A Cheat Sheet For Conquering Panic Attacks Using Non-Drug Solutions

The sound you hear when you crack your knuckles is actually the sound of nitrogen gas bubbles bursting.

Isn’t it interesting how we often misinterpret our bodily cues. For example: You scale Mt. Everest. And even if you just reached base camp you felt shortness of breath, chest tightness, heart palpitations and feeling faint. And you’re afraid you’re having a heart attack. When in fact, it is the thin air at such high elevation that truly caused all the symptoms. We have the tendency to overestimate the possibility of negative results.

This is the same when you have panic attacks. You will often react to your physical symptoms negatively because of inaccurate beliefs that we might die or lose control.
If you won’t do something to correct misinterpretation of bodily cues you will have repeated experiences of the same thing. It will become a vicious cycle. And it will spill into other areas of your life. You will become afraid of having another panic attack again. The fear of “fear” must be addressed. Or you will become a full-blown agoraphobic.

Here are non drug solutions to stop that irrational fear and get over your anxiety:

1. A member of the mint family the herb Lemon balm was used as far back as the Middle ages. Lemon balm induces sleep which is good if you have insomnia. It has calming and soothing properties which reduces stress, anxiety and panic attacks. Lemon balm if you combine it with other herbal remedies like hops, valerian and chamomile treat various kinds of wounds, insect bites and stings, bloating and indigestion.

You can buy lemon balm in bulk in dried leaf form as well as capsule, extracts, tinctures, tea, oil and cream form. Lemon balm has tannins which is responsible for its anti-viral effects and eugenol which helps soothes muscle spasms and numb tissues. Consult with your licensed herbalist first or your doctor if you are pregnant or taking other medications like thyroid medicines.

2. Take Royal jelly. It is a supplement that contains vitamin B12, acid folic and iron. These components fight any form of blood deficiency which can cause chronic illnesses. It is also a natural treatment for panic attacks.

3. Be your own best friend. When you find berating yourself for your boo boos, all that negative thoughts are starting to bounce in your mind. Clear your “internal chatter.” Quiet your brain by focusing on a mantra particularly when you are meditating. How would your conversation go when you are with your best friend? That’s how you should say the same things to yourself. Be good to yourself. If no one else will,then who?

4. Deal with your panic attacks on three levels ( mental, emotional and physical)
In the realm of emotional, learn various relaxation techniques. Always schedule mini-breaks and have down time as often as you can. If your day is stressful just sit on a quiet spot, deep breath and meditate. Or take catnaps. It can refresh you.

In the realm of mental-equip yourself with an index card full of affirmative statements like:

“This too shall pass.”

“It’s an inconvenience but not life threatening'”

So on and so forth.

On the physical or behavior level try to distract yourself in the midst of a panic episode.

Do something like: Talk to someone, sip iced cold water or slushies, slow your breathing.

The simple act of distracting yourself from your uncomfortable bodily symptoms will help you recover faster.

5. Regularly take your supplements of calcium, magnesium and Vit.B complex. They help support in producing GABA receptors that aid the relay of messages between nerve endings. These supplements are responsible for the proper function of the nervous system.

6. Yoga, tai chi, lifting weights, dancing etc. are all non-drug remedies that relieve anxiety, mood disorder and panic attacks. These exercises burn lactic acid and helps produce happy hormones called endorphin and serotonin. Get your daily dose of the happy hormones to keep panic attacks and anxiety away by working out everyday.

7. Watch the toxins, additives, caffeine, stimulants and nicotine in the form of cigarettes, nasal decongestants, alcohol, daily mug of espresso etc. These are all kryptonite if you are a panic attack sufferer. So stay away from them.

We all have stress. That’s a fact. We are expose to this thing called life. We have the tendency to buffer ourselves from stress and self-medicate through:

1. Having shots of tequila before sleeping.

2. Binge-eating.

3. Drinking mugs and mugs of coffee to keep you awake.

4. Over-stuffing yourself with comfort food full of additives and preservatives.

Just remember too much of a good thing is bad.

