Selfcare with Me time challenge

Paint a life that you love & cherish

Why a “Selfcare with Me Time” Challenge?

We are all busy people and always have something to do either for the family, kids or even ourselves. Have you ever thought of slowing down a bit and giving you yourself a bit of time? A time that is just for YOU & YOU only.

And that time does not have to be hours or days. It could be as little as 15 -30 minutes. You may ask – just 15-30 minutes! Yes that’s correct.

Thats all you need to honour yourself as an individual and to look after yourself. 

Personally I have benefited a lot from my own “Selfcare with Me Time” lifestyle. I often prescribe it for my patients as well. They have also benefited from this practice.

Hence a “Selfcare with ME TIME” challenge because it actually is a CHALLENGE!

Why MUST you invest in “Selfcare With Me Time”

Selfcare with Me – Time is a VERY COST EFFECTIVE WAY to prevent chronic disease

There is a lot of research that states “chronic disease such as diabetes, high blood pressure,  heart disease, etc can be prevented or even delayed if we take care of ourself. If you are able to make mindful & healthy lifestyle changes by way of SELFCARE WITH ME-TIME, you have won half the battle.

You will be able to focus better

When you begin to give yourself “me time” you will find yourself much more relaxed & destressed. You will be able to pay attention to what is going on around you and do what is necessary to keep your life under control. You will have a clear thought process. 

You will be more present for yourself & your loved ones

I have observed my own behaviour with my family when I am not able to give me time to myself due to whatever reason. I am irritated, short tempered and just don’t feel like doing anything. On the reverse side when I give myself the me time everything works very well. In short what I am saying is giving yourself the time you deserve goes a long way in genuinely being present for yourself & your family. Life feels more complete when following a me time routine.

You will be more productive

Our to do lists never end. Often times this leads to clutter & a cluttered mind cannot think clearly. When you slow down there is some uncluttering magic that happens with me time the results are simply amazing. And I am talking from my own experience & my patients experiences to whom I always prescribe me timeYou will feel more energized, motivated, and productive. 

You will rediscover yourself

We all have undiscovered talents. When practicing me time routines several skills that get buried under our daily lives emerge. It is a sort of rediscovering yourself. When you develop these talents it is a perfect formula for your me time routine. You’ll be able to embrace your undiscovered creative side, develop a new skill, have fun, enjoy a stress-free activity, and feel a sense of accomplishment. 

You will be energized & recharged

If you are feeling drained out, overwhelmed & are literally dragging yourself to get things done that is a signal that you need to slow down. Get me time to your rescue – Whether it is reading a book in your comfy chair, getting a massage, binge watching your favorite show or whatever. Indulging yourself in me time energizes you & recharges your life.

Here are some topics of your 12 week challenge

Week 1-4

Lets talk about hydration

  • The Importance of Hydration with Water 
  • How to drink more water
  • How to replacing other drinks with water
  • Importance of drinking water when you wake up
  • How to tell when you need water

The Benefits of Unplugging

  • The ill effects of constantly being connected with technology & social media.
  • The benefits of unpluggling
  • How to unplug

The Effects of Processed Sugar

  • The damaging effects of processed sugar on your body
  • Practical ways on how to limit your intake of processed sugar

Pamper yourself. You deserve it!

  • Simple strategies to pamper yourself with materials available in the home.
  • Simple recipes for the entire week to pamper yourself

Week 5-8

Tasting the Rainbow

  • How to easily incorporate fruits & veggies into your daily meals
  • 5 of my favorite recipes

The Power of Thought

  • Understand how your thoughts guide your actions.
  • Difference between affirmations & mantras.
  • Integrate affirmations & mantras to lead a happier & fulfilled life.

Limiting Processed Foods

  • Define what are processed foods & heavily processed foods 
  • Practical ways of decreasing processed foods & making healthful choices for a better you.

Meditation with creativity

  • Learn how you can create “me time” with being creative.
  • Define creativity
  • A step by step tutorial for a creative project. 

Week 9-12

The Importance of Nature

  • How spending time with nature helps you connect with yourself.
  • The advantages that spending time in nature.
  • Simple & practical strategies of how to spend time with nature.

Meal Planning

  • What meal planning is  & what it is not.
  • Why must you plan your meals.
  • My own secrets to having daily meals on the table for my family.

using spices

  • Understand the difference between herbs & spices
  • Understand how to use them the correct way.
  • Learn how to increase the flavor & taste of your meals by decreasing the fat.

sleep

  • Understand the critical role that sleep plays in our health.
  • Understand how napping can help you get a good nights sleep.
  • Simple strategies to sleep better 

The Creation Team

Alka Chopra

Registered Dietitian and Certified Diabetes Educator

Sofia Fiorino

Nutrition Student & Volunteer

Hi there, I am Alka Chopra, I am a Registered Dietitian & Certified Diabetes Educator. I am extremely passionate about teaching people how to get “me time” into their lives. I have experienced it myself.

I prescribe “Me Time” to all my clients and that has lead to them leading happier lives.

You can make me time with pretty much anything that sparks your interest. I tend to focus on nutrition, arts & crafts.

I recommend “me time” “Once a Week” for a fulfilling “self to self relationship” . 

Now you may wonder and question me!

“Me time” each week?????? WHAT? THAT’S TOO MUCH. I don’t have that kind of time!

Well, the point is that you give yourself the attention you need. Make yourself a priority so you can give your family & loved ones the priority when they need it.

It is all about a mindset shift.

When you make this kind of mindset shift, life takes a turn for the better. 

This is the exact reason why this challenge was created.

With all my good wishes & hoping to meet you in the challenge.

