Are you struggling to keep up with the demands of life, feeling constantly drained, even disconnected, yet you just keep going because somehow it feels that you aren’t doing enough? If so, “Burnout: The Secret to Unlocking the Stress Cycle” by Amelia Nagoski and Emily Nagoski offers wisdom and practical advice you need. Let’s explore who would benefit from this book, the key takeaways, and how it all ties back to nutrition.
Who Should Read “Burnout”?
Though you might think of professional burnout when you read the title of this book, it’s actually more geared toward women who are feeling overwhelmed, stuck, stressed, and never enough in today’s world. Think of the monologue in the Barbie movie about how hard and contradicting it is to be a woman.
With that said, I think the people who would benefit the most from this book are:
Caregivers and Parents: For those who spend their days taking care of others—whether it’s children, elderly parents, or patients—this book offers essential tools to ensure you also take care of yourself.
Health and Wellness Enthusiasts: If you’re passionate about maintaining a healthy lifestyle, completing the stress cycle is a key component you need to know about. This book helps you understand how to address your body’s response to stress, not just the stressors.
Major Takeaways We Can All Benefit From
1. Understanding the Stress Cycle
One of the book’s core concepts is the idea of the stress cycle. The Nagoski sisters explain that stress is a physiological process that needs to be completed. Simply removing the stressor (e.g., finishing a project or ending a conversation with a toxic person) doesn’t complete the cycle; you need activities like exercise, deep breathing, or physical affection to signal to your body that it’s safe to relax.
2. The Best Way to Complete The Stress Cycle
Exercise is highly effective for completing the stress cycle because it engages the body’s natural stress response system and helps to discharge the physical and emotional tension accumulated during periods of stress. When we engage in physical activity, such as running, yoga, or dancing, our bodies release endorphins, neurotransmitters that act as natural painkillers and mood elevators. Additionally, exercise promotes the release of muscle tension and encourages deep breathing, which can help regulate the stress response and promote relaxation.
Of course, there are a few other ways to complete the stress cycle. These include a human connection (a 20-second hug or a 6-second kiss), petting a furry friend, progressive muscle tension and relaxation, deep breathing, and rest. Don’t just stop at one; doing several of these things routinely can build resilience and contribute to well-being.
3. Addressing Human Giver Syndrome
The term “human giver syndrome” refers to societal expectations placed on individuals, particularly women, to prioritize the needs of others above their own. According to the Nagoski sisters, those affected by the human giver syndrome often feel compelled to give and nurture constantly without regard for their own well-being. This can lead to chronic stress, burnout, and a sense of depletion.
The syndrome is rooted in cultural norms and gender expectations, and the authors highlight the importance of recognizing and challenging societal pressures that contribute to burnout and stress. By acknowledging the inherent value of true self-care and setting boundaries, individuals can break free from the cycle of overextension and reclaim their agency in prioritizing their own well-being.
4. Emotions are Like Tunnels
The Nagoski sisters liken emotions to tunnels, suggesting we must travel through them from beginning to end to achieve resolution. Failure to do so can lead to emotional exhaustion and burnout. This insight underscores the importance of acknowledging and processing our emotions rather than suppressing or ignoring them. Some emotions, like grief and rage, are very difficult to move through on our own. We often need the help of others.
5. The Importance of Rest, Play, and Connection
Rest and play are not optional luxuries but essential for preventing and recovering from burnout. Engaging in activities that bring joy and relaxation can help replenish your energy and resilience. Just like we need rest and play, it’s our human nature to need each other. Human connection is a powerful antidote to stress. Whether through friendships, family, or community, having supportive relationships can help buffer the effects of stress and the authors point out that we were designed to live life together – not on our own.
6. Realistic Expectations
Lastly, the authors highlight the importance of setting realistic expectations for yourself and others. They encourage us to understand that perfection is unattainable and that it’s okay to have limits. We’re only human, after all.
How This All Ties Back to Nutrition
Here are 2 ways stress and nutrition are linked.
