2 Stress-Busting Techniques
For a Better Life
GET BETTER SLEEP Scientists have found that lack of sleep can impair your ability to handle stress, as well as memory, alertness, and quality of life. Cytokines, proteins that fight infection and inflammation, are one of the things your body produces when you sleep. If you’re not sleeping, you may not produce as many cytokines, which could impact your body’s ability to fight off disease. These impairments may explain the correlation between insufficient sleep and higher rates of disease. When it comes to sleep, quality and quantity are important.
As Ashley and Chris shared on the cover, it’s Stress Awareness Month, a good reminder to manage the stressors in your life and find healthy outlets that diffuse stress. In that spirit, use these two techniques to equip yourself with stress-busting power.
INCORPORATE MINDFULNESS Practices like mindfulness and meditation can be powerful tools for calming the mind and learning to tune into what you are experiencing without it overwhelming you. Meditation is especially helpful for assisting the brain in coping better with stress. Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, looked at different
Sleep expert MatthewWalker suggests giving yourself a “nonnegotiable eight-hour sleep opportunity every night.” Begin by turning off electronics and winding down an hour before bedtime. You may consider using a meditation recording to help you fall asleep. And if it comes down to choosing between sleep and something else, choose a good night’s sleep. Implement one of these practices starting now and see the change it brings! If you make health a priority for both your mind and body, you’ll see the benefits across every area of your life.
areas of the brain and how they respond to meditation. She found a positive correlation between meditation and the way our brain is able to take on stress.
To get started with mindfulness or meditation practice, find a class or an online video for an easy, at-home routine that will help you get into the zone. Apps like Calm and Headspace are also helpful guides in starting a mindfulness practice.
The Bruce LAW TEAM
Beet, Goat Cheese, and Arugula Salad
ingredients
Inspired by FoodNetwork.com
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6 cups fresh arugula
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1/4 cup balsamic vinegar
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1/2 cup walnuts, toasted and chopped
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3 tbsp shallots, thinly sliced
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1/4 cup dried cranberries or cherries
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1 tbsp honey
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1/2 avocado, cubed
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1/3 cup extra-virgin olive oil
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2 oz crumbled goat cheese
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Salt and pepper to taste
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6 beets, peeled and quartered
Directions
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Place coated beets on baking sheet and roast them for 12 minutes. Set the beets aside and allow them to cool. In a large bowl, toss arugula, walnuts, and berries with the remaining vinaigrette. Season with salt and pepper. Top salad with beets, avocado, and goat cheese.
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Heat oven to 450 F and line a baking sheet with aluminum foil. In a medium bowl, combine vinegar, shallots, and honey. Gradually whisk olive oil into the mixture and season with salt and pepper. In a small bowl, toss the beets in dressing until they are coated.
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Top: Christopher and Ashley developing relationships at a conference
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Bottom: Attorneys Rosalie, Liana, Ashley, Sarina, and Christopher at a firm networking event
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