I have been away from blogging for a long time – in fact, I’ve never really gotten into any type of flow with blogging but I am intending to do better with this.  So, I’ve decided that when I notice a theme coming up in my sessions with clients, I am going to write about it.  To launch my efforts, today I have been reflecting on Generosity of Spirit.

What I mean but this, is allowing ourselves to give our ourselves completely, with no attachments, with no expectations.  I believe this is our true nature and our divine selves receive so much when we do this and just simply, are this way.  When we are in a state of Generosity of Spirit, we are not rushed for time, we do not calculate the costs and benefits, we do not forecast the outcomes.  We just know that “being” this way is in our best interest and for the benefit of the greater good.

Today, I took a moment to call a friend who had a baby just a few weeks ago.  He was born pre-maturely and just got to come home from the NICU this week.  As I was leaving her a message, I was moved to tears thinking about how I witnessed her being with her tiny little son last week while visiting them.  This is her first child, but she is just inherently a good mother.  I decided to share this with her today – my observation of how beautiful she is when she cradles her son in her arms and the care she offers to him in her soft words and gentle touches.  This is generosity of spirit.  And he returns this grace and beauty without a second thought…

In a session with a client today, we were talking about acceptance of others, in spite of their thoughts and words and deeds.  We reflected together on generosity of spirit and how selfless it is, but how it also doesn’t in any way compromise one’s level of well-being.  In fact, it fosters it.  When we can be generous with our love and move through experiences with grace, without judgement, in true acceptance of the other, almost without a care or concern, we are in this state of being – generousity of spirit.  Love just flows through us and we naturally share it.

We can offer this to ourselves as well.  At first, when we are looking to quiet the inner critic, we use self talk to be more positive and loving towards our selves, deliberately.  After a while of practicing, we no longer need to be so deliberate.  We just automatically offer ourselves loving kindness, acceptance and generosity of spirit.

So today, how were you generous with your spirit and love?  In what ways do you wish you could’ve been different? Based on this reflection, what intention will you set for spirit tomorrow.

In love & generousity,

Darla

At what point does a behavior become compulsive? Does it have to do with how many times you do the behavior? Yes.  A compulsion is defined as a strong, usually irresistible impulse to perform an act, especially one that is irrational or contrary to one’s will.   But more importantly, I tell my clients that “It’s not what you do, but why you do it”, that really matters.  Take food as an example.  Everyone has to eat to fuel their bodies, right?  But when food becomes the escape from stress, the comfort after an emotional upset, or the reward for doing something you really needed to do anyway, you might have a bit of an issue to tend to.

Compulsions come in many forms with alcoholism and drug addiction being the one’s that most people think of.  However, there are many others that can be equally as destructive.  Compulsive Eating, Exercise, Shopping, Gambling, Sex, Online Pornography are others that have equally as devasting consequences to the individual’s physical, emotional and mental health, not to mention to tax these behaviors place on marraiges,  families and bank accounts.   What I can say for sure is that no single client I’ve worked with over the years ever meant to get so overly involved in the behavior that is destroying their lives.  Yet, despite the negative results, and the hours and dollars they’ve spent on Treatment, self help books, yoga, meditation and mindfulness training. they just can’t seem to get a handle on it.  That’s because, all compulsions have one common denominator that often doesn’t get addressed in treatment– The Brain.

Sure medication gets at the brain, but it does so on the membrane level, meaning that so long as the medication is taken, the individual will do better.  But this means the person is dependent on medication.  How about getting at the brain on a networking level — on the level of communication within and between braincells.  Neurofeedback does this, producing lost lasting, often permanent results, because it is actually changing the structure and function of the brain cells.

The Brain has many responsibilities in keeping the vehicle of the human body alive and well.  Its Executive Functions, the higher level of brain function needed for problem solving, memory, logic & reason, and emotional regulation are imperative to good decision making, impulse control, and stability in thoughts & emotions, hence impacting how we act.  The part of the brain that does all these things is the PreFrontal Cortex – located at the top, front of the brain.

The PreFrontal Cortex is the area that is typically offline in individuals who have compulsive tendencies.  What this means is that there is disregulation in the way the brain sends messages.  This is the same part of the brain that is offline in individuals who experience Attention Deficit, focus & concentration issues, problems with planning & organizing, obsessive worry or negative thoughts, poor short term memory, or a stuck focus on pain (physical or emotional).  Achieving stabilization to this part of the brain is imperative in helping individuals shift their compulsive behavior patterns permanently.