Stress and Eating Habits – When we’re stressed, our eating habits often suffer. We might reach for comfort foods, skip meals, or overeat. Understanding the stress cycle and learning how to manage stress can help us maintain healthier eating patterns and avoid the health consequences of chronic stress. Completing the stress cycle with healthy activities can reduce stress-related cravings and improve our overall nutrition.
Nourishing Your Body – Proper nutrition plays a crucial role in managing stress and preventing burnout. Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can support your body’s stress response and help you feel more energized. The authors emphasize the importance of listening to your body and nourishing it well.
Final Thoughts
I found “Burnout: The Secret to Unlocking the Stress Cycle” by Amelia and Emily Nagoski to be incredibly insightful and practical. There are more takeaways than I can fit into a blog. The book helps you understand burnout and provides actionable steps to prevent and recover from it. We can all better manage stress by learning to complete the stress cycle, addressing human giver syndrome, and maintaining healthy habits. Whether you’re a busy mom, a caregiver, or someone passionate about health and wellness, this book offers valuable strategies to enhance your well-being.
Listen in to the conversation!
Listen to Kristen and Eleanor discuss this book on the Heatlh Geeks Book Club Podcast:
Cuban Vegetable Salad – A Bright, Healthy, and Colorful Dish
Summer means lots of parties, cookouts, and time by the water. Want to WOW your friends and your taste buds? This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad’s striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
This Cuban Vegetable Salad bursts with vibrant colors and flavors, reflecting the lively spirit of Cuban cuisine. The blend of black beans, cherry tomatoes, bell peppers, red onion, and celery provides a nutrient-rich base full of fiber, vitamins, and antioxidants. The addition of mango and avocado introduces a creamy sweetness and healthy fats, while the brown rice adds a wholesome, nutty texture. The salad's striking presentation and the refreshing, zesty mojo dressing make it a standout dish, perfect for any occasion.
Course Salad
Cuisine Cuban
Prep Time 20 minutesminutes
Total Time 20 minutesminutes
Servings 4servings
Calories 470kcal
Ingredients
Mojo Dressing ingredients
1/4cupolive oil
1Tbslime juice
1 1/2tspDijon mustard
1clovegarlicminced or pressed
1tsphoney
1tspcumin
1tspchipotle pepper in adobo saucechopped
1/2cupcilantrochopped
1/2cupparsleychopped
saltto taste
black pepperto taste
Salad Ingredients
11/2cupblack beanscanned, rinsed and drained
2cupcherry tomatoeshalved
1bell pepperred, chopped
1bell peppergreen, chopped
1/2onionred, chopped
1cupcelerychopped
2clovesgarlicminced or pressed
1mangoflesh chopped
1avocadocubed
1/2cupcornfrozen and defrosted (or fresh)
1cupricebrown, pre-cooked
Instructions
Prep the following ingredients:
Cook brown rice according to directions.
Drain the black beans.
Slice cherry tomatoes in half and finely chop peppers, onion, and celery.
Mince the garlic.
Cube mango and avocado.
Mince garlic.
Finely chop chipotle pepper in adobo sauce.
Make the salad.
Add beans, tomatoes, pepper, onion, garlic, corn, and celery to a large bowl and mix.
Fold in mango, avocado, and brown rice.
Make the dressing.
In a medium size add olive oil, lime juice, Dijon mustard, garlic, honey, cumin, and chipotle pepper, then whisk until well mixed.
Navigating the world of emotions can feel like trying to solve a puzzle without all the pieces. If you’ve ever wondered how emotions really work, Lisa Feldman Barrett’s book, “How Emotions are Made,” offers insights that will help you understand them in a whole new way. Let’s dive into what makes this book a must-read, its major takeaways, and how it relates to nutrition.
Who Should Read “How Emotions Are Made”?
Curious Minds
If you’re curious about how the mind works, this book is for you. Barrett challenges what we think we know about emotions, making it a fascinating read for anyone interested in psychology or neuroscience.
Health and Wellness Fans
Understanding the science of emotions is crucial if you’re into health and wellness. Barrett’s insights can help you develop a more balanced approach to emotional health, a major key to overall well-being.