Pregnancy-Nutrition for a Healthy Mom and Baby

It seems that during pregnancy many will approach you with their horror stories. I can count on both hands the amount of frightening stories I heard during pregnancy. Stories about pregnancy-induced hypertension (PIH), preeclampsia, toxemia, HELLP syndrome and the frightening drugs they used to reduce blood pressure or to stop preterm labor. Then there are those stories about women delivering premature babies, stillbirths, or small for gestational age babies (preemies).

Pregnancy is terrifying these days, specifically when we are persistently told that there is no recognized cause and no known remedy to any of these common complications. Is this the truth however or is there information we are not being told? Information that is as simple as having proper pregnancy nutrition.

Farther back than a century to the present, medical research has shown that there is actually a way to avoid these problems, by getting excellent nutrition during pregnancy. When carrying a baby in your womb, what you eat develops into the nourishment your child receives.

Knowledge is power

Knowing the right pregnancy nutrition to eat in order to nurture your baby can help ensure a healthy pregnancy.

Your blossoming baby gets, from your blood stream, every nutrient needed for development of their brain to every nerve in their body. If you don’t eat the correct foods, the baby is unable to absorb nutrients out of your body, because you’re not providing them.

How it works

If your baby fails in getting enough nourishment, the placenta can grow in size in an attempt to obtain more nutrients. The placenta accepts blood from your body, to seize nutrients and transport them to your baby, according to “Nutrition in the Womb”.

Eat Right Strategy’s

· Don’t be shy when it comes to eating and drinking your dairy. Four servings or 1000-1300 mg of calcium in your daily diet during pregnancy. You need 4000 IU’s of Vit. D3 daily.

· Iron, 27mg a day, is extremely important throughout pregnancy. You can bump up your iron by taking Energizing Iron liquid liver capsules.

· Pregnant women need 70 mg of vitamin C a day. Vitamin C helps you stay healthy and fight off infection. Some good sources of vitamin C are, oranges, strawberries, broccoli, tomatoes, and dark leafy greens.

· Despite the huge cravings, decrease your fat intake to 30% or less of your total daily calories. Read labels.

· Omega 3’s for your baby’s brain and vision.

· Don’t overdue it on the cheese or mayo. Limit your cholesterol to 300 mg a day.

· If the smell of meat is making you sick, remember that protein is responsible for developing every cell of your baby’s body. Eat 80-100 grams protein daily. Try a whey protein shake, daily, to boost your intake.


Being pregnant is no easy task and eating healthy can sometimes be challenging. Some days you will feel outstanding and on others, you may only want to eat ice cream. And, of course, you can expect to gain weight. If starting pregnancy at a healthy weight, your goal to gain will be roughly 25-35 pounds. Underweight women should gain 28-40 pounds, and overweight women only 15-25.

When your diet is lacking in any sole nutrient, then your pregnancy nutrition is not up to par and is putting you at higher risk of having your own horror pregnancy story to tell.

So you breakfast skippers and chip lunch eaters, now is the perfect time to redeem yourself. Master your pregnancy nutrition for your little one and yourself!

Tips for Living With Ulcerative Colitis

This disease can be characterized as a chronic disorder in which the mucous membranes lining the colon become inflamed and develop ulcers. Signs and symptoms include gas and bloating, pain, bloody diarrhea (causes vital loss of nutrients and fluids) and at times hard stools. Studies have shown that there is an increased risk due to genetics, however this does not mean that you are born with it. This means that you have a predisposition to the disease, and you would need to take precaution to ensure you don’t fall victim to this disease. There is no evidence to show what age Ulcerative Colitis becomes an increased risk, however it is more likely between the ages of 15-30. It is said that the earliest signs of this condition are arthritis symptoms (achy and pain in joints).

Although many studies have been conducted, the exact cause of Ulcerative Colitis is unknown. Researchers have found that there are variables in which worsen the condition such as food allergies, stress, infectious agents (bacteria) and antibiotic use (kills healthy flora in the colon and allows micro-organisms to thrive).

