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Are you a workaholic? Tackling the signs when you’re burnt out!

The best way to deal with burnout is to prevent it in the first place. And the best way to prevent it is to be aware of the signs of burn out and your risk factors.

Who’s at risk?

  • workaholics
  • perfectionists
  • people who dislike their job
  • people who work at emotionally draining jobs or jobs with high stakes for failure (firefighters, doctors, etc)
  • people who travel a lot for business
  • people with high stress levels
  • employees who have little control over their work assignments, schedule, etc.
  • people with demanding managers or unrealistic expectations
  • employees who feel under appreciated
  • people who get little time off

 

As you can see, burnout can be a serious problem. It’s not just hating your job or needing a new career. It can affect your health, personal relationships, and finances.

Hacks for preventing burnout:

  1. Take time off regularly. Use your vacation and sick time. They are there to help restore your body, mind, and spirit. You should come back from vacation rested and refreshed, which allows you to perform at your best.
  2. Do things you enjoy on your time off. Pursue a hobby. Learn something new. Enjoying a meaningful activity can offset some of the negativity at work.
  3. Set boundaries at work. Say “no” to extra assignments, unrealistic deadlines, working on weekends, filling in for coworkers.
  4. Practice self-care. Get enough rest, exercise, eat well, get out in nature, socialize, have some fun.
  5. Don’t let your job define you. It’s only one piece of who you are.
  6. Listen to your body. If you pay attention, it will tell you if you’re under stress. Things like aches and pains, insomnia, food cravings, anxiety, or depression are signs of problems.
  7. Get support. This could be in the form of a supportive friend, colleague or supervisor. A therapist can be really helpful in sorting out causes and solutions.
  8. Surround yourself with positive people. Moods are contagious so be mindful of who you spend your personal time with. Limit time with negative coworkers as much as possible.
  9. Don’t expect perfection from yourself. Cut yourself some slack. Forgive yourself for mistakes and don’t create unnecessary work for yourself through perfectionism.
  10. Consider whether you’re really at the right job or company. Explore what you like and dislike about your job and this particular company/department. Think about how it fits in with your long-term career goals.

10 Hacks for Preventing Burnout

 

 

Managing Cravings

An important question to ask before eating – am I hungry?

Eating when stressed happens to all of us. It is a normal part of life, however if it happens too often, it can lead to even more stress and no one needs that!

One of the key elements that I use personally in my health coaching business is to use the following method to determine is it physical or emotional hunger and the steps to break it down. I’ve also included a great guide to all our favorite “bad” food cravings, which breakdown the why behind the craving and what “healthy” food we should reach for to help us conquer this battle.

 

 

 

 

7 Ways to Make No-Bake Energy Bites

Today, we’re diving deep into the world of energy bites, everyone’s favorite meal prep snack recipe!

Energy bites are a great healthier treat, packed with protein thanks to a nut butter base, chia seeds and ground flax. They are sweet enough that you feel like you just had a treat, and filling enough to keep you going when you’re on empty.

Not only that but they are so convenient to grab on your way out the door.

Swaps in this no bake energy bite recipe:

  • honey and maple syrup are interchangeable
  • natural nut butters are interchangeable, however non-natural nut butters are not recommended for this recipe (they don’t set properly and are overly sweet)
  • if you don’t have coconut oil, try an extra tablespoon of nut butter
  • if you can’t find ground flax, add 2 extra tablespoons of rolled oats

Storing your no-bake energy bites:

  • Short term: Store in a sealed container in the fridge.  Your energy bites are good for a week or so.
  • Long term: Store in plastic bags in the freezer.  Freeze on a cookie sheet for one hour before transferring to a ziplock plastic bag in the freezer.  *Remove as much air as possible before sealing the bag*
  • To thaw: place in the fridge overnight
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https://sweetpeasandsaffron.com/no-bake-energy-bites-7-ways-make-ahead/

 

https://sweetpeasandsaffron.com/no-bake-energy-bites-7-ways-make-ahead/

Superfood Trends to Watch

…and just what is a “superfood” anyway?

Who wouldn’t want to believe in the concept of “superfoods”? The idea that the vast expanse of nature has secret nutritional resources that can easily help us with a number of ailments if only they can be discovered and harvested, is definitely enticing.

It certainly seems like we’ve just been blind to treasure troves of exotic berries, nuts, and grains when these popular superfoods were unknown to the West until now. Açaí berries, for example, only gained fame outside of Brazil within the last decade.

It’s often their otherness that makes these foods so appealing. Quinoa, particularly popular among vegetarians and vegans, does indeed provide a decent protein source – but then again, so do many common beans and nut varieties.

Açaí berries and goji berries are packed with phytochemicals, a plant compound which does seem to have a positive effect on a person’s chances of heart disease and brain deterioration. That sounds fancy, except regular old blueberries and strawberries have lots of phytochemicals too.

 

 

https://www.lifehack.org/articles/lifestyle/the-truths-you-didnt-know-about-superfood.html

LHM Coach Facebook Page

 

What are our children’s top worries by each age group?

Every developmental stage has their own common set of worries and fears. Here is a comprehensive list of common worries by age.

Having some fears during each developmental stage is normal. However, if your child is immobilized by fears or it is impeding their daily functioning – it would be a good idea to talk to your pediatrician or a child therapist.

If you need additional support with anxiety, take a parenting e-course to learn how to teach your child to crush anxiety. Taught by a child therapist, you will be given all the skills to help your child fight back.

 

Child Therapist’s List of Childhood Fears by Age