Major Takeaways
1. Emotions are Made, Not Born
One of the biggest ideas in the book is that emotions are not pre-programmed responses. Instead, our brains create them using past experiences, culture, and context. This means we have more control over our emotions than we might think.
2. Emotional Granularity
Barrett talks about emotional granularity—the ability to identify and describe a wide range of emotions. People who can do this tend to handle their emotions better and have better mental health.
3. The Role of Bodily Sensations
Our brains monitor and interpret signals from our bodies to create emotions. We can understand and manage our emotions better by paying more attention to these bodily sensations.
4. The Power of Prediction
Our brains constantly predict what will happen next based on past experiences. These predictions shape our emotional responses. By becoming aware of this, we can change our predictions and, as a result, our emotional reactions.
Why Emotions Matter for Nutrition
Understanding emotions as something created by the mind and body highlights just how closely linked our physical and emotional well-being are.
Lisa introduces the intriguing concept of a ‘body budget,’ which is a way of summing up how our brains manage the resources needed to navigate the complexities of daily life. According to Barrett, our brains operate like financial managers, constantly making predictions and allocating ‘funds’ to various bodily functions based on incoming sensory information. Just as we budget our money to cover expenses, our brains budget energy to regulate emotions, maintain physical health, and respond to the demands of the environment.
Your food choices can affect your body budget and the other way around. For instance, if you are low on energy because you just spent the whole day learning a new computer program at work, your body budget will be depleted. This may make you feel a little grumpy, foggy, or overwhelmed at the end of the day which could influence what choices we make next. You’ll need to make some positive deposits like food, rest, and water to bring it back up to balance.
When we pay attention to our mood, emotions, and our body’s signals, we can make mindful decisions about our food. Noticing how different foods make us feel physically and emotionally can guide us to healthier eating habits. Recognizing our body’s signals after eating certain foods can help us make better dietary choices that support emotional health.
Stress and Emotional Eating
Barrett’s insights into how emotions are made can help us understand and deal with stress-related eating. Knowing that our cravings and eating habits are influenced by our brain’s predictions and past experiences, we can find ways to change these patterns. This might involve creating new associations with food or finding other ways to cope with stress.
Building a Positive Relationship with Food
Just as we aim to understand our emotions better, we can also strive to understand our relationship with food. This means acknowledging the emotional aspects of eating and working to create a positive, respectful relationship with what we consume.
Final Thoughts
I really enjoyed reading Lisa Feldman Barrett’s “How Emotions are Made.” It’s not just a book about emotions; it’s a guide to understanding the connection between our minds and bodies. By exploring this link, we can better manage our emotions and make choices that improve our overall well-being, including our eating habits and nutrition. Whether you’re a curious reader, a health enthusiast, or a professional in the mental health field, this book offers insights that can enrich your life and help you better understand yourself.
Hungry For More?
Listen to Kristen and Eleanor discuss this book on the Heatlh Geeks Book Club Podcast:
Granola is a great way to kick start your energy for the day! This one has all the good stuff. If you have a nut allergy, just replace walnuts with sunflower seeds or pumpkin seeds.
Ingredients:
1 cup walnuts, raw, chopped
12 dates, Medjool, pitted and chopped
1 cup oats, rolled (gluten-free if necessary)
1/4 cup coconut flakes, unsweetened
1 Tbs chia seeds
1 Tbs hemp seeds
1 tsp vanilla extract
1/2 tsp cinnamon, ground
salt, to taste
Directions:
Prep
Pit and chop dates
Make
Add walnuts to food processor and pulse until roughly chopped
Add dates and pulse until combined with walnuts
Add balance of ingredients and pulse until combined
Add a few pinches of salt if desired
Pour onto baking sheet and separate with fingers
Let air dry for about four hours
Place in an airtight container and store in refrigerator for up to two weeks
Notes:
Pecans work well in place of walnuts here.
Serving size indicated is perfect for breakfast or snack but you can also use less as a topping!
