exercise, habits, healthy living, inspiration, lifestyle, motivation, positivity, relax, stress less, Uncategorized, yoga

Are You On The Verge Of Burnout

Assessing Your Need For Relaxation

It is kind of obvious once you have hit burnout, the exhaustion, lack of motivation, poor efficacy, and overwhelming doubts of whether you should even be at your job are hard to miss. But, if you are not there yet, perhaps the symptoms aren’t as obvious.

So what is burnout?
Burnout is the result of too much stress either from your job, a life situation, or even your personality. In the simplest of terms, burnout is absolute exhaustion, physical, mental, and emotional. 

It is a combination of symptoms that cause you to be much less effective at work, less happy at home, and if left unchecked could cause your serious health complications. Burnout can leave you anxious, depressed, unmotivated, and ineffective. The list of symptoms can be vague and sound like just life, but life isn’t supposed to feel like burnout.

The first things you will notice looking for burnout are the causes. You will experience poor work-life balance, poor job fit, mismatched values, lack of control, or a dysfunctional work environment that wear on your peace of mind and your sanity. At first, it won’t seem like much we have all muscled through hectic times, made it through, and not suffered any consequences. 

Then, the symptoms hit. They creep in quietly and gradually as the enjoyment drips from your job and then your life. Perhaps just a general air of negativity and apathy towards your everyday activities. You might just feel stuck or indifferent. But, soon you lose sight of your values and your ability to focus; anxiety, depression, and insomnia set in as your mental faculties deteriorate from the weight of the stress. 

Scariest of all, if left unchecked your physical health can begin to take the brunt of the burnout. You may begin noticing weight gain, frequent illnesses, various bouts of pain, high blood pressure, and an increase in the severity of existing conditions. 

With burnout being something everybody would live better without, how do we prevent the mental turmoil and physical deterioration? 

If you are beginning to experience any of the symptoms of burnout, consider reassessing your interests, skills, and passions and compare against current options. If you have good options, to move within your company or career path, these changes will be the easiest to make and cause the least amount of stress. Identify and manage your stressors as best as you can. 

Another thing you can do to lessen the effects of burnout on your health and your life is keep your own attitude in check. Find gratitude and enjoyment in your job and life, it could be your lunch break or the drive home. Just find something you can enjoy and look forward to through your day so it doesn’t feel like the deep dark hole. Making a conscious effort to change your attitude may buy you the time to make a change. 

Reach out and gather support around you. Friends, family, co-workers, HR, and professional help can all help you through the difficulties associated with burnout and decrease symptoms like depression that make the experience so much worse. 

Lastly, take time for self-care, it isn’t selfish. Getting the time to relax, sleep, and exercise can be vital to curbing burnout before it starts. The required amount of sleep, 7-8 hours a night, can nip exhaustion in the bud and help your concentration.
Exercise decreases pain and releases dopamine and serotonin to decrease depression and anxiety. 

Nobody wants to go in on Monday morning, but if you are feeling the effects of burnout and especially denying these feelings, you might need to assess your need to be proactive against burnout in your job and in life.
Yours in good health,
Elle 💋 

cooking, family, gluten free, healthy eating, healthy living, Uncategorized, Vegetables

Why I Love Green (And You Should, Too!)

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

What greens will you try this month?

“One cannot think well, love well, sleep well, if one has not dined well.”— Virginia Woolf

 

 

 
 
 
family, healthy living, lifestyle, Uncategorized

Spring Cleaning

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.

-Jan Glidewell

 

Spring Cleaning
People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:
  1. For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
  1. To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
  1. While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

Happy Spring!

Xo, Elle

cooking, family, healthy eating, healthy living, lifestyle, recipe, Uncategorized

Refreshing Ginger Tea

Prep Time: 7 minutes

Cook Time: 24 hours

Yield: 6-8 servings

Ingredients:

1 pound fresh ginger root

2 quarts water

juice of 2 limes

maple syrup to taste

Directions:

1.   Thinly peel the fresh ginger, grate and mix with water in a large saucepan.

2.   Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave

for 24 hours.

