Nourish Together - Weekly Newsletter -
Recipe of the Week
This week’s recipe, Vermont Biscuits, comes from our very own Nourish team member, Moorea.
“I love these biscuits they’re simple and easy to make and so delicious! They’re addicting and a perfect addition to soups, chili, stews, etc.!”
Ingredients:
2 cups flour (unbleached and can substitute ½ cup white whole wheat flour)
1 tablespoon sugar
1 tablespoon baking powder
½ teaspoon salt
⅓ cup cold butter
1 cup skim milk
1 cup shredded cheddar cheese
Directions:
Preheat the oven to 450 degrees.
Mix together the dry ingredients. Then, add in the cold butter and work the butter into the flour until pea sized.
Mix in milk and cheese, careful not to over mix.
Drop onto an ungreased pan about one inch apart, and bake for 10 minutes.
Makes 12-15 biscuits.
Enjoy!
Inspiration
Mindful Self-Compassion Technique
I've been practicing mindful self-compassion (MSC) for many years. One of the components of MSC is exploring what would feel like kindness in the midst of challenging feelings.
Kind, supportive touch is a simple, yet profound way to care and comfort ourselves, and is one of my favorite techniques.
Our skin holds a remarkable sensitivity to touch. The act of physical touch has the ability to activate our care system and engage the parasympathetic nervous system, helping us to calm down and feel safe.
Kind touch also releases oxytocin, the hormone associated with bonding and trust, which provides a sense of security and promotes emotional well-being.
So, how can you incorporate kind, supportive touch into your self-compassion practice? Here are a few techniques to explore:
- Hand on Heart: Place one hand over your heart, gently cupping it with the other hand. You can also try rubbing your chest in circular motions to create a soothing effect.
- Hand on Your Cheek or Face Cradling: Cradle your face in your hands or place one hand on your cheek, allowing yourself to experience the warmth and tenderness of your touch.
- Gentle Stroking of Arms: With a soft touch, stroke your arms from the shoulder down to your hands, nurturing yourself through the power of touch.
- Crossing Your Arms and Giving a Gentle Squeeze: Cross your arms and give yourself a gentle squeeze, mimicking a comforting hug and providing a reassuring sensation.
- Hand on Your Abdomen: Place one hand on your abdomen, connecting with the center of your body. You can also try placing one hand on your abdomen and the other over your heart, integrating support and compassion.
- Rubbing the Top of Your Legs: In a seated position, gently rub the top of your legs, allowing the touch to bring a sense of grounding and relaxation.
- Rubbing Your Hands Together: Create warmth and energy by rubbing your hands together. Feel the sensations and let them permeate through your body, invigorating and comforting you.
As I practice these different techniques, I incorporate deep breathing. I inhale for 4 seconds, then exhale for 5 seconds. When your exhale is longer than your inhale, you send a signal to your nervous system that you are safe and can calm down.
I encourage you to take time, trust your intuition, and find what feels nurturing and supportive to you.
Incorporating kind, supportive touch can be a beautiful way to show yourself love, care, and tenderness. As you explore these techniques, be patient and gentle with yourself. Cultivating self-compassion is a journey, and every step you take toward nurturing yourself is a step in the right direction.
Live well. Be kind.
Jamie
