March Edition of the Panini Press

Topics in the March Editiion:

Neuroregulation of Cortisol

Blueprint for a Balanced Breakfast

Impermanence in Nursing Leadership

Supplement Spotlight

Nurse Leader Vitality Program

Neuroregulation of Cortisol.

We know that the main stress response hormone is cortisol. We also know short-term effects of elevated cortisol can depress immune function, increase blood sugar levels which can lead to weight gain, and disrupted sleep. Long-term effects include cardiovascular disease, immune system dysfunction including autoimmune disease, and reproductive issues. A prolonged cortisol response (aka. Fight or flight) is the last thing we want for our overall health.

Here are some practical ways to promote a healthy stress response:

Emotional Freedom Technique: a type of meditative practice that relies on the meridians of the body to elicit a state of relaxation and release anxiety

Cold exposure: ice water or ice baths/ showers can lower cortisol levels and increase endorphins. Don’t want to get wet? Try ice packs!

Activation of the Dive Reflex: The face contains a high density of cold-sensitive receptors, particularly around the eyes, nose, and mouth. When these receptors are exposed to cold temperatures, it can trigger the dive reflex, a physiological response that activates the parasympathetic nervous system. This response leads to a decrease in heart rate, blood pressure, and overall stress levels. With any cold exposure use precautions to avoid frostbite or skin irritation.

Drink Tea!: Look for these ingredients in particular:

• Chamomile: calming effects and may help reduce anxiety and promote relaxation.Lavender: reduce stress and anxiety levels, promoting a sense of calm.Peppermint: alleviate tension headaches and promote relaxation due to its soothing aroma and digestive properties.Valerian Root: natural remedy for insomnia and anxiety, promoting relaxation and improved sleep quality.L-Theanine: Green tea, particularly matcha green tea, contains an amino acid called L-theanine, which has been shown to promote relaxation and reduce stress.

Blueprint for a Balanced Breakfast

In a rush for breakfast? Keep it simple and focus of 3 main factors to create a balanced breakfast: protein, fat & fiber.

Here is a high fiber “bread” to try this week. Recipe adapted from healthyu_dietitian. Fiber = flaxmeal, fat = egg + coconut oil, protein = egg + gelatin.

Ingredients:

2.5 cups ground flaxmeal

1 tbsp baking powder (3/4 tbsp baking soda)

3 eggs + 3 “gelatin eggs” (makes the loaf taste less “eggy”- 1 tbsp unflavored gelatin and 3 tbsp hot water for each “egg; can use 6 eggs if you don’t have/ want to use gelatin)

? cup water

1/3 cup melted and slightly cooled coconut oil

2 tbsp cinnamon

Instructions:

Preheat oven to 350 degrees

Mix all ingredients

Put in loaf pan

Bake for 35-40 minutes.

Cool & enjoy.

I prefer mine reheated in the air fryer for 3-5 minutes and eaten with some butter and honey!

Supplement Spotlight

Today we are highlighting the magical powers of magnesium!

Benefits of Magnesium

1.???? Muscle Function: It helps prevent muscle cramps and spasms.

2.??? Bone Health: Magnesium is essential for bone formation and maintenance.

3.??? Heart Health: Magnesium helps maintain a normal heartbeat and supports cardiovascular health.

4.??? Energy Production: It helps convert food into energy.

5.??? Nervous System Function: Magnesium plays a role in neurotransmitter function and helps regulate the nervous system.

6.??? Blood Sugar Regulation: Magnesium helps regulate blood sugar levels by influencing insulin sensitivity and glucose metabolism

7.??? Mood Regulation: Magnesium has been linked to mood regulation and may help alleviate symptoms of depression and anxiety.

8.??? Migraine Relief: Some studies suggest that magnesium supplementation may help prevent migraines and reduce the frequency and severity of migraine attacks.

9.??? Digestive Health: Magnesium helps regulate muscle contractions in the digestive tract and may alleviate symptoms of constipation.

10. Anti-inflammatory Properties: Magnesium has anti-inflammatory properties and may help reduce inflammation in the body.

11. Improved Sleep Quality: Magnesium may help promote better sleep

Common Forms of Magnesium

1.???? Magnesium Citrate: one of the most commonly used forms; highly bioavailable; often used to promote bowel movements and relieve constipation due to its laxative effect.

2.??? Magnesium Glycinate: high bioavailability and is well-tolerated; often used to support muscle relaxation, reduce anxiety, and improve sleep quality.

3.????Magnesium L-Threonate: potential cognitive benefits; may help improve memory, cognitive function, and overall brain health.

4.??? Magnesium Sulfate: commonly used in bath salts and foot soaks; absorbed through the skin; help relax muscles, reduce inflammation, and promote overall relaxation.

5.??? Magnesium Taurate: used to support cardiovascular health and may help regulate blood pressure and improve heart function.

Disclaimer:

The information provided here is for educational and informational purposes only and is not intended as medical advice. The use of dietary supplements should be approached with caution and under the guidance of a qualified healthcare professional.

Impermanence in Nursing Leadership

You’ve heard the saying, “nothing lasts forever” and that is so true! Just when you think you are having the worst day or week imaginable, it always ends. The sun always comes out tomorrow. The seasons continue to change. The world has not ended. So why do we get so down in the weeds about the bad or stressful situations we often find ourselves in as leaders? Well, if you ask me, I think it’s because we are human and it’s easy to do! This is why we need to bring the concept of impermanence into the spotlight!

I remember being a brand new leader when the pandemic hit. That was bananas. Every Friday afternoon the unit managers and upper leadership would meet to look at staffing for the weekend and come up with contingency plans. I remember feeling physically sick. It was March/ April 2020, so emotions were high and panic was even higher. I couldn’t see the forest through the trees. I couldn’t imagine this chaos ending. And yet it did. Took a few years, but it did!

I always go back to that example when I need to remind myself of impermanence because not only was it the most intense time of my young leadership career, it was an unprecedented time for all leaders in healthcare. And now that it’s 4 years in the past, it gives an even greater “see I told you so” to the lessons and mindset of impermanence.

Impermanence doesn’t mean to forget something happened, or to gloss over the reality of a given situation. It is meant to allow yourself space to realize that nothing lasts forever- good or bad- and to take things in stride. Because that terrible meeting that has been sucking your soul away for the last 50 minutes is almost over!!

Vitality in Nursing Leadership: Navigating the Flames of Burnout

With the official launch of my coaching business, it is time to introduce Vitality in Nursing Leadership, a burnout resolution program designed specifically for nurse leaders. With this launch I am looking for three (3) nurse leaders who are ready to tackle their burnout and become a Beta Tester for this program.

The quick FAQs:

1.????What’s a Beta Tester? A nurse leader who has signs of burnout, regardless of severity, who is ready to commit to resolving that burnout during a 16-week intro program. Willing to give feedback to program design and a testimonial once the program is complete.

2.????What’s included in the program? 8-50 minute 1:1 sessions that you can book based on your availability. Support in between sessions via email or test.

3.????What does the program cover or focus on? Rebuilding/ repairing your foundation to combat the relentless pressure and stress of being a nurse leader. We will assess where you are and co-create a plan of action and accountability to improve key areas including sleep, nutrition, movement, social connection and stress management.

4.????When does this start? April 8th will be the first day to schedule sessions.

5.????What is the cost? This introductory offer for the first three (3) nurse leaders will be $350.

6. How do I sign up? Click HERE to schedule a time to connect with me for more details.

Thanks for reading! See you next month!