For more information about Neurotherapy and how this might assist you or someone you love, click on my webpage for Neurotherapy, visit the EEG Institute’s website, or contact me via e-mail or phone.

Caution Box:  When Amino Acids Should NOT Be Taken

Important:  Consult with your physician before taking any supplements, especially if you are taking any other prescribed medications.

Contraindications to amino acids and other supplements:

If you have serious physical illness including high blood pressure, lupus, migraine headaches, liver impairment, sever kidney damage, an inborn error in amino acid metabolism, an overactive thyroid, or ulcers; if you are pregnant, nursing, taking methadone, or any medications, especially antidepressants or MAO inhibitors, or if you have been diagnosed with Bi-Polar Disorder or Schizophrenia.

If you are taking a selective serotonin reuptake inhibitor such as Prozac (or any other mood-altering medication), you should consult your doctor before taking 5-HTP, L-trytophan, Saint John’s Wart, or SAM-e.

If you are taking an MAO inhibitor (including phentermine) for depression, you should ask your doctor before taking 5-HTP, L-tryptophan, L-tyrosine, D-phenylalanine or L-phenylalanine.

If you have Bi-Polar Disorder do not use L-glutamine, L-tyrosine, SAM-e or Saint-John’s Wart, high doses of fish or flax oil, or chromium without consulting with your psychiatrist of pharmacologist.  All can trigger mania so watch your reactions carefully.

If you have Hashimoto’s thyroiditis, you might have an adverse (jittery, headachy) reaction to L-tyrosine, L-phenylalanine, or DL-phenylalanine.  If so, stop or reduce amino acids.

If you have active hyperthyroidism, you should not use L-tyrosine, L-phenylalanine or DL- phenylalanine without medical advice.

If you have PKU, do not use L-phenylalanine, or DL-phenylalanine.

If you get migraine headaches, they may be triggered by L-tyrosine, L-phenylalanine, or DL-phenylalanine.

If you have melanoma, do not use L-tyrosine, or D- or L-phenylalanine.

If you have low blood pressure, avoid GABA, taurine, or niacin, or use cautiously at low doses.

If you have high blood pressure, ask your doctor about using low or moderate (500-1000mg) L-tyrosine, L-phenylalanine, or DL-phenylalanine.  These can sometimes raise blood pressure.  Also avoid Licorice.

This information is adapted from The Mood Cure (2002) by Julia Ross, MA. and is not intended to replace medical advise.  Always consult with your physician before starting any exercise or nutritional program.

Made available by Darla A. Meulemans, MA, CADC III. (503) 757-9557

Are you too sensitive to life’s pain?

If your endorphin levels are low, you’re one of many people who were born low in the joy department or have run low after expending too many of your endorphins coping with too much of life’s pain.  Some people have learned to hide this well by having a protective veneer of toughness or joviality.  Others avoid emotional intimacy or confrontation and comfort themselves with chocolate or other foods, alcohol, painkilling drugs or other compulsive behaviors (shopping, sex, etc.)  is also released which allows us to conquer and withstand adversity.

What happens when you don’t have enough endorphins?

For most people, thinking about something they love and tuning in to how they feel can stimulate enjoyment, contentment, and euphoria.  A massage, certain pleasant fragrances, or soaking up some sunshine, can also do it.  However, if you don’t have enough endorphins to boost in the first place, you will find it hard to locate enough natural enjoyment or comfort in your life and even major treats will give you only brief or dim pleasure.

How did You become Endorphin Deficient?

• Genetics:  Some people are born with low levels of endorphins which makes them more vulnerable to emotional injury. Did people call you a “crybaby” or say your were “just too darned sensitive” even as a child or teenager?  Then you may have been deficient from the get go.
• Too Much Stress:  Every time you get upset, injured, sick, scared, or even excited, you wear down your endorphin levels. Whether your in labor and pushing past the strain or pushing to finish your workout or long distance run, you’re subtracting from your painkilling resources.
• Too Much Pain:  Emotional and physical pain, as well as abuse and neglect can zap your endorphin supply.  Even keeping up the denial or avoidance of the painful memories expends a constant amount of endorphins until people resort to sugar, alcohol or drugs to help them deal with the trauma.
• Gender:  Adult men have higher endorphin levels than woman unless the woman is doing regular vigorous exercise. Endorphin levels should peak for women during ovulation but if you have PMS, your levels likely don’t rise and are probably low throughout your cycle.  Estrogen rules the release of endorphins (and serotonin) so levels are usually low for women in menopause.
• Not enough Exercise:  If you have a stagnant lifestyle, your levels are likely lower.  Moderate exercise can help stimulate endorphin production.

