May 9, 2025 • 15 mins
Unlock the secrets to becoming a more mindful parent, while mastering effective stress management techniques that will transform both your life and your children's. Imagine reducing the impact of stress hormones like cortisol by embracing techniques such as progressive muscle relaxation, guided imagery, and powerful breathing exercises. Our episode promises to guide you through these practical strategies, and also introduces the benefits of mindful eating with foods like leafy greens and omega-3-rich options known to support your overall well-being.
As we wrap up our conversation, we emphasize the importance of prioritizing your own health for the sake of your children. Simple steps like box breathing or creating a calming bedtime routine can make a significant difference. By nurturing yourself, you set a powerful example and provide a better environment for your kids. Remember, by taking care of yourself, you’re not just a better parent—you’re giving your children the greatest gift of all. Join us in this journey of self-care and mindful parenting; you've got this!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everyone, if you're a parent, you know stress
management can feel like youknow, like a required course,
right, right.
So today we're diving deep intomindful parenting.
Speaker 2 (00:10):
everyday stress relief and cortisol balance, you
know, help you build apersonalized, stressless
parenting toolkit, and this bookis a great place to start
because it goes beyond like justlisting techniques.
It really dives into thescience behind stress, starting
with cortisol.
Speaker 1 (00:30):
Okay, cortisol, the infamous, you know, stress
hormone.
I'm guessing it's not ourfriend when it comes to feeling,
you know, calm and collected.
Speaker 2 (00:37):
Not quite See.
Cortisol plays a vital role inour survival responses, but it's
the prolonged elevation that,like, wreaks havoc.
We're talking inflammation, aweakened immune system, even
potential weight gain Notexactly what we need when
juggling a family.
Speaker 1 (00:52):
Definitely not.
I'm already feeling myshoulders kent up just thinking
about it.
So how do we stop this cortisoloverload?
What's our first tool in thisstressless kit?
Speaker 2 (01:01):
Relaxation techniques are a great starting point, and
this book dives into a fewdifferent options.
One that caught my eye wasprogressive muscle relaxation.
Speaker 1 (01:09):
Progressive muscle relaxation.
That sounds like intense, likesomething you do at a boot camp.
Speaker 2 (01:16):
It's actually quite the opposite.
Okay, the idea is surprisinglysimple but effective.
You systematically tense andrelease different muscle groups.
This helps your body recognizeand release tension it might be
holding without you evenrealizing it.
Speaker 1 (01:31):
So you're basically teaching your muscles to chill
out.
Speaker 2 (01:33):
Yeah.
Speaker 1 (01:33):
I can get behind that .
The book also mentions pairingthis with guided imagery.
What's that all about?
Speaker 2 (01:38):
Guided imagery is a fancy way of saying.
You're creating calming mentalimages.
Okay, Think of it as a minivacation for your mind.
Imagine yourself in a peacefulsetting, maybe a beach, a forest
or a cozy cabin in themountains.
Speaker 1 (01:51):
Oh, I like where this is going.
I'm already feeling calmer.
But this toolkit isn't justabout relaxing our bodies, right
, we've got to address themental chaos too.
Speaker 2 (02:00):
Absolutely, and that's where breathing
techniques come in.
They're like a bridge betweenyour physical and mental states.
The book highlights a few, butone that stood out to me was
diaphragmatic breathing.
Speaker 1 (02:10):
Diaphragmatic breathing.
That sounds kind of technical.
Is this something I need amedical degree to understand?
Muscle below your lungs tobreathe more deeply.
Speaker 2 (02:16):
You're aiming to fill your belly with air, not just
your chest.
This type of breathingactivates the parasympathetic
nervous system, which is yourbody's natural relaxation
response.
Speaker 1 (02:34):
Interesting.
So by changing how we breathewe can actually signal to our
bodies to relax.
I'm starting to realize howmuch power we have over our
stress response.
Speaker 2 (02:44):
This is great, and if you're looking for a breathing
technique that feels a littlemore, shall we say, mystical,
the book also delves intoalternate nostril breathing.
Speaker 1 (02:54):
Alternate nostril breathing.
That sounds intriguing and alittle intimidating.
Speaker 2 (02:58):
It might sound a bit out there, but it's rooted in
ancient yogic practices.
But it's rooted in ancientyogic practices.
