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You are a purpose driven woman. And a lot of times what goes along with that is a lot of stress. So today we're going to talk with you about 10 simple ways that you can reduce stress and build a healthy life you love. You're listening to the smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture. We're your host, Jared and Anita Roussel were college sweethearts, and health professionals who help you redefine what getting healthy looks like using a whole food plant based lifestyle. It's time to hear from the experts and learn the best tips and tricks that helped others get beyond the overwhelm, to create a vibrant life they love. If you're sick and tired of being sick, and tired, you're in the right place. So pull up a virtual chair, grab your matcha latte. And let's get started. As a purpose driven woman, you probably know you're stressed, you're busy, you have a lot on your plate. And you just need to know some simple things you can do to help reduce your stress because you want to be healthy and you want to thrive. You want to be able to think clearly. And so today we're sharing 10 simple things you can do to feel better. And to reduce your stress, the first thing you can do, that's really simple, but you have to be intentional about it. And all these things, is develop a way to get more whole plant foods into your life. Now, you don't have to start off just being overwhelmed by it all come up with one thing, one new thing you can do like add more berries, add a few more greens find a way to get very simple things to eat. But you're getting more whole plant foods because the truth is, most people are walking around with not enough fiber. Too many animal products in their life, it causes a whole host problems including not being able to think clearly which is going to stress you out. pains, aches and pains, fatigue, complete exhaustion. Trust me, I'm speaking from experience here.
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This is my story. Go back and listen to episode one, if you haven't heard it yet, where I share my story about what had happened to me, because I wasn't getting enough whole plant foods and I wasn't getting a lot of the things we're going to talk about today. So the first thing you need to do is learn how to fuel your body in a way that you can get more things done, think more clearly. And then those things won't stress you out so much. Because your body will physically be less stressed when it has the nutrients it needs.
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And there have even been studies that have shown that eating plant based and all the reasons why it's a little bit beyond the scope of this, this specific episode, but that it can help with anxiety. So when you have things like anxiety and stress and all those can go hand in hand, then eating plant based can reduce that just that one thing alone can help to reduce.
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So we're sharing from experience. I mean, this has been both of our experiences definitely reduced our stress, it's made food prep easier, it's made the food more enjoyable, and then we feel better afterwards. And so it just makes sense that it just reduces your stress as a whole by experience.
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But then Jarrod saying also the science is there to back it up.
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And of course, we're not going to teach you something that the science isn't there because we're both science people and we love to dig into the research.
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If you don't know that about us, that's one of the things that just fuels us, we love to do that. So the sciences there, get more whole plant foods, berries, greens, grains, leg games, the fibers that you need, all of those things are going to help help you to be able to think more clearly. And just help you feel better and be less stressed as a whole.
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Alright, and next is to move more. Now we're not just talking about going to the gym or having to be inside of a building with four walls looking at, well, I guess you could look at a TV,
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we're not talking about just the E word. You think about exercise and you're thinking when don't have time to do that.
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And a lot of times it may not fit into your lifestyle, but you do need to make time for yourself actually in your schedule. Write down time for yourself to move more. So think about things you enjoy doing.
