by Michael Sorgiovanni | Mar 14, 2015 | Anxiety, Lifestyle, Natural and Alternative, Physical Wellbeing, Psychological and Emotional Wellbeing
Lifestyle and diet changes are required to overcome anxiety and depression without going down the path of medications that don’t provide a cure. There are some super foods that will help you to cure anxiety and depression, whereas there are also some foods that will contribute to depression and triggers anxiety. All you have to do is to make right choices that can cut down on the amount of anxiety you experience drastically and also helps in improving your mood. Here is the list of some food to overcome depression and anxiety.
Foods to Assist with Depression
Oranges
Oranges have complex and natural sugars, which are best for your body. Oranges also contain flavonoids and multivitamins that are necessary antioxidants to hinder the symptoms of mild depression.
Turmeric
Turmeric is popular for its anti-inflammatory properties. It consists of an active ingredient, Curcumin that has anti-depressant and therapeutic properties.
Dairy
People, who are conscious about their weight normally avoids dairy products, however dairy products are a rich in protein, calcium and vitamin D, which are great for the body. Dairy products are also a big source of specific peptides and nutrients which help in creating relaxation and a sense of well-being, ultimately fighting depression.
Green Tea
Green tea is famous for its positive effects on metabolism, slow signs of aging, helping with weight loss and most importantly, it is popular for its wonderful antioxidant properties that are very good for your body. This drink also has anti-depressant properties, due to the presence of amino acid, known as theanine. This amino acid occurs naturally in tea leaves and helps in providing relaxation from depression.
Foods to Assist with Anxiety
Acai Berries
Acai berry is the new super food rich in phytonutrients helps to reduce anxiety.
Almonds
Almonds contain zinc, which is a key nutrient to maintain a balanced mood. Almonds also have healthy fats and iron. Increased iron levels control brain fatigue, whereas healthy fats are a significant part of a balanced diet. Both of this can contribute to anxiety and a lack of energy.
Chocolate
Chocolate, specifically pure dark chocolate with low milk and sugar is also a great food for those living with stress and anxiety. Chocolate helps in reducing cortisol. Cortisol is a stress hormone that causes the symptoms of anxiety. There are also some other compounds in dark chocolate that helps enhance your mood.
Whole Grain Foods
Studies have shown that whole grains have several advantages for those with anxiety, such as magnesium deficiency can cause anxiety and whole grains are rich in magnesium. Whole grain works as a calming neurotransmitter as it contains tryptophan. Whole grains help to create healthy energy and reduce hunger – both significant to control for anxiety.
Much Love
Living Your Power Now
by Michael Sorgiovanni | Mar 4, 2015 | Lifestyle, Natural and Alternative, Physical Wellbeing, Psychological and Emotional Wellbeing, Self Development & Success Skills, Spirituality
All the complex chemical reactions of the body take place at the cellular level. For example, the building of new blood cells, sending of nerve signals or repairing of wounds. Moreover, the new cells replace old cells when they die, to ensure the proper and healthy functioning. However, everything that happens in the human body completely relies on nutrients. Among the 6 essential nutrients, Minerals and Vitamins are the two most important ones.
Difference between Vitamins and Minerals
Minerals are inorganic compound nutrients can be metabolized to release energy in the body. Vitamins are organic nutrients that are destructible. However, minerals cannot create energy and are indestructible, whereas organic nutrients can be destroyed or altered.
What is the Link between Vitamins and Mineral?
Vitamins and Minerals are often required to work together. For instance, Vitamin C and calcium works together in the process of depositing calcium in teeth, Vitamin D helps in raising the amount of phosphorous and calcium in the blood to ensure the presence of minerals to harden bones.
Essential Vitamins and Their Functions
Here is the list of some essential vitamins and minerals and their benefits for the body.
This vitamin is good for general growth and development, such as skin, healthy teeth and healthy eyes. The natural sources include sweet potatoes and carrots.
These vitamins are good for iron absorption, energy production and immune function. Some of the natural sources include molasses, whole grains, bananas, potatoes, lentils, beans, chili peppers and yeast.
This vitamin is good for strengthening blood vessels, iron absorption, anti-oxidant function and giving skin its elasticity. The major source of Vitamin C is citrus fruits.
Vitamin D is best for healthy and strong bone. Some major sources include sunlight, fish, eggs and mushrooms.
Vitamin E is good for protection from free radicals and blood circulation. The major source of Vitamin E is dry fruits.