Alka

“Hi, I am Sofia Fiorino, I am a third year university student in the Applied Human Nutrition Program. From a young age I have been passionate about healthy cooking and eating and its importance in overall health and self-care.

As an aspiring dietitian my future life goal is to help others with their nutrition and promote healthy eating habits. With today’s busy lifestyle, “self-care with me time” can easily be ignored. I designed this “self-care with me-time” challenge with guidance from my preceptor Alka Chopra.

We designed this challenge with the primary goal to encourage the understanding & importance of ” self care with me-time” in your everyday life. “Self-care with me time” promotes overall health and is a combination of physical, emotional, psychological and spiritual well-being.

Physical health involves your bodily functions, emotional health involves promoting a postive attitude, psychological health involves maintaining healthy mental well-being, and spiritual health involves your own beliefs and values that may guide you. 

“Self-care with me time” is paying attention to your own needs & the actions you must take to maintain your overall health. When you give yourself the due importance you deserve, the results are magical. 

This challenge explores the 4 components (as above) of health surrounding “self-care with me time”, some of which may be new and unfamiliar to you.

I encourage you to join me in this 12 week “Self-care with me time” journey!

Sofia

What is the “Selfcare with Me Time” challenge?

Here are some more details of your 12 week challenge

Week 1-4

Lets talk about hydration

  • The Importance of Hydration with Water 
  • How to drink more water
  • How to replacing other drinks with water
  • Importance of drinking water when you wake up
  • How to tell when you need water

The Benefits of Unplugging

  • The ill effects of constantly being connected with technology & social media.
  • The benefits of unpluggling
  • How to unplug

The Effects of Processed Sugar

  • The damaging effects of processed sugar on your body
  • Practical ways on how to limit your intake of processed sugar

Pamper yourself. You deserve it!

  • Simple strategies to pamper yourself with materials available in the home.
  • Simple recipes for the entire week to pamper yourself

Week 5-8

Tasting the Rainbow

  • How to easily incorporate fruits & veggies into your daily meals
  • 5 of my favorite recipes

The Power of Thought

  • Understand how your thoughts guide your actions.
  • Difference between affirmations & mantras.
  • Integrate affirmations & mantras to lead a happier & fulfilled life.

Limiting Processed Foods

  • Define what are processed foods & heavily processed foods 
  • Practical ways of decreasing processed foods & making healthful choices for a better you.

Meditation with creativity

  • Learn how you can create “me time” with being creative.
  • Define creativity
  • A step by step tutorial for a creative project. 

Week 9-12

The Importance of Nature

  • How spending time with nature helps you connect with yourself.
  • The advantages that spending time in nature.
  • Simple & practical strategies of how to spend time with nature.

Meal Planning

  • What meal planning is  & what it is not.
  • Why must you plan your meals.
  • My own secrets to having daily meals on the table for my family.

using spices

  • Understand the difference between herbs & spices
  • Understand how to use them the correct way.
  • Learn how to increase the flavor & taste of your meals by decreasing the fat.

sleep

  • Understand the critical role that sleep plays in our health.
  • Understand how napping can help you get a good nights sleep.
  • Simple strategies to sleep better 

#selftoselfrelationship

How I practice “Self care with Me Time”….

I started practicing me time after my children were born. I was fortunate enough that my husband was supportive of all that I wanted to do. It was just about 30 – 45 minutes atleast once/week and I would schedule it. Once in my schedule it had to be done. I enjoyed crafting and painting so that is what I did. It could be going for a class or even working on a project. 

Now that you are viewing this page, I urge you to take action, schedule your me time and make sure you abide by the schedule.

Give yourself the priority!

Create a fulfilling life and a positive “self to self relationship”

Whats included

The 12- week “Self-care with me-time” challenge has been designed with YOU as an individual who has physical, mental, emotional & psychological needs so it covers all these aspects.

weekly email prompts 

 To keep you on track & accountable

12 weekly challenges complete with education, trackers, worksheets and instructions to complete the challenge for the week
Value $200

Curb your cravings seminars

Get those cravings under your control

25 reliable healthcare practitioners who share practical strategies to control those food cravings
Valuse $500

masterclass on planning meals with ease

Smart Meal Planning

Learn how to plan your meals in an efficient manner without spending hours in the kitchen
Value $100

Master class on using herbs & spices

Cook deliciously

Add oomph & flavour to your meals without sacrificing the taste by using herbs & spices the right way
Value $100

private facebook group

Share & learn from others

Share your success, failures & challenges. Learn from how others have had success. Integrate lifestyle change in your life for the better.
Value $200

one crafty video tutorial

Self-care with painting & crafting

A DIY tutotrial to create your own masterpiece – complete instructions & materials needed are provided
Value $50

Lets define me time 

The Macmillan dictionary states "The idea is that, amidst the stress of 21st century life, a woman finds it increasingly difficult to spend time which is exclusively for her and is not encroached upon by the non-stop demands of work and family.

Client Since 1995

Time spent by yourself doing things you enjoy

Client Since 1995

Time spent relaxing on one's own as opposed to working or doing things for others, seen as an opportunity to reduce stress or restore energy.

Client Since 1995

The time a person has to himself or herself, in which to do something for his or her own enjoyment

Client Since 1995

Some misconceptions about “Me Time” cleared up

Me time is being selfish. On the contrary "me time" allows you to be more present for your family & loved ones.

You need lots of time to practice "me time". The fact is - Me time can be as little as 30 minutes.

You need to spend $$$$$$ to practice "me time". The fact - me time can be something like reading your favorite book in that comfy chair or getting some crafty materials from the $ store and just creating not thinking or even taking a short nap. You will be amazed!

Can’t take the challenge now

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