LEARN ABOUT RESTORE

MEAL PLANS

Stress is any physical or physiological demand that pushes the body out of homeostasis, or balance. Your body was designed to handle the occasional minor stressor, and this adaptive response actually helps you become more resilient, however chronic stress is a different story.

When the body is under constant stress day after day its systems and organs can start to weaken and illness can arise. Stress becomes a problem when the body can no longer respond appropriately to the stressor and it disrupts your day to day functioning.

Up to 95% of all physical and nonphysical health problems have stress as their origin.

  • Weakened immunity
  • Blood sugar imbalances
  • Cravings for sugar or salt
  • Issues with weight
  • Hormonal
  • Imbalances
  • Insomnia
  • Fatigue
  • Brain fog
  • Excess abdominal
  • Fat
  • Mood issues
  • Cardiovascular disease
  • Inflammation
  • Digestive issues
  • Fertility issues
  • PMS
  • Low libido
  • Hair loss
  • Skin conditions
  • Menstrual
  • Irregularity
  • Muscle weakness
  • Lack of exercise or excessive exercise
  • Overeating or undereating

Stress has a profound impact on our hormones and overall health. As stress is perceived by the brain, this is where the signal for hormone production begins when the brain decides which course of action to take, meaning it can influence all hormones in the body.
The female body is especially sensitive to stress and this can significantly impact the menstrual cycle as well as fertility.
When the body is continually under the demands of stress, it focuses on the production of stress hormones and not sex hormones, putting reproductive function on the back burner.
When the body is overproducing stress hormones this can prevent ovulation and thus inhibit progesterone production leading to a state of estrogen dominance. This can result in unwanted symptoms such as PMS, heavy bleeding, weight gain, but also hormonal imbalances.

There are many different types of stress as a stressor can be anything that pushes the body out of balance.

These may include:

  • Lack of sleep
  • Toxins and chemicals
  • Drugs
  • Alcohol
  • Poor diet
  • Excess caffeine
  • Infections
  • Radiation
  • Nutrient deficiencies
  • Mental stress
  • Blood sugar swings
  • Gut imbalances
  • Emotional trauma
  • Injury

The thing about us humans is that we can create stress from our thoughts alone.

Our thoughts are mighty powerful because they act as the catalyst to our actions and behaviors and they can also influence our emotional state.

Though external factors can create stress, most of our stress nowadays comes from perceived stress, meaning the stress response largely comes from what we perceive and decide in our minds to be true, not necessarily what is happening.

This is because our brain cannot differentiate between real stress in our external environment and imagined stress we create from our thoughts. 

For many of us we can think ourselves into a stress state by imagining future scenarios that may never happen or situations that are blown out of proportion. 

The good news? If we can create stress from our thoughts we can also promote wellbeing from our thoughts. The power is in our hands.
Bringing awareness to our current state and to the present moment can start to shift our automatic thinking patterns and help us to adopt more empowering thoughts that benefit our mental, emotional, and physical health.

Some great tools you can use to start putting this into practice are journaling and affirmations. These can help you to become more aware of your own day to day thoughts and to start reprogramming new ones.

Day 1

  • Today is a new day.
  • It holds possibilities and potential.
  • It is mine to create.
  • What happened yesterday is the past.
  • I let it go.
  • I have the ability to overcome whatever life brings me.
  • I am luminous.
  • I am blessed.
  • I am grateful for who I am.
  • I love my body.
  • I shall focus on the good in my life.
  • I am now creating my life exactly how I want.

Day 2

  • Today I am full of energy.
  • I feel empowered and in control.
  • I can handle whatever life brings me.
  • I trust my instincts.
  • I follow my intuition.
  • I let go of what no longer serves me.
  • I stand in gratitude.
  • I am exactly where I am supposed to be.
  • I am happy and blessed.
  • I love myself.