Endorphin Boosting Strategies

1. Eat at least 20grams (4-6oz) of high protein foods (fish, eggs, cottage cheese, chicken) three times a day;
2. Eat enough vitamin and mineral rich vegetables and take a whole food supplement like Juice Plus or NanoGreens;
3. Reduce sugar, flour, coffee, and dairy consumption as these foods often become addictive as they rigger the production of false endorphins called “exorphins”;
4. Amino Acid Therapy using supplements – see below;
5. Get enough exercise, sunlight (with UV protection), music, romance, and nature.  Note:  If you’ve exercised long enough to get an endorphin “high” than you’ve gone too long because this high doesn’t kick in until after you’ve hit the wall of exertion;
6. Avoid compulsive behaviors like over-exercising, shopping, sex, over-eating, gambling or drug and alcohol use because although you feel the rush initially, it quickly wears off and you will need to “up the anty” to feel the benefits, which can have catastrophic consequences otherwise;
7. Try guided imagery, Neurotherapy, or positive healing experiences along with aroma therapy, massage, or acupuncture to help release endorphins;
8. Consider supplements like B vitamins, tryptophan, the twin formula of DLPA which is the D and L form of phenylalanine, also found in The Comfort Zone from www.moodcure.com.  If you tend to be hyperenergetic, get headaches, or have trouble shutting off at night, you might try just D-phenylalanine.  These aminos help reduce the pain of arthritis, migraines, and cancer.   Vitamin D plus calcium can stop the pain of osteoporosis, PMS and bone cancer.  Vitamin C boosts endorphins and helps eliminate painful withdrawal from opiates.  Omega-3 fats, along with vitamins D & E and zinc, block inflammatory pain directly and promote endorphin production.  Information on these supplements can be found at www.brainplace.com or www.moodcure.com.  It is recommended that you consult with your physician before taking any supplements, especially if you are taking any other prescribed medications.

This information is adapted from The Mood Cure (2002) by Julia Ross, MA. and is not intended to replace medical advise.  Always consult with your physician before starting any exercise or nutritional program.  See Contraindications before taking any Amino Acid Supplement.

Made available by Darla A. Meulemans, MA, CADC III. (503) 757-9557

Are you all stressed out?

Stress isn’t necessarily a bad thing, but when it is chronic and relentless, it can leave us too depleted to enjoy life or even to function normally.  Stressors trigger a cascade of powerful biochemical events which begins with our adrenal glands which produce 30 to 60 different hormones at different times.  Adrenaline and Cortisol are immediately produced when you are under stress.  The Adrenaline surge prepares you for “fight or flight” and infuses you with strength and stamina.  Cortisol is also released which allows us to conquer and withstand adversity.

What happens when your stress coping hormones run out?

A prolonged stress response pumps adrenaline and cortisol levels too high, too often and keeps you feeling wired and strained.  This over-amped emotional state can lead to significant physical problems including heart disease, obesity, a compromised immune system, and Alzheimer’s.  When your Adrenals are overloaded, you no longer have the wherewithal to deal with even the smallest stressors and you will begin to feel that you just can’t take it anymore.

What causes Adrenal Overload – how many stressors do You face?

• Lifestyle:  Demands from work, family, commitments, and striving for perfection are leading causes of stress to the system.
• Nutrition:  You must nourish the adrenals too by eating well.  Skipping meals, overeating sweets, ingesting too much caffeine, and carb loading can all stress your system .  Skipping meals can result in low blood sugar which again taxes the adrenal glands.
• Unbalanced sex hormones:  The sex hormone progesterone controls the release of GABA which is the most relaxing chemical in the brain.  Progesterone levels tend to drop too low during PMS and daily as  menopause approaches.  Stress can also trigger the adrenals to make adrenaline and cortisol instead of progesterone, making GABA production even more challenging.
• Infection:  Prolonged or frequent illness, infection, injury or pain raise cortisol levels and tax, stress and weaken the immune system, making us more vulnerable to more of the same – a vicious cycle.
• Intestinal Intruders:  An overgrowth of yeast or parasites is a common contributor to adrenal burnout.  Yeast and fungal overgrowth can result from chronic use of antibiotics, steroids, birth control pills, or eating high sugar refined carb diet.
• Allergens:  Anything you are allergic too is an adrenal stressor.  Soy products, a common allergen also interfere with the production of stress coping hormones.
• Exercise:  Moderate exercise is a stress fighter but the adrenals can be overworked if you overdo it.
• Toxins:  Chemical contamination in the air, food, soil and water can suddenly overload the system too.