The idea is that, byalternating which nostril you
breathe through, you'rebalancing your prana, which, in
this context, refers to yourvital life force energy.
Speaker 1 (03:12):
OK, I'm always up for trying new things.
Speaker 2 (03:13):
Yeah.
Speaker 1 (03:14):
Especially if it means like tapping into my inner
Zen master.
But before we move on, I haveto ask.
We've talked about the body,We've talked about the breath.
What about the role of food inall of this?
Does the book offer anyguidance on what to eat to
combat stress?
Speaker 2 (03:29):
It certainly does.
It emphasizes the practice ofmindful eating, which goes
beyond just what's on your plate.
It's about bringing awarenessto your meals, savoring each
bite, chewing your foodthoroughly and really paying
attention to your hunger andfullness cues.
Speaker 1 (03:43):
Mindful eating.
That makes a lot of sense.
It's so easy to get caught upin like the chaos of the day and
just scarf down whatever's infront of us without even really
you know tasting it.
Speaker 2 (03:52):
Exactly, and when we do that, we miss out on the
opportunity to truly nourishourselves, both physically and
mentally.
Plus, when we're more attunedto our hunger cues, we're less
likely to reach for those sugaryprocessed foods that can
actually, like, spike ourcortisol levels.
Speaker 1 (04:07):
It's like a double whammy.
Mindful eating helps us avoidthe things that stress us out
and savor the things that, like,support our well-being.
Speaking of which, are therespecific foods this book
recommends for stress management?
Speaker 2 (04:21):
You bet Remember how we talked about how prolonged
high cortisol can like wreakhavoc on our bodies.
Speaker 1 (04:26):
Right.
Speaker 2 (04:27):
Well, this book dives into foods that can actually
help counteract those negativeeffects.
Speaker 1 (04:31):
Okay, I'm all ears.
What are we adding to ourgrocery list?
Speaker 2 (04:34):
Well, leafy greens are a great place to start.
They're not just packed withvitamins and minerals, they're
also a good source of magnesium.
Speaker 1 (04:41):
Magnesium Wait, doesn't that mineral help with
sleep?
I feel like I'm always hearingabout magnesium supplements, for
you know, better sleep.
Speaker 2 (04:48):
You're right, magnesium plays a crucial role
in sleep regulation, and it'salso been linked to lower
cortisol levels.
Speaker 1 (04:55):
Fascinating.
So a big plate of spinach fordinner equals a calmer mind and
a better night's sleep.
And get behind that.
What else can we add to thisstress busting menu?
Speaker 2 (05:04):
This book highlights the importance of omega-3 fatty
acids for brain health andstress management.
Okay, Think fatty fish likesalmon, walnuts, chia seeds all
those delicious good-for-youfoods.
Speaker 1 (05:16):
So basically, we're swapping those sugary processed
snacks for a delicious spread ofbrain-boosting, stress-busting
goodies.
I can definitely get behindthat, but let's talk about
something that's not exactlyfood-related but definitely
impacts our stress levels Sleep,or the lack thereof.
What kind of sleep strategiesdoes this book offer?
Speaker 2 (05:35):
Well.
It emphasizes the importance ofrelaxing bedtime routine.
Consistency is key.
It also encourages us to createa sleep sanctuary.
Speaker 1 (05:43):
A sleep sanctuary.
I love the sound of that.
What exactly does that entail?
Speaker 2 (05:47):
It's about transforming your bedroom into a
calming, clutter-free haventhat signals to your body and
mind that it's time to unwind.
Think blackout curtains, a coolroom, comfy bedding and maybe
even a diffuser with somecalming essential oils like
lavender.
Speaker 1 (06:01):
Okay, I'm taking notes.
I'm already feeling morerelaxed, just picturing it.
But what about those nightswhen, even with a perfectly
optimized sleep environment, ourminds just won't stop racing?
Speaker 2 (06:12):
That's where those natural sleep aids can come in
handy.
The book mentions herbaloptions like valerian root,
chamomile which we alreadymentioned for tea and
passionflower.
There are also supplements likemagnesium, which can be
incredibly helpful for sleep,and melatonin, which can help
regulate your sleep-wake cycle.
Speaker 1 (06:29):
It's amazing how many natural options there are for
supporting restful sleep.
