Beyond Burnout - Life Management For Working Moms

Informações:

Sinopse

A podcast for busy working moms to help you have the physical and emotional resources you need to effectively do all the things you need to do and stay sane. This show includes strategies to improve your physical and mental health so you can work at maximum performance. You will also get tips on managing relationships. You will also learn how to relax your mind with affirming meditations.

Episódios

  • The Power Behind Essential Oils - BB051

    09/10/2015 Duração: 53min

    Carrier oils are usually extracted from fruits,vegetables or nuts like avocado, coconut, sweet almond, grapeseed, etc. I made reference to a green cleaning solution courtesy of Liz Fulcher and her ebook on green cleaning at AromaticWisdom.com The drain cleaning recipe was 1 cup of baking soda + 5 drops of lemon essential oil. Sprinkle this down the drain, then follow it up with 1 cup of distilled vinegar. Wait an hour, then rinse with 4 cups of boiling water. In the last part of the podcast, I talk about drinking Kombucha as a source of probiotic.  Kombucha is a fermented tea and an excellent source of probiotic especially for those can not tolerate dairy (as in yogurt and kefir). I tasted it for the first time with the support of family and we all loved it.  It's carbonated and tastes similar to a hard cider.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http

  • Coloring is the New Meditation - BB050

    25/09/2015 Duração: 23min

    Coloring is a process you can use to meditate.  It activates the creative part of your brain and allows you to focus on something pleasurable while you are distracted from the worries of life. It operates on the same principle as mindfulness meditation. Having trouble making meditation part of your routine?   Here are 5 tips for you. 1. Set a time a daily schedule.  Y 2. Start small.  Start with 5 minutes and work your way up in 5 minute increments 3. Always meditate in a comfortable position.  I 4. Start with focusing on your breath.   5.  Use a timer.   Set a timer so that you can fully be in the moment and be assured that you will know when it’s time to stop. I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/50 Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com  

  • What Is Whole Food? - BB049

    11/09/2015 Duração: 34min

    Eliminating packaged foods and hydrogenated oils is one step toward cleaning up your diet and a good first step.  Then next step is to focus on eating whole foods.   What does that even mean?    First off, whole food is not synonymous with organic.  Organic refers to how the food is produced such as the agricultural methods.  This is things like no pesticides, no hormone injections or not genetically modified organisms, etc.   Whole foods are simply food in a form as close to nature as possible with minimal processing.   Whole food is also not synonymous with raw.  Cooking is a process.  But there are some foods whose nutrients are better absorbed after they have been cooked.  Some examples of this are carrots and asparagus.  The beta-carotene in both vegetables is better absorbed after cooking slightly.     In this episode, I give you some examples of a whole food lunch that you can prepare ahead of time and does not require refrigeration.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burno

  • How To Tell If You're Getting Close To Burnout

    28/08/2015 Duração: 41min

    The early signs of burnout look different for each person.  Here are some common signs you may see. 1. Feeling apathetic.  You may think what’s the point?     2. You may not feel as clear in your thinking.  You don’t process things as fast.  You may have word-finding difficulty.  Or you may feel like your thoughts are all over the place.  Sometimes I will see people in my office who have this problem.  They are stressed to the hilt and say they can’t focus.  They tried someone’s Adderall and because it helped them dial back in, they think they have ADD.   If you are stressed you will not be able to focus similar to ADD.  But if you take stimulants because you are overloaded and are having trouble staying on task, the stimulants will help you line up your thought better in the short term, but you will burn out in the long term.  It takes a lot more to recover from full blown burnout than pre-burnout.  So the moral here is if you are in your 30’s and have a high pressure job and are having trouble focusing, fir

  • Why You Need To Affirm Yourself - BB047

    14/08/2015 Duração: 25min

    In this episode I talk about the psychological defense mechanism of projection.  This is where you assign your own feelings (usually negative) to someone else.  For example, you may think you’re inadequate, but you say your coworker thinks you’re inadequate.  This type of mind reading is a red flag that you need to affirm yourself.   If you can affirm yourself, you won’t be so dependent on others for validation.   Also it helps to recognize your emotions in order to know how to respond to people appropriately.  I have an emotions chart that you can download in the show notes at http://beyondburnout.com/47     HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/47   Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