Are you in the mood for a hearty soup filled with nutritional goodness? This is the one for you! Our vegan-friendly chickpea, butternut squash, and corn soup is a warm embrace on a chilly evening. Packed with the goodness of chickpeas, the sweetness of butternut squash, and the freshness of corn, this soup is a hearty meal that satisfies your soul and taste buds alike. Dive into this easy-to-follow recipe that promises to be your new go-to comfort food for all seasons.
Ingredients:
1 medium onion, chopped
1 tsp rosemary, fresh, chopped
2 cloves garlic, minced or pressed
2 cups butternut squash, peeled and cubed
2 Tbs olive oil
1 tsp turmeric, ground
3 cups chickpeas, canned, drained and rinsed
4 cups vegetable broth
2 cups corn, frozen, defrosted
salt, to taste
black pepper, to taste
Directions:
Prep
Chop onion, and rosemary, and mince the garlic
Peel and cube butternut squash (can use pre-cut or frozen)
Make
Sauté onion in olive oil to a large soup pot over medium heat until soft and fragrant
Add turmeric, garlic and rosemary and stir to coat the onions – about 1 minute
Add the rest of the ingredients, except the corn, and cover with vegetable broth
Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally
Transfer half of the soup to a blender and purée until smooth
Add purée soup back to pot, along with corn
Stir and season with salt and pepper to taste
Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired
This Healthy Cauliflower Fried Rice is not only bursting with flavor but also aligns with your health-conscious lifestyle. Made with fresh, riced cauliflower and a medley of vibrant vegetables, each bite offers a low-carb twist to traditional fried rice. Perfect for a quick weeknight dinner or a nutritious meal prep option, this recipe is designed to delight and nourish!
Ingredients:
1 head cauliflower
1 Tbs olive oil
1 tsp sesame oil
1/4 cup onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1/3 cup vegetable broth, low sodium
1 tsp ginger, minced
4 Tbs soy sauce
1 1/2 cups edamame, shelled, defrosted
2 scallions, chopped
Directions:
Prep
Cut the floret pieces from the cauliflower stems and rinse
Place the cauliflower florets in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces
Chop onion, pepper, garlic and scallions
Grate ginger
Make
In a large skillet heat the olive oil and sesame oil
Add the onion and red pepper to the skillet and sauté until the onion is tender and translucent – about 3 minutes
Stir in the garlic, broth, ginger and soy sauce
Transfer the cauliflower to the pan and stir
Cover with lid and cook over medium-high heat for 3-4 minutes
Remove the lid, stir in the edamame and sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender
To serve, top with sliced green onion and additional soy sauce (if desired)
Notes:
You can also use frozen cauliflower rice that has been defrosted and drained.
Indulge in the decadent taste of chocolate fudge without any guilt! Our Healthy Chocolate Fudge Smoothie is a perfect blend of rich, velvety chocolate and nourishing ingredients that will satisfy your cravings and boost your health. This smoothie is not just a treat for your taste buds; it’s packed with antioxidants, vitamins, and minerals to fuel your day. Whether you’re looking for a quick breakfast option or a delightful afternoon pick-me-up, this smoothie is sure to become your new go-to recipe.
Though a chocolate fudge smoothie sounds overindulgent, ours is a nutritional treasure trove, meticulously crafted to support your detox journey. Let’s break down the ingredients that make this smoothie a powerhouse for detox:
Avocado (1/2): Creamy and nutrient-dense, avocados provide a rich source of monounsaturated fats and antioxidants. They support liver function, a crucial organ in detoxification, while also supplying the body with essential vitamins.
Spinach (1/4 cup, frozen): Packed with chlorophyll and a plethora of vitamins and minerals, spinach aids in flushing out toxins from the body. Its fiber content promotes healthy digestion and regular bowel movements, essential for effective detoxification.
Banana (1/2, frozen): Besides adding natural sweetness, bananas are rich in potassium, aiding in maintaining electrolyte balance and supporting kidney function. The potassium content helps in flushing out excess sodium from the body, contributing to the overall detox process.
Dates (2, pitted and chopped): These natural sweeteners not only enhance the smoothie’s flavor but also provide fiber, aiding in digestion. Additionally, dates are rich in antioxidants, which combat free radicals and support the body’s cellular detoxification processes.
