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![Post 2/2. [7 Tools That Prevent Burnout] Cont’d.
My advice is use these 7 tools at stage 1, and especially if you are susceptible to burning out. There is such a strong correlation between burnout (also call adrenal fatigue) and those with personalities who care for others, get shit done, over achieve, excel at life, have a can-do attitude.... get the picture? It’s important to recognise if this is you.
You don’t have to be productive to be worthy.
Read that again.
What do you feel like now?
Rest, down time, naps, meditation and nurturing yourself will make us all more effective in what we do.
And if you recognise that you have any early signs of burning out, or current stress, I urge you to look at the adaptogens and supplements I mentioned right away. In my understanding [and experience as a burner outer] they are VITAL for us to heal. —
#mindbodyiq #yourbodyissmart #burnout #adrenalfatigue r](http://scontent-lax3-1.cdninstagram.com/vp/7349162cc7ff3a0838a7c70ba6da152a/5E644E50/t51.2885-15/e35/s320x320/73117493_754053155016385_6522656884817417425_n.jpg?_nc_ht=scontent-lax3-1.cdninstagram.com&_nc_cat=101 "Post 2/2. [7 Tools That Prevent Burnout] Cont’d.
My advice is use these 7 tools at stage 1, and especially if you are susceptible to burning out. There is such a strong correlation between burnout (also call adrenal fatigue) and those with personalities who care for others, get shit done, over achieve, excel at life, have a can-do attitude.... get the picture? It’s important to recognise if this is you.
You don’t have to be productive to be worthy.
Read that again.
What do you feel like now?
Rest, down time, naps, meditation and nurturing yourself will make us all more effective in what we do.
And if you recognise that you have any early signs of burning out, or current stress, I urge you to look at the adaptogens and supplements I mentioned right away. In my understanding [and experience as a burner outer] they are VITAL for us to heal. —
#mindbodyiq #yourbodyissmart #burnout #adrenalfatigue r")
![POST 1/2. There are things that happen before burnout happens. Invisible, (at first helpful) things to help us cope, that over time can lead us into a more critical situation.
Listening to these early signs is everything, but many people are disconnected/lacking trust in their bodies and miss them.
Stage 1. Stress Adaptation- under ongoing stress our adrenals and fight or flight dominates and produces more cortisol and stress hormones. We can cope, we feel like we are dealing with things. It’s hard, we need more coffee, but we’re ok.
2. Long Term Stress (3 months plus)- The stress starts to take a toll. We wake at night, our minds are overactive, we feel depleted. Coffee doesn’t work as well. We may have inflammatory signs such a hormone changes, reduced immunity, low mood and loss of skin or muscle tone. Dark circle under the eyes are common here. We probably already cut down on ‘me time’ or exercise. We just feel too tired.
3. Stage 3 Burnout. - Our energy is pretty much low all day, with slight peaks in the late morning and evening. We may wake up the most around 8-10pm and get the most done here. Some may stay up late. The other invisible signs are still happening : lessened immunity, reduced digestion, reduced hormone production, all as part of fight or flights ‘survival switch’. Enzymes down regulate all those functions while stress is on.
Stage 4. Severe Burnout. If stages 1,2,&3 are not managed we can end up in a complete state of exhaustion. Individuals here lose emotional resilience and may be teary often, feel so lethargic they can only be up a few hours a day. They may cut off from social activities and they’re old life will feel like a distant memory. It’s a very confronting time for high achievers, as the body just ‘can’t’ no matter how much want there is. At this stage our stress hormones and receptors are confused and just don’t work the same. Recovery is usually 6-24 months with slumps and relapses to be expected if we push too hard. You probably won’t get a proper diagnosis from a GP.
[Continued in next post]......
—#yourbodyissmart #mindbodyiq #burnout #burnoutprevention #adrenalfatigue](http://scontent-lax3-1.cdninstagram.com/vp/2a1e56dd6700df410ec658896a2ad80c/5E440C76/t51.2885-15/e35/s320x320/72487659_107690443859683_2091984340775267810_n.jpg?_nc_ht=scontent-lax3-1.cdninstagram.com&_nc_cat=107 "POST 1/2. There are things that happen before burnout happens. Invisible, (at first helpful) things to help us cope, that over time can lead us into a more critical situation.
Listening to these early signs is everything, but many people are disconnected/lacking trust in their bodies and miss them.
Stage 1. Stress Adaptation- under ongoing stress our adrenals and fight or flight dominates and produces more cortisol and stress hormones. We can cope, we feel like we are dealing with things. It’s hard, we need more coffee, but we’re ok.
