Balance

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:

1. Eat Breakfast within 1 hour of waking up – ensure you have a good source of protein with this meal. A few great options may include something like Greek Yogurt (unsweetened) with hemp seeds and berries, Ezekiel toast with 2 eggs and hummus, Tofu (always chose organic non-GMO) veggie scramble made with high quality Olive Oil.
   
   
2. Don’t have your Coffee on an empty stomach ever – only have it after you’ve had your Breakfast or within 1 hour of another meal.
   
   
3. Prioritize Protein with each meal – this can be an animal-based protein or a plant-based (I typically like to mix up the two). Great choices include 100% grass-fed beef, organic/pasture raised poultry, pasture-raised eggs, wild-caught fish, hemp seeds, nuts, seeds, legumes, tempeh (great for your gut health) and tofu.

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.

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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. 

• Movement 
• Connection
• Boundaries 
• Breathwork 
• Seeking Support
• Stress Management Techniques 
• Emotional Freedom Tapping (EFT)
• Observation 
• Play
• Rest
• Reflection 

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:

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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:

1. Master the Art of Prioritization

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:

• Utilize the Eisenhower Matrix to categorize tasks based on urgency and importance.
• Identify your "big rocks" - the tasks that will have the most significant impact on your business.
• Limit your daily priority list to 3-5 essential tasks to prevent overwhelm.
• Regularly reassess your priorities to ensure alignment with your business goals and personal values.

Remember, prioritization is about quality over quantity. It's a skill that can significantly reduce stress and increase your effectiveness as a business leader.

2. Embrace Strategic Breaks

As counterintuitive as it might seem, taking breaks is crucial for maintaining high productivity. Here's how to make breaks work for you:

• Try the Pomodoro Technique: 25 minutes of focused work followed by a 5-minute break.
• Use break time for quick rejuvenation activities like stretching, deep breathing, or a short walk.
• Practice mindfulness during breaks to reset your focus and prepare for the next task.
• Don't forget to hydrate and nourish yourself throughout the day.

These intentional pauses can help you maintain energy and focus, leading to more sustained productivity over time.

3. Implement Time Blocking

Time blocking can be a game-changer for busy entrepreneurs. Here's how to make it work for you:

• Schedule everything, including work tasks, breaks, and personal time.
• Be realistic with your time allocations, including buffer time for unexpected issues.
• Color-code your calendar for different types of tasks or energy levels required.
• Include flexible time to handle unforeseen tasks or catch up if you fall behind.

This technique provides structure while allowing for the flexibility that dynamic business environments often require.

4. Set Clear, Adaptable Goals

Goal-setting is crucial for business success, but it's important to approach it with flexibility:

• Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) for setting goals.
• Break larger goals into smaller, manageable tasks.
• Regularly review and adjust your goals as your business evolves.
• Celebrate progress, not just end results.

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. 

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Want to dive deeper into these productivity strategies? Check out the full blog services on liveinspiredcounselling.com for more detailed insights and tips.

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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

C'était début mars 2023. J'étais à Las Vegas pour trouver un cerveau, un cerveau puissant qui allait changer ma vie. Je m'élevais, j'entrais dans une nouvelle version de moi-même... et puis j'ai bu quelques verres de trop, et d'anciennes façons de penser sont réapparues.

Le lendemain, je n'avais pas la gueule de bois. J'ai ressenti de la honte, un sentiment horrible.

Ce n'était pas comme si j'avais un problème d'alcool ; cela faisait un bon moment depuis la dernière fois que j'avais perdu le contrôle. Mais il y avait un point commun : la honte que j'ai ressentie le lendemain. Embarras.

J'ai plongé dans cette émotion. Pourquoi est-ce que cela arrivait ? Je n'avais rien fait de mal. Je n'avais rien fait de mal. Je me suis juste un peu trop laissé aller.

La honte venait de parties de mon passé pour lesquelles je pensais m'être pardonné. Il s'avère que non. Les pensées de notre subconscient ont une façon de se présenter.

La honte venait aussi de ma perception de qui j'étais dans ces moments-là par rapport à la femme que j'essayais d'incarner – l'ancien moi contre le nouveau moi. La résistance.

C’est une partie de l’histoire que je n’ai jamais ouvertement partagée auparavant. Mais à l’approche du premier anniversaire de ma décision de devenir une femme qui ne boit pas d’alcool, je pense qu’il est important de partager.

Le 11 mars 2023, c’était la dernière fois que l’alcool passait entre mes lèvres. Et ce fut la décision la plus simple de ma vie.

Je veux revenir sur environ 6 mois avant de prendre cette décision parce que je pense que c'est aussi important, quelle que soit la décision que vous évitez.

