Signs of Burnout

Burnout can happen to anyone who feels overworked and undervalued such as a person in a high-stress level job, first responders, a stay at home mom or support caregiver for an aging parent who never gets a break. The longer you let it go on, the harder it is to recover from it.  Burnout affects you physically, mentally and emotionally.  It seems gradual at first but then it snowballs until you have no control over it.   

You may be experiencing burnout if you have the following symptoms:

• feeling tired and unmotivated all of the time
• having frequent illnesses such as colds and digestive issues;
• headaches, muscle pain, or another type of inflammation;
• changes in appetite, weight gain or loss and trouble sleeping
• feeling overwhelmed, alone and helpless;
• having a cynical view and negative outlook;
• having anxiety attacks;
• trouble focussing and completing tasks

When I was suffering from burnout, I would frequently get knots in my stomach during the day.  I was also anxious all of the time and would wake up in the middle of the night with heart palpitations and a racing mind.  During the last few months of my burnout, I developed tennis elbow, which is painful inflammation of the tendons in the elbow and forearm.

If you are suffering from burnout you should remove yourself from whatever situation is causing the stress.  If it is work-related, use your vacation days for a break or consider going on stress leave.  If you are a caregiver, perhaps turn to a family member or friend for help in giving you a break. It also helps to talk to someone about how you are feeling.

How to Change

In order to recover from burnout, you need to make some changes to your life and reevaluate your priorities.  

• set boundaries, learn to say "no" and do not overextend yourself;
• take time to disconnect from technology each day and do not check emails constantly;
• do something not related to your cause of stress such as taking up a hobby, reading, spending time with pets, spending time in nature;
• set aside relaxation time each day for yourself;
• ensure that you are getting enough sleep;
• eat properly and limit refined sugars, carbs and alcohol as they contribute to anxiety and inflammation;
• get some exercise;
• if you work at a desk job, ensure that you get away from your desk at lunch hour and try not to eat lunch at your desk;
• learn to let some things go - you can't do everything and be everything;
• if work is causing your burnout, reevaluate your job and consider changing jobs

Dish Rack v. Dish Drying Mat

For a few years now, I switched from a dish rack to a drying dish mat.  I was tired of the dish rack because it was bulky to store and got dirty and was difficult to clean, especially in the silverware area. It also looks ugly sitting on the counter.

I love a dish drying mat because it can be stored with the dish towels and I can wash it in hot water and some bleach with my dish towels #easytoclean.  I usually use my mat for three to four days and then I change it up.  I own about 4 mats made from microfiber.  You can buy them for anywhere from $8 to $15.

A dish rack does not soak up the water so it takes longer for the dishes to dry.  With the mat, water is soaked up right away as it drips onto the mat. The mat is also easily portable if you want to take it camping, to the cottage, or use in an RV.   

Checkout 51 App - Cash Back for Buying Groceries

I have found a cool App for grocery shopping.  It is called Checkout 51.  It is a free cash back App that pays you money when you buy certain products.  Simply scroll through the products on the list and check off what you normally buy and what you plan to buy on your next shopping trip.  The amount of money you get back is shown under the product.  Read the offer closely because sometimes the offer is available only at certain stores.

How do I redeem offers?

Just tap the redeem button at the bottom of your App and click the items that are on your receipt.  You will then be prompted to take a photo of your receipt.  Ensure that your photo includes the date and time of the receipt.  It will take 24 to 48 hours for Checkout 51 to review your invoice and credit your account.  You can cash out once your account reaches a minimum of $20 and a cheque will be mailed to you.

I love this App because it's easy to use and I love getting money back for groceries!  If you would like to sign up, click on the link below or copy and paste the link into your browser.  You will receive a $2.00 credit on your account once you redeem an offer plus $1.00 for three more offers you redeem for a total of $5.00.

Sign up here for Checkout 51

Intermittent Fasting

I have been trying intermittent fasting for almost a month and it has really worked for weight loss.  To get the best results, experts advise to fast for 16 hours and eat within an 8 hour window.   I haven't been able to fast for 16 hours yet but that is my goal.  I stop eating at night around 8:00 p.m. and then fast until 10:00 a.m.  I am hoping to push that to 12:00 p.m. in the near future.

