Episoder
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Carrier oils are usually extracted from fruits,vegetables or nuts like avocado, coconut, sweet almond, grapeseed, etc.
I made reference to a green cleaning solution courtesy of Liz Fulcher and her ebook on green cleaning at AromaticWisdom.com
The drain cleaning recipe was 1 cup of baking soda + 5 drops of lemon essential oil.
Sprinkle this down the drain, then follow it up with 1 cup of distilled vinegar.
Wait an hour, then rinse with 4 cups of boiling water.
In the last part of the podcast, I talk about drinking Kombucha as a source of probiotic. Kombucha is a fermented tea and an excellent source of probiotic especially for those can not tolerate dairy (as in yogurt and kefir).
I tasted it for the first time with the support of family and we all loved it. It's carbonated and tastes similar to a hard cider.
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Show notes http://beyondburnout.com/51
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Coloring is a process you can use to meditate. It activates the creative part of your brain and allows you to focus on something pleasurable while you are distracted from the worries of life.
It operates on the same principle as mindfulness meditation.
Having trouble making meditation part of your routine?
Here are 5 tips for you.
1. Set a time a daily schedule. Y
2. Start small. Start with 5 minutes and work your way up in 5 minute increments
3. Always meditate in a comfortable position. I
4. Start with focusing on your breath.
5. Use a timer. Set a timer so that you can fully be in the moment and be assured that you will know when it’s time to stop.
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Show notes http://beyondburnout.com/50
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Mangler du episoder?
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Eliminating packaged foods and hydrogenated oils is one step toward cleaning up your diet and a good first step. Then next step is to focus on eating whole foods.
What does that even mean?
First off, whole food is not synonymous with organic. Organic refers to how the food is produced such as the agricultural methods. This is things like no pesticides, no hormone injections or not genetically modified organisms, etc.
Whole foods are simply food in a form as close to nature as possible with minimal processing.
Whole food is also not synonymous with raw. Cooking is a process. But there are some foods whose nutrients are better absorbed after they have been cooked. Some examples of this are carrots and asparagus. The beta-carotene in both vegetables is better absorbed after cooking slightly.
In this episode, I give you some examples of a whole food lunch that you can prepare ahead of time and does not require refrigeration.
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Show notes http://beyondburnout.com/49
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The early signs of burnout look different for each person. Here are some common signs you may see.
1. Feeling apathetic. You may think what’s the point?
2. You may not feel as clear in your thinking. You don’t process things as fast. You may have word-finding difficulty. Or you may feel like your thoughts are all over the place. Sometimes I will see people in my office who have this problem. They are stressed to the hilt and say they can’t focus. They tried someone’s Adderall and because it helped them dial back in, they think they have ADD.
If you are stressed you will not be able to focus similar to ADD. But if you take stimulants because you are overloaded and are having trouble staying on task, the stimulants will help you line up your thought better in the short term, but you will burn out in the long term. It takes a lot more to recover from full blown burnout than pre-burnout. So the moral here is if you are in your 30’s and have a high pressure job and are having trouble focusing, first look at what you can pull back from before assuming you have a new case of ADD at 30.
3. You can’t muster the enthusiasm for things you used to get excited about. Your favorite word may be “whatever”
4. You have a low threshold for feeling negative about things. This was what I was talking about with my rant inside my head about how men don’t have to do anything. Women do it all so why expect me to work on some project.
5. You soothe yourself with unhealthy habits like drinking, over eating or in my case gorging on sweets. Maybe you stop exercising because you just don’t seem to have the energy to do it. This is the opposite side of the unhealthy coin. Instead of overconsumption of something bad in response to stress, you under consume something good.
What to do
Of course there are other signs that you may be getting close to burn out, but these are just a few to look out for. Then think about what may have been the tipping point for you. If they are temporary things that all happened at the same time, then you may be in the clear once those things are gone.