But this book isn't just aboutindividual techniques, right,
it's about a bigger pictureapproach to managing stress as a
parent.
Speaker 2 (06:40):
Absolutely.
It dives into the power ofroutine, specifically meal
planning.
Okay, and I know it might notsound as glamorous as a sleep
sanctuary or a magiker, buttrust me on this one.
Speaker 1 (06:51):
Okay, I'm intrigued how exactly does meal planning
fit into this stresslessparenting toolkit?
Speaker 2 (06:57):
It's about being proactive.
When you have a plan for whatyou're going to eat, you're less
likely to make like impulsive,not-so-healthy choices when
you're tired and stressed.
Speaker 1 (07:07):
That makes a lot of sense.
Tired and stressed that makes alot of sense.
When you're juggling work, kidsand everything in between, the
last thing you want to do isstare blankly into the fridge at
7 pm wondering what to make fordinner.
Speaker 2 (07:16):
Exactly.
Meal planning takes theguesswork out of meal times and
can help you feel more incontrol of your day, and when
you feel more in control, you'reless likely to, you know, feel
stressed.
Speaker 1 (07:27):
So meal prepping is essentially self-care, disguised
as like a to-do list item.
Brilliant, but let's circleback to mindfulness.
We've talked about mindfuleating, but what about other
types of mindfulness practices?
Speaker 2 (07:39):
This book dives into mindfulness meditation and
emphasizes it as a powerful toolfor calming the mind and like
managing those racing thoughtsthat tend to plague us as
parents.
Speaker 1 (07:49):
Oh, tell me about it.
Those racing thoughts are likea never-ending to-do list on
repeat.
Speaker 2 (07:53):
Exactly.
Mindfulness meditation helpsyou observe those thoughts
without getting swept away bythem, which can be incredibly
powerful in, you know, reducingstress.
Speaker 1 (08:01):
It's like hitting the pause button on those spiraling
mental to-do lists.
Yeah, what else does this bookrecommend in terms of, like
building a mindful parentingpractice?
Speaker 2 (08:11):
One thing that stood out to me was the emphasis on
gratitude.
Okay, it sounds simple, buttaking the time to acknowledge
and appreciate the good thingsin our lives, even amidst the
chaos, can significantly impactour stress levels.
Speaker 1 (08:23):
I love that.
It's about shifting ourperspective from what's
stressing us out to what'sactually going well.
It's like choosing to focus onthe silver linings instead of
the storm clouds.
But let's be real even with thebest intentions, there are
going to be days when stressgets the best of us.
What does this book offer forthose moments when we need a
(08:43):
quick reset?
Speaker 2 (08:44):
I'm so glad you asked .
Remember how we talked aboutthe power of breathing
techniques earlier?
Well, this book introduces atechnique called box breathing.
Speaker 1 (08:52):
Okay.
Speaker 2 (08:52):
And it's incredibly effective for you know calming
down quickly when you're feelingoverwhelmed.
Speaker 1 (08:57):
Box breathing.
That sounds interesting.
I've never heard of that onebefore.
How does it work?
Speaker 2 (09:01):
It's super simple you inhale for a count of four,
hold your breath for a count offour, exhale for a count of four
and then hold your breath againfor a count of four.
Speaker 1 (09:14):
With each breath.
That's brilliant.
I can see how that would begrounding, especially in moments
of like panic or stress.
I'm definitely adding that tomy stressless parenting toolkit.
Speaker 2 (09:23):
It's a game changer, for sure, and the best part is
you can do it anytime, anywhere,no special equipment needed.
Speaker 1 (09:29):
OK, we've covered a lot of ground here, from mindful
eating and sleep sanctuaries tobox breathing and gratitude
practices.
It's clear that this book isall about a holistic approach to
stress management.
Speaker 2 (09:41):
Absolutely.
It's about equipping parentswith a toolkit of practical
strategies they can implement intheir daily lives to create
more peace, balance and joy.
Speaker 1 (09:50):
And speaking of joy, I can't believe we're almost out
of time and haven't even gottento the part that has me the
most excited.
You know what I'm talking aboutright, I think I do.
Speaker 2 (09:58):
You're talking about that intriguing cortisol balance
drink recipe, aren't you?
You read my mind.
Speaker 1 (10:05):
I'm dying to know what's in this magical
concoction, but I guess we'llhave to save that for the grand
finale of our deep dive.
