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An enormous review—105 studies; over 70k people—found that valuing external validation and outcomes over internal rewards and satisfaction was associated with negative wellbeing.

Seeking fame or money (above a certain threshold) makes you worse off. Here’s what actually makes you well.

AUTONOMY: At least some control over how you spend your time and energy.

This is why the most successful people don’t want you to know they are successful. They want to retain intimacy and control over their lives.

MASTERY: A sense of concrete progress, improvement, and growth that can be traced back to the effort you put in.

This is why carpenters, writers, and artists are often happier than corporate managers. (Especially true at highly political and dysfunctional organizations!)

BELONGING: Connection to something greater than yourself—be it a community, cause, team, organization, or tradition.

Fame and money are pretty ego-driven. But with ego comes a whole lot of worry and navel-gazing and perceived threat aversion. Not fun! Get beyond yourself!

HEALTH: Sacrificing physical or mental health now to chase some goal that you *think* will make you happy or healthy later almost never works. It’s a trap!

Progress is great, but make it sustainable. Your health isn’t a price to pay.

MEANING: It is better to do work that is in alignment with your core values than it is to chase arbitrary numbers on a scoreboard.

External scoreboards are fine but internal scoreboards are more important. Explains why many investment bankers report poor wellbeing.

Know what game you are playing and why you are playing it. Strive for autonomy, mastery, and belonging. Do not sacrifice your health. Live in alignment with your values.

-

Words from @bradstulberg (I had to share!) 💛

Study: A meta-analysis of the dark side of the American dream: Evidence for the universal wellness costs of prioritising extrinsic over intrinsic goals published with the American Psychological Association.

RECOVER FROM BURNOUT THROUGH FOOD 💛 As you kno

RECOVER FROM BURNOUT THROUGH FOOD 💛

As you know, your diet plays a huge role in how you feel everyday, but what you might not know is that there are certain nutrients that we loose from our bodies when we are stressed and burnt out.

The good news is, we can replenish these vital nutrients easily, because we can get them from certain foods.

✅Battle your stress hormones!

B12 is super sensitive to stress, it's one of the main nutrients that your body uses up when you are stressed which is why it is so important to replenish. You can get B12 mainly from animal products like meat, fish and eggs which is why if you are vegetarian or vegan I would encourage you to look at B12 supplements.

✅Increase your concentration!

About 60% of your brain is made of fat and half of that fat is the omega-3, therefore making it essential when it comes to cognitive function and memory. Rich sources of omega-3 include oily fish, meat, seeds and nuts.

✅Get a good nights sleep!

Magnesium is best taken in the evening because it lowers stress levels and helps you to sleep better. It is hard to get enough Magnesium from our diets alone, because of the poor quality of food and how it's grown, but you can supplement very safely with with it. I would recommend you speak with your local health food shop about this.

#healthcoach #functionalmedicine #burnout #burnoutcoach #burnoutrecovery #burnouttobliss

THE BEST TURMERIC LATTE 💛 This time of year c

THE BEST TURMERIC LATTE 💛

This time of year calls for warming and comforting drinks. One of my favourites is a turmeric latte, and after many (many!) attempts I think I have finally created the perfect recipe.

For 1 person:
- 1 cup of milk (I think soya milk or cashew milk is the best for turmeric lattes but you can use whatever you have)
- 1 cinnamon stick and/or 1/4 teaspoon of ground cinnamon
- 1/2 teaspoon of ground turmeric (I think too many recipes add too much turmeric which makes it taste a little funny, but you can add more if you like a stronger taste)
- 1/2 teaspoon of ground ginger
- 1 teaspoon of honey
- A pinch of black pepper (this is essential as it activates the turmeric)

Heat in a pan on the hob and serve in your favourite mug.

Take the time to sit down and enjoy it.

Let me know if you make this recipe, I'd love to know what you thought of it and it you made any of your own adjustments 😘

Turmeric is the superhero of the spice world, as it brings with it many benefits. It’s a powerful anti-inflammatory and antioxidant, while also helping with cleansing your liver, improving digestion and boosting immunity, thanks to its active component, curcumin.

