When you think of self-care, what comes to mind? For many, self-care means a shopping spree, fine dining, or spending a day at the spa. Self-care is more than treating yourself to luxurious items and experiences. Self-care means being kind to yourself - whether that's eating nutritious meals, taking time for hobbies you enjoy, being active, getting adequate rest or investing in meaningful relationships - focusing on your needs will contribute to your health and happiness and will be an example to those around you. This September, put an extra emphasis on you!

Expressing gratitude allows us to take a step back and truly appreciate all we have in our life. Keep a notebook by your bed and write down the things that you’re grateful to have. Everything from clean sheets to a good friend is worth making note of.

Here are some gratitude prompts you can use:

• Something that you’re looking forward to
• Something about your body or health that you’re grateful for
• A possession that makes your life easier
• What you like about your job
• Write about a friend, teacher, mentor or family member that you’re grateful for
  
• One of your personality traits that you’re grateful for

Too often we eat our meals while multitasking, meaning that we forget what we’re eating and how. Try eating your meal at a table with no TV, computer, or phone around you. Eliminate distractions so that you can focus on what you’re eating.

Taking long, slow deep belly breaths to calm your nervous system. It’s a way to pay homage to sensations and feelings as you move through your busy day. Set a reminder on your phone every few hours to take a few breaths to restore your focus.

Movement and exercise are essential to self-care. When you exercise, your body releases endorphins that make you feel happier and less stressed. Find an activity that you enjoy doing and do it often. Let movement be playful, fun and without expectation for any particular result!

Social media certainly has its benefits – and its downsides. Most people report their success online, creating an unrealistic notion of a perfect life. Take time to break away from social media and allow yourself to focus on the beauty of the moment. Since it’s National Self-Care Awareness Month, encourage others to follow suit!

Here's a challenge known to have a significant impact on your sleep health:

Leave your phone in a separate room from which you sleep. As difficult as this may be, try it for a minimum of two weeks!

Ingredients

• 6oz Crusty Bread (1/2 loaf) cut into 1-inch cubes (6 cups)
• 2 Tbsp extra virgin olive oil
• 1/8 tsp sea salt
• 2 lbs ripe tomatoes cut into small wedges or bite-sized pieces
• 4 oz fresh mozzarella halved mozzarella pearls
• 1/2 medium red onion thinly sliced
• 1/2 cup basil leaves (about 22 leaves), coarsely chopped, plus more to garnish

For the Vinaigrette Dressing:

• 1/2 cup extra virgin olive oil
• 1/4 cup red wine vinegar
• 2 garlic cloves grated
• 1/2 tsp salt or to taste
• 1/8 tsp black pepper

Instructions

1. Preheat oven to 400˚F. Place bread in a mixing bowl, drizzle with 2 Tbsp olive oil and a pinch of salt. Bake for 9-11 minutes until toasted then set aside to cool. Edges should be golden brown and crisp and the centers should be slighly chewy.

2. In a small bowl, combine vinaigrette dressing ingredients and whisk to combine.

3. Place remaining Panzanella salad ingredients into the same mixing bowl you used for the bread. Add the cooled bread. About 15-20 minutes before serving, drizzle on the dressing and toss the salad gently to combine. Garnish with more chopped basil to serve.

Email: ginther@smolaconsulting.com
Website: www.smolaconsulting.com
Location: 1 South Washington Street, Rochester, NY, USA
Phone: 5857774080