Most of this comes from the Midwest Center's program, as far as I remember.
You can learn more about it here http://www.stresscenter.com/
-------------------------------------------------------------------------------------------------------------------
Cut down on Sugar, Caffeine, (also salt and fat) these things affect anxiety and depression
Start a regular exercise program.
Begin any changes slowly and sensibly.
Monitor self-talk, food, drink and exercise. Drink enough water- 8 eight ounce glasses a day. Water is a cleansing agent. Helps control appetite also.
Care enough about yourself to change things that are not helping you to recover. You are responsible for things have control over-diet and daily habits. Healthy habits definitely make a difference.
We are overachievers- all or nothing is how we operate. Add movement and exercise to your everyday routine
Don’t miss opportunity to speak and think positively about your progress. I am doing something positive for myself. I am a great problem solver. I deserve to be treated well. I am filled with self-respect.
Find empowering statements. Positive dialog while exercising will be a distraction if you have some fears about exercising.
Stress and anxiety can be aggravated by not only what you eat, but by the way you eat. SLOW DOWN: sit down, eat-smaller bites/chew longer, talk, enjoy it, think, (walk, drive, etc. slower) If find you are slow (depressed) speed up actions.
Way we eat is a habit. Taste is cultivated. Give changes 4 to 6 weeks.
Eating well and regularly is important part of healing for you.
The first step to change is always observation and then you can outline ways for change.
Determine how your body reacts to sugar. Since we already have an abundance of adrenaline in the system we are more sensitive to stimulants of any kind.
Eliminate anything that lists sugar among its top three ingredients or that has sugar as more than half of it’s carbohydrates.
Combination of relaxation, exercise, and a good diet will help get your body in a more balanced state, which will help with your healing.
As a rule Hunger, serves as an indicator, it lets you know when you need nourishment.
There might also be hormonal changes that effect women and they will want to treat their body differently during certain times of the month.
Dr. Fisher: Diet single most common cause of poor health. Area we have control over.
You’ll never know how it feels to feel good until you feel good.
Website for foods for anxiety and panic: http://www.wholehealthmd.com/hk/remedies/disp/1,1459,430,00.html
Stimulants activate stress hormones
Important to relax and spend time alone.
What you eat affects the way you feel emotionally and physically.
Certain types of heavy foods will make you feel tired, drained, and non-energetic. Sugar/Caffeine strong stimulants.
Do something you enjoy to get exercise and start out slowly.
Any amount of exercise will benefit someone who is full of anxious energy. It also acts as a prevention to help you from getting anxious. If you want to get rid of anxiety, depression and gain self-control, you need a complete course of action. No positive dialogue will help if you have filled yourself full of sugar and caffeine.
Many foods contain substances that will trigger a stress response in your body. Release hormones that increase heart rate, blood pressure, and oxygen demands. Caffeine most common one.
250 mg of Caffeine per day is considered excessive but some people are extremely affected by a smaller amount. (Coffee, tea, cola, chocolate) Possible effects on system: anxiety, nervousness, irritability, diarrhea, irregular heartbeats, inability to concentrate, and upset stomach.
White sugar/Flour deplete important various B vits from your system, cause same above symptoms.
Salt causes fluid retention, increase nervous tension and high blood pressure levels.
Caffeine and alcohol may work against antidepressants
Preferable to meet your nutritionally dependent emotional needs by eating the proper food as opposed to taking supplements Vitamins, etc. and what help with:
Vit B-6: emotional stress, fatigue, nervousness, irritability, depression, premenstrual tension and insomnia
Vit B-12: Alcoholism, smoking, fatigue, depression, nervousness, forgetfulness and insomnia(Beef, tuna)
Vit C: emotional stress, physically active, allergies, alcoholism, recovering from illness, heavy coffee drinker and smoker. (orange juice, papaya, grapefruit, broccoli)
Iron: Fatigue (Spinach, roast beef, raisins, nuts, oysters)
Calcium: Grouchy disposition, tension, cramping in calves, depression, anxiety(Low-fat cheese, yogurt, sardines, almonds, white beans, cottage cheese)
Magnesium: Anxiety, insomnia, depression, nervousness (Soybeans, almonds, tofu, seafood, whole grains, bran)
Niacin (beef, white meat chicken, peanuts), Folic Acid (orange juice, beef), Riboflavin
Reduce high fat red meats (sausage and hotdogs)
Cut back fatty foods (harder to digest) Ice cream, pastries, and cheese.