At first, it was difficult to not eat anything first thing in the morning.  I thought that by not eating I wouldn't be able to concentrate at work and wouldn't have the energy to push through until lunchtime.  That is not the case.  I have black coffee when I first wake up and then when I get to work I have a tea.  Around 10:00 a.m., I will have a small snack of cucumber, blueberries or apple.  While fasting, you are allowed to have water, coffee and tea provided that you do no put anything in it like cream or sugar.

Intermittent fasting has been known to balance blood sugar levels and hormones.  It is not a diet but a pattern of eating. It works because when you are in a fast from 12 to 16 hours, insulin levels out and your body burns fat.  

You may think it would be hard to give up your breakfast but If you love breakfast food then you can just eat your breakfast at lunchtime.  I find it easier skipping breakfast because it is one less thing I have to worry about before heading out the door in the morning.  I will admit that it is a bit more difficult on the weekend to fast in the morning.

Even though I was walking and going to the gym prior to fasting, I wasn't losing weight.  I am enjoying this lifestyle change and do not feel deprived.

Deep Cleaning A Stainless Steel Sink

I have developed the habit of deep cleaning my sink once a week to disinfect it and make it shine.  Here is how I do it:

I fill the sink with hot water and bleach and allow it to soak for about 1/2 hour.  Meanwhile, I take the stove knobs off and throw them into the hot water to disinfect them as well.  Stove knobs can get very dirty from food splatters.  I then use the water in the sink and wipe down the stove, fridge, countertops, and microwave paying close attention to the handles on the appliances.  I also wipe down the backsplash and window sill. 

After that I drain the sink and put in some comet.  Using an SOS pad, I scrub the sink and around the faucet.  Comet can be hard to fully rinse off so be sure to rinse it off well.  If you don't like using harsh chemicals, you can use vinegar and baking soda instead.  For the final step, I dry the sink with a paper towel and then spray it and the faucet with Windex, which brings out the shine.

It always feels good to do this and to see an empty, shiny sink! 

How to Cook Asparagus Perfectly

One of my pet peeves is overcooked, mushy asparagus and I admit when I first made asparagus, it turned out this way.  After making a couple more attempts at cooking asparagus, I finally mastered it.

Asparagus should be tender yet crisp when it is cooked.  It can be grilled, roasted, pan fried, steamed or boiled.  I prefer boiling it.  To prepare the asparagus for cooking, snap the ends off first.  I do not cut the ends with a knife but I snap the end off with my hands.  Asparagus tends to have a certain spot on it that snaps off easily.  Once all of the ends have been snapped off each spear, drop them into a pot of boiling water and cook for about 3 minutes, a little longer if the spears are thick.  I always set a timer to keep track of the boiling time.  You can stick a fork into one of the spears to see if it is tender.


Once the asparagus has boiled enough, drain and serve immediately.  I like to serve asparagus with hollandaise sauce but you can eat it plain or with some butter.

My New (Old) Favourite Kitchen Item

My husband has had a cast iron frying pan for years, even before we met, and it has been sitting in the back of our kitchen cabinet for 22 years without being used much.  I was intimidated by the cast iron because it requires more maintenance than a non-stick pan.  A couple of weeks ago I pulled out the cast iron pan because I was becoming concerned about cooking on a non-stick pan and the potential chemicals that could be getting into our food. 

Because the pan hadn't been used in years, I rubbed some olive oil onto the whole interior of the pan.  I then fried some bacon in it and it cooked very evenly.  A few days later, and after a few Google searches, I became adventurous and cooked a pork roast in the pan.  Here is the beauty of cast iron:  you can sear your roast on the stove top then immediately transfer the cast iron into the oven!  This would also work for roasting vegetables.  The pork roast came out very moist.

I have figured out how to clean the cast iron and season it after each use.  I wash it in soapy water and rub it with a scouring pad.  I then rinse it and dry it with paper towel.  Once it is dry, I buff the pan with olive oil (or canola oil) to season it.  Seasoning means to make it non-stick.  After the oil is applied it can be placed in the oven for about 30 min at 400 degrees.  You do not have to put it in the oven every time you use it but it should be buffed with oil each time. 

Please keep in mind that when cooking with cast iron, you will need to use an oven mitt when touching the handle because it will get hot as well.