Welcome back to self care essentials.
Sponsored by Premera Blue Cross.
So a big part of taking care of
ourselves is nourishing our bodies.
Nutrition and self care
are not one size fits all.
In fact, my next guest says we should
eat well with all the without all the
guilt that sometimes comes with it.
I love that idea.
Joining me now is a registered dietitian
and nutritionists Shelly Najar.
Thank you Shelly for being here.
Thanks for having the energy.
You know, like I was saying
nutrition and self care.
It's not one size fits all.
What do we know and what should we
consider when it comes to intuitive eating?
Yeah, intuitive eating
is really about helping you figure
out how does your internal body cues
match up with the things that we
know about science and how can we
use a blend of that to guide what
we eat that is specific for our
situation rather than just having
the external rules that tell us
what we should or shouldn't eat.
That leads to guilt,
right? And we all know that breakfast
is basically the most important meal
of the day and you put together some
great breakfast ideas that can be
catered to what we need individually
and the first one is the I do not have.
Time to eat breakfast which
starts with yogurt and toppings.
But you say oatmeal is super
important and easy.
Yes, yes. So oatmeal we can do even
without a microwave over stove as
long as you have boiling water.
So I've heated this water in my hot
water pot so it's very fast and easy.
I put the oats in the bowl and then I just
add boiling water to it and give it a mix.
And you can either put your
toppings in at this time,
or you can add your toppings.
After it soaks up all the water,
and while you're waiting for the water
to soak, you know you can be putting.
You can be checking your email.
You can be doing other things so
it's really hands off which I love.
It's going to be putting like a little
bit of jam and some nuts jamming
or oatmeal. I've never heard of that.
That is so cool.
And oatmeal is really I I've, you know,
you've always heard eat your oatmeal.
It's so good for you.
It is really good for us, right? This
is very good for us.
It's a great source of soluble fiber
which is helpful for digestion,
stable blood sugars, and you know,
keeping us full and healthy and
satisfied for a long period of time.
I'm giving us healthy cholesterol levels.
It's a really great food.
The next person of the the the
catered breakfast is my husband.
100% The I don't eat breakfast,
breakfast kind of guy.
What do you give someone
who doesn't eat breakfast?
Yeah, well, First off you give
them understanding, right?
We're all a little bit different,
but sometimes it can be helpful
to have a little bit of breakfast,
have a little bit of something so
that we kind of prime the pump
for getting used to noticing
our hunger and fullness signals.
So I have like a piece of bread.
It could be any kind of bread
with any toppings, fruits,
even something as simple as a breakfast,
drink or smoothie just so that you
start getting used to eating a little
bit during the day rather than all at night.
It's not healthy to not eat till
2:00 o'clock in the afternoon
talking my husband right there.
The the third one is my favorite.
The last meal is the I don't
like breakfast foods person.
What do we eat for breakfast really?
Yeah, that's so great and the really
the key thing here is to give yourself
permission to eat foods, right?
It doesn't have to be breakfast food.
Breakfast around the world looks very
different and so this could even just
be leftovers 'cause they're fast,
they're easy and there's something
we already like to eat and you know
you have them already ready to go.
So this would be any kind of leftovers or
any other kind of food that you prefer over,
like the typical breakfast foods.
So so I'm all about eating leftovers
for breakfast before I let you go.
One quick. Talking point about the
importance of nutrition because I
know I can't do anything unless
I eat something in the morning,
but it is really so important to all
of the things our bodies do, right?
So true, yes. Nutrition,
especially as an act of self care,
really helps increase our capacity
because it meets a basic need.
And when we think about self care,
it's all about taking care of,
you know the basic needs like you
would a child or a pet, right?
Feeding is one of those basic needs,
so we're doing that to ourselves
and that can increase our capacity
to live and enjoy life. You know,
take care of our other health concerns,
make easier decisions,
have more stable moods and emotions,
more stable blood sugars,
just in general,
just like a healthier life.
General half happier, healthier life.
Shelly, thank you so much for your time.
It has been such a pleasure talking
to you and learning with you will
have to talk again. Thank you, Missy.
Leftovers for breakfast right?
I am so into that all right,
we've listed all of Shelly's breakfast ideas
as well as more about intuitive eating.
If you want to find out more about what
that means, how it works, what to do,
how it make it part of your life,
just text the word care CARE to
206-448-4545 again, that number is
206-448-4545. We're going
to send you so many links.
It'll be easy peasy to get healthy.