Welcome back everyone.
We've explored like a treasuretroves of techniques for
managing stress and keepingthose cortisol levels in check.
But now for the grand finale,the moment you've all been
waiting for.
Speaker 2 (10:28):
Let's unveil the secrets of this cortisol
balanced drink recipe.
I have to admit I was a littleskeptical at first, but this
drink is more than just a, youknow, trendy elixir.
It actually incorporatesseveral ingredients known for
their like like stress-reducingproperties.
Speaker 1 (10:39):
Okay, you've piqued my curiosity.
Let's break it down Ingredientby ingredient.
What's the base of this?
You know magical concoction.
Speaker 2 (10:46):
The recipe starts with a cup of warm almond milk
or any plant-based milk youprefer.
Speaker 1 (10:51):
Plant-based milk always a good choice.
It's gentle on the stomach and,you know, naturally calming
what's next.
Speaker 2 (10:59):
Now for the star of the show a teaspoon of
ashwagandha powder.
Speaker 1 (11:00):
Ashwagandha We've already talked about this
amazing adaptogenic herb and howit helps our bodies handle
stress.
It's like a superpower for youradrenals.
Speaker 2 (11:07):
Precisely, and to boost the anti-inflammatory
power, we're adding a half ateaspoon of turmeric powder.
Speaker 1 (11:13):
Turmeric another powerhouse, yeah, I add it to
everything.
These days it's like nature'slike you know.
Another powerhouse yeah, I addit to everything these days.
Speaker 2 (11:20):
It's, like nature's, like you know, anti-inflammatory
Exactly.
It's known for its like vibrantcolor and potent antioxidant
properties.
Then, for that warm, comfortingflavor, we add half a teaspoon
each of cinnamon and gingerpowder.
Speaker 1 (11:31):
Cinnamon and ginger.
This is starting to sound likea delicious, like autumn drink.
Both of those spices are knownfor their like soothing
properties too.
Speaker 2 (11:40):
Absolutely.
And here's a fun fact Did youknow that a pinch of black
pepper can actually enhance thebioavailability of turmeric?
Speaker 1 (11:47):
Wait, really.
So not only does it add alittle something extra to the
flavor, but it also helps ourbodies absorb all those amazing
benefits from the turmeric.
I love when flavor meetsfunction.
Speaker 2 (11:56):
Me too.
Speaker 1 (12:03):
And if you'd like to add a touch of sweetness, the
recipe suggests a teaspoon ofraw honey.
Speaker 2 (12:05):
Raw honey a natural sweetener packed with
antioxidants.
What's not to love?
And finally, to round out theflavor profile, a quarter
teaspoon of vanilla extract addsa like, lovely touch.
Speaker 1 (12:12):
Vanilla extract, the final touch of magic.
This sounds absolutelyincredible.
I'm definitely adding this tomy like self-care routine.
Speaker 2 (12:19):
I might have to join you.
It's the perfect drink to likeunwind with at the end of a long
day.
Speaker 1 (12:24):
It really does sound like a delicious ritual for
relaxation, but even with amagical you know cortisol
balancing drink in hand, it'simportant to remember that true
stress management is about morethan just, you know, quick fixes
.
It's about making sustainablechanges to how we approach our
lives as parents.
Speaker 2 (12:42):
You're absolutely right.
It's about cultivating thosedaily habits and practices that
support our well-being mindfuleating, quality sleep, movement,
connection all those thingsthat nourish us on a deeper
level.
Speaker 1 (12:54):
It's about shifting our mindset from like surviving
to thriving, even amidst thebeautiful chaos of raising a
family.
Speaker 2 (13:01):
I love that.
Thriving, not just surviving,that's a powerful mantra for all
of us, parents or not.
Speaker 1 (13:06):
It really is.
So, as we wrap up this deepdive into mindful parenting,
everyday stress relief andcortisol balance, we want to
leave you with one final thought.
Speaker 2 (13:15):
A thought to inspire you to take action, even if it's
just one small step today.
Speaker 1 (13:20):
What one thing can you do today to prioritize your
well-being as a parent?
Speaker 2 (13:25):
Maybe it's trying that box breathing technique.
We discussed, whipping up abatch of that delicious cortisol
balance drink or simply settingaside five minutes to close
your eyes and just breathe.
