5 Simple Ways to Improve Your Relationship with Yourself

My experience shows how well I treat myself impacts my mental, emotional, and physical well-being. In addition, scientific research indicates those people who use positive internal dialogue, are consistent with self-care habits, and practice self-compassion are likely to thrive [1, 2, 3, 4]. 

Discover "5 Simple Ways to Improve Your Relationship with Yourself" by looking below. 

1. Honor your personal needs and recognize your limits. Learn to say no to activities, people, or demands that drain your energy or misalign with your values. Build self-trust by treating commitments to your own schedule, rest, and health with just as much or more respect as you give to others. Reserve downtime and create unstructured space for relaxation, rest, and pleasurable activities, rather than overloading your days with chores and responsibilities. 

 

2. Practice self-awareness and connect with emotional guidance. Treat your emotions as friends. Gain information by noticing sensations in your body, and asking what they are signaling. Observe your inner monologue and stop listening to self-criticism, blaming, shaming, and judging yourself harshly. Replace ineffective habits by  practicing kindness and encouragement. Spend quiet time with yourself through journaling or self-reflection to check-in and acknowledge your current state. 

 

3. Discover ways to enrich self-care and perceptions of self-worth. Notice what makes you feel cared for, whether that entails letting someone cook for you or draw your bath. Give yourself permission to spend quality time giving those things to yourself. Read for pleasure, walk on a nature trail, or recite words of affirmation. Recognize your worth, by praising your own accomplishments and strengths, instead of focusing exclusively on your flaws. Practice self-forgiveness by acknowledging mistakes as “neutral learning moments” rather than personal failures.

 

4. Be mindful about negative habits and pledge to work on changing one ineffective pattern each day. For example, imagine you have a friend who frequently cancels at the last minute or doesn’t show up for plans you made together. It is likely that you would start to lose trust in that friend over time. The same thing happens when you don’t nurture the relationship you have with yourself. Rather than overwhelm yourself by trying to establish several new habits at the same time, pick one that is realistic for your schedule and initially spend no more than 10-20 minutes per day on it. Some examples are practicing a daily meditation for 5 minutes instead of worrying, journaling for 10 minutes instead of letting thoughts race in your mind, going for a 5-minute walk, instead of saying you have no free time. This "upgrading process" can help you build trust in yourself and improve how you relate with yourself over time.

 

5. Be proactive. Support your nervous system by meeting basic physical needs including proper hydration and healthy eating, daily movement, and consistent rest and sleep. Refrain from comparing your circumstances to anyone else’s. Start from where you are now, and build on that. Practice gratitude, self-compassion, and kindness toward yourself. Make it a point to recognize and record your assets, small victories, and personal strengths. Focusing on positives reduces the impulse to look for deficits.

 

There are several self-care techniques that can help those who want to improve their relationship with themselves. If you struggle to do this, it might be time to seek professional mental health help.  

Note: This post was written for educational and entertainment purposes only, and is not intended as health or psychological advice. If that is what you seek, speak to a professional health care provider. 

 

How many things mentioned in this post resonate with you?

 

Please comment below about those ideas, traits, or characteristics you identify with or want to develop, and/or suggest other ways you’ve used successfully to improve your relationship with yourself.

Cabbage Recipes that are Easy and Delicious

 

Cabbage is a cruciferous vegetable belonging to the genus Brassica. Cruciferous vegetables get their names, because each of their flowers looks like a crucifix, or a cross. Their rich colors indicate just how nutrient-packed this vegetable can be.

Cabbage is a health powerhouse. Substances in it fight inflammation, boost natural immunity, lower cholesterol, and helps with good digestion and elimination. For more about cabbages' nutrition and health benefits read 8 Benefits of Cabbage, and discover why this vegetable is so healthy. 

Note: This post is intended for educational and entertainment purposes only and not intended for nutritional or health advice. If you seek advice, consult with a professional health care provider. 

Look below to discover which types of cabbage are the 4 most popular kinds

Green Cabbage has a sturdy, pale green or white head with a crunchy texture and mild, peppery flavor. Best for coleslaw, stir-fries, and sauerkraut.

Red (or Purple) Cabbage is dense and deep purple-red with a slightly spicier or more earthy taste. Best for raw salads, pickling, and braising.

Savoy Cabbage is a deep green, with crinkled, waffle-like leaves that are tender and buttery. Best for stuffed cabbage rolls, soups, and light sautés.

Napa (Chinese) Cabbage is oblong, with a barrel-shaped head, and pale yellow-green frilly leaves and thick, crisp white ribs. Best for kimchi, dumplings, and quick stir-fries.

Crunchy Coleslaw, Recipe and Photo by Nancy Andres

Our first dish was created by yours truly. I enjoy coleslaw best, when it's made with a mixture of red and green cabbage, and no mayo.  My recipe for Vegan Coleslaw: Quick, Healthy, Tasty, is a snap to put together, and requires no cooking. One serving is a healthy substitute for a portion of vegetables or salad. 