Adrenal Revival – What can You do to feel better?

1. All the same as for Serotonin and Cat depletion including :
2. Consider working with an Acupuncturist or a Naturopathic Doctor to resolve any underlying digestive issues because outside of the brain, most of your body’s supply of serotonin is stored in the gut.
   Increase your consumption of protein rich foods and healthy fats and avoid overeating.  Eat a minimum of 4 ounces of low-fat animal protein at each meal (3x/day), preferably turkey, chicken, eggs, lean bee, lamb or wild game.  Avoid meats that contain hormones or antibiotics and choose grass or plant fed meats. Limit red meat consumption to 1-2 times a week as research shows a correlation between red meat consumption and heart disease.  Vegetarians can get some tryptophan from nutritional yeast, milk products, nuts, seeds, bananas and pumpkin.
   Don’t skip meals and avoid fast foods and processed foods;
   Avoid sugar, caffeine, nicotine, alcohol and other drugs;
3. Expose yourself for 20-30 minutes a day to direct, bright, natural sunlight or spend 30-60 minutes a day under a 150-200 watt lamp.  This stimulates Vitamin D production and helps with mood.
4. Avoid allergens and environmental toxins;
5. Eat 3 meals a day, no more than 5 hours apart. Don’t skip meals and avoid low-calorie diets;
6. Get enough exercise: 30-40 minutes of moderate exercise at least 4 times week;
7. Sleep for 6-8 hours a night.  Adrenal repair occurs mostly before midnight so go to bed early.  If possibly, sleep in complete darkness by turnning off all electronic devices and drawing the blinds;
8. Try relaxation training, meditation, and Neurotherapy to reduce stress and address any underlying bio-chemical imbalance;
9. Consider supplements including GABA (nature’s stress buster), Taurine, Glycine, 5-HTP, tryptophan Glutamine, and chromium.  Vitamin C and a Vitamin B complex will also help because supplies of these get used up when we are stressed. Information on these supplements can be found at www.brainplace.com or www.moodcure.com .  It is recommended that you consult with your physician before taking any supplements, especially if you are taking any other prescribed medications.

This information is adapted from The Mood Cure (2002) by Julia Ross, MA. and is not intended to replace medical advise.  Always consult with your physician before starting any exercise or nutritional program.  See Contraindications before taking any Amino Acid Supplement.

Made available by Darla A. Meulemans, MA, CADC III. (503) 757-9557

Are you in a slump, lacking energy & motivation, or unable to focus and concentrate?

If you can’t get started in the morning without caffeine, or if you can’t remember the last time you felt really excited about things, or you are unable to concentrate easily or have been diagnosed with ADD, than you might be lacking a group of vitalizing brain chemicals called Catecholamines (“Cats”). If you are low in Cats, your emotions seem flat, you feel apathetic and exhausted, you are easily distracted, you are more introverted & withdrawn, and you might be drawn to stimulating substances.

The Three Cats

The three kinds of catecholomines are dopamine, norepinephrin, and adrenaline, and if you are underproducing any one of them, you will experience some form of the “blahs”.  Dopamine parents the other two Cats and when all three are working up to speed, you will feel a zest for life and your sparkle will return – emotionally, mentally and physically.  Cats make you alert to all the important things going on around and within you so you can act on them quickly and decisively.

Why are Your Cat levels low?

• Genetics: 35% of Americans carry an altered gene that mis-programs their production of dopamine, which parents the other 2 cats.
• Diet: Low cal and high carb diets cause cat depletion because they are low in protein, which contains the essential Cat producing amino acid, Tyrosine.  Even if you are getting enough animal derived protein, you might be eating too many sweet or starchy carbs.  Although yummy, they will boost insulin levels in the blood, causing the vital aminos to be pulled out of the bloodstream into the muscles, and out of reach from the brain.  Too many soy products can also interfere with the conversion of tyrosine to cats.  Vitamin B, C, & D, or Calcium and Magnesium are also critical to cat function.
• Stress: Physical and emotional stress can tax the brain and the adrenal glands who are ready for “fight or flight”.  Some people get addicted to stress and drama because it feels like it helps them concentrated because it temporarily increases Cat production.  However, chronic stress uses up the Cat reserves and eventually you will feel burned out.
• Substance Use: Using stimulants like ephedra, diet pills, cocaine, etc., initially increases Cat production but soon it strips it to the bone, making it difficult to feel good at all.
• Exercise: Being sedentary can contribute to low cat production but if you don’t have enough, you won’t feel like exercising.  Start slow.  Get your cats up through diet and supplements before you start a moderate work-out routine, otherwise it will further exhaust you.
• Gender & Sex Hormones: Low levels of estrogen or testosterone can trigger the blahs by failing to stimulate the cats.  You might consider having your hormone levels tested.