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Were you going to say something else about that just things that you enjoy doing. Like maybe you made a friend and you go for a walk so you're building relationship and at the same time you're moving more and getting out doors and all a lot of these things we're going to talk about today you can combine multiple ones and get them done all in one place. So move more do you think she loved get out play tennis, go for a jog, walk chase your children around different things you can do to increase your movement Park farther away, take the stairs instead of the elevator, do a set of 20 jumping jacks three times a day something simple that you can do there even five minute 10 minute workout routines online. You don't have time to get to the gym, but you have internet in your house. Set aside 10 minutes in your schedule to do that for yourself. It makes a world of difference. France. Number three, develop a good sleep routine. You know, a lot of times we get so busy and we work from sunup to sundown, and hours and hours afterwards. And we've gotten to the point where we feel so good. I mean, I would, I would crash years ago, I could not stay up, I was dying for the time to go to bed. But now that our bodies are fueled Well, we have to force ourselves to get a bed, I've actually started having to set my alarm clock so that I go to bed and take care of myself. Because otherwise, I just would keep going and going into the night and then I pay for the next day, stress can make you sick. And you're going to be more stressed when you're not getting the proper amount of sleep. But also you're not getting good sleep. One of the things is keep your office out of your bedroom, don't pile books and files or things in your bedroom, things that remind you of work or make you think about it, let that be your zone of rest, you need a place where you can de stress and unwind. If you can do it, by all means don't even put your phone in your room. Keep all those things out TVs in your room, things like that will keep you more stressed and more awake. I mean, I remember, do you remember when we used to live in this apartment complex. And we would like if I had to wake up or something awaken me like the kids at night. And I would look across the way. And when I see blue lights flashing and all
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the bedrooms again, three, four o'clock in the morning, I think they just left the TV's on all night. 24 seven.
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And so you've got that blinking light. And even though your eyelids are closed, you still can sense that blue light through your eyelids do not sleep with the TV on that's terrible for you, it's going to cause you to be more stress sounds coming
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through, you're just not going to rest well,
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you need that silence. So
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what you need to do is think of your bedroom as a sanctuary. So like you were saying, it's not an office, it just it's for you to get away.
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It's for rest and sleep.
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And the next thing is low down. You know, for some reason, we bought the lie that we have to be super women, you have to be perfect at everything. And I think social media plays into that a lot. You know, you see everybody's picture perfect little life. Well, the truth is, it's not all picture perfect for anybody. They're just seeing the little snippets that they're willing to share. And we all know that but you need to remind yourself of that from time to time, what you need to do is not over schedule yourself and slow down because over scheduling leads to overwhelm and stress.
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You know, even the moms that I know, I mean, even if they're not working outside the home, you've got a full time job just keeping your home going and working with your children. I mean, even as a homeschooling Mom, I know a lot of homeschooling moms that feel like they've got four children, and each child has to be in one or two activities. When does that family ever have time to sit down and have a meal together to get to know each other. And if they do, how many of them are on devices at the same time, you know that the breakdown of the family, the breakdown of your relationships, over scheduling, going to sing to one or two activities for multiple children, you can't possibly know each other, of course, that's going to be stressful. You know, that's not how we were created to do life together. And so when we get over schedule like that, it is gonna be exhausting to you, you're going to spread yourself thin, nothing is going to get done well. So this leads to the lack of time to do the most important things over scheduling yourself. You can't have time to develop true friendships and get to know each other, stop and breathe set aside time for yourself. That's not a rescheduled just to relax and build those relationships. That leads us to number five that kind of
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lead in.
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Yeah, I added it in it's fostering personal relationships online, right, because we think about now I've got 200 300 1000 5000, Facebook friends, how many of those are true friends, how many of those really know you and know the good and the bad and the ugly, because that's the reality of everybody's life. We all have hard times we all have stressful things. And if you're just having shallow and surface relationships, you're going to crave more of that more real relationships. Because we weren't created to live this life alone. We were created to share it if you have one or two true friends that you can connect with on a regular basis.
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It'll make a night and day difference. And if you don't have that, be the friends you want to have. And you'll start drawing that to yourself.
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And something else I was thinking is that with the friends that you have online, think about if you had a family emergency, could you call any of them up at two o'clock in the morning to ask for help maybe to watch your children to pray for you just whatever the case may be get point kind of almost think of that as a test of Okay, is that a true friend is that somebody that I have an intimate close relationship with?
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That's a great measuring stick. I like that. And then the next number six is your Career, think about, am I happy in what I do? If you're not, you can shift, you know, we grow up and we think, what am I going to, you know, people start asking you when you're little, what are you going to be when you grow up and you think you've got to figure it out by age 10, or at least by age 16. So you can go ahead and plan which college you're going to go to, and take all the right classes and all this, and you work all your life to do this one thing and you end up in something you're not happy in.