 

Vegan Coleslaw Recipe and Photo from Nancy Andres

Note: If you have a sensitive stomach or are not used to eating cabbage, start slowly by eating small cabbage portions, and build up slowly. If you sprinkle a teaspoon of baking powder into cabbage dishes that are going to be cooked (soup, stew, stir-fries) food will be more easily digestable 

Here's a hearty recipe that comes from PETA. It is easy lentil and rice stuffed cabbage, a main dish that's super delicious and filling. Recipe is plant-based whole foods and is kind to people, animals, and the planet.

Easy Lentil and Rice Stuffed Cabbage, with Permission from PETA

Next is a recipe from The Kitchn for homemade sauerkraut. It has only two main ingredients, yet this fermented food tastes better, looks better, and costs less than most store bought kinds. 

Next in line is a tempting main dish salad. The recipe for Napa Cabbage Salad by Darshana Thacker Wendel appears on the Forks Over Knives site. It combines fresh shredded Napa cabbage leaves, crisp green beans, crunchy carrots, and salty peanuts in a sweet ginger-soy dressing.

The fifth up was created by Real Food Blogger Judee Algazi at Gluten-free A-Z Blog. It's an easy, colorful recipe for Spicy Cabbage Soup. Not only will you find this delightful vegan cabbage soup recipe at her blog, you'll find links to unstuffed cabbage rolls and cabbage and carrot slaw too.

Spicy Cabbage Soup, created and shared with permission of Judee Algazi 

Please take a moment to comment below. How often do you make dishes that feature cabbage? Would you like to reap the health and flavor benefits from savoring this nutrient-dense cruciferous vegetable more often?

 

Do you have a recipe you love that features cabbage? Please let us know about it in the comments section below.

Did you know cabbage was so healthy? Please comment below.

If you like what you see, please share the love on social media. All that I ask is that you credit me for the post and link back to it.💖

 

After you finish commenting here, please drop by the other blogs to respond to them. We would certainly appreciate hearing from you. 💖 

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Smoky Vegan Split Pea Soup is Super Delicious

Organic Vegan Split Pea Soup with Whole Grain Croutons

For a flavorful piping hot one pot soup supper, ladle out steaming cups or bowls of smoky vegan split pea soup. My smoky vegan split pea soup recipe is hearty, delicious, nutrient rich, yet doesn't contain animal products, fat, or cholesterol.

Reserve time to prepare this soup, when you know you'll be home for a few hours, whether that's on the weekend or other chunk of time during the day. Allow the soup to simmer on the stove, while you work from home, do household tasks, read for pleasure, jog on a treadmill, or watch TV. 

This recipe goes a long way. It can be served at lunch, dinner, or even as a low-cal snack. Savor its flavor two times during one week, and cut down on meal prep time, and save energy and money too.

Smoky vegan split pea soup is an economical meatless meal that tempts your taste buds, as 1 pound of organic dried split peas cost approximately $2.99 a pound. Conventional dried peas cost approximately $1.99 a pound. Use the seasonings and veggies you already have on hand, and you can whip up a meal you and your brood will love for pennies on the dollar.

Smoky vegan split pea soup is a nutrition star. It fulfills a big chunk of the daily requirement for protein, fiber, complex carbohydrates, vitamins, and minerals. Split pea soup is a good source of fuel for our bodies without added fat. Leftovers freeze well, and eating it again when its defrosted and re-heated well, prevents food waste too.

One Cup of Homemade Smoky Vegan Split Pea Serves Up:

*Hearty Taste from a Health Promoting Legume that has a long shelf-life and is available throughout the year

*Good source of Vitamin A to help support eye health

*Excellent source of Manganese, a mineral that helps maintain strong teeth and bones

*Good source of Vitamin B 1 (Thiamine), a b-complex vitamin that helps our bodies produce energy, supports the nervous system, and helps prevent digestive and memory problems

*Good source of Vitamin B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin

*A good source of Potassium to help build muscle and process carbs for energy

*Contains at least 7 grams of protein per serving



*Good source of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy

*Good Source of Soluble and Insoluble Fiber, with 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders

*A Complex Carbohydrate with approx. 30-40 carbs per cup. 

*Big Flavor for a colorful soup packed with nutrients for only 250 calories per cup

*This non-fat recipe contains zero cholesterol and no animal products

Now, on to the recipe...

Ingredients:

1 pound organic dried green split peas (may sub yellow spilt peas instead of the traditional green kind as nutrition content similar)

8 cups water
2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 medium organic chopped russet or sweet potato, and small chopped parsnip or turnip
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano

4 cloves organic garlic that has been minced
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon salt
4 teaspoons low sodium soy sauce, 4 teaspoons Braggs Liquid Aminos, or 2 low sodium veg bouillon cubes

Optional ingredients: freshly minced dill, sun-dried tomatoes, fresh parsley, croutons, or grain of your choosing  

Note: I always use organic ingredients when available, because organic means produce and seasonings aren’t genetically modified, aren't sprayed with chemicals, and aren't grown in soil that contains chemical fertilizers. 