Cocoa Powder (3 Tbs, unsweetened): Packed with flavonoids and antioxidants, unsweetened cocoa powder not only adds a rich, chocolatey flavor but also supports the body’s natural detox pathways. Cocoa’s antioxidants help neutralize harmful free radicals, promoting overall cellular health.
Almond Milk (1 cup, unsweetened): This dairy-free alternative adds a creamy texture while being low in calories. Almond milk contains vitamin E, an antioxidant that supports skin health, and its hydrating properties contribute to the elimination of waste products from the body. Not a fan of almond milk? Feel free to use dairy milk or another milk alternative.
Blend these wholesome ingredients together, and you have a Chocolate Fudge Smoothie that goes beyond its delicious taste – it’s a detoxifying delight for your body. Enjoy!
Ingredients:
1/2 avocado
1/4 cup spinach, frozen
1/2 banana, frozen
2 dates, pitted and chopped
3 Tbs cocoa powder, unsweetened
1 cup almond milk, unsweetened
Directions:
Place all ingredients in a blender and process until smooth, adding water or ice to achieve desired consistency
Three Satisfying Ways to Eat The Superfood Broccoli
Our carefully curated collection of three scrumptious broccoli recipes is not just satisfying, but also a powerhouse of nutrition. Each dish is crafted to bring out the best in broccoli, ensuring that every bite is packed with both flavor and health benefits. Whether you’re a seasoned veggie lover or just starting to explore the world of greens, these recipes are designed to convert even the most skeptical into devout broccoli enthusiasts.
Broccoli is considered a superfood due to its rich nutritional profile, containing high levels of vitamins, minerals, and antioxidants. One of its key components, sulforaphane, has been shown to support the body’s detoxification process by enhancing the activity of enzymes that eliminate harmful substances. Additionally, broccoli’s fiber content aids in digestion and promotes a healthy gut, further contributing to overall detoxification and optimal health.
Tofu Broccoli Sheet Pan Dinner
Ingredients:
1 pepper, red bell, chopped
1 pepper, orange bell, chopped
2 carrots, chopped
2 green onions, chopped
1 cup broccoli, chopped
6 oz tofu, firm, cubed 1/2 package, drained
1/4 cup cashews, raw
2 Tbs tamari
1 clove garlic, minced
2 tsp maple syrup
2 tsp ginger, minced
2 Tbs olive oil
Directions:
Prep
Chop bell peppers, carrots, green onions, broccoli
Preheat oven to 375º
Mince ginger and garlic
In a small bowl, mix together tamari, garlic, maple syrup and ginger
Remove tofu from package, cut into 1 inch cubes, drain excess liquid
Make
On a lined sheet pan, spread out vegetables, firm tofu and cashews
Drizzle with sauce
Cook for 30 minutes or until cooked through
Notes:
Add other vegetables like cauliflower, green beans and onions
Simply Steamed Broccoli
Ingredients:
8 cups broccoli florets
Directions:
Prep
Wash and cut broccoli into uniform florets
Make
Place about 2″ of water in the bottom of a pan, bring to a boil then reduce to simmer
Place broccoli in steamer rack and set above simmering water
Cover and steam until broccoli turns bright green and is al dente (a bit soft with some bite) – about 3 minutes
Rinse in cold water and store in covered container in refrigerator
Notes:
Meal Prep Tip: Select two low-glycemic vegetables a week to steam and store in the refrigerator like broccoli, cauliflower, green beans, asparagus, etc.
Shredded Broccoli Stem and Carrot Salad
Salad
Ingredients:
3 cups broccoli, stalks, peeled only
1 cup cabbage, red, shredded
4 carrots, peeled and shredded
4 scallions, chopped
1/2 cup cilantro, chopped
1/2 cup pepitas, raw, shelled (pumpkin seeds)
Directions:
Prep
Shred broccoli stems, carrots and red cabbage
Chop scallions and cilantro leaves
Make
Add shredded vegetables to a large bowl and massage until softened
Add dressing just before serving and toss with scallions, pepitas and cilantro
Dressing
Ingredients:
1/4 cup olive oil
1 Tbs apple cider vinegar
1 lemon, zested and juiced
1 clove garlic, chopped
1 tsp maple syrup
salt, to taste
Directions:
Prep
Zest and juice lemon
Make
Add all ingredients to a mason jar with lids and shake to combine or whisk ingredients
Notes:
Replace vegetables listed here with equal amounts of other favorites – shredded brussels sprouts, kale, and beets all work!
