Recipe for Calm: Recent Episodes
Theresa Diulus
When the unexpected and unplanned happens, here's another way to look at it.
Recipe: Caramel Dip (5 ingredients and high protein)
A quick technique to use to help you reduce anxiety any time it comes up (except when driving!). 🎾 Recipe: High Protein Alfredo Sauce🍝
5 steps to take in busy seasons when there’s all the things to do! Recipe: Pancake 🥞 Montecristos
Listen to hear the benefits of creating art as shown in studies and some ideas if you need some. Recipe: Quick Almond Milk 🥛
Serving others can create more calm in our lives. 🫶🏻 Recipe: Black Bean 🫘 Soup - 2 ingredient!
In honor of Dr. Sarah Ballantyne’s upcoming book release Nutrivore, listen in to this excerpt discussing Vitamin C in relation to reducing stress from her top rated and highly informative interview on Ep. 18 that can be listened to in its entirety at https://open.spotify.com/episode/5go4I4FV5FkJHuiyklrac9?si=TwZhajSLSBCBOxiovGm1vg . Purchase your copy of Nutrivore today to receive over $100 of fantastic bonuses! Go to Nutrivore.com/book for purchase information and to claim your bonuses. Recipe: Cucumber 🥒 & Artichoke Salad
Next time your mind is going a mile a minute, try a brain 🧠 dump 📒. Recipe: Mexicorn 🌽 Salad
Being aware of how any people pleasing we might be doing might lead to overwhelm and steps to reduce it. Recipe: Peanut Dressing 🥗
Recipe suggestions for your Easter gathering from quick and easy recipes of past episodes. Recipe: Blueberries 🫐 and Cream 🥛 Oatmeal Bake 🥣
Using our hands makes a connection in our brains to our thoughts, emotions and movements influencing our levels of hormones and resulting levels of calm. Recipe: Sweet Almond Ricotta
Going outside allows our bodies to feel more calm with many benefits. Recipe: Tomato Spread Sauce 🍅
How having go-tos are helpful for allowing more calm in our lives in multiple areas. Recipe: Greek Veggie Sandwich🥒🍅🥪
How knowing the benefits of Situational Awareness can promote calm. Recipe: Pulled Pork 🍲
After action report concept applied as I look back to see how it applies to creating more calm and giving thanks to listeners and guests. 💕 Recipe: Turkey Pesto Provolone Sandwiches 🥪
How we label ourselves can create more or less overwhelm. We are human beings not doings. Recipe: Instant Pot Steel Cut Oats
Discussion of how applying the concept of repair can allow us to experience more calm. Recipe: Marineta Chicken 🍗
Bringing in the New Year with a favorite episode outlining 4 steps you can take to bring more calm into your life right now.
Bringing back a favorite episode fitting for the holiday time when you might be traveling.
A fresh take on goal setting allowing for more calm. Recipe: Three C’s (3 ingredient cookies)
Episode 7: Journal for Calm introduced the benefits and methods of journaling. This episode provides a recap and questions to guide your journaling time to allow more awareness to move toward calm. Recipe: Pantry Tortilla Soup 🌶️🥣
3 points how using planners 📒 can help us to create calm. Recipe: Orange 🍊 GloriousSimplified PlannersDay DesignerErin CondrenFull FocusBest Today GuidePowersheets
Wishing you a Happy Thanksgiving 🦃 (if you celebrate it). Please enjoy this listener favorite episode and thanks for tuning in to the Recipe for Calm podcast🎙️. Recipe: Pumpkin🧡Dip
How using compassion and curiosity can help us with calm in moments of distress such as burnt bread 🧄 🥖 😄. Recipe: 🍎 Apple Cranberry Pecan Salad 🥗
Holidays can find us with lots of opportunities to make decisions and that can lead to feelings of decision overload. I offer 5 steps to reduce those moments and point back to some older episodes that also help. https://open.spotify.com/playlist/3w5dhrBNmUQpKKpHAP4nyo?si=B_S-EnfhS02rkTlDE2oEnQ Recipe: Cranberry Orange 🍊 Spritzer
‘Twas the night before Thanksgiving and no room left in the fridge 😄. Some ideas for dinner the night before and morning of Thanksgiving. Thoughts to think on purpose. Recipe: Cranberry Orange Relish 🍊
Heading into the holidays with 3 steps to help create more calm handling gift lists. Recipe: Parmesan Pasta Soup 🥣 Mix (a gift 🎁 mix to make)