What can You do to feel better?

1. Eat enough protein rich foods that contain Tyrosine – the amino acid that converts to Dopamine, which makes the other two Cats.  A minimum of 4 ounces of low-fat protein at each meal (3x/day), like salmon, eggs, cottage cheese or lean meats that are hormone and antibiotic free, and grass or plant fed are best.  Limit red meat consumption to 1-2 times a week as research shows a correlation between red meat consumption and heart disease.
2. Avoid soy-based foods because soy tends to inhibit the conversion of tyrosine into Cats.  Vegetarians may need to rely on supplements because Tyrosine isn’t found in many non-animal proteins.
3. Reduce caffeine intake, don’t skip meals and avoid low-calorie diets because all of these deplete your cats.
4. Get enough other nutrients either from foods or supplements like vitamin B, C, D, calcium, and magnesium which are all players in depression relief and stress reduction.
5. Consider supplements in addition to vitamins and a healthy protein rich diet.  Tyrosine can be taken directly, or SAM-e or Phenylalanine supplements can aid in the production the three Cats.  Omega-3 fish oil can raise cats too.  Click here for information on these Supplements or visit The Mood Cure.  It is recommended that you consult with your physician before taking any supplements, especially if you are taking any other prescribed medications.

This information is adapted from The Mood Cure (2002) by Julia Ross, MA. and is not intended to replace medical advise.  Always consult with your physician before starting any exercise or nutritional program. See Contraindications before taking any Amino Acid Supplement.

Made available by Darla A. Meulemans, MA, CADC III. (503) 757-9557

Do you feel like You are living under a dark cloud?

If so, your Serotonin reserves might be low.  This vital and precious neurotransmitter (brain chemical) is our primary defense against depression and anxiety and when our supply is low, it can also contribute to irritability, insomnia, gut & heart problems, PMS, fibromyalgia, headaches and other pain conditions, as well as cravings for carbohydrates, alcohol and certain drugs.

How is Serotonin produced?

Serotonin is naturally produced in our body from tryptophan, an amino acid found in foods like turkey, beef and cheese.  Tryptophan converts to 5-HTP (5-hydroxytryptophan) which then converts directly into Serotonin.  When we don’t make enough 5-HTP, we don’t make enough Serotonin to keep us happy and feeling balanced.

Why are You Serotonin starved?

• Diet – Not getting enough fuel through foods because you skip meals or don’t eat a pro-serotonin diet which is rich in proteins and healthy fat.  Also, consuming anti-serotonin foods like coffee, other caffeinated beverages or artificial sweeteners, especially in after noon, can lead to deficiency.
• Stress – Physical and emotional stress can tax the brain and the body and use up Serotonin reserves to help us deal with the chronic demands while keeping us calm and centered.
• Substance Use – Stimulant use and abuse, including ephedra, diet pills, cocaine, etc., can overwhelm our nervous system and narrow our focus while inhibiting rest and relaxation.  Marijuana, opiates, pain relievers and alcohol also affect our brain’s natural ability to produce the chemicals it needs to stay in a state of balance.
• Light – A lack of natural sunlight or bright light stimulates the brain to make more Serotonin.
• Exercise – Not getting enough physical activity can also lead to low Serotonin levels.
• Gender – Females simply produce less serotonin than males (about 1/3 less).  PMS and menopausal mood problems can result when estrogen levels fall too low, because this sex hormone helps program Serotonin production.

What can You do to feel better?

Outside of the brain, most of your body’s supply of serotonin is stored in the gut.  Consider working with an Acupuncturist or a Naturopathic Doctor  to resolve any underlying digestive issues;