Speaker 1 (13:36):
Whatever it is, make that commitment to yourself,
because when you prioritize yourwell-being, you're not just
filling your own cup, you'reoverflowing into the lives of
your children.
Speaker 2 (13:46):
And that's the greatest gift we can give them.
Speaker 1 (13:48):
Beautifully said.
Thank you all for joining us onthis deep dive.
Until next time, take care ofyourselves and remember you've
got this.
Hey everyone, if you're a parent, you know stress
management can feel like youknow, like a required course,
right, right.
So today we're diving deep intomindful parenting.
Speaker 2 (00:10):
everyday stress relief and cortisol balance, you
know, help you build apersonalized, stressless
parenting toolkit, and this bookis a great place to start
because it goes beyond like justlisting techniques.
It really dives into thescience behind stress, starting
with cortisol.
Speaker 1 (00:30):
Okay, cortisol, the infamous, you know, stress
hormone.
I'm guessing it's not ourfriend when it comes to feeling,
you know, calm and collected.
Speaker 2 (00:37):
Not quite See.
Cortisol plays a vital role inour survival responses, but it's
the prolonged elevation that,like, wreaks havoc.
We're talking inflammation, aweakened immune system, even
potential weight gain Notexactly what we need when
juggling a family.
Speaker 1 (00:52):
Definitely not.
I'm already feeling myshoulders kent up just thinking
about it.
So how do we stop this cortisoloverload?
What's our first tool in thisstressless kit?
Speaker 2 (01:01):
Relaxation techniques are a great starting point, and
this book dives into a fewdifferent options.
One that caught my eye wasprogressive muscle relaxation.
Speaker 1 (01:09):
Progressive muscle relaxation.
That sounds like intense, likesomething you do at a boot camp.
Speaker 2 (01:16):
It's actually quite the opposite.
Okay, the idea is surprisinglysimple but effective.
You systematically tense andrelease different muscle groups.
This helps your body recognizeand release tension it might be
holding without you evenrealizing it.
Speaker 1 (01:31):
So you're basically teaching your muscles to chill
out.
Speaker 2 (01:33):
Yeah.
Speaker 1 (01:33):
I can get behind that .
The book also mentions pairingthis with guided imagery.
What's that all about?
Speaker 2 (01:38):
Guided imagery is a fancy way of saying.
You're creating calming mentalimages.
Okay, Think of it as a minivacation for your mind.
Imagine yourself in a peacefulsetting, maybe a beach, a forest
or a cozy cabin in themountains.
Speaker 1 (01:51):
Oh, I like where this is going.
I'm already feeling calmer.
But this toolkit isn't justabout relaxing our bodies, right
, we've got to address themental chaos too.
Speaker 2 (02:00):
Absolutely, and that's where breathing
techniques come in.
They're like a bridge betweenyour physical and mental states.
The book highlights a few, butone that stood out to me was
diaphragmatic breathing.
Speaker 1 (02:10):
Diaphragmatic breathing.
That sounds kind of technical.
Is this something I need amedical degree to understand?
Muscle below your lungs tobreathe more deeply.
Speaker 2 (02:16):
You're aiming to fill your belly with air, not just
your chest.
This type of breathingactivates the parasympathetic
nervous system, which is yourbody's natural relaxation
response.
Speaker 1 (02:34):
Interesting.
So by changing how we breathewe can actually signal to our
bodies to relax.
I'm starting to realize howmuch power we have over our
stress response.
Speaker 2 (02:44):
This is great, and if you're looking for a breathing
technique that feels a littlemore, shall we say, mystical,
the book also delves intoalternate nostril breathing.
Speaker 1 (02:54):
Alternate nostril breathing.
That sounds intriguing and alittle intimidating.
Speaker 2 (02:58):
It might sound a bit out there, but it's rooted in
ancient yogic practices.
But it's rooted in ancientyogic practices.
The idea is that, byalternating which nostril you
breathe through, you'rebalancing your prana, which, in
this context, refers to yourvital life force energy.
Speaker 1 (03:12):
OK, I'm always up for trying new things.
Speaker 2 (03:13):
Yeah.
Speaker 1 (03:14):
Especially if it means like tapping into my inner
Zen master.
But before we move on, I haveto ask.
We've talked about the body,We've talked about the breath.