Vitamin K is best for Blood coagulation. This Vitamin is generally found in leafy green vegetables.
Minerals and Their Functions
This mineral is good for preventing birth defects in pregnancy and cell renewal. Some of the sources of folic acid include corn, nuts, lentils, peas and beans.
Calcium is good for strong bones and teeth. The best source of Calcium is found in dark greens and dairy products
Iron is good for maintaining healthy blood and building muscles naturally. Iron can be found in spinach, lentils and beans.
Different Functions of Vitamins and Minerals
Vitamins do several jobs, as they are energy nutrients, such as acting as antioxidants and breaking down other nutrients. In contrast, minerals work mainly on the skeleton; however, they can also interact with water for regulating the pH balance in the body, transmission of nerve impulses and for the contraction of muscles. Vitamins are essential for the creation of red blood cells and Minerals are necessary to carry oxygen for oxygen through the blood.
Living Your Power Now
by Michael Sorgiovanni | Mar 3, 2015 | Lifestyle, Natural and Alternative, Physical Wellbeing, Psychological and Emotional Wellbeing
Good habits and proper cleansing to naturally detoxify the body and mind can really help you in achieving amazing health benefits. The connection between the mind and the body is a very real one. The way your body feels plays a vital role in how your brain works and whether you experience a condition of well-being or not.
Keeping your mind and body free of nasty things, toxins and free radicals is essential to maintain a healthy life. There is a major effect of clean eating, as detox foods are the road to purification providing multiple long-lasting benefits throughout the body and mind. Below is a list of the best foods that have positive effects to your mind and body.
Artichokes
Artichokes help in the proper functioning of the liver, which turn your body to cleanse itself of the toxins. It boosts the production of bile in the liver and bile helps in breaking down foods. The proper breaking of foods helps your body to effectively use the nutrients inside them.
Asparagus
It is not only a tasty veggie, but asparagus also ranks high when it comes to detoxifying of your body. Asparagus is a general anti-inflammatory food, helping your heart stay healthy and protects you from getting cancer.
Beetroot
It is good to include beetroot in your daily diet as this food is a great cleaning agent for your body. Beets are known as a super food because of the amazing benefits that it provides to the human body. This food helps in ensuring proper cleansing of toxins inside the body. Moreover, Beets help with free-radicals and convert them to an anti-cancer aid.
Green Tea
Green tea is a great addition to your diet because of its high antioxidant value. The major function of antioxidants is to kill free radicals before they damage your body. It is a perfect beverage to drink on a regular basis for getting into a healthy state of body and mind.
Lemons
Lemon juice flushes toxins from your body and popular for its detoxifying effect. Lemons help with your digestion as well.
However, always keep in mind that for proper cleansing of your mind and body, it is also important to eliminate some foods from your regular diet that are not good for your health. These include carbonated beverages, candies, sweets, chocolates and alcohol. Moreover, overeating is also injurious to your health as it overloads your digestive system and causes the system to move slowly, ultimately leading to an accumulation of toxins.
Living Your Power Now
Michael Sorgioavnni
by Michael Sorgiovanni | Feb 23, 2015 | Business, Physical Wellbeing, Psychological and Emotional Wellbeing, Self Development & Success Skills, Spirituality
Are you someone that gets overwhelmed from the pressure and stress daily life can bring?
Do you find it difficult to focus and slow down your thoughts down?
Would you like to learn some simple strategies to add into your daily life that will help you focus, keep calm and feel at peace?
All I am going to be explaining to you in this article is how to remember to breathe…
The body can survive months with out food, days with out water but only a few minutes without breathing. Breathing is the foundation to life.
Thousands of years ago humans understood the importance of breathing in all areas of life; mentally, physically and spiritually. They utilised their breathing for so many purposes, ‘not just staying alive’. Breathing was utilised in ways like healing, manifestation, focus, relaxation and so on… There are certain ratio’s of breath they would use to generate the breath and energy to manifest what they intended to. I will explain more on this in one of my upcoming articles on ‘Ancient rituals’.
It is crucial to understand that breathing patterns affect our mental state because it is your mental state that will determine your wellbeing in your every day life.
The Psychology of Breathing
Your breathing rates are intertwined with your nervous system thus also interconnects with emotional states such as fear and caution vs calm and trust. This is internally and externally processed by the ‘fight or flight response– fast breathing vs the rest and digest response – slow breathing.’