But it’s still worth evaluating how saturated you keep your life. If you are always at near capacity then it won’t take much to push you over the edge. Is there anything you can trim back on now? Maybe there are some things you to drop or some request you need to decline.
After streamlining your activity level, do more things to soothe your mind and nurture your body. This means carving out time to totally unwind with the following activities:
Meditating
Binge watching Netflix
Reading
Listening to music with essential oils
Whatever gives you pleasure
Binaural Beats are an excellent way to relax on demand. Binauaral beats is an example of music therapy. The music is heard at different frequencies in each ear. However, your brain needs to process the music as one frequency. In your head you hear the difference between the two frequencies. This new frequency or “beat” corresponds to brain waves you have when you are in a relaxed state. If I’m really stressed, I’ll put on headphones and listen to the music to help me relax. You have to wear head phones to get the full benefit of the binaural beats.
There are lots of tweaks you can make to help you relax. But we can’t forget that food is medicine. Medical science is moving in a direction of focusing on food as a treatment for mental and physical disorders. If we look at essential oils, acupuncture, yoga, meditation etc. as spokes of a wheel. Food is the center of the wheel. There will be more on this topic in future podcasts. Stay tuned.
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Show notes http://beyondburnout.com/48
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In this episode I talk about the psychological defense mechanism of projection. This is where you assign your own feelings (usually negative) to someone else. For example, you may think you’re inadequate, but you say your coworker thinks you’re inadequate. This type of mind reading is a red flag that you need to affirm yourself.
If you can affirm yourself, you won’t be so dependent on others for validation.
Also it helps to recognize your emotions in order to know how to respond to people appropriately. I have an emotions chart that you can download in the show notes at http://beyondburnout.com/47
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Show notes http://beyondburnout.com/47
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It’s easy to assume that if you’re overweight, you’re unfit and if you have a healthy body weight or normal Body Mass Index (BMI), you must be fit. This is not always the case because you can be at your ideal body weight and still be unfit.
Here are a few fitness level indicators:
Easily winded or out of breath when exerting yourselfYou get injured very easily when participating in physical activityYou get achy muscles even after a very small amount of physical activityYou get stiff joints (a sign that you’re sitting too much)You are weak and can’t carry heavy objectsNote: you don’t have to have all five symptoms to be considered unfit, but it’s likely if you don’t engage in vigorous exercise for at least 30 minutes, five days a week, you probably are unfit.
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Show notes http://beyondburnout.com/46
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Adrenal fatigue is not a recognized entity in the medical community. There is a medically recognized similar entity called adrenal insufficiency, which has more severe symptoms. My take is that adrenal fatigue is another way of describing burnout, which has similar symptoms. Burnout comes after prolonged stress and overwork, but has the additional emotional component of feeling unfulfilled and unhappy.
What else could be causing your fatigue?
1. Anemia
This is when you don’t have enough red blood cells to carry oxygen. The world health organization estimates that 30% of non-pregnant women are anemic. That’s a lot of women. The most common cause is iron deficiency. Iron is a building block of red blood cells. If you don’t have enough of it, your red blood cell count will be low. So this can happen from a diet that is low in iron, but women are especially susceptible to this if you have heavy menstrual periods.
If you have this problem, your doctor may suggest iron supplements. The problem with iron supplements is they can cause a lot of stomach upset and even constipation. Fortunately are there iron-rich foods you can eat that can help without the side effects.
2. Thyroid insufficiency
I’ve seen difference prevalence rates for hypothyroidism, ranging anywhere from a few percent to 18%. We do know that it’s more common in women. If you have an underactive thyroid, you can get low energy, foggy thinking, weight gain and even depression. You should have your thyroid checked when you have a standard physical exam, and repeated if you have symptoms that are suggestive of an underactive thyroid.
