Self-Care Reminders From A Chef Spoon

Ok. I’m not going to lie. The Chef-y spoon looks good with the AM & PM Beverage Set and after some thought, it seemed unfair to craft wooden spoons for “drink” people and leave out my crowd of culinary friends. Home cooks, galley stewards, and gourmet chefs, this spoon is for you! For everyone else, let me introduce you to the spoon of spoons and the self-care reminders embedded in its use.

If you didn’t know, a Chef Spoon is a thing. It’s akin to the pen-in-the-pocket of the business world. A chef spoon is that equivalent for the culinary world. It’s a spoon you carry on your person, and its star quality, comes from its versatility. It can be used for tasting, cooking, plating or serving. Think of it as the humble kitchen tool that is always at the ready. A work horse on the line… But there is another reason I like it. All those things represent something more personal and more human. They embody the best parts about life; parts worthy of the reminder that sometimes in the pursuit of wellness, one must first thwart despair to make room for deliciousness. Are you ready?

Tasting, cooking, plating, and serving…

To taste life is like touching joy or pain. It’s a feeling. Something the human condition understands on an innate level. It’s emotional, intuitive, and expressive even if indescribable. But cooking however is physical. It’s our human capacity pushing back on the conditions of our environment meaning we, as living beings, can physically change space and circumstance through action. If I don’t stir the pot, the sauce is going to thicken and burn… Cooking is a conscious reminder that we have the ability to be change. The act of serving then brings us to the precipice of that change. (I know I skipped plating but bear with me.) Being of service is defined by having a sense of purpose and when you know you can make a difference, you become empowered by having a choice. That choice positions us on the forefront of decisions which directly influence those around us. One’s contribution is an amplification of personal efficacy, impacting immediate spaces and corroborating oneself as a source of spread whether it’s love, hate, or even a virus. So frequently we forget this, as I think at times we identify as far removed from “mattering”. We give up and settle on the default version of ourselves and never stop to think about how personal initiative (or lack there of) affects the well-being of both individual and community. We are connected you and I, even if only by a ripple, but a ripple nonetheless, and not to be ignored. Lastly, let’s go back to plating. This is the creative genius of your will to choose… Plating for a chef is the vision of spirit. It’s the manifestation of an idea come to life. It’s the bloom, the fruit of all fertilizer, the nurture that we can define as self-care. What’s on the plate is a series of choices and personal agency that collectively represent one’s commitment to “caring”. It’s the f#cks you have to give or perhaps more frequently, the ones you don’t. The plate is a taste of how you’ve been treating yourself, and indirectly, how you might be treating others . Have you been paying attention? Do you give a care? Why or why not? What’s driving your behavior?

This post is not to imply that everyone needs to be a chef to create good for the world. It’s just a little reminder that everyday life holds opportunities to improve the quality of the one we’re living. Ditch the paper plates and pull out the fine china. Try something different for the sake of curiosity. Dive into the details of everyday things and you might awaken yourself to a new sense of purpose; adding flavor to an otherwise bland landscape. It is said that we eat with our eyes but how many moments pass in as bland or bitter? How much of our lives taste processed or mundane? A settling for the status quo… a life without spice…

But satisfaction doesn’t come from lavishness. I think it comes by connecting with our human experience… recognizing we are the source of creativity, and to truly understand that, means we can change whatever task lies ahead. I wonder sometimes if it’s not that we feel powerless to take things on, but rather we just don’t have a clear vision for ourselves so we don’t understand how to tackle our wants, fulfill our desires, and adjust the setting on our primal default. The overwhelm of things gives way to inaction, and powerlessness is one of the fruits. What I like about cooking is I get to explore those things. I can taste the fruit. Add some sugar until it begins to taste sweet. Satisfying cravings is my adventure sport where I get to know the depths of my complacency. I can develop recipes for the areas where my life is lacking, and cater to both moments of nourishment and flavor. Being able to provide myself the right mix of ingredients satiates the discontent. It helps quell the frustrations, expectations, and projections of life tasting less than delicious. It’s also the drive that keeps me following curiosity. Instead of finding fault on the menu, I remember I can creating my own. I can cook my own meals, plating them, and even serving them so those around me can get a taste of my recipe, my version, my vision for a good life. It’s not a force feeding. There’s no need for a food fight. It’s just a reminder that kindness is merely at hand, and a chef spoon helps me extend it. It’s a humble spoon, but one of utility that graciously enables care.