"Calm toolkit" of episodes for when you need calm NOW: Ep. 7: Journal for CalmEp. 12: Processing FeelingsEp. 16: Five SensesEp. 21: Sleep WellEp. 33: Reading for CalmEp. 37: Music for CalmAlso includes Breathing Exercise
Three benefits of using music for more calm. Accompanying calm playlist in Spotify: https://spotify.link/aZA0qB6VJDb Recipe: Pumpkin 🎃 Bread 🍞
From the Bible to Racetrack, Disney, farms and us, rest is important. Listen in to hear 3 main benefits and a challenge. Recipe: Chopped Cucumber 🥒 Caprese Salad 🥗
Suggested steps to take for when your mind starts to spiral into overthinking. Recipe: Fall Mini Charcuterie
Three steps to take for those moments when you’re ready to “throw in the towel!” Recipe: 🍗 Chicken Caesar Wraps
Five benefits of reading to promote more calm in your life. Mentioned in episode: https://modernmrsdarcy.com Recipe: Blueberry 🫐 Blender Muffins
Discussing a recent topic trend, glimmers, as it relates to calm. Link for more information about creator Deb Dana Recipe: Cole Slaw
Here are a few of my podcast recommendations broken down by categories that I think will bring you more calm: Food - Kitchen Prescription with Kelsey Nixon Finance - The Rachel Cruze Show Style - Style Masterclass with Judith Gaton Faith - The Next Right Thing with Emily P. Freeman Fun - Dinner's on Me with Jesse Tyler Ferguson Meditation - Radio Headspace & Sunday Scaries
Also mentioned: The Podcast with Knox & Jamie (first podcast I listened to) Recipe: Watermelon Feta Appetizer
To celebrate my 30th episode I’m sharing #10thingstotellyou (taken from Laura Tremaine). Whether you’ve been listening from the beginning, this is your first episode or are somewhere in between, thank you for listening. 🙏🏻 Cookie Dough Recipe Link Recipe: Edible Cookie Dough
References:
Salt, Fat, Acid, Heat
Love & Saffron
Episode 16-Five Senses
Episode 26-Consistency for Calm
Do we view situations/happenings on a daily basis as a mistake or a masterpiece? Can we turn one into the other? Discussion of Carol Dweck's Mindset work and Byron Katie's 4 questions. Recipe: Fruit Salad Water Carol Dweck Byron Katie
Three steps to Declutter for more calm to help reduce decision fatigue and simplify your life. Recipe: Tomato 🍅 Sandwich 🥪
How following the rule of 3 to host a simple taste test party can add some fun and create more calm for you. Recipe: Peach Pistachio Crostini
Listen in as I share three thoughts on how consistency might add more calm to your daily life. Recipe: Cookie 🍪 Dough Dip
Listen in as I discuss a couch, childhood game and presuming best intentions can help us with calm. Recipe: Black Beans & Feta
How can saying no be a yes and help us create more calm in our lives? Taking a cue from kids and their ability to be honest with saying no. Recipe: 2-ingredient Hot Fudge Sauce
This week we are joined by Christina Flach, Celebrity Makeup Artist, Creator and CEO of Pretty Girl Makeup, Philanthropist, On Air Beauty Expert, Mom of 5, and the list goes on! Listen in as we talk about what she does to add calm to her life including in specific moments. She shares her favorite go-to recipe that she enjoys daily. You are going to want to make it yourself to glow from the inside out just like Christina!
Learn more about Christina on her websites ChristinaFlach.com and PrettyGirlMakeup.com. Be sure to follow her and say "hi" on Instagram at ChristinaFlachMakeup and PrettyGirlMkup. Remember to use code PRETTYGIRL for a 25% discount on the organic, vegan, cruelty-free, women-owned, USA made lip gloss that will keep your lips hydrated and looking luscious!
For those interested, here is a link to Brene Brown's talk referencing Theodore Roosevelt's "In The Arena" - fast forward to the 7 minute mark and watch for approximately 2 minutes. If you prefer to read, there's a brief link from her book Daring Greatly regarding this here.
Recipe: Christina's Green Juice
Four Be’s for more calm on vacation. Recipe: My quick and easy inspiration of Breakfast Rolls based on Dishoom’s.