The treatment for underactive thyroid is thyroid replacement like synthroid or armour thyroid. Synthroid is the synthetically made hormone, levothyroxine. Armour thyroid is thyroid hormone extracted from a pig thyroid. There are other brands of the animal thyroid replacement. One of the main disadvantages of them is that you may not always get consistent dosing. They are measured in grains and sometimes the grains may vary in how much thyroid hormone they contain. This means your thyroid hormone levels can fluctuate from month to month as you get different batches.
3. Vitamin D deficiency
Vitamin D deficiency is also a cause of fatigue. Vitamin D is a hormone that is produced in your skin when you are exposed to the sun. Things that block this process are darker skin color, clothing, sun screen and decreasing your exposure to the sun. We tend to get less sun exposure especially as you get older. We don’t go out for recess and spend more time inside.
Checking your vitamin D is an easy blood test, you may need to ask your doctor to add it on as he or she may not routinely check vitamin D as part of a standard work up. Vitamin D supplementation is over the counter. It’s good to know your Vitamin D level, but even if you don’t know it, supplementing with 1000 IU each day is a good start for maintaining normal levels.
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Show notes http://beyondburnout.com/45
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Detox is one of those terms that is used very broadly. In this podcast I talked about 3 ways people use the term detox. It’s used to remove poisons from the body, a medical detox to wean off addictive substances and then diets or processes that are marketed to clean your body.
Be wary of detox diets that claim to cleanse your body and detox your liver. Your liver and kidneys do a fine job of removing toxins every single day.
Instead think of detox as cleaning up your diet and ridding your body of unhealthy foods. You can also clean up your gut by increasing the amount of good bacteria that live there.
Eat prebiotics
These are foods that have indigestible substances like fiber.
Consume probiotics
These are foods that put good bacteria into your gut.
A healthy gut is a healthy body. But you won’t have a healthy gut if you have an unhealthy diet. Start with eliminating sugar and processed food.
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Show notes http://beyondburnout.com/44
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Want to decrease the impact of the daily grind? These are my five small changes that can make a big impact for you.
Have green tea in the morning instead of coffee.Get a new pillowWake up 10 minutes earlierStretch in the morningHave a healthy shake for breakfastAlso in the episode, I update you on my Blue Apron experiment.
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Show notes http://beyondburnout.com/43
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There are 3 main sleep problems you can encounter with your child: Nightmares, Night or Sleep Terrors and Sleep walking.
Nightmares occur in the later part of sleep an hour or two before your child wakes up. Any child can have nightmares and if your child awakes from a nightmare, you can console her and she will respond to you.
Night terrors occur during deep sleep and your child is not aware of his surrounding and will not respond to you. When this happens do not try and wake your child, but instead just ride it out. They are not associated with a mental disorder and are harmless unless your child hurts himself while he is moving about.
Sleepwalking also occurs during deep sleep. The difference here is that your child is not terrified and he can participate in complex movements like dressing him self. These are also generally harmless unless your child interacts with something hazardous in his environment. If he does this regularly, you can try scheduled awakenings to break the pattern.
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Show notes http://beyondburnout.com/42
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As a mom it’s not easy to see your child grow from that baby at your breast to a maturing adult. Not only are they so cute when they are little, they need you for everything.
While it can be a relief to get to the point where your child is less dependent on you, it’s not always easy to watch them distance themselves from you. You will always be mom, but your role in their lives adjusts over time.
In this episode, I discuss 5 early signs that your child is on the road to independence and it’s time for you to adjust.
1. They start sharing more things with their friends than with you.
2. Not wanting a lot of parental endearment
3. Wanting more alone time.
4. Family time has to include a significant other
5. They want you to solve their problems without your interference
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Show notes http://beyondburnout.com/41
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Organic food can mean a number of things and it can feel confusing when trying to make the best decision for your family, when going through the grocery aisles! Let me share with you what Organic means, the different categories, and how it affects your food so you can make the best decision for you and your family.