What about the role of food inall of this?
Does the book offer anyguidance on what to eat to
combat stress?
Speaker 2 (03:29):
It certainly does.
It emphasizes the practice ofmindful eating, which goes
beyond just what's on your plate.
It's about bringing awarenessto your meals, savoring each
bite, chewing your foodthoroughly and really paying
attention to your hunger andfullness cues.
Speaker 1 (03:43):
Mindful eating.
That makes a lot of sense.
It's so easy to get caught upin like the chaos of the day and
just scarf down whatever's infront of us without even really
you know tasting it.
Speaker 2 (03:52):
Exactly, and when we do that, we miss out on the
opportunity to truly nourishourselves, both physically and
mentally.
Plus, when we're more attunedto our hunger cues, we're less
likely to reach for those sugaryprocessed foods that can
actually, like, spike ourcortisol levels.
Speaker 1 (04:07):
It's like a double whammy.
Mindful eating helps us avoidthe things that stress us out
and savor the things that, like,support our well-being.
Speaking of which, are therespecific foods this book
recommends for stress management?
Speaker 2 (04:21):
You bet Remember how we talked about how prolonged
high cortisol can like wreakhavoc on our bodies.
Speaker 1 (04:26):
Right.
Speaker 2 (04:27):
Well, this book dives into foods that can actually
help counteract those negativeeffects.
Speaker 1 (04:31):
Okay, I'm all ears.
What are we adding to ourgrocery list?
Speaker 2 (04:34):
Well, leafy greens are a great place to start.
They're not just packed withvitamins and minerals, they're
also a good source of magnesium.
Speaker 1 (04:41):
Magnesium Wait, doesn't that mineral help with
sleep?
I feel like I'm always hearingabout magnesium supplements, for
you know, better sleep.
Speaker 2 (04:48):
You're right, magnesium plays a crucial role
in sleep regulation, and it'salso been linked to lower
cortisol levels.
Speaker 1 (04:55):
Fascinating.
So a big plate of spinach fordinner equals a calmer mind and
a better night's sleep.
And get behind that.
What else can we add to thisstress busting menu?
Speaker 2 (05:04):
This book highlights the importance of omega-3 fatty
acids for brain health andstress management.
Okay, Think fatty fish likesalmon, walnuts, chia seeds all
those delicious good-for-youfoods.
Speaker 1 (05:16):
So basically, we're swapping those sugary processed
snacks for a delicious spread ofbrain-boosting, stress-busting
goodies.
I can definitely get behindthat, but let's talk about
something that's not exactlyfood-related but definitely
impacts our stress levels Sleep,or the lack thereof.
What kind of sleep strategiesdoes this book offer?
Speaker 2 (05:35):
Well.
It emphasizes the importance ofrelaxing bedtime routine.
Consistency is key.
It also encourages us to createa sleep sanctuary.
Speaker 1 (05:43):
A sleep sanctuary.
I love the sound of that.
What exactly does that entail?
Speaker 2 (05:47):
It's about transforming your bedroom into a
calming, clutter-free haventhat signals to your body and
mind that it's time to unwind.
Think blackout curtains, a coolroom, comfy bedding and maybe
even a diffuser with somecalming essential oils like
lavender.
Speaker 1 (06:01):
Okay, I'm taking notes.
I'm already feeling morerelaxed, just picturing it.
But what about those nightswhen, even with a perfectly
optimized sleep environment, ourminds just won't stop racing?
Speaker 2 (06:12):
That's where those natural sleep aids can come in
handy.
The book mentions herbaloptions like valerian root,
chamomile which we alreadymentioned for tea and
passionflower.
There are also supplements likemagnesium, which can be
incredibly helpful for sleep,and melatonin, which can help
regulate your sleep-wake cycle.
Speaker 1 (06:29):
It's amazing how many natural options there are for
supporting restful sleep.
But this book isn't just aboutindividual techniques, right,
it's about a bigger pictureapproach to managing stress as a
parent.
Speaker 2 (06:40):
Absolutely.
It dives into the power ofroutine, specifically meal
planning.
Okay, and I know it might notsound as glamorous as a sleep
sanctuary or a magiker, buttrust me on this one.
Speaker 1 (06:51):
Okay, I'm intrigued how exactly does meal planning
fit into this stresslessparenting toolkit?
