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4 Stress Busting Tips

Written by Annaliisa Kapp owner of Annaliisa’s Organic Kitchen

stress busting collage with writing

4 Stress Busting Tips Every Busy Person Ought to Know


I see so many people struggling with the same issues. Crazy schedules, trying to keep up with family life, and allow self care to completely slide off the to do list.

Somehow it has become the norm to suffer from stress and overwhelm and even chronic digestive issues, fatigue, depression, anxiety, and unnecessary weight gain are just part of life.

It seems to be continuing cycle of 12 hour work days, sleep issues, waking up tired and becoming more and more dependent on stimulants like caffeine and sugar to keep us going.

It’s an ongoing struggle that many of us face in our modern society. The pressure to stay at the top of our game, accomplish everything that is thrown on our already overflowing list of demands, and look good while doing it. Let’s face it. In order to be successful we need to stay focused and have all day energy to accomplish everything we need to do.

Now you might be in the mindset of ~ This is just temporary, it will pass, I will rest once I’m on vacation, and there isn’t much I can do right now anyway…

But here is the thing.. You can have it both ways. You can gain control over your health simply by adding some daily stress busting habits into your life that will actually help you perform better.

Over 90% of doctor’s visits are stress related. Stress doesn’t just take a toll on your body and hurt your relationships. Left untreated, stress will lead to digestive issues, depression, obesity, fatigue, and chronic inflammation that can lead to serious heart conditions and even cancer.

Here are 4 tips even the busiest professionals and parents can do to avoid chronic fatigue and create a stress free and balanced lifestyle.

1. Calm and Energize with Magnesium (natures chill pill)

It’s estimated that 70% of the population is deficient in magnesium. Some symptoms of deficiency include anxiety, PMS and menstrual cramps, poor digestion, and sleep disturbances/insomnia. The reason why we’re so deficient is because we don’t consume enough greens, which are one of the richest sources of magnesium available. The soil that is used to grow our food is also becoming more deficient in essential minerals like magnesium, which directly affects the nutrient value of our food supply. Processed foods are void of this vital mineral, which causes your body to use its own reserves. This cycle creates even more symptoms of deficiency and during times of stress your body actually uses and needs more magnesium to cope with stress. 

In a supplement form your best options are magnesium citrate, which works with your metabolic cycle (the citric acid cycle) and glycinate, which is more expensive, but better assimilated. Dosage ranges from 200mg-600mg depending on your individual state of health and current stress levels.

2. Adaptogen Support

Ashwaghandha is a botanical adaptogen that can mediate the body’s stress response. I love this botanical herb because it works on so many different levels. It has anti-oxidant properties to help combat free radical damage leading to accelerated aging, it helps to calm the overactive mind and increase clarity and focus, helps boost energy levels, and rejuvenates thyroid function. You can find Ashwaghandha at the health food store in a powdered form, which you can add to your smoothie or in a capsule form. Dosage is 125 to 250 mg/day depending on your health status and stress levels.

3. Potassium is Your Friend 

One of the key dietary recommendations to support the adrenal glands, which are involved in the stress response, is to ensure adequate potassium levels within the body. This can best be done by consuming foods rich in potassium (K) and avoiding foods high in refined sodium (Na). Most North Americans have a dietary K/Na ratio of less than 1:2. In contrast, most researchers recommend a dietary K/Na ratio higher than 5:1 for health. A natural diet rich in fruits and vegetables can produce a K/Na ratio higher than 50:1, since most fruits and vegetables have a K/Na ratio of more than 100:1. Need a quick fix because you are putting way too much pressure on your poor adrenal glands right now?  The highest levels of potassium can be found in beet greens (1308 mg per cup) and Swiss chard (960mg per cup). Here is a great recipe with beet greens and here is a guide how to make a healthy and balanced smoothie with Swiss chard that’s sure to please your taste buds! The minimum requirement for an adult is 4700mg/day, so ensure you get at least 6-7 servings of fruits and veggies daily, especially the green kind!

4. Breathe

If you do one thing for yourself, just breathe. You do still have time for that, don’t you? Use this incredible tool throughout your day when you are feeling stressed, anxious or swamped with your endless to do lists, and when you are ready to settle down for the night. If you also suffer from digestive issues, it could be related to stress because your digestion literally shuts off when you are stressed out! That means bloating, undigested food, constipation, and painful cramps. Simply taking 5-6 deep belly breaths will put your body back into the parasympathetic nervous system (also called rest and digest).

Here is how to practice deep breathing: Sit in a comfortable position, close your eyes, and place your hands on your abdomen. As you take a long breath in, count to 4, feeling your belly fill with air, pause, and release slowly through the nose. Repeat at least 5 times.

Now you are calm, focused and ready to take on your life!!

Annaliisa Kapp is a Registered Holistic Nutritionist and natural food chef in beautiful White Rock, BC. She helps her clients by creating nutrition and lifestyle plans that suite their busy life so they can feel more energized, focused and in control of their health. Book a complimentary discovery session with her today and check out her nutrition services here.


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