Note: All veggies can be chopped in a food processor. To keep additional prep simple, when herbs or spices mentioned above aren't in your pantry, use a substitute. Seasoning blends like 21 Seasoning Salute works well. Avoid trips to the market, and use what's in your house already. For example, you may add shallots, leeks, scallions, mushrooms, red pepper, cabbage, and assorted varieties of squash. 

Note: If you don't care for very thick soup, puree less and add more water or veg broth. 

What to Do:

1. Soak split peas for up to 8 hours in enough water to cover by 2 inches. Soak the peas in at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.

2. Place peas in a Dutch oven or large pot. Add minced garlic cloves, chopped onion, chopped carrot, and chopped celery and dry sauté for a few minutes (3-5 minutes) or use a few drops of water if veggies begin to stick. Then pour in 8 cups fresh water or combination of water and veg broth. Put in bay leaf, and any optional veggies. If you add additional veggies, use an extra cup of water for each veggie you include. Season accordingly. Cover pot and lower heat to medium. Dried herbs and spices can cook the whole time. 

3.Cook until peas and veggies are tender and partly mushy, anywhere from 3/4 hour to an hour or more. Don't forget to stir every 10-15 minutes to avoid soup from overflowing or sticking to bottom of the pot.  Add fresh snipped herbs a few minutes before you're ready to take the pot off the stove. 

4. Remove soup pot from heat. Put on a cutting board or other heat resistant surface. Use an immersion blender or food processor to puree soup until it is blended to a consistency you like. 

Use an immersion blender or food processor to puree the soup 

In my house, we like thick yet creamy soup. Adding potatoes and pureeing the soup makes it thick without having to bulk it up with extra ingredients.

We serve pea soup with whole grain crackers, or with a slice of toast with almond or peanut butter. At other times, we combine it with leftover rice, quinoa, or barley. We keep it simple, and add cooked grains to the soup as it heats, for a terrific one dish meal.

Smoky Vegan Green Split Pea Soup with Smoked Paprika and Basil Garnish

Enjoy the Homemade Goodness of Smoky Vegan Pea Soup, a whole food with no additives or preservatives, no refined sugar, low sodium, and no harmful ingredients used to bulk it up. Your meal mates will be delighted by this soup's lively taste and so will you!

I'm glad you stopped by. Before you go, please take a moment to comment and then pin or share this post (with my URL link included) on social media of your choosing. Sharing is caring and I appreciate your help in spreading the word about this blog.

Want additional soup recipes? Here are a few suggestions.

Vegan Minestrone, Packed with Flavor

Vegan Black Bean Soup, Spicy, Scrumptious, and Simple

Heavenly Hearty Healthy Vegan Red Lentil Dal

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6 Bedtime Affirmations to Help Us Get A Good Night's Sleep

Research and life experience indicates that reciting affirmations before bed can boost our sense of well-being, and help us feel calm, and able to drift off to sleep. If sleep is hard to come by and we have racing thoughts, worry, or stress overload, this post offers 6 positive affirmations to replace ineffective pre-bedtime thoughts and ideas with  positive statements and powerful phrases instead. 

Affirmations are positive statements that are recited and repeated aloud to confirm or reinforce the idea that something is already true and bountiful in our lives.

Science says saying affirmations aloud before bed is an ideal way to clear the mind. Repeating affirmations on a consistent basis helps us deal better with daily stresses of living, and reminds us to nurture ourselves, and affirm we are safe and secure. Read "The Benefits of Positive Affirmations" for more.

💖

6 Bedtime Affirmations to Help Us Get A Good Night's Sleep

1.  I calm my racing thoughts, by focusing on my breath, and breathe in and out mindfully.

2. I develop a nighttime routine that helps me slow down, relax, and go to bed each night with ease. I am consistent with self-care and get deep, restorative rest and sleep.

3. I am letting go of anxiety and fear about the future. In this moment, I am safe and deserve a good night's sleep.

4. My mind, body, and spirit are worthy of kindness, and each day I choose serenity; I choose peace; I choose love. 

5. I let go of striving, fixing, and analyzing. I affirm I'm able to let life unfold, and release my desire to force outcomes.

6. Relaxation and sound sleep are basic needs I give myself permission to enjoy.

Do you compose and recite affirmations before going to sleep? Why or why not?

I shared my original affirmations with you in hopes that they will resonate with you. Try your hand at writing and reciting affirmations of your own.

Please share any sleep affirmations you relate to in the comment space provided below.

What self-care practices help you maintain balance? Please explain below.

I read and appreciate every comment, but am not able to publish those that contain links.

Tip: Try to be consistent with a daily affirmation practice for at least three weeks. Then check in with yourself to note whether you feel more relaxed and/or capable of dealing with tension and stress than you did before.

Thanks for the visit and please share the love on social media with a link back to this post.

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Note: This post is intended for information and educational purposes and is not given as medical advice. Consult with your healthcare providers, if you seek medical or psychological guidance. 

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