In Ayurveda it is believed that turmeric is best cooked and ground instead of raw because it makes its component curcuminoids more readily available for the body to absorb.

From an Ayurvedic point of view, turmeric has the following properties: warming, pungent, light, dry and digestive. Turmeric is Tridoshic, meaning it serves to balance all three Doshas. Despite being warming, this magic spice is great for balancing fiery Pitta — just be careful not to overdo it.

#healthyhappy #turmericlatte #recipe #turmeric #ginger #cinnamon #winterwarmer #comfort #huginamug #health #nutrition #healthylifestyle #healthyliving #livewell #healthcoach #nutritioncoach #ayurveda #ayurvedic #ayurvedalifestyle

IT ALL STARTS WITH YOU 💛 More often than not

IT ALL STARTS WITH YOU 💛

More often than not we all know what we should be doing to look after ourselves more, but we just don't do them.

Looking after yourself comes in many shapes and sizes, it's not only about the food you eat (though, this is a huge part of it), it's how much movement you're getting every day, it's what you listen to, and watch, and read, it's who you talk to, who you listen to, it's how much water you've drank, it's how much fresh air you get, it's how you start and end your day.

Once you start doing one thing, you feel the benefits, and you can start doing another thing, and another, and another.

🌟 Do not underestimate the power of feeling good, feeling like yourself again.

When you start looking after yourself, not only do you start feeling better and looking better but you start attracting better too. This is a huge thing.

👉 Take a moment now to think about the things you want to attract into your life. Do they suit the life you're living now? Or do they suit a life where you're eating healthier, doing more exercise, your calm, you're sleeping better and you have a more positive outlook on life?

Like attracts like. Start looking after yourself today by making some positive, healthy changes and start attracting those things you want.

#healthcoach #functionalmedicine #burnout #burnoutrecovery #burnoutprevention #burnouttobliss

HAPPY NEW YEAR 💛 You might have read that capt

HAPPY NEW YEAR 💛

You might have read that caption and thought "What on earth is she talking about?" But, hear me out.

For me, September is the beginning of a new year, not January. It's probably because growing up I was so used to it marking the start of a new school year, but as they say, habits die hard. And so even though I'm not in school any more I still like to think of September as the start of something new.

So I'm curious, now that we are almost half way through the month, what are your new years goals?

I came across a quote on Instagram recently that said "The trees are about to show us how lovely it is to let things go" 🍂

Now is a great time to start slowing down, getting cosy and layering up. We'll be spending more time indoors, with warming fires and hot drinks. I love the summer, but I really do look forward to the autumn and winter.

It's a calmer time, which means it's a great time to try to start looking inwards.

#functionalmedicine #newgoals #nutritioncoach #healthcoach #burnout #burnoutrecovery

Stop surviving and start thriving in your career 👇🏻

⚡ Being busy isn't something to be proud of. When you're "busy" you can feel like you are not in control of your situation. You have a million and one things to do, but you don't have to be "busy".

⚡️ You can work hard and look after yourself at the same time. These don't often go hand in hand, but they can, and they should. It is easy to get caught up in the workload, working overtime, into the night, on weekends and on holiday but what is it all for if you're not feeling good and enjoying yourself?

⚡️ You are so much more than your job. Are you friends with your best friend because she's an attorney? Are you close with your sister because she's a teacher? No, you love them for their personality, their kindness, their generosity, their laugh, flaws and all.

#burnouttobliss #burnouttobliss #burnoutculture #burnoutrecovery #doingthisforme #selfdevelopment #selfcare #holistichealth #healthcoach #nutritioncoach #nutritionprogramme

Chocolate Orange Flapjacks 💛 Bake these at the

Chocolate Orange Flapjacks 💛

Bake these at the weekend and keep in a container for the week. Great with a cup of tea as a biscuit alternative.

Recipe:
200g oats (porridge or jumbo)
120g unsalted butter
1 orange
100g dark chocolate (or chips)
80g brown sugar
100ml golden syrup (or honey)

Method:
- Heat oven to 200c/180c fan/gas 6 and line a 25 x 18cm baking tin with baking parchment. Put the oats in a bowl with a pinch of salt.

