
  9. Wander a garden.
  10. Meditate.
  11. Re-read old journal entries.
  12. Write without expectations or self-criticism.
  13. Read an old favorite book.
  14. Forgive someone. You might start with yourself.
  15. Make found poetry.
  16. Watch inspiring videos. Or funny ones, that just make you laugh.
  17. Dance to your favorites.
  18. Cook something that pleases your soul and nourishes your body.
  19. Spend time in a hammock or lounge chair (weather permitting). Tune into the sounds of nature around you.
  20. Go stargazing; get out of the city, if necessary.
  21. Harvest some flowers and/or foliage from your yard, if possible. Arrange them.
  22. Schedule time with an authentic friend.
  23. Read some Psalms and pray.
  24. Take a soaking bath while listening to a favorite book, podcast, or music. (With favorite scents in the water or in a candle, if that’s your thing.)
  25. Get to bed in time to get eight hours of sleep.

What are your favorite ways to practice self care? Have you seen it make a difference in your health?

25 ways to practice self care

Thanks to my Instagram friends for adding to this list:  @afreshattitude, @cheesegirlpa, @corinnescleanjourney, @lynettesart, @my_crazy_low_carb_life

 

Photos:

Woman outdoors: by Alexandre Croussette on Unsplash

Kansas sunset: by Jana Snyder

Foliage in vase: by Heather Mount on Unsplash

Blueberry cheesecake fat bombs

blueberry cheesecake fat bombs

A picture of this sugar-free keto treat has been in my @jana.realfood account on Instagram for a while, and people keep commenting,”Where’s the recipe for those blueberry cheesecake fat bombs? I want to make them!” So finally I got the hint: here’s the recipe!

 

Blueberry cheesecake fat bombs recipe

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2/3 cup blueberries, fresh or frozen (strawberries or raspberries would probably work great, too!)

8 ounces cream cheese

1/3 cup coconut oil

1 teaspoon lemon juice (or more, to your taste)

1 teaspoon vanilla extract

5 drops plain or vanilla stevia extract (omit, or add more, to your liking)

3 dashes of salt

 

Allow the cream cheese to come to room temperature for 30 to 60 minutes, until softened.

If using fresh berries, wash them and remove the stems. Frozen berries work fine, too. Just make sure they’re sugar-free!

blueberries - fresh and frozen

If using frozen berries, let them sit at room temp for 10 or 15 minutes before blending.

Combine all ingredients using an immersion blender* or food processor, and mix until well combined. Taste, and adjust lemon juice and/or sweetener to your preference. This amount makes for a very subtle flavor. If you like a stronger lemon flavor (I do!), you may want to add quite a bit more.

Spoon the mixture into small muffin silicon molds or candy molds*. Place in the freezer for about 2 hours, or until set.

Pop them out and store in a bag in the freezer. Enjoy!

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Macros

Since the per-serving info depends on what size you make your fat bombs, I can’t provide macros for an individual serving. So please note that the numbers below are for the entire recipe. To determine serving numbers, divide these figures by the total number of servings you made.

Carbs: 23 gr (6%)

Protein: 14 gr (4%)

Fat: 150 gr (90%)

Info from calculator on happyforks.com

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*Equipment I recommend

This is the immersion blender I use and love. It comes with a blender attachment, a whisk attachment, and a carafe. So handy for making whipped cream. And essential for homemade mayo, or dump ranch dressing!

Here’s a cheaper version. Just a blender, no whisk or carafe.

Here’s the candy mold I use for fat bombs. (This is not what’s shown in the picture.)

Please note: These are Amazon affiliate links; if you buy something through them, I will get a li’l something from Amazon, with no additional cost to you. 🙂

blueberry cheesecake fat bombs

Who should limit carbs, and why?

sndbite-why-limit-carbs

Now that you know what carbs are to your body, and what carbs are on your plate, this will help you understand how they matter to your health, and whether or not you might benefit from limiting your intake. (Oh, and by the way: sugar is a carb!)

(4.75 minutes)

Related things you may find helpful:

Small steps to big change: 10 simple diet hacks to cut down sugar and carbs (ebook you get free when you subscribe to my newsletter)

Recipes – scroll down to find “SUGAR FREE TREATS”

How to make zoodles – grain-free, fast-and-easy zucchini noodles

A low-carb substitute for mashed potatoes

click to go to soundbites index

 

Which foods are carbs?

Question; Which foods are carbs

If you’re confused as to which foods are carbs and which ones aren’t, this should help clear things up.

Related things you may find helpful:

How to make zoodles – grain-free, fast-and-easy zucchini noodles

A low-carb substitute for mashed potatoes

Small steps to big change: 10 simple diet hacks to cut down sugar and carbs (ebook you get free when you subscribe to my newsletter)

Recipes – scroll down to find “SUGAR FREE TREATS”

click to go to soundbites index

Real food vs man made (or ultra-processed) food

real food vs man-made food (aka, ultra-processed food)

What do I mean when I talk about “real food” vs “man made food”? And why real food matters.

 

(5 minutes)

 

Other things you may find helpful:

A list of real foods, gray-area foods, and foods to avoid (downloadable 1-page pdf)

Organic, etc. – What U.S. food labeling terms mean

Making real food a part of your real life – how to make it work: an e-book that captures my most important tips for making real food work for you

The miraculous factory: you! – This topic in more detail.

click to go to soundbites index

 

It’s not healthy to give up a whole food group! (Is it?)

You shouldn't give up a whole food group

When you start talking about elimination diets, a common objection is that it’s not healthy to give up a whole food group. But have you ever stopped to think: What defines a “food group”? Click to listen…

Other things you may find helpful:

4 things you need to UNlearn about nutrition

What are carbs, fat, and protein? (the scientific perspective)

Separating diet fact from fiction (all my posts on nutrition)

Why some foods are more addictive

click to go to soundbites index