Business, Burnout and Depression

Are you a small business owner suffering from depression? You’re not alone.
 
Depression comes in many forms; simple to complex, situational to chronic. For business owners, work-to-life ratio, brain productivity breaks, and nutrition are key. Most business owners I work with are highly stressed, take little or no time away from work, and eat poor quality food regularly (even if at restaurants). Depression is simply a natural byproduct of burning out the body physically and mentally.
​What to do? Here are a few simple steps I recommend to my busy clients:
 

Step 1: ​​Step Away From Work Every Hour

 
Optimal brain health demands regular rest for short periods. It’s literally like hitting the reset button. Some studies suggest that highest productivity is achieved by walking away from your computer and work for 17 minutes after every 52 minutes of work.
One simple way to increase happiness is to take up space…..as much space as possible….as if you also matter.  Taking up space sends a number of messages to your inner psyche that you are big, powerful, worthy,  and ready.  This simple technique relieves stress in as little as two minutes.  Sit in a chair and stretch out in all directions, or whatever works in your work environment.
 

​Step 2: Engage in Resilience Building Activities Daily

 
​Exercise, go to museums, knit, meditate, and learn practical tools that help decrease stress in the moment. Best yet, learn how to act instead of react in response to every day stress.
 

​Step 3: Clean up your daily nutrition

You are what you eat. There’s plenty of evidence showing that the food you eat every day can contribute or take away from your ability to think and feel your way through life.  
If you’re eating a Standard American Diet, take immediate action to reverse course.  The SAD diet is loaded with sugar and processed foods, all of which diminish productivity, slow metabolism, and directly impact your ability to think (or not).  Sugar mounts a direct assault on the endocrine system starting in the gut.  90% of the hormone Serotonin that regulate sleep and positive mood is created in your stomach; sugar and chemicals in processed foods literally destroy the environment needed to guard against depression.  On the flip side, eating clean greens promote a healthy stomach microbiome necessary for Serotonin development, endocrine function, sleep, mood, staying alert and aware, and focusing to your highest capacity.
​Best to address sooner than later, before chronic burnout becomes a serious mental health condition or worse.
More about how Sugar + Stress = Sick
Work with a Coach to Maximize Productivity: Coaching
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Jean’s Green Smoothie

 

Ingredients

1 Bunch Celery

1 Bunch Spinach

1 Bunch Kale

1 large cucumber

2 lemons

2 apples

3/4 – 1 tsp Cayenne

6 – 16.9 oz containers of pure water

 

Instructions

  1. Wash all produce and set out in 2 batches.
  2. Slice lemons and apples in half. Cut off the center (fruit) of the lemon and discard the rind (or keep for other purpose). Cut out the core of the apple and discard. Put results from 1 lemon and 1 apple with each batch of veggies.
  3. Blend 3 bottles of water with 1 batch of veggies and fruit. Add cayenne (optional).
  4. Strain to desired drinking texture (some like thick, some thin).
  5. Pour back into empty bottles from your water.
  6. Repeat with second batch.

Makes about 6 – 16.9 oz “To Go” green smoothies

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Bacon Wrapped Scallops

 

 

Ingredients

  • 12 slices thick cut organic Applewood smoked bacon
  • 12 sea scallops
  • 12 bamboo skewers, soaked for about 30 minutes in water
  • Freshly ground black pepper
  • 2 Tbsp Unsalted Butter
  • Cayenne
  • Oregano
  • Thyme
  • Salt
  • Black Pepper
  • Also needed: baking sheet and parchment paper, and a grill or grill pan.

 

Instructions

  1. Preheat oven 350˚ F
  2. Line a baking sheet with parchment paper, and lay out bacon.  Bake about 12 – 15 minutes until golden brown.  Remove and set aside.
  3. Preheat you grill.
  4. Mix cayenne, oregano, thyme, salt and pepper in about equal parts.  You can add extra salt to taste.
  5. Season scallops with spice mixture and wrap with a slice of bacon.  Skewer each wrapped scallop, 2 or 3 to a skewer.
  6. Brush grill with some cold-pressed, extra-virgin olive oil.  Cook the scallops for about 7 minutes, turning frequently.
  7. Sprinkle with a little pepper, and drizzle with some olive oil.
  8. Enjoy!