When it comes to food, Organic refers to a way of farming where produce is grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. With livestock, the animals producing meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones. Now I’m sure organic farmers have found ways to grow crops with some sort of natural pest control so they can mass produce. But going these extra steps costs more money. This is why organic goods are more expensive.
The following 4 categories, for organic labeling, have been established by the USDA.
100% Organic. All ingredients are certified organic; label has to include the Certifying Agent. These products can use the USDA seal.Organic. At least 95% or more ingredients are certified organic. USDA Organic seal is used.Made With Organic Ingredients. Food items contain at least 70% certified organic ingredients. USDA organic seal NOT allowed, and the label must identify organic ingredients used. Specific Organic Ingredients. Product has less than 70% certified organic ingredients. USDA seal NOT allowed. Item cannot be listed as organic; may only list specific and percentage of organic ingredients.Organic disqualification also includes the use of Irradiation OR Genetically Modified Organisms.
In this episode I talk about the EWG’s list of Dirty Dozen and Clean 15 foods and how you can use these lists to decide what you want to buy organic.
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Show notes http://beyondburnout.com/40
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When you are under stress, your body knows it. You may realize you are stressed if you have the typical signs like headaches or feeling on edge. But in this episode, I discuss 7 not so typical signs of stress.
These not-so-obvious signs are:
Teeth grinding, Poor digestion, Muscle aches, Hair graying, Weight gain, Frequent colds and No or low sex drive.If you have some of these, you need work on how you manage your stress. Getting 7-9 hours of sleep a night is the first priority. Then other things like mindfulness meditation and exercise can be secondary things to do. Go back and listen to some of my older episodes on relaxing your mind and practicing mindfulness. Of course diet is super important too but I’ll leave that for another time.
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Show notes http://beyondburnout.com/39
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Show BB038 Quick Guide
There is a natural emotional separation that you must have with your children that’s a part of normal healthy development. We you send your children off to school and you go to work, it’s easy to feel as though you’re not participating enough in school activities or you’re missing out on key moments. This feeling is worsened if you child tells you he or she wishes you didn’t have to work so you could be around more.
But the reality is, when you child is young and depending on their temperament, you can never give them enough time. If they enjoy being around you, they will always want to be around you in a way that’s not realistic or practical. I mentioned my son would opt to have us stitched together if he could. That can’t and shouldn’t happen.
This degree of emotional dependence is more applicable to younger kids in elementary school. Once they get to the tween and teens, they are happy to have you stay away. So this is a struggle for moms with younger kids. But know that the remedy is to give them your all when you’re with them and let go of the idea that you need to be doing more. Because you’ll never reach the threshold of enough. You can also see yourself as falling short.
Having a career that you enjoy when your child goes off to college helps you when they leave the home. You’ll miss them terribly, but being able to continue working and thriving in your job (if in fact you are thriving) helps offset the sense of loss you feel when your child or children leave your home.
Being a mom is tough. But keep being mom. It’s your nature to love and nurture. And that nurturing is what makes the world go around. Everyone needs you. Sometimes all those needs can feel overwhelming. But meeting those needs, plants the seeds for a lifetime of love and intimacy with your family.
Think about that as you are honored on this Mother’s day. Sunday we celebrate moms. But you are so important that everyday is mother’s day.
So remember, when you feel worn down from all of your responsibilities, know that everything you do for your family has irreplaceable value.
Happy mother’s day to you today and everyday.
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Show notes http://beyondburnout.com/38
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Being gluten free is trendy now and it’s easier than ever to find items that are gluten free. Not everyone needs to be gluten free. However, there is a clinical entity called non-celiac gluten sensitivity. If you have this, you don’t have the classic Celiac disease, but may have other problems caused by your sensitivity to gluten.
If you have headaches, joint pains, digestive problems, excessive fatigue or other physical problems that your doctors can’t seem to get a handle on, you may want to get tested for gluten sensitivity. If you are gluten sensitive, you can then make an educated decision as to whether or not you want to eliminate gluten from your diet to minimize any damage it is causing you.