Need a super nourishing snack?! We’ve got three Ss for you to consider: Smoothies, Soup, and Salads! Watch the video demonstration above and then find the recipes below!
Blueberry Hemp Detox Smoothie
Ingredients:
2 cups blueberries, frozen
2 cups baby spinach, loosely packed
1 banana, frozen and cut into chunks
2 Tbs chia seeds
2 cups hemp milk, unsweetened
2 Tbs cocoa powder, unsweetened
1 Tbs hemp seeds
Directions:
Place all ingredients in blender and process until smooth
10-Minute Detox Soup
Ingredients:
1 onion, sweet, chopped
4 cloves garlic, chopped
1 head cauliflower, chopped 2 inch pieces – stems included
In a large soup pot, sauté onion and garlic gently in olive oil until softened and fragrant
Add curry powder and miso paste and stir to coat onions
Add cauliflower, squash, cashews and water
Bring to a boil then reduce heat and simmer until cauliflower is soft – about 15-20 minutes, adding water if necessary to keep cauliflower covered
Remove from heat and let stand until cool enough to purée
Purée soup in batches in blender – be sure cover of blender is on tight as steam from soup could pop lid (we like to cover with a towel just to be sure!)
Season with salt and freshly ground black pepper
Ladle soup into bowls and drizzle with olive oil if desired just before serving
Notes:
chickpea or rice miso will work well too
frozen butternut squash works well
add more or less water dependent on the size of the cauliflower
use leftover roasted vegetables in place of raw
Maple Roasted Sweet Potato And Kale Salad
Salad
Ingredients:
8 cups kale, shredded
1 large sweet potato, peeled andcut into bite sized cubes
1 Tbs olive oil
1 Tbs maple syrup
1/4 cup walnuts, raw
Directions:
Prep
Wash and shred kale, removing spines first
Peel and chop sweet potato
Preheat oven to 350°F.
Make
Place sweet potato in a bowl and toss with 1 tablespoon olive oil, maple syrup and few dashes of salt
Place on a parchment-lined baking sheet and bake until soft and edges are browned – about 20 minutes
Meanwhile, place kale in large bowl and massage until softened – about 3 minutes
Once done, remove sweet potato from oven, allow to cool then add to the kale along with walnuts
Toss with dressing just before serving
Dressing
Ingredients:
6 Tbs white balsamic vinegar
4 Tbs olive oil
1 clove garlic
2 tsp maple syrup
1 tsp mustard, Dijon
salt, to taste
Directions:
Add oil, vinegar, garlic, maple syrup, and mustard in a mason jar and shake to emulsify
Rosemary Lemon Chicken Thighs Recipe and Cooking Video
Chicken thighs are so flavorful, but we are kicking it up a notch with the addition of rosemary and lemon! This a quick meal that is perfect for a busy week night. Add your favorite veggie and carb to round out the meal!
Ingredients:
1 1/2 lb chicken thighs, skinless and boneless
1 lemon, halved
1 Tbs olive oil
2 Tbs rosemary, fresh, chopped
1 tsp garlic powder
1/2 tsp salt
Directions:
Prep
Preheat oven to 375°F
Chop rosemary
Make
Place chicken thighs on a parchment-lined baking sheet
Squeeze the juice from half the lemon over thighs and drizzle with olive oil
Sprinkle thighs with rosemary, garlic powder and salt.
Slice the remaining half lemon thinly and place on top of each thigh
Bake in oven for approximately 20-25 minutes until thighs are no longer pink on the inside or until a meat thermometer reads 165 degrees F
Remove chicken from oven and let rest for 5 minutes before serving
