While I spend a lot of time at my job itself (I’m a family medicine physician assistant), I also spend a lot of time thinking about how I can make this job sustainable. I love my work and it’s deeply purpose driven, but it can also be really heavy. This means I have to spend extra time taking care of myself to help prevent burnout. And I am so thrilled to be able to talk about this today in partnership with ALDI!
ALDI is dedicated to providing high-quality, affordable, and better-for-you everyday products. And this is the ultimate thesis statement to my own philosophy of taking care: high-quality, affordable, better-for-you habits and behaviors seamlessly integrated into my everyday life.
- Establish a routine. I’m sure this one elicits a MAJOR eye roll, but it is the single item that has helped me stay afloat. I go to bed at the same time, wake up at the same time, drink my coffee, read a book, do pilates, eat breakfast, then walk to work. If you’re not a morning person, that’s fine too! I just think it’s essential to carve out SOME kind of space in the day for something that your mind and body gets accustomed to.
- Limit decision making. When you’re already in a place of decision fatigue, the other smaller decisions that need to be made can feel insurmountable. I’ve been asking my friends and loved ones if they can choose the place or make the reservation or provide input in any random realm of life. This concept is also embedded in the ALDI brand mission. ALDI carries ONLY what you need. Rather than spending 10 minutes choosing from 22 options of peanut butter brands, ALDI provides the best options at the best prices.
- Drink water. Again – so basic! But especially if you’re in the office and somewhere that requires mask wearing all day long, it is very difficult to stay well hydrated. I have to expend active effort to remind myself to maintain optimal hydration levels. But if I don’t, I end up much more fatigued when I get home and typically with a headache. Water, water, water!
- Consolidate the to-do list. This frees up some space in your calendar and also enhances efficiency. Anything that’s not absolutely essential, I’ve allowed myself to push off. Whereas I previously viewed this as procrastination, I’m now viewing as making more space! Similarly, ALDI stores are designed and staffed to reduce time and cost. You’ll spend less time in the store all while knowing you purchased high-quality food at affordable prices.
- Carve out time after work to “complete the stress cycle.” This is a concept I learned about in a book called “Burnout: The Secret to Unlocking the Stress Cycle.” While I may not have control over the stressor itself, I can try to physically process it when I get home. I’m extremely fortunate in that I get to walk home from work. If I’ve had a really trying day, I’ll put on an upbeat song, and walk to the beat of the music. This really helps me physically process the psychological stressor. But anything that gets your heart bumping is beneficial, as you can then visualize physically carving the stress away!
- Take time off. If you’re able to, taking time away from the stressor can be incredibly healing. It allows deeper processing and a new perspective!
- Therapy! This has been a huge year for me personally and professionally. I don’t think I would’ve been able to interpret it with intention if I didn’t have someone asking different questions and holding me accountable. To learn more about finding a therapist, check out this post.
- Balance your blood sugar. If you’re experiencing high psychological stress, it’s imperative to try to decrease physical stress burden. I do this by aiming to include non-starchy veggies, complex carbohydrates, protein, and healthy fats at most meals. I also don’t skip meals even if I’m super busy! This prevents the blood sugar roller coaster all day long and can help stabilize mood as well. I love pairing ALDI Southern Grove Pistachios with a banana for a grab-and-go, blood-sugar-balancing work snack.
- Meal prep! Knowing I have comforting meals at home relieves a lot of decision making and stress throughout the week. I aim for wholesome, nourishing and nutrient dense meals to keep my energy levels high and focus strong. Including a brand new meal prep for you below featuring all amazing ALDI products! It will leave your blood sugar stabilized, your taste buds thrilled, and your stomach fully satiated!