Day 3

  • I trust myself.
  • I trust my body.
  • I listen to my intuition.
  • I am on the right path.
  • I am loved.
  • My heart is open.
  • My intentions are pure.
  • I am not scared.
  • My inner self always knows what to do.
  • All is well and I am safe.

Day 4

  • I am Brave.
  • I am Smart.
  • I am Strong.
  • I am Beautiful.
  • I am one of a kind.
  • I am a gift.
  • I am a blessing.
  • I am a piece of the Universe.

Day 5

  • I welcome this new day ahead of me.
  • My heart and mind are open to the endless possibilities .
  • I am filled with gratitude.
  • I am in balance.
  • I am at peace.
  • I release all doubts and insecurities.
  • I choose to act with love.
  • I am whole and complete.
  • I am here for a reason.
  • Today is a wonderful day.

Day 6

  • I am worthy of my dreams.
  • I have the ability to overcome the challenges life presents me.
  • I release the drama of my past.
  • I am stepping into a powerful future.
  • I am confident and courageous.
  • I am grateful.
  • I am blessed.
  • I am strong.
  • I am loved.
  • I am enough.
  • I am in charge of how I feel and today I choose joy.
  • I am in charge of how I view my body and today I choose acceptance.
  • This is my story.
  • There will never be another just like me.

Day 7

  • My body is strong
  • And I am healthy.
  • My body is a gift.
  • And I am proud of my journey.
  • My body supports me
  • And I am thankful.
  • I eat for energy and health.
  • I listen to what my body needs.
  • Food is my fuel and not the enemy.
  • My purpose in life is not to loose weight.
  • My purpose in life is to fall in love with myself each and everyday.

Day 8

  • Today I choose to love with an expanded heart.
  • I will act and communicate with kindness.
  • I choose to be thankful for all I have.
  • I am exactly where I am supposed to be.
  • I trust in the timing of my life.
  • The Universe always supports and guides me.
  • I will always have enough.
  • Each day I have the opportunity to step fully into who I am destined to be.
  • I am open.
  • I am ready.
  • I am blessed.

Day 9

  • Today is Your Day.
  • This day will only ever happen once.
  • There will be no do-overs.
  • So Forgive.
  • Create.
  • Dance.
  • Inspire.
  • Hope.
  • Laugh.
  • Dream.
  • Love.
  • Make a difference.
  • Kiss her.
  • Tell him how you feel.
  • Inhale that sweet air deep into your lungs.
  • Feel your heartbeat.
  • Step forth into your life.
  • Today is your day.

Day 10

  • I am worthy of my dreams.
  • I have the ability to overcome the challenges life presents me.
  • I release the drama of my past.
  • I am stepping into a powerful future.
  • I am confident and courageous.
  • I am grateful.
  • I am blessed.
  • I am strong.
  • I am loved.
  • I am enough.
  • I am in charge of how I feel and today I choose joy.
  • I am in charge of how I view my body and today I choose acceptance.
  • I am in charge.
  • This is my story.
  • There will never be another just like me.

  • Plan regular balanced meals throughout the day (typically every 3-4 hours) and don’t skip breakfast!
  • Include a protein rich snack in the afternoon
  • Avoid electronics before bed
  • Delete or delegate stressors in your life
  • Get plenty of rest (7-9 hours per night) and aim for bedtime around 10/11PM
  • Avoid caffeine, alcohol, and excess sugar
  • Adopt a stress management practice daily, ie: meditation, deep breathing, eco-therapy, gentle exercise…
  • Include plenty of brightly coloured fruits and vegetables in your diet

Vitamin C:

Depleted by stress and found abundantly in the adrenal cortex, vitamin C acts as an anti-inflammatory, protects the adrenals, helps to normalize cortisol and replenishes the adrenal glands. Vitamin C is an essential nutrient for optimal adrenal function. As it is water soluble and used up quickly, during times of stress the body’s need can increase up to 10 to 20 fold. Vitamin C rich foods include bell peppers, oranges, kiwi, broccoli, grapefruit, strawberries, brussels sprouts, and tomatoes.