In each individual our internal representation systems are different, meaning we all have our own favoured representation. You might be more of a Visual, Auditory, kinesthetic (feelings), or Auditory Digital (self talk).
A person with an internal favoured representation of Visual will usually breath at the top of their lungs and normally in a faster rate. An Auditory will usually breath in the middle and in a medium rate. Kinesthetic people typically breath from the bottom of their lungs so you’ll see their stomachs going in and out, and an Auditory Digital will sometimes breath from the lower abdomen.
Our favored representational system, becomes our own language for our experience and plays a significant part in our mental processes and consciousness.
Now you have an understanding of how your breathing is impacted, its impacts on your life and how it is linked to our mind, body and even on us spiritually.
Let’s look at spirituality…. Have any of you have experienced or researched the scientific effects meditating have on your wellbeing?
Let’s take a look at some simple breath techniques…
There is one thing that a lot of ‘ancient’ practices and so called ‘new age’ practices of breathing have in common, that is to receive the full richness and experience of a breath, the ratio of the breath. There are many diverse types of breathing exercises available but in this article I am going to keep it simple and focus solely on one aspect of breathing.
Your exhale should be double to what you inhale is, The ratio is 1:1:2. Meaning inhale for 4 seconds hold for 4 seconds and exhale for 8 seconds.
The ‘inhale and hold’ should always be through the nasal passage where a gas called Nitric Oxide is produced by the sinus mucous membranes in your nose and in small doses enhances your lung capacity significantly to absorb oxygen by 15-25%. Nitric Oxide also known to kill viruses, bacteria and other germs.
You then exhale through the mouth, exhaling for double the amount so it slows the exhalation. This extra time allows the lungs to extract a greater amount of oxygen and expand your lung capacity.
Note:
To get the best results every inhale breath should be a big belly breath, take that breath all the way to the bottom so your belly in sticking out.
Then you exhale slowly as though you are emptying your belly, sucking it back in.
If you are not comfortable with exhaling for 8 seconds then start off with 2 seconds in, 2 seconds hold and 4 seconds exhale slowly working your way up from there.
The more often you do this the more the benefits you will get.
Breathing can also be used as a ‘reset button’, so if you are ever in an overwhelming state just focus on your breathing ratio to get yourself in a calm state.
I recommend you make this a daily ritual. Start off by doing a minimum of 20 breaths each morning, maintain your full focus on just the breath. Be conscious of yourself and your presence in that moment.
I guarantee that this will kick start your day off by feeling calm, relaxed, centred and powerful.
Living Your Power Now
Michael Sorgiovanni
.
by FilomenWilburn | Feb 15, 2015 | Physical Wellbeing
It is very interesting to know many problems relating to Obesity are associated with a new eating culture called Fast Food. Fast food joints such as McDonalds, Burger King, KFC etc..are to be blamed for a growing generation of obese kids and adults.
A fast growing affluence amongst the Newbie rich has not helped too. Perhaps a new adopted American eating culture accepted by many in Asia and Europe has increased the numbers in suffering from Heart Diseases, Diabetes and Obesities.
Traditionally before the onslaught of Fast Food joints, Asians tend to,
Eat More grains
Eat More vegetables
Take Less raw meat
Take Less grilled meat and fish
Take Meals with nutritious soup
Have tea with most meals
Eat fewer processed foods
Take Less MSG cooked food
Take White rice with fish and cooked meat
Take Less dairy products
Exercise more
The Chinese Medicine or Traditional Chinese Medicine has been around for more than 4000 years. It has been known to diagnose problems in human dietary problems such as stomach ulcers, diarrhoea and weight loss. What they believe is in moderation or the Ying and Yang of a diet balance.
The three important factors that get us out of balance are : Diet, Lifestyle and Attitudes. Regretfully, more and more Asians are embracing the American Lifestyle.
There is an urgent need to eat more healthily or on a proper diet program to enjoy the most from our hard-work and accrued wealth. The Chinese Dietary Therapy has been around for 4000 years and there must be much we can learn from them.
The Chinese in particular understand that excess weight is linked to taking in too much sweet and salty things and salt causes water retention. They recognise five types of flavours such as sweet, salty, sour, bitter and acrid. Each of these corresponds to an internal organ. And not having enough of these in our bodies will cause a diet inbalance and consequently organ failure.