New Year’s Meal prep featuring ALDI ingredients:
- Fit & Active 93/7 Lean Ground Turkey
- Simply Nature Organic 100% Grass Fed 85/15 Ground Beef
- Tomatoes (1 carton grape tomatoes)
- Onions (2)
- Broccoli (1 head)
- Bananas (3)
- Avocados (3)
- Simply Nature Organic Baby Spinach
- Simply Nature Organic Chopped Kale
- Friendly Farms Original Oatmilk
- Season’s Choice Garlic Riced Cauliflower
- Simply Nature Organic Quinoa
- Simply Nature Organic Garlic Hummus
- Southern Grove Pistachios
- Simply Nature Grade A Organic Cage Free Brown Eggs
- Simply Nature Chia Seeds
- Simply Nature Organic Creamy Peanut Butter
- Specially Selected 100% Pure Maple Syrup
- Baker’s Corner Almond Flour
- Chocolate (1 bar)
- Simply Nature Organic Diced Tomatoes
- Pasta (1 package)
- Shredded cheese (1 package)
On the menu:
- Cheeseburger pasta
Prep time: 5 min
Cook time: 20 min
- 1 package Simply Nature Organic Grass Fed 85/15 Ground Beef
- 1 package pasta
- 1 can Simply Nature Organic Diced Tomatoes
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups Simply Nature Organic Baby Spinach
- 1 package Happy Farms Mozzarella or Cheddar Shredded Cheese
On stovetop, sauté onion until translucent. Add garlic and ground beef. Sauté until beef is browned. Add diced tomatoes and spinach. Stir until wilted. In a separate pan, prepare pasta according to instructions. When pasta is finished, add to pan with ground beef. Add cheese on top.
- Meatloaf w broccoli
Prep time: 5 min
Cook time: 45 min
- 1 package Fit & Active 93/7 Lean Ground Turkey
- 2 Simply Nature Grade A Organic Cage Free Brown Eggs
- 1/3 cup Baker’s Corner Almond Flour
- 1 small onion or half medium one minced
- 2 garlic cloves minced
- Cooking oil (I use 1 tbsp avocado oil)
- 1 tsp salt
- 1 tsp dried oregano
- 1 tsp dried garlic
- Salt and pepper
- Burman’s Ketchup
- Chopped parsley for garnish
Preheat your oven to 375 degrees F. On stovetop, sauté the onion until translucent. Add garlic and stir for another 1-2 minutes, then remove from heat. In a large bowl, combine the ground turkey, eggs, almond flour, cooked onion and garlic, salt, pepper, and dried oregano. Mix with your hands until well incorporated. Transfer the meat mixture to pan and bake in the preheated oven for 20 minutes. After 20 minutes, remove and spread 1/4-1/3 cup of the ketchup over the top of the loaf, return to oven and continue to bake for 40-45 more minutes until center is cooked. Garnish with chopped parsley and serve with roasted broccoli.
- Chia seed pudding
prep time: 3 min
Cook time: 2 hours
- ½ cup Simply Nature Chia Seeds
- 2 cups Friendly Farms Almond Milk
- ¼ cup Specially Selected Pure Maple Syrup
- ½ tsp vanilla extract
- ¼ tsp cinnamon, pinch of sea salt
- 1 cup raspberries
Combine all ingredients in a large bowl. Mix well and leave for 1-2 hours, until pudding forms. Top with more raspberries! Store in refrigerator.
- Peanut butter banana choco chip muffins
Prep time: 10 min
Cook time: 35 min
- 2 cups Baker’s Corner Almond Flour
- ½ cup oat flour (simply blend ½ cup oats until a flour forms)
- ½ tsp baking soda
- 3 Simply Nature Organic Cage Free Brown Eggs Grade AA
- ½ cup Friendly Farms Almondmilk
- ¼ cup Specially Selected 100% Pure Maple Syrup
- ¼ cup coconut oil, melted
- 1/3 cup Simply Nature Organic Creamy Peanut Butter
- 1 tsp vanilla extract
- 2 overripe bananas, mashed
- ½ cup chocolate, chopped finely
Preheat oven to 350F. Combine dry ingredients in one bowl (almond flour, oat flour, baking soda), and wet in the other (eggs, almond milk, maple syrup, coconut oil, peanut butter, vanilla extract, mashed bananas). Thoroughly mix wet with dry, stir in chocolate. Transfer to lined muffin tray. Bake for 30-35 min.