- Gently melt the butter in a small pan with the sugar and syrup. Once melted, remove from the heat and allow to cool for a couple of minutes. Grate the orange zest into the pan and squeeze in the juice. Pour into the oats and stir thoroughly, until its all combined, then add three quarters of the chopped chocolate (or chips).

- Pour in the whole mix into the baking tin and press down with the back of a spoon. Press the remaining chocolate into the tray, then bake for 15-20 minutes, until golden. Cut into squares and remove from the tin. Allow to cool completely on a wire rack before serving.

You can add some sunflower or pumpkin seeds into the mix to add more nutrients if you wish.

This recipe is from the BBC Good Food website.

I've been very quiet on here recently... I've bee

I've been very quiet on here recently...

I've been making some fundamental changes to how I run my business and focusing my energy on a new chapter.

The business model I had before wasn't working for me, it was draining a lot of my energy despite me practicing what I preach - which was very frustrating!

So I went back to the drawing board and made some major personal discoveries. I signed up to work with a Life Coach to help guide me through this, because it was quite scary, I didn't know which way to turn. To say I was afraid of change would be a huge understatement.

But, since November I have been letting some things go and focusing on my values and prioritising my energy management.

It is now almost the middle of January and I feel like I'm only just beginning to get a grip on things again.

I have made huge progress over the past few months, I have something lined up for myself that I'm really excited about. It honestly feels like a weight has been lifted off of me. I'll talk a little bit more about that once things are in motion.

I am constantly reminded that life is not linear (despite my best efforts to make it so!), it is full of ups and downs and thats what makes it interesting. Everyday I do my best to go with this flow.

I guess I just wanted to come on here to say hi again, it's been a while! I hope you all had a wonderful Christmas and I hope the New Year has started off well for you. Here's to embracing change even when it scares the shite out of you!

#burnouttobliss #burnoutculture #burnoutprevention

#burnouttobliss #burnoutculture #burnoutprevention #burnoutrecovery #burnout #healthyliving #healthcoach #nutritioncoach #nutritionprogramme #selfdevelopment #wellnessireland #healthyme #functionalmedicine

#burnouttobliss #burnoutculture #burnoutprevention

#burnouttobliss #burnoutculture #burnoutprevention #burnoutrecovery #burnout #healthyliving #healthcoach #nutritioncoach #nutritionprogramme #selfdevelopment #wellnessireland #healthyme #functionalmedicine

You don't have to cut out the bad things, here's w

You don't have to cut out the bad things, here's why 👇🏻

Because most of the time its not what you're eating thats causing you problems, it's what you're not eating.

So many of us eat the same foods all the time.

We lack variety.

And variety really is key when it comes to our health. Particularly our gut health, which is where so many of our root causes lie.

I know you've tried to be good, you've tried the diet your friend recommended, you do some research online but get totally confused because one article will tell you the benefits of a food and the next article will tell you that food is bad.

It's so confusing! But this is where health coaching comes in, it gives you a clear guidance on what you need to be doing to feel more energised, to sleep better and to be more productive and focused in work. Health coaching focuses on you and your root causes, not anyone else's.

When most people try to start being healthier they tend to eliminate foods from their diet. But they don't add anything new in, and this is very important.

I love chocolate, and I know you do too so I would never tell you t stop eating it. And who doesn't like a takeaway on a Friday night?

You can be healthy and still enjoy these things. But there is a way of doing it.

To learn how to live a life with no restrictions and still be healthy and feel great book a call with me today by sending me a direct message to find out what its like to work with me 1:1

I only have 1 space left for August!

You can also check out my testimonials highlight to see how I have helped others like you.

#burnoutprevention #burnouttobliss #burnoutculture #burnoutrecovery #doingthisforme #selfdevelopment #selfcare #holistichealth #healthcoach #nutritioncoach #nutritionprogramme

Hello everyone 👋🏻 Back in 2019 my whole lif

Hello everyone 👋🏻

Back in 2019 my whole life changed. I closed my business, I moved back home and I didn't know what I was going to do next. I didn't have a plan...

I ran my first business for 2 years, while working part-time at a day job, and also working as a freelance blog writer and stylist. I worked around the clock, if I wasn't in the office I was at my desk in my bedroom or on the road to the next photoshoot.

