Do you dread that afternoon energy slump that leaves you reaching for a coffee or something sweet as a pick-me-up to get you through the rest of your day? We’ve all been there and there’s a very common reason why this energy crash happens that few understand.
It all comes down to your blood sugar. Now when I say blood sugar, I am not talking about Diabetes, which most people think of when I bring up this term. We all experience blood sugar fluctuation in response to what we eat, when we eat and influenced by certain lifestyle factors.
When you eat a meal (or have a drink or snack) your blood sugar will increase. How much it increases will really depend on what you ate and how quickly glucose is released from these foods and/or drinks into your blood stream.
Carbohydrates break down into glucose in our blood stream. The carbohydrates with short chains (a.k.a. simple Carbohydrates) reach the bloodstream much more quickly than those with long-chain (a.k.a. complex Carbohydrates), resulting in higher blood sugar spikes.
Simple Carbohydrates are things like your cookies, pastries, most breads and cereal products, processed grains and their flours, white rice, refined sugar, candy, soda, corn syrup and high-fructose syrup, fruit juice concentrate and many processed foods.
Complex Carbohydrates include things like legumes, whole grains, beans, vegetables, and fruit. A whole grain in it’s unprocessed form contains three parts and when it’s processed two of those parts are stripped away and you’re left with the blood-sugar spiking starchy part that is void of nutrients.
Repeated blood sugar spikes, over time, can lead to a condition called Hypoglycemia. I want you to think of it like a rollercoaster – your blood sugar spikes up after a meal, and then it crashes in a few hours, leaving you with low energy, cravings, and irritability. We all know that “hangry” feeling right?! Over time this also has a negative impact on your hormonal balance, especially your stress hormone Cortisol and sex hormones.
Learning to stabilize this blood sugar rollercoaster is really the key if you want to feel more stable energy throughout the day, have less cravings, support weight-loss and better hormone health.
Here are three simple tips that will help stabilize your blood sugar levels:
Navigating proper nutrition can be confusing in today’s day and age with so much conflicting information. It can leave you feeling overwhelmed and lost on what’s right for your unique body. If you find yourself in a place where nothing seems to be working for you, and you want to know which foods will support your unique needs, I encourage you to check out the Metabolic Balance Program. This is a fully customized nutrition program for women looking to support weight-loss, better hormone balance, energy levels and digestion. Best of all your plan will be entirely based on the chemistry of your bloodwork, taking out all the guesswork!
Ann is a Holistic Nutritionist, Metabolic Balance Coach, and thyroid guru who helps women gain confidence in how they look and feel in their bodies. Ann works with a scientifically backed metabolic approach to nutrition by using in-depth analysis of blood chemistry to develop truly unique plans to balance each client’s metabolism. The blood analysis reveals exactly which foods are right for each client to lose weight, and improve hormonal balance, energy levels, and gut health without any pills, shakes, or yo-yo diets. Analysis of blood chemistry + food chemistry = your unique metabolic prescription! Ann is also passionate about thyroid health, as she herself has experienced the lonely and confusing journey that came with the diagnosis of an autoimmune thyroid disorder, and loves supporting other women who may be struggling with thyroid related symptoms.
What does burnout look and feel like? It may be hard or really easy to identify early signs of burnout. Our ability to recognize, identify, and address burnout begins with awareness of it.
Burnout is usually associated with our occupational experiences, however, burnout is becoming a universal term to describe the layering of prolonged and unmanaged stress, therefore we are all at some risk of burnout.
So how can you look for ways to resolve stress? I’m going to give you the bullet list and then my recommendations. From my experience, a gentle, loving holistic approach to burnout, is extremely transformative.
If you’re reading this list and you feel resistance, irritation, or overwhelmed, there’s a good chance you are in burnout. Or maybe you’re already doing some of these things but still feeling stuck. Everything you feel is valid and taking care of yourself may feel like an effort now but will transform how you live, think, feel, breathe, and be.