The study of food preparations and herbs over the centuries have enabled the Chinese to use the properties of warming,cooling,moistening, activating or sedating to plan meals for the sick and the pregnant and post pregnancy mothers. For example , women will not eat cold or raw foods after child birth. They believe that the womb must be kept warm to strengthen the Qi of the body.
by Michael Sorgiovanni | Feb 2, 2015 | Lifestyle, Physical Wellbeing, Psychological and Emotional Wellbeing, Self Development & Success Skills
The powers of our thoughts are crucial to the results we get in our life.
People strive their whole life to find happiness, many searching in the wrong places. A common issue is people trying to ‘buy’ happiness, when external possessions will never give the happiness one desires (not to say that having money wouldn’t make the journey easier)
As many of you searching for happiness have read over and over, happiness may only be found from within. We know this to be true, but what does that really mean?
From an NLP (neuro linguistic programming) perspective, happiness in merely a ‘conscious state’. We experience so many conscious states on a daily basis, one’s which we identify as emotions; sadness, anger, fear, guilt, grief, shame…. These emotions must become a conscious state for us to determine its existence and recognize what we are feeling. Happiness is also an emotion, a state of mind, a feeling.
Considering that happiness is driven from positive emotions, let’s think about how our experiences effect these emotional responses and these effect our state of mind. If we could control our responses, our views and maintain a positive approach, we change our state of mind and in effect our reality. Right?
Sounds easy doesn’t it?
Where do we start? Firstly let’s explore how we can achieve a desired state
As I mentioned earlier our thoughts are crucial to the results we get in our life. So how do we control our thoughts? In NLP, through a process called ‘Anchoring’.
What is anchoring? Any time a person is in an associated, intense state, if at the peak of that experience, a specific stimulus is applied, it creates a link neurologically.
For example, have you ever found yourself with an old friend, reminiscing on a fond memory, you find yourself laughing uncontrollably, the feeling of happiness overcomes you, it is as this point if you stopped in that moment as I have in the past and anchored that state, you would be able to access that ‘state’ at any point. Does this work? Yes it does, it has worked for me and many others…
As with everything, the more you practise this technique, the more successful you will become at this, creating longer lasting results.
How do you anchor? In the example given above, something as simple as catching yourself in that moment and creating a stimulus by touching your knuckle for 5-15 seconds could create an anchor for you to access later.
Anchoring can assist you in gaining access to past states and linking the past state to the present and future.
By learning how to anchor yourself with positive states, you can virtually tap into any resourceful state that you want and feel confidence, relax, motivated, love and happy immediately.
The process
1. Decide on a state you want to anchor, whether it be happy, calm or relaxed.
2. Choose an anchor (for simplicity reasons choose a knuckle to touch) that you wish to trigger the resourceful state.
3. Recall a past vivid experience and remember the more intense the experience is the better the results will be.
4. Activate the anchor when the experience is vivid, at its peak and you’re in the desired state. (apply stimulus to a knuckle, for best results hols the point for 5-15 seconds at the peak of the state)
5. Release the anchors when the experience begins to fade. Note: If you keep applying the anchor when the experience is fading, then you will anchor a drop in calmness and relaxation.
6. Break your state, think of something else… open your eyes… distract yourself.
7. Repeat the steps several times, each time making the memory more vivid. (this is not actually required if the anchor is established at the high point of the experience, however it will strengthen the anchor by doing so consistently for several experiences.
8. Evoke the state, press on the anchor and check if the required state occurs.
9. Future pace the situation where you want to experience the desired state. Fire the anchor to check that it creates a sufficiently resourced state
10. Check the anchor the next day to ensure it is a permanent anchor.
Tips
The Five Keys to Anchoring are:
• The Intensity of the experience
• The Timing of the Anchor
• The Uniqueness of the Anchor
• The Replication of the Stimulus
• The Number of Times
Note:
• It is important that the anchors are fired the same way when linking them to the resourceful experience.
• If when you are firing the anchor and experience anxiety, stop applying the anchor, you do not want to anchor the negative state.
• Look out for the moments in your everyday life where you experience an uplifting state and remember to anchor them.
Never forget, your thoughts are crucial to the results you get in your life, you can action what you desire to feel. It will only happen when you come to the realisation that you deserve better in your life than what you’re getting and set new standards on how you’re going to feel.
There is an abundance of techniques, strategies and information to change the way you think and feel in life, anchoring is just one.
Why not try anchoring?
Stay posted for more articles.
Living Your Power Now
Michael Sorgiovanni
Recent Comments