1. Consume enough high protein foods.  Eat a minimum of 4 ounces of low-fat animal protein at each meal (3x/day), preferably turkey, chicken, eggs, lean bee, lamb or wild game.  Avoid meats that contain hormones or antibiotics and choose grass or plant fed meats. Limit red meat consumption to 1-2 times a week as research shows a correlation between red meat consumption and heart disease.  Vegetarians can get some tryptophan from nutritional yeast, milk products, nuts, seeds, bananas and pumpkin.
2. Don’t skip meals and avoid fast foods and processed foods.
3. Avoid caffeine, nicotine, and other stimulants, as well as any other mind-altering substance.
4. Reduce your exposure the stressful situations and environments.  Practice self-care through meditation, exercise, yoga or mindfulness training.
5. Expose yourself for 20-30 minutes a day to direct, bright, natural sunlight or spend 30-60 minutes a day under a 150-200 watt lamp.  This stimulates Vitamin D production and helps with mood.
6. Get 30-45 minutes of moderate exercise at least 5 times a week.  The higher level of oxygen in the blood helps with the conversion of serotonin from amino acids and also more amino acids are available in the blood because the body is calling for them to help with muscle repair.  More aminos in the blood means more available for the brain to convert and use to make Serotonin.
7. EEG Biofeedback / Neurofeedback, also referred to as brainwave training, can help to regulate the brain’s biochemistry and in turn increase Serotonin production.
8. Some dietary supplements can assist the brain in returning to its natural state of balance.  5-HTP can be found at most health food stores and many pharmacies and can be taken if symptoms don’t improve with a change in diet.  SAM-e is also a natural antidepressant that can aid in the production of Serotonin and the three other mood-regulating neurotransmitters.  Click the link for more information on these supplements or visit The Mood Cure.  It is recommended that you consult with your physician before taking any supplements, especially if you are taking any other prescribed medications.

This information is adapted from The Mood Cure (2002) by Julia Ross, MA. and is not intended to replace medical advise.  Always consult with your physician before starting any exercise or nutritional program.  See Contraindications before taking any Amino Acid Supplement.
Made available by Darla A. Meulemans, MA, CADC III, (503)757-9557.


The following is adapted from The Mood Cure by Julia Ross.  As with any nutritional program, consult your physician before initiating.  Click the link for more information on The Mood Cure.

Proteins

20 grams (4-6 ounces) per meal from fish, lean red meats*, chicken, turkey, eggs, cottage cheese (unless sensitive to dairy), beans, grains, nuts, or seeds.

*Research indicates a direct correlation between the amount of red meat consumed and heart disease.  Consumption should be moderate.

Low-Carbohydrate Vegetables

4-5 cups (cooked or equivalent) per day of zucchini, asparagus, broccoli, green beans, cabbage, or the like (1 cup = 3 celery stalks, 2 medium tomatoes, or 2 cups uncooked leafies like spinach or lettuce.)

Good Fats

If you eat full-fat protein sources in the required amounts, you’ll get plenty of essential and saturated fats.  Use on extra-virgin olive oil for salads; coconut oil, butter, or extra-virgin olive oil for cooking; plus avocados and unsweetened coconut milk. Omega-3’s from fish oil are also critical for good mental health.

Liquids

Drink ½ your body weight in filtered water each day unless you have kidney problems.  Herb tea or raw unsweetened vegetable juice (not carrot juice alone) is also a good way to say hydrated.  Avoid caffeinated beverages.  Drink 2 cups of water for every 1 cup of coffee, soda, or caffeinated tea.

Higher Carb Foods

Carbs can be added as metabolism, weight, and energy require, in the order given (unless you are a vegetarian and require more legumes and grains for protein).  If you cut back on high-carb foods, be sure to compensate by eating more protein, fat, and low-carb veggies.

1. Fruit: 2-4 servings per day )1 serving = ½ banana, 1 apple or peach, 1 cup berries, and so on)
2. Veggies:  carrots, winter squash, potatoes, yams, sweet potatoes, and the like.  These have a high glycemic index and raise blood sugar.  If the calories are not used, they can be stored as fat.
3. Legumes (2/3 carbs, 1/3 protien): beans, lentils, split peas, and so on.
4. Whole Grains:  rice, corn, or other grains.  Remember that wheat, oat, barley and rye are often allergens that cause inflammation and can result in fluid retention and gastrointestinal problems.  Flour containing foods can also be addictive.

Do you know what it takes to get your biology on board with your intentions?  Do you feel like you set goals and know what you want but you just can’t muster up the energy to get it all done?  Do you feel irritable, have difficulty focusing, feel flat emotionally – nothing interests you anymore?  Or do you feel overwhelmed by even the smallest event?  Do you cry easily, or just feel overly sensitive – taking things personally?  You might be eating your fruits and veggies but you may not have the formula of Good Mood Foods to adequately nourish your body and nurture your brain.