If you or someone you know is suffering from this condition, the following are some recommendations to make help identify and eliminate irritants, keep flare ups at bay and gain back your appetite!

– Identify irritants: I recommend keeping a daily food log of meals and symptoms to see what aggravates you and experiment by avoiding those foods. Some people may only be allergic to certain things such as yeast, wheat or dairy.
You may want to consider getting a food sensitivity test done although these tests can be quite expensive.

– Keep the fat away! Avoid excess fats and oils out as well as stay away from milk/ cheeses as these will exacerbate the diarrhea that comes from Colitis.

– Eliminate processed goods from the diet: Avoid carbonated soft drinks, sugar, spicy foods and anything containing caffeine as this will irritate the colon.

– Heal the gut: Through probiotics or a high-quality yogurt, you can help replenish the healthy gut flora in your colon which is essential for assimilation of nutrients.

– Eat them veggies! Eat a high protein diet, mainly from vegetable sources. Leafy green vegetables are a great source of Vitamin K. Deficiency in Vit. K may have a link to the severity of colitis. Other sources of protein include baked/ broiled fish, chicken or turkey without skin. Avoid red meat as this can cause a lot of stress on the colon.

–> During flare ups, it is best to only eat soft foods until symptoms subside

– High fibre: A few sources of fibre include oat bran, brown rice, barley, millet, spelt, kamut, lentils, chickpeas and other legumes. Make sure grains are cooked well as this will be easier for your body to breakdown.

– Drink plenty of fluids: It is recommended that you have at least 10- 8oz glasses of water daily to make up for the fluid lost with diarrhea. e.g.) carrot and cabbage juices, ‘green juices’ are also good, can add chlorophyll liquid to juices, chamomile tea (unless allergic to ragweed), nettle tea

– Try alternatives: Can’t get away from that bowl of ice cream or grilled cheese sandwich? There are many alternatives to cow products such as various nut milks and goat’s cheese just to name a few.

Try These Foods to Boost Your Mood!

Feeling blue today? Stressed out? Angry? Moods can be controlled with healthy benefits from foods, certain snack choices can change your mood for the better – essentially make you happier.

There are intricate links between certain foods and our ability to feel more alert, calm – or even upbeat. Many foods that alter your spirit may be already on your kitchen counter. So lets try to start the day off right with the certain foods meant to enhance your moods…

Grab a banana. The combination of natural sugars and fibers creates long-lasting energy to help prevent a blood sugar imbalance. Vit B6 helps convert the tryptophan into mood-boosting serotonin, and the potassium & iron work to ward off fatigue by producing more energy. Also, doctors and dietitians advise people who lead a stressful, hectic life to add magnesium-rich foods like bananas to their diets. Increased magnesium intake results in less anxiety and better sleep!

Toast up a whole wheat bagel. Whole-grain breads are enriched with the essential amino acids which help to produce and raise the levels of the mood enhancing serotonin. One essential function of amino acids is to deliver messages to your central nervous system, more commonly known as the brain. Toast up a whole wheat bagel or slice of bread every morning with your breakfast to boost your brain function.

Munch on a couple dark chocolate covered almonds. Sound too good to be true? Almonds help actually increase dopamine levels and dark chocolate stimulates the release of serotonin. (are we seeing a trend here?) Chocolate really can make you happy, it just has to be 70% or higher in cocoa for the added health benefits like antioxidants. Just about all the ingredients in chocolate can lift your spirits and even offer a fleeting feeling of euphoria. (I know that will make some of you very happy just thinking of it!)

Toss some hot chillies in those eggs! You get a two for one combining both eggs, whose protein & healthy carbs help stabilize blood sugar and prevent emotional highs and lows, and the hot chillies. Capsaicin, the natural ingredient that gives chillies their bang, stimulates the mouth’s nerve endings, causing a burning sensation. In response, the brain releases endorphins, natural painkillers that produce a temporary high. So the more hot chillies you eat, the stronger the soothing effect.

