When we first moved to Frisco, Texas from Snoqualmie, Washington, our kids were 1 ½ and 3 ½. We had a teeny tiny little backyard in our first house with not even one tree or shrub, no outdoor grill, pretty much nothing but a slab of concrete and a few chairs. But Rob and I would sit outside in the ridiculously hot summer evenings just watching our kids run around in circles. Because we could. It was our summer to “thaw” and enjoy being outside with no jackets, no goose bumps, no chance of rain. I don’t think we complained about the heat once that summer because we were so happy to have the sunshine. Now we did make a pretty big trade off for that sunshine; we lost the mountains and water and evergreen trees and crisp clean air of the Northwest. Texas is home now and I love it, but I hop on a plane and travel to a beautiful part of the world any chance I get.
Moving into our second home here, we now have a pool and an outdoor grill, so we spend many summer nights outside together as a family. This routine provides such a good way to wind down and relax at the end of the day. As my kids get older and their sports and social lives expand, we have fewer and fewer nights when all four of us are at home together, so we have to make more of an effort to plan family time.
Typically, our nights at home are the most relaxing time of my week. This weekend, however, I had a hard time winding down. It occurred to me that it’s because school has now started and with school comes a higher level of stress. Gone are the lazy days of summer and back are the worries of being a middle school parent…homework, grades, social circles, social media, sports team tryouts, service opportunities, a faster pace of life…it’s all resuming, and I could feel my body revving up in response.
I make it a priority to take good care of my body with food and exercise, so I can live my life feeling good, but what about stress? Am I making it a priority to keep it in check? Stress can sabotage all of my good intentions and efforts to keep my body healthy. In particular, there’s this important little hormone called cortisol – our fight or flight hormone – that can get stuck in the permanent “on” or high state. While cortisol at a normal level helps us meet the challenges of every day, too much of a good things isn’t so good. High cortisol levels trigger our bodies to always be in a state of emergency. Our bodies then do anything and everything to turn on the life saving strategies, going into survival mode. Adrenal levels are elevated, metabolism slows and we store extra weight around the middle, sleep is difficult to come by, and we feel stressed out and anxious all of the time.
A few cortisol lowering tips I will be incorporating into my life as school is back in full swing and I feel my stress level rising…
- Pray, pray, pray, pray, pray, pray. No peace is like the Lord’s. I am on my knees daily asking for it.
- Write down everything that is on your mind in your journal. In your head, picture placing each of those worries on a tray and handing them over to God. Then let it go and trust. Someone in college gave me that tip, and I’ve been doing it ever since.
- Take time out to breathe. Slow and deep breathing works wonders to reduce anxiety and stress in the body. I breathe in for a count of 7, hold for a count of 4, and breathe out for a count of 8 and repeat it several times.
- Spend time with people you love and those who make you laugh. For me, this is my family. They are my favorite people in the world.
- Watch your caffeine intake as it stimulates your adrenal glands as well.
- Drink water. Lots of it. Pure, clean water. Even slight dehydration is stressful on your body.
- Watch your sugar intake and focus on those low glycemic foods to keep your blood sugar stable. High blood sugar is super stressful on your body.
- Increase your omega 3 fatty acids (fish, walnuts, flax seeds, etc.), as they lower cortisol levels and reduce inflammation in your body.
- Give yourself permission to take a time out, and do something that relaxes you. I like to read, listen to music, or take a hot bath.
Another reason our family nights spent in our backyard help me relax is that my husband does the cooking. He’s come a long way with his grilling skills – we’ve traded those hockey puck hard burgers for fall-apart-in-your mouth grilled salmon. His latest favorite to make is these jerk chicken and mango skewers. Jerk is a spice rub or marinade from Jamaica that actually originated in Africa and is known for being spicy hot with a little bit of sweetness.
To make the skewers, Rob started with one pound of pasture raised chicken breasts.
He cut them into cubes the right size to thread on a skewer.
To make the jerk chicken marinade, he chopped a purple onion and minced two cloves of garlic. In a medium sized bowl, he combined the onion and garlic along with the juice of 4 limes, tamari, maple syrup, olive oil, and lots of spices: sea salt, black pepper, cayenne, chili powder, allspice, thyme, nutmeg, and cinnamon. Freshly grated nutmeg is the best.
He submerged the chicken cubes in the jerk sauce and marinated them in the refrigerator for at least two hours.
We cut chunks of mango, red bell pepper, and purple onion to add to the skewers. He alternated threading the mango, red bell pepper, onion, and marinated chicken cubes onto eight skewers.
He grilled them for about 6 minutes, flipped them over, and grilled them for 6 minutes more.
For a side, one idea is to “rice” a head of cauliflower in a food processor. Heat the remaining jerk sauce in a medium sauce pan and let it simmer for a few minutes. Then add the “riced” cauliflower to the sauce pan and cook for a few minutes more. Serve the skewers with the cauliflower “rice”.
- 1 pound pasture raised chicken breasts
- 3 mangos
- 1 red bell pepper
- 1 purple onion
- ½ purple onion, diced
- 2 cloves garlic, minced
- ½ - 1 teaspoon cayenne, to taste
- 1 teaspoon chili powder
- juice of 4 limes
- 1 tablespoon tamari
- 2 tablespoons olive oil
- 1 tablespoon maple syrup
- ¾ teaspoon sea salt
- 1 teaspoon black pepper
- ½ tablespoon thyme
- 1 teaspoon allspice
- ¼ teaspoon cinnamon
- ¼ teaspoon nutmeg (freshly grated is best)
- Cut chicken breasts into cubes and set aside.
- In a medium bowl, combine diced onion, minced garlic, and the remaining ingredients to make a jerk marinade.
- Marinate the chicken breast cubes in the jerk marinade in the refrigerator for at least 2 hours.
- Cut mango, red bell pepper, and purple onion into chunks.
- Alternate threading the mango, red bell pepper, purple onion, and chicken cubes onto 8 skewers.
- Grill over medium heat for 6 minutes. Flip, and grill for 6 minutes more.