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And then you do that for the next 50 years.
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Okay, it's awful. And so you've got it, that would be very stressful, what,
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10 years into anything, I've got another 3040 years in this, that I'm just going to have to suffer, but I hate it.
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That's extremely stressful,
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figure out a way to pivot, you know, you can do something different. But if you think you know, I really like what I do. I'm just kind of gone off track somewhere, maybe you lead a team or you're in some type of leadership position.
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Find yourself a mentor or a coach who can show you how to make it easier. You know, I have a friend Her name's Marissa Sebastian, she did. She's done TEDx talk, she's been a leadership, trainer, and mentor to women for years. She's amazing. look her up, I'll leave her information below. And she can help you and getting career satisfaction. If that's something that's stressing you out. And you just like, I don't know what to do. My team falling apart. I don't know how to develop a career that I love.
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She is amazingly gifted at helping women do that reach out to her, she'd love to hear from you. The other thing you can do to reduce your stress is take time to connect with your Creator from the heart. Don't just do your time and check it off your list or forget about them all together. Because like any relationship, if you want it to grow, you have to connect from the heart. You know, so many people feel stressed out and unsure of what to do in their life. That's because they don't know their purpose. And according to the Bible, your purpose is to love God, pay attention to what he says and cling to him. And if any of those things are out of balance, you're not living your purpose.
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That is the very reason you are made Deuteronomy 3020 look that up. So that's one way that you can really decrease your stress is getting connected with a creator in a meaningful way.
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Number eight, listen to calming music studies show that this slows your heart rate, lowers your blood pressure and decreases stress hormones. Put on something that you love while you're cooking, or while you're driving to or from work. The other thing you can do is learn something new. I mean, if you aren't happy, and you want to learn something new, put on a podcast, that's a great thing to do, too. So that's just listening to things that cause you to grow, or also listening to calming things.
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I would say I would recommend something that's more uplifting. Yeah, if it's something where it's very tumultuous, well like us ranting on the news and stuff like that, that's going to be more powerful. If you want something that is calming, beautiful and uplifting. Yeah,
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I like it. And then number nine scheduled time for yourself, we hit on this before, but write yourself into your own calendar, how much time do you have in your own calendar.
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And it's not so easy if you don't schedule it to just forget it or say, well, I'll do that later. If you've got a schedule or some type of calendar, just write that in.
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Yes, do not leave it to chance, don't leave it to chance, read a good book, visit a place you've always wanted to see get those things into your calendar. And number 10. get outdoors more often. Studies show this to if you get more sunshine if you get your feet to the ground, literally without socks on. If you enjoy the fresh air, breathe it deeply. All those things naturally reduce your stress to Oh, and this is the other thing. This is actually number 11 is a bonus.
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It's a bonus. develop a habit of gratitude and thankfulness, journal it daily write it down, even if it's just three things that you're so thankful for, that you have in your life.
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Write those things down. And if it's a person, take time to let them know. Send them a quick email a message a text, call them on the phone Better yet, make time for yourself to be thankful because in thankfulness stress tends to melt away.
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That's all we have for you today. We're so glad that you could join us. We are excited to help you all in any way to get your life in balance and get healthy. You know, we always focus on healthy habits as far as what you eat and getting the right foods into your life. But getting healthy is about so much more than that and that's fine.
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Our membership we talk about relieving stress and getting better sleep and getting the right routines and getting your career right and fostering relationships and so many other things that we barely touched on today. Our power plants society membership is coming up soon The doors are about to open. They only open a couple of times a year. So if you want to be notified as soon as they open, get on the VIP list, we'll leave the link below in the description and we hope you're having a great week. We look forward to seeing you next time on smarter, healthy living.
