• holisticartichoke

Self-Care While Grieving

Updated: Feb 21, 2020

When we lose a loved one, it can be devastating. The smallest of tasks can feel monumental. However, this is when we need to take care of ourselves the most. The worst thing we can do is let our own health slip away.

I can remember the night before my Dad passed away, sitting at his bedside and eating a McDonald’s meal. Not the best choice for dinner, and if I would have continued eating like that over the next several days or weeks, I would not have been able to stay clear minded for my mom and family. However, I was grieving well before this night. My dad had been in a nursing home and I was watching him deteriorate for 5 years. My mom lives with us, so I was trying to handle her grief, by pushing my own grief away.

Obviously, the choices I made for meals and snacks during this time frame were not the best. Many Sunday’s we took In-N-Out, or Jack-in-the-Box or pizza to my Dad just so we could enjoy a meal together. He loved this, as the food in the nursing home was rather tasteless. I could have just as easily brought in a delicious healthy meal. However, at this time of my life, I didn’t always put two and two together. Were my meals effecting my moods? Now I know the answer is YES!

Here are a few helpful tips:

Eating healthy and staying hydrated is so important. If you don’t have much of an appetite for a few days, try eating smaller meals. Choose lean meats, leafy greens and colorful fruits. Also, drink plenty of water and don’t forget to stay on track with any medications, supplements, or vitamins.

Sleep is extremely important. You are most likely exhausted. Don’t drink or take anything that will interfere with good sleep, such as alcohol and caffeine.

Physical activity is important as well. Not only will this help with sleep, but it offers you some quiet time, to clear your head and focus on yourself. Try to walk outdoors, as fresh air and sunshine will help boost your mood.

Every morning, ask yourself what you need today. Do you need to talk with a friend? Do you need a good cry? Do you need to plan something fun? You may need to seek counseling. There is no shame in this. We all grieve differently, and a counselor will help validate your feelings and offer suggestions to help pull you through this difficult time.


Here is a soothing soup recipe that is very easy to make. It’s a good source of Vitamin A and Vitamin C. Both vitamins help boost your immune system.

Roasted Tomato Chickpea Soup

2 Tbs coconut oil

½ onion chopped

Dash salt & pepper

Dash chili pepper flakes

½ tsp garlic powder

½ tsp turmeric

½ tsp paprika

Juice from ½ lemon

28 oz can fire roasted tomatoes

1 can chickpeas

1 can coconut milk

1 cup vegetable broth


Heat oil in a large saucepan and add onion. Cook until browned.

Add in all spices and lemon juice, cook for a few minutes.

Add roasted tomatoes. Cook 10 minutes.

Add chickpeas, coconut milk and broth. Cook 5 minutes.

Transfer to a blender. Blend until smooth. If too thick, add more vegetable broth.

Makes (8) 1-cup servings

If you are ready to get back on track with your nutrition and overall wellness, please email me:, or call 480-580-3404.

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