  • How To Tell If You're Unfit - BB046

    31/07/2015 Duração: 31min

    It’s easy to assume that if you’re overweight, you’re unfit and if you have a healthy body weight or normal Body Mass Index (BMI), you must be fit. This is not always the case because you can be at your ideal body weight and still be unfit.   Here are a few fitness level indicators: Easily winded or out of breath when exerting yourself You get injured very easily when participating in physical activity You get achy muscles even after a very small amount of physical activity You get stiff joints (a sign that you’re sitting too much) You are weak and can’t carry heavy objects   Note:  you don’t have to have all five symptoms to be considered unfit, but it’s likely if you don’t engage in vigorous exercise for at least 30 minutes, five days a week, you probably are unfit.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/46   Want me to answ

  • Do You Have Adrenal Fatigue? - BB045

    17/07/2015 Duração: 25min

    Adrenal fatigue is not a recognized entity in the medical community.  There is a medically recognized similar entity called adrenal insufficiency, which has more severe symptoms.  My take is that adrenal fatigue is another way of describing burnout, which has similar symptoms.   Burnout comes after prolonged stress and overwork, but has the additional emotional component of feeling unfulfilled and unhappy.   What else could be causing your fatigue? 1. Anemia This is when you don’t have enough red blood cells to carry oxygen.  The world health organization estimates that 30% of non-pregnant women are anemic.   That’s a lot of women.  The most common cause is iron deficiency.  Iron is a building block of red blood cells.  If you don’t have enough of it, your red blood cell count will be low.   So this can happen from a diet that is low in iron, but women are especially susceptible to this if you have heavy menstrual periods.   If you have this problem, your doctor may suggest iron supplements.  The problem with

  • Do You Really Need To Detox? - BB044

    03/07/2015 Duração: 28min

    Detox is one of those terms that is used very broadly.  In this podcast I talked about 3 ways people use the term detox.  It’s used to remove poisons from the body, a medical detox to wean off addictive substances and then diets or processes that are marketed to clean your body.   Be wary of detox diets that claim to cleanse your body and detox your liver.  Your liver and kidneys do a fine job of removing toxins every single day.   Instead think of detox as cleaning up your diet and ridding your body of unhealthy foods.  You can also clean up your gut by increasing the amount of good bacteria that live there.     Eat prebiotics These are foods that have indigestible substances like fiber.   Consume probiotics   These are foods that put good bacteria into your gut.     A healthy gut is a healthy body.  But you won’t have a healthy gut if you have an unhealthy diet. Start with eliminating sugar and processed food.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow w

  • Five Small Changes That Have a Big Impact - BB043

    19/06/2015 Duração: 29min

    Want to decrease the impact of the daily grind?  These are my five small changes that can make a big impact for you.  Have green tea in the morning instead of coffee. Get a new pillow Wake up 10 minutes earlier Stretch in the morning Have a healthy shake for breakfast   Also in the episode, I update you on my Blue Apron experiment.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/43   Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com  

  • BB042 - Night Terrors and Other Parasomnias

    03/06/2015 Duração: 23min

    There are 3 main sleep problems you can encounter with your child: Nightmares, Night or Sleep Terrors and Sleep walking. Nightmares occur in the later part of sleep an hour or two before your child wakes up.  Any child can have nightmares and if your child awakes from a nightmare, you can console her and she will respond to you. Night terrors occur during deep sleep and your child is not aware of his surrounding and will not respond to you.  When this happens do not try and wake your child, but instead just ride it out. They are not associated with a mental disorder and are harmless unless your child hurts himself while he is moving about. Sleepwalking also occurs during deep sleep.  The difference here is that your child is not terrified and he can participate in complex movements like dressing him self.  These are also generally harmless unless your child interacts with something hazardous in his environment.  If he does this regularly, you can try scheduled awakenings to break the pattern. HELP ME SPREAD T