Sometimes there are underlying physical issues within the body that need to be addressed in order for the brain to work optimally.  Addressing these imbalances may take many forms.  believes that Optimizing Nutrition, Balancing Hormones, Cooling Off Inflammation, Fixing Digestion, Enhancing Detoxification, Boosting Energy Metabolism, and Calming The Mind, are the keys to optimizing the overall health of the individual.  He contests that treating these imbalances will clear up some of the most common complaints doctors hear: “I can’t seem to focus…”  “I’m just not sleeping well…” and “I’m feeling pretty anxious / depressed lately…”

Feeding the body and brain with optimal nutrition is amongst the leading keys to healing living.  Dr. Mark Hyman, Founder and Medical Director of The UltraWellness Center in Lenox, MA,  has good things to say in his recent book The Ultra Mind Solution (www.TheUltraMindSolution.com), along with many of my favorite healing genious’ like Dr. Mehmet C. Oz, M.D. (author of You: the Owner’s Manual), who often speaks on Oprah; Dr. Daniel Amen, M.D. (author of Change Your Brain, Change Your Life); and Julia Ross (author of The Mood Cure and The Diet Cure).  This blog will summarize the common findings of these healing genious’, and offer suggestions for optimizing nutrition, and decreasing inflammation, so you can live the life you desire, free from pain, well rested, and in good spirits!

One of the most important factors in keeping your body and brain healthy is proper nutrition but most of us don’t know how to feeding our body in ways that also support good brain function. What you put in your mouth provides all the raw materials to build the structure of the cells, not only throughout your body, but in your brain as well.  Good foods can keep all the communication systems running well so you can think, emote, learn, and remember.  You have to start with the right food and enough of the right nutrients for the brain to function well, and you also may have to eliminate certain food items that disrupt optimal physical, mental and emotional health.  If the nutrients can’t be found in the foods you eat, you may need to add some whole foods to your diet or consider taking a whole food supplement, adding Vitamins, Minerals, and Amino Acids to your daily intake.

One out of 133 people has a significant intolerance to one or more foods, but only 3 percent are ever diagnosed.  This intolerance translates to your body and brain having to work harder to break down the food and eliminate what can’t be used for energy or cellular metabolism.  Working harder here, means energy is taken from other systemic functions that may be necessary for your life.  I am not a Nutritionist so I can not specifically recommend nutritional practices to people, but I will share the things that I have had personal success with, and also have seen many of my clients utilize to experience healing shifts physically, mentally, emotionally and spiritually.

One consideration may be a modified elimination diet, where one follows an Anti-Inflammatory Diet for six weeks, and then introduces one food at a time back into their diet, as they use the Allergy Pulse Test to determine any food sensitivities.  This helped me to identify a gluten sensitivity, resulting in allergic sensitivity to wheat, oats, barley, rye and dairy.  In addition to a “clean diet”, one that doesn’t cause allergic responses in the body, and one which reduces inflammation, and supports good organ function, using specific types of supplements can also improve the function of bodily systems.  This improvement results in improved memory and cognitive functions, boosted mood, reduced stress, and improved attention.  Diet & nutritional supplements have also been found to reduce aggression in children with Attention Deficit-Hyperactivity Disorder (ADHD) and Reactive Attachment Disorder (RAD).   Once I eliminated the foods that caused irritation to my system, my mood improved, I slept better, I had less joint and muscle pain, and I wasn’t in a mental fog or “food coma” all the time.

In the attachments on Good Mood Foods and  Neurotransmitter Deficiencies (the chemicals your brain needs to function optimally), you will learn about foods to eat and foods to avoid.  You will learn tips for naturally increasing the neurotransmitters you need to function at your best, including Serotonin, The Catecholamine’s (Nor epinephrine, Dopamine, Epinephrine) GABA, and Endorphins.  You will learn other strategies for increasing your natural production of these helpful brain-body chemicals and identify nutritional practices and supplements that can support your body and mind in health, while reducing the need for prescription drugs.

Simply put, proper nutrition – i.e. eating foods rich in the proteins, vitamins, and minerals your body and brain need to work optimally, translates into better moods, improved mental clarity, less stress, and less pain.  Who wouldn’t want that?  You may also benefit from additional support in the form of EEG Biofeedback / Neurofeedback or other re-educational techniques and strategies.

Click on the link for more information on Gluten Intolerance.

Fortunately, because I’m not alone in my sensitivities to gluten, there are many yummy alternatives so I can still enjoy many of my favorite foods, made gluten free, without the unfavorable results.

Click on the link to check out one of my favorites place to eat in Portland, Flying Pie Pizza.  I love there Primo Presto made on a Gluten Free Crust and I usually add Chicken to give my brain some protein.