Listen for 3 ways to simplify your life and create more calm. Recipe: Instant Pot Hard Boiled Eggs
Dr. Sarah Ballantyne, PhD, founder of Nutrivore, is our guest this week sharing about foods we can eat to help reduce stress, as well as lifestyle choices she makes to do so. Go to Nutrivore.com to explore more and while you’re there, sign up for the Salad-a-Day challenge (it’s fun and free🙌🏻).Follow Dr. Sarah at https://www.instagram.com/drsarahballantyne for quick facts like what she told us about cuties🍊 and coffee☕️ (you have to listen to find out!).
Our guest this week is Mary Wall - the Midlife Confidence Coach for Women. Listen in to hear her stories as well as a helpful first step to feel less squeezed in your life. Follow Mary on Instagram at https://www.instagram.com/marywall_coaching/ and Facebook https://www.facebook.com/mary.wall.9047 Recipe: Chaffles
A tool to use in those moments when you need immediate help to calm down. Recipe: Wacky Cake
Eating is an activity I'm going to presume most of us do every day. The planning involved in that greatly varies and for some of us the thought of us can have our hearts start racing with sudden lists of all of the things we'd rather be doing instead. I'm sharing with you a funny story I had with meal prep as well as some ideas that should help convince you that 1) you're already meal prepping every day whether you think you are or not and 2) there's plenty of choices available (for free!) to make it work for you and your household's preferences.
Recipe: Zoodle Lasagna
Mentioned in this episode:30 Day GourmetBonus - link to a 30 Day Gourmet newsletter with my recipe contributions for Turkey Chili, Cornbread Muffins, and Texas Sheet Cake :)Family Freezer5 dollar dinnersCook Once Eat All WeekCook Once Dinner FixTheme Nights
A way to empower yourself through shame & blame without judgment. Recipe: Instant Pot Ground Beef (from frozen state)
How to feel any feeling/emotion is an important skill and gift we can use regularly to promote awareness and prevent overwhelm. Recipe: Buttered Pecans
This week’s podcast guest is Susanna Kamon, a brilliant scientist👩🏻🔬, skilled videographer 🎥, long time entrepreneur, and certified Life Coach. She also happens to be my business accountability partner and friend. She generously created a list of 10 Ideas for More Calm we discuss that are sure to help you reduce overwhelm in your life. For a download of the list, click here. Susanna works with people to help them build a life they love ranging from overcoming emotional eating to building a successful business. Follow her on Instagram at https://www.instagram.com/susannakamoncoaching/ and contact her through her website at https://susannakamoncoaching.com DM or email me which of these ideas you’re going to implement first in the comments. Thanks for listening.🙏🏻
How resisting, reacting, and avoiding relates to overwhelm and what to do instead. Recipe: German Pancakes
Guest Sarah Shiozawa - Advanced Certified Leadership Coach ☀️Coaching Leaders in Corporate, Business, and Politics🌐 https://www.sarahshiozawa.com📸 https://instagram.com/sarah.shiozawa Books mentioned:Burnout: the Secret to Unlocking the Stress Cycle by Emily Nagasaki and Amelia NagasakiEssentialism by Gregory McKeownRecipes: Theresa’s SliceNBake Sugar Cookies also can be seen on FedandFit
Sarah's recipes on my website: Meemaw’s Wheat Bread and Sugar Cookies
Grab your pen and paper and get those thoughts and feelings out of your head. Studies show that journaling can help focus, help retain information, and be meditative. Recipe: Quick & Easy London Fog
3 steps offered to reduce overwhelm. Promoting awareness with curiosity. Recipe: Broccoli Balsamic Salad
Guest Emily Wardrop of Drop the War Life Coaching 💜 Podcast🎙️Believe You Are a Good Mom 💊Support for Moms of kids with T1 Diabetes https://Dropthewar.com/T1D Recipe: Quick Homestyle Ramen
Embracing imperfect allows us to create feelings of calm by releasing the need to do everything perfectly. Recipe of week: Blender Pancakes
Intentional thoughts can help us feel more calm. PDF download of Thoughts for Calm available. Recipe: Pantry Pasta Fagiole
Changing the questions we ask ourselves creates different results. Three ingredient recipe involving one of my favorite calming ingredients . . . chocolate!
We all have stuff that we go through and sharing about it with others helps and knowing we aren’t the only ones. Definition of calm and overwhelm to start this podcast. Recipe for deep breathing for calm.