B vitamins: 

B vitamins are important for a healthy nervous system, energy production, and brain function. They are involved in neurotransmitter production as well as stress hormone production (they are known as co-enzymes that make hormone production possible). 

Vitamin B5 (pantothenic acid) is specifically known as the stress reliever B vitamin as it is essential for the formation of our feel good hormones (such as GABA, dopamine, and serotonin) as well as the regulation of cortisol levels in the blood. Excess stress can deplete vitamin B5 resulting in more cortisol in the bloodstream. Top foods rich in this vitamin include sunflower seeds, avocado, chicken liver, portobello mushrooms, and salmon, beef, eggs, and whole grains. 

Omega 3:

Omega-3 fatty acids are highly anti-inflammatory and have been shown to help blunt the stress response. High levels of stress have been correlated with lower levels of omega 3 fats and vice versa. Ingestion of these fats may help to support a healthy mood, brain function, and even reduce anxiety. What’s more, healthy fats such as omega-3’s help to balance blood sugar and keep energy more stable, further supporting the stress response. You can find omega 3 fats in wild fatty fish such as salmon, anchovies and mackerel as well as plant sources like walnuts, chia seeds, and flaxseeds.

Protein:  

Protein is an essential macronutrient that should be included at each meal. It helps to stabilize energy and blood sugar levels, support hormone production, curb cravings, and provide important amino acids for mood support. By including protein at each meal this supports the nervous system response as protein requirements tend to increase with stress. Protein rich foods include animal products, nuts, legumes, beans, and tofu.

Known as the anti-stress mineral, magnesium status is highly correlated with stress levels in the body.

Magnesium acts as a nervous system relaxant and it can also help to promote better sleep at night.  Foods rich in magnesium include cacao, almonds, leafy greens, avocados, tofu, whole grains, bananas, and legumes.

Chinese Hawthorn (Crataegus pinnatifida)
Chinese hawthorn has been used for centuries in Traditional Chinese Medicine (TCM), but more recently, a new 2018 study discovered that this unique berry can help fight stress and prevent stress hormone-induced depression, all while boosting mood.

KSM-66 Ashwagandha
Ashwagandha is the flagship herb of Ayurveda, the traditional system of medicine from India.

KSM-66 is a very special form of ashwagandha that was developed by the biotechnology firm Ixoreal Biomed, via a process that took 14 years of R&D to develop and refine. KSM-66 is produced using a first-of-its kind extraction process, based on “green chemistry” principles, without using alcohol or any other chemical solvents. KSM-66 ashwagandha is backed by several randomized, double blind, placebo-controlled human clinical trials. Clinical studies show that KSM-66 functions as an adaptogen assisting the body in reducing stress and anxiety.

Bacopa (Bacopa monnieri)
Studies show that bacopa is a potent antioxidant in the brain and promotes free radical scavenger mechanisms and protects cells in the brain from damage. Bacopa is also known to modulate brain levels of the neurotransmitter serotonin and acetylcholine, which is an important neurotransmitter involved in memory and other cognitive functions. Finally, bacopa’s neuroprotective effects are supported by nitric oxide mediated cerebral vasodilation.

Astragalus (Astragalus membranaceus)
Astragalus is an adaptogen and helps the body tolerate stress. Astragalus can help provide recovery from the neurochemical impairments in the brain that can be caused by stress.

Schisandra (Schisandra chinensis)
Schisandra has been used in traditional medicine for increasing stamina. Schisandra acts as an adaptogen and can support the adrenals by reducing the negative effects of stress. Schisandra can also increase physical strength and endurance, essentially providing real boost in energy and stamina.

Pantothenic Acid (Vitamin B5)
Pantothenic acid is an essential B vitamin that helps your body process and convert food into energy. Pantothenic acid is involved in the secretion of stress-related hormones in the adrenal glands and excessive stress can cause a deficiency.