And click here for gluten free sweet treats for a party, at the office or any event near Portland, OR.  These yummy goodies are also now available at Urban Grind Coffee House.

What does it mean to “Live Well”?  I suspect that everyone might answer this slightly differently. Some would probably go right to talking about health and make note of a balanced diet, regular exercise, adequate sleep, and preventative care.  Some would talk about stress management, self-care, recreation, and “down time”.  While others might speak about a meaningful career and financial fitness.  Many would make note of healthy relationships, family time, friends and romantic interests.  In my world, Living Well means all of those things are in balance, and I would add in Spirituality and also Universal Consciousness – being aware that we are all connected.

The articles posted in my Health & Wellness Blog pages are intended to provide the reader with food for thought so that each individual may maximize their potential for living in an optimal state of health while experiencing total wellness – an awakened state of Body, Mind, & Soul.  Today, Living Well means making choices that allow me to feel peaceful, content, and happy with my life.  Since my life unfolds according to the choices I make, and I get to choose my thoughts, my words, and my deeds, then I am creating my experience.  Every experience I have in my life is the result of a choice I made, even if that choice was to show up to a particular place at a particular time when it just so happened that an unpleasant event was occurring, I still had a part in creating that.  So I must be present to what it is I am choosing and creating for myself.

My mentor (check out www.TheMuze.org ) once said to me, “Only choose things that bring delicious consequences.”  A consequence is the effect, result, or outcome of something occurring earlier, positive or negative.  So in reflecting on the idea of choosing thoughts, words, or deeds that result in delicious outcomes, I used the taste of food to guide my decision making.  Since I’m a food lover, delicious is a word I can relate to.  I certainly know when something is or is not pleasing to my pallet.  There is a whole scale for this in my mind.  It goes from “No WAY, That’s Disgusting, I can’t believe I put that in my mouth!” to “OMG, THAT’S AMAZING, can I please have more, and I need the recipe!”  And of course, there are many levels in between the hell and heaven for our taste buds.

So to get how the experience of food can cross over into making other important decisions in life, imagine the “NO WAY” or the “OMG, THAT’S AMAZING” experience for your mouth extending down into your heart and throughout your body.  You may be able to create a complete somatic experience of what it is like to experience a nasty consequence or a delicious consequence.  Then, as you go through life, check out how it feels to experience the results of your choices.  Whether it’s before you make a choice, as you’re making a choice, or after you are experiencing your choice, you can see if it feels like the experience that started with one of your favorite food experiences or if it feels like the experience that was closer to something you never want to imagine eating again.

So for a while, I pondered my mentor’s advise – healthy choices have delicious consequences?  Really?  Sticking with the food concept, I knew that the consequence of eating something delicious wasn’t always “delicious” to the rest of me.  If I completely, and I do mean completely ignored (total denial actually) the way my body felt after I ate a pastry, pasta, or pizza, for example, then I would only experience the deliciousness in my mouth.  I love the way these foods taste!  But, truthfully, in order to eat them, I don’t listen to the voice within me that cries out, reminding me that I am allergic to gluten (found in wheat, oats, barley & rye).  Eating them, although tasty, makes my stomach hurt, my heart beat faster as it tries to process something it sees as toxic, my sinuses get congested, my joints hurt, I get moody, and I retain fluid, making me gain up to 5 lbs. of water weight.  These are not delicious consequences.

So making choices that lead to delicious consequences means staying present to what the potential outcome of certain choices might be.  We must use our common sense.  We must learn from experience but also keep an open mind because not every situation is the same.  When I stay present to my intention to only choose delicious consequences, then I don’t make choices that cause me harm.

This is what I suggest as a good starting place – DO NOT MAKE CHOICES THAT CAUSE YOU HARM.

Second step – DO NOT MAKE CHOICES THAT CAUSE HARM TO OTHERS.

Next, begin to look at the areas of your life and the choices you’ve made thus far, as well as choices you have to make, as situations arise.  Are these choices causing you stress?  Are they causing you harm in any way?  Are they hurting others?  Do these choices create suffering?

Consider the following areas:
Family &  Friends
Love &  Romance
Health & Fitness – including Nutrition, Exercise, Rest, Relaxation, Stress Management & Sleep
Financial Fitness
Career & Personal Power
Spirituality
Fun & Recreation

Now that you are doing no harm and are moving away from pain and suffering, consider whether your choices are serving you.  They serve you if you feel content, peaceful, happy, fulfilled, loving.  Look at the same areas again and look for future posts to this blog for tips, guidelines and alternatives for you to consider in making choices that get you one step closer to “Living Well”.