  • BB041 – Signs that it’s time to give your child some space

    29/05/2015 Duração: 21min

    As a mom it’s not easy to see your child grow from that baby at your breast to a maturing adult.  Not only are they so cute when they are little, they need you for everything.     While it can be a relief to get to the point where your child is less dependent on you, it’s not always easy to watch them distance themselves from you.  You will always be mom, but your role in their lives adjusts over time.   In this episode, I discuss 5 early signs that your child is on the road to independence and it’s time for you to adjust. 1. They start sharing more things with their friends than with you. 2. Not wanting a lot of parental endearment   3. Wanting more alone time.   4. Family time has to include a significant other 5.  They want you to solve their problems without your interference   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/41 Want me

  • Do you really need to eat organic?

    22/05/2015 Duração: 28min

    Organic food can mean a number of things and it can feel confusing when trying to make the best decision for your family, when going through the grocery aisles! Let me share with you what Organic means, the different categories, and how it affects your food so you can make the best decision for you and your family.  When it comes to food, Organic refers to a way of farming where produce is grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. With livestock, the animals producing meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones. Now I’m sure organic farmers have found ways to grow crops with some sort of natural pest control so they can mass produce.  But going these extra steps costs more money.  This is why organic goods are more expensive.   The following 4 categories, for organic labeling, have been established by the USDA.  100% Organic. All ingredients are certified organic; label has to includ

  • BB039 – Recognize the Physical Signs of Stress

    15/05/2015 Duração: 31min

    When you are under stress, your body knows it.  You may realize you are stressed if you have the typical signs like headaches or feeling on edge.  But in this episode, I discuss 7 not so typical signs of stress.   These not-so-obvious signs are: Teeth grinding,  Poor digestion,  Muscle aches,  Hair graying,  Weight gain,  Frequent colds and  No or low sex drive.     If you have some of these, you need work on how you manage your stress.  Getting 7-9 hours of sleep a night is the first priority.  Then other things like mindfulness meditation and exercise can be secondary things to do.  Go back and listen to some of my older episodes on relaxing your mind and practicing mindfulness.  Of course diet is super important too but I’ll leave that for another time.     HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/39   Want me to answer a quest

  • BB038 - You Irreplaceable Value as a Mom

    08/05/2015 Duração: 26min

    Show BB038 Quick Guide There is a natural emotional separation that you must have with your children that’s a part of normal healthy development.  We you send your children off to school and you go to work, it’s easy to feel as though you’re not participating enough in school activities or you’re missing out on key moments.  This feeling is worsened if you child tells you he or she wishes you didn’t have to work so you could be around more. But the reality is, when you child is young and depending on their temperament, you can never give them enough time.  If they enjoy being around you, they will always want to be around you in a way that’s not realistic or practical.  I mentioned my son would opt to have us stitched together if he could.  That can’t and shouldn’t happen. This degree of emotional dependence is more applicable to younger kids in elementary school.  Once they get to the tween and teens, they are happy to have you stay away.  So this is a struggle for moms with younger kids.  But know that the

  • BB037 – Should Everyone be Gluten Free?

    01/05/2015 Duração: 30min

    Being gluten free is trendy now and it’s easier than ever to find items that are gluten free.  Not everyone needs to be gluten free.  However, there is a clinical entity called non-celiac gluten sensitivity.  If you have this, you don’t have the classic Celiac disease, but may have other problems caused by your sensitivity to gluten.   If you have headaches, joint pains, digestive problems, excessive fatigue or other physical problems that your doctors can’t seem to get a handle on, you may want to get tested for gluten sensitivity.  If you are gluten sensitive, you can then make an educated decision as to whether or not you want to eliminate gluten from your diet to minimize any damage it is causing you.   But here’s the catch – to get the maximum benefit, you need to eliminate all sources of gluten and not rely on substituting with gluten-free products. In other words, it doesn’t help to dabble with gluten reduction, you need to be all in.  For everyone else who is not gluten sensitive, reducing your gluten