Fish and poultry/ broil instead of fry. Check with doctor Omega-3 supplement maybe beneficial
Sweets, white sugar (Soda, candy, and cookies) can cause nervous, anxious feelings and can act as a depressant and shortly after consuming, can make you feel quite tired and rundown.
Add more peas and beans (protein and fiber). Raw, unprocessed bran slowly in to diet
Develop tolerance and appreciation of mild hunger. Eat more fruits and veggies (raw). Eat breakfast and more regular meals (3 a day at least) helps keep blood sugar balanced. Fruit juice instead of soda keeps energy level up and help maintain normal blood sugar lev
Take in a good amount of Calcium daily. May have soothing, calming effect on nervous system.
Evening meal light will help sleep better. Flax seed, banana, chamelle herbal tea help with sleep too.
Foods that uplift: Protein: Fish, peanut butter, Dairy (low-fat), peas, beans, soy milk and tofu, Lean meats
Foods that calm: Carbohydrates: Whole grains, corn, pasta
Low fat, high protein Breakfasts make you feel energetic
Pre-menstrual SyndromeIncrease intake of magnesium by eating veggies, seafood, nuts,, cereals (no sugar), grains and low-fat dairy products.
B-6 take only 10 days prior to menstrual cycle, no more than 100 mg a day. Once period begins, discontinue.
Avoid salt, caffeine, sugar, chocolate and alcohol.
How do you like to exercise? When? With or without people?
Swimming, Biking, walking, running, Jump ropeGood because allow body to expend enough energy to reach and sustain your hearts target zone without strain. (maintain 20 minutes) Exercise before you eat and you will eat less.
Orange juice or any juice concentrate contains more sugar.
Protein is most important part of our diet when it comes to maintaining good blood sugar levels. Very important when it comes to PMS and Anxiety. Important at bearkfast for many people.
The first step to any change is acknowledging the truth. You don’t have to do everything the hard way. Be compassionate but firm. You are responsible for the things in your life that you have control over. Success can only come one choice at a time. It begins with a decision.
What are you using to get through the ups and downs of life as a self-medicating tool? What addiction (substance, thing)? Temporary fix, with a rebound effect, where need more of it to soothe guilt, depression, shame and anxiety because recognize the inappropriate behavior have? What doing to try to avoid pain in place of dealing with the issues? This is not healthy.
Papaya juice: soothe nausea
Deep breathing is relaxing!
When we are respectful of ourselves, our esteem/respect for self rises. (In acting we become).
When depression is strong, we often feel alone. Repression leads to depression. Not wanting to feel and deal with life’s challenges is unhealthy. Illuminate and Eliminate!
Walking: being in the moment and enjoying what is around me.
Taking care of everything but me? We are sensitive physically and mentally, emotionally.
If we want to feel our ultimate best we should try to minimize and preferably eliminate stimulants and exercise every day.
Water soluble replaced every day: Vit. C and B complexFat soluble last longer: vit A, E, D and K
Boost Thyroid Function With Complex Carbs
An underactive thyroid can cause a dragging feeling. To help maintain healthy thyroid function and keep your metabolic rate set high, eat high-grade complex carbohydrates, such as amaranth, quinoa, muesli and whole-grain pasta.
related links:
www.wholehealthmd.com
http://www.doctoroz.com/videos/stress-busting-foods
Ways to reduce cortisol levels:http://www.doctoroz.com/videos/dr-ozs-weight-loss-hot-list
http://www.sharecare.com/.../how-does-shaking-my-body...
http://www.sharecare.com/question/can-laugh-off-belly-fat
http://www.sharecare.com/.../blood-sugar-changes-affect...
http://www.doctoroz.com/videos/simple-ways-get-healthy-pt-1
http://www.doctoroz.com/videos/supplements-fight-stress
http://www.doctoroz.com/.../dr-jen-ashton-rx-foods-fight...