Speaker 2 (06:57):
It's about being proactive.
When you have a plan for whatyou're going to eat, you're less
likely to make like impulsive,not-so-healthy choices when
you're tired and stressed.
Speaker 1 (07:07):
That makes a lot of sense.
Tired and stressed that makes alot of sense.
When you're juggling work, kidsand everything in between, the
last thing you want to do isstare blankly into the fridge at
7 pm wondering what to make fordinner.
Speaker 2 (07:16):
Exactly.
Meal planning takes theguesswork out of meal times and
can help you feel more incontrol of your day, and when
you feel more in control, you'reless likely to, you know, feel
stressed.
Speaker 1 (07:27):
So meal prepping is essentially self-care, disguised
as like a to-do list item.
Brilliant, but let's circleback to mindfulness.
We've talked about mindfuleating, but what about other
types of mindfulness practices?
Speaker 2 (07:39):
This book dives into mindfulness meditation and
emphasizes it as a powerful toolfor calming the mind and like
managing those racing thoughtsthat tend to plague us as
parents.
Speaker 1 (07:49):
Oh, tell me about it.
Those racing thoughts are likea never-ending to-do list on
repeat.
Speaker 2 (07:53):
Exactly.
Mindfulness meditation helpsyou observe those thoughts
without getting swept away bythem, which can be incredibly
powerful in, you know, reducingstress.
Speaker 1 (08:01):
It's like hitting the pause button on those spiraling
mental to-do lists.
Yeah, what else does this bookrecommend in terms of, like
building a mindful parentingpractice?
Speaker 2 (08:11):
One thing that stood out to me was the emphasis on
gratitude.
Okay, it sounds simple, buttaking the time to acknowledge
and appreciate the good thingsin our lives, even amidst the
chaos, can significantly impactour stress levels.
Speaker 1 (08:23):
I love that.
It's about shifting ourperspective from what's
stressing us out to what'sactually going well.
It's like choosing to focus onthe silver linings instead of
the storm clouds.
But let's be real even with thebest intentions, there are
going to be days when stressgets the best of us.
What does this book offer forthose moments when we need a
(08:43):
quick reset?
Speaker 2 (08:44):
I'm so glad you asked .
Remember how we talked aboutthe power of breathing
techniques earlier?
Well, this book introduces atechnique called box breathing.
Speaker 1 (08:52):
Okay.
Speaker 2 (08:52):
And it's incredibly effective for you know calming
down quickly when you're feelingoverwhelmed.
Speaker 1 (08:57):
Box breathing.
That sounds interesting.
I've never heard of that onebefore.
How does it work?
Speaker 2 (09:01):
It's super simple you inhale for a count of four,
hold your breath for a count offour, exhale for a count of four
and then hold your breath againfor a count of four.
Speaker 1 (09:14):
With each breath.
That's brilliant.
I can see how that would begrounding, especially in moments
of like panic or stress.
I'm definitely adding that tomy stressless parenting toolkit.
Speaker 2 (09:23):
It's a game changer, for sure, and the best part is
you can do it anytime, anywhere,no special equipment needed.
Speaker 1 (09:29):
OK, we've covered a lot of ground here, from mindful
eating and sleep sanctuaries tobox breathing and gratitude
practices.
It's clear that this book isall about a holistic approach to
stress management.
Speaker 2 (09:41):
Absolutely.
It's about equipping parentswith a toolkit of practical
strategies they can implement intheir daily lives to create
more peace, balance and joy.
Speaker 1 (09:50):
And speaking of joy, I can't believe we're almost out
of time and haven't even gottento the part that has me the
most excited.
You know what I'm talking aboutright, I think I do.
Speaker 2 (09:58):
You're talking about that intriguing cortisol balance
drink recipe, aren't you?
You read my mind.
Speaker 1 (10:05):
I'm dying to know what's in this magical
concoction, but I guess we'llhave to save that for the grand
finale of our deep dive.
Welcome back everyone.
We've explored like a treasuretroves of techniques for
managing stress and keepingthose cortisol levels in check.
But now for the grand finale,the moment you've all been
waiting for.
Speaker 2 (10:28):
Let's unveil the secrets of this cortisol
balanced drink recipe.
I have to admit I was a littleskeptical at first, but this
drink is more than just a, youknow, trendy elixir.