I suggest picking one or two of the stress reduction tools and practicing for a few weeks until it feels more like a daily habit. The regular integration of self care action is key to managing everyday stressors, that can compile, and lead us to burnout.
Burnout changed for me when I became more curious about how things could look or feel different for me. I started seeking my own answers, which led me to alternative forms of healing and new learning. Unfortunately, there is no one-and-done solution to burnout. It requires ongoing monitoring, management, and adjustment to maintain equilibrium.
I have experienced burnout during my nursing career, personally and also among colleagues. The COVID-19 pandemic created so much pressure and strain on the healthcare system, leaving many burnt out.
First responders and healthcare workers are already at risk for burnout, and we tend to forget that the average person will never have to experience the same challenges in their workday as someone within this profession. Respectively, we tend to gloss over the nature of their duties and responsibilities. But at the end of the day, these individuals experience real trauma and death. This is why it’s important that we nurture the responder within each of us.
Christie is a dynamic wellness practitioner. As the founder of Wellness Haven and Health Christie offers a circular approach to wellness with offerings that honour the seven principles of wellness: emotional, environmental, mental, occupational, physical, relational, and spiritual. Christie is a life skills coach, happiness coach, a breath work facilitator, as well as a medical aesthetician. Christie is joined by her daughter, Abigail, who offers home organization and a decluttering service. At Wellness Haven and Health we encourage and support others in their wellness journey.
Learn more about Christie and her business:
Website
Instagram
As a woman entrepreneur, you're no stranger to juggling multiple responsibilities and striving for excellence. But in the pursuit of success, it's easy to fall into patterns that lead to burnout and diminished productivity. As a psychotherapist specializing in high achievers and individuals with ADHD, I've developed strategies to help ambitious women like you thrive. Here are four powerful techniques to enhance your productivity while maintaining balance:
In the fast-paced world of entrepreneurship, everything can feel urgent. However, true productivity lies in focusing on what's truly important. Here's how to prioritize effectively:
Remember, prioritization is about quality over quantity. It's a skill that can significantly reduce stress and increase your effectiveness as a business leader.
As counterintuitive as it might seem, taking breaks is crucial for maintaining high productivity. Here's how to make breaks work for you:
These intentional pauses can help you maintain energy and focus, leading to more sustained productivity over time.
Time blocking can be a game-changer for busy entrepreneurs. Here's how to make it work for you:
This technique provides structure while allowing for the flexibility that dynamic business environments often require.
Goal-setting is crucial for business success, but it's important to approach it with flexibility:
Remember, goals are guides, not inflexible mandates. Be willing to adapt as circumstances change.
Implementing These Strategies
As you incorporate these techniques into your routine, remember that productivity isn't about doing more—it's about achieving what matters most efficiently. Start by implementing one strategy at a time, and be patient with yourself as you develop new habits.
If you're finding it challenging to maintain productivity while avoiding burnout, you're not alone. Many women entrepreneurs and recovering perfectionists struggle with this balance. As a registered psychotherapist in Ontario, I'm here to help you develop a personalized approach to productivity that aligns with your unique needs and goals.
Book Your Complimentary Discovery Call
Want to dive deeper into these productivity strategies? Check out the full blog services on liveinspiredcounselling.com for more detailed insights and tips.
Remember, investing in your mental health and productivity is one of the best things you can do for your business. Let's work together to unlock your full potential as a woman entrepreneur.
Elaine Dickens, MA, is a Registered Psychotherapist and Founder of Live Inspired Wellness Inc. Specializing in guiding high achievers, recovering perfectionists, and ADHD warriors, Elaine helps clients avoid burnout, build resilience, and deepen their emotional connections. Through her expertise, she empowers individuals to balance their drive for success with personal well-being, fostering a more fulfilling and sustainable approach to life and work. Elaine is happy to be a Happy Healthy Women Uxbridge, ON Branch Director
It was the beginning of March 2023. I was in Las Vegas for a mastermind—a powerful mastermind that would change my life. I was elevating, stepping into a newer version of myself... and then I had a few too many drinks, and old ways of thinking crept back in.
