The kitchen can be a very stressful place, especially when things get busy. Weeknights in particular can get hectic with running errands, completing homework and cooking a healthy dinner. Here are three ways you can be more mindful in the kitchen to help alleviate some stress.
- Create calm out of chaos.
Rebecca Scritchfield, RDN, author of Body Kindness, recommends the following technique to help make rational choices in the kitchen: “First take a very deep breath and exhale to a slow count of 10. This simple exercise tells your body to relax and helps you make rational choices like actually cooking your meal instead of eating it cold from the fridge! (I know I’m not the only one.) Then do one quick thing that makes you happy. I like to play soothing or energizing music, depending on my mood. Even if you’re not excited to prepare your meal, find a benefit that does excite you — like ‘I’m happy to save money and take care of my body by cooking at home’ — and let that be your motivation to heat up the kitchen.”
- Cook simple and relax.
Instead of making your life difficult and more stressful, choose cooking methods that are simple with few ingredients. For example, use a dry rub or marinade for meat and poultry, then place the protein right in the oven or grill to cook. When your food is cooking, take a few minutes to sit in a chair, relax and enjoy the delicious smell of the food you’re about to eat.
- Choose convenience.
If buying some convenient foods helps you save time in the kitchen and thereby reduces your food prep stress, then go for it. Convenient foods that can fit into a healthy-eating plan include canned legumes and vegetables with low or no-added salt, frozen vegetables with no added butter or sauces, and precut vegetables and fruit. When writing your shopping list, be mindful to jot down these ingredients, and feel good that you’re helping yourself minimize stress.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.