Blindspot Busters

Regardless of persuasion when it comes to philosophical thinking, I know that my body is the only one I have in this earth and if I look after it then I can have many more adventures. This means I need to take care of myself. No one else is going to do that for me. And that’s okay, I am more than capable. Of course, I have learnt a lot of life hacks along the way to help me to do this. I will share some of them here. This stuff is relatively easy if you get it right. And it is possible to do on a budget. I know, my financial mentor signed off on my budget today. No frivolous spending. I have paid off some of my debt. I have made clear progress across all areas of my life. I’ve got this.

Physiological – The actual body mechanics

Nutrition 

So, I have done a deep dive in nutrition (I also used to work at the Institute of Food Nutrition and Human Health at Massey University), but that is all for another post. Right now, we are sticking to basics. Protein! Protein 3 times a day. I have learnt this is the baseline. You can find protein in a variety of things. To make it easier, here is a list. (from Harvard Health Publishing).

Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.

Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout.

Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat.

Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc.

Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so be mindful of portion sizes.

Eggs contain all the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.

Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein.

I have found that my preferences for this change frequently, but if I ensure my diet is packed with protein I can present as a basic functioning adult most of the time.

Sleep

So, neuroscience wise, it is while you are in deep sleep that your brain flushes out all the negative chemicals. It is a build-up of this bad stuff that stops your brain functioning at peak capacity, however it is relatively simple to resolve.

8 hours a day – 5 hours uninterrupted. It is the last part that is the most important. It is near the end of this 5-hour period that the chemical flush out happens.

I have found that routine and structure are key to maintaining this. The reverse is also true, however. If you want to build a routine, this is a good place to start. Pick a bedtime and plot 8 hours from there. Then stay in bed for that period. It is true that even if you are not sleeping the rest will be good for you, and by staying in bed for that time you are building better habits that will eventually lead to healthier sleeping patterns. 

Exercise

This does not need to be as extensive as some people seem to think. Any physical activity at all works well here. You can even do some slight tweaks to your cleaning regime to make it your exercise if you like.

Personally, I like walking, yoga, and dance. 3-4 times a week is what is recommended for at least 20 minutes. I often do far more than that, it depends on what else I am up too.

Health

I have learnt the hard way that going to the doctors regularly and following their advice to look after your long-term health is important. Don’t listen to other people, don’t diagnose yourself. See a professional and make a comprehensive plan. It will be worth it. 

Safety – Work / Life Balance

This is a tough one simply because everyone is so different, yet we live in a society where we are all expected to be able to work business hours and look after ourselves outside of work. This is particularly tough for anyone with any form of disability. I should know, I am one of them.

I have learnt that the best pathway to success for me is to start small, achieve one or two things then rest. I started from there. Currently I am doing a lot more than that, but I rest periodically still. All throughout the day. Anyone who observed me on a workday would probably not consider a lot of what I am doing ‘work’. The is likely due to the autism. It is however incredibly productive for me to work the way I work best. And that involves a lot of moving around (I find it hard to sit still for too long), it involves a lot of phone calls with colleagues whom I also consider friends, and it also involves a lot of listening to music.

I have finally learnt the importance of boundaries around my work too. If I am interested in something I will often pursue it completely blind to things falling apart in other aspects of my life. For now, I have decided the best way to avoid this is to only work school hours. Outside of that I do craft, spend time with family and do things that I find fun. This helps me find inspiration for my work and means I am rested enough to concentrate on what I need to deliver.

Rest

If you don’t know what this looks like for you, then be wary of the crash and burn. Trust me I know. Being able to rest, to just sit and not do anything, is hard for a lot of people. It is important though, if I don’t the stress, I take on will eventually overpower my nervous system. I know this because it has happened to me MANY times.

Love & Belonging – Friends

In my last post on whanau I talked a bit about how I had to learn how to redefine whanau. I found once I had moved people that would ordinarily be considered ‘friends’ into the whanau category, I then had to redefine what friendship meant to me. 

How I define friendship is people who are interested in more than just my interests. They are interested in me as a person – my wellbeing. The only difference between my friends and my whanau is the length of time they hang around. Friends can fight and break up. If we apologise and make-up again, well then, we are much closer to becoming whanau – and whanau are there for life.

Esteem – Self-Respect

When my marriage ended, I lost respect for myself. I had no esteem. It has taken a very long time for me to recover this. I now respect myself. This is so super personal. Standing in front of the mirror and telling yourself you love yourself is very difficult. I cringed when I started. I heard another woman in my strengthening woman group talking about doing it, and how it was getting easier. It helped me commit to keep going. And eventually it worked.

I have a lot of strengths and I do not need to be good at everything to be a good person. I just need to show up and do the best I can. I do that to the best of my ability every day. Every day I learn how to do that better. 

Ultimately, I respect myself because I want my son to see what that looks like. I want to model it for him. I want to be the best role model I can for the next generation and that is the only standards to which I need to adhere.

Self-Actualisation – Energetic

What I aspire to in this section of my life is to have enough energy, enough spoons left at the end of the workday, that I can do the fun stuff too. Living a life that is all work and no play makes Nicola a dull girl. Anyone who knows me knows that when I am at my best, I am incredibly colourful. In every different way possible. Pretty much. I love all the colours of the rainbow. And I mean that in a wholesome way.

Next Steps

Next we’re looking at… I cannot remember, but another facet of Te Whare Tapa Wha. It will be good. In the mean time, what do you do to look after yourself? I would love to hear about it. Feel free to leave a comment.