February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.
As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)
Scattered Thoughts
Why it happens
The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart.
When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus.
What to Do
You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.
“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry
Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:
Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes.
Write: Jot down three simple things you are grateful for.
Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement.
Nora’s Naturals
Superfood Bowls
One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat.
This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone).
A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday.
I have listed wonderful bases, toppings and dressings to create a delicious bowl. Mix and match to create your preferred bowl!
BASE
Arugula, kale or spinach
White or brown rice
Quinoa
Couscous
Black beans
TOPPINGS
Sweet potato
Avocado
Grilled chicken, steak or shrimp
Nuts and seeds
Roasted veggies
DRESSINGS/SAUCES
Olive oil, lemon and salt
Salsa
Pesto
Hummus
Aioli