  • BB036 - How To Manage Your ADD

    24/04/2015 Duração: 24min

    Show BB036 Quick Guide You don’t have to have a diagnosis of ADD to get distracted and have trouble staying on task.   This episode is a response to a listener question about how to manage her ADD without medication.   There are many people who have a limited attention span but they get by. But with increasing age, not getting enough sleep or simply having too many things to do, you can lose your ability to compensate have trouble staying focused.     Here are my 5 tips on how to be more efficient and focused. Batch your time Eliminate the distractions that you can control,  Understand what helps you focus and utilize that Think ahead about how long things will take and build in some cushion time.  Don’t multitask.  

  • BB035 – The Bright Side of Video Gaming

    17/04/2015 Duração: 27min

    Video games may be more helpful than you think.  You do need to set limits on how much time your child spends, have a budget and parental controls.  All good things need moderation.   In this podcast I talk about the benefits of gaming such as:  Enhanced problem solving skills Improved fine motor movement Process aggression Promote social interaction   As a working mom, you may want to join your child in the games if you don’t already for you own benefits of improving your dexterity so you can chop veggies better, sublimate your anger or frustrations of life and spend some more time with your child doing what she does.  You can do this without feeling like you’re being a bad mom or you condoning something that is bad for your child because it really does have some benefits.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.   Show notes  http://beyondburnout.com/35  

  • BB034 – Random Thoughts Unplugged

    10/04/2015 Duração: 31min

    Today I give you some thoughts on 4 topics.  This show is "unplugged" because iin my haste to prepare for vacation, I was unable to do my usual preparation of a deep dive into a single topic.  Alternatively, I've giving you a few medical news items and an experiment I'm working on.   Belsomra – the new sleeping pill.  This has a lot of promise for being a medication that doesn’t cause dependence   Binge Eating Disorder – I think more people have this than you think.  This is a new diagnosis that does not involve purging like in bulimia, but involves uncontrolled eating of lots of food.  The good news is, there is a new treatment for it using Vyvanse.  Vyvanse is used to treat ADHD, but now treats this binge eating disorder.   Blue Apron – I’m experimenting with this service to take some of the stress out of dinner preparation.  I’m new to the service and still need to give it more time, but so far so good.   Sworkit – this is an app that you can use to get high intensity workouts at home as if you had a perso

  • BB033 - De-Stress With Essential Oils

    03/04/2015 Duração: 23min

    Show BB033 Quick Guide If you already use essential oils but don’t really understand how they work, then this episode will help you understand why they work.   Let’s start with explaining essential oils.  Essential oils are extracted from plants.  Depending on the plant they may use the flowers, leaves, bark or roots.     Lavender is the most common essential oil used in the medical research.  Here are several other relaxing oils. Frankincense Rose Sandalwood Chamomile Vanilla Citrus oils such as lemon and orange   I discuss how you can inhale these oils and how you can apply them to your skin with a carrier oil.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend. Show notes  http://beyondburnout.com/33   Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

  • BB032 - Ramp Up Your Diet With Superfoods

    27/03/2015 Duração: 23min

    What in the world are superfoods?  These foods are called superfoods because you get a lot of bang for your buck.  They are low in calories, but are packed with nutrients.  This would be in contrast to foods with empty calories.  I’m sure you’ve heard that term before.  This would be food like potato chips or even sodas.  These food items are high in calories but low in nutrients. Here is my list of top 10 superfoods Apples Blueberries Beets Avocados Kale Kiwi Fruit Lentils Sweet Potatoes Walnuts Wild Salmon There are also some superfoods that are less common.  These would be great to add to your diet. Chia Seeds Hemp seeds Cacoa nibs or powder Maca root Maqui powder Goji berries.   HELP ME SPREAD THE WORD! I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.   Show notes  http://beyondburnout.com/32 Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

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