This week has been intentionally quiet for me prompted by the chaotic news cycle.
I’ve been staying off social media for a couple of hours at the beginning and end of my day, returning to my meditation practice, getting back into the gym to feel physically strong, and walking outside in the sunshine whenever the weather allows.
Nothing fancy. Just a down regulation of violent images, 3 whole meals a day and movement as nervous system care.
One thing you may not know about me is that I spent 25 years in a marriage characterized by covert narcissistic abuse.
I left this relationship in 2017, and since then I’ve been in therapy becoming more empowered to protect and care for myself and healing from complex-PTSD and co-dependency.
Because of this history, I am fiercely protective of my brain and heart health.
After a lifetime of chronic stress from living with anger and verbal abuse, I know my early warning signs:
My sleep starts to deteriorate and I am tossing and turning in a hot sweat
I wake at 3am with a pounding heart and anxious ruminating thoughts
Daily brain fog creeps in and focus, creativity and motivation disappear
And I want to be very clear about something important.
These symptoms are labelled as being caused by declining hormones, BUT this is stress.
Midlife is a season where your body becomes far less tolerant of overload.
When stress rises and we don’t put boundaries in place, your hormones pay the price. Chronic stress is a hormone stealer, draining estrogen, progesterone and testosterone to build our stress hormone cortisol.
If you’re in your 40s or 50s and you keep pushing through without protecting your peace, the eventual outcome is often a full crash to zero. And then we’re left wondering why everything feels so hard.
Your symptoms are not your body failing you or your hormones waging war against you.
They are information; and a powerful call to action to put boundaries around your schedule, screens and sleep.
Food can be a powerful part of stress support too.
Balanced blood sugar helps reduce anxiety and calm your brain with a steady supply of glucose.
Fibre and healthy fats help you to feel satiated and protect your mood and brain by supporting your microbiome.
Iron and B-vitamin rich foods support mood, focus, and nervous system resilience.
That’s why deeply nourishing, grounding meals matter so much right now, like the Chicken, Apple & Lentil Casserole I’ve shared below. This is the kind of comfort food that tells your body: you are safe, you are supported, you can exhale.
Ingredients
4 boneless chicken breasts with skin on
3 tbsp extra virgin olive oil
25g/1oz organic butter
1 large onion, finely chopped
2 large carrots, sliced
2 celery stalks, trimmed and sliced
½ tsp finely chopped fresh thyme
175ml/6fl oz chicken broth
175ml/6fl oz apple juice
¼ cup red lentils
1 large or 2 smaller apples peeled, sliced
salt and freshly ground black pepper
Instructions
Preheat a deep, lidded pan or casserole for 2 minutes over a moderately high heat.
Add one tablespoon of oil when hot, add half the butter.
Place chicken breasts in the pan, skin-side down and fry for 2-3 minutes, or until the skin is nicely browned and golden
Turn the breasts over, turn the heat down and fry the other side for 1-2 minutes. Remove the chicken breasts to a plate, discard the fat in the pan and wipe it clean.
Return the pan to a moderate heat and add the remaining oil and butter.
Add the onion, carrot and celery, stir well, cover the pan and cook for five minutes, or until the vegetables are beginning to soften. Stir in the thyme.
Add chicken stock and apple juice, bring to boil and add apples and red lentils.
Turn heat down and return chicken to the pan, spooning vegetables and apple over top.
Replace lid and simmer for about 35-40 minutes.
Check the seasoning, adding extra salt or pepper to taste.