To say I was chronically stressed and exhausted would be an understatement. All I did was work.

I worked my ass off to be "successful", not realising that my health was deteriorating until my body literally forced me to stop, quit everything and start over.

I was so determined to succeed that I forgot about the most important thing - me! My physical and emotional health.

While I was recovering from burnout I came across the IINH and signed up to study nutrition and health with them. I had felt like crap for years, and it was time to change.

Now I help others do the same!

To ask about working with me 1:1 send me a message to arrange a FREE 30 minute phone call. Let's chat about what you're currently struggling with and how I can help ease that pain.

#burnouttobliss #burnoutprevention #burnoutculture #burnoutrecovery #healthcoach #nutritioncoach

Remember this every day 👇🏻 You've heard peo

Remember this every day 👇🏻

You've heard people say you cannot pour from an empty cup, and it's true.

By looking after yourself, by putting yourself on your list of priorities, you are not being selfish, in fact, you are being selfless.

Everything and everyone else benefits when you look after yourself.

So not only should you start taking care of yourself like you would a friend, colleague or family member, but you NEED to.

To get started on this journey arrange a FREE 30 minute phone call with me by sending me a private message with the word "burnout". We can talk about what you're currently struggling with and how I can help elevate that pain.

#burnoutprevention #burnoutculture #burnoutrecovery #burnouttobliss #healthcoach #nutritioncoach #nutritionprogramme #selfdevelopment #healthyhabits #liveyourbestlife

Reduce your stress levels through diet 👇🏻 I

Reduce your stress levels through diet 👇🏻

If you're eating a diet of caffeinated drinks, sugary snacks, refined carbs and processed foods, these fast releasing sugars create a state of stress in your body, stimulating the release of cortisol, the stress hormone.

You'll feel energised for a short while but you'll soon crash back down again.

You want to avoid those peaks and troughs of energy as often as you can, because they can lead to other health issues down the line.

To learn how to stop this from happening send me a message to arrange a FREE call, and we can talk about what you're currently struggling with and how we can help.

#burnouttobliss #healthcoach #nutritioncoach #burnoutculture #burnoutprevention #nutritionprogramme #personalisednutrition #personaldevelopment #refinedcarbs #cortisol #stressmanagement #poordiet

What you should eat in the morning for energy that

What you should eat in the morning for energy that lasts 👇🏻

This is for you if you find your energy is super high one minute, and then gone the next minute.

And no, I'm not going to get you to stop drinking coffee (I know how much you love it) so don't worry.

To help avoid spikes and crashes in your energy levels, eat slow releasing carbohydrates like oats, sweet potatoes and quinoa for breakfast.

They release their fuel slowly which maximises your available energy throughout the day.

Unlike if you start your day with a slice of white bread, breakfast cereals and coffee.

To enhance your energy even more, have a source of protein with your slow releasing carbs e.g chia seeds with your oats, nut butter with your sweet potatoes, eggs with your quinoa.

Here are some of my favourite nutrient dense, slow releasing breakfasts:

- Porridge
- Chia seed pudding
- Granola
- Smoothie
- Energy ball
- Egg muffins
- Flaxseed pancakes

Eat your nutritious breakfast, and then have your morning coffee 😉

To learn more about how you can increase your energy naturally for good please send me a message with the words "burnout to bliss" and I can send you more information about my signature 8 week programme.

#burnouttobliss #burnoutprevention #burnoutculture #burnoutrecovery #healthcoach #stressmanagement #energyfood #energyboost #antistress #nutritioncoach

Did you know that stress causes dehydration in you

Did you know that stress causes dehydration in your body?

This is your reminder to go and grab yourself a glass of water right now, you amazing but dehydrated person! 💧

#burnouttobliss #dehyrationstation #hydrateyourself #dailyreminder #healthcoach #nutritioncoach #stressmanagement

Make your own anti-stress hormones through diet 👇🏻

Vitamin C is another vitamin that burnout can deplete from your body.

It helps make anti-stress hormones (your adrenal glands need vitamin C for instant energy when you are super stressed) and helps to fight off infections by strengthening your immune system - because who has time to be ill when they're super busy, right?

