Food for

RECOVERY

What This Is For

As an exercise and nutrition coach, one of the things I believe is that lifestyle interventions can be profoundly powerful. If you're feeling lethargic, fatigued or burned out, this page is for you!

Nutrition Interventions

If these symptoms describe your burn out, looking at your diet may help:

Wired but tired You feel tired, but also irritable and unable to sleep. You feel less about to make decisions
Afternoon crash You can't really focus after lunch, and this is common occurance.

We want to get rich nutritional food in. Rich in:

Choline,
antioxidants,
omega 3,
magnesium,
pro and prebiotics.

Try this
RESILIENCE SALAD
Meal prep

Salad ingredients

Dressing Ingredients

1 Red cabbage

1 tin chickpeas

2 large carrots (grated)

1 Bell Pepper (diced)

1 Pack Silken tofu

1/3 cup nutritional yeast

1 tbsp apple cider vinegar

1 tsp turmeric + pinch black pepper

1 tsp grated ginger

1 tbsp miso paste

Water (for thickness)

Instructions

Add salad ingredients to a large bowl
Blend the dressing ingredients together
Pour the dressing over the salad, and mix or shake together
Add to the fridge

You can now take serving of this for lunch whenever you like.

Exercise Interventions

If these symptoms describe your burn out, adding to or changing your activity can help:

Lead limbs You feel mentally awake, but your body feels heavy and your mobility is low
Quick to exhaust Normally you have capacity, but recently playing with the kids or climbing the stairs have been leaving you winded

If this is you, the plan is to add light exercise to your routine. Unlike the circulatory system, your lymphatic system doesn't have it's own pump, and relies on pumping of the muscles. Recovery is an active process. Here are some ideas:

Hit 10,000 steps per day
Do low intensity, low impact exercises at the gym at an intensity that allows you to enjoy a podcast -- like rowing for 30 minutes.

Medical Interventions

If these symptoms describe your burn out, it's worth visiting a doctor and ruling out something simple lifestyle changes aren't enough for:

Non-responsive fatigue You're tiredness isn't improved by 2 weeks of regularly hitting 8 hours sleep
Big heart rate changes Your heart starts racing or skipping beats while you are sat still
Unexplained weakness Beyond tiredness, the inability to lift things that left easy 2 weeks ago
Cognitive blackouts Beyond mental fog, experiencing significant confusion regularly
Persistent thirst or urination Feeling dehydrated no matter how much you drink

It is always worth contacting a medical professional before making changes to your diet or exercise. However, if these describe you, it is important you contact your doctor.