I thought my thing was food. I thought pursuing a culinary career was the passion that would ignite my inner spirit and keep me safe from episodes of despair. Unfortunately it has not, and I visit depression just like many of you likely do. But what pulls me out of those periods isn’t my job, or my partner, or exotic travels you may have seen on my socials. Those are all great distractions for alleviating my mental health for a time but the thing that sustains in the long-term is art. Carving spoons is creative, as is the plating of my meals, or the pressing of flowers, or baking bread. These joys all began as small wonders that I’ve been chasing ever since. It’s been a journey of self-discovery that started with humble beginnings. I would never have believed you if you told me 10 years ago I’d swap my love of food, for a love of utensils but here we are… And it’s not a swap really. It’s an extension. One I enjoy sharing with you, because it fills me with purpose. I no doubt believe you too have something worth sharing even if you don’t feel it yet. I also believe it remains important that you find. We need that thing. We need it for the both of us. I want kindness to ripple cause I know with it carries a tide of wellness… So go explore and get curious. You’ll find it. Go on now. Get!

See what I mean? They look good together. I wasn’t lying…;)

Taking Control of Your Physical and Mental Health in Your Golden Years

Heyo!

June Duncan from Rise Up for Caregivers and I are back for another tag-team venture on senior health and this time we are changing-things-up!  Rather than the usual intro/outro format we are adding a bit of weaving.  Within her article, I've peppered my thoughts and added points of perspective and resources that I've found to be personally helpful during my own careship.  That's right!  Careship, which is the new term I've started to use in identifying my role as a caregiver.  Like any tour of duty, my time serving in this role is temporary.  I'm an active duty caregiver but I'm also so much more and I'm finding it increasingly important to make that distinction.  I'll have more on that topic later but for now June and I are doing our thing.  My thoughts are below in italics.


Our lifespans are getting longer worldwide. Thanks to improvements in medical science and technology, humans have seen marked improvements over the last several decades, and many people alive now can expect to live well into their 70s and 80s. The percentage of centenarians -- that is, people who reach 100 years of age -- is also rising. The choices you make each day help determine not only how long you will live but how well you will live in your final years. Your quality of life and your quantity of years are dependent on taking care of your health right now.

See Your Doctor

The best way to ensure you stay healthy is early intervention. Regular checkups help you catch problems early when they are easier to address. Even if you feel healthy, it’s important to get regular checkups. Everyone needs an annual exam, but seniors may benefit from more frequent care. It’s also important to comply with your physician’s directives and take medication as prescribed. Get regular vaccinations, including the annual flu shot, and get tested for bone density so you can identify concerns and respond promptly. Broken bones are more dangerous for the elderly, and osteoporosis is a serious issue for your health and longevity.

I'm gonna add, take care of your feet!  If there is one thing that geriatrics could advocate a bit more for it's podiatry.  As senior mobility decreases I find it ironic that there is not more awareness around foot care.  Get pedicures!!!  And if you are a caregiver to seniors get them together.  Feet are easy to neglect, especially when they are not your own and the last thing anyone wants is long, sensitive toe nails that making walking or wearing shoes painful.  This only adds to the risk of falling so get-on these trips to the salon and self-care yourself! 

Take Care of Your Body

A healthy diet and a good exercise program will give you more energy and resilience. Talk to a nutritionist to help you identify any nutrient deficiencies you may be experiencing. Replace empty calories with nutritious fresh fruits and vegetables, protein, and heart-healthy fats. Eating well will help you heal from injury and illness, and it may also help you to improve your mood and preserve your mental cognition.

Anyone familiar with the website Blue Zones?  Their motto is "live longer, better" and exploring their research is worth the time suck.  Go get lost in their website and see what you learn...

Twice a week I would take my mom to the local gym for a program offered through Silver Sneakers.  It is a light, group exercise program for people on Medicare and I used it as an opportunity to work on my own health at the gym at the same time.…

Twice a week I would take my mom to the local gym for a program offered through Silver Sneakers.  It is a light, group exercise program for people on Medicare and I used it as an opportunity to work on my own health at the gym at the same time.  And obviously, she was all about her gym look!

Studies show that moderate exercise for as little as 30 minutes per day can lift your spirits and help you to retain your physical mobility. It helps prevent the onset of diabetes, heart disease, and stroke. You can break it up into 10-minute increments throughout the day and switch up your activities to help you stay motivated. Take a walk in the morning, go for a bike ride in the afternoon, and do yoga or tai chi in the evening.

If you are a stay at home caregiver, unable to leave the home and need your own physical outlet, I strongly recommend this book:

I've been working my way through these workouts with the goal of completing all 100 by the end of 2018.  It's great for anyone too mentally exhausted to come-up with workouts.  Personally, I don't want to have to think about what I'm going to do for exercise.  I just want to do it and be done with it.  I have too many other things to think about during my day.  As for fitness, I know it's important and just want to get it done and move on.  So far this book is working for me.  It rids me of my many excuses, the biggest being "stuck at home with no time or equipment".

