Episode 182, How to "Do it All" In a Healthy Way

• Intro (0:00)
• News and Views (0:56)
  • Stacy is feeling pulled in a million directions
    • Work is very hectic, she is fighting a cold, and is prepping to leave for a week-long vacation
  • The whirlwind of a week Sarah has had, and canceling her scheduled plans for a nap instead
  • Stacy's love for her job
  • Finding the right path for you
  • Honoring what is right for you - consistent evaluation and adjustments
  • Coming up with ways to manage your life and your health that allow you to be successful
  • Work life balance
• Science with Sarah (19:32)
  • Mindful meditation, incorporating 10 to 15 minutes of mediation a day significantly reduces stress
  • Mindful mediation is a meditation strategy that helps raise awareness of our bodies, what is happening in our bodies, where we might have discomfort, and makes us aware of our thoughts and emotions - it encourages us to let these things go
  • There is a variety of ways to practice mindful meditation
  • Sarah's use of the meditation method 'equal breathing'
  • What studies have shown on mindful meditation
  • Functional connectivity was shown to increase with mindful meditation
  • Studies also found a decrease in inflammation within the body
  • And research shows is all it takes is 10 to 15 minutes a day
  • Sarah notes how little you trade in your day to create time for mindful meditation, yet how much you gain
  • If you are new to meditation, guided meditation may be a great place to start and there are a number of resources to help with that
• Questions & Answers (29:21)
  • Susan - how do you do it all and keep your health intact?
    • Stacy says she simply doesn't do it all
      • She learned that perfection is no longer something she strives for
      • She does the things she enjoys to do, but otherwise delegates to her team or relies on Matt for all that he does to help
      • She does what is important to her - and has a post on the blog here on her time management techniques
      • Her number one priority is spending time with the kids, and that is where she invests her time
      • The activities that help Stacy recharge, essentially her forms of mediation
    • Sarah has just now settled into a work life balance after years of working to strike a balance
      • She had to think of focusing on her physical and mental health as part of her job
      • This mental shift made it easier for her to adjust her priorities without having guilt associated with it
      • Her efficiency increased with this as well, especially since the incorporation of better sleep and exercise allows her to function better
      • Sarah also relies on her amazing team, a supportive husband, and kids that keep her laughing and happy
      • She also schedules out her day and focuses in on one task at a time as opposed to doing too much at once
      • Part of it is being ok with the give and take, asking for help, making sure to look after her own health so she can be efficient and productive
      • There is a constant balancing act, and practice to not overcommit
      • Learning how to fail and to dust yourself off and keep moving forward
    • Unitasking, and what a big benefit this strategy is for both Stacy and Sarah
    • The only times Sarah multitasks
  • June - As a single mom, I am finding it hard to keep up with exercise and cooking Paleo meals - please help!
    • The props that Stacy gives to all who are a single parent who manage a healthy lifestyle for the family alone
    • Taking advantage of already prepared food is going to be your biggest help
      • Buying pre-chopped vegetables, the freezer section is going to have the most nutrient dense options
      • Plan ahead for breakfast and lunch with a big pot of soup or a frittata that you can save and serve
    • Stacy always takes leftovers or a salad for lunch with canned tuna or salmon
    • Everyone in the community eats hot dogs some times, they are just buying a different brand than a SAD and not putting it on a bun
    • Feel good about the progress you are making
    • Sarah only cooks three to four days a week, and cooks big meals and plans to have leftovers
    • Crockpot meals can be very helpful, also developing a repertoire of 10-15 minute meals to have on hand and utilize when needed
    • Perhaps also using a big cook up day on the weekend would be a good option
    • Part of the transition is finding your new convenience foods
    • Find way to combine focused time with your kids and other activities - getting them involved in the kitchen, working out outside with your kids, finding a gym with a great kid area
  • Tammy - what tips do you have for families where both of the parents work outside the home and finding time for everything is a challenge?
    • Batch cooking and plan ahead
    • Prioritize and let go of the things you can't accomplish and reschedule the tasks you must
    • Experiment with new favorites with your kids
    • Let your kids search for some recipes on Pinterest, Instagram or blogs and help them search for Paleo options
    • Check out Paleo Parents e-book Paleo to Go and their print book Eat Like a Dinosaur
• Stacy apologizes for sounding like a frog on this show - a sign that she was trying to do it all
• Hopefully this show was a good reminder to prioritize yourself - don't ever take the advice to just push through the exhaustion
• Please don't forget to review the podcast and to share with family and friends
• Thanks everyone for listening!
• Outro (58:13)

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