You can learn more about it here http://www.stresscenter.com/
-------------------------------------------------------------------------------------------------------------------
Cut down on Sugar, Caffeine, (also salt and fat) these things affect anxiety and depression
Start a regular exercise program.
Begin any changes slowly and sensibly.
Monitor self-talk, food, drink and exercise. Drink enough water- 8 eight ounce glasses a day. Water is a cleansing agent. Helps control appetite also.
Care enough about yourself to change things that are not helping you to recover. You are responsible for things have control over-diet and daily habits. Healthy habits definitely make a difference.
We are overachievers- all or nothing is how we operate. Add movement and exercise to your everyday routine
Don’t miss opportunity to speak and think positively about your progress. I am doing something positive for myself. I am a great problem solver. I deserve to be treated well. I am filled with self-respect.
Find empowering statements. Positive dialog while exercising will be a distraction if you have some fears about exercising.
Stress and anxiety can be aggravated by not only what you eat, but by the way you eat. SLOW DOWN: sit down, eat-smaller bites/chew longer, talk, enjoy it, think, (walk, drive, etc. slower) If find you are slow (depressed) speed up actions.
Way we eat is a habit. Taste is cultivated. Give changes 4 to 6 weeks.
Eating well and regularly is important part of healing for you.
The first step to change is always observation and then you can outline ways for change.
Determine how your body reacts to sugar. Since we already have an abundance of adrenaline in the system we are more sensitive to stimulants of any kind.
Eliminate anything that lists sugar among its top three ingredients or that has sugar as more than half of it’s carbohydrates.
Combination of relaxation, exercise, and a good diet will help get your body in a more balanced state, which will help with your healing.
As a rule Hunger, serves as an indicator, it lets you know when you need nourishment.
There might also be hormonal changes that effect women and they will want to treat their body differently during certain times of the month.
Dr. Fisher: Diet single most common cause of poor health. Area we have control over.
You’ll never know how it feels to feel good until you feel good.
Website for foods for anxiety and panic: http://www.wholehealthmd.com/hk/remedies/disp/1,1459,430,00.html
Stimulants activate stress hormones
Important to relax and spend time alone.
What you eat affects the way you feel emotionally and physically.
Certain types of heavy foods will make you feel tired, drained, and non-energetic. Sugar/Caffeine strong stimulants.
Do something you enjoy to get exercise and start out slowly.
Any amount of exercise will benefit someone who is full of anxious energy. It also acts as a prevention to help you from getting anxious. If you want to get rid of anxiety, depression and gain self-control, you need a complete course of action. No positive dialogue will help if you have filled yourself full of sugar and caffeine.
Many foods contain substances that will trigger a stress response in your body. Release hormones that increase heart rate, blood pressure, and oxygen demands. Caffeine most common one.
250 mg of Caffeine per day is considered excessive but some people are extremely affected by a smaller amount. (Coffee, tea, cola, chocolate) Possible effects on system: anxiety, nervousness, irritability, diarrhea, irregular heartbeats, inability to concentrate, and upset stomach.
White sugar/Flour deplete important various B vits from your system, cause same above symptoms.
Salt causes fluid retention, increase nervous tension and high blood pressure levels.
Caffeine and alcohol may work against antidepressants
Preferable to meet your nutritionally dependent emotional needs by eating the proper food as opposed to taking supplements Vitamins, etc. and what help with:
Vit B-6: emotional stress, fatigue, nervousness, irritability, depression, premenstrual tension and insomnia
Vit B-12: Alcoholism, smoking, fatigue, depression, nervousness, forgetfulness and insomnia(Beef, tuna)
Vit C: emotional stress, physically active, allergies, alcoholism, recovering from illness, heavy coffee drinker and smoker. (orange juice, papaya, grapefruit, broccoli)
Iron: Fatigue (Spinach, roast beef, raisins, nuts, oysters)
Calcium: Grouchy disposition, tension, cramping in calves, depression, anxiety(Low-fat cheese, yogurt, sardines, almonds, white beans, cottage cheese)
Magnesium: Anxiety, insomnia, depression, nervousness (Soybeans, almonds, tofu, seafood, whole grains, bran)
Niacin (beef, white meat chicken, peanuts), Folic Acid (orange juice, beef), Riboflavin
Reduce high fat red meats (sausage and hotdogs)
Cut back fatty foods (harder to digest) Ice cream, pastries, and cheese.