Serve with Red Cabbage Slaw

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Juicy Baked Chicken Breast

Ingredients

  • Boneless, Skinless Chicken Breast – Free Range
  • 1 Tbsp Olive Oil, Extra-Virgin and Cold-Pressed
  • Spiced and Sauced to Taste (suggestions below)

 

Instructions

  1. Preheat your oven to 375 degrees F / 190 degrees C.
  2. Coat a baking dish with a small amount of olive oil.
  3. Prep chicken breasts; pounding any larger breasts to match in size to the rest.
  4. Place chicken breasts in your baking dish.
  5. Add seasoning now.  At minimum, add salt and pepper to taste.  But play with your food at this stage, trying the Flavor Profiles offered with Sugar + Stress = Sick’s 30 Day Detox is a great way to take some of the thinking out of it.  Other suggestions below.
  6. Cover dish with foil and cook for 20 minutes.
  7. Remove foil.  Add preferred sauces at this stage.  Try Best Enchilada Sauce or Lemon Oregano Sauce
  8. Cook for an additional 5 – 10 minutes.
  9. Remove from the oven and rest for 2 – 3 minutes before serving.

 

Seasoning ideas:

  • Salt and Cinnamon
  • Salt, Pepper and Lemon
  • Salt, Pepper, Rosemary
  • Salt, Pepper, Cumin, Ancho Chili, Cayenne
  • Salt, Oregano, Basil
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HOT is Healthy: Benefits of Red Chili

Red chili pepper

“I’ve got this thing for spicy stuff. Now, if you give me hot chocolate with chili pepper, a book and a bubble bath, I’m a happy girl.”

Shiloh Walker

 

When it comes to health, there’s plenty of evidence that red chili is one of the world’s healthiest super foods.  Adding chili to a dish does a lot more than enliven taste buds, this one food is packed with Vitamin, A, B, C and E, and minerals like molybdenum, manganese, folate, potassium, thiamin, and copper.  Did you know that red chilies actually contain 7 times the Vitamin C than do oranges? That’s crazy, right!  But how do all those vitamins and minerals act in your body to protect against disease and promote longer life?

 

Red chili as a regular part of your clean diet helps:

  • weight loss
  • weight management
  • lower cholesterol
  • repair cell damage caused by free radicals
  • healthy metabolism
  • detoxification
  • clearing the lungs and sinuses
  • pain relief
  • improved mood
  • potential to reduce colon cancer
  • lower risk of heart attack and stroke
  • lower risk of asthma and wheezing
  • potential to lessen peripheral nerve damage in diabetics

Here’s how chili’s DNA works in your body:

1  Anti-Oxidant cell repair

  • Vitamins C and A as beta-carotenoids destroy free radicals and cholesterol that, left unchecked, cause damage to blood vessels and peripheral nerves.
  • Folate, Viatmin B-6 and B-12 help control blood levels of the amino acid homocysteine, a key factor in keeping “bad” cholesterol levels low.
  • Destruction of free radicals guards against arteriosclerosis and damage to nerve endings.
  • Destruction of cholesterol – waxy, fat-like substance that’s found in all cells of the body – that clog blood vessels and lead to heart attack and stroke.
  • Improves heart health, and protects against diabetic nerve pain.
  • Vitamin C, beta-carotene and folic acid found in chili reduces the risk of colon cancer.

 

2  Detoxification and Digestive Aid

  • Molybdenum in chili act as a catalyst for enzymes that help breakdown amino acids
  • Helps remove toxins from the body
  • Assists in the breakdown of food
  • Folate in chili also plays an important role in digestion, and is often depleted in folk with celiac disease and irritable bowel syndrome (IBS).

 

3  Weight Loss, Blood Sugar and Diabetes Control

  • Capsaicin in chilis increases your metabolism, can make you sweat, and ultimately assist in weight loss
  • Manganese found in chili plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  • Increasing metabolism generally, and carbohydrate metabolism specifically, helps regulate blood sugar.
  • Blood sugar regulation is key in protecting against insulin resistance, the key factor in avoiding diabetes.

 

4  Brain Function, Mental and Emotional Balance

  • Folate (Vitamin B-9) plays a key role in DNA and RNA production, as well as cell division.  Folic acid is one of the key vitamins that is depleted with too much alcohol consumption or addiction.
  • Some studies show that 15 to 38% of people with depression have low folate levels in their bodies, and those with very low levels tend to be the most depressed.  But it’s unclear whether adding folate as a supplement alone helps improve depression outright.
  • Capsaicin intake releases an endorphin which has an associated pleasurable sensation.