The next day, I wasn’t hungover. I felt shame—an awful feeling.
It wasn’t as though I had a drinking problem; it had been quite a while since the last time I lost control. But there was one thing in common: shame that I felt the next day. Embarrassment.
I dug into this emotion. Why was this coming up? I hadn’t done anything wrong. I hadn’t done anything bad. I just indulged a little too much.
The shame came from parts of my past that I thought I had forgiven myself for. Turns out, I hadn’t. The thoughts in our subconscious minds have a way of presenting themselves.
The shame also came from my perception of who I was being in those moments versus the woman that I was trying to embody—the old me versus the new me. The resistance.
This is a part of the story that I haven’t openly shared before. But as I am coming up on my one-year anniversary of deciding to be a woman who doesn’t drink alcohol, I think it is important to share.
March 11, 2023, was the last time alcohol passed my lips. And it was the easiest decision of my life.
I want to flash back to about 6 months before I made this decision because I think this is important too—no matter what decision you may be avoiding.
I had the idea that the person I wanted to become didn’t drink. And she definitely didn’t drink more than one glass of wine with a meal. That was the image I had in my mind of myself with my goal achieved. This was personal to me because of who I wanted to be and what I needed to let go of from my past. I was struggling to step in to her. One glass sometimes would turn into two. There were a few times where I did lose control.
But I didn’t make the decision to stop completely because of the stories I held onto.
That story about ‘it's only one glass of wine.’ That story about ‘will people understand.’ That story about ‘if I give up alcohol, they will think I had a drinking problem.’ That story about ‘what will I do at parties.’
Those stories were all BS. Completely.
Once you make a decision that is aligned with the person who you desire to be, aka your higher self, everything works out.
No one questioned my decision. People were incredibly supportive. I inspired other people to make the same decision, which in turn has changed their lives for the better. I have been attracting more and more people who also have made the decision not to drink into my life.
The morale of the story - no matter what decision you face, if it is going to align with your higher self, the person you want to be, and help you step into your self-image and become the person who is achieving your goals, you owe it to yourself to eliminate the BS stories that you are creating. This is your life. These are your goals. The truth is, if you think people will judge you, that is on them, not on you. And what will likely happen is if you make a committed decision and stick to it, you will find that you are so incredibly supported.
If there are decisions that you are struggling with, or you aren’t sure of the image you want to step into of your next level self, reach out. I would be happy to hop on a complimentary discovery call and see if I can help you with some clarity and direction.
To your limitless potential and stepping into who you desire to be,
Kayleigh Kennedy is the Founder and Mentor of Limitless Coaching. Contact Kayleigh at hello@kayleighkennedy.com or follow her on Instagram @thekayleighkennedy
February, the month of love. Valentine’s Day has passed and with it the roses are drying, the chocolates are consumed, and the jewelry is worn or it’s found a home in the jewelry box. Lovely, but all temporary things. In life we see events unfold in our personal sphere and we cannot always control it all. What we can control is how we handle it. Lead with love. How do we do this?
Remember, you are your most valuable asset and it is essential to invest in you. Take personal inventory of what you like and don’t like then show yourself compassionate acceptance. Next to grace, make an honest plan on how you can nurture yourself in all parts. Understanding the importance of developing self love and acceptance is key to moving forward in life and business. It enables you to be firm in your boundaries and to identify what is acceptable in other relationships. Love that genuinely comes from deep within automatically flows out and spreads to others. As leaders and entrepreneurs leading with love will build a stronger community.
Christie enjoyed a long career in nursing and is now pursuing her passion in self development. Wellness Haven and Health offers Life Skills Coaching, Happiness Coaching, and Neurodynamic Breathwork. Encouraging self empowerment for all clients with a focus on the seven principles of wellness.