It actually incorporatesseveral ingredients known for
their like like stress-reducingproperties.
Speaker 1 (10:39):
Okay, you've piqued my curiosity.
Let's break it down Ingredientby ingredient.
What's the base of this?
You know magical concoction.
Speaker 2 (10:46):
The recipe starts with a cup of warm almond milk
or any plant-based milk youprefer.
Speaker 1 (10:51):
Plant-based milk always a good choice.
It's gentle on the stomach and,you know, naturally calming
what's next.
Speaker 2 (10:59):
Now for the star of the show a teaspoon of
ashwagandha powder.
Speaker 1 (11:00):
Ashwagandha We've already talked about this
amazing adaptogenic herb and howit helps our bodies handle
stress.
It's like a superpower for youradrenals.
Speaker 2 (11:07):
Precisely, and to boost the anti-inflammatory
power, we're adding a half ateaspoon of turmeric powder.
Speaker 1 (11:13):
Turmeric another powerhouse, yeah, I add it to
everything.
These days it's like nature'slike you know.
Another powerhouse yeah, I addit to everything these days.
Speaker 2 (11:20):
It's, like nature's, like you know, anti-inflammatory
Exactly.
It's known for its like vibrantcolor and potent antioxidant
properties.
Then, for that warm, comfortingflavor, we add half a teaspoon
each of cinnamon and gingerpowder.
Speaker 1 (11:31):
Cinnamon and ginger.
This is starting to sound likea delicious, like autumn drink.
Both of those spices are knownfor their like soothing
properties too.
Speaker 2 (11:40):
Absolutely.
And here's a fun fact Did youknow that a pinch of black
pepper can actually enhance thebioavailability of turmeric?
Speaker 1 (11:47):
Wait, really.
So not only does it add alittle something extra to the
flavor, but it also helps ourbodies absorb all those amazing
benefits from the turmeric.
I love when flavor meetsfunction.
Speaker 2 (11:56):
Me too.
Speaker 1 (12:03):
And if you'd like to add a touch of sweetness, the
recipe suggests a teaspoon ofraw honey.
Speaker 2 (12:05):
Raw honey a natural sweetener packed with
antioxidants.
What's not to love?
And finally, to round out theflavor profile, a quarter
teaspoon of vanilla extract addsa like, lovely touch.
Speaker 1 (12:12):
Vanilla extract, the final touch of magic.
This sounds absolutelyincredible.
I'm definitely adding this tomy like self-care routine.
Speaker 2 (12:19):
I might have to join you.
It's the perfect drink to likeunwind with at the end of a long
day.
Speaker 1 (12:24):
It really does sound like a delicious ritual for
relaxation, but even with amagical you know cortisol
balancing drink in hand, it'simportant to remember that true
stress management is about morethan just, you know, quick fixes
.
It's about making sustainablechanges to how we approach our
lives as parents.
Speaker 2 (12:42):
You're absolutely right.
It's about cultivating thosedaily habits and practices that
support our well-being mindfuleating, quality sleep, movement,
connection all those thingsthat nourish us on a deeper
level.
Speaker 1 (12:54):
It's about shifting our mindset from like surviving
to thriving, even amidst thebeautiful chaos of raising a
family.
Speaker 2 (13:01):
I love that.
Thriving, not just surviving,that's a powerful mantra for all
of us, parents or not.
Speaker 1 (13:06):
It really is.
So, as we wrap up this deepdive into mindful parenting,
everyday stress relief andcortisol balance, we want to
leave you with one final thought.
Speaker 2 (13:15):
A thought to inspire you to take action, even if it's
just one small step today.
Speaker 1 (13:20):
What one thing can you do today to prioritize your
well-being as a parent?
Speaker 2 (13:25):
Maybe it's trying that box breathing technique.
We discussed, whipping up abatch of that delicious cortisol
balance drink or simply settingaside five minutes to close
your eyes and just breathe.
Speaker 1 (13:36):
Whatever it is, make that commitment to yourself,
because when you prioritize yourwell-being, you're not just
filling your own cup, you'reoverflowing into the lives of
your children.
Speaker 2 (13:46):
And that's the greatest gift we can give them.
Speaker 1 (13:48):
Beautifully said.
Thank you all for joining us onthis deep dive.
Until next time, take care ofyourselves and remember you've
got this.
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