3.   Strain the liquid through a fine mesh sieve.

4.   Add the lime juice and maple syrup . Stir until dissolved. Serve chilled.

family, healthy living, lifestyle, Uncategorized

You are great!

One of the most well known confidence building exercises is to list your own strengths and natural abilities. By looking at the list it can make you say “Wow, I really am good!” Another great way of building your confidence and getting in touch with how great you really are is to ask friends, colleagues and people who you know for feedback on your strengths and natural abilities.
Your practical assignment is to list 5 people who you know and trust for this exercise. Make sure they are from different areas of your life.
List them below:
  1. A FAMILY MEMBER
  1. A FRIEND
  1. A WORK COLLEAGUE 
  1. AN ASSOCIATE 
  1. A SOCIAL CONTACT
You might at this stage be feeling a little nervous about asking these people for feedback. Don’t worry, because you will be only asking for your strengths.
JUST GO FOR IT!
So, how do you go about it?
Well, below is a list of questions that I’d like you to ask to each of your list. I recommend that you meet or talk on the phone with each beforehand and explain the context of the exercise and then either ask them verbally or give them the questions and either fill in the sheet of paper or email you with their feedback.
They will feel honored that you have asked them and the feedback that you will receive will truly make you feel fabulous and full of confidence. Rightly or wrongly, we live in a society where other peoples’ opinions count to our self esteem and confidence. By completing this exercise you will get some really good insight into some of your strengths. Often you receive valuable information on the strengths that you didn’t even know you had!
EXTERNAL FEEDBACK QUESTIONS 
  • What do you perceive to be my greatest strengths? 
  • What do you like most about me? 
  • What do you value most about me? 
  • What three words sum up the positive points about me? 
  • If you needed help with something, what would you call me to help you with? 
After you have received all of the feedback it is now time to reflect on what has been written or said:
How do you feel about it?
Are there any surprises?
Do you feel confident about your abilities?
How can you use this information going forward?
How can you maximize your strengths?
If these people think you have these strengths, so do a lot of other people as well – how does that make you feel? 
What are the key insights you have learned?  What will you do now that is different to what you have done before?
Feel free to post your answers below I look forward to reading your progress!  Xo, Elle
gluten free, healthy eating, healthy living, recipe, Uncategorized

Chocolate Dream Sensation

Ingredients
pecan chocolate crust:
• 1 cup ground pecans (any nut meal you like is ok)
• 3-4 medjool dates (or 2-3 tbsp maple syrup)
• 1/2 cup cacao powder (cocoa powder)
• pinch sea salt (don’t leave out)
• 1 teaspoon vanilla

chocolate filling:
• 2 cups cashew, pieces
• 1/2 cup liquid coconut oil
• 1/2 ( or more to taste*) cup maple syrup (or may use agave nectar)
• 1/2 cup water
• 2 teaspoons vanilla
• 3/4 cup raw cacao powder (or cocoa powder)
*If you want sweeter rather than rich just as a bit more syrup

Directions
For the crust:
Place all ingredients into a food processor or blender and pulse till combined. The crust should slightly stick together.
Scoop your pecan chocolate crust into your mini cheesecake pan pressing down with fingers to firmly place the crust into pan. Set aside as you make your filling.
Filling:
Soak cashews for about 10- 15 minutes then rinse well. Place cashews into blender with maple syrup, vanilla, and water. Blend for a little bit to get it creamy.
Add in your cacao powder and coconut oil. Blend till creamy, scraping down the sides a few times. blending till it is nice and smooth.
Once chocolate filling is blended begin scooping your filling to the top of your mini cheesecake pans. set the chocolate cream cakes into your freezer to set for a few hours

 

healthy eating, healthy living, lifestyle, Uncategorized

Comfort Foods

Let yourself be silently drawn by the stronger pull of what you really love.

-Rumi

 

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.
Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.
Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.
What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love?
The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.