2. Long Term Stress (3 months plus)- The stress starts to take a toll. We wake at night, our minds are overactive, we feel depleted. Coffee doesn’t work as well. We may have inflammatory signs such a hormone changes, reduced immunity, low mood and loss of skin or muscle tone. Dark circle under the eyes are common here. We probably already cut down on ‘me time’ or exercise. We just feel too tired.
3. Stage 3 Burnout. - Our energy is pretty much low all day, with slight peaks in the late morning and evening. We may wake up the most around 8-10pm and get the most done here. Some may stay up late. The other invisible signs are still happening : lessened immunity, reduced digestion, reduced hormone production, all as part of fight or flights ‘survival switch’. Enzymes down regulate all those functions while stress is on.
Stage 4. Severe Burnout. If stages 1,2,&3 are not managed we can end up in a complete state of exhaustion. Individuals here lose emotional resilience and may be teary often, feel so lethargic they can only be up a few hours a day. They may cut off from social activities and they’re old life will feel like a distant memory. It’s a very confronting time for high achievers, as the body just ‘can’t’ no matter how much want there is. At this stage our stress hormones and receptors are confused and just don’t work the same. Recovery is usually 6-24 months with slumps and relapses to be expected if we push too hard. You probably won’t get a proper diagnosis from a GP.
[Continued in next post]......
—#yourbodyissmart #mindbodyiq #burnout #burnoutprevention #adrenalfatigue")
![We’re visiting family for thanksgiving so I brought dessert. 😍[See my last post about Maintaining Healthy Food Boundaries for more tips on this]
Here’s the RECIPE for my New Keto Lemon Meringue Pie 🥧🍋 [Gluten & Sugar Free] - that I also made yesterday in stories.
CRUST.
1 2/3 C fine almond flour (I used @bobsredmill )
Pinch of salt
1/4 cup melted ghee
1/4 cup grass fed butter, room temperature
1/4 cup lakanto (I used @lakantosweetener )
1 egg
1. Melt ghee stir together with softened butter until it’s a paste (this way it’s not too hot)
2. Pour into dry ingredients and stir well.
3. Mix through an egg.
4. Form into ball in the bowl, and place in fridge for min 20 mins.
5. Once chilled, place dough in pie plate and use your fingers/knuckles/palms to push into place until even thickness. Pinch edges with fingers.
6. Poke with a fork all over to air and prevent bubbles.
7. Bake at 400 for 9-12 mins, until lightly golden.
LEMON FILLING.
1 cup lemon juice
1 cup lakanto
Zest of 4 lemons
4 whole eggs
4 egg yolks (save whites for meringue)
Pinch of salt
2/3 cup butter, melted
1. Whisk together all ingredients except butter.
2. Place in saucepan over medium heat and whisk while slowly adding melted butter, drizzle in over 1 -2 mins.
3. Continue to whisk for about 15 mins until mixture thickens and starts to boil. Remove from heat. (Thickness should coat a spoon without dripping off)
4. Pour into precooked pie crust and let stand a few mini while you make meringue.
MERINGUE.
4 egg whites
3 tbs lakanto
1. Whisk egg whites by hand or with electric mixer until slightly fluffy.
2. Add lakanto and continue mixing until peaks can form. 1. Spread over pie, pushing lightly to form peaks with your spoon.
3. Bake for 9-12 mins at 350 until golden and firm.
4. Remove and cool at room temperature before placing in fridge. Serve chilled or room temperature. (Note, the meringue can sweat in the fridge but is ok for leftovers, if any!) #mindbodyiq #yourbodyissmart #ketorecipes #sugarfree](http://scontent-lax3-1.cdninstagram.com/vp/54f9e426df4659c444255d94e43b79b8/5E3E1F6A/t51.2885-15/e35/s320x320/71194928_2548584315363447_763382940901701197_n.jpg?_nc_ht=scontent-lax3-1.cdninstagram.com&_nc_cat=103 "We’re visiting family for thanksgiving so I brought dessert. 😍[See my last post about Maintaining Healthy Food Boundaries for more tips on this]
Here’s the RECIPE for my New Keto Lemon Meringue Pie 🥧🍋 [Gluten & Sugar Free] - that I also made yesterday in stories.
CRUST.