Lower Your Stress Response

The long-term consequences of living with high stress levels are anxiety, depression, weight gain, cardiovascular disease, and maybe even dementia and Alzheimer’s disease. Exercise is a proven stress reducer, but you can enhance its effect by learning a few relaxation techniques. Focused breathing exercises help you to reduce your heart rate and blood pressure and get into a more relaxed frame of mind. Mindfulness meditation lowers stress-related hormones like cortisol in the body. Additionally, you can do things to make your life less stressful overall. Avoid over-commitment with family or friends and learn to say, “no.”

Have you tried Headspace?  It's a meditation app and website dedicated to helping you get calm.  There are subscription options for those ready to dive into a committed practice but there is also a free program that I highly recommend.  For anyone that's been a bit lost in how to get zen, Headspace offers smart guidance with a series of introductory meditations that are worth exploring. 

Just as you scale down your social obligations, you can scale down your household junk. If you haven’t used it in a year, get rid of it. Cluttered homes make people feel uneasy and sad. If they impair your ability to clean, they can even make you ill. And if there are things in your home that aren’t safe, consider making some modifications.

June and I dedicated a whole post this very topic.  You can read it right here.

Get Plenty of Rest

The physical and mental effects of sleep deprivation can lead to serious health concerns. Initially, being overtired can affect your performance and thinking in the same way as an intoxicant. But over the long term, your missed sleep can add up to diabetes, heart disease, and stroke. Set a bedtime and follow it. Cut out caffeinated beverages in the afternoon and evening to help you get sleepy at the right time. Invest in room-darkening blinds, good sheets, and comfy pillows to help you find sweet dreams.

#koolbob still reads every night before bed.

#koolbob still reads every night before bed.

Your quality of life is a direct result of the care you give your body and mind, so make sure you’re giving yourself every opportunity to have a long, healthy life. Your loved ones want to enjoy your company for as long as possible, making memories for years to come.


Alright, now it's your turn! Whether you are in your Golden Years or not, let us know in the comments below how you are harnessing efforts to address your physical and mental health.  We are in an age that is ripe with self-care and long drank the kool-aid that sharing is caring.  Share your self-care tips!  Tell us about resolutions, best practices, new routines, and failed attempts. You're the expert of your experience and we want to hear from you.

Sincerely,

June & Ashley

*June's book, The Complete Guide to Caregiving is expecting to be released this winter!

How To Cope With Caregiver Guilt

Life is what we make of it, right?  This is what we are told.  That if we push through time with the right amount of vigor, we can achieve our dreams with a full heart and a happy ending.  But rarely do these tales mention entrapment via circumstance.  Seldom do they reflect that choice is usually conditional. 

White Pumpkin Recipe 1: Curry pumpkin soup with barley, fresh tomatoes, scallions, cilantro and coconut milk.

White Pumpkin Recipe 1: Curry pumpkin soup with barley, fresh tomatoes, scallions, cilantro and coconut milk.

As caregivers we are often accustomed to squelched hope and rarely do these stolen dreams leave us clues for reparations.  However, a passage through loss, be it people or dreams, is never short on perspective.  Hindsight hurts for all the things we didn’t see before.  The pain doesn’t stem from whom or what is now gone; it’s a pain from recognizing what we had, and the failure then, to act.  It’s all the missed opportunities we can’t get back, and learning in the now, how to sit with forever. These are the seeds of our guilt and no one else can help us sow them.

White Pumpkin Recipe 2: Pumpkin paratha with cumin seeds and cilantro.

White Pumpkin Recipe 2: Pumpkin paratha with cumin seeds and cilantro.

Caregiver guilt is akin to a wet blanket and industry insiders are quick to call for its disposal. It’s heavy, burdening one’s mental health, and hardly the stuff of optimism that dominates the world of self-care.  But in truth that blanket, wet as it may be, is constructed of fibers, entwined with layers that represent so much more than what most outsiders perceive.  It’s a compass that governs our future selves.  It’s not to be cast off, but rather something to heed, as it provides a rare peek at our unmasked emotion.  It’s the truest reflection of the stranger we keep inside.

Sometimes the only thing that’s different is our perception of what ”is”.  And sometimes the only way to see that is to listen...
White Pumpkin Recipe 3: Warm white pumpkin salad with barley, kale, cilantro, pepitas, and lime.

White Pumpkin Recipe 3: Warm white pumpkin salad with barley, kale, cilantro, pepitas, and lime.

Guilt doesn’t have to imply flawed. It can be embraced for growth even when it doesn’t fit well with the mainstream social construct.  We can’t be afraid to feel guilt’s weights.  We’ve been carrying it around long enough for it to become us. It's in our fiber.  And to quote the song from this previous post: "it's in my honey, it's in my milk".  Why not give it pause and listen to what it’s saying.  There is more to it than just the burden of weight.  It has a message and needs some breathing room to develop it's voice. 

Just breathe… 

Things might begin to look different, even sound different, even when circumstance remains the same.