Top that bagel with some sliced lox or try out a crab cake eggs bennie! If you can handle your seafood in the morning you’re in for a great day. Seafood contains a lot of Selenium, a mineral linked to upbeat moods. Increased intake of sea food leads to a greater sense of happiness, more energy and a reduction in anxiety.

Breathe out, there’s a way to fix those moods that doesn’t include a gallon of ice cream or a whole bag of chips (my usual mood lifter)! Do you eat these foods when you feel a mood coming on? Do you know of any other food-mood busters? Please share!

Are You Living In A House of Pain?

Declare Your Independence From Pain!

Some action steps to decrease your pain.

Pain signals that something is wrong within the body. Acute pain is caused by an immediate trauma and acts as a warning signal. Chronic pain, on the other hand, is pain that lasts more than six months and interferes with your daily activities.

Signs and symptoms:

Dull ache, sharp shooting twinges, numbness, gripping, burning, gnawing, throbbing or pulsating sensations.

Possible Causes:

Trauma, obesity, tumors/growths, poor posture, flat feet, food sensitivities, emotions/stress/anxiety, poor diet, dental problems, nerve impingement and disease conditions.

Dietary and Lifestyle Modifications:

Use RICE method–Rest, Ice, Compression, Elevation–for initial 24-36 hours after an injury. Ice for 20 min about every hour or two. Then alternate: heat 10 min, ice 10 min, heat 10 min.

Eat a diet rich in whole, unprocessed foods emphasizing magnesium and calcium foods found in: kale, collard greens, almonds, blackberries, mustard greens, oatmeal, oranges, navy beans and sunflower seeds. Avoid or limit foods that contribute to an acidic condition such as simple or refined sugars, caffeine, salty foods and alcohol. Limit foods high in saturated fats, including red meats, dairy products, warm-water shellfish and partially-hydrogenated oil. Drink chlorophyll-rich, green drinks, such as extracts of wheat grass. Eat more fatty fish(mackerel, herring and salmon) preferably wild, which form anti-inflammatory substances.

NOTE: Animal fat is a primary source of arachidonic acid that is the precursor of a number of inflammatory prostaglandins. Decreasing animal fat can cause a significant reduction in the inflammatory process.

Identify and avoid food allergens. We have specific tests to check for food allergies.

Nutrient applications:

Calcium and Magnesium relax the muscles. Analgesic Herbs: chamomile, skullcap, passion flower, kava kava and white willow bark are sedative and anti-spasmodic. Glucosamine sulfate and MSM help your connective tissues. Vit C can be taken to bowel tolerance. Essential fatty acids and proteolytic enzymes are essential to reduce inflammation and decrease pain. Other helpful nutrients include: Quercetin, Vit E, Vit B-6, Vit B-1 and Vit B-12.

The following alternative therapies are beneficial in controlling pain: Chiropractic Adjustments, Acupuncture, TENS (Transcutaneous Electrical Nerve Stimulator), Physiotherapy, gentle stretching, topical ointments, Kinesiotape, Cold Low Level Laser, Massage, Biofeedback, Guided Imagery and Hypnotherapy.

What is Cold Low Level Laser?

It is a form of phototherapy involving low power coherent light to an injury to stimulate healing and tissue repair, resolve inflammation, increase range of motion and give pain relief.

How does the Cold Low Level Laser work?

A photochemical reaction takes place where photons from the laser affect the tissue at the cellular level. The cold laser enters the tissue being treated, alters the cell membrane permeability, and at the cellular level, is absorbed in the mitochondria. Mitochondria are known to be the “Powerhouse” of our cells and make ATP which is needed for the life enhancement process of every cell. This facilitates:

•an anti-inflammatory action, reducing swelling and improving joint mobility
•an increased vascular activity thereby stimulating lymph & blood circulation
•stimulation of nerve function and speeds the process of nerve cell & muscle action
•a decrease in fibrous/scar tissue formation from injury, burns or surgery
•an increased metabolic activity and increases the output of specific enzymes, increases oxygen to the blood cells and improves the body’s immune response
•faster wound healing by stimulating fibroblasts in an injury thereby speeding healing
•rapid cell growth

What are the advantages of cold level low laser over other modes of therapy?