But here’s the catch – to get the maximum benefit, you need to eliminate all sources of gluten and not rely on substituting with gluten-free products. In other words, it doesn’t help to dabble with gluten reduction, you need to be all in.
For everyone else who is not gluten sensitive, reducing your gluten by eating less grains may make you feel better and lose weight, but don’t be fooled into thinking it’s because you are on a gluten free diet. Chances are unless you are super-vigilant about checking all sources of gluten, your health benefit from reducing breads probably has nothing to do with gluten.
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Show notes http://beyondburnout.com/36
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Show BB036 Quick Guide
You don’t have to have a diagnosis of ADD to get distracted and have trouble staying on task.
This episode is a response to a listener question about how to manage her ADD without medication.
There are many people who have a limited attention span but they get by. But with increasing age, not getting enough sleep or simply having too many things to do, you can lose your ability to compensate have trouble staying focused.
Here are my 5 tips on how to be more efficient and focused.
Batch your timeEliminate the distractions that you can control, Understand what helps you focus and utilize thatThink ahead about how long things will take and build in some cushion time. Don’t multitask. -
Video games may be more helpful than you think. You do need to set limits on how much time your child spends, have a budget and parental controls. All good things need moderation.
In this podcast I talk about the benefits of gaming such as:
Enhanced problem solving skillsImproved fine motor movementProcess aggressionPromote social interactionAs a working mom, you may want to join your child in the games if you don’t already for you own benefits of improving your dexterity so you can chop veggies better, sublimate your anger or frustrations of life and spend some more time with your child doing what she does. You can do this without feeling like you’re being a bad mom or you condoning something that is bad for your child because it really does have some benefits.
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Today I give you some thoughts on 4 topics. This show is "unplugged" because iin my haste to prepare for vacation, I was unable to do my usual preparation of a deep dive into a single topic. Alternatively, I've giving you a few medical news items and an experiment I'm working on.
Belsomra – the new sleeping pill. This has a lot of promise for being a medication that doesn’t cause dependence
Binge Eating Disorder – I think more people have this than you think. This is a new diagnosis that does not involve purging like in bulimia, but involves uncontrolled eating of lots of food. The good news is, there is a new treatment for it using Vyvanse. Vyvanse is used to treat ADHD, but now treats this binge eating disorder.
Blue Apron – I’m experimenting with this service to take some of the stress out of dinner preparation. I’m new to the service and still need to give it more time, but so far so good.
Sworkit – this is an app that you can use to get high intensity workouts at home as if you had a personal trainer.
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Show notes http://beyondburnout.com/34
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Show BB033 Quick Guide
If you already use essential oils but don’t really understand how they work, then this episode will help you understand why they work.
Let’s start with explaining essential oils. Essential oils are extracted from plants. Depending on the plant they may use the flowers, leaves, bark or roots.
Lavender is the most common essential oil used in the medical research. Here are several other relaxing oils.
FrankincenseRoseSandalwoodChamomileVanillaCitrus oils such as lemon and orangeI discuss how you can inhale these oils and how you can apply them to your skin with a carrier oil.
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Show notes http://beyondburnout.com/33
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What in the world are superfoods? These foods are called superfoods because you get a lot of bang for your buck. They are low in calories, but are packed with nutrients. This would be in contrast to foods with empty calories. I’m sure you’ve heard that term before. This would be food like potato chips or even sodas. These food items are high in calories but low in nutrients.
Here is my list of top 10 superfoods
ApplesBlueberriesBeetsAvocadosKaleKiwi FruitLentilsSweet PotatoesWalnutsWild SalmonThere are also some superfoods that are less common. These would be great to add to your diet.
Chia SeedsHemp seedsCacoa nibs or powderMaca rootMaqui powderGoji berries.HELP ME SPREAD THE WORD!
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- Se mer