Fish and poultry/ broil instead of fry. Check with doctor Omega-3 supplement maybe beneficial
Sweets, white sugar (Soda, candy, and cookies) can cause nervous, anxious feelings and can act as a depressant and shortly after consuming, can make you feel quite tired and rundown.
Add more peas and beans (protein and fiber). Raw, unprocessed bran slowly in to diet
Develop tolerance and appreciation of mild hunger. Eat more fruits and veggies (raw). Eat breakfast and more regular meals (3 a day at least) helps keep blood sugar balanced. Fruit juice instead of soda keeps energy level up and help maintain normal blood sugar lev
Take in a good amount of Calcium daily. May have soothing, calming effect on nervous system.
Evening meal light will help sleep better. Flax seed, banana, chamelle herbal tea help with sleep too.
Foods that uplift: Protein: Fish, peanut butter, Dairy (low-fat), peas, beans, soy milk and tofu, Lean meats
Foods that calm: Carbohydrates: Whole grains, corn, pasta
Low fat, high protein Breakfasts make you feel energetic
Pre-menstrual SyndromeIncrease intake of magnesium by eating veggies, seafood, nuts,, cereals (no sugar), grains and low-fat dairy products.
B-6 take only 10 days prior to menstrual cycle, no more than 100 mg a day. Once period begins, discontinue.
Avoid salt, caffeine, sugar, chocolate and alcohol.
How do you like to exercise? When? With or without people?
Swimming, Biking, walking, running, Jump ropeGood because allow body to expend enough energy to reach and sustain your hearts target zone without strain. (maintain 20 minutes) Exercise before you eat and you will eat less.
Orange juice or any juice concentrate contains more sugar.
Protein is most important part of our diet when it comes to maintaining good blood sugar levels. Very important when it comes to PMS and Anxiety. Important at bearkfast for many people.
The first step to any change is acknowledging the truth. You don’t have to do everything the hard way. Be compassionate but firm. You are responsible for the things in your life that you have control over. Success can only come one choice at a time. It begins with a decision.
What are you using to get through the ups and downs of life as a self-medicating tool? What addiction (substance, thing)? Temporary fix, with a rebound effect, where need more of it to soothe guilt, depression, shame and anxiety because recognize the inappropriate behavior have? What doing to try to avoid pain in place of dealing with the issues? This is not healthy.
Papaya juice: soothe nausea
Deep breathing is relaxing!
When we are respectful of ourselves, our esteem/respect for self rises. (In acting we become).
When depression is strong, we often feel alone. Repression leads to depression. Not wanting to feel and deal with life’s challenges is unhealthy. Illuminate and Eliminate!
Walking: being in the moment and enjoying what is around me.
Taking care of everything but me? We are sensitive physically and mentally, emotionally.
If we want to feel our ultimate best we should try to minimize and preferably eliminate stimulants and exercise every day.
Water soluble replaced every day: Vit. C and B complexFat soluble last longer: vit A, E, D and K
Boost Thyroid Function With Complex Carbs
An underactive thyroid can cause a dragging feeling. To help maintain healthy thyroid function and keep your metabolic rate set high, eat high-grade complex carbohydrates, such as amaranth, quinoa, muesli and whole-grain pasta.
related links:
www.wholehealthmd.com
http://www.doctoroz.com/videos/stress-busting-foods
Ways to reduce cortisol levels:http://www.doctoroz.com/videos/dr-ozs-weight-loss-hot-list
http://www.sharecare.com/.../how-does-shaking-my-body...
http://www.sharecare.com/question/can-laugh-off-belly-fat
http://www.sharecare.com/.../blood-sugar-changes-affect...
http://www.doctoroz.com/videos/simple-ways-get-healthy-pt-1
http://www.doctoroz.com/videos/supplements-fight-stress
http://www.doctoroz.com/.../dr-jen-ashton-rx-foods-fight...
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