Laser has been shown to offer superior healing and pain relieving effects for acute and chronic pain conditions, as well as sports injuries, when compared to other electrotherapeutic modalities. It is a method of treating muscle, tendon, ligament, connective tissue, bone, neurological dysfunction or damage, and skin tissue with one simple piece of equipment.


Celiac Disease and Gluten Free Diet

Celiac Disease is caused by an immune response directed to the small intestine due to the immune complexes deposited in the mucosa after ingestion of foods containing gluten. The endothelium (or the inner most lining of the small intestine) is then damaged along with the intestinal folds that increase the absorptive surface, and the villi that are responsible for absorbing nutrients.

Foods containing gluten are abbreviated as BROW, to better put to memory. This stands for barley, rye, oats and wheat. Some gluten-containing dishes and foods that you’d want to avoid are donuts, dumplings, crackers, cookies, biscuits, bread, hamburger buns, Graham crackers, ice cream cones, waffles, pancakes, pasta, and pizza crust-basically almost everything that taste good.

Upon visual inspection of the upper small intestine (where the affectation is most concentrated) of someone with the disease, it appears shiny, cobble-stoned and thin. The shininess and cobble-stoned appearance could be due to the inflammation done by the immune response and the thinness is caused by the destruction of the intestinal folds found in the mucosa.

The pathophysiology of this disease explains the malabsorption of nutrients causing the train of signs and symptoms, and if not treated, secondary diseases and complications. Firstly, due to the damage done to the absorptive and secretory bodies in the mucosa, the secretion of intestinal hormones such as secretin and cholecystokinin-pancreozymin is drastically reduced. The pancreas and gallbladder are then affected, also decreasing their secretion of enzymes and bile to help digest the nutrients, especially fats.

Without the secretory capabilities of these organs, further digestion, not done by the stomach is impeded. Added to the lack of absorptive means of the small intestine, the resulting stool (which is evacuated frequently) is bulky, foul-smelling, floats in the water and pale in color. This kind of stool is called steatorrhea, and its characteristics can be attributed to the unabsorbed nutrients, generally the fats.

The frequent trips to the restroom result to significant loss of fluids and electrolytes like sodium, potassium and chloride. This causes muscle weakness, among others. Other electrolytes lost like phosphorus, magnesium and calcium are misused mainly due to the compensation of the body. Their absence may cause seizure and involuntary twitching of the muscles. Furthermore, bone and teeth weakness may occur due to the resulting bone reabsorption of phosphorus and calcium.

If this is not treated and progress into a full-blown disease, secondary conditions may ensue. Hyperoxaluria (aka oxalosis) may result due to the absorption of oxalate in the body which does not normally occur if calcium is readily available.

Fat-soluble vitamins, iron, folic-acid (Vit. B9) and cyanocobalamin (Vit. B12) may become deficient. These may manifest as cheilosis (breaking of the lips), easy bruising, smooth red tongue, fatigue, and anemia.

A gluten-free diet is the only accepted treatment for celiac disease and dermatitis herpetiformis which is a related condition that may co-exist with the disease. This diet excludes barley, rye, oats, wheat, cereals and triticale even as a food additive, flavoring, thickening or stabilizing agent.

Foods such as ice cream and ketchup sometimes use gluten as a stabilizer so it’s best to avoid them. Some over-the-counter and prescription drugs including vitamins also use gluten as an ingredient, so better watch out. Beauty products such as lipstick, lip balm and lip gloss should also be checked because some of these products also use gluten.

Some of the accepted substitutes are rice, tapioca derived from cassava, corn, potatoes, amaranth, arrowroot, montina, millet, lupin, quinoa, sorghum, sweet potato, teff, taro, yam, and chia seed. Beans, nut flour and soybeans can be added to include protein to the diet.