J'avais l'idée que la personne que je voulais devenir ne buvait pas. Et elle n'a certainement pas bu plus d'un verre de vin avec un repas. C’était l’image que j’avais en tête de moi-même avec mon objectif atteint. C'était personnel pour moi à cause de qui je voulais être et de ce que je devais abandonner de mon passé. J'avais du mal à la rejoindre. Un verre se transformait parfois en deux. Il y a eu quelques fois où j'ai perdu le contrôle.

Mais je n’ai pas pris la décision d’arrêter complètement à cause des histoires auxquelles je m’accrochais.

Cette histoire sur "ce n'est qu'un verre de vin". Cette histoire de « les gens comprendront-ils ? » Cette histoire selon laquelle « si j'arrête l'alcool, ils penseront que j'ai un problème d'alcool ». Cette histoire sur « que vais-je faire lors des fêtes ».

Ces histoires étaient toutes des bêtises. Complètement.

Une fois que vous avez pris une décision qui correspond à la personne que vous désirez être, c’est-à-dire votre moi supérieur, tout s’arrange.

Personne n’a remis en question ma décision. Les gens étaient incroyablement solidaires. J’ai inspiré d’autres personnes à prendre la même décision, ce qui a changé leur vie pour le mieux. J’attire de plus en plus de gens qui ont également pris la décision de ne pas boire dans ma vie.

La morale de l'histoire - quelle que soit la décision à laquelle vous faites face, si elle doit s'aligner sur votre moi supérieur, la personne que vous voulez être, et vous aider à entrer dans votre image de soi et à devenir la personne qui atteint vos objectifs, vous vous devez d’éliminer les histoires de BS que vous créez. C'est ta vie. Ce sont vos objectifs. La vérité est que si vous pensez que les gens vont vous juger, c'est sur eux, pas sur vous. Et ce qui arrivera probablement, c’est que si vous prenez une décision engagée et que vous vous y tenez, vous constaterez que vous êtes incroyablement soutenu.

S'il y a des décisions avec lesquelles vous avez du mal, ou si vous n'êtes pas sûr de l'image que vous souhaitez adopter de votre niveau supérieur, contactez-nous. Je serais heureux de participer à un appel de découverte gratuit et de voir si je peux vous aider avec un peu de clarté et d'orientation.

À votre potentiel illimité et à la réalisation de celui que vous désirez être,

Kayleigh Kennedy est la fondatrice et mentor de Limitless Coaching. Contactez Kayleigh à hello@kayleighkennedy.com ou suivez-la sur Instagram @thekayleighkennedy

Février, le mois de l'amour. La Saint-Valentin est passée et avec elle les roses sèchent, les chocolats sont consommés et les bijoux sont portés ou ont trouvé leur place dans la boîte à bijoux. Charmant, mais toutes choses temporaires. Dans la vie, nous voyons des événements se dérouler dans notre sphère personnelle et nous ne pouvons pas toujours tout contrôler. Ce que nous pouvons contrôler, c’est la façon dont nous le gérons. Dirigez avec amour. Comment faisons-nous cela?

1. Faites preuve d’amour et de gentillesse envers vous-même.
2. Faites une pause avant de parler aux autres et voyez si ce que vous êtes sur le point de communiquer vient d'un lieu d'encouragement et de soutien.
3. Félicitez les autres lorsque vous voyez un travail bien fait ou les efforts qu'ils ont déployés dans leur travail.
4. Évitez les commérages et le besoin de rivaliser.
5. Soyez prompt à pardonner les torts commis.

N'oubliez pas que vous êtes votre atout le plus précieux et qu'il est essentiel d'investir en vous . Faites un inventaire personnel de ce que vous aimez et de ce que vous n'aimez pas, puis montrez-vous une acceptation compatissante. En plus de la grâce, élaborez un plan honnête sur la façon dont vous pouvez vous nourrir dans tous les domaines. Comprendre l’importance de développer l’amour de soi et l’acceptation de soi est essentiel pour avancer dans la vie et dans les affaires. Cela vous permet d’être ferme dans vos limites et d’identifier ce qui est acceptable dans d’autres relations. L’amour qui vient véritablement du plus profond de soi s’écoule automatiquement et se propage aux autres. En tant que dirigeants et entrepreneurs dirigeant avec amour, nous construirons une communauté plus forte.

Christie a connu une longue carrière en soins infirmiers et poursuit désormais sa passion pour le développement personnel. Wellness Haven and Health propose un coaching de compétences de vie, un coaching de bonheur et une respiration neurodynamique. Encourager l’autonomisation de tous les clients en mettant l’accent sur les sept principes du bien-être.

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