 

5  Pain Relief

  • Capsaisin in chili first stimulates, then numbs or decreases pain signals in nerves
  • A cascade of triggers are unleashed in the body that ultimately inactivate pain specific neurons

 

6  Pain Relief

  • Capsaicin in chili first stimulates, then numbs or decreases pain signals in nerves
  • A cascade of triggers are unleashed in the body that ultimately inactivate pain specific neurons

 

Bottom line: the health benefits of red chili are too many to ignore.  If you fear red chili is too hot to the tongue, why not try it in combinations that provide you with just the right “bite”, like in a cup of 100% dutch cocoa and plant-based sweetener.  You can always look for capsaicin as a supplement, but fresh and whole foods provide you with the freshest, most active form of these nutrients.

Get HOT and Get GOING!

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Roasted Lemon-Red Pepper Broccoli

 

Ingredients

  • 1 head broccoli florets
  • ½ tsp red pepper flakes
  • 1 Tbsp Extra-Virgin, Cold-Pressed olive oil
  • salt and pepper to taste
  • Zest 1/4 lemon
  • lemon juice from lemon

 

Instructions

  1. Preheat oven to 425 degrees.
  2. Break up broccoli into preferred size pieces and place in a mixing bowl.
  3. Thoroughly mix remaining ingredients, and add to the broccoli.
  4. Mix all in the bowl until broccoli is well coated.
  5. Spread broccoli evenly across a baking sheet.
  6. Place in oven on the center rack and bake for about 20 – 25 minutes, until broccoli is fork tender.

 

 

 

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Egg Salad Your Way

 

Ingredients:

  • 2 to 3 eggs
  • Butter Lettuce
  • ¼ – ½ tsp olive oil
  • Salt and pepper to taste
  • Clean mustard to taste
  • Any of the following herbs, spices, citrus or greens singly, or in combination:
    • Cilantro
    • Cumin
    • Tabasco
    • Dill
    • Lemon
    • Basil
    • Oregano
    • Garlic
    • Salt
    • Pepper
    • Cayenne
    • Jalapeno
    • Dill
    • Rosemary

 

Instructions

  1. Chop, or break up, eggs into chunks in a small mixing bowl.
  2. Add olive oil, mustard, salt and pepper, and any of your favorite spices in combination.
  3. Spoon onto large butter lettuce leaves and eat as egg wraps.  Or, break up the lettuce, and spoon all of the eggs over top.

 

 

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Strawberry Jalapeno Breakfast Salsa

 

Ingredients

  • Handful of strawberries
  • 2 cross section slices of jalapenos

 

Instructions

  1. Slice strawberries and place in a bowl
  2. Finely chop jalapenos.  Add jalapenos to strawberries according to your taste; a little, or a little more.

 

Other options:

  

Strawberry-Jalapeno smoothie; add ice

Strawberry-Jalapeno infused water; use a soda stream for bubble and infusion. Or make a reduction of the fruit/chili to add to water for more intense flavor.

Strawberry-Jalapeno pops; make a reduction, add water and a plant-based sweetener to taste, freeze

 

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Raw Peach Cobbler

Ingredients

Crust:
2 cups walnuts
1/4 cup Raisins
1/4 cup Dates
pinch of sea salt
cinnamon

Filling:
6-7 peaches, sliced
1/2 cup dates
1 tbsp. psylium husk
pinch nutmeg
pinch lemon zest
pinch cinnamon

 

Instructions

Crust: Put in Food Processor and pulse until crumbly. Take out 1/2 and put to the
side for topping. Process the rest until gummy. Lay this down on the bottom of a pie or glass
pan.

Filling: Put 1/2 of the sliced peaches into the food processor with all other ingredients.
Blend until smooth. Take blended mix and add back to sliced peaches. Pour on top of
crust and add crumble on top.

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Grilled Lobster Tail

 

Ingredients

  • 4 – 6 oz lobster tail
  • 1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil, or Coconut Oil
  • Lemon Oregano Sauce

 

Instructions

  1. Lightly coat a grill pan over high heat.
  2. Turn heat down to medium, and place lobster tail cut side down onto the pan.  Cook for 5 minutes.
  3. Flip the tail so that lobster meat is face up.
  4. Spoon olive oil over the lobster and cook for about 4 more minutes.
  5. Lemon sauce can be prepped ahead of time, or as your tail is cooking face up.

Serve with sauteed spinach with lemon sauce over both.

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