1 2/3 C fine almond flour (I used @bobsredmill )
Pinch of salt
1/4 cup melted ghee
1/4 cup grass fed butter, room temperature
1/4 cup lakanto (I used @lakantosweetener )
1 egg
1. Melt ghee stir together with softened butter until it’s a paste (this way it’s not too hot)
2. Pour into dry ingredients and stir well.
3. Mix through an egg.
4. Form into ball in the bowl, and place in fridge for min 20 mins.
5. Once chilled, place dough in pie plate and use your fingers/knuckles/palms to push into place until even thickness. Pinch edges with fingers.
6. Poke with a fork all over to air and prevent bubbles.
7. Bake at 400 for 9-12 mins, until lightly golden.
LEMON FILLING.
1 cup lemon juice
1 cup lakanto
Zest of 4 lemons
4 whole eggs
4 egg yolks (save whites for meringue)
Pinch of salt
2/3 cup butter, melted
1. Whisk together all ingredients except butter.
2. Place in saucepan over medium heat and whisk while slowly adding melted butter, drizzle in over 1 -2 mins.
3. Continue to whisk for about 15 mins until mixture thickens and starts to boil. Remove from heat. (Thickness should coat a spoon without dripping off)
4. Pour into precooked pie crust and let stand a few mini while you make meringue.
MERINGUE.
4 egg whites
3 tbs lakanto
1. Whisk egg whites by hand or with electric mixer until slightly fluffy.
2. Add lakanto and continue mixing until peaks can form. 1. Spread over pie, pushing lightly to form peaks with your spoon.
3. Bake for 9-12 mins at 350 until golden and firm.
4. Remove and cool at room temperature before placing in fridge. Serve chilled or room temperature. (Note, the meringue can sweat in the fridge but is ok for leftovers, if any!) #mindbodyiq #yourbodyissmart #ketorecipes #sugarfree")
![Food is a source of connection.
It’s what brings us together and is the centre of most celebrations. [Happy thanksgiving Canadians!] But what happens when we suddenly make changes in our eating?
In addition to adjusting to the changes you’ve made yourself, you also have to deal with other people’s reactions. If you have an opinionated family, or encounter those people that just don’t believe in gluten sensitivity, (especially the older generation) you’re going to need a few strategies to make it through gatherings without being triggered.
Interestingly this topic comes up a lot in my programs, as participants find their partners just ‘don’t get it’, or friends think they are on a silly diet’. It can cause quite a bit of stress, especially if you encounter the debators, who seem to know what’s right for everyone.
I personally choose not to debate, and I just get on with it without reacting. Peoples judgements are often rooted in misinformation, and stuff people haven’t yet worked through.
We can’t be all at the same place. Have compassion, rather than frustration.
Be patient. Be gracious. Hold space and honour your needs and your choices, with or without external approval.
Good manners aren’t enough. In today’s world you also need to now learn have healthy food boundaries. ▶️ Watch my Video ‘Social Food Survival’, available in the link tree, for more tips
#thanksgivingweekend #foodculture #boundaries #glutenfreelife #mindbodyiq #yourbodyissmart](http://scontent-lax3-1.cdninstagram.com/vp/2e9d457c63039ef0ef4982c5854d17fb/5E60DA92/t51.2885-15/e35/s320x320/73470491_2265140676920188_8069784899192309417_n.jpg?_nc_ht=scontent-lax3-1.cdninstagram.com&_nc_cat=104 "Food is a source of connection.
It’s what brings us together and is the centre of most celebrations. [Happy thanksgiving Canadians!] But what happens when we suddenly make changes in our eating?
In addition to adjusting to the changes you’ve made yourself, you also have to deal with other people’s reactions. If you have an opinionated family, or encounter those people that just don’t believe in gluten sensitivity, (especially the older generation) you’re going to need a few strategies to make it through gatherings without being triggered.
Interestingly this topic comes up a lot in my programs, as participants find their partners just ‘don’t get it’, or friends think they are on a silly diet’. It can cause quite a bit of stress, especially if you encounter the debators, who seem to know what’s right for everyone.
I personally choose not to debate, and I just get on with it without reacting. Peoples judgements are often rooted in misinformation, and stuff people haven’t yet worked through.
We can’t be all at the same place. Have compassion, rather than frustration.
Be patient. Be gracious. Hold space and honour your needs and your choices, with or without external approval.
Good manners aren’t enough. In today’s world you also need to now learn have healthy food boundaries. ▶️ Watch my Video ‘Social Food Survival’, available in the link tree, for more tips
#thanksgivingweekend #foodculture #boundaries #glutenfreelife #mindbodyiq #yourbodyissmart")