It is also needed for Iron absorption (oxygen in our cells = energy)

Food sources include peppers, cabbage, cauliflower, broccoli, strawberries, lemons, peas, oranges, grapefruit and tomatoes.

You can supplement safely with 1,000mg per day (always check with a doctor first if you are taking any medication)

To learn more about how you can support your recovery from burnout send me a message and I can send you more information about my personalised nutrition and lifestyle programme, Burnout to Bliss, where I work with clients 1:1

#burnouttobliss #burnoutprevention #burnoutculture #healthcoach #nutritioncoach #stressmanagement #vitaminc #immunesystem #energyboost #healthydiet #burnoutrecovery #antistress #hormones

A nutritional secret for burnout recovery! One of

A nutritional secret for burnout recovery!

One of the main minerals that burnout can deplete from your body is Magnesium.

This mineral supports your nervous system and your energy production.

Food sources of Magnesium include nuts like almonds, Brazil, cashew, peanut and pecan. Buckwheat flour, garlic, raisins, peas, potato skin and crab.

However, it is hard to get enough Magnesium from your diet alone, because of the poor quality of the food and how its grown, but you can supplement very safely with Magnesium as long as you don't take any more then what is recommended on the supplement bottle label.

It is best taken in the evening because it helps to lower your stress levels and it also helps you to sleep better.

My signature 8 week programme, Burnout to Bliss, is designed to help high performers to recover from constant fatigue and stress for good so they can thrive in their career.

To ask about working with me 1:1 send me a message and we can arrange a FREE 30 minute call to have a chat about what you're currently struggling with and how my programme can help.

#healthcoach #nutritioncoach #burnouttobliss #burnoutprevention #burnoutculture #stressmanagement #fatigue #personaldevelopment #personalisednutrition #magnesium #nervoussystem #sleepbetter #energyboost

The quickest way to stay calm & focused 👇🏻

The quickest way to stay calm & focused 👇🏻

You're busy, you don't have time to do an hour of yoga to calm your mind, body and soul.

But you do have 2 minutes to breathe.

It is known that doing only a few minutes of breathing can have the same calming effect on the body as an hour of yoga.

Amazing right?

You can literally calm your mind, re-energise and refocus in 2 minutes!

You all know that I am all about taking care of your energy, believing that once you start looking after yourself you start to look after everyone and everything else better.

Which is why I'm so excited to be teaming up with the lovely people at Bloom!

Hands up who finds meditation hard 🙋🏼‍♀️

🌟 With @bloomapp you'll find it SO much easier, believe me!

You can do it in the car, in the office, at your desk at home, in the waiting room at the dentist (yes you might look a bit weird doing it there, but you get the point)

If you're feeling overwhelmed these relaxation techniques are a must for you, a non-negotiable.

Since experiencing burnout myself, I practice calming my nervous system every single day and so I'm delighted to be collaborating with Bloom to help you guys introduce it into your lives too.

🌟 Want to try it out for 14 days for FREE?

Download the app (available on iPhone as "bloomapp" and android as "bloom:betteryou") and enter code BETTERYOU

#bloomapp #burnouttobliss #burnoutprevention #burnoutculture #healthcoach #nutritioncoach
#breathwork #nervoussystem #reenergise #refocus #personaldevelopment

To be productive you must relax 👇🏻 When you

To be productive you must relax 👇🏻

When you are experiencing burnout your body is in a high stress state, and your blood is literally being drawn from the center of your body (where it should be) out to the limbs, ready to fight or flight, which shuts down your digestive system.

If you don’t eat well, and if you don’t digest your food properly, you won’t absorb enough nutrients to give your body the energy it needs to respond to the issues that are going on around you, which causes more stress, and it snowballs.

My signature 8 week programme, Burnout to Bliss, has been designed to help high performers like you to recover from constant fatigue and stress for good so they can thrive in their career.

To get more information about this 1:1 programme please send me a message with the word "burnout" and I'll send you some more information.

#burnouttobliss #burnoutprevention #burnoutculture #burnoutrecovery #personaldevelopment #personalisednutrition #nutritioncoach #nutritionprogramme #healthcoach #stressmanagement #fatigue

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